Okuqukethwe
Umlando we-broccoli
I-Broccoli isuka e-Italy. Itholwe ngokuxutshwa kwezinye izitshalo zeklabishi ngekhulu lesi-XNUMX-XNUMX BC. Emakhulwini amaningi eminyaka lolu hlobo lweklabishi lwalungaziwa ngaphandle kwase-Italy. I-Broccoli yalethwa eFrance ngekhulu lesi-XNUMX kuphela ngenxa kaCatherine de Medici, naseNgilandi ngisho nangemva kwalokho - ngekhulu lesi-XNUMX. Lapha yayibizwa ngokuthi i-asparagus yase-Italy. I-Broccoli yafika e-United States kuphela ekuqaleni kwekhulu lesi-XNUMX ngenxa yabokufika base-Italy.
Izinzuzo ze-broccoli
I-Broccoli iyimifino enomsoco. Izakhiwo ezizuzisayo ze-broccoli zihlanganisa umphumela omuhle ekugayeni ukudla, inhliziyo nemithambo yegazi, amasosha omzimba, kanye nemiphumela elwa nokuvuvukala kanye ne-anti-carcinogenic. Ngaphezu kwalokho, i-broccoli inesodium ephansi nama-calories futhi ayinawo nhlobo amafutha.
"I-Broccoli iqukethe inani elikhulu le-fiber, i-vitamin C, i-potassium, i-vitamin B6, ne-vitamin A," kusho u-Victoria Jarzabkowski, isazi sokudla okunomsoco e-Texas Fitness Institute e-University of Texas e-Austin. “Futhi namaprotheni anele.”
I-Broccoli ingumthombo ocebile wezingulube zezitshalo nama-antioxidants. Imibala yezitshalo yizinto ezinikeza izitshalo umbala, iphunga nokunambitha. Ngokusho kwe-American Institute for Cancer Research, izibala zezitshalo zinezinto eziningi ezizuzisayo. Izingulube ezitholakala ku-broccoli zihlanganisa i-glucobrassicin, i-carotenoids, ne-flavonoids.
UDkt. Jarzabkowski uthi: “Ama-antioxidant asiza ekunciphiseni ama-radicals mahhala angalimaza amangqamuzana omzimba. Ama-radicals wamahhala angama-molecule angazinzile akhiwe ngenxa ye-metabolism. NgokweNational Cancer Institute, lezi zinhlanganisela zandisa ingozi yokuba nomdlavuza.
"I-Broccoli iwumthombo we-lutein, eyingxenye ye-antioxidants, kanye ne-sulforaphane, i-antioxidant enamandla," kusho uDkt Jarzabkowski. I-Broccoli futhi iqukethe imisoco eyengeziwe, kuhlanganise ne-magnesium, i-phosphorus, nenani elincane le-zinc nensimbi.
Umthelela kushukela kanye ne-autism
Kubantu abakhuluphele kanye nesifo sikashukela sohlobo 2, ukukhishwa kwe-broccoli yilokho nje okushiwo udokotela. Esihlokweni esishicilelwe kumagazini i-Science Translational Medicine ngoJuni 14, 2017, ososayensi bakhuluma ngekhono le-substance sulforaphane, etholakala ku-broccoli (kanye neminye imifino ye-cruciferous, iklabishi kanye namahlumela aseBrussels), ukunciphisa umsebenzi wezakhi zofuzo ezingu-50. obhekene nokubonakaliswa kwezimpawu zesifo sikashukela sohlobo 2. . Ucwaningo lubandakanya iziguli ezingama-97 ezinesifo sikashukela sohlobo 2 elashwe nge-broccoli ekhishwe amasonto ayi-12. Kwakungekho mphumela ezigulini ezingezona ezikhuluphele, kuyilapho ababambiqhaza abakhuluphele bathola ukwehla ngo-10% ku-glucose yokuzila uma kuqhathaniswa nezilawuli. Kodwa-ke, umthamo we-antioxidant owatholwa abahlanganyeli usuwonke wawuphindwe izikhathi eziyi-100 inani elitholakala ngokwemvelo ku-broccoli.
Into efanayo ikhonjisiwe ukusiza ukukhulula izimpawu ezihlobene ne-autism. Ku-October 13, 2014 Proceedings of the National Academy of Sciences, abacwaningi babike ukuthi iziguli ezine-autism ezithole i-extract equkethe i-sulforaphane zithole intuthuko ekukhulumisaneni ngamazwi nasekuxhumaneni komphakathi.
