Nhungamidzo:
Broccoli, miriwo inodikanwa ine nhoroondo yekufambidzana kumashure mazana emakore, yagara ichiripembererwa nekuda kweiyo yakasarudzika yehutachiona. Nguva pfupi yadarika, kusimuka kweBroccoli kubviswa sechikafu chekudya chakawedzera kufarirwa nekuda kwehutano hwayo hwekutarisira hutano. Muchiitiko ichi blog post, isu tichakurudzira munguva inoshamisa yeBroccoli kubvisa uye kujekesa kuti zvinogona sei kuwedzera hutano hwako.
Chii chinonzi broccoli?
Broccoli (Brassica Oleracea var Broccoli inogadziriswa muItalica fungring boka reboka Brostica Oleracea. Broccoli ine hombe maruva misoro, kazhinji yakasviba yakasviba, yakarongedzwa mumuti-senge saizi bambo kunze kubva kuhurefu hwakajeka. Misa yemisoro yemaruva yakakomberedzwa nemashizha. Broccoli yakafanana necautiflower, iyo yakasiyana asi yakabatana kurima boka reboka rimwe chete rebrossica.
Inogona kudyiwa chero kana yakabikwa. Broccoli inonyanya kupfuma yeVitamini C uye vitamini K. Zvemukati zvehunhu hwayo, uye sulfhacyanate, uye sulfhacyanate, inoderedzwa, inochengetedzwa nekupfura, microwaving, kana smit-fryer.
Rapini, dzimwe nguva inonzi "broccoli rabe", ibwe rakatsaurwa kubva kuBroccoli, achiumba misoro yakafanana asi iri chaiyo, uye iri mhando yeTraipi (Brassa Rapa).
Chii chinonzi broccoli chinobvisa poda?
Broccoli inobvisa poda ndiyo fomu yakatangwa yebhurodha iyo broccoli iyo yakashandurwa kuita yakavezwa yakawedzera. Iyo yakagadzirwa nekuomesa uye kugeda broccoli mune yakanakisa hupfu, iyo inochengetedza zvarinongedzo. Broccoli inozivikanwa kwazvo nekuda kwehuwandu hwayo dzakakwirira dzeVitamini, zvicherwa, antioxidants, uye fiber. Broccoli inobvisa poda inowanzoshandiswa senzira yakakodzera yekuwedzera izvi zvinovaka muviri kune yako yekudya pasina kupedza huwandu hwakawanda hwe broccoli. Inogona kusanganiswa mune yakasviba, juisi, kana kuwedzerwa kune dzakasiyana-siyana yekubika seyakawana hutano.
Iyo huru inoshanda inosanganiswa yeBroccoli inobvisa poda:
(1) Sulforahaphane:Iyi denderedzwa ndeimwe yeiyo yakanyanya kudzidza inoshanda inoshanda muBroccoli. Izvo zvinozivikanwa nekuda kweiyo fanixidenant uye anti-zvipenga zvivakwa. Sulforahaphane anotendwa kutsigira mademoxixies mumuviri uye anogona kunge aine maringe-ekurwa mhedzisiro.
(2)Glucosinotates:Aya ndiwo sarufa-ane makomputa anowanikwa muBroccoli uye mamwe miriwo yekurova miriwo. Glucosinotelates inoputsika pasi mumakomputa akasiyana siyana eblue anoshanda, kusanganisira Sulforaphahane. Ivo zvakare vane antioxidant uye anti-inti-faclamitating zvivakwa uye zvinosanganiswa nezvinogona kuitika pamhepo hutano hutano.
(3)Vitamini C:Broccoli inobvisa poda ine huwandu hwakakosha hwe vhitamini c, hunokosha hwehutachiona hwenzvimbo yekudzivirira, kugadzirwa kwecolagen, uye kudzivirira kweAsioxidant.
(4)Fiber:Broccoli yakanaka sosi yekudya kwemvura, kusanganisira zvese zvinyoro-nyoro uye insolububles fiber. Fiber yakakosha kune hutano hwekugaya, mutemo wetsimbe yeropa, uye kusimudzira manzwiro ekuzara uye kugutsikana.
