7 mau kumu maikaʻi e ʻai ai i ka broccoli

Anter

• 1. Hoʻoemi i ka cholesterol
• 2. Kāohi i ka maʻi maʻi ʻōpū
• 3. Hoʻomaʻamaʻa i ka digestion
• 4. Hōʻalo i ka paʻa paʻa
• 5. Pale ka maka
• 6. Kāohi i nā pilikia hui
• 7. Hoʻonui i nā pale o ke kino
• 8. Kāohi i ka ʻike ʻia o ka maʻi ʻaʻai
• ʻO ka ʻike kino no broccoli
• Nā Pākaukau Broccoli
• 1. Rice me ka broccoli
• 2. ʻO ka salakeke Broccoli me nā kāloti
• 3. Broccoli au gratin
• 4. ʻO ka wai Broccoli me ka ʻāpala

ʻO Broccoli kahi mea kanu kolose i pili i ka ʻohana ʻO Brassicaceae. ʻO kēia mea kanu, me ka loaʻa ʻana o kekahi mau calory (25 calories ma 100 gram), ʻike ʻepekema ʻia no ka nui o nā sulforaphanes. Hōʻike kekahi mau ʻepekema ʻepekema hiki i kēia mau mea hoʻohui ke kōkua i ka pale ʻana i nā loli cell cancerous, a ʻoi aku ka pili o ka pili o ka myocardial infarction.

ʻO ke ala ʻoi loa e hoʻopau ai i ka broccoli ma o kāna lau a me nā koʻokoʻo i mahu ʻia ma kahi o 20 mau minuke i mea e pale aku ai i ka nalo ʻana o ka wikamina C. ʻO ka ʻai mau ʻana i kēia mea kanu ke kōkua mau i ka hoʻomaikaʻi ʻana i ka ʻōnaehana paleʻoniʻoni a hōʻoluʻolu i ka paʻa paʻa.

1. Hoʻoemi i ka cholesterol

ʻO ka Broccoli kahi meaʻai i waiwai i nā olonā hiki ke hoʻōlapa ʻia, ka mea e hoʻopili ai i ka cholesterol i loko o ka ʻōpū a hoʻēmi i kona lawe ʻana, hoʻopau ʻia ma o nā feces a kōkua i ke kaohi i kāna mau pae i ke kino.

2. Kāohi i ka maʻi maʻi ʻōpū

Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka cholesterol, mālama ka broccoli i nā kīʻaha koko ikaika a no laila hiki ke mālama i ke kahe o ke koko ma lalo o ka kaohi. Hoʻohui ʻia, loaʻa iā sulforaphane, kahi mea me nā waiwai anti-inflammatory e pale ai i ke ʻano o nā leona i nā kīʻaha koko a me ka hoʻomohala ʻana i nā maʻi i nā aʻa coronary.

3. Hoʻomaʻamaʻa i ka digestion

He ala maikaʻi ʻo Broccoli e mālama pono ai i ke kaʻina hana digestive, no ka mea ʻo kāna waiwai waiwai i ka sulforaphane e hoʻoponopono i ka nui o nā bacteria i loko o ka ʻōpū, e like me Helicobacter pylori, ke pale nei i nā hiʻohiʻona o nā ulcer a gastritis paha, no ka laʻana.

4. Hōʻalo i ka paʻa paʻa

ʻO nā olonā i loko o ka broccoli e hoʻonui i ka holo ʻana o ka ʻōpū a hoʻonui i ka nui o nā feces, kahi me ka lawa ʻana o ka wai, makemake i ka puka o nā feces.

5. Pale ka maka

ʻO Lutein kahi ʻano o ka carotenoid i hiki i ka broccoli i hiki ke kōkua i ka pale ʻana i nā maka i ka hōʻino ʻana o ka macular lohi a me ka hoʻomohala ʻana o nā cataract, nā pilikia e hoʻomākeʻaka ka ʻike, keu hoʻi i ka ʻelemakule. ʻO ka nui o ka lutein i ka broccoli ʻo 7.1 a 33 mcg no ka gram o ke kaupaona o kēia mea kanu.

6. Kāohi i nā pilikia hui

ʻO Broccoli kahi mea kanu me nā waiwai anti-inflammatory maikaʻi loa e kōkua i ka hōʻemi ʻana i ka mumū hui, kahi hiki ke hoʻolohi i ka ulu ʻana o nā pilikia hui e like me ka osteoarthritis.

