John Myers
Brussels sprouts yog lub caij ntuj no zaub uas muaj cov as-ham thiab vitamins uas yuav tsum tau nyiam ntau dua thaum lub caij txias. Ua tsaug rau lawv cov ntsiab lus tseem ceeb ntawm cov khoom tseem ceeb, cov florets ilv tiv thaiv peb ntawm cov mob khaub thuas thiab mob khaub thuas zoo li, yog ib qho zoo ntawm cov zaub protein, thiab tiv thaiv peb ntawm cov khoom carcinogenic. Brussels sprouts kuj muaj phytochemicals uas tuaj yeem pab nrog mob caj dab, mob hawb pob, thiab txawm tias muaj kev puas hlwb. Tab sis vim li cas txhua tus tsis nyiam Brussels sprouts? Thiab dab tsi yuav tsum xav txog thaum npaj, yuav, thiab khaws cia zoo li thaum loj hlob hauv koj lub vaj?
Brussels sprouts - noj qab nyob zoo lub caij ntuj no zaub
Zoo li txhua hom zaub qhwv, Brussels sprouts (Brassica oleracea var. gemmifera) tuaj ntawm cov zaub qhwv qus thiab yog li ntawd yog ib feem ntawm tsev neeg loj cruciferous. Tab sis thaum z. Piv txwv li, broccoli los yog zaub qhwv dawb muaj ib lub taub hau, Brussels sprouts cog muaj txog li 40 walnut-loj buds (florets) uas loj hlob zoo li sprouts los ntawm nplooj axils ntawm kwv yees li 70 cm siab lub cev. Vim li no, mini cabbages kuj hu ua sprouts los yog sprout cabbage.
Tsis tas li ntawd, Brussels sprouts tseem hu ua Brussels cabbage, uas qhia txog lawv keeb kwm. Thawj cov pov thawj ntawm kev cog qoob loo coj peb rov qab mus rau 1587 hauv Belgium niaj hnub no. Thaum pib ntawm lub xyoo pua 19th, Brussels sprouts thaum kawg tau mus rau Fabkis thiab los ntawm qhov ntawd mus rau Askiv thiab North America. Niaj hnub no, Netherlands, Fabkis, thiab Great Britain tau suav tias yog thaj chaw loj hlob rau Brussels sprouts.
Cov txiv hmab txiv ntoo sprouts muaj ntau me me, cov nplooj ntawv uas muaj ntsuab rau sab nraud thiab daj-dawb rau sab hauv. Kuj tseem muaj ntau yam ntawm Brussels sprouts (xws li rubies) uas muaj cov xim ci violet thiab daim ntawv qab zib.
Brussels sprouts: zoo tshaj plaws tom qab thawj Frost
Brussels sprouts yog ib lub caij ntuj no cov zaub uas nyob rau lub caij ntuj sov txij lub Kaum Ib Hlis mus txog Lub Ib Hlis tab sis tuaj yeem yuav hauv ntau qhov chaw thaum lub caij ntuj sov lig thiab zoo rau lub caij nplooj ntoos hlav. Cov florets tsuas saj zoo tshwj xeeb tshaj yog tom qab lawv tau muaj thawj Frost, raws li lawv ces saj tsawg iab thiab muag heev. Thaum feem ntau lwm cov nroj tsuag tau ntev dhau los mus rau hauv "hibernation", lub taub hau me me tiv thaiv cua thiab huab cua thiab ua rau peb cov tib neeg muaj cov khoom noj muaj txiaj ntsig zoo, yog li peb muaj peev xwm ciaj sia lub caij txias zoo dua.
Brussels sprouts tiv thaiv cov kab mob carcinogenic
Cov kws tshawb fawb los ntawm Medical University of Vienna, DIFE, Academy of Sciences ntawm Czech koom pheej, thiab University of Belgrade tau tshawb fawb nrog 8 tus neeg koom. Cov neeg mob noj 300 grams ntawm siav Brussels sprouts txhua hnub rau 6 hnub. Nws tau pom tias kev noj Brussels sprouts tiv thaiv cov qe ntshav dawb los ntawm kev puas hlwb ntawm tes, xws li B. tshwm sim los ntawm amines. Cov no yog cov tshuaj carcinogenic uas tsim thaum, piv txwv li, nqaij los yog lwm yam khoom noj uas muaj protein ntau yog kib lossis ci.
