Tse ka Hare
Histori ea broccoli
Broccoli e simolohile Italy. E fumanoe ka ho kopanya lijalo tse ling tsa k'habeche lekholong la boXNUMX-XNUMX la lilemo BC. Ka makholo a mangata a lilemo mofuta ona oa k'habeche o ne o sa tsejoe ka ntle ho Italy. Broccoli e tlisitsoe Fora feela lekholong la boXNUMX la lilemo ka lebaka la Catherine de Medici, le Engelane le hamorao - lekholong la boXNUMX la lilemo. Mona e ne e bitsoa asparagus ea Italy. Broccoli e fihlile United States qalong ea lekholo la boXNUMX la lilemo ka lebaka la bajaki ba Mataliana.
Melemo ea broccoli
Broccoli ke meroho e nang le phepo. Lintho tse molemo tsa broccoli li kenyelletsa phello e ntle tšilong ea lijo, pelo, tsamaiso ea 'mele ea ho itšireletsa mafung, hammoho le liphello tse khahlanong le ho ruruha le tse khahlanong le kankere. Ho feta moo, broccoli e na le sodium e tlase le lik'halori 'me ha e na mafura ho hang.
"Broccoli e na le fiber e ngata, vithamine C, potasiamo, vithamine B6 le vithamine A," ho bolela Victoria Jarzabkowski, setsebi sa phepo e nepahetseng Setsing sa Fitness sa Texas Univesithing ea Texas e Austin. "Le protheine e lekaneng."
Broccoli ke mohloli o ruileng oa mebala ea limela le li-antioxidants. Li-pigments tsa limela ke lintho tse fang limela 'mala, monko le tatso. Ho ea ka Mokhatlo oa Amerika oa Lipatlisiso tsa Kankere, mebala ea limela e na le lintho tse ngata tse molemo. Li-pigments tse fumanoang ho broccoli li kenyelletsa glucobrassicin, carotenoids, le flavonoids.
Dr. Jarzabkowski o re: “Li-antioxidant li thusa ho fokotsa li-radicals mahala tse ka senyang lisele tsa ’mele. Li-radicals tsa mahala ke limolek'hule tse sa tsitsang tse entsoeng ka lebaka la metabolism. Ho ea ka National Cancer Institute, metsoako ena e eketsa kotsi ea ho tšoaroa ke kankere.
"Broccoli ke mohloli oa lutein, e leng karolo ea li-antioxidants, hammoho le sulforaphane, antioxidant e matla," ho bolela Dr. Jarzabkowski. Broccoli e boetse e na le limatlafatsi tse eketsehileng, ho akarelletsa le magnesium, phosphorus, le zinki tse nyenyane le tšepe.
Tšusumetso ho lefu la tsoekere le autism
Bakeng sa batho ba nang le botenya le lefu la tsoekere la mofuta oa 2, tlhahiso ea broccoli ke seo ngaka e se laetseng. Sengoliloeng se phatlalalitsoeng koranteng ea Science Translational Medicine ka June 14, 2017, bo-rasaense ba bua ka bokhoni ba ntho ea sulforaphane, e fumanehang ho broccoli (hammoho le meroho e meng ea cruciferous, k'habeche le limela tsa Brussels), ho fokotsa ts'ebetso ea liphatsa tsa lefutso tsa 50. e ikarabellang bakeng sa pontšo ea matšoao a lefu la tsoekere la mofuta oa 2. . Boithuto bona bo kenyelelitse bakuli ba 97 ba nang le lefu la tsoekere la mofuta oa 2 ba phekoloang ka broccoli bakeng sa libeke tse 12. Ho ne ho se na phello ho bakuli ba se nang botenya, ha barupeluoa ba batenya ba bile le phokotso ea 10% ea tsoekere e potlakileng ho bapisoa le taolo. Leha ho le joalo, tekanyo ea antioxidant eo barupeluoa ba e fumaneng ka kakaretso e ne e le makhetlo a 100 ho feta ka tlhaho ho broccoli.
Ntho e tšoanang e bontšitsoe ho thusa ho imolla matšoao a amanang le autism. Ka October 13, 2014 Proceedings of the National Academy of Sciences, bafuputsi ba tlalehile hore bakuli ba nang le autism ba ileng ba fumana sekhetho se nang le sulforaphane ba bile le ntlafatso ea puisano ea mantsoe le likamano tsa sechaba.
