Kodi Ubwino wa Kolifulawa pa Thanzi Ndi Chiyani?

Zamkati

• Kolifulawa 101
• Cauliflower Zakudya Zakudya
• Ubwino wa Kolifulawa pa Thanzi
• Amalimbikitsa Kukula Kwathanzi
• Akhoza Kuchepetsa Kuopsa kwa Khansa
• Amalimbikitsa Mitsempha Yathanzi
• Thandizani kuchepa thupi ndi kasamalidwe
• Zowopsa Zaku Kolifulawa
• Momwe Mungasankhire, Konzani, ndi Kudya Kolifulawa
• Onaninso za

Tithokoze chifukwa cha michere yambiri komanso kusinthasintha kukhitchini, kolifulawa watchuka Chitsanzo pa mfundo iyi: Mpunga wa Kolifulawa ndi pitsa ya kolifulawa sizilinso zachilendo, koma zakhala gawo lachizoloŵezi. Koma kodi kolifulawa ndi wathanzi monga momwe aliyense amafikira?

Nayi kuzama kwakuya pa zomwe zimapangitsa kuti veggie wa cruciferous uyu akhale woyenera kutchuka m'sitolo, ndikutsatiridwa ndi njira zovomerezeka ndi akatswiri zosangalalira.

Kolifulawa 101

Kolifulawa ndi mtundu wa cruciferous veggie wokhala ndi mutu wandiweyani, wopanda woyera womwe umadziwika kuti "curd" womwe umapangidwa ndi timaluwa tating'ono tating'ono tambirimbiri tosatukuka, malinga ndi dipatimenti ya zaumoyo ku Iowa. (Chotero “maluwa” m’dzina lake. Mind = kuwombedwa.) Pamene kuli kwakuti mitundu yoyera-yoyera ndiyofala kwambiri, palinso makolifulawa alalanje, obiriŵira, ndi ofiirira, malinga ndi kunena kwa katswiri wa kadyedwe wolembetsedwa wotchedwa Alyssa Northrop, M.P.H., R.D., L.M.T. Monga cruciferous veggie, kolifulawa amagwirizana ndi kabichi, ziphuphu za Brussels, turnips, masamba obiriwira, kale, ndi broccoli - zonse zomwe ndi gawo la Brassicaceae banja, malinga ndi Mayo Clinic Health System.

Cauliflower Zakudya Zakudya

Pali chifukwa chake kolifulawa idakhala shopu yayikulu usiku wonse: ndiopatsa thanzi AF. Zowopsa, zimadzaza ndi michere, michere, ndi mavitamini, kuphatikiza riboflavin, niacin, ndi vitamini C. Imakhalanso ndi ma antioxidants ambiri, chifukwa cha vitamini C ndi carotenoids (aka chomera cha pigment chomwe chimasanduka vitamini A mthupi).

Koma Nazi zomwe zimapangitsa kolifulawa ndi zake Brassicaceae fam ndipadera kwambiri: Ali ndi ma glucosinolates, okhala ndi sulfa wokhala ndi mankhwala oopsa a antioxidant, malinga ndi kafukufuku wofalitsidwa mu Njira Zodzitetezera ndi Sayansi Yachakudya. Mankhwalawa, omwe amapezeka makamaka mu masamba a cruciferous, amathandizanso kuchotsa poizoni ndi kuchepetsa kutupa m’thupi, akutero Aryn Doll RD. (BTW, "detoxification" pankhaniyi amatanthauza kupanga zinthu zomwe zingakhale zowopsa, monga ma carcinogens, osakhala ndi poizoni. Glucosinolates amatenga gawo poyambitsa michere yotulutsa poizoni yomwe ikufunika kuti izi zichitike, malinga ndi kuwunika kwa 2015.)

Nayi mbiri ya kapu imodzi ya kolifulawa wosaphika (~ 107 magalamu), malinga ndi Dipatimenti ya Zamalonda ku United States:

• 27 kcal
• 2 g mapuloteni
• 1 g mafuta
• 5 magalamu chakudya
• 2 magalamu a fiber
• 2 magalamu shuga

Ubwino wa Kolifulawa pa Thanzi

Pokhala ndi michere yambiri yofunikira, kolifulawa ndi masamba openga athanzi. Patsogolo, phindu la thanzi la kolifulawa, malinga ndi akatswiri azakudya komanso kafukufuku wasayansi.

