11 Abubuwan Al’ajabi na Lafiya na Broccoli

Broccoli (Brassica oleracea var. italica) wani kayan lambu ne mai cike da abinci mai gina jiki daga dangin kabeji, wanda aka sani da babban koren (ko wani lokacin shunayya) mai furanni, kara, da kananan ganye. Yana da daraja a cikin manyan abinci a kan abinci maki ANDI (Aggregate Nutrient Density Index), wanda ke auna bitamin, ma'adanai, da phytonutrients dangane da adadin kuzari.

Kofi ɗaya (kimanin 91 g) na yankakken ɗanyen broccoli yana ba da:

• 31 kcal
• 0 g mai
• 6 g carbohydrates (2 g sugar, 2 g fiber)
• 3 g protein

Yana ba da sama da 100% na ƙimar yau da kullun don bitamin C kuma bitamin K, da adadi mai kyau bitamin A, folate, potassium, bitamin B6, da sauransu. Broccoli yana da ƙananan adadin kuzari duk da haka cike da fiber, phytochemicals (glucobrassicin, carotenoids kamar zeaxanthin da beta-carotene, kaempferol), da kuma antioxidants masu karfi (lutein, sulforaphane).

Yin amfani da ƙarin abinci na shuka kamar broccoli yana da alaƙa akai-akai da ƙananan haɗarin kiba, ciwon sukari, cututtukan zuciya, da mace-mace gabaɗaya, yayin da ke tallafawa fata lafiya, gashi, matakan kuzari, da sarrafa nauyi.

Karanta Hakanan: 11 Girke-girke da za su sa ku son Broccoli

Fa'idodin Lafiya 11 masu ban mamaki na Broccoli

1. Rigakafin ciwon daji
Broccoli da sauran kayan lambu na cruciferous suna da alaƙa mai ƙarfi tare da rage haɗarin cutar kansa, musamman huhu, hanji, nono, da kansar mahaifa. Sulforaphanesulfur fili yana ba da ɗanɗano mai ɗaci - yana hana histone deacetylase (HDAC) enzymes da ke cikin ci gaban ciwon daji. Yana nuna alƙawari a cikin jinkirin melanoma, esophageal, prostate, da ciwon daji na pancreatic. Folate a cikin broccoli yana tallafawa samar da DNA/RNA kuma yana taimakawa hana maye gurbi da ke da alaƙa da nono, hanji, ciki, pancreatic, da kansar mahaifa.

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2. Rage Cholesterol
Broccoli's soluble fiber yana ɗaure bile acid a cikin tsarin narkewa, yana taimakawa cire LDL ("mara kyau") cholesterol daga jiki. Bincike daga Cibiyar Nazarin Abinci ya gano takamaiman nau'in broccoli ya rage LDL-cholesterol da kusan 6%.

3. Yana Rage Maganin Allergic Da Kumburi
Kaempferol a cikin broccoli yana rage abubuwan da ke da alaƙa da rashin lafiyan. Ya ƙunshi omega-3 fatty acids sulforaphane samar da tasiri mai ƙarfi mai ƙarfi, toshe enzymes waɗanda ke haifar da lalata haɗin gwiwa - yana ba da taimako ga cututtukan fata da yanayin kumburi.

4. Kariyar Antioxidant mai ƙarfi
Broccoli yana da wadata a ciki bitamin C (fiye da buƙatun yini a kowace kofi), flavonoids (wanda ke sake sarrafa bitamin C), carotenoids (lutein, zeaxanthin, beta-carotene), da sauran antioxidants. Wadannan suna kawar da radicals masu kyauta, suna ƙarfafa rigakafi, da kuma kariya daga lalacewar sel wanda zai iya haifar da cututtuka na yau da kullum.

5. Yana Taimakawa Lafiyar Kashi
Babban ciki bitamin K (sama da 100% DV a kowace kofi) da calcium, Broccoli yana inganta shayar da calcium, yana rage asarar calcium na fitsari, kuma yana taimakawa wajen hana osteoporosis. Hakanan yana samar da magnesium, zinc, da phosphorus-mai kyau ga yara, tsofaffi, da iyaye mata masu shayarwa.