Thibelo ea Kankere
Ntho e tsebahalang haholo le e molemo ea Broccoli ke bokhoni ba eona ba ho itšireletsa khahlanong le mofetše. Broccoli ke meroho ea cruciferous. Hoa tsebahala hore meroho eohle ea lelapa lena e khona ho sireletsa khahlanong le nts'etsopele ea mofetše oa mala le mala, "ho bolela Dr. Jarzabkowski.
Mokhatlo oa Kankere oa Amerika o hatisa bohlokoa ba broccoli e nang le li-antioxidants tse matla - sulforaphane le indole-3-carbinol. Lintho tsena li na le thepa ea detoxifying 'me li khona ho fokotsa ho teba ha khatello ea oxidative. Li ka boela tsa ama maemo a estrogen, e leng ho fokotsang kotsi ea ho tšoaroa ke kankere ea matsoele.
Ho theola k'holeseterole
Ho ea ka Dr. Jarzabkowski, broccoli e thusa ho theola k'holeseterole maling. Fiber e ka har'a k'habeche e tlama k'holeseterole maling, 'me sena se tlatsetsa ho tlosoa ha eona ka potlako' meleng.
Detoxification
Li-pigments tsa limela glucoraphanin, gluconaturcin le glucobrassin li ameha methating eohle ea ts'ebetso ea detoxification 'meleng, ho tloha ho se nke lehlakore ha chefo ho fihlela ho felisoa. Phuputso e phatlalalitsoeng koranteng ea Proceedings of the National Academy of Sciences ea United States of America e fumane hore limela tsa broccoli li molemo ka ho fetisisa tabeng ena.
Tšusumetso ho tsamaiso ea pelo
Ntle le ho fokotsa k'holeseterole, broccoli e boetse e matlafatsa marako a methapo ea mali. Sulforaphane, e ka har'a broccoli, e na le phello e khahlanong le ho ruruha 'me e thusa ho thibela nts'etsopele ea li-atherosclerotic plaques, haholo-holo ho bakuli ba nang le lefu la tsoekere la mofuta oa 2. Ho ea ka Univesithi ea Harvard ea Bophelo bo Botle ba Sechaba, B complex e laola maemo a homocysteine . Homocysteine ke amino acid e bokellanang 'meleng ha e ja nama e khubelu' me e eketsa kotsi ea lefu la pelo.
Liphello ponong
Dr. Jarzabkowski o re: "Mohlomong rea tseba hore lihoete li ntle bakeng sa pono ka lebaka la litaba tsa tsona tsa lutein, "Lutein ke antioxidant 'me e na le phello e ntle bophelong ba mahlo. E 'ngoe ea mehloli e molemohali ea lutein ke broccoli. "
Antioxidant e 'ngoe e fumanoang ho broccoli, zeaxanthin, e na le thepa e tšoanang le lutein. Ka bobeli lutein le zeaxanthin li sireletsa khahlanong le nts'etsopele ea ho senyeha ha macular, lefu le sa phekoleheng le amang pono e bohareng, le cataracts, ho fifala ha lense.
Phello ho tshilong ya dijo
Dr. Jarzabkowski o totobatsa litšobotsi tsa tšilo ea lijo tsa broccoli ka lebaka la fiber e ngata. Bakeng sa lik'hilojule tse ling le tse ling tse 10, broccoli e na le 1 g ea fiber. Fiber e boetse e thusa ho boloka microflora e tloaelehileng ea mala.
Broccoli e sireletsa mucosa ea gastric ho tloha ho nts'etsopele ea liso le ho ruruha. Sulforaphane e fumanehang sehlahisoa sena e thibela kholo ea Helicobacter pylori, baktheria e tšoaetsang mucosa ea ka mpeng. Phuputso ea 2009 ea Johns Hopkins ka litoeba e bontšitse liphetho tse khahlisang. Litoeba tse neng li ja broccoli letsatsi le letsatsi ka likhoeli tse peli li bile le phokotso ea 40% maemong a H. pylori.
