John Myers
Broccoli muaj ob peb calories, tab sis muaj ntau yam khoom xyaw tseem ceeb uas txawm hais tias yuav pab ua kom mob thiab mob qog noj ntshav. Lawv cuam tshuam rau lub cev li cas thiab qhov tseem ceeb thaum ua noj?
Broccoli tsis yog tsuas yog ib qho ntawm cov paub zoo tshaj plaws, tab sis kuj yog ib qho ntawm cov zaub zoo tshaj plaws. Cov nplooj, nplooj, thiab sprouts ntawm cruciferous zaub yog noj tau thiab cua.
Broccoli muaj ob peb calories tab sis muaj ntau yam khoom xyaw tseem ceeb:
- 100 grams ntawm broccoli tsuas muaj 34 kilocalories, tab sis peb grams ntawm high-zoo protein thiab 2.6 grams fiber.
- Txawm tias 65 grams ntawm broccoli yog txaus rau txhua hnub xav tau ntawm vitamin C.
- Muaj 270 micrograms ntawm vitamin K hauv 100 grams ntawm broccoli. Qhov ntawd yog li ob zaug ntau npaum li tib neeg lub cev xav tau txhua hnub rau cov pob txha, lub plawv, lub raum, thiab cov ntshav txhaws.
- Folic acid yog qhov yuav tsum tau ua ua ntej rau kev ua haujlwm ntawm tes thiab tseem ceeb heev rau cov poj niam uas xav kom muaj menyuam thiab cov poj niam cev xeeb tub. Nrog 111 micrograms ntawm folic acid ib 100 grams, broccoli yog ib qho zoo heev ntawm folic acid.
- Potassium yog xav tau los tswj cov ntshav siab. Muaj 212 milligrams hauv 100 grams ntawm broccoli.
- Cov nroj tsuag tshuaj estrogen kaempferol muaj nyob rau hauv broccoli tau hais tias muaj tshuaj tua kab mob, tiv thaiv kab mob, lub plawv thiab paj hlwb tiv thaiv, analgesic, thiab anxiolytic teebmeem.
Phytochemicals tiv thaiv mob thiab mob qog noj ntshav
Steamed broccoli yog nplua nuj nyob rau hauv antioxidants thiab thiaj li hu ua mustard roj glycosides. Raws li kev cuam tshuam ntawm enzyme myrosinase, uas tseem muaj nyob rau hauv broccoli, cov nroj tsuag thib ob tau hloov mus rau hauv cov roj mustard nrog lub zog kho mob loj: sulforaphane. Nws tuaj yeem tsis tsuas yog txo qhov mob ntawm lub plab thiab cov hnyuv thiab txo cov ntshav qab zib, tab sis kuj tau hais tias tiv thaiv kev loj hlob ntawm cov qog nqaij hlav thiab txawm tias muaj txiaj ntsig zoo rau cov qog nqaij hlav uas twb muaj lawm. Thiab qhov ntawd yuav tsum ua haujlwm rau ntau yam mob qog noj ntshav, suav nrog mob qog noj ntshav pancreatic, tawv nqaij, ntshav, thiab mob qog noj ntshav prostate nrog rau mob plab thiab plab hnyuv. Txawm li cas los xij, nws tsis yog broccoli tshiab uas siv los kho mob qog noj ntshav, tab sis sulforaphane mloog zoo. Cov kws kho mob kuj pom zoo kom cov broccoli tshiab los tiv thaiv mob qog noj ntshav.
Cov khoom xyaw tseem ceeb tau ploj thaum ua noj
Tseem ceeb: Broccoli yuav tsum tsis txhob muab rhaub hauv dej vim tias tom qab ntawd 90 feem pua ntawm cov khoom xyaw ploj hauv dej. Fry lub broccoli ntawm qhov siab tshaj plaws ntawm qhov kub thiab txias los yog cia nws khov rau hauv cov kua. Broccoli sprouts muaj ib tug loj npaum li cas ntawm sulforaphane, txog 30 mus rau 50 npaug ntau npaum li nyob rau hauv steamed zaub. Ib qho me me ntawm cov nqaij nyoos sprouts ib hnub kuj tau hais tias txhawm rau txo qhov mob pob qij txha vim tias sulforaphane inhibits qee cov enzymes lub luag haujlwm rau kev sib koom tes. Cov tsos mob osteoarthritis kuj tau txo qis.
