Broccoli: Zakudya Zapamwamba Zotsutsana ndi Kutupa ndi Khansa

Broccoli ali ndi zopatsa mphamvu zochepa, koma zinthu zambiri zofunika zomwe zimanenedwa kuti zimathandizira kutupa ndi khansa. Kodi zimakhudza bwanji thupi komanso chofunika kwambiri pophika?

Broccoli si imodzi mwazodziwika bwino, komanso imodzi mwamasamba abwino kwambiri. Phesi, masamba, ndi mphukira za masamba a cruciferous zimadyedwa komanso okoma.

Broccoli ili ndi zopatsa mphamvu zochepa koma zambiri zofunika:

• 100 magalamu a broccoli ali ndi ma kilocalories 34 okha, koma magalamu atatu a mapuloteni apamwamba kwambiri ndi 2.6 magalamu a fiber.
• Ngakhale magalamu 65 a broccoli ndi okwanira pakufunika kwa tsiku ndi tsiku kwa vitamini C.
• Mu 270 magalamu a broccoli muli ma micrograms 100 a vitamini K. Zimenezo ndi pafupifupi kuŵirikiza kaŵiri zimene thupi la munthu limafunikira tsiku lililonse kuti mafupa, mtima, impso, ndi magazi azitsekeka.
• Kupatsidwa folic acid ndi chofunikira kwambiri pakugwira ntchito kwa maselo ndipo ndikofunikira kwambiri kwa amayi omwe akufuna kukhala ndi ana ndi amayi apakati. Pokhala ndi ma microgram 111 a folic acid pa magalamu 100, broccoli ndi gwero labwino kwambiri la folic acid.
• Potaziyamu amafunika kukhalabe wabwinobwino magazi. Pali ma milligrams 212 mu magalamu 100 a broccoli.
• Chomera cha estrogen kaempferol chomwe chili mu broccoli chimati chimakhala ndi antimicrobial, anti-inflammatory, heart and nerve protective, analgesic, and anxiolytic effects.

Phytochemicals motsutsana ndi kutupa ndi khansa

Broccoli wowotcha ali ndi ma antioxidants ambiri komanso otchedwa mpiru mafuta glycosides. Mothandizidwa ndi enzyme myrosinase, yomwe ilinso mu broccoli, zinthu zachiwiri izi zimasinthidwa kukhala mafuta a mpiru okhala ndi mphamvu zazikulu zamachiritso: sulforaphane. Sizingathetseretu kutupa m'mimba ndi matumbo ndi kuchepetsa shuga m'magazi komanso zimati zimateteza ku chitukuko cha khansa ndipo zimakhala zogwira mtima motsutsana ndi zotupa zomwe zilipo. Ndipo zimenezi ziyenera kuthandiza mitundu yosiyanasiyana ya khansa, kuphatikizapo khansa ya m’mapapo, yapakhungu, yamagazi, ndi ya prostate komanso khansa ya m’mimba ndi ya m’matumbo. Komabe, si broccoli watsopano yemwe amagwiritsidwa ntchito pochiza khansa, koma sulforaphane imakhazikika. Madokotala amalimbikitsanso broccoli watsopano kuti apewe khansa.

Zosakaniza zamtengo wapatali zimatayika panthawi yophika

Chofunika: Broccoli sayenera kuwiritsa m'madzi chifukwa ndiye 90 peresenti ya zosakaniza zimatayika m'madzi. Mwachangu broccoli pamtunda wochepa kwambiri kapena mulole kuti ikhale yamadzimadzi. Mphukira za Broccoli zimakhala ndi sulforaphane yambiri, pafupifupi 30 mpaka 50 kuposa masamba otenthedwa. Kachulukidwe kakang'ono ka broccoli kakang'ono patsiku amanenedwanso kuti amachepetsa ululu chifukwa sulforaphane imalepheretsa ma enzymes omwe amachititsa kutupa limodzi. Zizindikiro za osteoarthritis zimachepetsedwanso.