Broccoli 101: Amanqaku esondlo kunye neziBonelelo zeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Ifayibha
• Iiproteni
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zezempilo zebroccoli
• Uthintelo lomhlaza
• Ukunciphisa amanqanaba e-cholesterol
• Impilo yamehlo
• Izinto ezinokubakho ezantsi
• Iingxaki ze-thyroid
• Abacoci begazi
• Umgca wezantsi

Ibrokholi (Brassica oleraceaImifuno emnqamlezayo enxulumene neklabishi, i-kale, icauliflower, kunye nehlumelo laseBrussels.

Le mifuno yaziwa ngokuba luncedo kwezempilo.

I-Brokholi iphezulu kwizondlo ezininzi, kubandakanya ifayibha, ivithamin C, ivithamin K, isinyithi kunye ne potassium. Ikwaqhayisa ngeeprotein ezininzi kunenye imifuno.

Le veggie eluhlaza inokonwabelwa kokubini iluhlaza kwaye iphekiwe, kodwa uphando lwakutsha nje lubonisa ukuba ukuhambisa ubushushu kunika ezona zibonelelo zezempilo (,).

Eli nqaku likuxelela yonke into oyifunayo malunga ne-broccoli.

Iinyani ngesondlo

I-broccoli eluhlaza iqulethe phantse i-90% yamanzi, i-7% ye-carbs, i-3% yeprotheni, kwaye phantse ayinamafutha.

I-Brokholi iphantsi kakhulu kwiikhalori, inika iikhalori ezingama-31 ngekomityi nganye (i-91 gram).

Iinyani zesondlo sekomityi enye (91 iigrem) zebrokholi eluhlaza zezi ():

• Iikhalori: 31
• Amanzi: 89%
• Iprotheni: 2.5 grams
• IiCarbs: Iigrama ezi-6
• Iswekile: 1.5 iigrem
• Ifayibha: 2.4 iigrem
• Amafutha: 0.4 iigrem

IiCarbs

Ii-carbs ze-Broccoli ikakhulu ziqulathe ifayibha kunye neeswekile.

Iswekile yi-fructose, i-glucose, kunye ne-sucrose, enexabiso elincinci le-lactose kunye ne-maltose ().

Nangona kunjalo, umxholo we-carb usezantsi kakhulu, une-3.5 yeigram kuphela zecarbs zekomityi yekomityi nganye (i-91 gram).

Ifayibha

Ifayibha yinxalenye ebalulekileyo yokutya okusempilweni.

Inokukhuthaza impilo yamathumbu, incede ukuthintela izifo ezahlukeneyo, kunye nokunceda ukunciphisa umzimba (,).

Ikomityi enye (91 iigrem) zebroccoli ekrwada inika i-2.3 gram yefayibha, emalunga ne-5-10% yeXabiso lemihla ngemihla (DV) ().

I-Brokholi iphantsi kwii-carbs ezetyisayo kodwa ibonelela ngesixa esifanelekileyo sefayibha, ekhuthaza impilo yamathumbu kwaye inokunciphisa umngcipheko wezifo ezahlukeneyo.

Iiproteni

Iiproteni zizibhloko zokwakha zomzimba wakho, eziyimfuneko ekukhuleni nasekugcinweni.

I-Brokholi iphezulu kakhulu kwiproteni, eyenza ama-29% obunzima bayo obomileyo, xa kuthelekiswa noninzi lwemifuno.

Nangona kunjalo, ngenxa yomxholo wamanzi aphezulu, 1 indebe (91 iigrem) ye-broccoli inika kuphela i-3 gram yeprotheni.

I-Brokholi iphezulu kwiprotheni kuninzi lwemifuno. Oko kwathiwa, inani leprotheni ekusebenzeni ngakunye liphantsi kakhulu.

