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Tarihin broccoli
Broccoli yana da tushensa a Italiya. An samo shi ta hanyar haɓakawa daga sauran albarkatun kabeji a cikin karni na XNUMX-XNUMXth BC. Shekaru da yawa irin wannan nau'in kabeji ba a san shi a wajen Italiya ba. An kawo Broccoli zuwa Faransa kawai a cikin karni na XNUMX godiya ga Catherine de Medici, kuma zuwa Ingila har ma daga baya - a cikin karni na XNUMX. Anan an kira shi bishiyar Italiyanci. Broccoli ya zo Amurka ne kawai a farkon karni na XNUMX godiya ga baƙi Italiyanci.
Amfanin broccoli
Broccoli kayan lambu ne mai gina jiki. Abubuwan da ke da amfani na broccoli sun haɗa da tasiri mai kyau akan narkewa, na zuciya da jijiyoyin jini, tsarin rigakafi, da kuma maganin cututtuka da cututtukan cututtuka na carcinogenic. Menene ƙari, broccoli yana da ƙarancin sodium da adadin kuzari kuma bai ƙunshi mai ko kaɗan ba.
"Broccoli ya ƙunshi adadi mai yawa na fiber, bitamin C, potassium, bitamin B6, da bitamin A," in ji Victoria Jarzabkowski, masanin abinci mai gina jiki a Texas Fitness Institute a Jami'ar Texas a Austin. "Sannan kuma isasshen furotin."
Broccoli shine tushen albarkatu na shuka pigments da antioxidants. Alamomin shuka su ne abubuwan da ke ba shuke-shuke launi, ƙanshi da dandano. A cewar Cibiyar Nazarin Ciwon daji ta Amirka, pigments na shuka suna da kaddarorin masu fa'ida da yawa. Abubuwan da aka samo a cikin broccoli sun haɗa da glucobrassicin, carotenoids, da flavonoids.
"Antioxidants suna taimakawa wajen kawar da radicals masu kyauta waɗanda za su iya lalata ƙwayoyin jiki," in ji Dokta Jarzabkowski. Free radicals ne m kwayoyin samu a sakamakon metabolism. A cewar Cibiyar Ciwon daji ta kasa, waɗannan mahadi suna ƙara haɗarin kamuwa da cutar kansa.
"Broccoli shine tushen lutein, wanda shine ɓangare na antioxidants, da kuma sulforaphane, antioxidant mai karfi," in ji Dokta Jarzabkowski. Broccoli kuma ya ƙunshi ƙarin abubuwan gina jiki, ciki har da magnesium, phosphorus, da ƙananan adadin zinc da baƙin ƙarfe.
Tasiri kan ciwon sukari da kuma Autism
Ga mutanen da ke da kiba da nau'in ciwon sukari na 2, cirewar broccoli shine kawai abin da likita ya umarta. A cikin wata kasida da aka buga a cikin mujallar Kimiyya Translational Medicine a ranar 14 ga Yuni, 2017, masana kimiyya sunyi magana game da ikon abu na sulforaphane, wanda aka samo a cikin broccoli (da sauran kayan lambu na cruciferous, kabeji da Brussels sprouts), don rage ayyukan 50 kwayoyin halitta. alhakin bayyanar cututtuka na nau'in ciwon sukari na 2. . Binciken ya haɗa da marasa lafiya 97 da ke da nau'in ciwon sukari na 2 da aka bi da su tare da cirewar broccoli na makonni 12. Babu wani tasiri a cikin marasa lafiya marasa kiba, yayin da mahalarta masu kiba suka sami raguwar 10% a cikin glucose mai azumi idan aka kwatanta da sarrafawa. Koyaya, adadin maganin antioxidant da mahalarta suka samu gabaɗaya shine sau 100 adadin da aka samu a cikin broccoli.
An nuna irin wannan abu don taimakawa wajen rage alamun da ke hade da autism. A cikin Oktoba 13, 2014 Ayyukan Cibiyar Nazarin Kimiyya ta Kasa, masu bincike sun ba da rahoton cewa marasa lafiya tare da Autism da suka karbi wani tsantsa mai dauke da sulforaphane sun sami ci gaba a cikin sadarwar magana da zamantakewa.
