txheem
Keeb kwm ntawm broccoli
Broccoli muaj nws cov hauv paus hniav hauv Ltalis. Nws tau txais los ntawm hybridization los ntawm lwm cov qoob loo cabbage nyob rau hauv lub xyoo pua XNUMXth-XNUMXth BC. Tau ntau centuries no hom zaub qhwv tsis paub sab nraum ltalis. Broccoli tau coj mus rau Fabkis tsuas yog nyob rau xyoo pua XNUMX ua tsaug rau Catherine de Medici, thiab rau Askiv txawm tias tom qab - hauv xyoo pua XNUMX. Ntawm no nws tau hu ua Italian asparagus. Broccoli tuaj rau Tebchaws Meskas tsuas yog thaum pib ntawm lub xyoo pua XNUMX ua tsaug rau cov neeg tuaj txawv teb chaws Italian.
Cov txiaj ntsig ntawm broccoli
Broccoli yog zaub mov muaj txiaj ntsig. Cov txiaj ntsig zoo ntawm broccoli suav nrog cov txiaj ntsig zoo ntawm kev zom zaub mov, mob plawv, lub cev tiv thaiv kab mob, nrog rau cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob. Dab tsi ntxiv, broccoli yog tsawg hauv sodium thiab calories thiab tsis muaj rog txhua.
"Broccoli muaj ntau cov fiber ntau, vitamin C, poov tshuaj, vitamin B6, thiab vitamin A," hais tias Victoria Jarzabkowski, kws noj zaub mov ntawm Texas Fitness Institute ntawm University of Texas ntawm Austin. "Thiab kuj muaj protein ntau txaus."
Broccoli yog nplua nuj nyob rau hauv cov nroj tsuag pigments thiab antioxidants. Cog pigments yog cov khoom uas muab cov nroj tsuag xim, aroma thiab saj. Raws li American Institute for Cancer Research, cog pigments muaj ntau yam zoo. Cov pigments pom hauv broccoli muaj xws li glucobrassicin, carotenoids, thiab flavonoids.
Dr. Jarzabkowski hais tias "Antioxidants pab tshem tawm cov dawb radicals uas tuaj yeem ua rau lub cev puas tsuaj," Dr. Dawb radicals yog cov tsis ruaj khov molecules tsim los ntawm cov metabolism. Raws li National Cancer Institute, cov tshuaj no ua rau muaj kev pheej hmoo ntawm kev mob qog noj ntshav.
"Broccoli yog ib qhov chaw ntawm lutein, uas yog ib feem ntawm cov antioxidants, nrog rau sulforaphane, ib tug haib antioxidant," hais tias Dr. Jarzabkowski. Broccoli tseem muaj cov khoom noj ntxiv, suav nrog magnesium, phosphorus, thiab cov zinc thiab hlau me me.
Kev cuam tshuam rau ntshav qab zib thiab autism
Rau cov neeg muaj rog thiab ntshav qab zib hom 2, broccoli extract tsuas yog qhov kws kho mob tau hais. Hauv ib tsab xov xwm luam tawm hauv phau ntawv Journal Science Translational Medicine thaum Lub Rau Hli 14, 2017, cov kws tshawb fawb tham txog lub peev xwm ntawm cov tshuaj sulforaphane, pom nyob rau hauv broccoli (nrog rau lwm cov zaub cruciferous, zaub qhwv thiab Brussels sprouts), kom txo tau cov kev ua ntawm 50 noob. lub luag haujlwm rau qhov tshwm sim ntawm cov tsos mob ntawm hom 2 mob ntshav qab zib. . Txoj kev tshawb no suav nrog 97 tus neeg mob uas muaj ntshav qab zib hom 2 kho nrog broccoli extract rau 12 lub lis piam. Tsis muaj kev cuam tshuam rau cov neeg mob tsis rog, thaum cov neeg rog rog tau ntsib 10% txo cov piam thaj yoo mov piv rau kev tswj hwm. Txawm li cas los xij, koob tshuaj tiv thaiv kab mob antioxidant uas cov neeg koom tau txais tag nrho yog 100 npaug ntawm qhov muaj nyob hauv broccoli.
Tib yam tshuaj tau pom tias pab txo cov tsos mob cuam tshuam nrog autism. Hauv Lub Kaum Hli 13, 2014 Kev Ua Haujlwm ntawm National Academy of Sciences, cov kws tshawb fawb tau tshaj tawm tias cov neeg mob autism uas tau txais cov extract uas muaj sulforaphane tau ntsib kev txhim kho hauv kev hais lus thiab kev sib raug zoo.
