Mukati
Nhoroondo ye broccoli
Broccoli ine midzi muItaly. Yakawanikwa nekusanganiswa kubva kune zvimwe zvirimwa zvekabichi muzana ramakore rechiXNUMX-XNUMX BC. Kwemazana emakore rudzi urwu rwekabichi rwakanga rusingazivikanwe kunze kweItaly. Broccoli yakaunzwa kuFrance chete muzana ramakore rechiXNUMX nekuda kwaCatherine de Medici, uye kuEngland kunyangwe gare gare - muzana ramakore rechiXNUMX. Apa yainzi Italian asparagus. Broccoli yakauya kuUnited States chete pakutanga kwezana ramakore rechiXNUMX nekuda kwevakabva kuItaly.
Zvakanakira broccoli
Broccoli muriwo unovaka muviri. Izvo zvinobatsira zve broccoli zvinosanganisira mhedzisiro yakanaka pakugaya, moyo nevascular, immune system, pamwe ne-anti-inflammatory uye anti-carcinogenic mhedzisiro. Uyezve, broccoli yakaderera mu sodium uye macalorie uye haina mafuta zvachose.
"Broccoli ine huwandu hwakawanda hwefiber, vhitamini C, potassium, vhitamini B6, uye vhitamini A," anodaro Victoria Jarzabkowski, nyanzvi yezvokudya paTexas Fitness Institute paYunivhesiti yeTexas kuAustin. "Uye zvakare mapuroteni akakwana."
Broccoli inopfuma yakawanda yemiti pigments uye antioxidants. Plant pigment zvinhu zvinopa zvirimwa ruvara, hwema uye kuravira. Maererano neAmerican Institute for Cancer Research, pigment yemiti ine zvinhu zvakawanda zvinobatsira. Iyo pigment inowanikwa mu broccoli inosanganisira glucobrassicin, carotenoids, uye flavonoids.
“Antioxidants anobatsira kuderedza masero emuviri anogona kukanganisa masero emuviri,” anodaro Dr. Jarzabkowski. Mahara radicals mamorekuru asina kugadzikana akaumbwa semhedzisiro yemetabolism. Sekureva kweNational Cancer Institute, mishonga iyi inowedzera njodzi yekubatwa negomarara.
"Broccoli inokonzera lutein, iyo inhengo ye antioxidants, pamwe ne sulforaphane, ine simba antioxidant," anodaro Dr. Jarzabkowski. Broccoli inewo zvimwe zvinovaka muviri, kusanganisira magnesium, phosphorus, uye zvidiki zvezinc ne iron.
Kukanganisa pachirwere cheshuga uye autism
Kune vanhu vane kufutisa uye Type 2 chirwere cheshuga, broccoli inotorwa ndizvo zvakarairwa nachiremba. Muchinyorwa chakabudiswa mumagazini Science Translational Medicine munaJune 14, 2017, masayendisiti anotaura nezve kugona kwechinhu sulforaphane, chinowanikwa mu broccoli (pamwe nemimwe miriwo yecruciferous, kabichi uye Brussels inomera), kuderedza basa re50 genes. inokonzera kuratidzwa kwezviratidzo zvechirwere cheshuga chechipiri. . Chidzidzo ichi chaisanganisira varwere makumi mapfumbamwe nevanomwe vane Type 2 chirwere cheshuga vakarapwa ne broccoli kubviswa kwemavhiki gumi nemaviri. Pakanga pasina chiitiko kune vasiri-obese varwere, nepo vatori vechikamu vakafutisa vakawana kuderedzwa kwe97% mukutsanya glucose kana zvichienzaniswa nekutonga. Nekudaro, iyo dosi ye antioxidant iyo vatori vechikamu vakagashira yakazara yaive 2 yakapetwa huwandu hunowanikwa mu broccoli.
Chinhu chimwe chete chakaratidzwa kubatsira kubvisa zviratidzo zvine chekuita ne autism. Muna Gumiguru 13, 2014 Proceedings yeNational Academy yeSainzi, vaongorori vakashuma kuti varwere vane autism vakagamuchira chinyorwa chine sulforaphane vakawana kuvandudzwa mukutaura kwekutaura uye kugarisana kwevanhu.