Ukuvimbela I-Cancer
Impahla ye-Broccoli eyaziwa kakhulu futhi enenzuzo yikhono layo lokuvikela umdlavuza. I-Broccoli iyimifino e-cruciferous. Kuyaziwa ukuthi yonke imifino yalo mndeni iyakwazi ukuvikela ekukhuleni komdlavuza wesisu namathumbu, ”kusho uDkt Jarzabkowski.
I-American Cancer Society igcizelela ukubaluleka kwe-broccoli equkethe ama-antioxidants anamandla - i-sulforaphane ne-indole-3-carbinol. Lezi zinto zinezakhiwo zokuqeda ubuthi futhi ziyakwazi ukunciphisa ubunzima bengcindezi ye-oxidative. Angase futhi athinte amazinga e-estrogen, abuye anciphise ingozi yomdlavuza webele.
Yehlisa i-cholesterol
NgokukaDkt. Jarzabkowski, i-broccoli isiza ukwehlisa izinga le-cholesterol egazini. I-fiber equkethwe kwiklabishi ibopha ku-cholesterol egazini, futhi lokhu kunomthelela ekususweni kwayo ngokushesha emzimbeni.
Ukuxoshwa
Imibala yezitshalo i-glucoraphanin, i-gluconaturcin ne-glucobrassin ihileleke kuzo zonke izigaba zenqubo yokukhipha ubuthi emzimbeni, kusukela ekunciphiseni ubuthi kuya ekuqedweni kwabo. Ucwaningo olwanyatheliswa kumagazini i-Proceedings of the National Academy of Sciences yase-United States of America lwathola amahlumela e-broccoli ezuzisa kakhulu kulokhu.
Ithonya ohlelweni lwenhliziyo nemithambo yegazi
Ngaphezu kokunciphisa amazinga e-cholesterol, i-broccoli iphinde iqinise izindonga zemithambo yegazi. I-Sulforaphane, equkethwe ku-broccoli, inomphumela wokulwa nokuvuvukala futhi isiza ukuvikela ukwakheka kwama-atherosclerotic plaque, ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 2. Ngokusho kwe-Harvard University of Public Health, i-B complex ilawula amazinga e-homocysteine . I-Homocysteine i-amino acid enqwabelana emzimbeni lapho idla inyama ebomvu futhi yandisa ingozi yesifo senhliziyo.
Imiphumela embonweni
"Cishe siyazi ukuthi izaqathe zilungele ukubona ngenxa yokuqukethwe kwazo i-lutein," kusho uDkt. Jarzabkowski, "i-Lutein iyi-antioxidant futhi inomthelela omuhle empilweni yamehlo. Omunye wemithombo engcono kakhulu ye-lutein i-broccoli.”
Enye i-antioxidant etholakala ku-broccoli, i-zeaxanthin, inezici ezifana ne-lutein. Kokubili i-lutein ne-zeaxanthin zivikela ekukhuleni kokuwohloka kwe-macular, isifo esingelapheki esithinta ukubona okuphakathi nendawo, kanye nolwelwesi lwamehlo, ukufiphala kwelensi.
Umthelela ekugayeni ukudla
UDkt. Jarzabkowski ugqamisa izici zokugaya ze-broccoli ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber. Ngama-calories angu-10, i-broccoli iqukethe i-1 g ye-fiber. I-fiber nayo inomthelela ekugcinweni kwe-microflora evamile yamathumbu.
I-Broccoli ivikela i-gastric mucosa ekuthuthukiseni izilonda nokuvuvukala. I-sulforaphane equkethwe kulo mkhiqizo ivimbela ukukhula kwe-Helicobacter pylori, ibhaktheriya elingena ku-mucosa yesisu. Ucwaningo lwango-2009 lukaJohns Hopkins kumagundane lubonise imiphumela ethokozisayo. Amagundane adle i-broccoli nsuku zonke izinyanga ezimbili athole ukwehla ngo-40% kumazinga e-H. pylori.
Izici zokulwa nokuvuvukala
I-Broccoli inezindawo zokulwa nokuvuvukala futhi ivikela amalunga eziguli ze-osteoarthritis. Ucwaningo lwango-2013 oluvela eNyuvesi yase-East Anglia lubonise ukuthi i-sulforaphane, etholakala ku-broccoli, ivikela amalunga eziguli ezinesifo samathambo emonakalweni ngokuvimbela ama-molecule asebenza ukuvuvukala.
