Broccoli 101: Nā Mea Pono Nutr a me nā Pōmaikaʻi olakino

Anter

• ʻIke kūpono
• Kālika
• Puluniu
• Pūmua
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o broccoli
• Kāohi maʻi ʻaʻai
• Nā pae kolesterol lalo
• ʻO ke olakino maka
• Nā hopena hiki ʻole
• Nā pilikia thyroid
• ʻ thinʻiliʻili koko
• Ke laina lalo

Broccoli (ʻO Brassica oleracea) he mea kanu mea kanu e pili ana i ke kāpī, kale, cauliflower, a me nā ʻōpuʻu ʻo Brussels.

ʻIke ʻia kēia mau mea ʻai no kā lākou hopena olakino maikaʻi.

He kiʻekiʻe ʻo Broccoli i nā huaola he nui, e like me ka puluniu, ka wikamina C, ka lāʻau K, ka hao, a me ka potassium. Haʻaheo hoʻi ia i nā protein ma mua o nā mea kanu ʻē aʻe.

Hiki ke ʻoluʻolu i kēia mea ʻai ʻōmaʻomaʻo i ka maka a kuke, akā hōʻike ʻia nā noiʻi hou e hāʻawi ana ka mahuahi mālie i nā keu olakino (,).

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka broccoli.

ʻIke kūpono

Loaʻa i ka broccoli maka ka 90% wai, 7% carbs, 3% protein, a aneane ʻole momona.

Haʻahaʻa loa ʻo Broccoli i nā caloriu, e hāʻawi wale ana i nā calorie 31 i kēlā me kēia kīʻaha (91 gram).

ʻO nā ʻike pono no ka 1 kīʻaha (91 gram) o ka broccoli maka ():

• Kalepona: 31
• Wai: 89%
• Kumuʻiʻo: 2.5 gram
• Kāpena: 6 gram
• Kō: 1.5 gram
• Puluniu: 2.4 gram
• Momona: 0.4 gram

Kālika

ʻO nā kāhū o Broccoli ka nui o nā fiber a me nā kō.

ʻO ka sugars he fructose, glucose, a me sucrose, me nā liʻiliʻi o ka lactose a me ka maltose ().

Eia nō naʻe, he haʻahaʻa loa ka nui o nā ʻike karbona, me ka 3.5 wale nō o nā carb digestible no ke kīʻaha (91 gram).

Puluniu

ʻO ka fiber kahi mea nui o ka papaʻai olakino.

Hiki ke hoʻoikaika i ke olakino ʻōpū, kōkua i ka pale ʻana i nā maʻi like ʻole, a kōkua i ka pohō kaumaha (,).

Hoʻokahi kīʻaha (91 gram) o ka broccoli maka e hāʻawi iā 2.3 gram o ka fiber, ma kahi o 5-10% o ka Daily Value (DV) ().

Haʻahaʻa ʻo Broccoli i nā carbs digestible akā hāʻawi i kahi nui o nā fiber, e hāpai i ke olakino ʻōpū a hoʻemi paha i kou makaʻi i nā maʻi like ʻole.

Pūmua

ʻO nā protein nā paukū kūkulu o kou kino, pono no ka ulu a me ka mālama pono ʻana.

ʻOi aku ka kiʻekiʻe o Broccoli i ka protein, kahi e 29% o kona kaupaona maloʻo, hoʻohālikelike ʻia i ka nui o nā mea kanu.

Eia nō naʻe, ma muli o ke kiʻekiʻe o ka wai, 1 kīʻaha (91 gram) o ka broccoli e hāʻawi wale i 3 gram o ka protein.

ʻOi aku ka kiʻekiʻe o ka broccoli i ka protein ma mua o ka nui o nā mea kanu. ʻO kēlā, he haʻahaʻa ka nui o nā protein i kēlā me kēia lawelawe.

Nā wikamina a me nā minelala

Aia nā Broccoli i nā ʻano huaola a me nā minelala, me (,, 10,,,):

• Wikamina C. ʻO kahi antioxidant, he mea nui kēia wikamina no ka hana pale a me ke olakino o ka ʻili. Hāʻawi kahi 1/2-cup (45-gram) o ka broccoli maka ma kahi o 70% o ka DV.
• Wikamina K1. Aia i loko o Broccoli nā nui o nā huaora K1, a he mea nui ia no ke kāpili ʻana i ke koko a hoʻoliʻiliʻi paha i ka olakino iwi.
• Folate (wikamina B9). Kūpono nui ia no nā wahine hāpai, pono ka folate no ka ulu ʻana o ka ʻaʻa maʻamau a me ka hana o ka cell.
• Pāpaʻakai. ʻO kahi mineral pono, pono ka potassium no ka kaohi o ke kahe o ke koko a me ka pale ʻana i nā maʻi puʻuwai.
• Manganese. ʻIke ʻia kēia kumumanaʻo i nā nui i nā hua piha, nā legum, nā hua, a me nā mea kanu.
• Mea hao. ʻO kahi mineral nui, he nui nā hana nui o ka hao i kou kino, e like me ka lawe ʻana o ka oxygen i nā ʻulaʻula koko.