Brussels sprouts: Antioxidant thiab anti-inflammatory
Tag nrho cov kev tshawb fawb tseem tau pom tias cov khoom xyaw nquag muaj nyob rau hauv zaub qhwv thiab yog li hauv Brussels sprouts tuaj yeem tiv thaiv thiab kho ntau yam kab mob. Qhov no kuj suav nrog cov tshuaj antioxidant hu ua sulforaphane, uas tuaj yeem tiv thaiv qog nqaij hlav thiab txawm ua kom cov qog nqaij hlav cancer, uas peb tau tshaj tawm ntawm no thiab ntawm no rau koj.
Tsis tas li ntawd, sulforaphane muaj cov tshuaj tiv thaiv kab mob loj heev, yog li nws kuj tuaj yeem siv rau hauv kev mob hawb pob thiab mob ntsws ntev xws li mob caj dab. Qhov kawg tab sis tsis kawg, tseem muaj kev tshawb fawb soj ntsuam uas pom tias sulforaphane los ntawm cov zaub qhwv tuaj yeem txo cov tsos mob ntawm tus mob autism.
Brussels sprouts tswj hormonal tshuav nyiaj li cas
Tsis tas li ntawd, noj Brussels sprouts muab diindolylmethane (DIM), ib tug compound tsim nyob rau hauv lub cev thaum lub sij hawm zom ntawm cruciferous thiab lwm yam cruciferous nroj tsuag.
Ua ntej, DIM yog lub zog antioxidant uas tshem tawm cov dawb radicals thiab txo cov cellular oxidative kev nyuaj siab. Tsis tas li ntawd, DIM inhibits ob proteins koom nrog hauv kev tsim cov qog thiab metastases. Nyob rau tib lub sijhawm, cov tshuaj ntxiv dag zog rau lub cev tiv thaiv kab mob, kom DIM tiv thaiv kab mob qog noj ntshav ntawm ob peb sab tib lub sijhawm.
Vim tias DIM tuaj yeem tswj hwm qib tshuaj estrogen, nws txo qis ntau yam kev noj qab haus huv uas tuaj yeem cuam tshuam nrog cov tshuaj estrogen (cov tshuaj estrogen ntau dhau ntawm cov qib ntawm progesterone lossis testosterone), xws li B. cov kab mob premenstrual (PMS), tshuaj hormone-dependent cancer mis. , cov tsos mob menopausal thiab hauv cov txiv neej kuj muaj kev hloov pauv pathological hauv prostate.
Brussels sprouts qhib lub cev tiv thaiv kab mob
Ob leeg sulforaphane thiab DIM tsuas yog tsim thaum lub sij hawm zom thiab metabolism ntawm Brussels sprouts nyob rau hauv tib neeg lub cev. Cov tshuaj pib yog cov hu ua glucosinolates (mustard roj glycosides). Incidentally, ntawm tag nrho cov hom ntawm cabbage, Brussels sprouts muaj cov loj tshaj plaws ntawm glucosinolates, uas kuj muab nws me ntsis iab saj. Tsis tas li ntawd, glucosinolates zoo li muaj txiaj ntsig zoo rau cov hnyuv thiab lub cev tiv thaiv kab mob - raws li cov kws tshawb fawb German tau pom hauv xyoo 2011.
Txoj kev tshawb fawb los ntawm Freiburg cov kws tshawb fawb coj los ntawm xibfwb Andreas Diefenbach tau qhia tias glucosinolates ua rau tib neeg lub cev tiv thaiv kab mob los ntawm kev txhim kho txoj hnyuv ib puag ncig thiab txhawb kev tsim cov qog ntshav qog ntshav nyob ntawd. Hauv cov qog ntshav hauv cov hnyuv (Peyer's thaj ua rau thaj), cov qe ntshav dawb (lub cev tub ceev xwm) raug cob qhia thiab cob qhia. Yog li, qhov zoo ntawm lub plab noj qab haus huv, lub zog tiv thaiv kab mob.
Brussels sprouts: Lawv puas tuaj yeem ua mob rau cov thyroid?
Muaj lus ceeb toom rov hais dua txog cov zaub qhwv hauv kev sib txuas nrog cov thyroid caj pas vim tias cov nroj tsuag cruciferous tau hais tias muaj cov nyhuv goitrogenic, uas txhais tau hais tias lawv tau hais tias muaj cov thyroid-inhibiting thiab goiter-forming teebmeem.
Txawm li cas los xij, qhov no tau ntev txij li tau tsis lees paub hauv kev tshawb fawb. Cov neeg koom nrog kev kawm noj 150 grams ntawm Brussels sprouts txhua hnub rau plaub lub lis piam yam tsis muaj kev cuam tshuam rau cov thyroid noj qab haus huv. Nws tsuas yog ua teeb meem yog tias koj noj Brussels sprouts nkaus xwb thiab noj lawv los ntawm kilo txhua hnub.
