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Moolelo o ka broccoli
Aia ke aʻa o Broccoli ma Italia. Loaʻa iā ia ma ka hybridization mai nā mea kanu kāpeti ʻē aʻe i ka XNUMXth-XNUMXth mau kenekulia BC. No nā kenekulia he nui ʻaʻole ʻike ʻia kēia ʻano kāpeti ma waho o Italia. Ua lawe ʻia ʻo Broccoli i Farani wale nō i ke kenekulia XNUMXth e hoʻomaikaʻi iā Catherine de Medici, a i ʻEnelani hoʻi ma hope - i ke kenekulia XNUMX. Ma ʻaneʻi ua kapa ʻia ʻo ia ʻo Italian asparagus. Ua hele mai ʻo Broccoli i ʻAmelika Hui Pū ʻIa i ka hoʻomaka ʻana o ke kenekulia XNUMXth e hoʻomaikaʻi i nā malihini Italia.
Nā pono o ka broccoli
ʻO Broccoli kahi meaʻai momona. ʻO nā waiwai maikaʻi o ka broccoli he hopena maikaʻi i ka digestion, cardiovascular, immune system, a me nā hopena anti-inflammatory a me nā anti-carcinogenic. ʻO ka mea hou aku, he haʻahaʻa ka broccoli i ka sodium a me nā calorie a ʻaʻohe momona.
"Loaʻa i ka broccoli ka nui o ka fiber, vitamina C, potassium, vitamin B6, a me ka vitamina A," wahi a Victoria Jarzabkowski, he meaʻai meaʻai ma Texas Fitness Institute ma ke Kulanui o Texas ma Austin. "A lawa pū ka protein."
ʻO Broccoli kahi kumu waiwai o nā mea kanu puaʻa a me nā antioxidants. ʻO nā puaʻa mea kanu nā mea e hāʻawi i nā mea kanu i ke kala, ka ʻala a me ka ʻono. Wahi a ka American Institute for Cancer Research, he nui nā waiwai pono o nā pua pua. ʻO nā puaʻa i loaʻa i loko o ka broccoli he glucobrassicin, carotenoids, a me nā flavonoids.
"Ke kōkua nei nā antioxidants i ka hoʻopau ʻana i nā radical manuahi e hiki ke hōʻino i ke kino o ke kino," wahi a Kauka Jarzabkowski. ʻO nā radical manuahi nā molekole paʻa ʻole i hana ʻia ma muli o ka metabolism. Wahi a ka National Cancer Institute, hoʻonui kēia mau mea i ka pilikia o ka ulu ʻana i ka maʻi kanesa.
"ʻO Broccoli kahi kumu o ka lutein, kahi hapa o nā antioxidants, a me ka sulforaphane, he antioxidant ikaika," wahi a Dr. Jarzabkowski. Loaʻa i ka Broccoli nā meaʻai hou aʻe, me ka magnesium, phosphorus, a me nā mea liʻiliʻi o ka zinc a me ka hao.
Ka hopena i ka maʻi diabetes a me ka autism
No ka poʻe me ka momona a me ka maʻi diabetes type 2, ʻo ka broccoli extract ka mea a ke kauka i kauoha ai. Ma kahi ʻatikala i paʻi ʻia ma ka puke moʻolelo Science Translational Medicine ma Iune 14, 2017, kamaʻilio nā ʻepekema e pili ana i ka hiki o ka mea sulforaphane, i loaʻa i loko o ka broccoli (a me nā mea kanu cruciferous, kāpeti a me Brussels sprouts), e hōʻemi i ka hana o 50 genes. ke kuleana no ka hōʻike ʻana i nā hōʻailona o ka maʻi diabetes type 2. . Aia i loko o ka haʻawina he 97 mau maʻi me ka maʻi diabetes type 2 i mālama ʻia me ka broccoli extract no 12 pule. ʻAʻohe hopena i nā maʻi maʻi ʻole, ʻoiai ʻo ka poʻe obese i loaʻa i ka 10% ka emi ʻana o ka glucose hoʻokēʻai i hoʻohālikelike ʻia i nā mana. Eia nō naʻe, ʻo ka nui o ka antioxidant i loaʻa i ka poʻe i komo i ka huina he 100 mau manawa i ka nui i loaʻa maoli i ka broccoli.
Ua hōʻike ʻia ka mea like e kōkua i ka hoʻopau ʻana i nā hōʻailona pili i ka autism. I ka ʻOkakopa 13, 2014 Proceedings of the National Academy of Sciences, ua hōʻike nā mea noiʻi i ka poʻe maʻi me ka autism i loaʻa i kahi extract i loaʻa ka sulforaphane i ʻike i ka hoʻomaikaʻi ʻana i ka kamaʻilio waha a me ka launa pū ʻana.
