Zamkatimu
Mbiri ya broccoli
Broccoli imachokera ku Italy. Adapezedwa ndi kusakanizidwa kuchokera ku mbewu zina za kabichi m'zaka za m'ma XNUMX BC. Kwa zaka mazana ambiri kabichi wamtunduwu sunadziwike kunja kwa Italy. Broccoli adabweretsedwa ku France kokha m'zaka za zana la XNUMX chifukwa cha Catherine de Medici, komanso ku England ngakhale pambuyo pake - m'zaka za zana la XNUMX. Apa ankatchedwa katsitsumzukwa ka ku Italy. Broccoli adabwera ku United States koyambirira kwa zaka za zana la XNUMX chifukwa cha osamukira ku Italiya.
Ubwino wa broccoli
Broccoli ndi ndiwo zamasamba zopatsa thanzi. Zopindulitsa za broccoli zimaphatikizapo zotsatira zabwino pa chimbudzi, mtima, chitetezo cha mthupi, komanso anti-inflammatory and anti-carcinogenic effects. Kuonjezera apo, broccoli imakhala yochepa mu sodium ndi zopatsa mphamvu ndipo ilibe mafuta konse.
"Broccoli ili ndi fiber yambiri, vitamini C, potaziyamu, vitamini B6, ndi vitamini A," anatero Victoria Jarzabkowski, katswiri wa zakudya ku Texas Fitness Institute ku yunivesite ya Texas ku Austin. "Komanso mapuloteni okwanira."
Broccoli ndi gwero lambiri lamitundu yamaluwa ndi ma antioxidants. Inki ya zomera ndi zinthu zomwe zimapatsa zomera mtundu, fungo ndi kukoma. Malinga ndi American Institute for Cancer Research, inki ya zomera ili ndi zinthu zambiri zothandiza. Mitundu yomwe imapezeka mu broccoli ndi glucobrassicin, carotenoids, ndi flavonoids.
Dr. Jarzabkowski anati: “Ma antioxidants amathandiza kuti ma free radicals azitha kuwononga maselo a m’thupi. Ma radicals aulere ndi mamolekyu osakhazikika omwe amapangidwa chifukwa cha metabolism. Malinga ndi National Cancer Institute, mankhwalawa amawonjezera chiopsezo chokhala ndi khansa.
"Broccoli ndi gwero la lutein, lomwe lili mbali ya antioxidants, komanso sulforaphane, antioxidant wamphamvu," anatero Dr. Jarzabkowski. Broccoli imakhalanso ndi zakudya zowonjezera, kuphatikizapo magnesium, phosphorous, ndi zinc ndi chitsulo pang'ono.
Zotsatira pa matenda a shuga ndi autism
Kwa anthu omwe ali ndi kunenepa kwambiri komanso matenda a shuga a mtundu wa 2, chotsitsa cha broccoli ndi chomwe dokotala adalamula. M'nkhani yomwe idasindikizidwa mu nyuzipepala ya Science Translational Medicine pa June 14, 2017, asayansi amalankhula za kuthekera kwa chinthu cha sulforaphane, chomwe chimapezeka mu broccoli (komanso masamba ena a cruciferous, kabichi ndi Brussels zikumera), kuti achepetse ntchito ya jini 50. kuwonetsa zizindikiro za matenda a shuga a 2. . Kafukufukuyu adaphatikizapo odwala 97 omwe ali ndi matenda a shuga a 2 omwe amathandizidwa ndi broccoli kwa milungu 12. Panalibe zotsatira mwa odwala omwe sanali onenepa kwambiri, pomwe otenga nawo mbali onenepa adapeza kuchepa kwa 10% kusala kudya kwa glucose poyerekeza ndi zowongolera. Komabe, mlingo wa antioxidant womwe otenga nawo mbali adalandira onse unali nthawi 100 kuchuluka komwe kumapezeka mu broccoli.
Zomwezi zasonyezedwa kuti zimathandiza kuthetsa zizindikiro zokhudzana ndi autism. Mu Okutobala 13, 2014 Proceedings of the National Academy of Sciences, ofufuza adanenanso kuti odwala omwe ali ndi autism omwe adalandira chotulutsa chokhala ndi sulforaphane adakumana ndi kusintha kwakulankhulana kwamawu komanso kulumikizana.
