Broccoli 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Fiber
• Furotin
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin lafiya na broccoli
• Rigakafin cutar kansa
• Levelsananan matakan cholesterol
• Lafiyar ido
• Entialarin hasara
• Matsalar thyroid
• Masu rage jini
• Layin kasa

Broccoli (Brassica oleracea) shine kayan marmarin giciye wanda ya danganci kabeji, Kale, farin kabeji, da kuma tsiron Brussels.

Wadannan sanannun kayan lambun an san su da fa'idodin lafiyarsu.

Broccoli yana da yawa a cikin abubuwan gina jiki, ciki har da zare, bitamin C, bitamin K, ƙarfe, da potassium. Hakanan yana da ƙarin furotin fiye da sauran kayan lambu.

Ana iya jin daɗin wannan ɗanyen ɗanyen na ɗanyen ko kuma wanda aka dafa, amma binciken da aka yi kwanan nan ya nuna cewa tururi a hankali yana ba da fa'idodin kiwon lafiya (,).

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da broccoli.

Gaskiyar abinci mai gina jiki

Raw broccoli ya ƙunshi kusan 90% ruwa, 7% carbs, 3% furotin, kuma kusan babu mai.

Broccoli yana da ƙarancin adadin kuzari, yana samar da adadin kuzari 31 kawai a cikin kofi (gram 91).

Gaskiyar abinci mai gina jiki don kofi 1 (gram 91) na ɗanyen broccoli sune ():

• Calories: 31
• Ruwa: 89%
• Furotin: 2.5 grams
• Carbs: 6 gram
• Sugar: 1.5 gram
• Fiber: Gram 2.4
• Kitse: 0.4 gram

Carbs

Brobsoli's carbs galibi sun haɗa da zare da sukari.

Sugars sune fructose, glucose, da sucrose, tare da ƙananan lactose da maltose ().

Koyaya, jimlar abun da ke cikin carb yana da ƙasa ƙwarai, tare da giram 3.5 kawai na carbs mai narkewa a cikin kofi (gram 91).

Fiber

Fiber wani muhimmin bangare ne na abinci mai kyau.

Zai iya inganta lafiyar hanji, taimakawa hana cututtuka daban-daban, da taimakawa rage nauyi (,).

Kofi ɗaya (gram 91) na ɗanyen broccoli yana samar da fiber na gram 2.3, wanda yake kusan 5-10% na Darajar Kullum (DV) ().

Broccoli yana da ƙarancin carbs da ke narkewa amma yana ba da adadin zare mai kyau, wanda ke inganta lafiyar hanji kuma yana iya rage haɗarin kamuwa da cututtuka daban-daban.

Furotin

Sunadaran sune tubalin ginin jikinka, ya zama dole don ci gaba da kiyayewa.

Broccoli yana da ɗan furotin kaɗan, wanda ke da kashi 29% na nauyin bushewar shi, idan aka kwatanta da yawancin kayan lambu.

Koyaya, saboda yawan ruwansa, kofi 1 (gram 91) na broccoli yana samar da gram 3 na furotin kawai.

Broccoli ya fi girma a furotin fiye da yawancin kayan lambu. Wannan ya ce, adadin furotin a cikin kowane aiki yana da ƙasa kaɗan.

Vitamin da ma'adanai

Broccoli ya ƙunshi nau'ikan bitamin da ma'adinai, gami da,,,, 10,,):

• Vitamin C Antioxidant, wannan bitamin yana da mahimmanci ga aikin rigakafi da lafiyar fata. Kudin 1/2-gram (gram 45) na ɗanyen broccoli yana bayar da kusan 70% na DV.
• Vitamin K1. Broccoli ya ƙunshi adadin bitamin K1 mai yawa, wanda yake da mahimmanci don daskarewar jini kuma yana iya inganta lafiyar ƙashi.
• Folate (bitamin B9). Musamman mahimmanci ga mata masu juna biyu, ana buƙatar fure don ci gaban nama da aikin kwayar halitta.
• Potassium. Wani mahimmin ma'adinai, potassium yana da amfani ga kulawar jini da rigakafin cututtukan zuciya.
• Manganisanci Ana samo wannan alamar mai yawa a cikin cikakkun hatsi, legumes, 'ya'yan itatuwa, da kayan marmari.
• Ironarfe. Wani mahimmin ma'adinai, baƙin ƙarfe yana da ayyuka masu mahimmanci da yawa a jikinka, kamar jigilar oxygen cikin ƙwayoyin jinin jini.

