SELELEKELA:
Broccoli, meroho e ratoang e nang le nalane ea nalane ea nako ea ho qala makholo a lilemo, esale a ketekoa ka mokhoa o ikhethang oa phepo ea tlhaho. Haufinyane tjena, ho nyoloha ha Broccoli e ntšitsoe e le tlatsetso ea lijo e hlahisitse thahasello e kholo ka lebaka la melemo ea eona ea bophelo bo botle. Ka poso ena e felletseng, re tla nkela melemo ea bonngoe hape ea fana ka leseli mabapi le boiketlo ba hau.
Broccoli ke eng?
Broccoli (Brassica Oleracea Varica Ver. Itata) ke semela se tala ka lelapeng la kobonyana Broccoli e thathamisitsoe sehlopheng sa mofuta oa Matache oa Brassica Olleracea. Broccoli e na le lihlooho tse kholo tsa lipalesa, hangata botala bo lefifi, bo hlophisitsoe ka sebopeho se kang sefate se seng hangata se bobebe. Matla a lihlooho tsa lipalesa a pota-potiloe ke makhasi. Broccoli e tšoana le cauliflower e amanang le e amanang le mofuta o amanang le mefuta e tšoanang oa mofuta o tšoanang oa Brassica.
E ka jeoa e le e tala kapa e phehiloeng. Broccoli ke mohloli o moholo oa vithaminy C le Vitamin K.
Rapili, ka linako tse ling a bitsoa "Broccoli Rabe", ke mefuta e ikhethang e tsoang broccoli, e tšoasang lihlooho tse tšoanang empa e hlile e le mofuta oa turnip (brassica Rapa).
CROCCOLI e ntšitsoeng ke efe?
Phofo ea broccoli ke mofuta o hlophisitsoeng oa broccoli o sa tsoa tlatsetso e matla. E entsoe ka ho omisa le ho cheka broccoli ho phofo e ntle, e bolokang litaba tsa eona tsa phepo e nepahetseng. Broccoli e tsebahala haholo ka maemo a eona a mangata a livithamini, liminerale, li-antioxidants le fiber. Phofo ea broccoli hangata e sebelisoa e le mokhoa o bonolo oa ho eketsa limatlafatsi tse ngata lijong tsa hau ntle le ho ja li-broccoli tse ngata. E ka tsoakoa ka ho boreleli, peo, kapa e eketsoa litlolo tse fapaneng joalo ka matla a phepo e matla.
Lisebelisoa tse ka sehloohong tsa li-broccoli tse tsoang broccoli tse tsoang ho tsona:
(1) Sumforaphane:Motsoako ona ke e 'ngoe ea lisebelisoa tse sebetsang hantle ho feta broccoli. E tsejoa ka thepa ea eona e matla le e thibelang mafutsana le anti-anti-inmilammary. Ho lumeloa hore Sumforaphane e lumela ho ts'ehetsa lits'ebetso tsa litlolo tsa semolao 'me li ka ba le litlamorao tse loanang.
(2)Glucosinolates:Tsena ke metsoako e nang le sebabole e fumanoang ho broccoli le meroho e meng ea likhau tse ngata. Glucosolates e robehile ka metsoako e meng e sebetsang ea maiketsetso, ho kopanyelletsa le Sumforaphane. Li boetse li na le thepa ea antioxidant le e thibelang 'me e amana le melemo e ka bang melemo ea bophelo bo botle ba pelo.
(3)Vitamin C:Phofo ea broccoli e na le mofuta o kholo oa vithamine C, e leng bobui le bohlokoa ba motlakase, tlhahiso ea mekoloto le ts'ireletso ea Antionidinent.
(4)Fiber:Broccoli ke mohloli o motle oa fiber ea lijo, ho kenyelletsa le fiber e qhibilihileng le e sa fetoheng. Fiber e bohlokoa bakeng sa bophelo bo botle ba lijo, ho mela ha mela ea mali, 'me u khothaletse maikutlo a botlalo le bo satiseng.
