Le Iipropathi zebroccoli zihlala zingananzwa ngenxa ye- incasa engamkelekanga yale mifuno. Ngokwenyani, ngomzamo omncinci, inye imifuno esempilweni kakhulu ekufuneka ngokuqinisekileyo ifakiwe kwisidlo seveki nganye. Kule nqaku siza kukunika ezinye izimvo malunga Uyitya njani i-broccoli.
Ixabiso lesondlo le-broccoli
Le Iipropathi zebroccoli zibenze zibe kukunye kokutya okomfuziselo kwesondlo esifanelekileyo Le yimifuno yosapho lakwaCruciferous, ekwabakho ikhaphetshu, icauliflower, iitheniphu, ikhaphetshu yesavoy, ihlumelo laseBrussels, iradishi kunye nerokethi.
I-Brokholi isityebi kakhulu kwizondlo ezininzi, ngakumbi ifayibha, ivithamin C, ivithamin K, ikhalsiyam, ipotassium kunye nephosphorus, bazisa ngakumbi iiproteni kuneminye imifuno. Zityebile ngamanzi kwaye ziphantsi kweekhalori (yi-34 kuphela kwi-100 yeegram), amafutha kunye neswekile; eyabo isalathiso se-glycemic isezantsi, kwaye oku kubonisa enye inqaku ngokubhekisele kukwanda kokutya kwale mifuno.
Broccoli: ezona mpawu ziphambili zesondlo
Sebenzisa imifuno enje ibrokholi, kuthetha ukudibanisa uthotho lwe izinto zesondlo ibalulekile. Masibone ukuba zeziphi ezona ziphambili.
Fiber
Ifayibha ibalulekile nakuphi na ukutya njengoko inyusa imeko yokuhlutha, iphucula indlela yokuhamba yamathumbu kwaye inciphisa ukufunxwa kweswekile kunye namafutha, ngakumbi icholesterol;
protein
I-Brokholi ityebe ngakumbi kwi-protein, ethathelwa ingqalelo ibaluleke ngaphezulu kwako konke ukugcinwa kwemisipha kunye nokukhula.
Vitamin
I-Brokholi iqulethe ivithamin C eninzi, isibulala-zintsholongwane esinamandla kakhulu esiqheleke kakhulu kwiziqhamo nemifuno. Indima yayo ephambili kukufaka isandla ekusebenzeni kwesiqhelo kwamajoni omzimba. I-Vitamin K equlethwe kwi-broccoli ikwadlala indima enkulu, eyile yokuthintela i-osteoporosis ngokukhuthaza ukujiya kwegazi. Okokugqibela, iVitamin B9 yeyona iphambili inoxanduva lokunciphisa ukukhathala komzimba kunye nengqondo, kubalulekile kwimpilo yabasetyhini, ngakumbi ngexesha lokukhulelwa kunye nokuncancisa.
Izimbiwa
potassiumAmaminerali abalulekileyo abandakanyeka ikakhulu kuxinzelelo lwegazi nakwimpilo yentliziyo
Iphosphorus: yinto eyenziwe ngayo amazinyo, amathambo kunye neeseli; ikwaxhasa amajoni omzimba.
Ikhalsiyam: sesona simbiwa sininzi emzimbeni wethu, sibalulekile emathanjeni, kwiimisipha nakwiimithambo-luvo.
IiCarotenoids
I-Brokholi isityebi kwi-beta-carotene, ebaluleke ngakumbi ekuphuculeni impilo yamehlo.
Izibonelelo zezempilo zebroccoli
Emva kokujikeleza kwenziwe kweyona iphambili Iipropathi zebroccoli, masibone ngokweenkcukacha ukuba izibonelelo yomzimba wethu.
- Uthintelo lomhlaza
I-Brokholi ityebile zizinto ekukholelwa ukuba zineziphumo zokhuselo nxamnye nezinto ezininzi iintlobo zethumba: imiphunga, umbala, ibele, iprostate, injeke kunye nomhlaza wesisu. THE iikhompawundi zezityalo apho ibroccoli ityebile, ukuthintela ukukhula kunye nokukhula kweeseli zomhlaza, ukukhuthaza amajoni omzimba.
- Ukuphelisa ukungasebenzi
Le iglucoraphanines ngoku kwi-broccoli dlala i- Umsebenzi we-detox yomzimba, esebenza kwiimolekyuli ezinokuba yityhefu kwaye ibenze balungele ukupheliswa. Le propati ininzi Iluncedo kwisibindi, ilungu "lokucoca ulwelo" apho inkunkuma kunye namafutha ekufuneka ephelisiwe aqokeleleka ngokubanzi.
- Impilo yamehlo
I-Brokholi ine-carotenoids eziluncedo kuyo Uthintelo lwezifo kubandakanya i-retina, i-macula iliso okanye ngamehlo. Bahlala besebenza ngokuchasene noxinzelelo lwe-oxidative njengomsebenzi wempilo yeoyile.
- Uncedo kwimiphunga
Iipropathi ezichasene nokuvuvukala kwe-broccoli zidlala indima ebalulekileyo kulawulo lwabanye izifo ezinxulumene neendlela zokuphefumla, yiza ad esempio l 'Isifuba somzimba
- Ukunciphisa i-cholesterol
I-broccoli ene-steamed iya kusebenza ngakumbi ekwehliseni amanqanaba e-cholesterol, ukunciphisa umngcipheko wokuba nesifo sentliziyo kunye nomhlaza.