(5)Mavitamini uye zvicherwa:Broccoli inobvisa pooder ine akati wandei mavitamini uye zvicherwa, kusanganisira vitamini k, vitamini a, vitamini, potassium, uye menganese. Izvi zvinovaka muviri zvinotamba dzakasiyana dzakasiyana siyana mukutsigira hutano hwese uye hutano.
(6)Polyphenols:Broccoli uye yayo inobvisa poda ine akasiyana polyphenols, ayo ari mudyara mishonga inozivikanwa kune yavo diaxidant uye anti-inflamitating zvivakwa zvivakwa. Aya makomputa anogona kubatsira kune hutano hwehutano hunobatanidzwa nekuparadza broccoli.
Izvo zvakakosha kutarisa kuti kuumbwa kwezvinhu zvinoshanda zvirimo muBroccoli kubvisa poda kunogona kusiyana nenzira yekugadzirisa uye kunobva broccoli yakashandiswa.
Hutano Hwakanakira yeBroccoli Bvisa
Broccoli kubvisa yakawana kutarisisa kune iyo inogona kubatsira hutano nekuda kweiyo yakasarudzika musanganiswa wezvisungo zvinoshanda. Ichi chikamu chinobuda munzira dzakasiyana siyana umo zvinoparadza broccoli kubvisa zvakanaka kunogona kukanganisa hutano hwese uye hutano.
Yakaderedzwa njodzi yemamwe ma cancers:Tsvagurudzo inoratidza kuti broccoli kubvisa inogona kuita basa mukuderedza njodzi yemamwe marudzi emanyowa, kusanganisira prostate, mazamu, uye colon cancer. MaCommunyanzvi eBroccoli anobvisa, akadai saSliraphane neGlucosinotes, airatidza vimbiso mukurambidza kukura kwe cancer masero uye kusimudzira kuparadzwa kwavo. Iyi mishonga yakawanikwa kuve neAnti-Carcinogenic mhedzisiro nekufambisa nzira dzakasiyana-siyana dzemari uye kusimudzira detoxication yezvinhu zvinokuvadza.
Antioxidant uye Anti-Inclammature Mhedzisiro: Broccoli kubviswa kunozivikanwa kune yayo ine simba antioxidant uye anti-inflamitating zvivakwa. Oxidative kushushikana uye kuzvimba zvinorehwa nezvirwere zvisingaperi zvenguva dzose, kusanganisira chirwere chemwoyo, neurodemenerative disorders, uye mamiriro ezve metabolic. Iyo antioxidants muBroccoli kubvisa, sekusuwa uye vhitamini c, batsira kurira zvemahara zvinokuvadza mumuviri, zvichideredza kukanganisa oxidative. Pamusoro pezvo, iyo anti-inokanganisa zvivakwa zveBroccoli kubvisa inogona kubatsira kuderedza mazinga ekusingaperi, kutsigira huwandu hwehutano hwekudyidzana.
Cardiovascular Hutano Rutsigiro: Broccoli kubviswa kwakaratidzwa kuve nemhedzisiro yakati wandei pane hutano hwemwoyo. Chekutanga, zvirimo zvakakwirira zveFiber neAntioxidants zvinogona kubatsira kudzora kweropa nekusimudzira hutano hweropa basa uye kuderedza kuzvimba mumatare. Kechipiri, ma compounds muBroccoli kubvisa, kunyanya Glucosinotates, inogona kubatsira kuderedza LDL cholesterol mazinga, anozivikanwa se "yakaipa" cholesterol. Lower ldl cholesterol mazinga anogona kubatsira kudzivirira iyo yekuvakwa kwe arterial plaque uye kuderedza njodzi yezvirwere zvemwoyo, sekurwiswa kwemoyo uye kurohwa kwemoyo.
Brain Health Kusimudzirwa:Zvimwe zvikamu zvinowanikwa muBroccoli kuburitsa, senge Sulforapha, zvakadzidzwa nekuda kwezvikangamire zvavanogona kubatsira mukusimudzira hutano hwehuropi. Iyi inoshanda inoshanda yavimbisa mukudzivirira masero europi kubva kune oxidative kushushikana uye kuzvimba, izvo zvinowanzoitika mukushushikana nelzhedygener Pamusoro pezvo, maAntioxidants muBroccoli Extract inogona kuvandudza basa rekuziva uye kudzivirira zera-rakanangana nekuziva kudzikira.
