Kolifulawa vs. Broccoli: Njira Yathanzi Ndi Iti?

Mayina Abwino Kwa Ana

Pansi:

Tsiku Lobadwa:

Tumiza

Nditumizireni Imelo Onetsani Patsamba

Burokoli ndipo kolifulawa onse ndi masamba a cruciferous. Onse amalawa zokoma zowotcha, zokazinga kapena zosaphika. Koma nchiyani chomwe chili chabwinoko? Tiyeni tipende zowona.

Ubwino wa Broccoli Paumoyo

Dr. Will Cole , IFMCP, DC, ndi Mlengi wa zakudya za ketotarian, amatiuza kuti masamba a cruciferous monga broccoli ndi opatsa thanzi kwambiri chifukwa ali ndi mavitamini ndi michere yambiri yomwe imathandiza kupititsa patsogolo thanzi la mtima, kumenyana ndi khansa, ndi kubwezeretsanso shuga wa magazi. Amakhalanso otsika komanso otsika kwambiri, kotero amakupangitsani kukhala okhutira. Ndipo ngakhale masamba sizinthu zopangira mapuloteni ngati nyama, broccoli ili ndi kuchuluka kodabwitsa.

Zambiri Zazakudya za Broccoli ( Pa 1 chikho)
Zopatsa mphamvu: 31
Mapuloteni: 2.6 magalamu
Zakudya: 6 g
CHIKWANGWANI: 9.6% yovomerezeka mtengo watsiku ndi tsiku (DV)
Kashiamu: 4.3% DV
Vitamini K: 116% DV

Ubwino Wina Wathanzi

Amachepetsa Milingo ya Cholesterol
Broccoli imakhala ndi fiber yambiri yosungunuka, yomwe imagwirizanitsidwa ndi kuchepetsa cholesterol. Malinga ndi phunziro ili lofalitsidwa mu Kafukufuku wa Zakudya Zakudya , broccoli wowotcha ndiwothandiza makamaka pochepetsa kuchuluka kwa cholesterol. (Mwa njira, mwina simukudya fiber zokwanira. Pa 25 kwa 30 magalamu omwe FDA amalimbikitsa tsiku ndi tsiku, ambiri a ku America amadya 16 okha. zakudya zina zisanu ndi zitatu zokhala ndi ulusi wambiri kuwonjezera pazakudya zanu.)

Aids mu Eye Health
Monga kaloti ndi tsabola wa belu, broccoli ndi yabwino kwa maso anu, popeza awiri mwa carotenoids mu broccoli, lutein ndi zeaxanthin, amagwirizanitsidwa ndi kuchepa kwa chiopsezo cha matenda a maso okhudzana ndi ukalamba. (Nazi zakudya zina zisanu ndi chimodzi zatsimikiziridwa kukhala zabwino m'maso mwanu.)

Imalimbikitsa Thanzi la Mafupa
Broccoli ndi gwero lalikulu (losakhala la mkaka) la calcium, lomwe limathandiza kusamalira thanzi la mafupa. Lilinso ndi manganese ambiri, omwe amathandizira kulimbitsa mafupa komanso amathandizira kukula kwa tsitsi. Chifukwa chake, broccoli ndiyofunikira kwa anthu omwe ali ndi nyamakazi ndi zovuta zina za mafupa.

Ubwino wa Kolifulawa pa Thanzi

Malinga ndi certified dietician-nutritionist ndi woyambitsa wa Chakudya Chenicheni Amy Shapiro, kolifulawa ali ndi vitamini C wambiri, vitamini K, calcium, folic acid, potaziyamu ndi fiber. Kolifulawa imakhalanso ndi phytonutrients, akutero Shapiro, omwe ali ndi mphamvu zowonjezera chitetezo cha mthupi, odana ndi ukalamba komanso zolimbana ndi khansa.