Aia i loko o Broccoli nā vitamina a me nā minelala ʻē aʻe i nā helu liʻiliʻi. I ka ʻoiaʻiʻo, hāʻawi ia i kahi liʻiliʻi ʻaneʻane kokoke i kēlā me kēia meaʻai āu e pono ai.

He kiʻekiʻe ʻo Broccoli i nā huaora a me nā minelala he nui, e like me folate, potassium, manganese, hao, a me nā huaora C a me K1.

Nā mea kanu mea kanu ʻē aʻe

Waiwai ʻo Broccoli i nā ʻano antioxidant like ʻole a me nā mea kanu mea kanu, nā mea e kōkua ai i kona mau pono olakino. Hoʻopili kēia ((,,,,, 20):

• Sulforaphane. ʻO kekahi o nā mea kanu i ulu nui a aʻo ʻia i ka broccoli, hiki i ka sulforaphane ke pale aku i nā ʻano maʻi ʻaʻai like ʻole.
• Indole-3-carbinol. ʻO kahi nutrient kūikawā i loaʻa i nā mea kanu kolio, hiki i kēia hui ke kōkua i ka hakakā ʻana i ka maʻi ʻaʻai.
• ʻO Carotenoids. Aia i loko o Broccoli ka lutein, zeaxanthin, a me ka beta carotene, i hiki ke hāʻawi i ka maikaʻi i ke olakino maka.
• Kaempferol. An antioxidant me nā pono he nui no ke olakino, hiki i kēia hui ke pale aku i nā maʻi puʻuwai, ka maʻi ʻaʻai, ka mumū, a me nā maʻi āpau.
• ʻO Quercetin. He nui nā pono o kēia antioxidant, me ka hoʻohaʻahaʻa ʻana i ke koko i ka poʻe me nā kiʻekiʻe kiʻekiʻe.

He kiʻekiʻe ʻo Broccoli i nā ʻano mea kanu i pili i nā pono olakino. ʻO sulforaphane ka mea nui loa.

Nā pono olakino o broccoli

Hāʻawi nā hua kanu Cruciferous e like me broccoli i nā pūhui sulfur-i kuleana no ko lākou ʻono pinepine ().

Nui paha nā pono olakino o kēia mau hui bioactive.

Kāohi maʻi ʻaʻai

Hoʻohālikelike ʻia ka maʻi ʻaukā e ka ulu wikiwiki ʻana o nā hunaola kūlohelohe a pili pinepine ʻia i ka stress oxidative ().

Kau ʻia ʻo Broccoli me nā hui i manaʻo ʻia e pale aku i ka maʻi ʻaʻai.

Hōʻike nā noiʻi nānā i ka ʻai ʻana o nā mea kanu kolio, me ka broccoli, pili i ka hoʻemi hoʻemi ʻia o nā maʻi ʻino, e like me ka lung, colorectal, umauma, prostate, pancreatic, a me nā maʻi ʻōpū (.,,).

Hoʻonohonoho kahi ʻohana kū hoʻokahi o nā mea kanu i kapa ʻia ʻo isothiocyanates i nā mea kanu kolose mai nā mea kanu ʻē aʻe.

Hōʻike nā noiʻi e pili ana ka Isothiocyanates i nā enzymes o ke ake, e hoʻoliʻiliʻi i ke koʻikoʻi oxidative, hoʻemi i ka mumū, hoʻonāukiuki i kāu ʻōnaehana pale, a hakakā i ka ulu a me ka ulu ʻana o ka maʻi ʻaʻai (,,).

ʻO ka isothiocyanate nui i broccoli, sulforaphane, hana kūʻē i ka hoʻokumu ʻia ʻana o ka maʻi ʻaʻai ma ka pae moleola ma o ka hoʻēmi ʻana i ke koʻikoʻi oxidative (, 30,).

Kū ʻo Sulforaphane ma 20-100 mau manawa i ʻoi aku ka nui o nā pua ma mua o nā poʻo ulu o kēia mea kanu ().

