Izizathu ezi-7 ezinhle zokudla i-broccoli

-Delile

• 1. Yehlisa i-cholesterol
• 2. Kuvimbela isifo senhliziyo nemithambo yegazi
• 3. Kusiza ukugaya
• 4. Gwema ukuqunjelwa
• 5. Kuvikela amehlo
• 6. Kuvimbela izinkinga ezihlangene
• 7. Kukhulisa ukuzivikela komzimba
• 8. Kuvimbela ukubonakala komdlavuza
• Imininingwane yezempilo ye-broccoli
• Ukupheka kweBroccoli
• 1. Ilayisi ne-broccoli
• 2. Isaladi le-Broccoli elinezaqathe
• 3. I-Broccoli au gratin
• 4. Ijusi leBroccoli eline-apula

I-Brokholi isitshalo esiphambanweni esingokomndeni I-Brassicaceae. Le mifino, ngaphezu kokuba namakhalori ambalwa (ama-calories ayi-25 ngamagremu ayi-100), yaziwa ngokwesayensi ngokuba nokugxila okuphezulu kwama-sulforaphanes. Olunye ucwaningo lwesayensi lukhombisa ukuthi la makhemikhali angasiza ekuvimbeleni izinguquko ezingaba nomdlavuza weseli, ngaphezu kokuhlotshaniswa nengozi ephansi ye-myocardial infarction.

Indlela engcono kakhulu yokusebenzisa i-broccoli kungamaqabunga ayo neziqu zayo ezishubile cishe imizuzu engama-20 ukuvimbela ukulahleka kukavithamini C. Kungenzeka futhi ukuthi uyidle iluhlaza kumasaladi nakumajusi ayo. Ukudla le mifino njalo kusiza ukuthuthukisa amasosha omzimba nokuqeda ukuqunjelwa.

1. Yehlisa i-cholesterol

I-Brokholi ukudla okunothile ngemicu encibilikayo, ebopha i-cholesterol emathunjini futhi yehlise ukumuncwa kwayo, isuswe ngendle futhi isize ukulawula amazinga ayo emzimbeni.

2. Kuvimbela isifo senhliziyo nemithambo yegazi

Ngaphezu kokwehlisa i-cholesterol, i-broccoli igcina imithambo yegazi iqine futhi ikwazi ukugcina umfutho wegazi ulawulwa. Ngaphezu kwalokho, iqukethe i-sulforaphane, into enezinto ezilwa nokuvuvukala ezivimbela ukubonakala kwezilonda emithanjeni yegazi kanye nokuthuthukiswa kwezifo emithanjeni yegazi.

3. Kusiza ukugaya

I-Brokholi iyindlela enhle yokugcina inqubo yokugaya ukudla isebenza kahle, ngoba ukwakheka kwayo okunothile ku-sulforaphane kulawula inani lamagciwane esiswini, njenge I-Helicobacter pylori, ukugwema ukuvela kwezilonda noma i-gastritis, isibonelo.

4. Gwema ukuqunjelwa

Imicu ekhona ku-broccoli isheshisa ukuhamba kwamathumbu futhi inyuse umthamo wendle, okuthi ngokuhlangana nokudla okwanele kwamanzi, kuvune ukuphuma kwendle.

5. Kuvikela amehlo

ILutein uhlobo lwe-carotenoid olukhona ku-broccoli olungasiza ekuvikeleni amehlo ekonakaleni kwe-macular sekwedlule isikhathi nasekuthuthukisweni kwe-cataract, izinkinga ezenza umbono ufiphale, ikakhulukazi kubantu abadala. Ukuhlushwa kwe-lutein ku-broccoli kungu-7.1 kuye ku-33 mcg ngegramu yesisindo salesi sitshalo.

6. Kuvimbela izinkinga ezihlangene

I-Brokholi imifino enezinto ezinhle kakhulu ezilwa nokuvuvukala ezisiza ukunciphisa ukuvuvukala okuhlangene, okungabambezela ukukhula kwezinkinga ezihlangene ezifana ne-osteoarthritis, isibonelo.