(5)Li-vithamine le liminerale:Phofo ea broccoli e na le livithamini le liminerale tse 'maloa, ho kenyelletsa vithamine K, e leng Vithamine A, liemate, potasiamo le Manganese. Limatlafatsi tsena li bapala karolo e fapaneng ho ts'ehetsa bophelo bo botle le ho phela hantle.
(6)Polyphemols:Broccoli le Powd ea 'nete e na le polyphemonals, e leng thepa ea limela e tsejoang ka thepa ea bona ea li-antioxidant le anti-inmilammary. Likhanya tsena li ka kenya letsoho melemo ea bophelo bo amanang le ho ja lijo tsa broccoli.
Ho bohlokoa ho hlokomela hore sebopeho se itseng sa metsoako e mafolofolo ho phofo e ka fapana ho latela mekhoa ea ho sebetsa le mohloli oa broccoli e sebelisoang.
Melemo ea Bophelo ea Broccoli Extrali Extrali
BROCCOLI Exect e hlokometse melemo ea eona ea bophelo bo botle ka lebaka la motsoako oa eona o ikhethang oa metsoako e sebetsang. Karolo ena e tla kena ka mekhoa e fapaneng eo ho ja lijo tsa broccoli e ka ama bophelo bo botle le ho phela hantle.
Kotsi e Fokotseng Mofumahali Tse Ling:Patlisiso e fana ka maikutlo a hore sethunya sa broccoli se ka bapala karolo ea ho fokotsa kotsi ea mefuta ea lits'oants'o, ho kenyelletsa le litšeho, matsoele le mofetše oa coloon. Metsoako e sebetsang ea broccoli e ntšitsoe ke Sumforaphane le Glucosolates, e bontšitse ts'episo ho ho thibela kholo ea lisele tsa mofetše le ho khothaletsa timetso ea bona. Metsoako ena e fumanoe e na le litlamorao tse thibelang likoloi ka ho fetola litsela tse fapaneng tsa li-cellular le ho khothaletsa setšabelo sa lintho tse kotsi.
Litlamorao tsa Antioxidant le Anti-ho HUTMATY: Broccoli Extract e tsejoa ka thepa ea eona e matla ea antioxidant le anti-inmilammary. Khatello ea khatello ea maikutlo le ho ruruha ha li entsoe ka mafu a sa foleng, ho kenyelletsa lefu le sa foleng, mathata a matle le maemo a metaboli. Li-antioxidants In broccoli li ntšitse SULFRAHAN le Vithamine C, Thusa ho Ntlafatsa Liphatlalatso Tse Kotsi 'meleng, li fokotsa tšenyo ea oxida. Ho feta moo, thepa ea anti-in onti-injcoli e ka thusa ho tlosa maemo a ho ruruha, ho tšehetsa bophelo bo botle ba ka kakaretso.
Ts'ehetso ea Bophelo ba Cardiovascular: Ho bontšitsoe broccoli ho bontšoa ho ba le litlamorao tse ngata tse ntle tsa bophelo bo botle ba pelo. Pele, litaba tsa eona tse phahameng tsa fiber le li-antioxidants li ka thusa ho laola khatello ea mali ka ho ntšetsa pele tšebetso ea mothapo o phetseng hantle ea vessel ea mali. Taba ea bobeli, mekhahlelo ea broccoli e ntšoa, haholo-holo glucosinulates, e ka tlatsetsa maemong a ho fokotsa cholesterol ea ldl cholesterol. Maemo a tlase a LDL Cholesterol a ka thusa ho thibela ho tsoa leqe la lefu la bonono le ho fokotsa kotsi ea mafu a pelo, joalo ka tlhaselo ea pelo le li-stroke.
Khothatso ea bophelo bo botle ba boko:Likarolo tse ling tse fumanehang broccoli re tsoa ka sulforaphane, li ithutile melemo ea tsona ka melemo ea bona ea bokong. Sehlopha sena se sebetsang se bontšitse ts'episo ho ho sireletsa lisele tse boko ho mafutsana a boko le mafu a Alzheimer's le Parkinson le Parkinson ea Alzheimer's Ntle le moo, li-antioxidants tse tsoang broccoli li ka ntlafatsa ts'ebetso ea kelello le ho thibela ho fokotseha ha lilemo tse amanang le lilemo.