Zambiri Zazakudya za Kolifulawa ( Pa 1 chikho)
Zopatsa mphamvu: 27
Mapuloteni: 2.1 magalamu
Zakudya: 5 g
CHIKWANGWANI: 8.4% DV
Kashiamu: 2.4% DV
Vitamini K: 21% DV

Ubwino Wina Wathanzi

Gwero lalikulu la Antioxidants
Antioxidants amateteza maselo anu ku zowononga ma free radicals ndi kutupa. Mofanana ndi masamba ena a cruciferous, kolifulawa imakhala yochuluka kwambiri mu glucosinolates ndi isothiocyanates, magulu awiri a antioxidants omwe awonetsedwa kuti amachepetsa kukula kwa maselo a khansa. Kudya glucosinolates kungathandize kuchepetsa chiopsezo cha khansa. Zifukwa zomwe sizikumveka bwino, koma zingathandize kuchotsa kapena kuchepetsa ma carcinogens kapena kukhudza ma hormone a thupi lanu kuti muteteze khansa yokhudzana ndi mahomoni.

May Aid mu Kuchepetsa Kuwonda
Ngakhale kuti zamasamba zili ndi zopatsa mphamvu zambiri, kolifulawa ndi yotsika pang'ono, zomwe zimapangitsa kuti anthu omwe akufuna kuchepetsa thupi. Ndizolowa m'malo mwa zokonda zambiri zodzaza ndi carb, monga mpunga ndi mbatata, osataya kukoma.

Ndiye Ndi Yani Yathanzi?

Zakudya zopatsa thanzi, broccoli nthawi zonse imadutsa pang'ono msuweni wake wa cruciferous , yokhala ndi calcium yochititsa chidwi, vitamini K ndi fiber. Komabe, masamba onsewa ali ndi zopatsa mphamvu zochepa komanso amakhala ndi michere yambiri monga folate, manganese, mapuloteni ndi mavitamini ena. Amakhalanso osinthasintha kwambiri ndipo ayenera kukhala gawo lazakudya zilizonse zathanzi. Koma ngati payenera kukhala wopambana, broccoli imatenga keke-er, saladi.

Mamembala a Brasica banja (monga broccoli ndi kolifulawa, pamodzi ndi kale, Brussels zikumera, kabichi, bok choy ndi zina) ndizothandiza kulimbana ndi kutupa, akufotokoza katswiri wa zakudya za ketogenic. Dr. Josh Nkhwangwa , DNM, CNS, DC. Zamasamba zonsezi zimatengedwa kuti ndi sulfuric, zomwe zimathandiza mu methylation-msewu wapamwamba kwambiri wa thupi lanu womwe umachepetsa kutupa ndikupangitsa kuti njira zanu za detox ziziyenda bwino. Zitha kulimbikitsanso thanzi la mtima, kuletsa khansa komanso kusintha shuga m'magazi anu.

Kodi Njira Yabwino Yodyera Ndi Chiyani?

Tatsimikiza kale kuti kolifulawa ndi broccoli ndizosinthasintha, koma ngati mukufuna njira zabwino zowonjezerera pazakudya zanu zatsiku ndi tsiku, werengani.

1. Yaiwisi

Mosiyana ndi masamba ena (ahem, mbatata ndi mphukira za Brussels), kolifulawa ndi burokoli zimakoma zosaphika. Ngati mukufuna kununkhirako pang'ono, kodi tingakupatseni zokometsera za avocado hummus kapena dipu ya uchi wa ricotta?

2. Zophika

Zophika, zokazinga, mumazitchula. Mutha kuwawotcha anyamatawa, zomwe, inde, zimawapangitsa kukhala athanzi pang'ono, koma aliyense amayenera kubera tsiku lililonse.

Yesani: Broccoli Wokazinga ndi Bacon Pasta Saladi , Broccoli Wotentha wokhala ndi Sriracha Almond Butter Sauce, Dip Wokazinga wa Kolifulawa

3. Monga M'malo mwa Zakudya Zopanda Thanzi

Monga tanena kale, masamba a cruciferous awa ndiabwino, otsika kwambiri m'malo mwa zokonda zathu zodzaza ndi carb. Nthawi zambiri, zomwe mumafunikira ndi mutu wa kolifulawa ndi chopangira chakudya kuti mupange chokometsera chokoma, chathanzi chazakudya zanu zomwe mwalakwitsa.

Yesani: Saladi ya Cauliflower 'Potato' , Mpunga Wokazinga wa Kolifulawa , Cacio e Pepe Kolifulawa , Tchizi Wopanda Gluten ndi Kolifulawa 'Breadsticks' , 'Chilichonse Bagel' Mipukutu ya Kolifulawa

ZOKHUDZANA : Kuphatikiza Chakudya Kukuyenda, Koma Kodi Kumagwiradi Ntchito?

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