Kāohi ʻana ʻo Kanesa
ʻO ka waiwai kaulana a maikaʻi loa o Broccoli, ʻo ia ka hiki ke pale aku i ka maʻi kanesa. ʻO Broccoli kahi mea kanu cruciferous. Ua ʻike ʻia e hiki i nā mea kanu āpau o kēia ʻohana ke pale aku i ka ulu ʻana o ka maʻi kanesa o ka ʻōpū a me nā ʻōpū, "wahi a Dr. Jarzabkowski.
Hoʻomaopopo ka American Cancer Society i ke koʻikoʻi o ka broccoli i loaʻa nā antioxidants ikaika - sulforaphane a me indole-3-carbinol. Loaʻa kēia mau mea i nā waiwai detoxifying a hiki ke hōʻemi i ka paʻakikī o ke kaumaha oxidative. Hiki iā lākou ke hoʻopili i ka pae o ka estrogen, kahi e hoʻemi ai i ka pilikia o ka maʻi maʻi umauma.
ʻO ka hoʻohaʻahaʻa kolala
Wahi a Dr. Jarzabkowski, kōkua ka broccoli i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol koko. ʻO ka fiber i loko o ke kāpena e hoʻopaʻa i ka cholesterol i loko o ke koko, a kōkua kēia i kona wehe wikiwikiʻana mai ke kino.
ʻO ka hoʻoponoponoʻana
ʻO nā mea kanu puaʻa glucoraphanin, gluconasturcin a me glucobrassin e pili ana i nā pae āpau o ke kaʻina detoxification i loko o ke kino, mai ka neutralization o nā toxins a hiki i ko lākou hoʻopau ʻana. ʻO kahi haʻawina i paʻi ʻia i loko o ka puke moʻolelo Proceedings of the National Academy of Sciences of the United States of America i ʻike ʻia ʻo broccoli sprouts ka mea maikaʻi loa ma kēia ʻano.
Ka hopena ma ka ʻōnaehana cardiovascular
Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, hoʻoikaika pū ka broccoli i nā paia o nā kīʻaha koko. ʻO Sulforaphane, i loko o ka broccoli, he hopena anti-inflammatory a kōkua i ka pale ʻana i ka hoʻomohala ʻana o nā plaque atherosclerotic, ʻoi aku hoʻi i nā mea maʻi me ka maʻi diabetes type 2. Wahi a ka Harvard University of Public Health, ka B complex e hoʻoponopono i nā pae homocysteine . ʻO ka Homocysteine he waikawa amino e hōʻiliʻili i loko o ke kino i ka wā e ʻai ai i ka ʻiʻo ʻulaʻula a hoʻonui i ka pilikia o ka maʻi naʻau coronary.
Nā hopena i ka ʻike
"Ua ʻike paha mākou he maikaʻi nā kāloti no ka ʻike ma muli o kā lākou ʻike o ka lutein," wahi a Dr. Jarzabkowski, "Lutein he antioxidant a he hopena maikaʻi i ke olakino o ka maka. ʻO kekahi o nā kumu maikaʻi loa o ka lutein ʻo ka broccoli.
ʻO kekahi antioxidant i loaʻa i ka broccoli, zeaxanthin, he mau waiwai like me ka lutein. ʻO ka lutein a me ka zeaxanthin e pale aku i ka ulu ʻana o ka macular degeneration, kahi maʻi hiki ʻole ke hoʻopilikia i ka ʻike waena, a me nā cataracts, kahi ao o ka lens.
Ka hopena ma ka ʻai ʻana
Hōʻike ʻo Dr. Jarzabkowski i nā mea hoʻoheheʻe o ka broccoli ma muli o kona kiʻekiʻe o ka fiber. No kēlā me kēia 10 calories, aia ka broccoli i 1 g fiber. Hāʻawi pū ka fiber i ka mālama ʻana i ka microflora intestinal maʻamau.
Mālama ʻo Broccoli i ka mucosa o ka ʻōpū mai ka ulu ʻana o nā maʻi ʻeha a me ka mumū. ʻO ka sulforaphane i loko o kēia huahana ke keʻakeʻa nei i ka ulu ʻana o Helicobacter pylori, kahi huakini e hoʻopilikia ai i ka mucosa ʻōpū. Ua hōʻike ʻia kahi haʻawina ʻo Johns Hopkins i ka makahiki 2009 ma nā ʻiole i nā hopena hoihoi. ʻO nāʻiole iʻai i ka broccoli i kēlā me kēia lā noʻelua mahina i loaʻa i ka 40% ka emiʻana o nā pae H. pylori.
