I-Broccoli 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Umucu
• Amaprotheni
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo ze-broccoli
• Ukuvimbela umdlavuza
• Amazinga we-cholesterol aphansi
• Impilo yamehlo
• Amashansi angaba khona
• Izinkinga ze-thyroid
• Abanciphisa igazi
• Okubalulekile

I-broccoli (Brassica oleracea) imifino e-cruciferous ehlobene neklabishi, i-kale, ukholifulawa namahlumela aseBrussels.

Le mifino yaziwa ngemiphumela yayo ezuzisayo yezempilo.

I-Brokholi inezakhi eziningi zomzimba, kufaka phakathi i-fiber, i-vitamin C, i-vitamin K, i-iron ne-potassium. Iphinde ibe namaprotheni amaningi kuneminye imifino eminingi.

Le veggie eluhlaza ingajatshulelwa iphekiwe iluhlaza futhi iphekiwe, kepha ucwaningo lwakamuva lukhombisa ukuthi ukufuthisa okunomusa kunikeza izinzuzo zezempilo kakhulu (,).

Le ndatshana ikutshela konke odinga ukukwazi nge-broccoli.

Amaqiniso ezomsoco

I-broccoli eluhlaza iqukethe cishe i-90% yamanzi, i-7% carbs, i-3% yamaprotheni, futhi cishe ayinamafutha.

I-Brokholi iphansi kakhulu ngama-calories, inikela ngama-calories angu-31 kuphela ngenkomishi (91 amagremu).

Amaqiniso okudla okunempilo ngenkomishi eyi-1 (91 amagremu) we-broccoli eluhlaza yi ():

• Amakholori: 31
• Amanzi: 89%
• Amaprotheni: 2.5 amagremu
• AmaCarbs: 6 amagremu
• Ushukela: 1.5 amagremu
• Umucu: 2.4 amagremu
• Amafutha: 0.4 amagremu

AmaCarbs

Ama-carbs kaBroccoli ikakhulukazi aqukethe i-fiber noshukela.

Ushukela yi-fructose, i-glucose, ne-sucrose, enamanani amancane we-lactose ne-maltose ().

Kodwa-ke, ingqikithi ye-carb isezingeni eliphansi kakhulu, ine-3.5 gramu kuphela yama-carbs agayekayo ngenkomishi (91 amagremu).

Umucu

I-Fiber yingxenye ebalulekile yokudla okunempilo.

Ingakhuthaza impilo yamathumbu, isize ukuvikela izifo ezahlukahlukene, futhi isize ukwehlisa isisindo (,).

Inkomishi eyodwa (91 amagremu) we-broccoli oluhlaza uhlinzeka ngama-2.3 amagremu we-fiber, okucishe kube ngu-5-10% we-Daily Value (DV) ().

I-Brokholi iphansi kuma-carbs agayekayo kepha ihlinzeka ngenani elifanele le-fiber, ekhuthaza impilo yamathumbu futhi inganciphisa ubungozi bezifo ezahlukahlukene.

Amaprotheni

Amaprotheni ayizakhi zokwakha umzimba wakho, ezidingekayo ekukhuleni nasekunakekelweni.

I-Brokholi iphakeme kakhulu ngamaprotheni, enza i-29% yesisindo sayo esomile, uma kuqhathaniswa nemifino eminingi.

Kodwa-ke, ngenxa yokuqukethwe kwayo okuphezulu kwamanzi, inkomishi eyi-1 (91 amagremu) we-broccoli inikela kuphela ngama-3 gramu wamaprotheni.

I-Brokholi iphakeme kunamaprotheni kunemifino eminingi. Lokho kusho, inani lamaprotheni ekusebenzeni ngakunye liphansi kakhulu.

Amavithamini namaminerali

I-Brokholi iqukethe amavithamini namaminerali ahlukahlukene, kufaka phakathi (,, 10,,,):

