7 kyawawan dalilai don cin broccoli

Wadatacce

• 1. Yana rage cholesterol
• 2. Yana hana cutar zuciya da jijiyoyin jini
• 3. Yana saukaka narkewa
• 4. Guji maƙarƙashiya
• 5. Yana kiyaye idanu
• 6. Yana kiyaye matsalolin haɗin gwiwa
• 7. Yana kara karfin jiki
• 8. Yana hana bayyanar cutar kansa
• Bayanin abinci na broccoli
• Abincin Broccoli
• 1. Shinkafa da broccoli
• 2. Salatin Broccoli tare da karas
• 3. Broccoli au gratin
• 4. Ruwan Broccoli tare da apple

Broccoli shuki ne mai giciye wanda yake na dangi Brassicaceae. Wannan kayan lambu, ban da samun ƙananan adadin kuzari (adadin kalori 25 a cikin gram 100), sanannu ne a kimiyance don samun babban adadin sulforaphanes. Wasu karatuttukan kimiyya suna nuna cewa waɗannan mahaɗan zasu iya taimakawa hana canje-canje ƙwayoyin ƙwayoyin cuta, ƙari ga haɗuwa da ƙananan haɗarin ƙwayar ƙwayar cuta.

Hanya mafi kyau ta cinye broccoli ita ce ta ganyenta da kuma ɗamarar da aka tafasa na kimanin minti 20 don hana asarar bitamin C. Haka kuma yana yiwuwa a cinye shi ɗanye a cikin salads da ruwan 'ya'yan itace. Amfani da wannan kayan lambu a kai a kai na taimakawa inganta garkuwar jiki da sauƙar maƙarƙashiya.

1. Yana rage cholesterol

Broccoli abinci ne mai wadataccen zaren narkewa, wanda ke ɗaure da ƙwayar cholesterol a cikin hanji da rage shan shi, ana kawar da shi ta hanyar najasa da kuma taimakawa wajen sarrafa matakansa a jiki.

2. Yana hana cutar zuciya da jijiyoyin jini

Baya ga rage cholesterol, broccoli yana kiyaye jijiyoyin jini da ƙarfi saboda haka yana iya kiyaye karfin jini a ƙarƙashin iko. Bugu da kari, yana dauke da sulforaphane, wani sinadari mai dauke da sinadarai masu saurin kumburi wanda ke hana bayyanar raunuka a cikin jijiyoyin jini da ci gaban cututtuka a jijiyoyin jijiyoyin jiki.

3. Yana saukaka narkewa

Broccoli hanya ce mai kyau don ci gaba da narkewar abinci yana aiki yadda ya kamata, saboda wadataccen abun da yake cikin sulforaphane yana daidaita adadin ƙwayoyin cuta a cikin ciki, kamar Helicobacter pylori, guje wa bayyanar ulcers ko gastritis, misali.

4. Guji maƙarƙashiya

Fibbobin da ke cikin broccoli suna hanzarta wucewa ta hanji kuma suna ƙaruwa ƙimar najasa, wanda tare da wadataccen ruwan sha, yana fifita fitowar najasa.

5. Yana kiyaye idanu

Lutein wani nau'in karotenoid ne wanda ke cikin broccoli wanda zai iya taimakawa kare idanu daga lalacewar cutar makara da ci gaban ido, matsalolin da ke sa daskarewa gani, musamman ma tsofaffi. Adadin lutein a cikin broccoli ya kai 7,1 zuwa 33 mcg a kowace gram na nauyin wannan kayan lambu.

6. Yana kiyaye matsalolin haɗin gwiwa

Broccoli kayan lambu ne tare da kyawawan abubuwan kare kumburi wadanda ke taimakawa rage kumburin hadin gwiwa, wanda zai iya jinkirta ci gaban matsalolin haɗin gwiwa kamar su osteoarthritis, misali.

7. Yana kara karfin jiki

Saboda yawan bitamin C, glucosinolates da selenium, yawan cin broccoli a kai a kai na taimakawa wajen kara garkuwar jiki da inganta garkuwar jiki, tare da kare jiki daga kamuwa da cututtuka.

8. Yana hana bayyanar cutar kansa

Broccoli yana da wadataccen sulforafan, glucosinolates da indole-3-carbinol, abubuwan da ke aiki a matsayin antioxidants, suna taimakawa wajen hana ci gaban nau'o'in cutar kansa daban, musamman ciwon ciki da hanji. Bugu da kari, indole-3-carbinol shima yana rage adadin isrogen da ke zagayawa a cikin jini, yana hana bayyanar kwayar cutar kansa wanda ci gaban sa ya dogara da wannan hormone.

Wasu nazarin suna ba da shawarar cewa shan kofi 1/2 na broccoli a rana na iya taimakawa rigakafin cutar kansa.

Bayanin abinci na broccoli

Abincin Broccoli

Broccoli za a iya shirya shi ta hanyoyi daban-daban, daga tafasashshi da kuma tatsa, duk da haka hanya mafi kyau ta cin ta ita ce danye, tunda ta wannan hanyar babu asarar abubuwan gina jiki. Don haka, kyakkyawar shawara don amfani da ɗanyen broccoli shine yin salad ko amfani da shi a cikin shirya ruwan 'ya'yan itace, tare da lemu, kankana ko karas, misali.

1. Shinkafa da broccoli

Don shirya wannan shinkafar da aka wadata da broccoli kawai ƙara a cikin kofi na shinkafa, da kofuna biyu na ruwa. Sai kawai idan shinkafar ta wuce mintuna 10 sai a ƙara kofi da yankakken broccoli, gami da ganye, tushe da furanni.

Don ƙara haɓaka ƙimar abinci na wannan girke-girke, ana iya amfani da shinkafar ruwan kasa.

2. Salatin Broccoli tare da karas

Yanke broccoli ki saka a kwanon rufi mai kamar lita 1 na ruwa ki dafa har sai ya ɗan yi laushi. Da yake lokacin girkin broccoli ya banbanta da karas, dole ne a sa karas ɗin ya dahu kafin lokacin da ya kusa sai a saka broccoli a cikin ruwan gishiri. Da zarar an dafa shi, yayyafa da dusar mai na man zaitun. Wani zabi kuma shine a nika tafarnuwa tafarnuwa guda 2 a cikin mai sannan a yayyafa broccoli da karas kafin ayi hidimar.

3. Broccoli au gratin

Bar dukkan broccoli akan takardar burodi da aka rufe da takarda mai yatsa kuma yayyafa da gishiri, yankakken faski da barkono baƙi. A rufe da cuku da aka zaba, grated ko a yankata, kuma a gasa a murhu na kimanin minti 20.

4. Ruwan Broccoli tare da apple

Sinadaran

• 3 ƙananan raka'a na koren apple;
• 2 kofuna na broccoli;
• 1 lemun tsami;
• 1.5 L na ruwan sanyi

Yanayin shiri

Yanke apple da broccoli stalks, saka a cikin blender kuma ƙara ruwa da ruwan lemun tsami 1. Buga dukkan abubuwan da ke ciki kuma ku sha bayan haka. Hakanan ana iya sanya wannan ruwan a cikin sauran ganyen kore, kamar su coriander da faski, alal misali.