Rigakafin Ciwon kansa
Broccoli da aka fi sani kuma mai fa'ida dukiya shine ikonsa na kariya daga cutar kansa. Broccoli shine kayan lambu mai cruciferous. An san cewa duk kayan lambu na wannan iyali suna iya karewa daga ci gaban ciwon daji na ciki da hanji, "in ji Dokta Jarzabkowski.
Ƙungiyar Ciwon daji ta Amurka ta jaddada mahimmancin broccoli mai dauke da antioxidants masu karfi - sulforaphane da indole-3-carbinol. Wadannan abubuwa suna da kaddarorin detoxifying kuma suna iya rage tsananin damuwa na oxidative. Hakanan suna iya shafar matakan estrogen, wanda hakan yana rage haɗarin cutar kansar nono.
Rage cholesterol
A cewar Dr. Jarzabkowski, broccoli yana taimakawa rage matakan cholesterol na jini. Fiber ɗin da ke cikin kabeji yana ɗaure da cholesterol a cikin jini, kuma hakan yana ba da gudummawa ga saurin cire shi daga jiki.
Detoxification
Shuka pigments glucoraphanin, gluconasturcin da glucobrassin suna da hannu a cikin duk matakai na detoxification tsari a cikin jiki, daga neutralization na gubobi zuwa kawar da su. Wani bincike da aka buga a mujallar Proceedings of the National Academy of Sciences of the United States of America, ya gano cewa broccoli sprouts shine mafi fa'ida a wannan fanni.
Tasiri kan tsarin zuciya da jijiyoyin jini
Baya ga rage matakan cholesterol, broccoli kuma yana ƙarfafa ganuwar tasoshin jini. Sulforaphane, wanda ke cikin broccoli, yana da tasirin anti-mai kumburi kuma yana taimakawa hana haɓakar plaques atherosclerotic, musamman a cikin marasa lafiya da nau'in ciwon sukari na 2. A cewar Jami'ar Harvard ta Kiwon Lafiyar Jama'a, rukunin B yana daidaita matakan homocysteine . Homocysteine amino acid ne da ke taruwa a cikin jiki lokacin cin jan nama kuma yana ƙara haɗarin cututtukan zuciya.
Tasiri akan hangen nesa
"Wataƙila mun san cewa karas yana da kyau ga hangen nesa saboda abubuwan da ke cikin lutein," in ji Dokta Jarzabkowski, "Lutein shine antioxidant kuma yana da tasiri mai kyau ga lafiyar ido. Daya daga cikin mafi kyawun tushen lutein shine broccoli.
Wani antioxidant da aka samu a cikin broccoli, zeaxanthin, yana da kaddarorin kama da lutein. Dukansu lutein da zeaxanthin suna ba da kariya ga ci gaban macular degeneration, cuta mai saurin warkewa wacce ke shafar hangen nesa ta tsakiya, da cataracts, gizagizai na ruwan tabarau.
Tasiri akan narkewa
Dokta Jarzabkowski ya ba da haske game da kaddarorin narkewar broccoli saboda babban abun ciki na fiber. Ga kowane adadin kuzari 10, broccoli ya ƙunshi 1 g na fiber. Fiber kuma yana ba da gudummawa ga kiyaye microflora na hanji na yau da kullun.
Broccoli yana kare mucosa na ciki daga ci gaban ulcers da kumburi. Sulforaphane da ke cikin wannan samfurin yana hana ci gaban Helicobacter pylori, kwayar cutar da ke cutar da mucosa na ciki. Wani binciken Johns Hopkins na 2009 akan beraye ya nuna sakamako mai ban sha'awa. Berayen da suka cinye broccoli kullum tsawon watanni biyu sun sami raguwar kashi 40% a matakan H. pylori.
