Zaub cob pob

Ntsuab superfood. Dab tsi koj yuav tsum paub txog zaub cob pob thiab zaub mov qab li cas

Nrog rau qhov kawg ntawm tshav kub, zaub tshiab yog dwindling, tab sis hmoov zoo, qhov no yog lub caij rau zaub cob pob, cov khoom lag luam legendary. Cov ntsuag no puas zoo tiag?

Broccoli yog cov khoom noj muaj txiaj ntsig zoo, nplua nuj nyob hauv cov vitamins thiab cov as -ham, thiab tib lub sijhawm muaj calories tsawg. Broccoli belongs rau tsev neeg cruciferous, nws cov txheeb ze yog Brussels sprouts, cauliflower, zaub qhwv dawb, zaub xas lav, thiab tseem rucola, pak choy zaub xam lav, mizuna, watercress, radish, horseradish, mustard thiab wasabi. Broccoli muaj sulphorophane, ib hom tshuaj sulfur pom nyob hauv cov zaub cruciferous uas cov kws tshawb fawb tiv thaiv kab mob qog noj ntshav tau tso lawv txoj kev cia siab rau: nws ntseeg tias sulphorophane tuaj yeem txo qhov kev pheej hmoo ntawm qee yam mob qog noj ntshav. Qhov txaus siab, qhov muaj peev xwm ua phem los ntawm zaub paj kuj tseem cuam tshuam nrog tib yam khoom, vim tias sulfurofan nws tus kheej yog lom thiab siv los ntawm cov nroj tsuag los tiv thaiv kab tsuag.

Zaub cob pob tau tsim los ntawm cov zaub ntsuab qus rov qab rau hauv lub sijhawm ntawm lub tebchaws Loos, thiab cov neeg Loos nyiam cov khoom tshiab ntau heev. Lub npe zaub cob pob yog los ntawm lus Italian "broccolo" - "hlav ntawm zaub qhwv", thiab lub npe nrov thoob ntiaj teb rau cov zaub pib thaum xyoo 1920, txawm hais tias lub ncov tiag tiag pib thaum peb xyoo peb.

Cov txiaj ntsig ntawm broccoli: qhov tseeb

1.100 g ntawm zaub cob pob muaj 55 kcal.

2. Zaub cob pob yog qhov zoo tshaj plaws ntawm cov vitamins K thiab C, qhov zoo ntawm folic acid, carotenodia, potassium, fiber.
3. Vitamin K yog qhov tsim nyog rau kev ua haujlwm ntawm ntau cov protein koom nrog ntshav txhaws, thiab kuj tseem pab ua kom cov leeg pob txha muaj zog, yog li cov zaub mov ntsuab pom zoo rau kev mob txha. Cov neeg laus yuav tsum muaj 1 mcg ntawm vitamin K rau ib phaus ntawm lub cev hnyav. Tsuas yog 100 g ntawm cov kua zaub ntsuab broccoli yuav muab koj lub cev nrog 145 mcg ntawm cov vitamins K - cov khoom noj kom zoo uas tau los ntawm koj cov zaub mov kom yooj yim.
4. Vitamin C tsim cov collagen, uas tsim cov ntaub so ntswg thiab pob txha ntawm lub cev thiab pab kho qhov txiav thiab qhov txhab. Vitamin C yog lub zog tiv thaiv kab mob thiab tiv thaiv lub cev los ntawm cov teeb meem dawb radicals. Ib qho 150g ntawm cov zaub qhwv siav muaj ntau npaum li vitamin C ntau li txiv kab ntxwv thiab yog qhov zoo ntawm beta-carotene. Broccoli tseem muaj cov vitamins B1, B2, B3, B6, hlau, magnesium, potassium thiab zinc.
5. Fiber ntau txhawb kev zom zaub mov thiab pab txo qis cov roj (cholesterol).
6. Zaub cob pob muaj cov carotenoids xws li lutein thiab zeaxanthin, uas nyob rau xyoo 2006 thiab 2003 cov kev tshawb fawb tau cuam tshuam nrog txo kev pheej hmoo ntawm cov hnub nyoog tsis pom kev xws li cataracts thiab macular degeneration. Hmo ntuj dig muag tseem txuas nrog rau cov vitamin A tsis txaus. Zaub cob pob muaj beta-carotene, uas lub cev hloov mus rau vitamin A.
7. Poov tshuaj yog cov ntxhia thiab cov roj ntsha hluav taws xob uas yog qhov tseem ceeb rau cov hlab ntsha ua haujlwm thiab lub plawv dhia. Folate - Qhov tseem ceeb rau kev tsim thiab tswj cov hlwb tshiab hauv lub cev.
8. Tab sis hais tias tsis yog txhua txhua. Peb tsis tau siv los xav txog cov zaub uas muaj roj tsawg yog qhov ua kom muaj cov omega-3 fats, tab sis thaum zaub cob pob muaj zaub mov tsawg, cov zaub mov no omega-3 tseem tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev noj haus. 300 grams ntawm zaub cob pob muaj li ntawm 400 mg ntawm omega-3 nyob rau hauv daim ntawv ntawm alpha-linolenic acid - txog tib yam li cov roj flaxseed tsiav tshuaj - txaus los muab tsawg los tiv thaiv kev cuam tshuam.

