ʻO Broccoli: Meaʻai nui e kū'ē i ka maʻi a me ke kanesa

He liʻiliʻi nā calorie ʻo Broccoli, akā he nui nā mea waiwai i ʻōlelo ʻia e kōkua i ka mumū a me ke kanesa. Pehea lākou i ke kino a he aha ka mea nui i ka wā kuke?

ʻAʻole ʻo Broccoli wale nō kekahi o nā mea kanu maikaʻi loa, akā kekahi o nā mea kanu olakino. Hiki ke ʻai a ʻono ka ʻōpala, nā lau, a me nā ʻōpuʻu o ka mea kanu cruciferous.

He liʻiliʻi nā calorie ʻo Broccoli akā he nui nā mea waiwai:

• Loaʻa i ka 100 grams o ka broccoli he 34 kilocalories wale nō, akā ʻekolu grams o ka protein kiʻekiʻe a me 2.6 grams o ka fiber.
• ʻO ka 65 grams o ka broccoli i lawa no ka pono o ka lāʻau vitamin C.
• Aia he 270 micrograms o ka huaora K i 100 grams o ka broccoli. ʻO ia ma kahi o ʻelua ʻoi aku ka nui o ke kino o ke kanaka i kēlā me kēia lā no nā iwi, naʻau, nā puʻupaʻa, a me ke koko koko.
• ʻO ka waikawa Folic kahi mea e pono ai no ka hana o ke kelepona a he mea nui loa ia no nā wahine makemake e hānau keiki a me nā wahine hāpai. Me 111 micrograms o ka waikawa folic no 100 grams, he kumu maikaʻi loa ka broccoli o ka waikawa folic.
• Pono ka potassium no ka mālama ʻana i ke koko maʻamau. Aia he 212 milligrams i 100 grams o ka broccoli.
• ʻO ka mea kanu estrogen kaempferol i loko o ka broccoli i ʻōlelo ʻia he antimicrobial, anti-inflammatory, puʻuwai a me nā nerve pale, analgesic, a me nā hopena anxiolytic.

Nā phytochemical e kūʻē i ka mumū a me ke kanesa

He waiwai nui ka broccoli i nā antioxidants a me nā mea i kapa ʻia he glycosides ʻaila sinapi. Ma lalo o ka mana o ka myrosinase enzyme, aia nō hoʻi i loko o ka broccoli, ua hoʻololi ʻia kēia mau mea kanu lua i ka aila sinapi me nā mana hoʻōla nui: sulforaphane. ʻAʻole hiki iā ia ke hōʻoluʻolu wale i ka ʻāʻī o ka ʻōpū a me ka ʻōpū a hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko akā ua ʻōlelo ʻia hoʻi e pale aku i ka ulu ʻana o ka maʻi maʻi a hiki ke hoʻoikaika i nā maʻi koko. A pono ia e hana no nā ʻano maʻi maʻi like ʻole, me ka maʻi maʻi pancreatic, ka ʻili, ke koko, a me ka maʻi maʻi prostate a me ka maʻi maʻi ʻōpū a me ka colon. Akā naʻe, ʻaʻole ia he broccoli hou i hoʻohana ʻia i ka lāʻau maʻi maʻi, akā he sulforaphane concentrate. Paipai nā kauka i ka broccoli hou e pale i ka maʻi kanesa.

Nalo nā mea waiwai i ka wā kuke

Mea nui: ʻAʻole pono e hoʻolapalapa ʻia ʻo Broccoli i ka wai no ka mea ua nalowale ka 90 pakeneka o nā meaʻai i ka wai. E hoʻomoʻa i ka broccoli ma kahi kiʻekiʻe o ka haʻahaʻa haʻahaʻa a i ʻole e hoʻokuʻu i ka wai. Loaʻa i ka ʻōpuʻu Broccoli ka nui o ka sulforaphane, ma kahi o 30 a 50 mau manawa i ʻoi aku ka nui o nā mea kanu i hoʻomoʻa ʻia. ʻO kahi liʻiliʻi liʻiliʻi o ka broccoli maka i ka lā i ʻōlelo ʻia e hōʻoluʻolu i ka ʻeha o ka hui ʻana no ka mea ke kāohi ʻo sulforaphane i kekahi mau enzyme e pili ana i ka ʻeha hui. Hoʻemi ʻia nā hōʻailona o ka osteoarthritis.