Nā waiwai anti-inflammatory
Loaʻa i ka Broccoli nā waiwai anti-inflammatory a pale i nā hui o nā maʻi osteoarthritis. Ua hōʻike ʻia kahi noiʻi 2013 mai ke Kulanui o East Anglia i ka sulforaphane, i loaʻa i loko o ka broccoli, i pale i nā hui o nā maʻi arthritis mai ka pōʻino ma o ke kāohi ʻana i nā molekole hoʻoulu ʻia.
ʻO nā antioxidants a me nā omega-3 fatty acids i loaʻa i ka broccoli e hoʻoponopono pū i ka mumū. Eia kekahi, ʻo nā mea kākau o kahi noiʻi i paʻi ʻia ma 2010 i loko o ka puke pai Inflammation Researcher i manaʻo e hoʻemi ka flavonoid kaempferol i ka hopena o nā allergens, ʻoi aku hoʻi ma ka ʻōpū o ka ʻōpū, e hōʻemi ana i ka hopena o ka hoʻomohala ʻana i ka maʻi maʻi.
Hoʻopilikia i ka broccoli
Palekana ka Broccoli i ka ʻai ʻana, a he liʻiliʻi loa nā hopena ʻaoʻao i ka wā e ʻai ai. ʻO ka mea maʻamau o kēia mau mea he hana kinoea a me ka huhū o ka ʻōpū nui, i hana ʻia e ka nui o ka fiber. "ʻO ia mau hopena ʻaoʻao ka mea maʻamau i nā mea kanu cruciferous a pau," wahi a Dr. Jarzabkowski, "akā naʻe, ʻoi aku ka nui o nā pono olakino ma mua o kēia ʻano pilikia."
Wahi a ka Wexner Medical Center ma ke Kulanui o Ohio, ʻo ka poʻe e lawe ana i nā lāʻau anti-clotting pono e ʻai i ka broccoli me ka akahele. Hiki i ka Vitamin K i loko o kēia huahana ke launa pū me nā lāʻau lapaʻau a hoʻemi i ko lākou pono. Pono nā maʻi me ka hypothyroidism e kaupalena i kā lākou ʻai ʻana i ka broccoli.
ʻO ka hoʻohana ʻana i ka broccoli i ka lāʻau lapaʻau
He kiʻekiʻe ka Broccoli i nā antioxidants, nā pūhui anti-inflammatory, a me nā huaora i loaʻa nā hopena anti-carcinogenic, anti-inflammatory, a me ka maʻi cardiovascular. Ma muli o ka nui o ka fiber, hiki ke hoʻohana ʻia ka broccoli e hoʻomaikaʻi i ka ʻai ʻana.
ʻO ka hoʻohana ʻana i ka broccoli i ka kuke ʻana
Pehea ʻoe e ʻai ai i ka broccoli e pili i ka nui a me nā meaʻai āu e loaʻa ai. No ka mālama ʻana i nā waiwai anti-carcinogenic o ka broccoli, mai kuke no ka manawa lōʻihi.
Ua hōʻike ʻia kahi haʻawina i hana ʻia ma 2007 e ke Kulanui o Warwick e nalowale ana ka broccoli paila i kāna mau waiwai pono, me nā waiwai anticarcinogenic. Ua aʻo nā kānaka ʻepekema i ka hopena i ka mālama ʻana i nā waiwai pono o ka huahana o nā ʻano like ʻole o ka hoʻomākaukau ʻana i nā lau cruciferous - ka paila, ka paila, ka kuke ʻana i ka umu microwave a me ka palai.
ʻO ka paila i alakaʻi ʻia i ka nalowale nui loa o nā anticarcinogens. ʻO ka mahu no 20 mau minuke, ka microwaving a hiki i 3 mau minuke, a me ka palai ʻana a hiki i 5 mau minuke ua nalowale ka nui o nā meaʻai e pale ai i ka maʻi kanesa. Mālama ka broccoli maka i ka nui o nā meaʻai, akā naʻe, ʻo ia ka mea e hoʻonāukiuki i ka ʻōpū a hoʻoulu i ke kinoea.
Pehea e koho ai a mālama i ka broccoli
Pono nā ʻōpuʻu o ka broccoli hou i ʻulaʻula, inā ua huli lākou i ka melemele a i ʻole ka hapalua wehe ʻia, ua overripe. ʻO ke anawaena poʻo maikaʻi loa he 17-20 cm, ʻoi aku ka nui o nā kumu broccoli i lignified a ʻaʻole kūpono i ka meaʻai. ʻO ke ʻano poʻo maikaʻi loa he poepoe, paʻa. Pono nā inflorescences i kūpono i kekahi i kekahi, me ka ʻole o nā āpau. Pono nā inflorescences hou, ʻaʻole mae.
No ka mālama ʻana i ka broccoli, pono e hoʻokō ʻia nā kūlana 3:
- Ka wela 0 – 3° С
- ʻO ke kiʻekiʻe o ka wela
- Maikaʻi maikaʻi