Broccoli 101: Zowona Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• CHIKWANGWANI
• Mapuloteni
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi la broccoli
• Kupewa khansa
• Kuchepetsa cholesterol
• Thanzi la diso
• Zowonongeka
• Mavuto a chithokomiro
• Opaka magazi
• Mfundo yofunika

Burokoli (Brassica oleracea) ndi masamba obiriwira omwe amakhudzana ndi kabichi, kale, kolifulawa, ndi mphukira ku Brussels.

Masamba awa amadziwika ndi thanzi lawo.

Broccoli ili ndi michere yambiri, kuphatikiza fiber, vitamini C, vitamini K, iron, ndi potaziyamu. Amakhalanso ndi mapuloteni ambiri kuposa masamba ena ambiri.

Veggie yobiriwirayi imatha kusangalatsidwa ndi yaiwisi komanso yophika, koma kafukufuku waposachedwa akuwonetsa kuti kuwotcha kofewa kumapereka thanzi labwino (,).

Nkhaniyi ikukuuzani zonse zomwe mukufuna kudziwa za broccoli.

Mfundo zokhudza thanzi

Broccoli yaiwisi imakhala ndi madzi pafupifupi 90%, 7% carbs, 3% mapuloteni, komanso pafupifupi mafuta.

Broccoli ndi yotsika kwambiri, imangopatsa makilogalamu 31 pa chikho chimodzi (magalamu 91).

Zowona za kapu imodzi (91 magalamu) a broccoli yaiwisi ndi ():

• Ma calories: 31
• Madzi: 89%
• Mapuloteni: 2.5 magalamu
• Ma carbs: 6 magalamu
• Shuga: 1.5 magalamu
• CHIKWANGWANI: 2.4 magalamu
• Mafuta: 0.4 magalamu

Ma carbs

Ma carbs a Broccoli makamaka amakhala ndi fiber ndi shuga.

Shuga ndi fructose, glucose, ndi sucrose, wokhala ndi lactose ndi maltose ochepa ().

Komabe, zonse zomwe zili ndi carb ndizotsika kwambiri, ndimagalamu 3.5 okha a carbs osungika pa chikho (91 magalamu).

CHIKWANGWANI

CHIKWANGWANI ndi gawo lofunikira la chakudya chopatsa thanzi.

Itha kulimbikitsa thanzi m'matumbo, kuthandiza kupewa matenda osiyanasiyana, komanso kuthandizira kuwonda (,).

Chikho chimodzi (magalamu 91) ya broccoli yaiwisi imapereka magalamu 2.3 a fiber, yomwe ili pafupifupi 5-10% ya Daily Value (DV) ().

Broccoli ili ndi mafuta ochepa osungunuka koma imapereka michere yochulukirapo, yomwe imalimbikitsa m'matumbo komanso imatha kuchepetsa chiopsezo cha matenda osiyanasiyana.

Mapuloteni

Mapuloteni ndiwo zomangira thupi lanu, zofunika pakukula ndi kukonza.

Broccoli imakhala ndi mapuloteni ambiri, omwe amapanga 29% ya kulemera kwake kouma, poyerekeza ndi masamba ambiri.

Komabe, chifukwa chamadzi ambiri, 1 chikho (91 magalamu) a broccoli amangopereka 3 magalamu a protein.

Broccoli imakhala ndi mapuloteni ambiri kuposa masamba ambiri. Izi zati, kuchuluka kwa mapuloteni pantchito iliyonse ndikotsika.