7. Kukhulisa ukuzivikela komzimba

Ngenxa yobungako bayo be-vitamin C, i-glucosinolates ne-selenium, ukusetshenziswa kwe-broccoli njalo kusiza ukukhulisa ukuzivikela komzimba nokwenza ngcono amasosha omzimba, kanye nokuvikela umzimba ezifweni.

8. Kuvimbela ukubonakala komdlavuza

I-Broccoli icebile nge-sulforafan, glucosinolates kanye ne-indole-3-carbinol, izinto ezisebenza njengama-antioxidants, ezisiza ukuvimbela ukuthuthukiswa kwezinhlobo ezahlukahlukene zomdlavuza, ikakhulukazi umdlavuza wesisu nowesisu. Ngaphezu kwalokho, i-indole-3-carbinol ibuye yehlise inani le-estrogen ejikeleza egazini, ivimbele ukuvela kwamangqamuzana omdlavuza ukukhula kwawo kuncike kule hormone.

Ezinye izifundo ziphakamisa ukuthi ukusebenzisa inkomishi engu-1/2 ye-broccoli ngosuku kungasiza ekuvimbeleni umdlavuza.

Imininingwane yezempilo ye-broccoli

Ukupheka kweBroccoli

I-Brokholi ingalungiswa ngezindlela ezahlukahlukene, kusuka ekubilisweni nasekuqediwe, kepha indlela engcono yokuyidla iluhlaza, ngoba ngale ndlela akukho kulahleka kwezakhi zomzimba. Ngakho-ke, icebo elihle lokusebenzisa i-broccoli eluhlaza ukwenza isaladi noma ukuyisebenzisela ukulungiselela ujusi wemvelo, kanye ne-orange, ikhabe noma isanqante, isibonelo.

1. Ilayisi ne-broccoli

Ukulungisa leli rayisi licebiswe nge-broccoli vele ungeze enkomishini yelayisi, nezinkomishi ezimbili zamanzi. Kuphela lapho ilayisi liqhele ngemizuzu eyi-10 lapho kufakwa khona inkomishi ye-broccoli oqoshiwe, kufaka phakathi amaqabunga, iziqu nezimbali.

Ukuqhubeka nokwandisa inani lokudla okunempilo kwale recipe, ilayisi elinsundu lingasetshenziswa.

2. Isaladi le-Broccoli elinezaqathe

Sika i-broccoli bese uyifaka epanini cishe nelitha lamanzi bese uyipheka ize ithambe kancane. Njengoba isikhathi sokupheka se-broccoli sihlukile kunesanqante, kufanele ubeke isanqante ukuze uyipheke ngaphambili futhi uma sekulungile kufanele ufake i-broccoli emanzini anosawoti. Uma usuphekiwe, ufafaze ngamafutha omnqumo. Enye indlela ukususa ama-clove amabili egalikhi emafutheni bese ufafaza i-broccoli kanye nezaqathe ngaphambi kokuphaka.

3. I-Broccoli au gratin

Shiya i-broccoli yonke ebhodini lokubhaka elimbozwe ngephepha lesikhumba bese ufafaza usawoti, iparsley eqoshiwe nopelepele omnyama. Mboza noshizi owuthandayo, ogayiwe noma osikiwe ube yimichilo, ubhake kuhhavini cishe imizuzu engama-20.

4. Ijusi leBroccoli eline-apula

Izithako

• Amayunithi ama-3 we-apula oluhlaza;
• 2 izinkomishi ze-broccoli;
• 1 ulamula;
• 1.5 L wamanzi abandayo

Imodi yokulungiselela

Sika i-apula nezinhlanga ze-broccoli, ufake i-blender bese ufaka amanzi nejusi yelamula eli-1. Shaya zonke izithako bese uphuza ngemuva kwalokho. Le jusi ingabuye ingezwe kwamanye amaqabunga aluhlaza, njenge-coriander ne-parsley, isibonelo.