Broccoli kuma yana ƙunshe da sauran bitamin da ƙananan ma'adinai a ƙarami kaɗan. A zahiri, tana samar da kusan kusan kowane irin sinadari da kuke buƙata.

Broccoli yana da yawa a cikin bitamin da kuma ma'adanai da yawa, gami da sinadarin folate, potassium, manganese, iron, da bitamin C da K1.

Sauran mahadi

Broccoli yana da wadata a cikin antioxidants daban-daban da kuma mahaɗan tsire-tsire, wanda ke ba da gudummawa ga fa'idodin lafiyarsa. Waɗannan sun haɗa da (,,,,, 20):

• Sulforaphane. Ofaya daga cikin mafi yawan wadatattun abubuwa da aka yi nazari akan mahaɗan shuke-shuke a cikin broccoli, sulforaphane na iya kariya daga nau'o'in cutar kansa.
• Indole-3-carbinol. Abun na musamman mai gina jiki wanda aka samo a cikin kayan marmari mai gishiri, wannan mahaɗin na iya taimakawa yaƙi da cutar kansa.
• Carotenoids. Broccoli ya ƙunshi lutein, zeaxanthin, da beta carotene, waɗanda ƙila za su iya ba da gudummawa wajen inganta lafiyar ido.
• Kaempferol. Antioxidant tare da fa'idodi da yawa don kiwon lafiya, wannan mahaɗar na iya kariya daga cututtukan zuciya, kansar, kumburi, da rashin lafiyar.
• Quercetin. Wannan antioxidant yana da fa'idodi da yawa, gami da rage hauhawar jini a cikin mutane masu manyan matakai.

Broccoli yana da yawa a cikin mahaɗan tsire-tsire da yawa waɗanda ke da alaƙa da fa'idodin kiwon lafiya. Mafi yawan gaske shine sulforaphane.

Amfanin lafiya na broccoli

Kayan marmari na gishiri kamar broccoli suna samar da mahaɗan mai ƙin sulfi wanda ke da alhakin dandano mai ɗanɗano ().

Wadannan mahaukatan mahaukatan na iya samun fa'idodi masu yawa na lafiya.

Rigakafin cutar kansa

Ciwon kansa yana haɓaka da saurin ci gaban ƙwayoyin cuta wanda ba al'ada ba kuma ana danganta shi da gajiya mai sanya maye ().

Broccoli an ɗora shi tare da mahaɗan waɗanda aka yi imanin suna kare kansar.

Nazarin lura ya nuna cewa amfani da kayan marmarin gicciye, gami da broccoli, yana da nasaba da raguwar haɗarin cututtukan kansa da yawa, gami da huhu, launi, nono, prostate, pancreatic, da cututtukan ciki (,,,).

Wani dangi na musamman na mahaɗan tsirrai da ake kira isothiocyanates ya kafa kayan lambu mai ƙayatarwa ban da sauran kayan lambu.

Nazarin ya nuna cewa Isothiocyanates suna shafar enzymes na hanta, rage damuwa mai narkewa, rage kumburi, kara kuzarin garkuwar ku, da kuma magance ci gaba da ci gaban ciwon daji (,,).

Babban isothiocyanate a cikin broccoli, sulforaphane, yana aiki ne da samuwar cutar kansa a matakin kwayar halitta ta hanyar rage gajiya mai narkewa (, 30,).

