7 zvikonzero zvakanaka zvekudya broccoli

Zvemukati

• 1. Inoderedza cholesterol
• 2. Inodzivirira chirwere chemwoyo
• 3. Inogonesa kugaya
• 4. Dzivisa kuzvimbirwa
• 5. Kunodzivirira maziso
• 6. Inodzivirira matambudziko akabatana
• 7. Inowedzera kudzivirira kwemuviri
• 8. Inodzivirira kuonekwa kwekenza
• Ruzivo rwehutano hwebroccoli
• Broccoli Mapoka
• 1. Mupunga une broccoli
• 2. Broccoli saladi ine karoti
• 3. Broccoli au gratin
• 4. Broccoli muto neapuro

Broccoli chirimwa chakaroverwa chemhuri Brassicaceae. Muriwo uyu, pamusoro pekunge uine mashoma macalorie (25 macalorie mu100 gramu), inozivikanwa nesainzi nekuve kwakanyanya kuwanda kwesulforaphanes. Zvimwe zviongororwa zvesainzi zvinoratidza kuti izvi zviumbwe zvinogona kubatsira kudzivirira zvinogona kuita cancer maseru shanduko, kuwedzera mukubatanidzwa nenjodzi yakaderera ye myocardial infarction.

Nzira yakanakisa yekumwa broccoli ndeyayo kuburikidza nemashizha ayo uye nemidziyo yakabikwa kwemaminitsi makumi maviri kudzivirira kurasikirwa kwevhitamini C. Izvo zvakare zvinokwanisika kuidya isina mbishi mumasaladi nemuto. Kudya uyu muriwo nguva dzose kunobatsira kugadzirisa immune system uye kubvisa kuzvimbirwa.

1. Inoderedza cholesterol

Broccoli chikafu chakapfuma mumafuta akasungika, ayo anosunga cholesterol mumatumbo uye inoderedza kunwa kwayo, ichibviswa kuburikidza netsvina uye ichibatsira kudzora mwero wayo mumuviri.

2. Inodzivirira chirwere chemwoyo

Kunze kwekudzikisa cholesterol, broccoli inochengeta tsinga dzeropa dzakasimba uye nekudaro inokwanisa kuchengetedza BP kumanikidza Uye zvakare, ine sulforaphane, chinhu chine anti-kupisa zvinhu chinodzivirira kuoneka kwezvironda mumidziyo yeropa uye nekuvandudzwa kwezvirwere mumutsinga wecoronary.

3. Inogonesa kugaya

Broccoli inzira yakanaka yekuchengetedza nzira yekugaya kushanda nemazvo, nekuti hupfumi hwayo mu sulforaphane inogadzirisa huwandu hwehutachiona mudumbu, senge Helicobacter pylori, kudzivisa kuoneka kwemaronda kana gastritis, semuenzaniso.

4. Dzivisa kuzvimbirwa

Iyo tambo dzinowanikwa mu broccoli dzinomhanyisa ura hwekufamba uye dzinowedzera huwandu hwetsvina, iyo pamwe chete nekuwana mvura yakakwana, inofarira kubuda kwendove.

5. Kunodzivirira maziso

Lutein rudzi rwe carotenoid ruripo mu broccoli iyo inogona kubatsira kudzivirira maziso kubva kunonoka macular kudzikisira uye kusimudzira kwematambudziko, matambudziko anoita kuti maonero asaone, kunyanya kune vakwegura. Iko kusunganidzwa kwe lutein mu broccoli iri 7.1 kusvika 33 mcg pa gramu yehuremu hwemuriwo uyu.

6. Inodzivirira matambudziko akabatana

Broccoli imiriwo ine yakanakisa inorwisa-kuzvimba zvivakwa zvinobatsira kudzikisa kubatana kuzvimba, izvo zvinogona kunonotsa kukura kwematambudziko ejojo ​​senge osteoarthritis, semuenzaniso.

7. Inowedzera kudzivirira kwemuviri

Nekuda kwehuwandu hwayo hwevhitamini C, glucosinolates uye selenium, kunwa kwe broccoli kunobatsira nguva dzose kuwedzera dziviriro yemuviri nekuvandudza immune system, pamwe nekudzivirira muviri kuzvirwere.

8. Inodzivirira kuonekwa kwekenza

Broccoli yakafuma mune sulforafan, glucosinolates uye indole-3-carbinol, zvinhu zvinoshanda se antioxidants, zvichibatsira kudzivirira kukura kwemhando dzakasiyana dzekenza, kunyanya gomarara remudumbu uye ura. Uye zvakare, indole-3-carbinol inoderedzawo huwandu hweestrogen inotenderera muropa, ichidzivirira kuoneka kwemasero egomarara ayo kukura kunoenderana neiyi hormone.

Zvimwe zvidzidzo zvinoratidza kuti kunwa 1/2 mukombe we broccoli pazuva kunogona kubatsira kudzivirira cancer.

Ruzivo rwehutano hwebroccoli

Broccoli Mapoka

Broccoli inogona kugadzirirwa munzira dzakasiyana siyana, kubva pakubikwa uye kuraswa, zvisinei nzira yakanaka yekuidya iri mbishi, nekuti nenzira iyi hapana kurasikirwa kwehutano. Saka, zano rakanaka rekushandisa broccoli mbishi kugadzira saladhi kana kuishandisa mukugadzirira muto wepanyama, pamwe neorenji, vise kana karoti, semuenzaniso.

1. Mupunga une broccoli

Kugadzirira mupunga uyu wakafumiswa ne broccoli ingo wedzera mukapu yemupunga, uye makapu maviri emvura. Chete kana mupunga wave maminetsi gumi kure nekapu yemucheka wakagurwa, kusanganisira mashizha, madzinde nemaruva, zvinowedzerwa.

Kuti uwedzere kuwedzera kukosha kwehutano hweresipi iyi, mupunga wakasviba unogona kushandiswa.

2. Broccoli saladi ine karoti

Cheka broccoli woisa mupani ine 1 litre yemvura uye bika kusvikira yanyorova zvishoma. Sezvo nguva yekubika ye broccoli yakasiyana neyekarotsi, unofanira kuisa karoti kuti ubike pamberi uye kana yave kuda kugadzirira unofanira kuwedzera broccoli mumvura ine munyu. Kana uchinge wabikwa, shandisa mafuta emuorivhi. Imwe sarudzo ndeyekuisa 2 garlic clove mumafuta uye kumwaya broccoli uye makarotsi usati washumira.

3. Broccoli au gratin

Siya iyo broccoli yese pabheka rakabikwa rakafukidzwa nemapepa echinyorwa uye unomwaya munyu, parsley yakagurwa uye mhiripiri nhema. Fukidza nechizi yesarudzo yako, yakakangwa kana kutemwa kuita zvidimbu, uye bika muchoto kwemaminitsi makumi maviri.

4. Broccoli muto neapuro

Zvinoshandiswa

• Zvikamu zvitatu zvidiki zveapuro girini;
• 2 makapu e broccoli;
• 1 ndimu;
• 1.5 L yemvura inotonhora

Kugadzirira modhi

Cheka apuro uye madzinde e broccoli, isa mu blender uye wedzera mvura uye muto we 1 ndimu. Iroya zvese zvinoshandiswa uye unwe mushure. Muto uyu unogona zvakare kuwedzerwa kune mamwe mashizha egirini, akadai secoriander neparsley, semuenzaniso.