ʻOiai loaʻa pū nā mea hoʻopihapiha broccoli, ʻaʻole lākou e hāʻawi i kahi like o ka isothiocyanates a no laila ʻaʻole e hāʻawi i nā pono olakino like me ka ʻai ʻana i ka broccoli hou, ().

Nā pae kolesterol lalo

He nui nā hana nui a Cholesterol i kou kino.

ʻO kahi laʻana, he kumu nui ia i ka hoʻokumu ʻia ʻana o nā waikawa bile, ka mea e kōkua iā ʻoe e ʻeli i ka momona. Hoʻokumu ʻia nā bile acid i kou akepaʻa, mālama ʻia i loko o kāu gallbladder, a hoʻokuʻu ʻia i loko o kāu ʻōnaehana digestive ke ʻai ʻoe i ka momona.

Ma hope, hoʻopili hou ʻia nā ʻāpala bile i kāu kahe o ke koko a hoʻohana hou.

Hoʻopili nā mea i loko o ka broccoli me nā bile acid i kou ʻōpū, e hoʻonui ana i kā lākou excretion a pale iā lākou mai hoʻohana hou ʻia (35).

Loaʻa kēia i ka synthesive o nā acid bile hou mai ka cholesterol, e hoʻemi ana i nā pae holoʻokoʻa o kēia māka i kou kino.

Ua hoʻopili ʻia kēia hopena i kahi hōʻemi hoʻemi ʻia o nā maʻi puʻuwai a me ke kanesa ().

Wahi a kekahi noiʻi, pono pono ka broccoli mahu no ka hoʻohaʻahaʻa ʻana i nā pae kolesterol ().

ʻO ke olakino maka

ʻO ka maka maka ʻole kahi hopena maʻamau o ka ʻelemakule.

ʻElua mau carotenoid nui i broccoli, lutein a me zeaxanthin, e pili ana me ka hoʻemi ʻia o nā pilikia o ka maka e pili ana i ka makahiki (,).

Hiki i ka hemahema Vitamin A ke kumu i ka makapō o ka pō, i hiki ke hoʻohuli ʻia me ke kūlana maikaʻi o ka wikamina A ().

Aia i loko o Broccoli ka beta carotene, a hoʻohuli ʻia kou kino i huaora A. Hiki i kēia mea kanu ke hoʻonui i ka maka i loko o kēlā me kēia kanaka me ka ʻai haʻahaʻa vitamona A.

Hiki i nā isothiocyanates o Broccoli ke hoʻomaikaʻi i nā kumu pilikia he nui no ka maʻi a hoʻemi i kou maka o ka maʻi ʻaʻai. ʻO ka mea hou aʻe, hiki i kēia mea kanu ke kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol a hoʻonui i ke olakino o ka maka.

Nā hopena hiki ʻole

Lawe maikaʻi ʻia ʻo Broccoli, a kākaʻikahi ka maʻi ʻaʻā. Eia nō naʻe, kūpono ke haʻi ʻana i kekahi mau manaʻo ().

Nā pilikia thyroid

Ua manaʻo ʻia ʻo Broccoli he goitrogen, ʻo ia hoʻi hiki i nā nui kiʻekiʻe ke hōʻeha i ka gland thyroid i nā kānaka koʻikoʻi.

ʻO ka kuke ʻana i kēia mea kanu i ka wela nui hiki ke hōʻemi i kēia mau hopena ().

ʻ thinʻiliʻili koko

Pono nā kānaka e lawe ana i ka warfarin lahilahi o ke koko e kūkākūkā me kā lākou kauka olakino ma mua o ka hoʻonui ʻana i kā lākou lawe ʻana i ka broccoli no ka mea hiki ke launa me kāna lāʻau vitamin K1 kiʻekiʻe me kēia lāʻau.

ʻAe maikaʻi ʻia ʻo Broccoli. Eia nō naʻe, he hopena maikaʻi ʻole paha ia ma ka thyroid i kekahi mau kānaka a ke hoʻopilikia paha i ka lāʻau lapaʻau koko.

Ke laina lalo

ʻO Broccoli kekahi o nā mea kanu i makemake nui ʻia ma ka honua. Maʻalahi e hoʻomākaukau a ʻai i nā maka a moa hoʻi.

He kiʻekiʻe ia i nā meaola he nui, e like me ka ʻohana o nā mea kanu i kapa ʻia ʻo isothiocyanates, a he nui paha nā pono olakino.

ʻO ia kahi kumu kūpono o ka fiber a ʻoi aku i loko o ka protein ma mua o nā mea kanu ʻē aʻe.

Inā ʻoe e ʻimi nei i kahi mea olakino olakino, e noʻonoʻo e hoʻohui i kēia mea kanu kolio i kāu papaʻai i kēia lā.