Calories thiab Lawv Cov Kev Pab Noj Qab Haus Huv
Broccoli yog ib qho khoom noj qab haus huv uas muaj los ntawm Brassica genus ntawm cov nroj tsuag. Nws yog ib hom ntawm paj thiab muaj ib tug tuab, central soj caum nrog grayish ntsuab nplooj thiab ntsuab florets (muaj ib co liab doog ntau yam). Broccoli tau categorized ntawm cov zaub zoo tshaj thiab, thaum siav kom zoo, muaj peev xwm tiag tiag yog ib qho ntxiv rau ib qho kev npaj pluas noj.
Muaj ntau ntau yam ntawm broccoli, qhov zoo tshaj plaws lub npe hu ua lub taub hau broccoli. Lwm hom ntau yam xws li broccoli rabe, Suav broccoli, thiab Italian heirloom.
Broccoli yog muaj tshiab thiab khov. Cov broccoli tshiab muaj nyob rau xyoo puag ncig nrog lub caij muaj zog los ntawm Lub Kaum Hli mus txog rau Lub Plaub Hlis.
| Broccoli Nutrition Facts | |
|---|---|
| Kev Pab Cuam 1 lub khob raw nqaij (91 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 31 | |
| Calorie los ntawm roj 3 | |
| Tag Nrho Rog 0.3g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 30mg | 1% |
| Tshuaj Ntshav 288mg | 8% |
| Carbohydrates 6g | 2% |
| Kev noj haus fiber ntau 2.4g | 9% |
| Qab Zib 1.5g | |
| Protein 2.5g | |
| Vitamin A 11% · Vitamin C 135% | |
| Calcium 4% · Iron 4% | |
| * Raws li 2,000 calorie diet | |
Tsuas yog 30 calorie ntau ib khob, zaub cob pob yog ib qho ntxiv rau cov paib ntawm tib neeg tab tom saib ob leeg yuag los yog nce nqaij. Cov qis calorie tsawg yuav tsum tsis txhob dag koj txawm. Cov zaub no yog chock-tag nrho cov protein, fiber, potassium, thiab vitamin C.
Broccoli Health Benefits
Broccoli yog ib qho khoom noj muaj fiber ntau, muaj li 9 feem pua ntawm cov nqi txhua hnub hauv ib khob khob. Fibre, qhov feem ntau ntawm carbohydrate, tuaj yeem pab txo cov roj cholesterol, txhawb kev plob tsis so tswj, tswj ntshav qab zib, thiab pab nyiaj poob haujlwm.
Broccoli tseem tau ntim nrog cov vitamins thiab minerals.
Nws yog ib qho zoo heev ntawm vitamin C (muaj ntau tshaj ib hnub tsim nyog) thiab vitamin K, ib qhov chaw zoo heev ntawm folate, thiab muaj qhov zoo ntawm Vitamin A, manganese, potassium, thiab B-vitamins. Broccoli kuj yog ib qhov chaw zoo ntawm cov nroj tsuag uas muaj calcium.
Cov kev sib tw yog sib xyaw, tab sis qee cov kev tshawb fawb pom tias noj ntau dua cov khoom noj khoom haus, xws li zaub cob pob yuav txo tau txoj kev pheej hmoo ntawm qee yam hom mob cancer (prostate, ntsws, lub mis). Broccoli muaj ib pawg ntawm cov tshuaj hu ua glucosinolates, uas muaj tshuaj lom muaj tshuaj lom. Cov tshuaj no muab broccoli nws cov pungent tsis hnov tsw.
Thaum digested thiab thaum npaj zaub mov noj, glucosinolates tau tawg thiab daim tebchaw hu ua indoles, nitriles, thiocyanates, thiab isothiocyanates. Ib hom ntawm indole, lub npe hu ua indole-3-carbinol thiab sulforaphane (lub isothiocyanate) tau nquag kuaj xyuas rau lawv cov tshuaj anticancer.
