Pakati pevadzidzi vekuEurope, broccoli imwe yenzvimbo dzinotungamirira. Izvi zvinofanirwa kune uyu mumiriri wemhuri yekakichi inokonzerwa nehuwandu hwayo hwakasiyana. Kudya broccoli inokurudzirwa chero ipi zvayo: cheese, stewed, steamed.
Chii chinobatsira broccoli?
Mikemikari ye broccoli yakaoma kwazvo, iyo ndiyo kukosha kwechigadzirwa ichi. Broccoli ine phytonutrients - idzi dzakaoma zvikwata zvehupenyu zvinoumba chimiro chekuzvidzivirira pamuviri chemuti. Apo inonyorwa, zvishonga izvi zvinotanga kushanda se antioxidants, kubvisa radicals pasina uye kubvisa tsvina.
Mukuwedzera kune phytonutrients, broccoli ine:
- omega-3 fatty acids, amino acids uye upenzi;
- 66% emakrobahydrates of broccoli uye anenge 3 muzana emapurotini anovaka kukosha kwemadiwi. Uye mapuroteni ei kabichi anonyoreswa nyore nyore uye anoenzaniswa mune zvinovaka muviri nemaprotestine enyama;
- mavitamini mu broccoli: vitamini C mune zvakawanda, mavitamini B, PP, E, A, nezvimwewo. Zvakaoma zvakadaro zvinoratidzika zvakajeka mune zvehutano, bvudzi uye ganda;
- macroelements: calcium, sodium, magnesium, potassium, phosphorus;
- microelements: copper, selenium, manganese, iron, zinc;
- anticancer agents: sulforaphane, indole-3-carbine uye synegrin. Izvo zvinhu zvinowedzera kukwanisa kwekuzvidzivirira kurwisana nekenza masero, rega kubereka uye kuaparadza;
- fitontsidy - kudzivirira kubereka kwepathogenic fungi uye mabhakitiriya mumuviri womunhu.
Kushandisa broccoli kunoratidzwa nekushandiswa kwechigadzirwa ichi chikafu chekudya. Kubva mauri unogona kubika zvakasiyana-siyana zvezvokudya zvinofadza uye zvine utano.
Broccoli inobatsira kuvandudza kuchengetedza kwebi, kudya, kudya , kukura, kukura, uyewo kudzivirira kurwara, kurwisa kwemwoyo, kenza.
Broccoli muzvokudya
Iko koriori yehuwandu ye broccoli yakaderera zvikuru uye inongova makumi matatu chete. Ndiko kutenda kweiyo caloric uye huwandu hwakakosha, broccoli chinhu chakakodzera chekudya. Mukugadzirisa kudya kwezvokudya, izvo zvinosanganisira broccoli, kune kuvandudzwa kweganda mamiriro, shangu, kushamba kweganda kubva kumarara uye acne, kupisa kuora kurasikirwa.