Iivithamini kunye neeminerals

I-Brokholi ineendidi ngeevithamini kunye neeminerals, kubandakanya (,, 10,,,):

• Uvithamini C. I-antioxidant, le vithamini ibalulekile ekusebenzeni komzimba kunye nakwimpilo yolusu. I-1/2-indebe (i-45-gram) yokuhambisa i-broccoli eluhlaza inika phantse i-70% ye-DV.
• Vitamin K1. I-Brokholi ine-vitamin K1 eninzi, ebalulekileyo ekunqandeni igazi kwaye inokukhuthaza impilo yethambo.
• Ifom (ivithamini B9). Eyona nto ibaluleke kakhulu kubafazi abakhulelweyo, ifomathi iyafuneka ekukhuleni kwethishyu kunye nokusebenza kweseli.
• Potassium. Isimbiwa esifunekayo, i-potassium iluncedo kulawulo lwegazi kunye nokuthintela isifo sentliziyo.
• Manganese. Le trace element ifunyanwa kwixabiso eliphezulu kwiingqolowa, iimbotyi, iziqhamo kunye nemifuno.
• Intsimbi. Isimbiwa esifunekayo, intsimbi inemisebenzi emininzi ebalulekileyo emzimbeni wakho, njengokuhambisa ioksijini kwiiseli ezibomvu zegazi.

I-Brokholi ikwanazo nezinye iivithamini kunye neeminerali ngexabiso elincinci. Ngapha koko, ibonelela kancinci kuzo zonke izondlo ozifunayo.

I-Brokholi iphezulu kwiivithamini kunye neeminerali ezininzi, kubandakanya i-folate, i-potassium, imanganese, isinyithi, kunye neevithamini C kunye ne-K1.

Olunye uhlobo lwezityalo

I-Brokholi ityebile kwii-antioxidants ezahlukeneyo kunye nezixhobo zezityalo, ezinegalelo kwinzuzo yayo yezempilo. Oku kubandakanya (,,,,,, 20):

• Sulforaphane. Enye yezona zinto zininzi kwaye zifundwa ngokubanzi izithako ezisebenza kwi-broccoli, i-sulforaphane inokukhusela kwiintlobo ezahlukeneyo zomhlaza.
• I-Indole-3-carbinol. Isondlo esikhethekileyo esifumaneka kwimifuno ebethelelweyo, eli qela linokunceda ekulweni nomhlaza.
• IiCarotenoids. I-Brokholi ine-lutein, zeaxanthin, kunye ne-beta carotene, ezinokuthi zibe negalelo kwimpilo yamehlo engcono.
• IKaempferol. I-antioxidant enezibonelelo ezininzi zempilo, eli qela linokukhusela isifo sentliziyo, umhlaza, ukudumba, kunye nokwaliwa.
• Iquercetin. Le antioxidant inezibonelelo ezininzi, kubandakanya ukunciphisa uxinzelelo lwegazi kubantu abanamanqanaba aphezulu.

I-Brokholi iphezulu kwizityalo ezininzi ezinxulunyaniswa nezibonelelo zezempilo. Eyona ininzi kakhulu sulforaphane.

Izibonelelo zezempilo zebroccoli

Imifuno yeCruciferous enjenge-broccoli ibonelela ngezinto ezinesulphur ezinoxanduva lokungcamla kwazo ().

Ezi zinto zidibeneyo zinokuba nezibonelelo ezininzi zempilo.

Uthintelo lomhlaza

Umhlaza ubonakaliswa kukukhula ngokukhawuleza kweeseli ezingaqhelekanga kwaye uhlala unxulunyaniswa noxinzelelo lwe-oxidative ().

I-Brokholi ilayishwe yimixube ekukholelwa ukuba iyakhusela kumhlaza.

Uphononongo lokujonga lubonisa ukuba ukusetyenziswa kwemifuno ebethelelwe emnqamlezweni, kubandakanya i-broccoli, kunxulunyaniswa nomngcipheko omncinci wee-cancer, kubandakanya imiphunga, umbala, ibele, iprostate, ipancreatic, kunye nomhlaza wesisu (,,,).

Usapho olwahlukileyo lwezixhobo zemveliso ezibizwa ngokuba yi-isothiocyanates zibeka imifuno emnqamlezweni ngaphandle kweminye imifuno.

Izifundo zibonisa ukuba i-Isothiocyanates ichaphazela ii-enzymes zesibindi, ukunciphisa uxinzelelo lwe-oxidative, ukunciphisa ukudumba, ukukhuthaza amajoni akho omzimba, kunye nokulwa nokukhula komhlaza (,,).

I-isothiocyanate ephambili kwi-broccoli, sulforaphane, isebenza ngokuchasene nokwenziwa komhlaza kwinqanaba leemolekyuli ngokunciphisa uxinzelelo lwe-oxidative (, 30,).