• Uvithamini C. I-antioxidant, le vithamini ibalulekile ekusebenzeni kwamasosha omzimba nasempilweni yesikhumba. Inkomishi engu-1/2 (45-gram) ekhonza i-broccoli eluhlaza inikeza cishe i-70% ye-DV.
• Uvithamini K1. I-Brokholi iqukethe inani eliphakeme levithamini K1, elibalulekile ekunqandeni igazi futhi elingakhuthaza impilo yamathambo.
• I-Folate (i-vitamin B9). Okubaluleke kakhulu kwabesifazane abakhulelwe, i-folate iyadingeka ekukhuleni kwezicubu ezijwayelekile nokusebenza kweseli.
• Potassium. Amaminerali abalulekile, i-potassium inenzuzo ekulawuleni umfutho wegazi nasekuvikeleni izifo zenhliziyo.
• AmaManganese. Lesi sici sokulandela sitholakala ngamanani aphakeme okusanhlamvu okuphelele, imidumba, izithelo nemifino.
• Insimbi. I-mineral ebalulekile, i-iron inemisebenzi eminingi ebalulekile emzimbeni wakho, njengokuhanjiswa komoya-mpilo kumaseli abomvu egazi.

I-Brokholi iqukethe amanye amavithamini namaminerali amaningi ngamanani amancane. Eqinisweni, inikeza okuncane cishe kwazo zonke izakhi ozidingayo.

I-Brokholi inamavithamini namaminerali amaningi, kufaka phakathi i-folate, i-potassium, i-manganese, i-iron, namavithamini C no-K1.

Ezinye izinhlanganisela zezitshalo

I-Brokholi icebile ngama-antioxidants ahlukahlukene kanye nezinhlanganisela zezitshalo, ezinikela ezinzuzweni zayo zezempilo. Lokhu kufaka phakathi (,,,,,, 20):

• Sulforaphane. Enye yezinhlanganisela zezitshalo eziningi kakhulu futhi ezifundwa kabanzi ku-broccoli, i-sulforaphane ingavikela ezinhlotsheni ezahlukahlukene zomdlavuza.
• I-Indole-3-carbinol. Isakhi esiyingqayizivele esitholakala kwimifino ye-cruciferous, le nhlanganisela ingasiza ekulweni nomdlavuza.
• AmaCarotenoids. I-Broccoli iqukethe i-lutein, zeaxanthin, ne-beta carotene, okungaba nomthelela empilweni yamehlo engcono.
• Kaempferol. I-antioxidant enezinzuzo eziningi zempilo, le nhlanganisela ingavikela izifo zenhliziyo, umdlavuza, ukuvuvukala kanye ne-allergies.
• I-Quercetin. Le antioxidant inezinzuzo eziningi, kufaka phakathi ukwehlisa umfutho wegazi kubantu abanamazinga aphezulu.

I-Brokholi iphakeme ezinhlanganisweni zezitshalo eziningi ezihlotshaniswe nezinzuzo zezempilo. Okugcwele kakhulu yi-sulforaphane.

Izinzuzo zezempilo ze-broccoli

Imifino yeCruciferous efana ne-broccoli inikela ngamakhemikhali aqukethe isalfure abhekele ukunambitheka kwawo okuvame ukhukhumala ().

Lezi zinhlanganisela ze-bioactive zingaba nezinzuzo eziningi zezempilo.

Ukuvimbela umdlavuza

Umdlavuza ubonakala ngokukhula okusheshayo kwamaseli angajwayelekile futhi uvame ukuxhumeka ekucindezelekeni kwe-oxidative ().

I-Brokholi ilayishwe ngamakhompiyutha okukholakala ukuthi avikela umdlavuza.

Ucwaningo lokuhlola lukhombisa ukuthi ukusetshenziswa kwemifino ye-cruciferous, kufaka phakathi i-broccoli, kuxhumene nengozi encishisiwe yomdlavuza eminingi, kufaka phakathi i-lung, i-colorectal, ibele, i-prostate, i-pancreatic, ne-gastric cancer (,,,).

Umndeni oyingqayizivele wezinhlanganisela zezitshalo ezibizwa ngokuthi ama-isothiocyanates ubeka imifino ye-cruciferous ngaphandle kweminye imifino.

Ucwaningo lukhombisa ukuthi ama-Isothiocyanate athinta ama-enzyme wesibindi, anciphisa ukucindezeleka okwenziwe nge-oxidative, anciphise ukuvuvukala, avuselele amasosha akho omzimba, futhi alwe nokukhula komdlavuza (,,).

I-isothiocyanate eyinhloko ku-broccoli, i-sulforaphane, isebenza ngokumelene nokwakheka komdlavuza ezingeni lamangqamuzana ngokunciphisa ukucindezeleka kwe-oxidative (, 30,).