- Izibonelelo zenkqubo yentliziyo
Iivithamini ezintsonkothileyo ze-B ezikhoyo kwi-broccoli zinokuthintela umngcipheko wokufumana isifo se-atherosclerosis, ukubetha kunye nokuhlaselwa yintliziyo, kuthintela izifo ngokupheleleyo.
- Uthintelo lweswekile
Ukutya okuphezulu kwifayibha kodwa iikhalori eziphantsi, ezinje nge-broccoli, zilungile kuthintelo lweswekile kunye nokulawula amanqanaba eswekile yegazi.
- Impilo yethambo
Ukuba sisityebi kwiVitamin K, ibroccoli ikwadlala indima ebalulekileyo kukutya kwecalcium. Ukuba ngumthombo wemifuno wale minerali, ukusetyenziswa kwabo kunceda ukunciphisa umngcipheko wokuqhekeka.
- Ukuphila kakuhle kwesikhumba
Iivithamini eziqulathwe kwi-broccoli zidlalaisenzo esiluncedo kulusu, ngakumbi ngokukhuthaza ukuveliswa kwe-collagen, kungoko kulibaziseka ukuguga kwamaselula kunye nokulwa neeradicals zasimahla.
- Ukwetyisa okungcono
Iintsinga ezikhoyo kwi-broccoli zinefuthe elihle kwimpilo yonke yenkqubo yokwetyisa njengoko iququzelela ukuhamba kwamathumbu kunye nokuhamba okufanelekileyo kokutya ngamathumbu, oko ke kuthintela ukuqhina. Ngaphaya koko, ukusebenzisa i-broccoli kunciphisa ukukhula kwezifo eziphambili ezinje ngesifo esingapheliyo sesisu, isilonda sephepha kunye nomhlaza wesisu.
Izimo ezinxulumene nokusetyenziswa kwe-broccoli
I-Brokholi ihlala ingenayo Izimo inxulunyaniswa nokusetyenziswa kwazo, ziyanyamezeleka ngokwendlela yokwetyisa kwaye azibangeli mikhwa. Nangona kunjalo, kukho iimeko apho kufanelekileyo ukuhlawula ngakumbi ukuba uzitya nini kwaye njani. I-Brokholi inokubangela iingxaki zedlala lengqula, njengoko inezinto ezinokuthi ziphazamise i-iodine metabolism inokuthintela umsebenzi we-thyroid, ukunciphisa ukusebenza kwehomoni kwizifundo ezibuthathaka. Ukongeza, i-broccoli njengomfuno ikhuthaza ukucoca igazi, kodwa oku akulunganga kwabo bathatha iziyobisi ze-anticoagulant: kuzo zonke ezi meko kufuneka uvavanye ngononophelo isixa se-broccoli esiza kuthathwa kukutya kwakho, kuba isixa esikhulu sevithamini K sinokuphikisa isenzo sesiyobisi.
Izimvo kunye neeresiphi zokupheka i-broccoli
Ndingathini yitya ibrokholi ngendlela echanekileyo? Siyazi ukuba lo mbuzo uvumelekile ukuza kuthi ga ngoku. Kufuneka sikhumbule ukuba i ibrokholi Ndingu Ucebile kwi-vitamin C, into ebenza ngokukodwa uvakalelo kukukhanya, umoya kunye notshintsho lobushushu; Ngesi sizathu, ukunqanda igcwala nokusasazeka kwale vithamini kunye nezinye izakha mzimba, kungcono ukupheka ibroccoli ngokukhetha ukupheka okulula kunye nokungenelela kancinci okunje ifuthisiwe okanye emanzini ashushu.
Ukupheka okukhawulezayo nangokuncinci "okungafunekiyo" amagqabi aphelele i izondlo ze-broccolikuyenza imifuno esempilweni kwaye igqibelele ekudleni. Ngokuchaseneyo, ukupheka ixesha elide kuya kuthintela imifuno yeempawu zayo eziphambili kunye ne-broccoli isenokungabi sempilweni. Eyona nto ilungileyo, ke ngoko, iya kuba thintela ukubilisa i-broccoli ixesha elide njengoko kunokuba semngciphekweni wokonakalisa umxholo wesondlo wale mifuno kakhulu.
Uyisebenzisa njani i-broccoli ekuphekeni? Nazi ezinye izimvo.
- Sebenzisa i-broccoli ukulungiselela i-pesto yasebusika, emva kokuyifaka emanzini amancinci.
- Lungisa i-riscotto ye-broccoli ngokuyihambisa imizuzu embalwa emva koko uyongeze kwilayisi ephekiweyo eyahlukileyo.
- Kwisidlo sakusasa i-smoothie entle eneziqhamo kunye nemifuno (i-broccoli).
- I-omelette esempilweni kwaye imnandi.
- Isidlo sakusasa esimnandi, esizalisayo kunye neswekile, ungenza i-broccoli pancake.
Njengoko besitshilo ekuqaleni kweli nqaku, i-broccoli ithiyiwe ngabantu abadala kunye nabantwana ngokufanayo ivumba elinamandla ukuba banikezele ngokukodwa ekuphekeni. Kodwa yintoni enokwenziwa ukuyiphepha? Sityhila inkohliso. Ivumba libangelwa yisalfure i-broccoli equlethwe ngamanani afanelekileyo kunye nokuwunciphisa ubuncinci obunakho khama ilamula emanzini Ukupheka i-broccoli okanye ungabeka isilayi sesonka esifakwe ngaphakathi Iviniga emhlophe ezakuthatha ivumba.
Umthombo wenqaku Alfeminile
