Broccoli 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Fiber
• Mapuroteni
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti e broccoli
• Kenza kudzivirira
• Lower cholesterol mazinga
• Hutano hwemaziso
• Zvichida kudzikira
• Zvinetso zvehutachiona
• Ropa rakapfava
• Chinokosha

Broccoli (Brassica oleracea) ndeye cruciferous miriwo inoenderana nekakichi, kare, cauliflower, uye Brussels inomera.

Iyi miriwo inozivikanwa nehutano hwavo hunobatsira.

Broccoli yakakwira muzvakawanda zvinovaka muviri, zvinosanganisira fiber, vhitamini C, vhitamini K, iron, uye potasium. Iyo zvakare inozvirumbidza yakawanda mapuroteni kupfuura akawanda mimwe miriwo.

Iyi yakasvibira veggie inogona kunakidzwa zvese zviri mbishi uye zvakabikwa, asi ongororo ichangobva kuitika inoratidza kuti kupfava kwakapfava kunopa hutano hwakanyanya (.).

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve broccoli.

Nutrition chokwadi

Raw broccoli ine angangoita 90% mvura, 7% carbs, 3% protein, uye anenge asina mafuta.

Broccoli yakaderera kwazvo mumacalorie, ichingopa 31 macalorie pamukombe (91 gramu).

Izvo zvinovaka muviri kweiyo 1 mukombe (91 gramu) ye broccoli mbishi ndeaya ():

• Makorori: 31
• Mvura: 89%
• Mapuroteni: 2.5 magiramu
• Carbs: 6 magiramu
• Shuga: 1.5 gramu
• Fiber: 2.4 magiramu
• Mafuta: 0.4 magiramu

Carbs

Carbs yaBroccoli anonyanya kuve nefibre neshuga.

Mashuga ndeaya fructose, glucose, uye sucrose, ine shoma re lactose uye maltose ().

Nekudaro, iyo yakazara carb yemukati yakaderera kwazvo, iine chete 3.5 gramu yemidziyo carbs pamukombe (91 gramu).

Fiber

Fiber chikamu chakakosha chekudya zvine hutano.

Inogona kusimudzira hutano hwematumbo, kubatsira kudzivirira zvirwere zvakasiyana, uye kubatsira kuonda (,).

Imwe kapu (91 gramu) yebhurokholi mbishi inopa 2.3 magiramu efaera, iri ingangoita 5-10% yeDaily Value (DV) ().

Broccoli yakaderera mune inogaya carbs asi inopa yakaenzana huwandu hwefibre, iyo inosimudzira ura hutano uye inogona kudzikisira njodzi yako yezvirwere zvakasiyana siyana.

Mapuroteni

Mapuroteni ndiwo mabhuroko ekuvaka emuviri wako, anodikanwa kune ese kukura uye kugadzirisa.

Broccoli ine mapuroteni akakwirira, ayo anoumba 29% yehuremu hwayo yakaoma, zvichienzaniswa nemiriwo mizhinji.

Nekudaro, nekuda kwekukwira kwayo kwemvura, 1 mukombe (91 gramu) yemabroccoli inongopa chete 3 gramu eprotein.

Broccoli yakakwira mupuroteni kupfuura yakawanda miriwo. Izvo zvakati, huwandu hwepuroteni mune yega yega yekushandira yakaderera.

Mavhitamini uye zvicherwa

Broccoli ine akasiyana mavitamini uye mamineral, kusanganisira (,, 10,,,):

• Vhitamini C. Antioxidant, vhitamini iyi yakakosha kune immune immune uye ganda hutano. Iyo 1/2-mukombe (45-gramu) inoshumirwa yeasina broccoli inopa inoda kusvika 70% yeDV.
• Vhitamini K1. Broccoli ine huwandu hwakawanda hwevhitamini K1, iyo yakakosha pakuvhara ropa uye inogona kukurudzira hutano hwemabhonzo.
• Folate (vhitamini B9). Kunyanya kukosha kune vakadzi vane nhumbu, folate inodiwa kune yakajairwa matishu kukura uye sero basa.
• Potassium. Chinokosha chicherwa, potasium inobatsira kurapa kweropa nekudzivirira chirwere chemwoyo.
• Manganese. Ichi chinhu chekutsvaga chinowanikwa muhuwandu hwakawanda muzviyo zvakakwana, nyemba, michero, uye miriwo.
• Iron. Iyo yakakosha mamineral, iron ine akawanda akakosha mashandiro mumuviri wako, senge kutakurwa kweoksijeni mumasero matsvuku eropa.