Kenza Kudzivirira
Broccoli inonyanya kuzivikanwa uye inobatsira pfuma kugona kwayo kudzivirira kubva kugomarara. Broccoli muriwo wecruciferous. Zvinozivikanwa kuti miriwo yese yemhuri iyi inokwanisa kudzivirira kubva pakukura kwegomarara remudumbu nemuura, "anodaro Dr. Jarzabkowski.
IAmerican Cancer Society inosimbisa kukosha kwe broccoli ine antioxidants ine simba - sulforaphane uye indole-3-carbinol. Zvinhu izvi zvine detoxifying properties uye zvinokwanisa kuderedza kuoma kweoxidative stress. Zvinogonawo kukanganisa mazinga eesrogen, izvo zvakare zvinoderedza njodzi yekenza yemazamu.
Kuderedza cholesterol
Maererano naDr. Jarzabkowski, broccoli inobatsira kuderedza cholesterol muropa. Fiber iri mukabichi inosunga kucholesterol muropa, uye izvi zvinoita kuti ikurumidze kubviswa kubva mumuviri.
Detoxification
Kudyara pigment glucoraphanin, gluconaturcin uye glucobrassin inobatanidzwa mumatanho ese e detoxification process mumuviri, kubva pakusagadzikana kwechepfu kusvika pakubviswa kwayo. Imwe ongororo yakabudiswa mupepanhau Proceedings of the National Academy of Sciences yeUnited States of America yakawana nhungirwa dzebroccoli dzichinyanya kubatsira panyaya iyi.
Kupesvedzera pamwoyo
Mukuwedzera pakuderedza cholesterol, broccoli inosimbisawo masvingo emidziyo yeropa. Sulforaphane, iri mu broccoli, ine anti-kuzvimba mhedzisiro uye inobatsira kudzivirira kuvandudzwa kweatherosclerotic plaques, kunyanya muvarwere vane Type 2 chirwere cheshuga. Zvinoenderana neHarvard University yePublic Health, iyo B yakaoma inoronga homocysteine mazinga. Homocysteine iamino acid inoungana mumuviri kana uchidya nyama tsvuku uye inowedzera njodzi yechirwere chemoyo.
Migumisiro pakuona
"Zvichida tinoziva kuti karoti dzakanaka pakuona nekuda kwehuwandu hwe lutein," anodaro Dr. Jarzabkowski, "Lutein is antioxidant uye ine simba rakanaka pahutano hwemaziso. Imwe yeakanakisa masosi elutein ndeye broccoli. "
Imwe antioxidant inowanikwa mu broccoli, zeaxanthin, ine zvinhu zvakafanana ne lutein. Ose maviri lutein uye zeaxanthin anodzivirira kubva mukusimudzirwa kwemacular degeneration, chirwere chisingarapike chinokanganisa kuona kwepakati, uye cataracts, kuvharika kwelens.
Mhedzisiro pakugaya
Dr. Jarzabkowski anosimbisa maitiro ekudya kwe broccoli nekuda kwehuwandu hwefiber. Pamacalorie gumi ega ega, broccoli ine 10 g yefiber. Fiber inobatsirawo mukuchengetedza yakajairika intestinal microflora.
Broccoli inodzivirira gastric mucosa kubva pakukura kwemaronda uye kuzvimba. Iyo sulforaphane iri muchigadzirwa ichi inodzivirira kukura kweHelicobacter pylori, bhakitiriya rinotapudza gastric mucosa. Chidzidzo cha2009 chaJohns Hopkins pamakonzo chakaratidza mhedzisiro inonakidza. Makonzo aidya broccoli zuva nezuva kwemwedzi miviri akawana kuderedzwa kwe40% mumazinga eH. pylori.