E ntlafalitsoeng: Broccoli Extract e na le livithamini, liminerale le phytochemicals tse tšehetsang sesole sa 'mele se phetseng hantle. Ho kopantsoe ha vithamine C, li-antiodi tsa lihlomo le tsa Polyphemols tse tsoang broccoli li ka ntlafatsa boitšireletso ba mmele khahlanong le tšoaetso le mafu. Metsoako ena e thusa ho matlafatsa karabelo ea ho itšireletsa mafung, e khothalelitse tlhahiso ea lisele tsa lisele, joalo ka lisele tsa tlhaho tsa tlhaho le lisele tsa tlhaho.
O ntlafalitse hantle Lifahleho tsa fiber tse tlotsang broccoli li bapala karolo ea bohlokoa ho tšehetsa tšilo ea lijo tse phetseng hantle. Fiber ea ho ja ea e eketsa bulk ho setuloana sa setuloana 'me se khothalletsa ho sisinyeha ka marang-rang, ho thusa ho thibela ho sokela. Ntle le moo, fiber e sebetsa e le prebiotic, e fanang ka phepo ea libaktheria tse molemo Gut. Gut Microbiome e phetseng hantle ea gut e tlameletsoe likarolo tse fapaneng tsa bophelo bo botle-ho kenyelletsa ts'ebetso ea 'mele le bophelo ba kelello.
Qetellong, ho ja lijo tsa broccoli ho ka fana ka melemo e mengata ea bophelo bo botle. Ho tloha ho fokotsa likotsi tsa likhakanyo tsa ba kutallang le ho khothaletsa tsamaiso e phehellang ea pelo ho tšehetsa tšilo ea boko, le ho ntlafatsa tšilo ea bosa. Leha ho le joalo, ho bohlokoa hore sephetho seo se ka fapana, 'me kamehla ho khothalletsoa ho buisana le liphetoho tsa bohlokoa lijong tsa hau tsa lijo kapa tlatsetso ea tlatsetso.
Liipi tsa ts'ebeliso tsa broccoli li ntša phofo ea brow
Ho ka sebelisoa phofo ea broccoli e ka sebelisoa indasteri e fapaneng ka lebaka la phepelo ea eona ea phepo e nepahetseng le ea bophelo bo botle. Liindasteri tse ling tsa kopo li kenyelletsa:
Lijo le senoelo: Croccoli Exere e ka sebelisoa e le motsoako oa lijo le lihlahisoa tsa ho ntlafatsa ho ntlafatsa boleng ba bona ba phepo. E ka eketsoa ho smoothies, linoko, li-soces, sopho le liaparo tsa salate ea ho fana ka livithamini, liminerale le li-antioxidants.
Nutraceutical:Indasteri ea phepelo e ka sebelisa phofo ea broccoli e ka hlalosang phofo ho theha litlatsetso tsa lijo le lijo tse sebetsang. E ka kokotetsoa e le tlatsetso ea maemo kapa e kopantsoeng le metsoako e meng e nepahetseng ho etsa mefuta e khethehileng ea liforomo.
Li-cosmetics le skincare:Ka lebaka la thepa ea eona ea antioxidant le anti-nts'etsopele, broccoli cuder e ka sebelisoa ho mofuta oa li-snaccare le lihlahisoa tsa litlolo. E ka kenyelletsoa ka lisepara, boema-maseneng, litumelong, le maske ho khothaletsa letlalo le phelisang 'me e fana ka melemo e matla le ho fana ka melemo ea khale.
Fepa ea Liphoofolo: Indasteri ea liphoofolo e ka kenyelletsa phofo ea broccoli e kene lijong tsa liphoofolo ho eketsa litaba tsa bona tsa phepo e nepahetseng. E ka sebelisoa bakeng sa liphoofolo tsa liphoofolo, likhoho, esita le lijo tsa lapeng tsa ho ntlafatsa bophelo bo botle le bophelo bo botle.