Broccoli kuj yog ib qho ntawm cov khoom noj uas muaj cov tshuaj phev ntau rau cov tshuaj phaj ntau ntxiv rau cov roj ntsha. Antioxidants pab tua cov radicals dawb uas tuaj yeem ua rau mob thiab kab mob.
Vim Li Cas Kuv Broccoli Tig Tsav Xim?
Qhov feem ntau yog vim li cas zoo nkauj ntsuab xim ntsuab zaub zoo li broccoli tsim khaki colour ntsuab yog vim overcooking.
Feem ntau, broccoli yuav pib tig xim xim nqaij tom qab ua noj rau li xya feeb.
Yog tias koj paub tias koj yuav tau noj zaub cob pob tam sim ntawd, ncu los yog sau sau nws sai sai thiab mam li pab. Yog tias, txawm li cas los xij, koj npaj rau noj nws tom qab, koj tuaj yeem ua rau nws ceev cov vitamins, minerals, thiab xim.
Cov txheej txheem ua zaub mov ua rau zaub mov noj thiab ua kom tshem tawm cov khoom tsis txaus nyiam, muag cov zaub mov ruaj khov, teeb xim thiab luv kawg thaum noj mov. Blanching yog ceev. Mus rau blanch, tso broccoli, ib floret ib lub sij hawm, rau hauv salted boiling dej thiab tshem tawm nws tom qab txog 30 feeb. Tam sim ntawd ploog broccoli ua dej khov dej.
Cov nab kuab da dej hle cov txheej txheem ua thiab ua kom muaj xim. Thaum koj npaj siab siv koj cov zaub ua noj ua rau nws xav ua.
Khaws Thiab Khaws Cia Broccoli
Xaiv cov xim broccoli tshiab uas muaj cov pob zeb compact uas nruj nreem nrawm ntsuab tsaus ntais. Txhob txhuam nrog paj daj.
Yuav khaws cov zaub paj tshiab, muab tso rau hauv lub hnab airtight hauv lub tub yees rau ob peb hnub.
Koj tuaj yeem muas cov khoom noj khov uas khov uas feem ntau zoo rau txog yim-rau kaum lub hlis. Yog tias koj xav kom khov koj tus kheej cov zaub paj, ua rau nws ua ntej thiab muab cia rau hauv lub taub yees txias rau hauv lub thawv cua txias.
Txoj Kev Noj Qab Nyob Zoo rau Kev Npaj Tshuaj
Zaub txhwb qaib tuaj yeem noj raw li crudite los yog lauj kaub tais diav, los yog npaj tau ntau hom kev ua noj. Chav ua noj, kua txiv hmab txiv ntoo, los yog qhob ci ncuav ci ci kom ci tau zoo rau koj cov pluas noj loj los yog siv stems ua kua zaub.
Yuav kom tsis txhob brownish dawb lias broccoli, sim tsis txhob overcook nws. Overcooking yuav tsis tsuas ua rau nws tsis txaus siab rau lub qhov muag, tab sis yuav txo qhov muaj cov vitamins thiab minerals. Broccoli yuav tsum tsis txhob mob heev. Koj tuaj yeem tswj tau ib qho zoo nkauj ntawm Hoob Ntsuab los ntawm koj cov zaub ua paj ua ntej-qhov no yuav tsis tsuas txhim khu cov xim ntawm zaub cob pob, tiam sis yuav pab kom muag muag.
Zaub mov txawv nrog zaub paj
Tau txais ib qho tshuaj veggie thaum sawv ntxov los ntawm kev ntxiv koj cov zaub mov rau koj lub tais qe lossis noj koj cov zaub ua noj siv los ua lub hauv paus los yog sab phaj rau noj hmo tsawg tsawg dua.
- Neeg Esxias Broccoli Ntsuab Fry
- Nqaij nyuj thiab nqaij npuas kib
- Roasted Broccoli nrog txiv qaub
> Qhov chaw:
> Cruciferous Zaub thiab Cancer Prevention.
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib Phau Ntawv ntawm Chav Kawm Txuj Ci. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 617.
> Linus Pauling lub koom haum. Micronutrients rau Kev Noj Qab Haus Huv .