John Myers
I-Brokholi inama-kilojoule ambalwa, kodwa izithako eziningi ezibalulekile okuthiwa zisiza nokuvuvukala nomdlavuza. Ziwuthinta kanjani umzimba futhi yini ebalulekile lapho upheka?
I-Broccoli ayiyona nje enye yemifino eyaziwa kakhulu, kodwa futhi ingenye yemifino enempilo kakhulu. Isiqu, amaqabunga, namahlumela emifino ye-cruciferous iyadliwa futhi imnandi.
I-Broccoli inama-calorie ambalwa kodwa izithako eziningi ezibalulekile:
- I-100 grams ye-broccoli iqukethe ama-kilocalories angu-34 kuphela, kodwa amagremu amathathu weprotheyini yekhwalithi ephezulu kanye namagremu angu-2.6 we-fiber.
- Ngisho namagremu angu-65 we-broccoli anele imfuneko yansuku zonke kavithamini C.
- Kukhona ama-microgram angu-270 kavithamini K kumagremu ayi-100 we-broccoli. Lokho kucishe kuphindwe kabili kunalokho okudingwa umzimba womuntu nsuku zonke ukuze amathambo, inhliziyo, izinso, nokujiyisa kwegazi.
- I-folic acid iyimfuneko ekusebenzeni kwamaseli futhi ibaluleke kakhulu kwabesifazane abafuna ukuba nezingane nabesifazane abakhulelwe. Ngama-microgram angu-111 we-folic acid ngamagremu angu-100, i-broccoli iwumthombo omuhle kakhulu we-folic acid.
- I-potassium iyadingeka ukuze kugcinwe umfutho wegazi ojwayelekile. Kunamamiligremu angu-212 ku-100 amagremu we-broccoli.
- Isitshalo i-estrogen kaempferol equkethwe ku-broccoli kuthiwa sine-antimicrobial, anti-inflammatory, heart and nerve protective, analgesic, kanye nemiphumela ye-anxiolytic.
Ama-Phytochemicals ngokumelene nokuvuvukala nomdlavuza
I-broccoli ene-steam inothile ngama-antioxidants kanye nalokho okubizwa nge-mustard oil glycosides. Ngaphansi kwethonya le-enzyme myrosinase, equkethwe ku-broccoli, lezi zinto zezitshalo zesibili ziguqulwa zibe uwoyela wesinaphi onamandla amakhulu okuphulukisa: i-sulforaphane. Akukwazi nje kuphela ukuqeda ukuvuvukala esiswini nasemathunjini kanye namazinga aphansi kashukela egazini kodwa kuthiwa ivikela ekuthuthukisweni komdlavuza futhi iphumelele ngokumelene nezimila ezikhona. Futhi lokho kufanele kusebenzele izinhlobo eziningi zomdlavuza, okuhlanganisa umdlavuza wepancreatic, isikhumba, igazi, nomdlavuza wendlala yesinye kanye nomdlavuza wesisu nowokhololo. Kodwa-ke, akuyona i-broccoli entsha esetshenziswa ekwelapheni umdlavuza, kepha ukugxila kwe-sulforaphane. Odokotela baphinde batusa i-broccoli entsha ukuvimbela umdlavuza.
Izithako ezibalulekile ziyalahleka ngesikhathi sokupheka
Okubalulekile: I-Brokholi akufanele neze ibiliswe emanzini ngoba amaphesenti angama-90 ezithako ayalahleka emanzini. Fry i-broccoli ezingeni lokushisa eliphansi kakhulu noma uyiyeke ibe uketshezi. Amahlumela e-Broccoli aqukethe inani elikhulu kakhulu le-sulforaphane, cishe izikhathi ezingama-30 kuya kwezingama-50 kunemifino eshisiwe. Idlanzana elincane le-broccoli eluhlaza lihluma ngosuku nalo kuthiwa likhulula ubuhlungu obuhlangene ngoba i-sulforaphane ivimbela ama-enzyme athile abhekene nokuvuvukala kwamalunga. Izimpawu ze-osteoarthritis nazo ziyadanjiswa.