Propertiesungiyoyin anti-kumburi
Broccoli yana da kaddarorin anti-mai kumburi kuma yana kare haɗin gwiwar marasa lafiya na osteoarthritis. Wani bincike na 2013 daga Jami'ar Gabashin Anglia ya nuna cewa sulforaphane, wanda aka samo a cikin broccoli, ya kare haɗin gwiwar marasa lafiya na arthritis daga lalacewa ta hanyar hana ƙwayoyin cuta masu kunna kumburi.
Abubuwan antioxidants da omega-3 fatty acids da aka samu a cikin broccoli suma suna daidaita kumburi. Bugu da ƙari, mawallafin binciken da aka buga a cikin 2010 a cikin Mujallar Inflammation Researcher ya ba da shawarar cewa flavonoid kaempferol yana rage tasirin allergens, musamman a cikin ƙwayar gastrointestinal, wanda ke rage haɗarin kamuwa da kumburi na kullum.
Cutar da broccoli
Broccoli yana da lafiya a ci, kuma yiwuwar illar da za a iya samu yayin cin shi kaɗan ne. Mafi yawan waɗannan su ne samuwar iskar gas da kuma haushin babban hanji, wanda yawancin fiber ke haifar da shi. Dokta Jarzabkowski ya ce: "Irin irin waɗannan illolin sun zama ruwan dare ga dukan kayan lambu masu gicciye, duk da haka, amfanin lafiyar jiki ya fi irin wannan rashin jin daɗi."
A cewar Cibiyar Kiwon Lafiya ta Wexner a Jami'ar Ohio, mutanen da ke shan magungunan hana zubar jini ya kamata su ci broccoli da taka tsantsan. Vitamin K da ke cikin wannan samfurin na iya yin hulɗa tare da magunguna kuma ya rage tasirin su. Marasa lafiya tare da hypothyroidism suma yakamata su iyakance amfani da broccoli.
Amfani da broccoli a magani
Broccoli yana da girma a cikin antioxidants, magungunan anti-mai kumburi, da bitamin waɗanda zasu iya samun anti-carcinogenic, anti-mai kumburi, da cututtukan cututtukan zuciya na cututtukan zuciya. Saboda abun ciki na fiber, ana iya amfani da broccoli don inganta narkewa.
Amfani da broccoli a dafa abinci
Yadda kuke ci broccoli zai iya shafar nawa da kuma irin abubuwan gina jiki da kuke samu. Don adana abubuwan anti-carcinogenic na broccoli, kada ku dafa na dogon lokaci.
Wani bincike da Jami'ar Warwick ta gudanar a shekara ta 2007 ya nuna cewa tafasasshen broccoli ya yi hasarar kaddarorinsa masu amfani, gami da kaddarorin anticarcinogenic. Masana kimiyya sunyi nazarin tasirin da ke tattare da kaddarorin masu amfani na samfurin na hanyoyi daban-daban na shirya kayan lambu na cruciferous - tafasa, tafasa, dafa a cikin tanda na microwave da frying.
Tafasa ya haifar da asarar mafi girma na anticarcinogens. Yin tururi na minti 20, microwaving har zuwa minti 3, da soya har zuwa minti 5 ya rasa wani adadi mai mahimmanci na rigakafin ciwon daji. Raw broccoli yana riƙe da mafi yawan abubuwan gina jiki, duk da haka shine mafi kusantar yin fushi da hanji da haifar da iskar gas.
Yadda ake zaɓar da adana broccoli
Buds na sabo broccoli ya kamata ya zama kodadde bluish, idan sun riga sun juya rawaya ko rabin-bude, ya wuce gona da iri. Mafi kyawun diamita na kai shine 17-20 cm, manyan rassan broccoli yawanci suna lignified kuma basu dace da abinci ba. Mafi kyawun siffar kai yana zagaye, m. Inflorescences yakamata su dace da juna, ba tare da gibi ba. Inflorescences ya kamata su zama sabo, ba shuɗe ba.
Don adana broccoli, dole ne a cika sharuɗɗa 3:
- Zazzabi 0 - 3 ° C
- Babban zafi
- Kyakkyawan iska