John Myers
Ngoku iyaziwa ukuba i-broccoli iqulethe iikhompawundi ezithile ezineempawu ezinamandla zokulwa nomhlaza. Kodwa ngaba uyazi ukuba unokwandisa imiphumo ye-broccoli ngakumbi xa uyidla ngokudibanisa nokutya okuthile?
Ukuqulunqwa kweoli ye-mustard kwi-broccoli
Intsapho yesityalo se-cruciferous (i-Brassicaceae), ekwabandakanya i-broccoli, iyaziwa ngokuba yizithako ezikhethekileyo - okubizwa ngokuba yi-mustard oil glycosides. I-mustard, i-radish, i-broccoli, kunye neminye imifuno ye-cruciferous yenza le glycoside yeoli ye-mustard ukuzikhusela kwizilwanyana ezidliwayo. Ngokomzekelo, ngokukhawuleza ukuba inambuzane ikhule kwisityalo, le glycosides yeoli yemostade iguqulwa yi-enzyme - ebizwa ngokuba yi-myrosinase - kwioli yemostade, edla ngokuba yiziqholo. Ezi oli zemostade zigxotha amarhamncwa kwaye ngaloo ndlela zikhusela isityalo. Kulapho kuvela khona incasa ebukhali, umzekelo, xa uluma kwiradish.
Izinto ezahlukeneyo zibizwa ngokuba yioyile yemostade, ethi, kuxhomekeke ekubunjweni kwayo, ngamanye amaxesha incasa ngaphezulu okanye ngaphantsi kweziqholo. I-oyile ye-mustard, eyenziwe kwi-broccoli, ayinakunambitha i-pungent - mhlawumbi iyakrakra. Kodwa la mafutha emostade nawo ayakwazi ukukhusela isityalo kwii-herbivores.
Ioli ye-mustard sulforaphane kwi-broccoli
Ioli ethile ye-mustard ebizwa ngokuba yi-sulforaphane, efumaneka kakhulu kwi-broccoli, ayikwazi ukukhusela isityalo kwizilwanyana ezidliwayo; Ngokucacileyo, i-sulforaphane inokusinceda nathi bantu ukuba sithintele umhlaza. I-Sulforaphane ifundwe kakhulu yisayensi kwiminyaka yakutshanje kwaye iimpawu zayo zokulwa nomhlaza ziye zaqinisekiswa ngokuphindaphindiweyo.
Izifundo zakutsha nje zijongane nombuzo wokuba ungazuza njani ngcono kwiipropathi ezilungileyo zesulforaphane ngokutya.
I-Broccoli kunye nokutya okutyebileyo kwi-myrosinase
Ngokomzekelo, uphando olwenziwa nguNjingalwazi uJenna M. Cramer kunye noogxa bakhe beSebe leSayensi yoKutya kunye neSayensi yoKutya kuka-Urbana Champaign kwiYunivesithi yase-Illinois (UIUC) baphendule umbuzo wokuba i-sulforaphane formation kwi-broccoli inokunyuswa ukuba i-myrosinase-enzyme ingaphezulu. ekhoyo.
Ngenxa yokuba i-broccoli yodwa - ngakumbi ukuba ivuthwe kakhulu - iqulethe i-myrosinase encinci kakhulu. Izazinzulu, ke ngoko, zithelekisa iziphumo ezichasene nomhlaza we-broccoli yedwa kunye nezo ze-broccoli ngokudibanisa nokunye ukutya okutyebileyo kwe-myrosinase.
I-enzymes yethu kwi-intestinal flora nayo iyakwazi ukuguqula i-mustard oil glycosides kwi-broccoli ibe yi-sulforaphane, kodwa abaphandi baye bakwazi ukubona ukuba imiphumo emihle ye-broccoli inokunyuswa ngokuyondla ngokutya okutyebileyo kwe-myrosinase okufana ne-broccoli sprouts edibeneyo. .
Kuvavanyo olwahlukeneyo, udibaniso olunjalo alukhokelele ekungeneni kwe-sulforaphane egazini kuphela, kodwa nakwi-sulforaphane ejikeleza egazini ixesha elide. Ukudityaniswa kwe-broccoli kunye nokutya okutyebileyo kwe-myrosinase nako kubangele ukuba i-sulforaphane ifunxwe kumathumbu angasentla endaweni yamathumbu asezantsi. Ewe kunjalo, ukufunxwa ngcono kwesulforaphane kukwathetha iziphumo ezingcono zokulwa nomhlaza. U-Elizabeth Jeffery, owayebandakanyekile kwisifundo, naye wathi:
Ukudibanisa iipropati zokulwa nomhlaza wemifuno, yongeza amahlumela e-broccoli, i-mustard, i-horseradish, okanye i-wasabi kwi-broccoli.