Amalimbikitsa Kukula Kwathanzi

Zamasamba ndi zina mwazinthu zabwino kwambiri zopangira ulusi, ndipo ndi magalamu awiri pa chikho chilichonse, kolifulawa siosiyana. Iyi ndi nkhani yabwino m'mimba mwanu, chifukwa "fiber imathandizira kuti matumbo asamayende bwino," akutero Bansari Acharya R.D.N., katswiri wodziwa za zakudya ku Food Love. Kolifulawa imakhala ndi zinthu zosungunuka komanso zosungunuka, akuwonjezera Chidole, ngakhale ili ndi mafuta ambiri osasungunuka, omwe samasungunuka m'madzi. "Mutha kuganiza za ulusi wosasungunuka ngati tsache lomwe limasesa m'matumbo anu kuti chakudya ndi zinyalala ziziyenda," akufotokoza motero. "Ikuwonjezera zambiri pamipando, yomwe imathandizira kuyenda mosasinthasintha." Pazithunzi, zotsekemera zosungunuka amachita Sungunulani m'madzi, ndikupanga chinthu chonga gel chomwe chimachepetsa chimbudzi ndikusungani kukhuta. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Akhoza Kuchepetsa Kuopsa kwa Khansa

Chifukwa ali ndi zakudya zopatsa thanzi, kolifulawa ndi masamba ena a cruciferous pano akuwerengedwa kuti ali ndi mphamvu zotsutsana ndi khansa, malinga ndi National Cancer Institute. Kolifulawa, makamaka, ali ndi "mankhwala ambiri a antioxidant, kuphatikizapo vitamini C, beta-carotene, ndi phytonutrients monga quercetin ndi kaempferol," akutero Doll. (chikumbutso chofulumira: ma antioxidants amachepetsa ma radicals aulere, aka mamolekyu owopsa omwe amatha kukulitsa kupsinjika kwa okosijeni - motero, amawonjezera chiwopsezo cha matenda osachiritsika ndi khansa - akachulukana ndikuchoka pakuwongolera.)

Ma glucosinolates onse m'matumbo a cruciferous amathanso kuthandizira. Mukamakonzekera (mwachitsanzo, kudula, kutentha), kutafuna, ndikumaliza kolifulawa, mwachitsanzo, ma glucosinolates amathyoledwa kukhala mankhwala monga indoles ndi isothiocyanates - onse omwe apezeka kuti amaletsa kukula kwa khansa m'makoswe ndi mbewa, malinga ndi NCI. Kuphatikiza apo, mtundu umodzi wa isothiocyanate (sulforaphane) wawonetsedwa kuti ulepheretse kuchulukitsa kwa maselo a khansa yamchiberekero mu kafukufuku wa labu wa 2018 komanso maselo a khansa ya m'matumbo mu kafukufuku wa labu wa 2020. Komabe, maphunziro owonjezera pa anthu amafunikira. (Zosangalatsa: mphukira za broccoli zilinso ndi sulforaphane.)

Amalimbikitsa Mitsempha Yathanzi

Pankhani ya ubwino wathanzi wa kolifulawa, simungaiwale za kuchuluka kwake kwa choline, michere yofunika kwambiri yomwe imathandiza ubongo wanu ndi dongosolo lamanjenje kulamulira kukumbukira, maganizo, ndi kulamulira kwa minofu, pakati pa ntchito zina, malinga ndi National Institutes. Zaumoyo. Choline amadziwikanso kuti ndi "chida chofunikira kwambiri cha acetylcholine, chomwe chimagwiritsa ntchito maselo amitsempha am'magazi kulumikizana," akufotokoza Northrop. Acetylcholine ndiyofunikira pakukumbukira ndi kuzindikira - kwambiri, kwenikweni, kuti "otsika kwambiri adalumikizidwa ndi matenda a Alzheimer," akutero Northrop (ndi NIH, pankhaniyi).

Sulforaphane ali ndi msana wanu mu dipatimenti iyi, nawonso. Matenda a khansa omwe amalimbana ndi khansa amatha kuchepetsa kuchepa kwa matenda a neurodegenerative, kuphatikiza matenda a Alzheimer's, matenda a Parkinson, ndi multiple sclerosis, malinga ndi kuwunika kwa 2019 mu European Journal of Pharmacology. Kuphatikiza apo, nkhani ya 2019 mu Kuzungulira Kwaubongo akuwonetsanso kuti sulforaphane imatha kulimbikitsa neurogeneis kapena kukula kwa maselo amitsempha, kupitiriza kuteteza dongosolo lanu lamanjenje.

