Dab tsi yog cov vitamins hauv broccoli? Cov khoom muaj txiaj ntsig ntawm broccoli

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Broccoli yog hom zaub qhwv nrog lub ntsej muag tsis pom kev. Hauv nws qhov tsos, nws zoo li ib txhais tes clenched rau hauv lub nrig. Nyob rau hauv cov nqe lus ntawm kev pab rau lub cev, nws overtakes ntau lwm yam zaub. Thiab nyob rau hauv cov nqe lus ntawm cov protein, nws surpasses qaib qe, nqaij nyuj thiab ib tug xov tooj ntawm lwm yam khoom. Cov vitamins dab tsi broccoli muaj, nws muaj txiaj ntsig zoo li cas, yuav ua li cas ua noj thiab khaws cia kom zoo - koj tuaj yeem kawm txog tag nrho cov no los ntawm kab lus no.

YVitamins suav nrog hauv cov khoom

Broccoli muaj ntau yam khoom noj qab haus huv. Qhov no tso cai rau nws los siv rau kev kho mob thiab kev noj zaub mov noj, ua rau nws tseem ceeb thaum qhia cov zaub mov ntxiv rau cov menyuam yaus hnub nyoog 6-7 lub hlis (rau cov menyuam yaus ntawm kev pub mis - txij li 5 lub hlis). Yog tias koj teb cov lus nug, cov vitamins twg broccoli muaj, ces qhov no:

1. С (ascorbic acid) - nyob rau hauv cov zaub no nws yog ntau tshaj nyob rau hauv citrus txiv hmab txiv ntoo los ntawm 2 lub sij hawm. Nws yog tsim nyog los normalize lub functionalitycov pob txha thiab cov ntaub so ntswg, rov qab tiv thaiv kab mob, tiv thaiv lub cev los ntawm ntau yam kab mob thiab tsim collagen.
2. A (retinol) - tso cai rau koj tswj qhov muag kev noj qab haus huv, tswj cov zaub mov hauv lub cev, txhim kho cov tawv nqaij metabolism.
3. PP (nicotine) - pab txhawb cov metabolism hauv carbohydrate sai ntawm cov cell nyob, tsim cov enzymes thiab lipid metabolism, koom nrog cov tshuaj tiv thaiv redox.
4. K (fat-soluble) - pab kom cov ntshav coagulation zoo dua, ua ke cov protein metabolism.
5. E - pab kom rov zoo dua thiab nres cov cim ntawm kev laus.
6. U (methylmethionine) - tiv thaiv rwj, normalizes acidity.
7. B2 - txhim kho cov tawv nqaij, rau tes thiab plaub hau, plab zom mov, pom kev, lub xeev ntawm lub paj hlwb.
8. B9 (folic acid) - txhawb kev tsim cov serotonin (hormone ntawm kev xyiv fab) thiab cov qe ntshav liab.
9. B4 (choline) - muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha, txhim kho qhov mob ntawm lub paj hlwb, pab txo cov roj cholesterol thiab ntshav qab zib, txhim kho cov kab mob ntawm cov menyuam yaus.

Yog tias koj xav paub tias lwm cov vitamins thiab minerals broccoli muaj dab tsi, ces nws kuj yog: potassium, sodium, magnesium, hlau, selenium, zinc thiab tooj. Tsis tas li ntawd, nws muaj cov amino acids tseem ceeb - lysine thiab phenylalamine. Qhov concentration ntawm cov as-ham hauv 100 grams ntawm zaub tuaj yeem ua rau tib neeg xav tau txhua hnub rau lawv noj.

zaub calories

Tam sim no kojKoj paub dab tsi cov vitamins broccoli muaj, cia peb mus rau lwm lo lus nug: cov zaub muaj calorie ntau npaum li cas? Qhov tseeb, 100 grams ntawm cov khoom tshiab muaj tsuas yog 34 kcal, thiab boiled - 27 kcal. Thiab qhov no yog coj mus rau hauv tus account lub fact tias cov protein nyob rau hauv tib tus nqi - 2.87 g, thiab rog - tsuas yog 0.37 g. Tsis muaj cov roj (cholesterol) tag nrho, uas ua rau xws li zaub qhwv muaj kev nyab xeeb rau cov kab mob plawv.

khoom siv tau zoo

Dab tsi cov vitamins muaj nyob hauv broccoli thiab cauliflower, raws li tau hais los saum toj no. Tam sim no me ntsis txog cov khoom muaj txiaj ntsig. Thiab lawv txaus. Yog li, xws li zaub yog pab tau rau:

• kab mob plab (vim muaj ntau cov fiber ntau hauv cov ntsiab lus);
• kab mob plawv (vim muaj omega-3 thiab beta-carotene);
• ntshav qab zib (vim qhov saturation ntawm cov khoom nrog hlau thiab qee cov proteins);
• teeb meem pom kev (nrog rau cov zaub pab kho cov kab mob cataracts thiab macular degeneration);
• ntshav siab thiab insulin siab (normalizes cov ntsuas no);
• detoxification (pab tshem tawm cov dawb radicals thiab co toxins);
• malignant neoplasms (tso cai rau koj los tua kabmob vim muaj cov chlorophyll thiab sulforaphane hauv cov khoom sib xyaw).