I-Sulforaphane ivela ngamanani aphindwe izikhathi ezingama-20-100 kumahlumela ama-broccoli amancane kunamakhanda akhule ngokugcwele ale mifino ().

Yize izithasiselo ze-broccoli zitholakala, kungenzeka zinganikeli inani elilinganayo lama-isothiocyanate ngakho-ke kungenzeka zinganikeli izinzuzo ezifanayo zezempilo njengokudla okuphelele, i-broccoli entsha (,).

Amazinga we-cholesterol aphansi

I-cholesterol inemisebenzi eminingi ebalulekile emzimbeni wakho.

Isibonelo, kuyisici esibalulekile ekwakhiweni kwama-bile acid, akusiza ukugaya amafutha. Ama-acid e-Bile akhiwa esibindini sakho, agcinwe ku-gallbladder yakho, futhi akhishwe ohlelweni lwakho lokugaya ukudla noma nini lapho udla amafutha.

Ngemuva kwalokho, ama-bile acid abuyiselwa egazini lakho futhi asetshenziswe futhi.

Izinto ezise-broccoli zibopha nge-bile acid esiswini sakho, zikhuphule ukuphuma kwazo futhi zivimbele ukuthi zisetshenziswe kabusha (35).

Lokhu kubangela ukuhlanganiswa kwama-bile acid amasha avela ku-cholesterol, anciphise amazinga aphelele alo maki emzimbeni wakho.

Lo mphumela uxhunyaniswe nokwehla kwengozi yesifo senhliziyo nomdlavuza ().

Ngokwesifundo esithile, i-broccoli eshubile iyasiza kakhulu ekwehliseni amazinga e-cholesterol ().

Impilo yamehlo

Ukubona okungaboni kahle kuwumphumela ovamile wokuguga.

Ama-carotenoid amabili amakhulu ku-broccoli, i-lutein ne-zeaxanthin, ahlotshaniswa nokwehla kwengozi yokuphazamiseka kwamehlo okuhlobene nobudala (,).

Ukushoda kukavithamini A kungadala ubumpumputhe basebusuku, obungaguqulwa ngesimo sevithamini A esithuthukisiwe ().

I-Broccoli iqukethe i-beta carotene, umzimba wakho oyiguqula ibe ngu-vitamin A. Ngaleyo ndlela le mifino ingakhulisa ukubona kwabantu abanokudla okungu-vitamin A okuphansi.

Ama-isothiocyanate ama-Broccoli angathuthukisa izinto eziningi eziyingozi ezifweni futhi anciphise namathuba okuba nomdlavuza. Ngaphezu kwalokho, le mifino ingasiza ekunciphiseni i-cholesterol futhi ikhulise impilo yamehlo.

Amashansi angaba khona

I-Brokholi ivame ukubekezelelwa kahle, futhi ukungezwani komzimba akuvamile. Kodwa-ke, okunye ukucatshangelwa kufanelekile ukusho ().

Izinkinga ze-thyroid

I-Broccoli ibhekwa njenge-goitrogen, okusho ukuthi amanani aphezulu angalimaza indlala yegilo kubantu abazwelayo.

Ukupheka le mifino ngokushisa okuphezulu kunganciphisa le miphumela ().

Abanciphisa igazi

Abantu abathatha i-warfarin yegazi elincanyana kufanele babonane nodokotela wabo ngaphambi kokukhulisa ukudla kwabo kwe-broccoli ngoba okuqukethwe kwivithamini K1 ephezulu kungahle kuhlanganyele nalo muthi ().

I-Brokholi ivame ukubekezelelwa kahle. Noma kunjalo, ingaba nemiphumela engathandeki ku-thyroid kwabanye abantu futhi ingaphazamisa umuthi wokuncipha kwegazi.

Okubalulekile

I-Brokholi ingenye yemifino ethandwa kakhulu emhlabeni. Kulula ukulungiselela futhi kudliwe kokubili okuluhlaza nokuphekiwe.

Iphezulu ezinomsoco omningi, kufaka phakathi umndeni wezinhlanganisela zezitshalo ezibizwa nge-isothiocyanates, ezingaba nezinzuzo eziningi zezempilo.

Futhi ingumthombo ohloniphekile we-fiber futhi iphakeme kunamaprotheni kuneminye imifino eminingi.

Uma ufuna ukukhuthazwa kwezempilo, cabanga ukungeza le mifino ye-cruciferous ekudleni kwakho namuhla.