Thandizani kuchepa thupi ndi kasamalidwe

Mukagwiritsidwa ntchito m'malo mwazakudya zopatsa mphamvu kwambiri - monga, tinene, kutumphuka kwa chitumbuwa mu quiche - kolifulawa kungakuthandizeni kuchepetsa komanso / kapena kuchepetsa thupi. ICYMI pamwambapa, chikho chimodzi cha kolifulawa wobiriwira chimangokhala ndi ma calories 27, potero chimapangitsa kuti chikhale "cholowa m'malo mwa kalori wokwera, zakudya zopatsa mphamvu kwambiri monga mpunga kapena mbatata yosenda," akutero Doll.Ndipo mukamadya chakudya chosavuta (ganizirani: mpunga wa kolifulawa m'malo mwa mpunga woyera), mutha kuchepetsa kuchuluka kwa ma cal omwe mumadya tsiku lonse mukadali okhutira, akufotokoza Acharya. Zipangizo zomwe zili mu kolifulawa zimatha "kukulitsa kukhutira komanso kukhuta nthawi yayitali," akuwonjezera, zomwe zimatha kuyendetsa njala yanu tsiku lonse. (Onaninso: Zakudya 12 Zathanzi Zochepetsa Kuwonda, Malinga ndi Dietitians)

Ndipo pali madzi osangalatsa a kolifulawa. Ndipotu, pafupifupi 92 peresenti ya cruciferous veggie ndi H2O. Monga mukudziwira, gawo lofunikira pakuwongolera kulemera ndikumangodya madzi ambiri - ndipo popeza kulemera kwake kwakukulu ndi madzi, kolifulawa amatha kuthandiza kukwaniritsa zolinga.

Zowopsa Zaku Kolifulawa

Masamba otchuka sangakhale a aliyense. Nkhumba za Cruciferous zili ndi shuga wovuta wotchedwa raffinose zomwe ndizovuta kuti ena azidya, malinga ndi Harvard Health Publishing. Izi zingayambitse "gasi wochuluka ndi kutupa, kotero kuti anthu omwe ali ndi machitidwe ovuta kwambiri a m'mimba kapena omwe amakonda mpweya ayenera kuchepetsa kuchuluka kwa kolifulawa omwe amadya, makamaka akakhala osaphika komanso pafupi ndi nthawi yogona," akutero Acharya. Zamasamba za Cruciferous zimakhalanso ndi mankhwala a goitrogenic "kapena zinthu zomwe zimasokoneza chithokomiro," anatero Doll. Goitrogen imakhala yochuluka mu kolifulawa yaiwisi yaiwisi, kotero ngati muli ndi matenda a chithokomiro, Doll amalimbikitsa kuwira kapena kutenthetsa veggie kuti muchepetse mankhwalawa. Palibe nkhawa zam'mimba kapena chithokomiro? Pitirizani ndikudula.

Momwe Mungasankhire, Konzani, ndi Kudya Kolifulawa

"Njira yofala kwambiri yogulira kolifulawa ndi yatsopano m'gawo lazokolola kapena ngati ma florets oundana m'firiji," akutero Northrop. Mukamagula mtundu watsopano, yang'anani mutu wolimba, wopanda zoyera wokhala ndi ma florets olimba kwambiri; masamba akuyenera kukhala owerengera komanso obiriwira, malinga ndi Mayo Clinic Health System. Ma florets otayika, mawanga a bulauni a bulauni, ndi masamba achikasu ndi zizindikilo kuti muyenera kusankha mutu wina wa kolifulawa.

Kolifulawa akupitiliza kukhala ndi ~ mphindi ~, chifukwa chake malo ogulitsira ayenera kuti akusefukira ndi mankhwala a kolifulawa okonzeka. Mutha kupeza "kolifulawa wosenda yemwe amafanana ndi mbatata yosenda ndi kolifulawa wonyezimira yemwe amagwiritsidwa ntchito m'malo mwa mpunga," akutero Northrop. Palinso kutumphukira kwa pizza wa kolifulawa, zikondamoyo za kolifulawa, ndi ufa wopanda gilateni wopangidwa ndi kolifulawa wouma, akuwonjezera - ndipo zikungoyala pamwamba. Ndiyeno pali kolifulawa wamzitini ndi kuzifutsa, wotchedwa escabeche, akutero Northrop. "Chosankha chopatsa thanzi kwambiri, komabe, ndi kolifulawa watsopano kapena wachisanu," akutero. Koma ngati mungafune kuyesa mankhwala opangidwa ndi kolifulawa, "samalani ndi zowonjezera zosafunika kapena zotetezera, ndipo samalani ndi sodium yochulukirapo," akuchenjeza Northrop.

