Chiyambi:
M'zaka zaposachedwa, pakhala chidwi chokulira pazamoyo zosiyanasiyana zachilengedwe. Imodzi yowonjezera yotere yomwe yakhala yotchuka ndi broccoli yotulutsa ufa. Kuchokera ku masamba opota, broccoli, ufa uwu umakhulupirira kuti amapindula kwambiri. Mu positi ya blog iyi, tidzayenda mwamphamvu kwambiri momwe timapitsira ufa ndi ndikuwona mapindu ake omwe angakhale bwino.
Kodi broccoli ndi chiyani?
Burokolindi chomera chapachaka chomwe chingakule mpaka 60-90 cm (20-40 mu) wamtali.
Broccoli ndilofanana kwambiri ndi kolifulawa, koma mosiyana ndi izi, masamba ake amdziko amapangidwa bwino ndikuwonekera bwino. The inflorescence imamera kumapeto kwa pakati, tsinde lakuda ndipo ndi wobiriwira wakuda. Violet, chikaso kapena mitu yoyera tapangidwa, koma mitundu iyi siilipo. Maluwa ndi achikasu okhala ndi ma petals anayi.
Kukula kwa broccoli ndi maola 14-15. Broccoli imasonkhanitsidwa ndi dzanja litangotha mutu utakhazikitsidwa kwathunthu maluwa akadali mu masamba awo. Chomera chimakhala "mitu" yochepa kuchokera kumaluwa omwe angatulutsidwe pambuyo pake.
Ntchito zachikhalidwe za broccoli masamba:
Broccoccoli idakhala ndi mbiri yayitali ndipo yadyedwa kwazaka zambiri. Masamba amakhulupirira kuti adachokera kudera la Mediterranean ndipo anali gawo lofala la zakudya ku Roma wakale. Komabe, broccoli yomwe tikudziwa lero imachokera ku kabichi wamtchire, yomwe idalimidwa m'zaka za zana la 6 BC ku Italy.
Kugwiritsa ntchito broccoli, makamaka, ndi kukula kwatsopano. Inapeza kutchuka kumapeto kwa zaka za m'ma 20 monga ofufuza adayamba kuvumbula zabwino zake zosiyanasiyana. Masiku ano, broccoli, nthawi zambiri amagwiritsidwa ntchito ngati chakudya chowonjezera ndipo chikuphatikizidwa m'matenda osiyanasiyana azaumoyo.
Pachikhalidwe, broccoli idadyedwa makamaka ngati chakudya. Imakhala yamtengo wapatali yokhala ndi zopatsa thanzi ndipo imadziwika chifukwa chokhala ndi mavitamini, michere, ndi fiber. Yagwiritsidwa ntchito m'malo osiyanasiyana padziko lonse lapansi, ndipo kusinthasintha kwake kumapangitsa kuti zitheke m'mako mwake mitundu yonse yaiwisi komanso yophika.
Popita nthawi, broccoli yakhala ndi mbiri ngati "superVood" chifukwa cha zabwino zake zathanzi. Amadziwika kuti kuthekera kwake kuti achepetse chiopsezo cha khansa, kulimbikitsa thanzi, kuthandiza chimbudzi chathanzi, ndikuwonjezera chitetezo cha mthupi.
Kugwiritsa ntchito broccoli kuchotsa zakudya zowonjezera zakudya komanso zakudya zamankhwala kumalola Mlingo wambiri womwe umapezeka mu broccoli, monga Glucoraphanun ndi Sulfophanene, kuti adye bwino. Zolemba izi nthawi zambiri zimakhala ndi magawo ena mwa zinthuzi, kuonetsetsa kuti ndi njira zodalirika komanso zodalirika.
Komabe, ndikofunikira kudziwa kuti kufalikira kwa broccoli kumatha kupereka phindu laumoyo, ndikofunikira kuti mukhale ndi zakudya komanso masamba ndi masamba osiyanasiyana kuti akhale bwino.
Kodi broccoli amatulutsa ufa ndi chiyani?
Broccoli pochotsa ufa imapangidwa ndi kukonza mosamala ndikukhumudwitsa masamba kuti apange mawonekedwe ake a michere. Ili ndi mankhwala ochulukirapo a biootiction, kuphatikizapo sulfophane, glucoraphaphan, mavitamini, michere, ndi antioxaxidants. Izi ndi zomwe zimayambitsa ntchito zambiri zaumoyo zomwe zimakhudzana ndi broccoling broccoli.
Katundu wamphamvu wamphamvu:
Chimodzi mwazinthu zodziwika bwino kwambiri za broccoli, tiyikidwe ufa ndi zinthu zake zamphamvu. Antioxidarantrals amathandizira kuthana ndi zovuta zowonongeka za radicals zaulere mthupi, zomwe zimapangitsa kupsinjika kwa oksadukidwe ndikuthandizira pamavuto osiyanasiyana. Kudya pafupipafupi ku Broccoli, ufa kungathandize kuchepetsa kutupa, kumathandizira chitetezo chathanzi, komanso kuteteza ku matenda osatha.