Ama-antioxidants nama-omega-3 fatty acids atholakala ku-broccoli nawo alawula ukuvuvukala. Ngaphezu kwalokho, ababhali bocwaningo olwanyatheliswa ngo-2010 kumagazini i-Inflammation Researcher baphakamisa ukuthi i-flavonoid kaempferol inciphisa umthelela wezinto ezingezwani nomzimba, ikakhulukazi emgudwini wesisu, okunciphisa ingozi yokuthuthukisa ukuvuvukala okungapheli.
Nciphisa i-broccoli
I-Brokholi iphephile ukuthi ingadliwa, futhi imiphumela engemihle engaba khona uma uyidla mincane kakhulu. Okuvame kakhulu kwalokhu ukwakheka kwegesi nokucasuka kwamathumbu amakhulu, okubangelwa inani elikhulu le-fiber. UDkt. Jarzabkowski uyaphawula: “Imiphumela enjalo engemihle ivamile kuyo yonke imifino ye-cruciferous, nokho, izinzuzo zezempilo ziludlula kude lolu hlobo lokungakhululeki.”
Ngokusho kwe-Wexner Medical Center eNyuvesi yase-Ohio, abantu abasebenzisa imishanguzo elwa namahlule kufanele badle i-broccoli ngokuqapha. I-Vitamin K equkethwe kulo mkhiqizo ingase ihlanganyele nemithi futhi inciphise ukusebenza kwayo. Iziguli ezine-hypothyroidism kufanele futhi zinciphise ukusetshenziswa kwazo kwe-broccoli.
Ukusetshenziswa kwe-broccoli kwezokwelapha
I-Broccoli iphezulu ngama-antioxidants, ama-anti-inflammatory compounds, namavithamini angase abe nemiphumela elwa nomdlavuza, eqeda ukuvuvukala, kanye nemiphumela yokunciphisa ingozi yezifo zenhliziyo. Ngenxa yokuqukethwe kwe-fiber, i-broccoli ingasetshenziswa ukuthuthukisa ukugaya.
Ukusetshenziswa kwe-broccoli ekuphekeni
Indlela oyidla ngayo i-broccoli ingaba nomthelela ekutheni ungakanani kanye nemisoco oyitholayo. Ukuze ulondoloze izakhiwo zokulwa ne-carcinogenic ze-broccoli, ungapheki isikhathi eside.
Ucwaningo olwenziwa ngo-2007 yiNyuvesi yaseWarwick lwabonisa ukuthi i-broccoli ebilisiwe ilahlekelwa yizinto zayo ezizuzisayo, okuhlanganisa izakhiwo ze-anticarcinogenic. Ososayensi bafunde umphumela ekulondolozweni kwezakhiwo eziwusizo zomkhiqizo wezindlela ezahlukene zokulungiselela imifino ye-cruciferous - ukubilisa, ukubilisa, ukupheka kuhhavini ye-microwave nokuthosa.
Ukubilisa kwaholela ekulahlekeni okukhulu kwama-anticarcinogens. Ukushisa imizuzu engu-20, i-microwaving imizuzu emi-3, nokuthosa imizuzu emi-5 kulahlekelwe inani elikhulu lemisoco evimbela umdlavuza. I-broccoli eluhlaza igcina imisoco eminingi, nokho iyona engase icasule amathumbu futhi ibangele negesi.
Indlela yokukhetha nokugcina i-broccoli
Ama-buds we-broccoli fresh kufanele abe bluish ophaphathekile, uma esevele ephenduka aphuzi noma evulekile, avuthwe ngokweqile. I-diameter yekhanda elihle kakhulu liyi-17-20 cm, iziqu ze-broccoli ezinkulu zivame ukuba ne-lignified futhi azifanele ukudla. Ukuma kwekhanda okuhle kakhulu kuyindilinga, kuhlangene. Ama-inflorescence kufanele alingane kahle, ngaphandle kwezikhala. Ama-inflorescence kufanele abe masha, angafiphali.
Ukugcina i-broccoli, izimo ezi-3 kufanele zihlangatshezwe:
- Izinga lokushisa 0 – 3° С
- Umswakama ophezulu
- Umoya omncane