Izizathu ezi-7 ezilungileyo zokutya i-broccoli

Umxholo

• 1. Iyanciphisa i-cholesterol
• 2. Ithintela isifo sentliziyo
• 3. Kuququzelela ukwetyisa
• 4. Kuphephe ukuqhina
• 5. Ukhusela amehlo
• 6. Uthintela iingxaki zokudibana
• 7. Yandisa ukhuseleko lomzimba
• 8. Uthintela ukubonakala komhlaza
• Ulwazi ngesondlo sebroccoli
• Ukupheka kweBroccoli
• 1. Irayisi ene-broccoli
• 2. Isaladi yeBrokholi kunye neminqathe
• 3. Broccoli au gratin
• 4. Ijusi yeBroccoli eneapile

I-Brokholi sisityalo esibethelelweyo esiselusapho Brassicaceae. Le mifuno, ukongeza ekubeni ineekhalori ezimbalwa (i-25 yeekhalori kwi-100 yeegram), iyaziwa ngokwenzululwazi ngokuba neendawo eziphezulu ze-sulforaphanes. Olunye uphononongo lwenzululwazi lubonisa ukuba ezi zinto zinokunceda ekuthinteleni utshintsho olunokuba ngumhlaza, ukongeza ekubeni unxulunyaniswa nomngcipheko omncinci we-myocardial infarction.

Eyona ndlela yokutya i-broccoli ngamagqabi kunye neziqu zayo ezinesitovu kangangemizuzu engama-20 ukunqanda ilahleko yovithamin C. Kuyenzeka ukuba uyisebenzise ikrwada kwiisaladi nakwiijusi. Ukutya le mifuno rhoqo kunceda ukuphucula amajoni omzimba kunye nokunciphisa ukuqunjelwa.

1. Iyanciphisa i-cholesterol

I-Brokholi kukutya okutyebileyo kwimicu e-soluble, ebopha kwi-cholesterol emathunjini kunye nokunciphisa ukufunxeka kwayo, isuswe kwilindle kwaye incede ukulawula amanqanaba ayo emzimbeni.

2. Ithintela isifo sentliziyo

Ukongeza ekwehliseni i-cholesterol, i-broccoli igcina imithambo yegazi yomelele kwaye ke iyakwazi ukugcina uxinzelelo lwegazi luphantsi kolawulo. Ukongeza, iqulethe i-sulforaphane, into eneempawu ezichasayo ezithintela ukubonakala kwezilonda kwimithambo yegazi kunye nophuhliso lwezifo kwimithambo yegazi.

3. Kuququzelela ukwetyisa

I-Brokholi yindlela elungileyo yokugcina inkqubo yokwetyisa isebenza ngokukuko, kuba ukwakheka kwayo okutyebileyo kwi-sulforaphane kulawula ubungakanani bentsholongwane esiswini, Helicobacter pylori, ukunqanda ukubonakala kwezilonda okanye isisu, umzekelo.

4. Kuphephe ukuqhina

Iintsinga ezikhoyo kwi-broccoli zikhawulezisa ukuhanjiswa kwamathumbu kwaye zonyuse umthamo welindle, okuthi kunye nokutya ngokwaneleyo kwamanzi, kulungele ukuphuma kwelindle.

5. Ukhusela amehlo

I-Lutein luhlobo lwe-carotenoid ekhoyo kwi-broccoli enokunceda ekukhuseleni amehlo ekuthotheni kade kwe-macular kunye nasekuphuhlisweni kwamehlo, iingxaki ezenza umbono ungacacanga, ngakumbi kubantu abadala. Uxinzelelo lwe-lutein kwi-broccoli yi-7.1 ukuya kwi-33 mcg ngegrama yobunzima bayo le mifuno.

6. Uthintela iingxaki zokudibana

I-Brokholi yimifuno enezinto ezichaseneyo nokudumba okuncomekayo okunceda ukunciphisa ukudumba ngokudibeneyo, okunokulibazisa ukukhula kweengxaki zokudibana ezifana ne-osteoarthritis, umzekelo.

