Broccoli

ʻAinaʻai ʻōmaʻomaʻo. He aha kāu e pono ai e ʻike e pili ana i ka broccoli a pehea e kuke ai

Me ka hopena o ka wela, e emi ana nā mea kanu hou, akā ʻo ka mea pōmaikaʻi, ʻo kēia ke kau o ka broccoli, kahi huahana kaʻao. Maikaʻi maoli kēia kāpeti?

ʻO Broccoli kahi huahana papaʻai waiwai, waiwai i nā wikamina a me nā meaola, a ma ka manawa like haʻahaʻa i nā calorie. No ka ʻohana keu ʻo Broccoli, ʻo kona mau hoahānau ʻo ia ʻo Brussels sprouts, cauliflower, cabbage keʻokeʻo, kale, a me rucola hoʻi, pak choy salad, mizuna, watercress, radish, horseradish, mustard a me wasabi. Aia ka Broccoli i ka sulphorophane, kahi hui sulfur i loaʻa i nā mea kanu kolio a ka poʻe noiʻi anti-cancer i kau ai i ko lākou manaolana: ʻO ka mea hoihoi, pili pū ka ʻino hōʻino ʻia mai broccoli me ka waiwai like, ʻoiai ʻo ka sulfurofan ponoʻī he mea ʻawahia a hoʻohana ʻia e ka mea kanu e pale aku i nā mea ʻino.

Ua hoʻomohala ʻia ʻo Broccoli mai ke kāpeti ʻāhiu i nā lā o ke Aupuni Roma, a makemake nui ka poʻe Roma i ka huahana hou. ʻO ka inoa broccoli mai ka ʻōlelo Italia "broccolo" - "sprout of cabbage", a ua hoʻomaka ka kaulana o ka honua no ka mea kanu i nā makahiki 1920, ʻoiai ka piko maoli i hele mai i ka hoʻomaka o ke kolu o ka milenio.

Nā kōkua o ka broccoli: nā ʻoiaʻiʻo

Aia i ka 1.100 g o broccoli 55 kcal.

2. ʻO Broccoli kahi kumu maikaʻi loa o nā huaora K a me C, kahi kumu maikaʻi o ka folic acid, carotenodia, potassium, fiber.
3. Pono ka Vitamin K no ka hana ʻana o nā protein i pili i ka hoʻopili ʻia ʻana o ke koko, a kōkua pū kekahi e hoʻoikaika i ka iwi o ka iwi, no laila ua paipai ʻia ka broccoli no ka osteoporosis. Pono nā mākua i ka 1 mcg o ka huaora K i kēlā me kēia kilokilo o ke kaumaha o ke kino. ʻO 100 g broccoli mahu wale nō e hāʻawi i kou kino me 145 mcg o ka huaora K - kahi mea momona e maʻalahi ke kiʻi mai kāu papaʻai.
4. Hoʻopuka ka Vitamin C i ka collagen, kahi e hana ai i nā aʻa a me nā iwi o ke kino a kōkua i ka hoʻōla i nā ʻoki a me nā ʻeha. ʻO ka Wikamina C he antioxidant ikaika a pale i ke kino mai nā radical free e hoʻopōʻino ai. Loaʻa i kahi lawelawe 150g o ka broccoli i kuke ʻia e like me ka nui o ka wikamina C ma ke ʻalani a he kumu maikaʻi ʻo beta-carotene. Aia i loko o Broccoli nā wikamina B1, B2, B3, B6, hao, magnesium, potassium a me zinc.
5. Paipai ka fiber i ka digestion a kōkua i ka hoʻohaʻahaʻa i nā pae kolesterol.
6. Aia i loko o Broccoli nā carotenoids e like me ka lutein a me ka zeaxanthin, i pili i ka 2006 a me ka 2003 i hoʻoliʻiliʻi ʻia o nā pilikia o ka ʻike e pili ana i ka makahiki e like me cataract a me macular degeneration. Hoʻopili pū ʻia ka makapō i ka hemahema o ka wikamina A. Aia i loko o Broccoli ka beta-carotene, a ke kino e hoʻohuli ai i ka huaora A.
7. ʻO ka potassium kahi mineral a me electrolyte e pono ai no ka hana nerve a me ke kuʻi puʻuwai. Folate - Pono no ka hana a me ka mālama ʻana o nā pūnaewele hou i ke kino.
8. Akā ʻaʻole wale kēlā. ʻAʻole maʻa mākou i ka noʻonoʻo ʻana i nā lau momona momona ma ke ʻano he kumu o nā momona omega-3, akā ʻoiai he palena palena ko ka broccoli, hiki i kēia pae o ka omega-3 ke lilo i kuleana nui i ka papaʻai. Loaʻa ka 300 gram o ka broccoli ma kahi o 400 mg o omega-3 i ke ʻano o ka alpha-linolenic acid - e like me ka capsule aila flaxseed hoʻokahi - lawa e hāʻawi i nā hopena anti-inflammatory liʻiliʻi.

Pehea e hōʻeha ai ka broccoli?

E like me ka mea i ʻōlelo ʻia ma luna, ʻo ka sulfurofan, i hana ʻia i ka broccoli ke hōʻino a ʻoki ʻia paha nā mea kanu, he pale kūlohelohe ia i nā mea ʻino i ka broccoli. No kekahi mau mea ʻino liʻiliʻi, hoʻopōʻino ia. He mea ʻino ia i kānaka? I ka manawa i loko o ke koko, excreted mai ka sulfurofan mai ia ia e like me ka hiki ke wikiwiki - ma hope o ʻekolu mau hola. Eia nō naʻe, hiki i ka poʻe me ka sensitivities kemika, nā ʻōnaehana pale nawaliwali, ka ate a me / a i ʻole nā ​​maʻi gastrointestinal ke ʻike i nā ʻōuli e pili ana i nā kemika maoli i kekahi mau mea ʻai i maʻa mau ʻole. No ka hiki i ka sulfurofan ke kāohi i ka hana o ka gland thyroid, ʻoi aku ka maikaʻi o ka poʻe me ka hypothyroidism (kahi thyroid gland underactive) e hoʻohana i nā keʻa me ka akahele.