(1) Sulforaphane:
Sulforaphane ndi consioti yophatikiza yogwiritsira ntchito yomwe imapezeka m'malo okwera kwambiri mu broccoli. Ndi mtundu wa phytochecal, makamaka membala wa banja la isotiocyunana, lomwe limadziwika kuti lili ndi katundu wathanzi. Sulforaphane imapangidwa pamene Glucoraphaphanchaphaphanchar, imayamba kulumikizana ndi myssinase, enzyme imaperekanso mu Broccoli.
Mukamatha kudya broccoli kapena masamba aliwonse opota, monga broccoli, kabichi, kapena blucoraphanlin, Glucoraphatron mu masamba omwe amayamba kutafuna kapena kugwedezeka. Izi zimapangitsa kupanga sulfophane.
Sulfoutphane wazindikira kwambiri chifukwa cha zomwe zingatheke. Amakhulupirira kuti ali ndi zotupa komanso zoletsa zotupa, ndipo zitha kukhala ndi gawo lothetsa chiopsezo cha matenda osachiritsika, kuphatikizapo mitundu ina ya khansa, matenda amtima, ndi matenda a mitima ya alzheimer's.
Kafukufuku akuwonetsa kuti sulfophane imagwira ntchito poyambitsa mapuloteni otchedwa nrf2 (cactor factor erryroid 2-zofananira 2) m'thupi. NRF2 ndi chinthu cholembedwa chomwe chingalimbikitse kupanga kwa ma enzymer a detoxidant. Poyambitsa Nrf2, Sulforaphane ingathandize kuteteza maselo kuchokera pamavuto ochulukirapo, zimathandizira chitetezo cha thupi ku zinthu zovulaza, ndikuthandizira thanzi lonse lam'manja.
(2) Glucoraphantin:
Glucoraphantin ndi gawo lomwe limapezeka mwachilengedwe mu broccoli ndi masamba ena opachikidwa. Komanso ndi njira ina yofunika kuwirikiza ina yofunika yotchedwa Sulfophane.
Pamene broccoli imadyedwa kapena buroccioli, enzyme yotchedwa Myroshinase amatembenuzira Glucoraphane. Sulforaphane ndi antioxidant wamphamvu komanso anti-kutupa komwe amapereka phindu laumoyo.
Glucoraphanteinin yawonetsedwa komanso phindu lathanzi lathanzi labwino. Amakhulupirira kuti ali ndi katundu wa anticancer, pothandiza kupewa komanso kuchiza mitundu yosiyanasiyana ya khansa. Zitha kuthandizanso thanzi la mtima mwa kuchepetsa kuchuluka kwa cholesterol ndikulimbikitsa mtima wathanzi. Kuphatikiza apo, Glucoraphantin imakhudzidwa ndi njira zosokoneza thupi ndipo zitha kuthandiza kuchotsa poizoni ndi zodetsa.
Chifukwa chake, Glucoraphany imagwira ntchito yofunika kwambiri yopititsa patsogolo zaumoyo, makamaka kuthekera kwake kuchirikiza chitetezo chathupi, kulimbana ndi matenda osakwanira.
(3) Flavonoids:
Broccoli idathanso ufa zimakhalanso ndi ma flavonoids osiyanasiyana, monga Kaempferol ndi quercetin, omwe ali ndi mphamvu zamphamvu zamphamvu. Flavonoids scavenget free radicals, kuteteza maselo ndi minofu kuchokera kuwonongeka. Izi zimathandizira kuchepetsa kutupa, kutsanzira chitetezo cha mthupi, ndikuthandizira thanzi la mtima.
Ndikofunikira kudziwa kuti ngakhale broccoli pochotsa ufa ukhoza kukhala wofunika kwambiri kukhala ndi moyo wathanzi, siziyenera kusintha chakudya chokwanira mu zipatso ndi ndiwo zamasamba. Monga nthawi zonse, tikulimbikitsidwa kuti mufufuze ndi akatswiri azaumoyo musanayambe regimen yoyambira, makamaka ngati muli ndi thanzi kapena mukumwa mankhwala.
Mapindu omwe angakhale ndi Broccoli pochotsa ufa:
Kukulitsa detoxization:
Broccoli, tiyikidwe ufa womwe umadziwika chifukwa cha detoxication yomwe imasinthidwa, makamaka chifukwa cha sulfouraphane. Zimathandizira pakuyambitsa ma enzymes omwe amathandizira kuti thupi lithetse poizoni ndi zodetsa zachilengedwe, kulimbikitsa detoxition yonse.
Cuviovasccur Healthy:
Mitundu ya bioactive yomwe imapezeka mu broccoli pochotsa ufa, monga Glucoraphanmin, alumikizidwa kuti azilimbikitsa thanzi la mtima. Kumwa pafupipafupi kumathandiza kuchepetsa kuchuluka kwa cholesterol ndi kuthandiza mtima wathanzi.