Lintho tse khahlano le ho ruruha
Broccoli e na le thepa e khahlanong le ho ruruha 'me e sireletsa manonyeletso a bakuli ba osteoarthritis. Phuputso ea 2013 e tsoang Univesithing ea East Anglia e bontšitse hore sulforaphane, e fumanoang ho broccoli, e sirelelitse manonyeletso a bakuli ba ramatiki ho senya ka ho thibela limolek'hule tse thibelang ho ruruha.
Li-antioxidants le omega-3 fatty acids tse fumanoang ho broccoli le tsona li laola ho ruruha. Ho feta moo, bangoli ba phuputso e hatisitsoeng ka 2010 koranteng ea Inflammation Researcher ba ile ba fana ka maikutlo a hore flavonoid kaempferol e fokotsa tšusumetso ea li-allergen, haholo-holo ka pampiri ea mala, e fokotsang kotsi ea ho ruruha ho sa foleng.
Senya broccoli
Broccoli e bolokehile hore e ka jeoa, 'me litla-morao tse ka bang teng ha u e ja li fokola haholo. Ntho e tloaelehileng ka ho fetisisa ho tsena ke ho thehoa ha khase le ho halefa ha mala a maholo, a bakoang ke palo e kholo ea fiber. Dr. Jarzabkowski o re: “Litla-morao tse joalo li tloaelehile merohong eohle ea cruciferous, leha ho le joalo, melemo ea bophelo bo botle e feta hōle mathata a mofuta ona.”
Ho latela Setsi sa Bongaka sa Wexner Univesithing ea Ohio, batho ba noang litlhare tse thibelang mali ba lokela ho ja broccoli ka hloko. Vithamine K e fumanehang sehlahisoa sena e ka sebelisana le meriana le ho fokotsa katleho ea eona. Bakuli ba nang le hypothyroidism le bona ba lokela ho fokotsa tšebeliso ea bona ea broccoli.
Tšebeliso ea broccoli meriana
Broccoli e na le li-antioxidants tse ngata, metsoako e thibelang ho ruruha, le livithamini tse ka 'nang tsa e-ba le anti-carcinogenic, anti-inflammatory, le liphello tsa ho fokotsa kotsi ea lefu la pelo. Ka lebaka la fiber, broccoli e ka sebelisoa ho ntlafatsa tšilo ea lijo.
Tšebeliso ea broccoli ho pheha
Tsela eo u jang broccoli ka eona e ka ama boholo ba limatlafatsi tseo u li fumanang. Ho boloka thepa ea anti-carcinogenic ea broccoli, u se ke ua pheha nako e telele.
Phuputso e entsoeng ka 2007 ke Univesithi ea Warwick e bontšitse hore broccoli e belang e lahleheloa ke thepa ea eona e molemo, ho kenyelletsa le thepa ea anticarcinogenic. Bo-rasaense ba ithutile phello ea ho boloka thepa ea bohlokoa ea sehlahisoa ka mekhoa e fapaneng ea ho lokisa meroho ea cruciferous - ho belisoa, ho belisoa, ho pheha ka ontong ea microwave le ho halika.
Ho pheha ho lebisitse tahlehelong e kholo ea li-anticarcinogens. Ho tsuba ka metsotso e 20, microwaving ho fihlela metsotso e 3, le ho halika ho fihlela metsotso e 5 ho lahleheloa ke limatlafatsi tse ngata tse thibelang mofetše. Broccoli e tala e boloka limatlafatsi tse ngata ka ho fetisisa, leha ho le joalo ke eona e ka 'nang ea khopisa mala le ho baka khase.
Mokhoa oa ho khetha le ho boloka broccoli
Li-buds tsa broccoli tse ncha li lokela ho ba boputsoa bo boputsoa, haeba li se li ntse li fetoha mosehla kapa li bulehile, li butsoitse. Bophara ba hlooho bo botle ka ho fetisisa ke 17-20 cm, lithupa tse kholoanyane tsa broccoli hangata li na le lignified 'me ha li tšoanelehe bakeng sa lijo. Sebopeho se setle ka ho fetisisa sa hlooho se pota-potiloe, se kopane. Li-inflorescence li lokela ho lumellana hantle, ntle le likheo. Li-inflorescence li lokela ho ba tse ncha, li se ke tsa fifala.
Ho boloka broccoli, maemo a 3 a tlameha ho finyelloa:
- Mocheso 0 – 3° С
- Mongobo o phahameng
- Ho kenya moea o motle hantle