Yog li, txawm tias Brussels sprouts yog cov zaub noj qab haus huv thiab tsis muaj qhov tsis zoo, tsis yog txhua tus neeg ua haujlwm zoo nrog lawv.
Vim li cas Brussels sprouts feem ntau zam?
Tsis yog txhua tus nyiam Brussels sprouts, thiab cov menyuam yaus feem ntau tsis lees paub lawv. Qhov kev tsis txaus ntseeg no kuj tau tshwm sim nyob rau hauv qhov tseeb tias hauv lub teb chaws Yelemees tsuas yog kwv yees li 400 grams ntawm Brussels sprouts tau noj rau ib tus neeg thiab xyoo. Yog vim li cas rau qhov no yog tias Brussels sprouts muaj cov tshuaj iab, uas cov menyuam yaus hnov mob tshwj xeeb. Vim li no, nws yog qhov tsis txaus siab rau kev quab yuam noj, txwv tsis pub, kev tsis txaus siab tuaj yeem nyob mus ib txhis. Cov neeg feem coob tsis pom lawv txoj kev hlub rau cov zaub qhwv kom txog thaum lawv yog cov laus.
Nyob rau hauv lub meantime, ntau yam kev tshawb fawb tau pom tias aversion rau z. B. Brussels sprouts, broccoli, los yog spinach muaj iab tshuaj (xws li phenylthiocarbamide) tuaj yeem txiav txim siab txog caj ces. Qhov no piav qhia tias vim li cas qee tus neeg tsis nyiam qee yam khoom qab zib lossis cov khoom noj sib xws, thaum lwm tus tsis tshua pom lossis tsis pom cov tshuaj iab. Tag nrho cov neeg uas tsis muaj noob caj noob ces tuaj yeem kos rau ntau thaum nws los txog rau Brussels sprouts thiab conjure li ntau yam tais diav ntawm lub rooj.
Brussels sprouts nyob rau hauv lub chav ua noj - qhov kev npaj
Brussels sprouts raug suav hais tias yog ib qho khoom noj khoom haus thiab, raws li tus neeg txhawb nqa, feem ntau yog doomed rau txuj lom li nqaij tais (xws li kev ua si). Txawm li cas los, nws yuav tsum tau borne nyob rau hauv lub siab hais tias cua florets kuj ua si lub luag hauj lwm. Sprouted cabbage txiav ib tug zoo heev daim duab seb yog ib tug tseem ceeb muaj nyob rau hauv casseroles, stews, thiab soups los yog ua ke nrog porcini nceb, chanterelles, qos yaj ywm, los yog txiv ntseej.
Npaj Brussels sprouts
Txawm hais tias hom kev npaj yuav tsum tau ua raws li hauv qab no thaum npaj:
- Ua ntej, txiav cov stalks.
- Tshem tawm cov nplooj me me sab nraud.
- Ntxuav cov florets kom huv si.
- Yog tias koj xav kom ua tiav cov txheej txheem ua noj, koj tuaj yeem siv rab riam hauv chav ua noj los txiav cov ceg hauv X-puab.
Brussels sprouts li zaub mov nyoos
Ntau qhov chaw qhia peb tias Brussels sprouts yuav tsum tsis txhob noj nyoos, vim lawv hnyav rau lub plab thiab tsis saj zoo. Hauv kev muaj tiag, Brussels sprouts, zoo li lwm cov zaub zaub qhwv, yog qhov zoo heev rau kev noj nyoos - xws li B. hauv zaub nyoos - kom txaus siab. Koj tuaj yeem txiav cov florets rau hauv cov hlais zoo los yog grate lawv thiab ua haujlwm nrog kev hnav khaub ncaws saum toj no - hauv qab vitamin C. Raw zaub mov - yog nws zaub qhwv los yog lwm yam - feem ntau hnyav ntawm lub plab vim nws feem ntau tsuas yog tsis chewed ntau txaus thiab es tsis txhob. sai sai devoured. Yog li qhov teeb meem tsis yog nrog lub cabbage, tab sis nrog cov neeg uas tsis muaj peev xwm txaus siab rau nws.