Zotsatira za Khansa:
Kafukufukuyo akuwonetsa kuti broccoli pochotsa ufa akhoza kukhala ndi hancerties a anti-khansa chifukwa cha kuchuluka kwake kwa Sulfophane. Izi zimawonetsedwa kuti zikulepheretsa kukula kwa maselo a khansa ndikuthandizira apoptosis (kumwalira kwa cell) m'mitundu yosiyanasiyana ya khansa, kuphatikizapo pachifuwa, Prostate, ndi khansa ya m'matumbo.
Health Health:
Broccoli pochotsa ufa ndi wolemera pazakudya, zomwe zimachita mbali yofunika kwambiri yosungabe mizata yathanzi. Kuphatikizapo zowonjezera izi muzakudya zanu zitha kuthandiza kusuntha ma sulul, kulimbikitsa microbiiame, ndipo mwina amachepetsa chiopsezo cha zovuta za m'mimba.
Kodi mungaphatikize bwanji broccoli pochotsa ufa?
Broccoli pochotsa ufa ndi chowonjezera chosiyanasiyana chomwe chitha kuphatikizidwa mosavuta muzochita zanu za tsiku ndi tsiku. Itha kusakanikirana mu osalala, ndipo mapuloteni amagwedeza, kapena kuwonjezereka maphikidwe osiyanasiyana ngati sofu, msuzi, ndi zinthu zophika. Komabe, ndikofunikira kutsatira Mlingo woyenera wopangidwa ndi wopanga kapena kufunsana ndi akatswiri azaumoyo kuti atsimikizire kugwiritsa ntchito moyenera.
Masamba:
Onjezani supuni kapena awiri a broccoli yotulutsa ufa ku njira yomwe mumakonda. Iyi ndi njira yofulumira komanso yosavuta yophatikiza ufawu popanda kusintha zomwe zimachitika kwambiri. Ilumikizani ndi zipatso ngati nthochi, zipatso, kapena zipatso kuti zisungunuke ngati pangafunike.
Mavalidwe a Saladi:
Sakanizani brobacioli kutulutsa ufa ndi mafuta a azitona, mandimu, adyo, ndi zitsamba kuti apange saladi yabwino komanso yokoma. Drizzle iyo pamwamba pa saladi yomwe mumakonda kapena igwiritseni ntchito ngati marinade a nkhuku kapena nsomba.
Soups ndi mphodza:
Kuwaza broccoli, mu supuni mu msuzi kapena tchikiri cha mphodza kuti athandizenso kukoma ndi kulimbitsa mantioxidant. Zimaphatikizira ndi sopo wa masamba, mphodza za lentil, kapenanso zowotchera mbatata.
Katundu Wophika:
Intoct Broccoli idatulutsa ufa kukhala zinthu zanu zophika ngati ma muffins, mkate, kapena zikondamoyo. Itha kusintha mtunduwo utoto, koma sizisokoneza kukoma. Yambani ndi zochepa, kuzungulira supuni imodzi, ndikusintha malinga ndi zomwe mumakonda.
Zosaka ndi Masungu:
Sakanizani Broccoli pochotsa ufa ndi zitsamba ndi zonunkhira kuti mupange zokometsera kapena masufufuti anu. Itha kukhala zowonjezera zambiri zonunkhira zonunkhira za pasitala, kapena ngakhale ma curries.
Kumbukirani kuyamba ndi zochepa ndipo pang'ono ndikuwonjezera pang'ono pang'ono. Kuphatikiza apo, ndikofunika kutsatira kukula koyenera komwe kwatchulidwa pa broccoli kuti atulutse ufa ndikufufuza za akatswiri azaumoyo ngati muli ndi zovuta zina zamidziwitso kapena thanzi.
Pomaliza:
Broccoli pochotsa ufa ndi chowonjezera chachilengedwe chomwe chimapereka muyezo wopindulitsa wopindulitsa wopezeka mu Broccoli. Kuchokera ku Antioxidant zolemera ku ma a khansa ndi zovuta za khansa ndi chipatala cha m'mimba, izi zapeza chidwi chifukwa cha phindu lawo. Monga momwe zilili ndi zowonjezera zakudya zilizonse, ndikofunikira kufunsana ndi akatswiri azaumoyo musanamuphatikize mu chizolowezi chanu. Patsani thupi lanu michere yokhala ndi broccoli, tiyikidwe ufa ndikukumana ndi zomwe zingachitike chifukwa cha moyo wanu wonse!
Lumikizanani nafe:
Bioway Organic yakhala malo otchuka a broccoli pochotsa ufa kuyambira 2009. Timapereka ufa wambiri wa broccolic tatter pazinthu zosiyanasiyana. Ngati mukufuna kugula zinthu zathu, mutha kufikira ku Bioway Organic mwachindunji kufunsa za mitengo, njira zotumizira, komanso zofunikira. Gulu lathu la kasitomala lidzakupatsirani chidziwitso chonse chogula kuchokera kwa iwo.
Lumikizanani nafe:
Grace hu (manejala):grace@biowaycn.com
Carl Cheng (CEO / abwana):ceo@biowaycn.com
Webusayiti:www.biowaynutrist.com
Post Nthawi: Nov-06-2023