ʻO wai ka broccoli i ʻoi aku ke olakino - maka a kuke paha?

ʻO kahi hōʻike 2008 i paʻi ʻia e ka Pai no ka mahiʻai a me ka Kemika Mea ʻai i ʻike ʻia ʻo ka paila a me ka mahu ka mea ʻoi aku ka maikaʻi no ka mālama ʻana i nā waiwai antioxidant o broccoli. Eia nō naʻe, hoʻopau ka kuke ʻana i ka wikamina C. Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe maikaʻi loa ka broccoli maka no ka mālama ʻana i nā pae sulforaphane. I nā huaʻōlelo ʻē aʻe, inā ʻai ʻoe i ka broccoli maka a kuke paha, he mea nui ia o ka papaʻai kaulike.

Pehea e kuke ai i ka broccoli

ʻO ka mea mua, pono ʻoe e koho i ke poʻo kūpono o ke kāpeti. Pono ka Broccoli - he ʻōmaʻomaʻo ʻōmaʻomaʻo, me ka ʻole o ka ʻōlena, ʻeleʻele, nā ʻeleʻele, a me nā inflorescences ʻōmaʻomaʻo. Hiki i nā hana kuke ke hoʻopili i ka ʻike momona a me nā pono olakino o broccoli. ʻO kahi laʻana, hiki i ka paila ke hoʻoneʻe i 90% o nā mea momona waiwai mai broccoli. I ka manawa like, ka hoʻomomona ʻana, ka palai ʻana, ka hoʻonuʻu ʻana a me nā ʻumeke uila e mālama i nā meaola. Inā ʻoe e hoʻolapalapa ana i ka broccoli, e hana koke a hoʻokomo koke i ka mea kanu i loko o ka wai hau, e like me ka papa ma lalo, e mālama i ke kala ʻōmaʻomaʻo ʻōmaʻomaʻo a me ka momona o nā momona.

Broccoli: nā meaʻai

Hoʻohana ʻia nā inflorescence Broccoli i ka meaʻai. Hiki iā lākou ke hoʻohana i nā salakeke a me nā kīʻaha maka a kuke ʻia paha, a i ʻole i ka waiūpaika waiū, i hoʻohui ʻia i nā quiches a me nā ʻāpana pie ʻē aʻe, a i nā mea ʻono. E hoʻāʻo i kēia mau pā.

Omelet Broccoli

E wehe i ka broccoli i loko o nā florets liʻiliʻi. E ninini ½ knm o ka wai i loko o ka pā. E hoʻolapalapa i ka wai a hohola i nā inflorescences kāpeti i hoʻokahi papa. Kuke, uhi ʻia no 1 a 2 minuke. E hoʻopau i ka wai, e hoʻomoʻi i ka waiūpaʻa a ninini i ka hui waiū-waiū. E kāpīpī me ka tī Hutsul ʻoki a i ʻole ka tīhi ʻē aʻe. A laila, kuke a lawelawe e like me ka omelet maʻamau.

ʻO Broccoli me ka wai momona

Wehe i 2-3 poʻo o ka broccoli i nā inflorescences. E hoʻolapalapa i ka wai i loko o ka ipu hao a hoʻomākaukau i kahi pola o ke anuanu (ʻoi aku ka hau) ma mua. Hoʻomoʻu i nā inflorescences i ka wai i hoʻolapalapa, kuke no 1-2 mau minuke. Wehe i ka broccoli a waiho i ka wai hau.

E kau i ka 100 ml holika (15-50%) ma ke kapuahi e wela. E lawe mai i nā huʻa liʻiliʻi ma luna o ka wela liʻiliʻi a hoʻonui i 20-25 g o Parmesan i kālai ʻia a i ʻole ka waiū polū ʻalani. Hoʻopili a hiki i ka laumā a hoʻoneʻe i ka wela. E lawelawe i ka broccoli i kāwili ʻia me ka tī waiū, ma ke ʻano he hoʻohui i kahi ipu wela a i ʻole he papa nui.

ʻO Broccoli me ka wai kālika

E hoʻolapalapa i ka broccoli e like me ka papa kuhikuhi ma luna a i ʻole mahu iā ia. E hele i nā ʻāpana 1-2 o ke kālika ma o kahi kaomi, paʻakai, wā me ka pepa ʻeleʻele a hui me 50-100 ml o ka aila ʻoliva. Hoʻomaʻa i ka broccoli me ka aila kālika a lawelawe. No kahi meaʻai hou e hoʻopihapiha ana, e hoʻomoʻi i ka pasta durum i ka broccoli (1 a 1). Hele maikaʻi kēia ʻono me ka broccoli maka a me nā salakeke me ia. Inā makemake ʻia, ʻono i ke kāhiko ʻana me ka aila sesame a hoʻohana i ka soy so kahi o ka paʻakai.

ʻO Broccoli i ka umu

Preheat umu a hiki i 220 ° C. Hoʻopili i kahi pepa bakena me ka pepa alumini, palaki me ka aila mea kanu. E hoʻonohonoho i nā florets broccoli a kāwili pū ʻia me ka aila. E hohola i ka aila ma luna o ke kāpeti, paʻakai māmā a kāpīpī me Parmesan. Hoʻomoʻa no 15-20 mau minuke, lawelawe ma ke kīʻaha ʻaoʻao a i ʻole he meaʻai māmā.