Ntxiv broccoli rau koj cov zaub mov, cov zaub no tiv thaiv ntau hom mob qog noj ntshav. Hauj lwm
Broccoli yog "tus huab tais" ntawm tsev neeg cruciferous. Cov zaub no zoo li tsob ntoo me me.
Ntau hom broccoli sib txawv hauv qhov tsw thiab kev ntxhib los mos, thiab yog mos, stringy, thiab crunchy. Txawm tias cov xim txawv ntawm ntsuab mus rau ntshav. Cov zaub no muaj ntau cov as-ham, phytonutrients thiab antioxidants. Nws kuj tseem muaj txiaj ntsig zoo vim nws muaj zog tiv thaiv kab mob, tiv thaiv kab mob, thiab tiv thaiv qog noj ntshav.
Tus nqi noj haus
Broccoli yog ib qho tshuaj tua kab mob tshwj xeeb. Cov zaub no muaj ntau yam muaj zog antioxidants xws li quercetin, glutathione, beta-carotene, indoles, vitamin C, lutein, thiab sulforaphane. Cov tshuaj antioxidants no ua rau broccoli yog cov khoom noj zoo heev rau cov neeg uas tawm tsam mob qog noj ntshav, tshwj xeeb tshaj yog lub mis, lub tsev me nyuam, prostate, nyuv thiab mob qog noj ntshav.
Cov zaub no zoo tsis muaj calories thiab muaj cov vitamins A, C, K, B6 thiab E, nrog rau calcium, folic acid, phosphorus, potassium thiab magnesium. Muaj txiaj ntsig zoo rau kev noj qab haus huv
Cov phytonutrients thiab antioxidants pom nyob rau hauv broccoli boost peb tiv thaiv mechanisms thiab txhawb zus tau tej cov tshuaj tiv thaiv los tiv thaiv qog noj ntshav.
Pob txha noj qab haus huv. Ib khob kua txiv hmab txiv ntoo ib hnub yuav muab cov calcium uas peb xav tau los tsim cov pob txha muaj zog. Qhov no yog qhov zoo dua li haus cov kua mis nyuj, uas muaj cov roj saturated thiab tsis muaj txiaj ntsig kev noj qab haus huv ntawm broccoli.
Kev tiv thaiv kev yug me nyuam. Antioxidant compounds tiv thaiv cov phev thiab tiv thaiv kev puas tsuaj ntawm caj ces thiab muaj peev xwm yug me nyuam hauv cov xeeb ntxwv.
Mob qog noj ntshav. Broccoli muaj cov tshuaj tiv thaiv estrogen hu ua glucosinolates, tshwj xeeb tshaj yog pab tshem tawm cov tshuaj estrogen uas cuam tshuam nrog mob qog noj ntshav.
digestive system. Zoo li tag nrho cov zaub cruciferous, broccoli txhawb txoj hnyuv noj qab haus huv los ntawm kev tiv thaiv cem quav thiab mob qog noj ntshav.
Cov kab mob qhov muag. Qib siab ntawm antioxidants hauv broccoli txhawb kev noj qab haus huv thiab yog qhov zoo tshaj plaws tiv thaiv kab mob qhov muag. Lutein, muaj nyob rau hauv broccoli, tshwj xeeb tshaj yog tsim nyog rau lub hnub nyoog-hais txog macular degeneration.
Lub cev tiv thaiv kab mob. Ib nrab khob kua txiv hmab txiv ntoo ib hnub yuav muab ntau tshaj vitamin C txaus rau koj, uas pab txhawb koj lub cev tiv thaiv kab mob thiab tua ntau yam kab mob.
Prostate mob cancer. Indole-3-carbinol pom nyob rau hauv broccoli yog ib qho zoo kawg nkaus tiv thaiv kab mob sib txuas uas tiv thaiv lub mis thiab prostate cancer.
Tawv. Qhov siab ntawm sulforaphane nyob rau hauv broccoli pab ntxuav lub siab thiab daim tawv nqaij, thiab tiv thaiv daim tawv nqaij los ntawm cov teebmeem ntawm overexposure rau lub hnub.
Mob plab. Cov ntsiab lus siab ntawm sulforaphane hauv broccoli tuaj yeem pab lub cev tshem tawm nws tus kheej ntawm cov kab mob uas yog lub luag haujlwm rau feem ntau cov kab mob peptic. Cov tshuaj no kuj pab nrog lwm yam mob plab xws li gastritis thiab esophagitis.
Cov qog nqaij hlav. Sulforaphane muaj nyob rau hauv cov concentrations siab heev hauv broccoli thiab txhawb lub cev tsim cov detoxifying enzymes uas txo cov qog loj.
Lub tswv yim
Thaum muas broccoli, xaiv cov zaub ntsuab nrog cov stems ruaj. Khaws broccoli rau hauv ib lub hnab yas qhib hauv lub tub yees ntev li plaub hnub. Koj tuaj yeem sib tov kua txiv hmab txiv ntoo nrog kua txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo ntsuab kom nws palatable. Raw broccoli kua txiv yog qhov zoo tshaj plaws. Broccoli tuaj yeem steamed thiab sai sai.