Monga masamba a cruciferous, broccoli ndi a banja lomwelo monga kale, kolifulawa, ndi Brussels zikumera. Broccoli ndi gwero lambiri la fiber, vitamini C, K, iron, ndi potaziyamu. Kuphatikiza apo, kabichi iyi imakhala ndi mapuloteni ambiri kuposa masamba ena ambiri. Broccoli imatha kudyedwa yaiwisi komanso yophikidwa. Komabe, kafukufuku waposachedwa akuwonetsa kuti kutentha pang'ono kumathandizira kuti broccoli isagayike. Malinga ndi kafukufuku wa sayansi, chifukwa chachikulu ndi kupezeka kwa glucoraphanin, gluconaturtin ndi glucobrassicin kuphatikiza kwapadera. Njira yowonongeka imaphatikizapo magawo angapo: kuyambitsa, neutralization ndi kuchotsa poizoni m'dongosolo. Chinthu china chochititsa chidwi cha broccoli ndi chakuti ali ndi flavanoid kaempferol, yomwe imathandizira kuchepetsa kusagwirizana. Chifukwa chake, ilinso ndi omega-3 fatty acids omwe amalimbana ndi kutupa. Broccoli ili ndi antioxidants monga Kuphatikiza apo, broccoli imakhala ndi vitamini C wambiri pakati pa cruciferous, komanso kuchuluka kwa flavanoids kofunikira kuti vitamini C igwiritsidwe ntchito moyenera.
2022-11-11