Kev Tiv Thaiv Kab Mob Cancer
Broccoli lub npe nrov tshaj plaws thiab muaj txiaj ntsig zoo yog nws lub peev xwm los tiv thaiv kab mob qog noj ntshav. Broccoli yog ib tsob ntoo cruciferous. Nws paub tias txhua yam zaub ntawm tsev neeg no muaj peev xwm tiv thaiv kev loj hlob ntawm mob qog noj ntshav ntawm lub plab thiab cov hnyuv, "hais tias Dr. Jarzabkowski.
Lub koom haum American Cancer hais txog qhov tseem ceeb ntawm broccoli uas muaj cov antioxidants muaj zog - sulforaphane thiab indole-3-carbinol. Cov tshuaj no muaj detoxifying zog thiab muaj peev xwm txo tau qhov hnyav ntawm oxidative kev nyuaj siab. Lawv kuj tuaj yeem cuam tshuam rau qib estrogen, uas ua rau txo qis kev pheej hmoo ntawm mob qog noj ntshav mis.
Txo cov roj cholesterol
Raws li Dr. Jarzabkowski, broccoli pab txo cov roj cholesterol. Cov fiber ntau muaj nyob rau hauv cabbage khi rau cov roj cholesterol hauv cov ntshav, thiab qhov no ua rau nws tshem tawm sai ntawm lub cev.
detoxification
Cog pigments glucoraphanin, gluconasturcin thiab glucobrassin koom nrog hauv txhua theem ntawm cov txheej txheem detoxification hauv lub cev, los ntawm kev ua kom tsis zoo ntawm cov co toxins mus rau lawv tshem tawm. Ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal Proceedings of the National Academy of Sciences of the United States of America pom broccoli sprouts tau txais txiaj ntsig zoo tshaj plaws hauv qhov no.
Kev cuam tshuam ntawm cov hlab plawv
Ntxiv nrog rau kev txo qis cov roj cholesterol, broccoli tseem ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha. Sulforaphane, muaj nyob rau hauv broccoli, muaj kev tiv thaiv kab mob thiab pab tiv thaiv kev loj hlob ntawm atherosclerotic plaques, tshwj xeeb tshaj yog nyob rau hauv cov neeg mob uas muaj ntshav qab zib hom 2. Raws li Harvard University of Public Health, B complex tswj cov qib homocysteine . Homocysteine yog ib qho amino acid uas khaws cia hauv lub cev thaum noj cov nqaij liab thiab ua rau muaj kev pheej hmoo ntawm kab mob plawv.
Kev cuam tshuam rau kev pom
Dr. Jarzabkowski hais tias "Peb tej zaum paub tias carrots yog qhov zoo rau lub zeem muag vim lawv cov ntsiab lus ntawm lutein," hais tias Dr. Jarzabkowski, "Lutein yog ib qho antioxidant thiab muaj txiaj ntsig zoo rau qhov muag kev noj qab haus huv. Ib qho ntawm qhov zoo tshaj plaws ntawm lutein yog broccoli. "
Lwm antioxidant muaj nyob rau hauv broccoli, zeaxanthin, muaj zog zoo li lutein. Ob leeg lutein thiab zeaxanthin tiv thaiv txoj kev loj hlob ntawm macular degeneration, ib tug kab mob incurable uas cuam tshuam rau lub hauv paus tsis pom kev, thiab cataracts, clouding ntawm lub lens.
Qhov cuam tshuam rau kev zom zaub mov
Dr. Jarzabkowski qhia txog lub plab zom mov ntawm broccoli vim nws cov ntsiab lus fiber ntau. Rau txhua 10 calorie ntau ntau, broccoli muaj 1 g ntawm fiber. Fiber kuj tseem pab txhawb kev tu lub plab hnyuv microflora.
Broccoli tiv thaiv lub plab mucosa los ntawm kev loj hlob ntawm ulcers thiab o. Cov sulforaphane muaj nyob rau hauv cov khoom no inhibits kev loj hlob ntawm Helicobacter pylori, ib tug kab mob uas kis mus rau lub plab mucosa. Ib xyoo 2009 Johns Hopkins kawm txog cov nas tau pom cov txiaj ntsig zoo. Cov nas uas tau noj zaub cob pob txhua hnub rau ob lub hlis tau ntsib kev txo qis hauv H. pylori qib 40%.