Yakavandudzwa kusachengeteka: Broccoli kubviswa kwakapfuma muVitamins, zvicherwa, uye phytocemicals inotsigira isina hutano hurongwa hurongwa hwehutano. Iko kusanganiswa kweVitamini C, Antioxidants, uye polyephenols inowanikwa muBroccoli kubvisa kunogona kuwedzera kudzivirira kwemuviri kune hutachiona uye chirwere. Aya makomisheni anobatsira kusimbisa mhinduro yekudzivirira, kusimudzira kugadzirwa kwemishonga yekurapa, uye kutsigira chiitiko chemasero engozi, senge maseru emuchayeda eT-T-maseru.
Yakavandudzwa Kugaya Hutano: Iyo fiber zvirimo muBroccoli denderedzwa inoita basa rakakosha mukutsigira hutano hwekugaya. Dietary fiber inowedzera huwandu kune chitsiko uye inosimudzira yenguva dzose mabote mafambiro, kubatsira mukudzivirira kwekupinda. Pamusoro pezvo, fiber inoshanda seyakaringana, ichipa chikafu chekubatsira hutachiona hweguta. Iyo hutano hutachiona hwehutachiona hunosungirirwa kune dzakasiyana siyana dzehutano-hutano, kusanganisira kushanda kwemuviri uye hutano hwepfungwa.
Mukupedzisa, kupedza broccoli kubvisa kunogona kupa huwandu hwehutano hwakanaka hwehutano. Kubva pakuderedza njodzi yemamwe maclads uye kusimudzira hutano hwekutarisira hutano hwekutsigira hutano hwehuropi, achisimbisa kudzikiswa, uye nekuvandudza digestion, broccoli kubviswa kwakakosha kwekudya kwakakosha. Nekudaro, zvakakosha kuti uzive kuti mhedzisiro inogona kusiyana, uye inogara ichikurudzirwa kubvunza nehutano hwehutano usati waita chero shanduko dzakakosha kune yako yekudya kana yekuwedzera maitiro.
Ndeapi maindasitiri ekushandisa eBroccoli anotora poda?
Broccoli inobvisa poda inogona kushandiswa mumasango akasiyana siyana nekuda kwezvinhu zvayo zvinovaka uye hutano. Mamwe maindasitiri ekushandisa anosanganisira:
Chikafu uye chinwiwa: Broccoli inobvisa poda inogona kushandiswa sechinhu chinwiwa mune chikafu uye chinwiwa zvigadzirwa kuti uwedzere kukosha kwavo kwehutano. Inogona kuwedzerwa kune smoothies, juisi, sosi, uye salad kupfekwa kwekuwedzera mavitamini, zvicherwa, uye antioxidants.
Nutrachicicals:Iyo nutraceutical indasitiri inogona kushandisa broccoli inobvisa poda kugadzira chikafu chekudya uye chikafu chinoshanda. Inogona kuve inokandirwa seyakamira inowedzera kana kusanganiswa nedzimwe zvinhu zvinovaka muviri kuti ugadzire chimiro chakakosha.
Cosmetics uye skincare:Nekuda kweiyo antioxidant uye anti-faclamitating zvivakwa, broccoli inobvisa poda inogona kushandiswa mukuumbwa kweganda reganda uye cosmetic zvigadzirwa. Inogona kubatanidzwa mumakirimu, masaiti, lotions, uye masks kusimudzira ganda rine hutano uye ipa mabhenefiti ekurwisa antill.
Kudya kwemhuka: Iyo mhuka yekupa chikafu indasitiri inogona kubatanidza broccoli inobvisa poda muzvikafu zvemhuka kuti uwedzere zvikafu zvavo zvehutano. Inogona kushandiswa kune zvipfuyo, huku, uye kunyange chikafu chemhuka chekuvandudza hutano hwese uye hutano.