Kuchiza Khansa
Katundu wodziwika bwino komanso wopindulitsa wa Broccoli ndikutha kuteteza ku khansa. Broccoli ndi masamba a cruciferous. Zimadziwika kuti masamba onse a m'banja lino amatha kuteteza matenda a khansa ya m'mimba ndi matumbo, "akutero Dr. Jarzabkowski.
American Cancer Society ikugogomezera kufunika kwa broccoli yomwe ili ndi antioxidants amphamvu - sulforaphane ndi indole-3-carbinol. Zinthuzi zimakhala ndi katundu wochotsa poizoni ndipo zimatha kuchepetsa kupsinjika kwa okosijeni. Zitha kukhudzanso milingo ya estrogen, yomwe imachepetsa chiopsezo cha khansa ya m'mawere.
Kutsitsa cholesterol
Malinga ndi Dr. Jarzabkowski, broccoli imathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi. Ulusi womwe uli mu kabichi umamanga ku cholesterol m'mwazi, ndipo izi zimapangitsa kuti achotsedwe mwachangu m'thupi.
Kuchotsedwa
Zomera zamtundu wa glucoraphanin, gluconaturcin ndi glucobrassin zimagwira nawo magawo onse a detoxification m'thupi, kuyambira pakuchotsa poizoni mpaka kuchotsedwa kwawo. Kafukufuku wofalitsidwa m’magazini yotchedwa Proceedings of the National Academy of Sciences of the United States of America anapeza kuti mphukira za broccoli ndizopindulitsa kwambiri pankhaniyi.
Chikoka pa mtima dongosolo
Kuphatikiza pa kutsitsa cholesterol, broccoli imalimbitsanso makoma a mitsempha. Sulforaphane, yomwe ili mu broccoli, imakhala ndi anti-inflammatory effect ndipo imathandizira kupewa kukula kwa atherosclerotic plaques, makamaka kwa odwala omwe ali ndi matenda a shuga a 2. Malinga ndi Harvard University of Public Health, B complex imayang'anira milingo ya homocysteine . Homocysteine ndi amino acid yomwe imadziunjikira m'thupi ikadya nyama yofiira ndikuwonjezera chiopsezo cha matenda amtima.
Zotsatira za masomphenya
Dr. Jarzabkowski anati: "Mwina timadziwa kuti kaloti ndi abwino kwa masomphenya chifukwa cha lutein," Lutein ndi antioxidant ndipo ali ndi zotsatira zabwino pa thanzi la maso. Chimodzi mwazinthu zabwino kwambiri za lutein ndi broccoli.
Antioxidant ina yomwe imapezeka mu broccoli, zeaxanthin, ili ndi zinthu zofanana ndi lutein. Zonse ziwiri za lutein ndi zeaxanthin zimateteza ku chitukuko cha macular degeneration, matenda osachiritsika omwe amakhudza masomphenya apakati, ndi ng'ala, mtambo wa lens.
Mmene chimbudzi
Dr. Jarzabkowski akuwonetsa momwe broccoli imagwirira ntchito chifukwa cha kuchuluka kwa fiber. Pa zopatsa mphamvu 10 zilizonse, broccoli imakhala ndi 1 g ya fiber. Ulusi umathandizanso kuti microflora yamatumbo ikhale yabwinobwino.
Broccoli amateteza chapamimba mucosa kukula zilonda ndi kutupa. Sulforaphane yomwe ili mu mankhwalawa imalepheretsa kukula kwa Helicobacter pylori, mabakiteriya omwe amakhudza mucosa wam'mimba. Kafukufuku wa 2009 a Johns Hopkins pa mbewa adawonetsa zotsatira zosangalatsa. Makoswe omwe amadya broccoli tsiku lililonse kwa miyezi iwiri adatsika ndi 40% m'magulu a H. pylori.