Mavitamini ndi mchere

Broccoli ili ndi mavitamini ndi michere yambiri, kuphatikiza (,, 10,,,):

• Vitamini C. Antioxidant, vitamini iyi ndi yofunikira pachitetezo cha mthupi komanso thanzi la khungu. 1/2-chikho (45-gramu) yotulutsa broccoli yaiwisi imapereka pafupifupi 70% ya DV.
• Vitamini K1. Broccoli imakhala ndi vitamini K1 wambiri, womwe ndi wofunika kwambiri pakumanga magazi ndipo ungalimbikitse thanzi la mafupa.
• Folate (vitamini B9). Makamaka ofunikira makamaka kwa amayi apakati, mawonekedwe amafunikira kuti minofu ikule bwino ndikugwira ntchito kwama cell.
• Potaziyamu. Mchere wofunikira, potaziyamu ndiwothandiza pakuwongolera kuthamanga kwa magazi komanso kupewa matenda amtima.
• Manganese. Izi zimapezeka m'mizere yonse, nyemba, zipatso, ndi ndiwo zamasamba.
• Chitsulo. Mchere wofunikira, chitsulo chimagwira ntchito zambiri zofunika mthupi lanu, monga mayendedwe a oxygen m'maselo ofiira.

Broccoli imakhalanso ndi mavitamini ndi mchere wochulukirapo. M'malo mwake, imapatsa pang'ono pathupi pazonse zomwe mungafune.

Broccoli ili ndi mavitamini ndi michere yambiri, kuphatikiza folate, potaziyamu, manganese, chitsulo, ndi mavitamini C ndi K1.

Zomera zina

Broccoli ili ndi ma antioxidants osiyanasiyana komanso mankhwala azomera, omwe amathandizira paumoyo wake. Izi zikuphatikiza (,,,,,, 20):

• Sulforaphane. Imodzi mwazomera zambiri komanso zophunziridwa kwambiri mu broccoli, sulforaphane itha kuteteza ku mitundu ingapo ya khansa.
• Indole-3-carbinol. Chakudya chapadera chomwe chimapezeka m'masamba a cruciferous, mankhwalawa amatha kuthana ndi khansa.
• Ma Carotenoids. Broccoli ili ndi lutein, zeaxanthin, ndi beta carotene, zomwe zingathandizire kukhala ndi thanzi labwino.
• Kaempferol. Antioxidant yokhala ndi maubwino ambiri athanzi, mankhwalawa amatha kuteteza matenda amtima, khansa, kutupa, komanso chifuwa.
• Quercetin. Antioxidant iyi ili ndi maubwino ambiri, kuphatikiza kutsitsa kuthamanga kwa magazi kwa anthu omwe ali ndi milingo yayikulu.

Broccoli ili ndi mitundu yambiri yazomera zomwe zimakhudzana ndi thanzi. Chochuluka kwambiri ndi sulforaphane.

Ubwino wathanzi la broccoli

Masamba a Cruciferous monga broccoli amapereka mankhwala okhala ndi sulfa omwe amachititsa kuti azisangalala ().

Izi bioactive mankhwala atha kukhala ndi maubwino ambiri azaumoyo.

Kupewa khansa

Khansa imadziwika ndikukula kwakanthawi kwamaselo achilendo ndipo nthawi zambiri kumalumikizidwa ndi kupsinjika kwa oxidative ().

Broccoli yodzaza ndi mankhwala omwe amakhulupirira kuti amateteza ku khansa.

Kafukufuku wowunikira akuwonetsa kuti kumwa masamba a cruciferous, kuphatikiza broccoli, kumalumikizidwa ndi chiopsezo chotsika cha khansa zambiri, kuphatikiza m'mapapo, kolola, mawere, prostate, kapamba, ndi khansa ya m'mimba (,,,).

Banja lapadera lazomera zomwe zimatchedwa isothiocyanates zimayika masamba obisalapo kupatula ziweto zina.

Kafukufuku akuwonetsa kuti Isothiocyanates imakhudza ma enzyme a chiwindi, imachepetsa kupsinjika kwa okosijeni, imachepetsa kutupa, imathandizira chitetezo chamthupi, ndikuthana ndikukula ndi kukula kwa khansa (,,).

Isothiocyanate wamkulu mu broccoli, sulforaphane, amachita motsutsana ndi mapangidwe a khansa pamlingo wamagulu pochepetsa kupsinjika kwa okosijeni (, 30,).

Sulforaphane imapezeka nthawi 20 mpaka 100 kuposa mitengo yaying'ono ya broccoli kuposa mitu yonse yazomera ().