Pharmaceutical:Broccoli inobvisa hutano hwehupfumi hwehupfumi, dzakadai sekutsigira kwemuviri, zvivakwa zvekudzivirira, uye detoxization, uye detoxization, ita kuti zviite kuti zviite kuti zviite kuti zvive zvemishonga. Inogona kushandiswa sechinhu chinoshandiswa mukuumbwa kwemishonga, zvinowedzera, kana zvinyorwa zveNatraceuceutical.
Tsvagiridzo uye Kubudirira: Broccoli inobvisa poda inogona kushandiswa mukutsvaga uye kusimudzira zvidzidzo kuti uongorore zvarinotarisirwa hutano. Masayendisiti uye vatsvagiri vanogona kuishandisa kuitisa zvidzidzo zvine chekuita nekuvaka, pharmacology, antioxidant zvivakwa, uye mamiriro ezvinhu akasiyana siyana.
Zvakawanda, maindasitiri ekushandisa eBroccoli anobvisa poda akasiyana uye nekupindira pane chikafu, chinwiwa, hutano, chikafu, chikafu chemhuka, mishonga yemishonga, uye zvikamu zvekutsvagisa.
Kusanganisira broccoli bvisa mumararamiro ako
Kubatanidza broccoli kubvira mumararamiro ako inzira huru yekukohwa hutano hwehutano hweiyi simba superfodhi. Heano mamwe matipi anoshanda ekubatanidza broccoli anobvisa muitiro wako wezuva nezuva:
Sarudza yakakwira-mhando broccoli inobvisa mari yekuwedzera:Tsvaga mabhureki ane mukurumbira anopa broccoli anobvisa fomu yekuwedzera. Ita shuwa kuverenga zvinyorwa uye kutarisa kwekusangana kwemakomisheni anoshanda, akadai saSlforapha, kuona kuti iwe uri kuwana zvakanyanya kubva mukuwedzera kwako.
Tevedza zvakakurudzirwa madhiri madhiri:Izvo zvakakosha kutevedzera iyo yakakurudzirwa madhiri madhiri anopihwa neiyo yekuwedzera mugadziri kana kubvunza nehutano hwehutano. Kuwedzeredza kunogona kutungamira kumhedzisiro yakaipa, saka zvakakosha kuti uenderere kune yakakurudzirwa yekubatira saizi.
Wedzera broccoli bvisa kune yako smoothies:Batanidza teaspoon kana maviri e broccoli inobvisa poda mune yako yaunofarira smoothie yekufemerwa. Iyi ndiyo nzira iri nyore uye iri nyore yekubatanidza iyo inobvisa muitiro wako wezuva nezuva uchisunungura chero angangoita.
Sanganisa iyo mu soups kana sosi:Wedzera kusasa kweBroccoli kubvisa poda kune soups, stews, kana sosi yekuwedzera kuwedzera kwezvinhu zvinovaka muviri. Inogona kusanganiswa mukati pairi yekubika kana kuti isati yashanda.
Burisa broccoli bvisa mu salad zvipfeko:Gadzira iyo inobatsira salad yekupfeka nekuvhenganisa broccoli kubvisa hupfu nemafuta omuorivhi, mandimu, uye yako sarudzo yemiriwo nezvinonhuwira. Izvi hazvingandosimudziri iyo yekuravira asi zvakare inowedzera imwe yekuwedzera mari yekuwedzera kune yako salads.
Steam kana STRI-FRY Fresh Broccoli:Nepo broccoli denderedzwa inopa zvakarongeka zvakanaka, kusanganisa nyowani broccoli mune yako chikafu ichiri sarudzo huru. Steam kana STRI-Fry Broccoli Florets kuti uchengetedze zvinovaka muviri uye uvakanda nemapuroteni ako aunofarira uye zviyo.
Kwayedza neBroccoli Kubvisa Recipes:Tarisa mapuranga anonyatsobatanidza broccoli anobvisa kana kuenderana neyaripo yekubika kuti ibatanidze. Kubva passa ndiro kuti ivhure-fora uye kunyange zvinhu zvakabikwa, pane dzakawanda dzekusika nzira dzekushandisa broccoli kubvisa mukubika kwako.