Tsis tas li ntawd, kev zom zaub mov ntawm Brussels sprouts tuaj yeem nce ntxiv los ntawm kev ntxiv qee cov txuj lom lossis tshuaj ntsuab - xws li B. kua txob, caraway, coriander, lossis juniper berries - tuaj yeem nce ntxiv. Ntawm chav kawm, tsis muaj dab tsi sawv nyob rau hauv txoj kev ntawm steaming los yog blanching:
Blanch Brussels sprouts
Thaum blanching, nws yog ib txwm tsim nyog rau cov dej kom boil bubblingly, yog li ntawd nws tsuas yog txias luv luv thaum lub florets yog immersed thiab sai sai rov qab boiling. Yog li yuav tsum ceev faj tsis txhob blanch qhov loj. Yog tias lub lauj kaub tuav 5 litres, tsis pub ntau tshaj 500 grams ntawm Brussels sprouts yuav tsum tau blanched nyob rau hauv ib zaug.
Cov florets nyob hauv dej npau npau li 3 feeb thiab tom qab ntawd txias tam sim ntawd hauv dej khov rau tib lub sijhawm. Txawm li cas los xij, lub tais yuav tsum tsis txhob me me kom cov florets tuaj yeem txias sib npaug.
Ua noj Brussels sprouts
Muab Brussels sprouts tso rau hauv saucepan nrog qee cov dej uas tsis tas yuav npog Brussels sprouts. Ntxiv li ib nrab ib teaspoon ntawm hiav txwv los yog pob zeb ntsev thiab coj dej mus rau boil. Thaum cov dej npau npau, koj yuav tsum txo cov cua sov thiab npog lub lauj kaub nrog lub hau. Lub sijhawm ua noj zoo tshaj plaws yog nyob nruab nrab ntawm 5 thiab 7 feeb thiab ua rau Brussels sprouts ruaj khov rau tom.
Koj yuav tsum tsis txhob boil los yog ncu lub Brussels sprouts ntev dua, raws li lawv ces poob lawv saj thiab xim thiab lawv cov tseem ceeb tshuaj. Kev sim ua noj tuaj yeem ua tiav nrog rab riam ntse. Yog tias Brussels sprouts siav thiab tseem muaj dej hauv lub lauj kaub, qhov no yuav tsum tsis txhob muab pov tseg, tab sis siv rau cov ntses, vim nws muaj ntau yam tseem ceeb.
Brussels sprouts nyob rau hauv lub kua zaub
Brussels sprouts mus zoo tshwj xeeb hauv cov kua zaub. Tshwj xeeb tshaj yog nyob rau lub caij ntuj no txias, no Brussels sprouts kua zaub yog ib qho zoo tagnrho pluas noj kom sov thiab ntxiv dag zog rau lub cev tiv thaiv kab mob ua tsaug rau ntau yam khoom xyaw tseem ceeb.
Cov khoom xyaw (rau 4-6 tus neeg):
- 400 grams ntawm Zaub pob
- 2 ua waxy
- 3 tablespoons roj (xws li butter los yog txiv roj roj)
- 1 me me dos liab
- 1 clove ntawm qej
- 1 tsp turmeric
- 2 L zaub broth
- 2 tablespoon txiv maj phaub mis nyuj
- 1 tsp chervil
- 1 tbsp zaub txhwb qaib
Npaj:
- Finely chop lub dos thiab qej cais, halve lub florets lengthways thiab txiav cov qos yaj ywm rau hauv me me cubes.
- Luv luv sauté dos nyob rau hauv cov rog nyob rau hauv ib saucepan, ntxiv cov florets thiab cia lawv tau me ntsis xim.
- Tam sim no koj muaj peev xwm ntxiv qos yaj ywm, qej, thiab turmeric, do zoo thiab ces ntxiv zaub broth
- Tos kom cov kua zaub boil, ces maj mam simmer rau li 15 feeb.
- Do hauv cov txiv maj phaub mis nyuj thiab ntxiv cov tshuaj ntsuab.
Tswv yim: Koj tuaj yeem ua kom Brussels sprouts kua zaub ua ntej noj.
Roast Brussels sprouts
Brussels sprouts yog qhov zoo tagnrho rau kev ua noj hauv lub lauj kaub. Ib nrab lub cabbages lengthways, kub me ntsis roj (xws li txiv roj roj) nyob rau hauv ib lub lauj kaub, thiab tso lub mini cabbages txiav-sab. Fry lub halves kom txog thaum Golden xim av, txog 5 feeb ntawm txhua sab. Tom qab ntawd koj tuaj yeem deglaze lub florets nrog me ntsis dawb wine los yog dej. Cov kua yuav tsum tsuas yog npog hauv qab ntawm lub lauj kaub. Brussels sprouts siav kom txog thaum cov dej tau evaporated. Thaum kawg, koj tuaj yeem ua piv txwv B. Lub caij nrog ntsev thiab kua txob thiab sprinkle nrog txiv qaub kua txiv.