PharmacEucal:Melemo ea Broccoli e ka ba phofo eo e ka bang le phofo e kang ea 'mele, e kang tšehetso ea' mele, thepa ea anti-inferlama, e etse hore e be bonolo lits'ebetso tsa meriana. E ka sebelisoa e le motsoako oa ho etsa meriana, litlatsetso, kapa litaelo tsa tlhahiso ea limatlafatsi.
Patlisiso le nts'etsopele: Ho ka sebelisoa phofo ea broccoli. Bo-rasaense le bafuputsi ba ka sebelisa eona ho khanna lithuto tse amanang le phepo e nepahetseng, phalchecoology, thepa ea antioxidies le maemo a bophelo bo fapaneng.
Ka kakaretso, indasteri ea ts'ebeliso ea li-broccoli e fapane le SpanEcecelecicals, litlolo tsa liphoofolo, mekhahlelo ea liphoofolo le likatse tsa lipatlisiso.
Ho kenyelletsa broccoli ho ntša karolo ea hau ea bophelo
Ho kenyelletsa COCCOLI ho qala bophelo ba hau ke tsela e ntle ea ho kotula melemo ea bophelo bo botle ba subfood ea bophelo bo botle. Malebela a mang a sebetsang a ho kenyelletsa sehlopha sa broccoli "ho etsa tloaelo ea hau ea letsatsi le letsatsi:
Khetha li-broccoli tse phahameng tse phahameng haholo:Batla li-Brand tse tsebahalang tse fanang ka broccoli nqane ka foromo ea tlatsetso. Etsa bonnete ba hore u bala mabitso 'me u hlahlobe ho tsepamisa maikutlo ha metsoako e sebetsang, e kang Sumforaphane, ho netefatsa hore u fumana tse ngata ho tlala ea hau.
Latela tataiso e khothalelitsoeng ea litekanyetso:Ho bohlokoa ho latela tataiso e khothalelitsoeng ea litekanyetso tse fanoeng ke moetsi oa tlatsetso kapa buisana le litsebi tsa bophelo bo botle. Ho feta tekano ho ka lebisa ho litlamorao, ka hona ho bohlokoa ho latela boholo bo khothalletsoang.
Kenya broccoli e ntšitse mekhabiso ea hau:Kopanya teaspoon kapa tse peli tsa broccoli tse tsoang ho phofo ea hau ea Smoowe Reciree. Sena ke tsela e bonolo le e bonolo ea ho kenyelletsa ho ntša chelete ea hau ea letsatsi le letsatsi ha u ntse u tsuba tatso e bohloko.
Kopanya hore e be sopho kapa lisose:Kenya fafatsa phofo ea broccolil ho sopho ho sopho, e itlhaloma kapa lisoha bakeng sa matla a eketsehileng a limatlafatsi. E ka tsoakoa ha e pheha kapa e sa tsoa qala ho sebeletsa.
Kenya broccoli e nts'oa liaparo tsa salate:Theha seaparo sa salate e nang le phepo e nang le phepo e kopanyang phofo ea phofo ka oli ea mohloaare, lero la lemone le khetho ea litlama le linoko. Sena se ke ke sa ntlafatsa tatso feela empa se eketsa punch e eketsehileng e ntlafalitsoeng ho salate ea hau.
Steam kapa Stir-Fry Broccoli:Ha broccoli e ntšoaetsa ho fana ka melemo e meholo, ho kenyelletsa broccoli e ncha ho lijo tsa hau e ntse e le khetho e ntle. Stearts kapa sry-fry lipalesa tsa bry-fry ho boloka limatlafatsi tsa bona le ho li pata ka liprotheine tse ratehang le lithollo.
Teko e nang le likoloto tsa broccolili:Batla litlolo tse kenyelletsang ka ho toba ea broccoli tse tsoang ho atisa ho e kenyelletsa. Ho tloha Dona ho tloha lijana tsa bijoul ho thekesela ebile ho na le thepa e halikiloeng, ho na le mekhoa e mengata ea boqapi ea ho sebelisa broccoli e ntša broccoli ho pheha.