7. Hoʻonui i nā pale o ke kino

Ma muli o ka nui o ka wikamina C, nā glucosinolates a me ka selenium, kōkua mau ka ʻai ʻana o ka broccoli e hoʻonui i nā pale o ke kino a hoʻomaikaʻi i ka ʻōnaehana pale, a me ka pale ʻana i ke kino i nā maʻi.

8. Kāohi i ka ʻike ʻia o ka maʻi ʻaʻai

He momona ʻo Broccoli i ka sulforafan, glucosinolates a me indole-3-carbinol, nā mea i hana ma ke ʻano he antioxidants, e kōkua ana i ka pale ʻana i ka ulu ʻana o nā ʻano like ʻole o ka maʻi ʻaʻai, ʻo ia hoʻi ka ʻōpū a me ka maʻi ʻōpū. Hoʻohui, hoʻoliʻiliʻi hoʻi ka indole-3-carbinol i ka nui o ka estrogen e kahe ana i loko o ke koko, e pale ana i ke ʻano o nā hunaola maʻi ʻaʻai e pili ana ka ulu i kēia hormone.

Hōʻike kekahi mau noiʻi i ka ʻai ʻana i ka 1/2 kīʻaha o broccoli i ka lā e kōkua i ka pale ʻana i ka maʻi ʻaʻai.

ʻO ka ʻike kino no broccoli

Nā Pākaukau Broccoli

Hiki ke hoʻomākaukau ʻo Broccoli i nā ʻano like ʻole, mai ka paila a ʻānai ʻia, akā ʻo ke ala ʻoi loa e ʻai ai he maka, ʻoiai kēia ala ʻaʻohe nalo o nā meaola. No laila, ʻo kahi kihi maikaʻi no ka hoʻohana ʻana i ka broccoli maka e hana i kahi salakeke a hoʻohana paha ia i ka hoʻomākaukau ʻana o ka wai maoli, me ka ʻalani, melon a i ʻole kāloti, no ka laʻana.

1. Rice me ka broccoli

E hoʻomākaukau i kēia laiki i hoʻonui ʻia me ka broccoli e hoʻopili wale i loko o ke kīʻaha laiki, a ʻelua mau kīʻaha wai. Aia wale ke laiki he 10 mau minuke ke kīʻaha o ka broccoli ʻokiʻoki, me nā lau, nā koʻokoʻo a me nā pua, i hoʻohui ʻia.

I mea e hoʻonui ai i ka waiwai meaʻai o kēia meaʻai, hiki ke hoʻohana ʻia i ka laiki pala.

2. ʻO ka salakeke Broccoli me nā kāloti

ʻOkiʻoki i ka broccoli a waiho i loko o ka pā me kahi 1 lita o ka wai a kuke a hiki i ka palupalu ʻana. ʻOiai he ʻokoʻa ka manawa kuke o ka broccoli mai ka kāloti, pono ʻoe e kau i ka kāloti e kuke ma mua a ke kokoke e mākaukau pono ʻoe e hoʻohui i ka broccoli i ka wai paʻakai. Ke kuke, e kāpīpī i kahi aila ʻoliva. ʻO kahi koho ʻē aʻe e hoʻomoʻa i nā ʻalalā ʻelua i loko o ka aila a pīpī i ka broccoli a me nā kāloti ma mua o ka lawelawe ʻana.

3. Broccoli au gratin

E waiho i ka broccoli holoʻokoʻa ma kahi pepa bakena i uhi ʻia me ka pepa pepa a kāpīpī ʻia me ka paʻakai, ʻokiʻoki ʻia a me ka pepa ʻeleʻele. Uhi ʻia me ka tī āu i koho ai, grated a ʻoki ʻia i mau ʻāpana, a hoʻomoʻa i ka umu no 20 mau minuke.

4. ʻO ka wai Broccoli me ka ʻāpala

Nā Pono

• 3 mau anakuhi liʻiliʻi o ka meli ʻōmaʻomaʻo;
• 2 mau kīʻaha o broccoli;
• 1 lemona;
• 1.5 L o ka wai anuanu

Hoʻomākaukau hoʻomākaukau

Eʻokiʻoki i ka'āpala a me nā koʻi broccoli, hoʻokomo i loko o ka mea kāwili a hoʻohui i ka wai a me ka wai o ka 1 lemona. Pākuʻi i nā mea hoʻohui āpau a inu ma hope. Hiki ke hoʻohui ʻia i kēia wai i nā lau ʻōmaʻomaʻo ʻē aʻe, e like me ka coriander a me ka pāhiri, no ka laʻana.