Broccoli zvakare ine mamwe akawanda mavitamini uye mamineral mune mashoma madiki. Muchokwadi, inopa zvishoma zvishoma nezve chero chikafu chinodiwa iwe chaunoda.

Broccoli yakakwira mumavhitamini mazhinji nemaminerari, kusanganisira folate, potasium, manganese, ayoni, uye mavitamini C uye K1.

Mimwe michero yemiti

Broccoli yakafuma mune dzakasiyana siyana antioxidants uye zvinomera zvezvirimwa, izvo zvinobatsira mukubatsira kwayo kwehutano. Izvi zvinosanganisira (,,,,,, 20):

• Sulforaphane. Imwe yeakanyanya kuwanda uye akafundwa zvakanyanya makomponi emiti mu broccoli, sulforaphane inogona kudzivirira pamhando dzakasiyana dzekenza.
• Indole-3-carbinol. Chinhu chakasarudzika chikafu chinowanikwa mumiti yemuchinjikwa, ichi chinongedzo chingabatsira kurwisa gomarara.
• Carotenoids. Broccoli ine lutein, zeaxanthin, uye beta carotene, izvo zvingaite zvese kuti uve nehutano hwemaziso.
• Kaempferol. Antioxidant ine akawanda mabhenefiti ehutano, iyi komponi inogona kudzivirira kubva kuchirwere chemoyo, gomarara, kuzvimba, uye kurwara.
• Quercetin. Iyi antioxidant ine mabhenefiti mazhinji, kusanganisira kudzikisa BP muropa kuvanhu vane mazinga akakwirira.

Broccoli yakakwira mumiti mizhinji yemiti yakasanganiswa nehutano. Iyo yakanyanya kuwanda ndeye sulforaphane.

Hutano mabhenefiti e broccoli

Cruciferous miriwo senge broccoli inopa sarufa-iine makomputa ayo anoitisa yavo kazhinji inonzwika kuravira ().

Izvi zvinoumba bioactive zvinogona kuve nezvakawanda zvakanaka zvehutano.

Kenza kudzivirira

Kenza inoratidzirwa nekukurumidza kukura kwemasero asina kujairika uye inowanzo kuve yakabatana neiyo oxidative kusagadzikana ().

Broccoli inotakurwa nemakomponi ayo anotendwa kuti anodzivirira kubva pagomarara.

Ongororo dzekucherechedza dzinoratidza kuti kudyiwa kwemiriwo inouraya, kusanganisira broccoli, kwakabatana nenjodzi yakadzikira yekenza zhinji, kusanganisira mapapu, colorectal, zamu, prostate, pancreatic, uye gastric cancer.,,,,).

Mhuri yakasarudzika yemiti yemiti inonzi isothiocyanates inoisa cruciferous miriwo kunze kwemimwe miriwo.

Zvidzidzo zvinoratidza kuti Isothiocyanates inokanganisa ma enzyme echiropa, inoderedza kushushikana kweiyo oxidative, kudzikisa kuzvimba, kukurudzira immune system yako, uye kurwisa kukura uye kukura kwekenza (,,).

Iyo huru isothiocyanate mu broccoli, sulforaphane, inoshanda inopesana nekuumbwa kwegomarara padanho remoremu nekudzora kushushikana kweiyo oxidative (, 30,).

Sulforaphane inoitika kanokwana makumi maviri neshanu zvakapetwa zvakapetwa mudiki mumabhurocha e broccoli kupfuura mumusoro wakazara wemuriwo uyu).