Ntxiv rau, broccoli tuaj yeem txo qis cov roj cholesterol, ua kom cov tawv nqaij zoo nkauj thiab noj qab haus huv, tiv thaiv lub cev ntawm cov kab mob thiab kab mob, tshem tawm khaus, pob khaus, mob caj dab, abscesses, kab mob raum, gout thiab rheumatism.

Txoj txiaj ntsig zaub raupoob phaus

Ntau tus kws paub txog zaub mov pom zoo broccoli kom poob phaus vim nws cov ntsiab lus calorie tsawg thiab cov ntsiab lus fiber ntau. Tab sis nws yog qhov zoo dua los ua qhov no los ntawm thawj zaug boiling zaub rau 5-7 rau ob peb, tsis muaj ntsev. Koj yuav tsum tau noj nws nrog me me ntawm cov kua txiv qaub lossis roj zaub. Nws tsis pom zoo kom sib tov nrog mayonnaise thiab qaub cream (txawm tias tsis muaj rog), vim qhov no koj yuav tsis tau txais txiaj ntsig los ntawm kev noj zaub qhwv. Kom tau txais txiaj ntsig zoo tshaj plaws, koj tuaj yeem ua raws li kev noj haus no:

1. Thawj 2 hnub: noj tshais - 200 g ntawm broccoli, 50 grams rye qhob cij (nplej - tsis pub!) Thiab 1 tbsp. homemade yogurt tsis muaj rog; noj su - 250 ml ntawm nqaij qaib broth, 200 g ntawm boiled nqaij qaib, 150 g ntawm broccoli; noj hmo - zaub xam lav ntawm 250 g ntawm broccoli nyoos, 2 tshiab carrots, qej cloves, ntsuab dos thiab 1 teaspoon ntawm txiv roj roj. Koj tsis tuaj yeem ntxuav noj hmo nrog dab tsi.
2. Thib ob 2 hnub: pluas tshais - broccoli nrog qab zib tswb kua txob (cov zaub no yuav tsum tau steamed!), tsis yog carbonated txiv qaub kua txiv; noj su - 200 g tuna, 200 g broccoli, 2 txiv lws suav; noj hmo - 1 tswb kua txob, 200 g tshiab broccoli.
3. Peb 2 hnub: pluas tshais - 150 g nqaij qaib, 100 g nyoos cabbage, 1 tbsp. homemade yogurt; noj su - 200 g ntawm broccoli, 1 daim ntawm rye qhob cij, 100 g ntawm fat-free cheese; noj hmo - 200 g boiled nqaij nyuj, 200 g broccoli.
4. Plaub 2 hnub: pluas tshais - 100 g broccoli, 2 qe qaib, 1 tbsp. mis nyuj muaj roj tsawg; noj su - 300 g ntawm nqaij qaib kua zaub, 200 g ntawm cabbage nyoos, 100 g ntawm nqaij qaib; noj hmo - 200 g ntawm broccoli thiab 1 tbsp. kua txiv lws suav tshiab.
5. Tsib 2 hnub: tshais - 2 carrots nyoos, 1 tbsp. mis nyuj muaj roj tsawg, 150 g ntawm broccoli; noj su - 200 g ntawm boiled cabbage, 200 g ntawm boiled nqaij qaib, 1 daim ntawm rye qhob cij. Noj hmo - 2 lub tsho qos yaj ywm, 200 g broccoli.

Tawm ntawm cov zaub mov yuav tsum ua tib zoo, maj mam nce cov khoom xyaw thiab ntxiv cov khoom tshiab. Cov hmoov nplej, rog thiab qab zib tsuas yog ua tau ib hlis tom qab ua tiav. Yog tias koj hnov mob tsis zoo lossis saj acetone hauv koj lub qhov ncauj thaum noj zaub mov, xaus tam sim ntawd thiab hu rau koj tus kws kho mob. Nco ntsoov: nrog gastritis, plab ulcers thiab colitis, poob ceeb thawj nrog broccoli yog nruj me ntsis txwv tsis pub.

Nyob zoo rau cov menyuam yaus

Yog tias koj nug cov niam tias cov vitamins broccoli thiab taum ntsuab muaj, lawv feem ntau yuav plam lawv lub xub pwg nyom. Tab sis yog tias koj nug cov niam txiv ntawm cov menyuam yaus hnub nyoog 6-7 lub hlis lawv noj dab tsi, ces lawv yuav muaj npe mashed broccoli ntawm lwm yam. Nws yog nrog cov khoom no uas ntau tus kws kho menyuam yaus pom zoo kom pib cov khoom noj ntxiv. Qhov tseeb yog tias nws muaj cov protein ntau, uas muaj txiaj ntsig zoo rau lub cev loj hlob. Thiab tsis tas li ntawd, broccoli puree muaj txiaj ntsig zoo rau lub paj hlwb, txoj hnyuv, lub plawv thiab lwm yam kabmob ntawm tus menyuam yug tshiab.