Kunyumba, kudula kolifulawa watsopano ndikosavuta: Ikani pa bolodi, florets moyang'anizana mmwamba. Dulani molunjika pakati (kutalika), kenako ikani gawo lathyathyathya la theka lililonse pabwalopo. Dulani pakati pa aliyense kuti mupange zidutswa zinayi. Kenako, dulani zimayambira pakona - kuyang'ana malo omwe maluwa amakumana ndi tsinde - kenaka dulani maluwa a kolifulawa ndi manja anu. Matsenga. (Zokhudzana: Caulilini Watsala pang'ono Kukhala Masamba Anu Atsopano Omwe Mumakonda)

Maluwa olekanitsidwa amakhala pafupifupi masiku anayi mufiriji, malinga ndi Mayo Clinic Health System, koma mudzafuna kuwaponya pambuyo pake. (Mitu yonse iyenera kukhala masiku anayi mpaka asanu ndi awiri.) Mutha kudya kolifulawa yaiwisi kapena yophika kudzera pa steaming, kuwira, kukazinga, kapena kupukuta; mudzadziwa kuti yophika ikakhala yokometsetsa koma yofewa. (Mukuyang'ana kuti musunge zakudya zambiri? Kutentha ndi njira yabwino kwambiri, akutero Doll.)

Ngati mwakonzeka kulowa nawo kolifulawa, yesani malingaliro awa okoma kudya kolifulawa:

Monga mbale yokazinga. "Yesani kukazinga mutu wonse wa kolifulawa pachakudya cha ndiwo zamasamba," akutero Northrop. Dulani masamba ndi tsinde lolimba, kuonetsetsa kuti florets zisawonongeke. Sambani ndi mafuta a azitona, onjezerani zonunkhira, ndi kuwotcha (kudula mbali moyang'anizana pansi) kwa mphindi 30 mpaka 40 pa madigiri 400 Fahrenheit. Kuti mukhale wosavuta kugwiritsa ntchito chala, kolifulawa wowotcha amayenda pa 450 Fahrenheit kwa mphindi 20 ndikuphatikizana ndi msuzi womwe mumakonda.

Mu curry. "Kawirikawiri amadyedwa muzakudya zaku India, kolifulawa curry amatha kuphatikizidwa ndi masamba ena monga nandolo ndi mbatata," akutero Acharya. Nthawi zambiri amaperekedwa ndi mkate (ie roti kapena naan) ndi / kapena mpunga, akuwonjezera.

Mu msuzi. Maluwa a Kolifulawa amakhala okoma kwambiri akaphikidwa ndi kusakanikirana, kuwapangitsa kukhala abwino kwa msuzi wa "kirimu" wopangidwa ndi zomera. Msuzi wowotcha wa mbatata wobiriwira, mwachitsanzo, ndi wolemera modabwitsa komanso wokhutiritsa.

Monga mpunga. Kuti musavutike, mugule kolifulawa wonyezimira - ie Mpunga wa Natural Earth Choice Cauliflower, $ 20 pamatumba 6, instacart.com - kusitolo. "Mutha kugwiritsanso ntchito purosesa yazakudya kuti muphwanye kolifulawa mpaka iwoneke ngati njere za mpunga," akutero Northrop. Phatikizani ndi cholowera, mugwiritse ntchito m'malo kapena mpunga mu mbale yosakhazikika kapena yophika, kapena pangani mbale yodziwika bwino ya risotto. Umu ndi momwe: Phikirani mpunga wa kolifulawa ndi adyo ndi maolivi mumsuzi wa masamba mpaka utakhala wofewa komanso wotsekemera, pafupifupi mphindi 10, akufotokoza Northrop. Sakanizani ku Parmesan, nyengo ndi mchere ndi tsabola, ndipo pamwamba ndi chives kapena parsley kuti mudye bwino.

Monga mapiko a Buffalo. Chokoma ichi ndi chodziwika kwambiri kotero kuti mutha kuchipeza m'gawo lachisanu la masitolo ambiri. Yesani: Veggie Yonse! Frozen Buffalo Cauliflower Mapiko, $6, target.com. Kapena mupange kunyumba mwa kuponyera maluwa a kolifulawa mumsuzi wa Buffalo ndikuwotcha kwa mphindi 25 pa 375 degrees Fahrenheit. "Tumikirani ndi ndodo za udzu winawake," akutero Northrop, kapena yesani ndi mavalidwe opangira ma cashew.

Mu smoothie. Zingamveke zachilendo, koma zimagwira ntchito. Sakanizani maluwa a kolifulawa ozizira ndi zipatso zokoma monga sitiroberi kapena mango, ndipo simungathe kulawa veggie. Yesani sitiroberi kolifulawa smoothie, yodzaza ndi mafuta a amondi ndi uchi.

Onaninso za