Zifukwa 7 zabwino zodyera broccoli

Zamkati

• 1. Amachepetsa cholesterol
• 2. Kuteteza matenda amtima
• 3. Imathandizira kugaya chakudya
• 4. Pewani kudzimbidwa
• 5. Kuteteza maso
• 6. Kuteteza mavuto olumikizana
• 7. Kuchulukitsa chitetezo chamthupi
• 8. Zimalepheretsa kuoneka kwa khansa
• Zambiri zamtundu wa broccoli
• Maphikidwe a Broccoli
• 1. Mpunga wokhala ndi broccoli
• 2. Broccoli saladi ndi kaloti
• 3. Broccoli au gratin
• 4. Madzi a Broccoli ndi apulo

Broccoli ndi chomera chamtanda chomwe chimakhala cha banja Brassicaceae. Zomera izi, kuwonjezera pokhala ndi zopatsa mphamvu zochepa (25 calories mu 100 magalamu), zimadziwika mwasayansi chifukwa chokhala ndi ma sulforaphanes ambiri. Kafukufuku wina wasayansi akuwonetsa kuti izi zimatha kuthandizira kupewa kusintha kwa ma cell a khansa, kuphatikiza pakuphatikizidwa ndi chiopsezo chochepa cha infarction ya myocardial.

Njira yabwino yogwiritsira ntchito broccoli ndi kudzera m'masamba ake komanso zimayambira kwa mphindi pafupifupi 20 kuti muchepetse kuchepa kwa vitamini C. Ndikothekanso kuidya yaiwisi m'masaladi ndi timadziti. Kugwiritsa ntchito masambawa nthawi zonse kumathandizira kukonza chitetezo cha mthupi ndikuchepetsa kudzimbidwa.

1. Amachepetsa cholesterol

Broccoli ndi chakudya chokhala ndi ulusi wosungunuka, womwe umamangirira cholesterol m'matumbo ndikuchepetsa kuyamwa kwake, kutulutsidwa kudzera mu ndowe ndikuthandizira kuwongolera magawo ake mthupi.

2. Kuteteza matenda amtima

Kuphatikiza pa kutsitsa cholesterol, broccoli imasunga mitsempha yamagazi kukhala yolimba motero imatha kuyendetsa kuthamanga kwa magazi. Kuphatikiza apo, ili ndi sulforaphane, chinthu chotsutsana ndi zotupa chomwe chimalepheretsa kuwonekera kwa zotupa m'mitsempha yamagazi ndikukula kwa matenda m'mitsempha yamitsempha.

3. Imathandizira kugaya chakudya

Broccoli ndi njira yabwino yopewera kugaya chakudya moyenera, chifukwa kapangidwe kake kolemera mu sulforaphane kamayang'anira kuchuluka kwa mabakiteriya m'mimba, monga Helicobacter pylori, kupewa kupezeka kwa zilonda kapena gastritis, mwachitsanzo.

4. Pewani kudzimbidwa

Ulusi womwe ulipo mu broccoli umathandizira kuyenda m'matumbo ndikuwonjezera kuchuluka kwa ndowe, zomwe pamodzi ndi kumwa madzi okwanira, zimakomera kutuluka kwa ndowe.

5. Kuteteza maso

Lutein ndi mtundu wa carotenoid womwe ulipo mu broccoli womwe ungathandize kuteteza maso ku kuwonongeka kwa macular mochedwa komanso kukula kwa ng'ala, mavuto omwe amachititsa kuti masomphenya asokonezeke, makamaka okalamba. Kuchuluka kwa lutein mu broccoli ndi 7.1 mpaka 33 mcg pa gramu yolemera yamasamba.

6. Kuteteza mavuto olumikizana

Broccoli ndi masamba omwe ali ndi zinthu zabwino kwambiri zotsutsana ndi zotupa zomwe zimathandiza kuchepetsa kutupa kwamagulu, komwe kumachedwetsa kukula kwa zovuta zamagulu monga osteoarthritis, mwachitsanzo.

7. Kuchulukitsa chitetezo chamthupi

Chifukwa cha kuchuluka kwa vitamini C, glucosinolates ndi selenium, kumwa kwa broccoli pafupipafupi kumathandizira kukulitsa chitetezo chamthupi ndikukhazikitsa chitetezo cha mthupi, komanso kuteteza thupi kumatenda.

8. Zimalepheretsa kuoneka kwa khansa

Broccoli ndi wolemera mu sulforafan, glucosinolates ndi indole-3-carbinol, zinthu zomwe zimakhala ngati ma antioxidants, zomwe zimathandiza kupewa kukula kwa mitundu ingapo ya khansa, makamaka khansa ya m'mimba ndi matumbo. Kuphatikiza apo, indole-3-carbinol imachepetsanso kuchuluka kwa estrogen yomwe imazungulira m'magazi, kupewa mawonekedwe am'magazi a khansa omwe kukula kwake kumadalira hormone iyi.

Kafukufuku wina akuwonetsa kuti kumwa chikho cha 1/2 cha broccoli patsiku kungathandize kupewa khansa.

Zambiri zamtundu wa broccoli

Maphikidwe a Broccoli

Broccoli imatha kukonzedwa m'njira zosiyanasiyana, kuyambira yophika komanso yopanda kanthu, komabe njira yabwino kwambiri yodyera ndi yaiwisi, chifukwa mwanjirayi palibe kutayika kwa michere. Chifukwa chake, nsonga yabwino yogwiritsira ntchito broccoli yaiwisi ndikupanga saladi kapena kuigwiritsa ntchito pokonzekera madzi achilengedwe, kuphatikiza lalanje, vwende kapena karoti.

1. Mpunga wokhala ndi broccoli

Kukonzekera mpunga uwu wokhala ndi broccoli ingowonjezerani chikho cha mpunga, ndi makapu awiri amadzi. Mpunga utangotsala mphindi 10 ndi chikho cha broccoli wodulidwa, kuphatikiza masamba, zimayambira ndi maluwa, amawonjezeredwa.

Kuti mupititse patsogolo phindu la njirayi, mpunga wofiirira ungagwiritsidwe ntchito.

2. Broccoli saladi ndi kaloti

Dulani broccoli ndikuyiyika poto ndi madzi okwanira 1 litre ndikuphika mpaka itafe pang'ono. Popeza nthawi yophika ya broccoli ndiyosiyana ndi karoti, muyenera kuyika karoti kuti muphike isanakwane ndipo ikangotsala pang'ono muyenera kuwonjezera broccoli m'madzi amchere. Mukaphika, perekani mafuta a maolivi. Njira ina ndikusakaniza ma clove awiri a adyo mu mafuta ndikuwaza broccoli ndi kaloti musanatumikire.

3. Broccoli au gratin

Siyani broccoli wathunthu papepala lophika lomwe lili ndi zikopa ndipo perekani mchere, parsley wodulidwa ndi tsabola wakuda. Phimbani ndi tchizi chomwe mwasankha, grated kapena kudula, ndikuphika mu uvuni kwa mphindi 20.

4. Madzi a Broccoli ndi apulo

Zosakaniza

• Magulu atatu ang'onoang'ono a apulo wobiriwira;
• Makapu awiri a broccoli;
• Ndimu 1;
• 1.5 L madzi ozizira

Kukonzekera akafuna

Dulani apulo ndi mapesi a broccoli, ikani blender ndikuwonjezera madzi ndi msuzi wa mandimu 1. Ikani zonse zosakaniza ndikumwa pambuyo pake. Madzi awa amathanso kuwonjezeredwa m'masamba ena obiriwira, monga coriander ndi parsley, mwachitsanzo.