Sau lub zog
Broccoli muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv cov pob qij txha ntawm cov neeg mob osteoarthritis. Ib txoj kev tshawb fawb xyoo 2013 los ntawm University of East Anglia qhia tias sulforaphane, pom nyob rau hauv broccoli, tiv thaiv cov pob qij txha ntawm cov neeg mob caj dab los ntawm kev puas tsuaj los ntawm inhibiting o-activating molecules.
Cov antioxidants thiab omega-3 fatty acids muaj nyob rau hauv broccoli kuj tswj o. Ntxiv mus, cov kws sau ntawv ntawm kev tshawb fawb luam tawm xyoo 2010 hauv phau ntawv Journal Inflammation Researcher tau qhia tias flavonoid kaempferol txo qhov cuam tshuam ntawm kev ua xua, tshwj xeeb tshaj yog nyob rau hauv txoj hnyuv, uas txo qhov kev pheej hmoo ntawm kev mob mus ntev.
Ua phem rau broccoli
Broccoli muaj kev nyab xeeb noj, thiab muaj peev xwm tshwm sim thaum noj nws tsawg heev. Feem ntau ntawm cov no yog cov roj tsim thiab khaus ntawm txoj hnyuv loj, tshwm sim los ntawm cov fiber ntau ntau. Dr. Jarzabkowski sau tseg, "Txawm li cas los xij, cov txiaj ntsig kev noj qab haus huv ntau dua li qhov tsis xis nyob no."
Raws li Wexner Medical Center ntawm University of Ohio, cov tib neeg noj tshuaj tiv thaiv kab mob ntshav qab zib yuav tsum tau noj zaub cob pob kom ceev faj. Vitamin K muaj nyob rau hauv cov khoom no yuav cuam tshuam nrog cov tshuaj thiab txo lawv cov hauj lwm zoo. Cov neeg mob hypothyroidism yuav tsum txwv tsis pub lawv noj broccoli.
Kev siv broccoli hauv tshuaj
Broccoli muaj cov tshuaj antioxidants, cov tshuaj tiv thaiv kab mob, thiab cov vitamins uas yuav muaj cov tshuaj tiv thaiv kab mob, tiv thaiv kab mob, thiab kab mob plawv yuav txo tau cov teebmeem. Vim muaj cov ntsiab lus fiber ntau, broccoli tuaj yeem siv los txhim kho kev zom zaub mov.
Kev siv broccoli hauv kev ua noj
Koj noj broccoli li cas tuaj yeem cuam tshuam ntau npaum li cas thiab cov as-ham uas koj tau txais. Txhawm rau khaws cov khoom tiv thaiv kab mob carcinogenic ntawm broccoli, tsis txhob ua noj rau lub sijhawm ntev.
Ib txoj kev tshawb fawb tau ua nyob rau xyoo 2007 los ntawm University of Warwick tau pom tias cov paj ntoo tawg paj poob nws cov txiaj ntsig zoo, suav nrog cov tshuaj tiv thaiv kab mob. Cov kws tshawb fawb tau kawm txog cov txiaj ntsig ntawm kev khaws cia cov khoom muaj txiaj ntsig ntawm cov khoom sib txawv ntawm kev npaj cov zaub cruciferous - boiling, boiling, ua noj nyob rau hauv lub qhov cub microwave thiab kib.
Boiling ua rau poob loj tshaj ntawm cov tshuaj tua kab mob. Steaming rau 20 feeb, microwaving txog li 3 feeb, thiab kib txog li 5 feeb poob ib qho tseem ceeb ntawm cov zaub mov tiv thaiv kab mob cancer. Raw broccoli khaws cov khoom noj muaj txiaj ntsig zoo tshaj plaws, txawm li cas los xij, feem ntau yuav ua rau mob plab hnyuv thiab ua rau muaj roj.
Yuav ua li cas xaiv thiab khaws broccoli
Buds ntawm tshiab broccoli yuav tsum yog daj ntseg daj, yog hais tias lawv twb tig daj los yog ib nrab-qhib, nws yog overripe. Lub taub hau zoo tshaj plaws yog 17-20 cm, loj broccoli stems feem ntau lignified thiab tsis haum rau zaub mov. Lub taub hau zoo tshaj plaws yog sib npaug, compact. Inflorescences yuav tsum haum snugly rau ib leeg, tsis muaj qhov khoob. Inflorescences yuav tsum tshiab, tsis faded.
Txhawm rau khaws broccoli, 3 yam yuav tsum tau ua raws li:
- Kub 0 - 3 ° C
- High humidity
- Qhov cua zoo