Kwakhona wongezelela ukuba iklabishi, i-arugula, i-watercress, kunye neminye imifuno ye-cruciferous edityaniswe ne-broccoli nayo ibe nale mpembelelo.
Ungayitya ibrokholi eluhlaza?
Ekubeni ukupheka i-broccoli akugcini nje ukutshabalalisa ezininzi ze-enzymes kodwa kunye ne-sulforaphane ngokwayo, i-broccoli kufuneka ihlale iqhutywe kakuhle. Ngokubanzi, kuya kufuneka uhlale uqinisekisa ukuba usebenzisa imifuno emitsha, njengoko imifuno emitsha inomxholo ophezulu wezityalo zesibini ezifana ne-sulforaphane kunye nomxholo ophezulu we-enzyme. Ukuba emva koko ufefe izihluma ze-broccoli phezu kwe-broccoli eqhumayo, uya kufumana ukutya okuphezulu kwe-sulforaphane.
Ukuba ufuna, unokutya i-broccoli eluhlaza - i-broccoli okanye i-cauliflower ilungile kakhulu kwisaladi, umzekelo.
Isaladi yeCauliflower yeBroccoli
Kwisaladi ye-broccoli ungasebenzisa i-broccoli ehlanjwe ngokupheleleyo, unqumle iindawo ezinzima kunye nemithi yesiqu. Inxalenye ephezulu ye-broccoli inqunywe kwiintyatyambo ezintle kakhulu, unokukraba i-stalk. Yenza okufanayo ngecauliflower. Ngokuxhomekeke kwincasa yakho, unokugraya iapile kwaye unxibe isaladi ye-broccoli kunye necauliflower ngeealmondi, izihluma ze-broccoli, ubusi, ityuwa, ipepile, iviniga emhlophe yebhalsamu kunye neoli yeoli.
I-Brokholi nayo incasa kakuhle kakhulu njengesaladi ngaphandle kwecauliflower kudityaniswe ne-apile, rocket, kunye namandongomane epine. Akukho mida yokuyila apha.
I-Smoothie yeBrokholi
I-broccoli ekrwada kunye nezihluma ze-broccoli nazo zilungile ukuba zifakwe kwiiresiphi ezahlukeneyo ze-smoothie. Ayiyiyo kuphela imifuno enamagqabi aluhlaza kodwa ne-broccoli, iminqathe, kunye neziqhamo zizinto ezimnandi nezisempilweni kakhulu kwismoothies. Umzekelo, ungaxuba i-broccoli florets ye-broccoli kunye necephe le broccoli ihluma, icephe lebhotolo ye-almond, umnqathe, isipinatshi, iapile, iiorenji ezimbini, kunye namanzi kwaye wenze i-smoothie ebalulekileyo enezithako ezininzi ezixabisekileyo. .
Amafutha asempilweni kwiialmondi enza kube lula ukuba umzimba ufunxe iivithamini ezinyibilikayo kwimifuno. Ngoko kusoloko kulungile ukongeza izithako ezifana nebhotolo yealmond, ioyile yekhokhonathi, okanye iiavokhado kwismoothie equlethe amafutha akumgangatho ophezulu apho ivithamin A, ivithamin E, ivithamin D, okanye ivithamin K inokunyibilika.
I-Smoothies inomsebenzi omninzi kwaye ifanelekile ekuboneleleni umzimba ngezondlo ezininzi, izinto ezibalulekileyo, kunye neeminerali.
I-Broccoli Ihluma
Izihluma ze-Broccoli ziphawulwa kukuba zinomxholo ophezulu we-myrosinase kwaye ke ne-sulforaphane. Ungazikhulisela ezakho izihluma zebroccoli ekhaya.
Nangona kunjalo, ukuba awunalo ixesha, indawo, okanye umonde woku, unokuthenga kwakhona i-broccoli sprout powder. Ngokomzekelo, i-Broccoraphan yi-powder sprout sprout ekumgangatho ophezulu eyenziwe kwizityalo ezincinci ze-broccoli. Ngeenkqubo ezithile, ezithambileyo zokuvelisa, i-enzymes kunye namacandelo ezityalo ze-broccoli zigcinwa kwaye ngaloo ndlela zinokuphuhlisa umphumo wazo opheleleyo.
Njengoko sele kukhankanyiwe, amahlumela e-broccoli anokongezwa kwisaladi, isuphu, okanye i-smoothies. Yizame kwaye uzuze kwiimpawu zayo zokuthintela umhlaza.