Cov txiaj ntsig rau cov poj niam cev xeeb tub

Gynecologists thiab kws kho mob tau pom zoo kom broccoli suav nrog hauv kev noj zaub mov ntawm tus poj niam cev xeeb tub lossis lactating poj niam. Cov hom phiaj ntawm no tuaj yeem sib txawv: kom tshem tawm cem quav, saturationkoj lub cev thiab koj tus menyuam nrog cov vitamins thiab minerals uas muaj txiaj ntsig (xws li calcium), ntxiv dag zog rau cov pob txha thiab cov hniav, cov kua mis zoo dua, tsim kom zoo ntawm cov menyuam hauv plab, thiab khaws cov plab hnyuv microflora. Muaj tsuas yog ib qho contraindication ntawm no - tus neeg intolerance rau cov khoom.

Contraindications rau kev siv

Txawm hais tias tag nrho cov txiaj ntsig ntawm broccoli rau lub cev, cov neeg noj zaub mov tsis pom zoo kom noj nws ntau dua 100 grams tauj ib hnub (nrog rau kev noj haus). Qhov no yog rau cov neeg laus. Xws li cabbage tuaj yeem muab rau cov menyuam yaus tsis pub ntau tshaj 2-3 zaug hauv ib lub lis piam. Yog tsis muaj kev zam, nws tsis pom zoo rau txhua tus noj nws nrog tus neeg intolerance, cov kab mob hnyav ntawm lub plab lossis cov hnyuv, kev ua xua rau cov khoom, nce acidity ntawm cov kua txiv hmab txiv ntoo, kev ua haujlwm tsis zoo ntawm cov txiav.

siv tau zoo

Yuav kom broccoli khaws nws cov txiaj ntsig zoo thiab nws cov vitamins kom siab tshaj plaws, nws yuav tsum tau ua kom raug. Koj tuaj yeem noj zaub hauv saucepan, tab sis tsis pub ntau tshaj 5 feeb. Hloov chaw, nws yog qhov zoo dua rau blanch lossis steam ntawm qhov kub tsis tshaj 100 ° C. Nws raug tso cai kom tua, tab sis dua tsis pub dhau 5 feeb. Nyob rau hauv daim ntawv tiav, broccoli yog pom zoo kom tov nrog mustard, radish, lettuce los yog arugula kom cov ntsiab lus ntawm as-ham.

Koj tuaj yeem ua tau broccoli smoothie raws li daim ntawv qhia no: noj 0.5 taub hau ntawm cabbage, txiav thiab tuav nyob rau hauv ib tug blender nrog rau ib tug grated ntsuab kua. Ntxivkua txiv los ntawm ib nrab ib tug txiv qaub thiab ob peb pinches ntawm qhuav spinach. Sib tov txhua yam kom huv si, lim thiab ncuav rau hauv ib khob. Haus, txaus siab rau lub qab ntxiag saj. Nws tsis pom zoo kom kib broccoli thiab noj zaub kua zaub los ntawm nws.

Cia

Yuav kom broccoli khaws nws cov khoom muaj txiaj ntsig ntev dua thiab tsis ua kom tsis zoo, nws yuav tsum khaws cia kom zoo. Nutritionists qhia kom muab tso rau hauv lub freezer, muab tso rau hauv ib lub hnab yas nyob rau hauv nws daim ntawv qub, uas yog, tsis txhob ntxuav. Hauv daim ntawv no, cov zaub tuaj yeem khaws cia txog li 2 lub lis piam. Tab sis ntau tus niam tsev ua nws txoj hauv kev. Lawv faib cov khoom rau hauv inflorescences, ntxuav nws kom zoo, kis nws ntawm daim ntaub huv, phuam lossis ntawv xov xwm zoo tib yam kom qhuav, tom qab ntawd hloov mus rau cov thawv yas thiab muab tso rau hauv lub tub yees. Hauv qhov no, lub sijhawm khaws cia tau nce mus rau 6 lub hlis.

Nco ntsoov

Tam sim no koj paub tias cov vitamins twg hauv broccoli thiab yuav ua li cas ua zaub kom raug. Yog tias koj nyiam saj ntawm nws, zoo heev! Yog tsis yog, sim siv sprouts es tsis txhob cabbage. Lawv saj zoo, tsw zoo thiab muaj txiaj ntsig zoo dua piv rau cov zaub siav. Koj tuaj yeem noj lawv nyoos, piv txwv li, ntxiv rau cov zaub xam lav lossis kua zaub zoo li okroshka. Tej zaum lawv yuav ua rau koj nyiam. Bon appetit!