Yuav ua li cas broccoli ua mob?

Raws li tau hais los saum no, sulfurofan, uas tau tsim hauv cov zaub paj thaum cov ntoo puas lossis txiav, yog kev tiv thaiv ntuj tiv thaiv kab tsuag hauv zaub paj. Rau qee cov kab me me, nws muaj kev phom sij. Puas yog teeb meem rau tib neeg? Ib zaug hauv cov ntshav, sulfurofan tau tawm ntawm nws sai li sai tau - tom qab peb teev. Txawm li cas los xij, cov neeg uas muaj tshuaj lom lub cev, lub cev tsis muaj zog, lub siab thiab / lossis kab mob plab zom mov feem ntau yuav muaj cov tsos mob cuam tshuam nrog tshuaj lom neeg hauv qee yam zaub uas feem ntau tsis muaj teeb meem. Txij li thaum sulfurofan tuaj yeem tiv thaiv kev ua haujlwm ntawm cov thyroid caj pas, cov neeg uas muaj hypothyroidism (cov qog ua haujlwm tsis zoo) zoo dua siv crucifers nrog ceev faj.

Cov zaub mov twg yog cov ua kom loj dua - nyoo lossis siav siav?

Ib xyoo 2008 tsab ntawv tshaj tawm los ntawm Phau Ntawv Sau Txog Kev Ua Liaj Ua Teb thiab Khoom Noj Khoom Haus Khoom Noj Khoom Haus pom tias kub npau thiab muab cub yog qhov zoo tshaj rau kev khaws cov khoom noj antioxidant ntawm zaub cob pob. Txawm li cas los xij, kev ua noj ua haus tau rhuav tshem cov vitamin C. Lwm cov kev tshawb fawb pom tau tias zaub cob pob nyoos yog qhov zoo tshaj rau kev khaws cia cov qib sulforaphane. Hauv lwm cov lus, txawm tias koj noj zaub cob pob nyoos lossis siav, nws yog ib qho tseem ceeb ntawm cov khoom noj muaj txiaj ntsig.

