John Myers
Broccoli ine macalorie mashoma, asi akawanda akakosha ekushandisa ayo anotonzi anobatsira pakuzvimba negomarara. Vanobata sei muviri uye chii chakakosha pakubika?
Broccoli haisi imwe chete yezvinonyanya kuzivikanwa, asiwo imwe yemiriwo ine utano. Dzinde, mashizha, uye nhungirwa dzemuriwo wecruciferous zvinodyiwa uye zvinonaka.
Broccoli ine macalorie mashoma asi akawanda akakosha ekushandisa:
- 100 magiramu e broccoli ane 34 kilocalories chete, asi matatu magiramu epamusoro-soro mapuroteni uye 2.6 magiramu efiber.
- Kunyange 65 magiramu e broccoli anokwana kune zvinodiwa zvezuva nezuva zvevhitamini C.
- Kune 270 micrograms yevhitamini K mu 100 gramu ye broccoli. Ikoko kunenge kaviri kudarika kunodiwa nomuviri womunhu zuva nezuva nokuda kwemapfupa, mwoyo, itsvo, uye kugwamba kweropa.
- Folic acid chinhu chinodiwa pakushanda kwesero uye yakakosha kuvakadzi vanoda kuita vana nevakadzi vane pamuviri. Ne 111 micrograms ye folic acid pa 100 gramu, broccoli inzvimbo yakanaka kwazvo ye folic acid.
- Potassium inodiwa kuchengetedza BP yakajairika. Kune 212 milligrams mu 100 gramu ye broccoli.
- Chirimwa estrogen kaempferol chiri mu broccoli chinonzi chine antimicrobial, anti-inflammatory, moyo uye nerve inodzivirira, analgesic, uye anxiolytic mhedzisiro.
Phytochemicals kurwisa kuzvimba uye kenza
Steamed broccoli yakapfuma mune antioxidants uye inonzi mustard mafuta glycosides. Pasi pesimba reiyo enzyme myrosinase, iyo iri zvakare mu broccoli, izvi zvechipiri chirimwa zvinhu zvinoshandurwa kuita mafuta emasitadhi ane masimba makuru ekuporesa: sulforaphane. Haikwanisi chete kubvisa kuzvimba mudumbu uye mumatumbo uye kuderedza mazinga eshuga yeropa asi inonziwo inodzivirira kubva pakukura kwekenza uye kunyange kushanda pamapundu aripo. Uye izvo zvinofanirwa kushandira akasiyana siyana egomarara, kusanganisira gomarara repancreatic, ganda, ropa, uye kenza yeprostate pamwe nemudumbu uye colon cancer. Nekudaro, haisi nyowani broccoli inoshandiswa mukurapa cancer, asi sulforaphane inotarisa. Vanachiremba vanokurudzirawo broccoli nyowani kudzivirira cancer.
Zvinhu zvakakosha zvinorasika panguva yekubika
Zvakakosha: Broccoli haifaniri kubikwa mumvura nokuti ipapo 90 muzana yezvigadzirwa zvakarasika mumvura. Fry the broccoli pahupamhi hwekushisa kwakadzika kana kuti ita kuti inyura mumvura. Broccoli inomera ine yakanyanya kuwanda yesulforaphane, ingangoita makumi matatu kusvika makumi mashanu kakawanda senge muriwo wakabikwa. Ishoma shoma ye broccoli inomera pazuva inonziwo inobvisa marwadzo emajoini nekuti sulforaphane inhibits mamwe ma enzymes anokonzera kuzvimba kwemajoini. Zviratidzo zveosteoarthritis zvakare zvinoderedzwa.