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6. Yana Kara Lafiyar Zuciya
Sulforaphane yana rage kumburi wanda ke lalata rufin jijiya (musamman daga al'amurran da suka shafi ciwon sukari na yau da kullun). Fiber, lafiyayyen acid fatty, da bitamin suna taimakawa wajen daidaita hawan jini, rage mummunan cholesterol, da kare aikin zuciya.

7. Yana Taimakawa Gudanar da Nauyi da Narkewa
Babban abun ciki na fiber yana hana maƙarƙashiya, yana tallafawa narkewa mai kyau, yana daidaita sukarin jini, yana hana yawan cin abinci. Broccoli yana da ƙananan kalori, mai fiber mai yawa, kuma ya ƙunshi furotin na shuka - yana sa ya zama mai kyau ga asarar nauyi da cin ganyayyaki.

8. Yana goyan bayan Detoxification
Fiber yana taimakawa wajen kawar da guba ta hanyar narkewar abinci. Broccoli ta phytonutrients da kuma isothiocyanates (ciki har da sulforaphane) yana haɓaka tsarin detox na jiki a matakin kwayoyin halitta.

9. Yana Kara Lafiyar Fata
Vitamin C, jan karfe, zinc, bitamin K, amino acid, da folates suna kula da garkuwar fata, suna kariya daga cututtuka, da kuma inganta haske na halitta. Antioxidants suna yaki da radicals masu haifar da kuraje, launi, da tsufa.

10. Amfanin Lafiyar Ido
Beta-carotene, bitamin A, bitamin C, bitamin E, phosphorus, da B-rikitattun bitamin suna kare kariya daga macular degeneration, cataracts, da lalacewa daga hasken shuɗi / fuska, suna tallafawa lafiyar hangen nesa na dogon lokaci.

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11. Maganganun Tsufa
Babban bitamin C da sauran antioxidants suna fama da radicals masu alhakin tsufa. Yin amfani da shi na yau da kullum yana taimakawa wajen rage layi mai kyau, wrinkles, kuraje, pigmentation, da kuma tsufa na fata gaba ɗaya.

Karanta Hakanan: Cikakken Jagora kan Yadda ake Shuka Broccoli

Yadda ake hada Broccoli da yawa a cikin Abincinku

Sau da yawa ba a son broccoli lokacin da fibrous, woody, ko sulfurous-yawanci saboda rashin ajiya mai kyau ko overcooking. Don mafi kyawun dandano da laushi:

• Ajiye broccoli da ba a wanke ba a cikin jakunkuna maras kyau ko ruɗaɗɗen filastik a cikin ɗigon firij.
• A wanke daman kafin amfani da shi don hana ƙura da gurɓatawa.
• Ka guji barin shi a cikin zafin jiki (dandano yana raguwa da sauri).

Hanyoyi masu sauri don jin daɗin broccoli:

• Sauté yankakken broccoli tare da man zaitun, barkono baƙi, da tafarnuwa minced.
• Ƙara ɗanyen yankakken broccoli zuwa nannade ko salads.
• Top flatbread ko pizza tare da yankakken broccoli kafin yin burodi.
• Haɗa cikin pesto, taliya miya, miya (tare da albasa da tafarnuwa), ko casseroles.

Matsalolin Lafiya masu yuwuwar Amfani da Broccoli

Broccoli yana da lafiya ga yawancin mutane a matsayin wani ɓangare na abinci iri-iri. Mabuɗin bayanin kula:

• Idan shan masu sinadari na jini (misali, warfarin/Coumadin), guje wa manyan canje-canje a cikin kwatsam bitamin K sha, kamar yadda yake shafar zubar jini. Tuntuɓi likitan ku.
• Mayar da hankali ga nau'ikan abinci iri-iri don mafi kyawun sakamakon lafiya maimakon dogaro da abinci ɗaya.

Shaidar Kimiyya da Nazarin Harka akan Fa'idodin Lafiyar Broccoli

1. Rigakafin ciwon daji: Babban cin abinci na cruciferous yana rage haɗarin ciwon huhu / hanji; sulforaphane yana hana enzymes HDAC kuma yana nuna alƙawarin akan cututtukan daji da yawa (melanoma, prostate, pancreatic) a cikin lab / nazarin dabbobi.

2. Cholesterol & Lafiyar Zuciya: Fiber mai narkewa yana ɗaure bile acid, yana rage LDL da ~ 6% a cikin takamaiman nau'ikan; sulforaphane yana kare tasoshin jini kuma yana rage lalacewar da ke da alaka da kumburi.