Ngakhale ma broccoli othandizira amapezekanso, sangapereke ndalama zofananira za isothiocyanates ndipo potero sangapindule nawo thanzi lofanana ndi kudya lathunthu, broccoli watsopano,,).

Kuchepetsa cholesterol

Cholesterol ili ndi ntchito zambiri zofunika mthupi lanu.

Mwachitsanzo, ndichofunikira pakupanga ma bile acid, omwe amakuthandizani kugaya mafuta. Ziphuphu zamadzimadzi zimapangidwa m'chiwindi chanu, zimasungidwa mu ndulu yanu, ndipo zimatulutsidwa m'mimba mwanu mukamadya mafuta.

Pambuyo pake, ma bile acid amabwezeretsedwanso m'magazi anu ndipo amagwiritsidwanso ntchito.

Zinthu mu broccoli zimamanga ndi bile acid m'matumbo anu, ndikuwonjezera kutuluka kwawo ndikuletsa kuti asagwiritsidwenso ntchito (35).

Izi zimapangitsa kuti pakhale kaphatikizidwe wa bile acid kuchokera ku cholesterol, ndikuchepetsa chizindikirochi mthupi lanu.

Izi zalumikizidwa ndi kuchepa kwa matenda amtima ndi khansa ().

Malinga ndi kafukufuku wina, broccoli wouma umathandiza kwambiri pochepetsa cholesterol ().

Thanzi la diso

Kuwona bwino ndi zomwe zimachitika chifukwa cha ukalamba.

Awiri mwa ma carotenoid akulu mu broccoli, lutein ndi zeaxanthin, amalumikizidwa ndi kuchepa kwa chiwopsezo cha zovuta zamaso zokhudzana ndi ukalamba (,).

Kulephera kwa Vitamini A kumatha kuyambitsa khungu usiku, komwe kumatha kusinthidwa ndikukula kwa vitamini A ().

Broccoli ili ndi beta carotene, yomwe thupi lanu limasandulika kukhala vitamini A. Chomerachi chimatha kukulitsa kuwona kwa anthu omwe ali ndi mavitamini A ochepa.

Ma isothiocyanate a Broccoli atha kusintha zinthu zambiri zomwe zimayambitsa matenda ndikuchepetsa chiopsezo cha khansa. Kuphatikiza apo, ndiwo zamasamba izi zitha kuthandiza kuchepetsa cholesterol komanso kukulitsa thanzi la diso.

Zowonongeka

Broccoli nthawi zambiri imaloledwa bwino, ndipo zovuta zimakhala zochepa. Komabe, zina mwazofunikira kutchula ().

Mavuto a chithokomiro

Broccoli imawerengedwa kuti ndi goitrogen, zomwe zikutanthauza kuti kuchuluka kwambiri kumatha kuwononga chithokomiro mwa anthu ovuta.

Kuphika masamba otentha kwambiri kumatha kuchepetsa izi ().

Opaka magazi

Anthu omwe amatenga magazi ochepa thupi a warfarin ayenera kukaonana ndi azachipatala asanawonjezere kudya kwa broccoli chifukwa mavitamini K1 ambiri amatha kulumikizana ndi mankhwalawa).

Broccoli nthawi zambiri imaloledwa. Komabe, atha kukhala ndi zotsatira zosafunikira pachithokomiro mwa anthu ena ndipo amatha kusokoneza mankhwala ochepetsa magazi.

Mfundo yofunika

Broccoli ndi imodzi mwamasamba odziwika kwambiri padziko lonse lapansi. Ndikosavuta kukonzekera ndikudya zonse zosaphika komanso zophika.

Ili ndi michere yambiri, kuphatikiza banja lazomera zomwe zimatchedwa isothiocyanates, zomwe zimatha kukhala ndi maubwino ambiri azaumoyo.

Imeneyi ndi njira yabwino yopezera michere komanso mapuloteni kuposa masamba ena onse.

Ngati mukufuna chithandizo chathanzi, ganizirani kuwonjezera masamba obiriwirawa pazakudya zanu lero.