Anti-kuzvimba zvinhu
Broccoli ine anti-inflammatory properties uye inodzivirira majoini evarwere vane osteoarthritis. Chidzidzo che2013 kubva kuYunivhesiti yeEast Anglia chakaratidza kuti sulforaphane, inowanikwa mubroccoli, yakadzivirira majoini evarwere veArthritis kubva mukukuvadzwa nekudzivisa kuzvimba-activate mamorekuru.
Iyo antioxidants uye omega-3 fatty acids inowanikwa mu broccoli zvakare inogadzirisa kuzvimba. Uyezve, vanyori veongororo yakabudiswa muna 2010 mupepanhau reInflammation Researcher vakaratidza kuti flavonoid kaempferol inoderedza kukanganiswa kwezvipembenene, kunyanya pamakumbo emudumbu, izvo zvinoderedza dambudziko rekuita zvirwere zvisingaperi.
Kukuvadza broccoli
Broccoli haina njodzi kudyiwa, uye zvinogona kuitika kana uchiidya zvishoma. Iyo inonyanya kuzivikanwa yeiyi gasi kuumbwa uye kutsamwa kwemukati mukuru, kunokonzerwa nehuwandu hwefiber. “Zvakadaro zvinowanzoitika pamiriwo yose yecruciferous,” anodaro Dr. Jarzabkowski, “zvisinei, kubatsira kwoutano kunopfuura nokure kusanzwa zvakanaka uku.”
Sekureva kweWexner Medical Center paYunivhesiti yeOhio, vanhu vanotora anti-kuvhara zvinodhaka vanofanirwa kudya broccoli nekuchenjerera. Vitamin K iri muchigadzirwa ichi inogona kudyidzana nemishonga uye kuderedza kushanda kwayo. Varwere vane hypothyroidism vanofanirawo kuderedza kushandiswa kwavo kwe broccoli.
Kushandiswa kwe broccoli mumishonga
Broccoli ine antioxidants, anti-inflammatory compounds, uye mavhitaminzi anogona kunge ane anti-carcinogenic, anti-inflammatory, uye chirwere chemwoyo chinoderedza ngozi. Nekuda kwehuwandu hwefiber, broccoli inogona kushandiswa kuvandudza kugaya.
Kushandiswa kwe broccoli mukubika
Madyiro aunoita broccoli anogona kukanganisa kuwanda uye kuti ndeapi ma nutrients aunowana. Kuti uchengetedze anti-carcinogenic properties ye broccoli, usabika kwenguva yakareba.
Ongororo yakaitwa muna 2007 neYunivhesiti yeWarwick yakaratidza kuti kufashaidza broccoli inorasikirwa nezvinhu zvayo zvinobatsira, kusanganisira anticarcinogenic properties. Masayendisiti akadzidza maitiro ekuchengetedza zvinhu zvinobatsira zvechigadzirwa chenzira dzakasiyana-siyana dzekugadzirira miriwo yecruciferous - kufashaira, kubika, kubika muvheni yewa microwave uye frying.
Kufashaira kwakakonzera kurasikirwa kukuru kwemaanticarcinogens. Kupfungaira kwemaminetsi makumi maviri, microwaving kweanosvika maminetsi matatu, nekukacha kweanosvika maminetsi mashanu kwakarasikirwa nehuwandu hwakakosha hwekudzivirira kenza. Broccoli mbishi inochengeta chikafu chakanyanya, zvisinei ndiyo inonyanya kutsamwisa ura uye kukonzera gasi.
Nzira yekusarudza uye kuchengeta broccoli
Mabuds emutsva broccoli anofanirwa kuve akacheneruka bluish, kana atove kushanduka yero kana hafu-akavhurwa, yakanyanyisa. Iyo yakanakisa musoro dhayamita ndeye 17-20 masendimita, hombe broccoli stems kazhinji lignified uye haana kukodzera chikafu. Iyo yakanakisa musoro chimiro chakatenderedzwa, compact. Inflorescences inofanira kukwana zvakasimba kune mumwe nemumwe, pasina mapeji. Inflorescences inofanira kuva itsva, kwete kupera.
Kuchengeta broccoli, 3 mamiriro anofanira kusangana:
- Tembiricha 0 – 3° С
- High humidity
- Mhepo nyowani