E be e sa fetohe:Ho ba le melemo e felletseng ea sehlopha sa Broccoli, ho bohlokoa hore e tšoane. E kenyeletsa tloaelo ea hau ea letsatsi le letsatsi 'me u shebe phetoho efe kapa efe ho bophelo bo botle ba hau bo botle le ho phela hantle ha nako e ntse e tsamaea.
Hopola, ha Broccoli Extract e fana ka melemo ea bophelo bo botle, ha e nkele lijo tse leka-lekaneng. Kamehla ho khothalletsoa ho boloka lijo tse fapaneng le tse nang le phepo e ntle le ho buisana le setsebi sa bophelo bo botle pele u etsa liphetoho tsa bohlokoa ho lijo tsa hau tsa lijo kapa tlatsetso.
Litlamorao tsa hore li-broccoli li ntša phofo e kae?
Le ha phofo e nkiloeng ka kakaretso e nkuoa e sireletsehile bakeng sa tšebeliso, ho bohlokoa ho hlokomela hore mmele oa motho e mong le o mong o ka tsotella metsoako e itseng. Mona ke litla-morao tse 'maloa tse ka bang teng:
Litaba tsa Lijo:Batho ba bang ba ka ba le mathata a gastrointestinal, a kang ho thunya, khase kapa liphetoho methapong ea broccoli. Sena se ka ba ka lebaka la litaba tsa lona tse phahameng tse phahameng.
Boitšoaro ba Allergic:Le ha ka seoelo, batho ba bang ba ka kuta menoana kapa likarolo tsa eona. Haeba u na le bashebelli ba tsebahalang ho meroho e makatsang e kang broccoli, ho bohlale ho qoba phofo ea broccoli.
Ho kena-kenana le meriana:Phofo ea broccoli e na le metsoako e ka sebelisanang le meriana e itseng. Mohlala, e ka kena-kenana le katleho ea likhakanyo tse ling tsa mali kapa meriana e sebelisitsoeng bakeng sa mathata a qoqotho. Haeba u sebelisa meriana, ho bohlokoa ho botsa mofani oa hau oa bophelo bo botle pele u eketsa phofo ea broccoli e le tloaelo ea hau.
Ts'ebetso ea qoqotho:Broccoli ke lijo tsa li-giitrozinisic, e bolelang hore e se e kena-kenana le ts'ebetso ea qoqotho ea qoqotho ho batho ba itseng. Ha ke le mahloriso a lintho tsena ka har'a phofo e tlase, batho ba nang le litaba tsa thyroid ba ka batla ho ba hlokolosi le ho hlokomela karabelo ea bona.
Maemo a teng pele a liphio:Broccoli ke mohloli oa li-oxalates, tse ka tlatsetsang ho thehoa ha majoe a liphio metsing a bolaeang batho ka bomong. Haeba u na le nalane ea majoe a liphio kapa maemo a mang a amanang le a liphio, ho bohlokoa ho nolofatsa lijo le li-supplements tse holimo ho Oxalates, ho kenyelletsa phofo ea broccoli.
Kamehla ho khothaletsoa ho qala ka litekanyetso tse tlase 'me li shebisisa karabo ea' mele ea hau ha u leka tlatsetso e ncha. Haeba u ba le litlamorao kapa lintho tse mpe, ho molemo ho khaotsa ho sebelisa le ho buisana le setsebi sa tlhokomelo ea bophelo.
Phetha:
Ho Hlahisa Litumelo tsa Broccoli ke Testament Tooponong ea Bophelo ea Hona joale e ikhethang. Ho fokotsa ho fokotsa mofets'e ho tšehetsa bophelo bo botle ba pelo le ho ntlafatsa bophelo ba pelo, menyetla ea ho kenyelletsa li-dipere tsa rona ha li na thuso. Leha ho le joalo, ho bohlokoa ho utloisisa hore broccoli e eketsa hantle ha e tlatsa phepo e leka-lekaneng le e fapaneng e nang le litholoana le meroho ea limela. Amohela matla a broccoli e ntšitse e le mokhoa o bonolo le o sebetsang oa ho notlolla matla a maholo a sephaka, 'me a qala ho ea pele ho bophelo bo ntlafalitsoeng le matla.
Nako ea poso: nov-07-2023
