Faka i-broccoli kumenyu yakho, le mifino ivikela ezinhlotsheni eziningi zomdlavuza. Incazelo
I-Broccoli "inkosi" yomndeni we-cruciferous. Le mifino ibukeka njengesihlahla esincane.
Izinhlobo ezihlukene ze-broccoli ziyahlukahluka ngokunambitheka nokuthungwa, futhi zithambile, zinezintambo, futhi ziyashwaqa. Ngisho nombala uyahluka kusuka koluhlaza kuya konsomi. Le mifino iqukethe izakhi eziningi, ama-phytonutrients nama-antioxidants. Ibuye ibhekwe kakhulu ngenxa yezakhiwo zayo ezinamandla zokulwa namagciwane, isilonda kanye ne-anti-cancer.
Inani lokudla okunempilo
I-Broccoli iyisilwi esiyingqayizivele sezifo. Le mifino iqukethe ama-antioxidants amaningi anamandla ahlukene njenge-quercetin, i-glutathione, i-beta-carotene, i-indoles, i-vitamin C, i-lutein, ne-sulforaphane. Lolu chungechunge lwama-antioxidant lwenza i-broccoli ibe ukudla okuhle kakhulu kulabo abalwa nomdlavuza, ikakhulukazi umdlavuza webele, womlomo wesibeletho, wendlala yesinye, wekholoni kanye nowamaphaphu.
Le mifino inhle ngama-calories futhi iphezulu ngamavithamini A, C, K, B6 no-E, kanye ne-calcium, i-folic acid, i-phosphorus, i-potassium ne-magnesium. Inzuzo yezempilo
Ama-phytonutrients nama-antioxidants atholakala ku-broccoli athuthukisa izindlela zethu zokuzivikela futhi akhuthaze ukukhiqizwa kwamasosha omzimba ukulwa nomdlavuza.
Impilo yamathambo. Inkomishi yejusi ye-broccoli ngosuku izosinika i-calcium esiyidingayo ukuze sakhe amathambo aqinile. Lokhu kungcono kakhulu kunokuphuza ubisi lwenkomo, oluqukethe amafutha agcwele futhi engenazo izinzuzo zezempilo ze-broccoli.
Ukuvimbela ukukhubazeka kokuzalwa. Ama-Antioxidant compounds avikela isidoda futhi avimbele ukulimala kofuzo kanye nokukhubazeka okungenzeka kokuzalwa enzalweni.
Umdlavuza webele. I-Broccoli iqukethe ama-anti-estrogen compounds aziwa ngokuthi ama-glucosinolates, awusizo kakhulu ekuqedeni i-estrogen eyeqile ehlotshaniswa nomdlavuza webele.
Uhlelo lokugaya ukudla. Njengayo yonke imifino ye-cruciferous, i-broccoli ikhuthaza impilo ye-colon ngokuvikela ekuqunjelweni kanye nomdlavuza wekoloni.
Izifo zamehlo. Izinga eliphezulu lama-antioxidant ku-broccoli likhuthaza impilo enhle futhi liyisivikelo esihle kakhulu ezifweni zamehlo. I-Lutein, equkethwe ku-broccoli, iyadingeka ikakhulukazi ekuwohlokeni kwe-macular okuhlobene neminyaka.
Amasosha omzimba. Ingxenye yengilazi yejusi ye-broccoli ngosuku izokunikeza uvithamini C ongaphezu kokwanele, osiza ukuqinisa amasosha akho omzimba futhi ulwe nezifo eziningi.
Umdlavuza wendlala yesinye. I-Indole-3-carbinol etholakala ku-broccoli iyinhlanganisela ephawulekayo yokulwa nomdlavuza elwa nomdlavuza webele nowe-prostate.
Isikhumba. Ukugcwala okuphezulu kwe-sulforaphane ku-broccoli kusiza ukuhlanza isibindi nesikhumba, futhi kuvikela isikhumba emiphumeleni yokuchayeka kakhulu elangeni.
Ukuphazamiseka kwesisu. Okuqukethwe okuphezulu kwe-sulforaphane ku-broccoli kungasiza umzimba ukuthi ukhiphe amagciwane abangela izilonda eziningi ze-peptic. Le nto isiza futhi kwezinye izifo zesisu njenge-gastritis kanye ne-esophagitis.
Izimila. I-Sulforaphane itholakala ekugxiliseni okuphezulu kakhulu ku-broccoli futhi ikhuthaze ukukhiqizwa komzimba kwama-enzyme e-detoxifying anciphisa usayizi wesimila.
Amathiphu
Lapho uthenga i-broccoli, khetha imifino enombala oluhlaza eneziqu eziqinile. Gcina i-broccoli esikhwameni sepulasitiki esivulekile esiqandisini kuze kube yizinsuku ezine. Ungakwazi ukuhlanganisa ijusi ye-broccoli nejusi yekarothi kanye nejusi ye-apula eluhlaza ukuze ukwenze kunambitheke. Ijusi ye-broccoli eluhlaza iyona enempilo kakhulu. I-Broccoli ingashiswa futhi ifakwe ngokushesha.