Iva anowirirana:Kuti uwane zvizere zvakanakira broccoli kubvisa, zvakakosha kuve unowirirana. Superisai mune yako tsika yezuva nezuva uye tarisa chero shanduko muhutano hwako hwese uye kugara zvakanaka nekufamba kwenguva.
Rangarira, nepo broccoli inobvisa inopa zvakanaka hutano, hachisi chinhu chinotsiva chekudya zvine mwero. Zvinogara zvichikurudzirwa kuchengetedza chikafu chakasiyana uye chinobatsira uye kubvunza zvine hutano nyanzvi usati waita chero shanduko dzakakosha kune yako yekudya kana yekuwedzera maitiro.
Ndeipi mhedzisiro yeBroccoli inobvisa poda?
Nepo broccoli denderedzwa poda inowanzoonekwa yakachengeteka pakushandisa, zvakakosha kuti uzive kuti muviri wemunhu wese unotsauka zvakasiyana, uye vamwe vanhu vanogona kuve vanonzwira tsitsi vamwe makomendi. Heano mashoma mashoma mhedzisiro inogona kuitika:
Nyaya Dziya:Vamwe vanhu vanogona kusangana negastrointestinal kusagadzikana, sekutengesa, gasi, kana shanduko mumatombo ekufamba kana uchipedza broccoli kubvisa poda. Izvi zvinogona kukonzerwa neyakawandisa fiber zvemukati.
Allergic maitiro:Kunyangwe zvisingawanzo, vamwe vanhu vanogona kuve vanonyanya kuve ne broccoli kana zvikamu zvacho. Kana iwe uine inozivikanwa allygy yekurovererwa miriwo miriwo senge broccoli, ine zano rekudzivirira broccoli kubvisa poda.
Kupindira nemishonga:Broccoli inobvisa poda ine makomputa ayo anogona kupindirana nemimwe mishonga. Semuenzaniso, inogona kukanganisa kushanda kweimwe dzinotapira kweropa kana mishonga inoshandiswa kune idzo dzidziso. Kana iwe uri kutora chero mishonga, zvakakosha kubvunza wako wehutano mupi wehutano usati wawedzera broccoli kubvisa poda kune yako maitiro.
Thisroid Basa:Broccoli chinhu che goetrogenic chikafu, zvinoreva kuti ine zvinhu zvinogona kukanganisa basa renyaya mune vamwe vanhu. Nepo kusunganidzwa kwezvinhu izvi muBroccoli kuendesa poda kuri kuderera, vanhu vane nyaya dzewako vangada kungwarira uye kuongorora mhinduro yavo.
Pre-iripo Kitsvo Mamiriro ezvinhu:Broccoli inzvimbo ye oxalate, iyo inogona kubatsira pakuumbwa kwetwai yeitsvo muvanhu vanokwanisa. Kana iwe uine nhoroondo yeitsvo yematombo kana imwe itsvo-inoenderana neyetsinye
Zvinogara zvichikurudzirwa kutanga neyakaderera dosage uye tarisa mhinduro yemuviri wako kana uchiedza chero chitsva chitsva. Kana iwe ukanyatsoita chero mhedzisiro yakaipa kana kunetseka, zvakanakira kurega kushandisa uye kubvunza nehutano hwehutano.
Mhedziso:
Kuwedzera kukurumbira kweBroccoli kubviswa iTestamente kuTestamende yehutano hwehutano hwakanaka. Kubva pakuderedza njodzi dzekanza kuti dzitsigire hutano hwemwoyo uye nekuvandudza hutano hwese, zvakanakira kugona kuita broccoli kubvisa mumvura yedu hazvigure. Nekudaro, zvakakosha kuti unzwisise kuti broccoli denderedzwa inobudirira zvakanyanya pakaziviswa nekudya kwakaringana uye kwakasiyana siyana kunosanganisira zvimwe zvibereko nemiriwo. Gamuchira simba reBroccoli bvisa senzira yakakodzera uye inoshanda yekuvhura mukana mukuru weiyi superfood iyi, uye kutanga rwendo rwekutarisira hutano uye hutano.
Kutumira Nguva: Nov-07-2023