3. Maganganun Kumburi & Allergy Relief: Kaempferol yana rage amsawar rashin lafiyar jiki; omega-3s da sulforaphane toshe haɗin gwiwa-lalacewa enzymes, goyon bayan kula da arthritis.

4. Lafiyar Kashi & Fata: Vitamin K (92+ μg / kofin) yana haɓaka amfani da calcium kuma yana rage haɗarin karaya; bitamin C (81 mg / kofin) yana tallafawa collagen kuma yana yaki da lalacewar fata mai oxidative.

5. Detox & Digestive Support: Fiber yana inganta aikin yau da kullum da kuma kawar da guba; isothiocyanates suna haɓaka hanyoyin detox matakin ƙwayoyin cuta.

Takaitacciyar Broccoli: Fa'idodin Lafiya 11 masu ban mamaki

Tambayoyin da ake yawan yi

1. Me yasa ake ɗaukar broccoli a matsayin abinci mai yawa?

Yana da ƙarancin abinci mai gina jiki tare da manyan bitamin C / K / A, folate, fiber, sulforaphane, da antioxidants don ƙananan adadin kuzari.

2. Ta yaya broccoli ke taimakawa hana ciwon daji?

Sulforaphane yana hana enzymes cell ciwon daji; folate yana hana maye gurbin DNA; yana da alaƙa da ƙananan haɗarin huhu, hanji, nono, da sauran cututtukan daji.

3. Shin broccoli yana rage cholesterol?

Ee — fiber mai narkewa yana ɗaure bile acid kuma yana cire LDL; takamaiman nau'ikan sun rage LDL da ~ 6% a cikin binciken.

4. Shin broccoli zai iya inganta fata da yaki da tsufa?

Babban bitamin C yana tallafawa collagen, yaƙar free radicals, rage wrinkles / pigmentation; sauran antioxidants suna kare kariya daga lalacewa.

5. Shin broccoli yana da kyau ga kashi?

Ee-sama da 100% DV na bitamin K da calcium, magnesium, zinc, da phosphorus suna tallafawa yawan kashi kuma suna hana osteoporosis.

6. Ta yaya broccoli ke tallafawa lafiyar zuciya?

Fiber yana rage cholesterol / hawan jini; sulforaphane yana rage kumburin jirgin ruwa da lalacewa daga al'amuran sukari na jini.

7. Shin broccoli yana taimakawa asarar nauyi?

Babban fiber yana inganta cikawa, yana daidaita sukarin jini, yana hana cin abinci mai yawa, kuma yana tallafawa narkewa-duk yana da kyau don sarrafa nauyi.

8. Menene hanya mafi kyau don dafa broccoli?

Turi, microwave (ƙantaccen lokaci), ko soya-soya don adana mahadi masu yaƙar kansa; Danyen abinci ne-max amma yana iya haifar da iskar gas.

9. Akwai haɗari ga cin broccoli?

Gabaɗaya lafiya; kula da m bitamin K idan a kan jini thinners; manyan canje-canje na kwatsam na iya shafar clotting.

10. Nawa broccoli zan ci?

80 g (kimanin mashi 2 ko yankakken kofi 1) ana ƙidaya azaman hidima ɗaya zuwa ga burin ku na yini biyar.

Kuna da tambayoyi, shawarwari, ko gudummawa? Idan haka ne, da fatan za a ji daɗin amfani da akwatin sharhi da ke ƙasa don raba ra'ayoyin ku. Muna kuma ƙarfafa ku ku raba wannan bayanin tare da wasu waɗanda za su iya amfana da shi. Tun da ba za mu iya isa ga kowa a lokaci ɗaya ba, muna godiya da taimakon da kuka taimaka wajen yada kalmar. Na gode sosai don goyon bayan ku da kuma rabawa!

Rashin yarda: Wannan labarin don dalilai ne na ilimi da bayanai kawai. Amfanin kiwon lafiya da aka kwatanta sun dogara ne akan binciken kimiyya da ilimin gargajiya. Ba su zama madadin ƙwararrun shawarwarin likita, ganewar asali, ko magani ba. Koyaushe tuntuɓi ƙwararrun kiwon lafiya kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.

Karanta Hakanan: Manyan fa'idodi guda 20 da aka tabbatar na Shuka Ginger