7. Yandisa ukhuseleko lomzimba

Ngenxa yexabiso layo le-vitamin C, i-glucosinolates kunye ne-selenium, ukusetyenziswa kwe-broccoli rhoqo kunceda ukwandisa ukukhusela komzimba kunye nokuphucula ama-immune system, kunye nokukhusela umzimba kwizifo.

8. Uthintela ukubonakala komhlaza

I-Broccoli ityebile kwi-sulforafan, i-glucosinolates kunye ne-indole-3-carbinol, izinto ezisebenza njenge-antioxidants, ezinceda ukuthintela ukukhula kweentlobo ezahlukeneyo zomhlaza, ngakumbi umhlaza wesisu kunye namathumbu. Ukongeza, i-indole-3-carbinol ikwanciphisa inani le-estrogen ejikeleza egazini, kuthintela ukubonakala kweeseli zomhlaza ukukhula kwazo kuxhomekeke kule hormone.

Olunye uphononongo lubonisa ukuba ukutya ikomityi ye-1/2 ye-broccoli ngemini kunokunceda ukuthintela umhlaza.

Ulwazi ngesondlo sebroccoli

Ukupheka kweBroccoli

I-Brokholi inokulungiswa ngeendlela ezahlukeneyo, ukusuka ekubilisweni nasekucocweni, nangona kunjalo eyona ndlela yokuyitya iluhlaza, kuba ngale ndlela akukho kulahleka kwezakhamzimba. Ke, incam elungileyo yokusebenzisa i-broccoli eluhlaza kukwenza isaladi okanye ukuyisebenzisa ekulungiseleleni ijusi yendalo, kunye neorenji, imelon okanye iminqathe, umzekelo.

1. Irayisi ene-broccoli

Ukulungiselela le rayisi ityetyiswe nge-broccoli yongeza nje kwindebe yerayisi, kunye neekomityi ezimbini zamanzi. Kuphela kuxa irayisi ikwimizuzu eli-10 ikomityi ye-broccoli etyunjiweyo, kubandakanya amagqabi, iziqu kunye neentyatyambo.

Ukunyusa ngakumbi ixabiso lesondlo kule recipe, irayisi emdaka inokusetyenziswa.

2. Isaladi yeBrokholi kunye neminqathe

Sika i-broccoli uyibeke epanini malunga nelitha enye yamanzi kwaye upheke ide ithambe kancinci. Njengokuba ixesha lokupheka le-broccoli lahlukile kunqathe, kufuneka ubeke iminqathe ukupheka ngaphambili kwaye xa sele ilungile kufuneka ufake i-broccoli emanzini anetyiwa. Emva kokupheka, fafaza i-oyile yeoli. Olunye ukhetho kukususa ii-clove ezi-2 kwioyile kwaye ufefe i-broccoli kunye neminqathe ngaphambi kokuphaka.

3. Broccoli au gratin

Shiya yonke i-broccoli kwiphepha lokubhaka eligutyungelwe ngephepha lesikhumba kwaye ufefe ityuwa, iparsley ecoliweyo kunye nepepile emnyama. Gubungela itshizi oyikhethileyo, ugalelwe okanye usike ube yimicu, kwaye ubhake ehovini kangangemizuzu engama-20.

4. Ijusi yeBroccoli eneapile

Izithako

• Iiyunithi ezintathu zeapile eluhlaza;
• Iikomityi ezi-2 ze-broccoli;
• 1 ilamuni;
• 1.5 iilitha zamanzi abandayo

Imowudi yokulungiselela

Sika i-apile kunye ne-broccoli stalk, ubeke i-blender kwaye ungeze amanzi kunye nejusi ye-1 yelamuni. Ukubetha zonke izithako kunye nokusela emva koko. Le jusi inokudityaniswa namanye amagqabi aluhlaza, njengecoriander kunye neparsley, umzekelo.