Sulforaphane na faruwa sau 20-100 a mafi girma a cikin samarin broccoli sprouts fiye da cikewar shugabannin wannan kayan lambu ().

Kodayake ana samun kari na broccoli, ƙila ba za su iya ba da gudummawar adadin isothiocyanates ba don haka ba za su ba da fa'idodi iri ɗaya ba kamar cin abinci gaba ɗaya, sabo ne broccoli (,).

Levelsananan matakan cholesterol

Cholesterol na da mahimman ayyuka a jikin ku.

Misali, babban mahimmin abu ne a cikin samuwar bile acid, wanda zai taimaka maka narkewar mai. Bile acid suna samuwa a cikin hanta, an adana su a cikin mafitsara, kuma ana sakasu cikin tsarin narkewar ku duk lokacin da kuka ci kitse.

Bayan haka, za a sake dawo da bile acid a cikin jini kuma ana sake amfani da su.

Abubuwa a cikin broccoli suna ɗaure da ƙwayoyin bile a cikin hanjinku, suna ƙaruwa da fitar da hanzarinsu kuma yana hana a sake amfani dasu (35).

Wannan yana haifar da kirkirar sabbin bile acid daga cholesterol, rage duka matakan wannan alamar a jikinku.

An danganta wannan tasirin da rage haɗarin cututtukan zuciya da cutar kansa ().

A cewar wani binciken, steamed broccoli yana da amfani musamman don rage matakan cholesterol ().

Lafiyar ido

Rashin gani sosai sakamako ne na tsufa.

Biyu daga cikin manyan carotenoids a cikin broccoli, lutein da zeaxanthin, suna da alaƙa da raguwar haɗarin cututtukan ido masu alaƙa da shekaru (,).

Rashin bitamin A na iya haifar da makantar dare, wanda za a iya juya shi tare da inganta yanayin bitamin A ().

Broccoli ya ƙunshi beta carotene, wanda jikinku ya canza zuwa cikin bitamin A. Wannan kayan lambu na iya haɓaka gani a cikin mutane masu ƙarancin bitamin A.

Broccoli's isothiocyanates na iya inganta yawancin halayen haɗari don cututtuka da rage haɗarin cutar kansa. Abin da ya fi haka, wannan kayan lambu na iya taimakawa rage ƙwayar cholesterol da haɓaka lafiyar ido.

Entialarin hasara

Broccoli yawanci ana jure shi da kyau, kuma rashin lafiyan yana da wuya. Koyaya, wasu lamuran sun cancanci ambata ().

Matsalar thyroid

Ana daukar Broccoli a matsayin goitrogen, wanda ke nufin cewa adadi mai yawa na iya cutar da glandar thyroid a cikin mutane masu damuwa.

Dafa wannan kayan lambu akan babban zafi na iya rage wadannan tasirin ().

Masu rage jini

Mutanen da ke shan warfarin mai ƙarancin jini ya kamata su tuntuɓi likitan lafiyarsu kafin su ƙara shan broccoli saboda babban abin da ke cikin bitamin K1 na iya ma'amala da wannan magani ().

Broccoli yawanci ana jure shi da kyau. Duk da haka, yana iya samun tasirin da ba a so a kan thyroid a cikin wasu mutane kuma yana iya tsoma baki tare da maganin rage jini.

Layin kasa

Broccoli shine ɗayan shahararrun kayan lambu a duniya. Abu ne mai sauki a shirya kuma a cinye duka danye da dafaffe.

Yana da yawa a yawancin abubuwan gina jiki, gami da dangin mahaɗan shuka waɗanda ake kira isothiocyanates, waɗanda ƙila suna da fa'idodin kiwon lafiya da yawa.

Hakanan asalin asalin fiber ne kuma mafi girma a furotin fiye da sauran kayan lambu.

Idan kana neman ci gaban lafiya, kayi la’akari da kara wannan kayan lambu na giciye a abincinka a yau.