Yuav ua li cas noj zaub cob pob

Ua ntej tshaj plaws, koj yuav tsum xaiv lub taub hau txaus rau zaub qhwv. Zaub cob pob yuav tsum tshiab tshiab - ib qho tseem ntsuab xim, tsis muaj yellowness, blueness, tsaus me ntsis, thiab ntom ntsuab inflorescences. Kev ua noj ua haus muaj peev xwm cuam tshuam rau cov zaub mov tsis muaj txiaj ntsig thiab txiaj ntsig kev noj qab haus huv ntawm zaub cob pob. Piv txwv li, lub rwj tuaj yeem tshem tawm 90% ntawm cov zaub mov muaj txiaj ntsig los ntawm zaub cob pob. Nyob rau tib lub sijhawm, muab cub, kib, sib sib zog nqus kib thiab lub qhov cub microwave zoo li yuav khaws cov khoom noj muaj txiaj ntsig. Yog tias koj hau cov zaub cob pob, ua kom sai thiab sai li sai tau muab cov zaub tso rau hauv dej, kom zoo ib yam li hauv daim ntawv qhia hauv qab no, kom muaj lub ntsej muag ntsuab xim thiab cov khoom noj kom siab.

Zaub cob pob: zaub mov txawv

Broccoli inflorescences tau siv hauv zaub mov. Lawv tuaj yeem siv hauv cov zaub nyoos thiab tais diav nyoos lossis ua noj, lossis hauv cov kua zaub qab zib, ntxiv rau quiches thiab lwm cov ncuav qab zib, thiab hauv smoothies. Sim cov tais diav no.

Zaub cob pob omelet

Txiav cov broccoli rau hauv me me florets. Ncuav ½ cm dej rau hauv lub lauj kaub. Boil dej thiab kis cov zaub paj hauv ib txheej. Ua noj, npog rau 1 mus rau 2 feeb. Ntws dej, ntxiv butter thiab ncuav hauv qe-mis sib tov. Sprinkle nrog tws Hutsul cheese lossis lwm yam cheese. Tom ntej no, ua noj thiab ua haujlwm zoo ib yam li omelet.

Zaub cob pob nrog creamy

Disassemble 2-3 lub taub hau ntawm zaub cob pob rau inflorescences. Boil dej nyob rau hauv saucepan thiab npaj ib lub tais ntawm dej txias (nyiam dua dej khov) ua ntej. Tso cov inflorescences rau hauv dej npau npau, ua noj rau 1-2 feeb. Tshem cov zaub cob pob thiab tso rau hauv dej khov.

Tso 100 ml ntawm cream (15-50%) tso rau ntawm lub qhov cub kom sov. Nqa mus rau lub npuas me tshaj li cov tshav kub qis thiab ntxiv 20-25 g ntawm grated Parmesan lossis cov xim xiav cheese. Do kom txog thaum tus thiab tshem tawm ntawm tshav kub. Ua cov zaub cob pob uas poob nrog kua cheese, ntxiv rau ntawm cov zaub mov kub lossis hauv chav kawm.

Zaub cob pob nrog qej

Boil broccoli raws li daim ntawv qhia saum toj no lossis ua kom nws sov. Dhau 1-2 cloves ntawm qej los ntawm kev nias, ntsev, lub caij nrog kua txob dub thiab sib xyaw nrog 50-100 ml ntawm cov txiv ntseej. Caij lub broccoli nrog qej roj thiab ua haujlwm. Rau kev noj mov ntau ntxiv, ntxiv durum nplej nplej nplej rau cov zaub paj (1 txog 1). Cov ntses no mus tau zoo nrog cov zaub nyoos nyoos thiab zaub nyoos nrog nws. Yog tias xav tau, tsw qab hnav khaub ncaws nrog cov noob hnav thiab siv cov kua ntses tsis txhob ntsev.

Zaub cob pob hauv qhov cub

Preheat qhov cub kom txog 220 ° C. Kab ntawv ci ci nrog txhuas ntawv ci, txhuam nrog roj roj. Npaj zaub paj ntsuab florets thiab drizzle nrog roj ib yam nkaus thiab. Tshaj cov roj hla ntawm cov zaub qhwv, maj mam ntsev thiab nphoo nrog Parmesan. Ci li 15-20 feeb, ua ib sab zaub los yog ua khoom noj txom ncauj sov.