Kunyangwe mabroccoli ekuwedzera ari kuwanika, anogona kusapa huwandu hwakaenzana hwemasothiocyanates uye nekudaro anogona kusapa iwo hutano hwakaenzana sekudya zvakakwana, nyowani broccoli (,).

Lower cholesterol mazinga

Cholesterol ine mabasa akawanda akakosha mumuviri wako.

Semuenzaniso, icho chinhu chakakosha mukuumbwa kwe bile acids, iyo inokubatsira iwe kugaya mafuta. Bile acids inoumbwa muchiropa chako, inochengeterwa munduru yako, uye inoburitswa mudumbu rako rekugaya pese paunodya mafuta.

Mushure meizvozvo, iyo bile acids inodzoserwa muropa rako uye yoshandiswa zvakare.

Zvinhu zviri mu broccoli zvinosunga ne bile acids mumatumbu ako, kuwedzera kuburitsa kwavo uye kuzvidzivirira kuti zvisashandiswazve (35).

Izvi zvinoguma mukutanga kweiyo nyowani bile acids kubva ku cholesterol, ichideredza huwandu hwakazara hweichi chiratidzo mumuviri wako.

Mhedzisiro iyi yakabatanidzwa nenjodzi yakadzikira yehosha yemwoyo nekenza ().

Zvinoenderana neimwe ongororo, broccoli ine steamed inonyanya kubatsira kudzikisa cholesterol ().

Hutano hwemaziso

Kusaona zvakanaka kuona ndizvo zvinowanzoitika kana munhu achembera.

Maviri makuru e carotenoids mu broccoli, lutein uye zeaxanthin, anosanganisirwa nenjodzi yakadzikira yekukanganisa ziso rine chekuita nezera (,).

Kushomeka kweVitamin A kunogona kukonzeresa husiku husiku, hunogona kudzoserwa neakagadziriswa vhitamini A chimiro ().

Broccoli ine beta carotene, inoshandurwa nemuviri wako kuita vhitamini A. Iyi miriwo inogona kusimudzira kuona mune vanhu vane vhitamini A yakaderera.

Broccoli's isothiocyanates inogona kuvandudza zvinhu zvakawanda zvine njodzi kuzvirwere uye kudzikisa njodzi yako yekenza. Uyezve, uyu muriwo unogona kubatsira kudzikisa cholesterol uye kusimudzira hutano hwemaziso.

Zvichida kudzikira

Broccoli inowanzo tenderwa, uye allergies isingawanzo. Nekudaro, kumwe kufunga kwakakodzera kutaura ().

Zvinetso zvehutachiona

Broccoli inoonekwa segoitrogen, zvinoreva kuti huwandu hwakawanda hunogona kukuvadza gland yegland muvanhu vane moyo munyoro.

Kubika uyu muriwo pakudziya kwakanyanya kunogona kudzora izvi ().

Ropa rakapfava

Ivo vanhu vanotora ropa rakatetepa warfarin vanofanirwa kubvunza kune avo vezvehutano vasati vawedzera yavo broccoli yekudya nekuti yayo yakakwira vhitamini K1 zvemukati inogona kusangana nemushonga uyu ().

Broccoli inowanzo shingirira. Zvakadaro, inogona kuve nemhedzisiro isingadiwe pahutachiona mune vamwe vanhu uye inogona kukanganisa mushonga wekuonda-ropa.

Chinokosha

Broccoli ndeimwe yemiriwo inozivikanwa pasi rese. Zviri nyore kugadzirira uye kudyiwa zvese mbishi uye zvakabikwa.

Iyo yakakwira muzvakawanda zvinovaka muviri, kusanganisira mhuri yezvirimwa zvinomera zvinonzi isothiocyanates, iyo inogona kuve nemabhenefiti mazhinji ehutano.

Ichowo chakakodzera sosi ye fiber uye yakakwira mupuroteni kupfuura mimwe mimwe miriwo.

Kana iwe uri kutsvaga kwekusimudzira hutano, funga kuwedzera iyi cruciferous miriwo kune chako chikafu nhasi.