I-Sulforaphane yenzeka ngamaxesha angama-20-100 amaxabiso aphezulu kwihlumelo elincinci le-broccoli kuneentloko ezikhule ngokupheleleyo zale mifuno ().

Nangona izongezo ze-broccoli zikwakhona, azinakuba negalelo elilinganayo le-isothiocyanates kwaye ngenxa yoko ayinakho ukunika izibonelelo zempilo ezifanayo njengokutya konke, i-broccoli entsha (,).

Ukunciphisa amanqanaba e-cholesterol

Ikholesterol inemisebenzi emininzi ebalulekileyo emzimbeni wakho.

Umzekelo, yinto ephambili ekubunjweni kwe-bile acid, ekunceda ukwetyisa amanqatha. Ii-acid zeBile zenziwa kwisibindi sakho, zigcinwe kwi-gallbladder yakho, kwaye zikhutshwe kwinkqubo yakho yokwetyisa nanini na usitya amanqatha.

Emva koko, ii-bile acid ziphinda ziphinde zifakwe kwigazi lakho kwaye zisetyenziswe kwakhona.

Iziyobisi ezikwi-broccoli zibopha nge-bile acid emathunjini akho, zonyusa ukuphuma kwazo kunye nokuthintela ukuba ziphinde zisetyenziswe (35).

Oku kubangela ukuhlanganiswa kwe-bile acids kwi-cholesterol, ukunciphisa amanqanaba onke alolu phawu emzimbeni wakho.

Esi siphumo sinxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo kunye nomhlaza ().

Ngokophando olunye, i-broccoli ene-steamed iluncedo ngokukodwa ekwehliseni amanqanaba e-cholesterol ().

Impilo yamehlo

Amehlo angaboni kakuhle sisiphumo esiqhelekileyo sokuguga.

Ezimbini ze-carotenoids eziphambili kwi-broccoli, i-lutein kunye ne-zeaxanthin, zinxulunyaniswa nokwehla komngcipheko wokuphazamiseka kwamehlo okunxulumene nobudala (,).

Ukunqongophala kukaVitamin A kunokubangela ubumfama ebusuku, obunokubuyiselwa umva ngokuphucula imeko ye-vitamin A ().

I-Brokholi iqulethe i-beta carotene, ethi umzimba wakho uguquke ube yivitamin A. Le mifuno inokunyusa ukubona ngamehlo kwabantu abane-vitamin A ephantsi.

Ii-isothiocyanates zeBroccoli zinokuphucula iimeko ezinobungozi kwizifo kwaye zinciphise umngcipheko womhlaza. Ngaphezulu, le mifuno inokunceda ukuthoba i-cholesterol kunye nokunyusa impilo yamehlo.

Izinto ezinokubakho ezantsi

I-Brokholi ihlala inyamezeleka, kwaye i-allergies inqabile. Nangona kunjalo, ezinye izinto kufuneka zichazwe ().

Iingxaki ze-thyroid

I-Broccoli ithathwa njenge-goitrogen, nto leyo ethetha ukuba amanani aphezulu anokulimaza i-thyroid gland kubantu abanomdla.

Ukupheka le mifuno ngobushushu obuphezulu kunokunciphisa ezi ziphumo ().

Abacoci begazi

Abantu abathatha igazi elincinci le-warfarin kufuneka babonane nonyango ngaphambi kokuba bandise ukutya kwabo kwe-broccoli ngenxa yokuba umxholo wayo we-vitamin K1 unokusebenzisana neliyeza ().

I-Brokholi ihlala inyamezeleka. Nangona kunjalo, inokuba neziphumo ezingathandekiyo kwidlala lengqula kwabanye abantu kwaye inokuphazamisa iyeza lokucheba igazi.

Umgca wezantsi

I-Brokholi yenye yemifuno ethandwa kakhulu kwihlabathi. Kulula ukuyilungisa kwaye ityiwa zombini ikrwada kwaye iphekiwe.

Iphezulu kwizondlo ezininzi, kubandakanya usapho lwezihlanganisi zezityalo ezibizwa ngokuba ziisothiocyanates, ezinokuba nezibonelelo ezininzi zempilo.

Ikwangumthombo ofanelekileyo wefayibha kunye neeprotheyini eziphezulu kunenye imifuno.

Ukuba ujonge ukonyusa impilo, cinga ukongeza le mifuno iphambili kwisidlo sakho namhlanje.