Anti-yotupa katundu
Broccoli ali ndi anti-inflammatory properties ndipo amateteza mafupa a odwala osteoarthritis. Kafukufuku wa 2013 wochokera ku University of East Anglia adawonetsa kuti sulforaphane, yomwe imapezeka mu broccoli, imateteza mafupa a odwala nyamakazi kuti asawonongeke poletsa mamolekyu oyambitsa kutupa.
Ma antioxidants ndi omega-3 fatty acids omwe amapezeka mu broccoli amathandizanso kutupa. Komanso, olemba kafukufuku yemwe adasindikizidwa mu 2010 mu nyuzipepala yotchedwa Inflammation Researcher adanena kuti flavonoid kaempferol imachepetsa mphamvu ya allergen, makamaka m'matumbo a m'mimba, omwe amachepetsa chiopsezo chokhala ndi kutupa kosatha.
Kuwononga broccoli
Broccoli ndi yabwino kudya, ndipo zotsatirapo zomwe zingakhalepo mukazidya zimakhala zochepa kwambiri. Chofala kwambiri mwa izi ndi mapangidwe a gasi ndi kupsa mtima kwa matumbo akuluakulu, chifukwa cha kuchuluka kwa fiber. Dr. Jarzabkowski anati: “Zotsatira zake zoterezi n’zofala m’masamba onse a cruciferous, komabe, ubwino wa thanzi lawo umaposa kuvutika kwamtundu umenewu.”
Malinga ndi Wexner Medical Center ku Yunivesite ya Ohio, anthu omwe amamwa mankhwala oletsa kutsekeka ayenera kudya broccoli mosamala. Vitamini K yomwe ili mu mankhwalawa imatha kuyanjana ndi mankhwala ndikuchepetsa mphamvu yake. Odwala omwe ali ndi hypothyroidism ayeneranso kuchepetsa kumwa broccoli.
Kugwiritsa ntchito broccoli mu mankhwala
Broccoli imakhala ndi antioxidants, mankhwala oletsa kutupa, ndi mavitamini omwe angakhale ndi anti-carcinogenic, anti-inflammatory, ndi matenda a mtima amachepetsa chiopsezo. Chifukwa cha kuchuluka kwa fiber, broccoli imatha kugwiritsidwa ntchito kukonza chimbudzi.
Kugwiritsa ntchito broccoli mu kuphika
Momwe mumadyera broccoli zingakhudze kuchuluka kwake komanso zakudya zomwe mumapeza. Kuti musunge anti-carcinogenic katundu wa broccoli, musaphike kwa nthawi yayitali.
Kafukufuku yemwe adachitika mu 2007 ndi University of Warwick adawonetsa kuti broccoli yowira imataya katundu wake wopindulitsa, kuphatikiza anticarcinogenic properties. Asayansi adaphunzira momwe zimakhudzira kusungidwa kwa zinthu zothandiza zomwe zimapangidwa m'njira zosiyanasiyana zokonzekera masamba a cruciferous - kuwira, kuwira, kuphika mu uvuni wa microwave ndi Frying.
Kuwiraku kunapangitsa kuti ma anticarcinogens awonongeke kwambiri. Kuwotcha kwa mphindi 20, kuyika ma microwaving kwa mphindi zitatu, ndikuwotcha mpaka mphindi 3 kunataya michere yambiri yoletsa khansa. Broccoli yaiwisi imakhalabe ndi michere yambiri, komabe ndiyomwe imatha kukwiyitsa matumbo ndikuyambitsa mpweya.
Momwe mungasankhire ndikusunga broccoli
Masamba a broccoli watsopano ayenera kukhala wotumbululuka bluish, ngati ayamba kale kutembenukira chikasu kapena theka lotseguka, ndiye kuti akucha. Mutu wabwino kwambiri ndi 17-20 cm, tsinde zazikulu za broccoli nthawi zambiri zimakhala zowoneka bwino komanso zosayenera kudya. Mutu wabwino kwambiri ndi wozungulira, wophatikizika. Ma inflorescence ayenera kugwirizana bwino, popanda mipata. Ma inflorescence ayenera kukhala atsopano, osatha.
Kusunga broccoli, zinthu zitatu ziyenera kukwaniritsidwa:
- Kutentha 0 - 3 ° С
- Kutentha kwakulu
- Mpweya wabwino wabwino