Intangiriro:
Mu myaka yashize, habaye inyungu zigenda zigenda zigenda zigenda zigenda zigenda zigenda ziyongera ku buryo bunyuranye. Imwe muriyo inyongera zabonye ibyamamare ni broccoli ikuramo ifu. Bikomoka ku mboga zakata, broccoli, iyi myaga yizera ko itanga inyungu zitandukanye. Muriyi nyandiko ya Blog, tuzibira cyane mubyukuri broccoli gukuramo ifu ari kandi igashakishe inyungu zayo zishobora kuba mibereho rusange.
Broccoli ni iki?
Broccolini igihingwa ngarukamwaka gishobora gukura kuri cm 60-90 (20-40 muri) muremure.
Broccoli irasa cyane na kawuliflower, ariko bitandukanye nabyo, imirire yacyo irashirwaho neza kandi igaragara neza. Inflorescence ikura kumpera yikiti rusange, cyijimye kandi ni icyatsi kibisi. Violet, umuhondo cyangwa numutwe wera waremewe, ariko ubwoko ntibusanzwe. Indabyo ni umuhondo hamwe namababi ane.
Igihe cyo gukura kuri broccoli ni ibyumweru 14-15. Broccoli yakusanyirijwe hamwe nintoki nyuma yumutwe ugizwe byuzuye nyamara indabyo ziracyari murwego rwabo. Igihingwa gikura "imitwe" ntoya kuva kumashami yikipe ishobora gusarurwa nyuma.
Imikoreshereze gakondo ya Broccoli Imboga:
Broccoli ubwayo ifite amateka maremare kandi yatwawe ibinyejana byinshi. Bivugwa ko imboga zaturutse mu karere ka Mediterane kandi cyari igice kimwe cy'indyo yo muri Roma ya kera. Ariko, broccoli tuzi muri iki gihe ikomoka ku kabari zo mu gasozi, yahinzwe mu kinyejana cya 6 mbere ya Yesu mu Butaliyani.
Gukoresha gukuramo Broccoli, byumwihariko, niterambere rishya. Ryabonye ibyamamare mu mpera z'ikinyejana cya 20 ubwo abashakashatsi batangiye guhishura inyungu zayo zitandukanye. Uyu munsi, usubiramo broccoli akoreshwa nkinyongera yimirire kandi akubiye mubicuruzwa bitandukanye byubuzima.
Gakondo, broccoli yari yakoreshejwe cyane cyane nkisoko y'ibiryo. Yahawe agaciro kubera imitungo yacyo kandi izwiho kuba umukire muri vitamine, amabuye y'agaciro, na fibre. Yakoreshejwe mubyifuzo bitandukanye kwisi yose, kandi byinshi byayo bituma bitwarwa muburyo bwiza kandi butetse.
Nyuma yigihe, broccoli yungutse nk '"superfood" bitewe ninyungu nyinshi zubuzima. Birazwi kubishoboka byo kugabanya ibyago bya kanseri zimwe na zimwe, guteza imbere ubuzima bwumutima, gushyigikira igogora ubuzima, kandi ukongera kuba umubiri.
Gukoresha Broccoli Gukuramo Broccoli munzu zubuzima bwibikoresho hamwe nibicuruzwa byubuzima bituma habaho dosiye yibanze yibice byingirakamaro bihari muri Broccoli, nka glucorachanin na sulforaphane na sulforaphane na offiphane yoroshye. Ibi bikubiyemo bikunze gukoreshwa muri ibi bikoresho byihariye byibi bikoresho, hashingiwe ku mirimo ihamye kandi yizewe.
Ariko, ni ngombwa kumenya ko mugihe akuramo broccoli ashobora gutanga inyungu zubuzima bwibanze, ni ngombwa kandi kugumana indyo yuzuye n'imboga zitandukanye kubwimibereho rusange.
Niki broccoli gukuramo ifu?
Broccoli akuramo ifu yaremye yitonze no kurwara imboga kugirango ukore intungamubiri zayo. Irimo kwibanda cyane kubijyanye nibinyabuzima, birimo sulforaphane, glucorachanin, vitamine, amabuye y'agaciro, amabuye y'agaciro, hamwe na antioxydants. Ibi bikoresho bishinzwe inyungu nyinshi zubuzima zijyanye no kunywa broccoli.
Antioxydidant Umutungo:
Kimwe mubintu bifatika biranga ifu ya broccoli ikuramo ifu nuburyo bwa Antioxident Antioxditent. Antiyoxiday ifasha kurwanya ingaruka zangiza ziterwa no guhinga imisatsi yubusa mumubiri, zishobora gutera imihangayiko kandi zikagira uruhare mubibazo bitandukanye byubuzima. Gukoresha buri gihe ifu ya Broccoli irashobora gufasha kugabanya gutwika, gushyigikira sisitemu yumubiri utazima, kandi ukinga indwara zidakira.
(1) sulforaphane:
Sulforaphane ni ikinyabuzima kiboneka mubice byinshi muri Broccoli akuramo. Nubwoko bwa phytochemical, byumwihariko umwe mubagize umuryango wa Isokoitiocyate, uzwiho kumenyekanisha ubuzima. Sulforaphane yakozwe mugihe glucorachanin, ikigo cyibanze, kiza guhura na myrosinase, enzyme nayo ihari muri broccoli.
Iyo urya Broccoli akuramo cyangwa imboga zose zikaba, nka broccoli, imyumbati, cyangwa bluxraphanin mu mboga zirimo imboga hamwe na mysinase. Ibi bivamo gushiraho sulforaphane.
Sulforaphane yabonye kwitabwaho cyane kubera inyungu zayo zinyuranye zishoboka. Bikekwa ko bafite antioxident antioxidant kandi irwanya imitungo, kandi irashobora kugira uruhare mu kugabanya ibyago by'indwara zidakira, harimo n'ubwoko bumwe na bumwe bwa kanseri, indwara z'umutima nka N'umutima nka N'umutima nka Alzheimer na Parkinson na Parkinson na Parkinson na Parkinson na Parkinson na Parkinson na Partiner.
Ubushakashatsi bwerekana ko sulforaphane ikora mugukora proteine yitwa NRF2 (ibintu bya kirimbuzi erythroid 2 bifitanye isano na 2) mumubiri. NRF2 ni ikintu cyacumuye gishobora guteza imbere umusaruro wa antioxymes zitandukanye kandi zangiza. Mugukora NRF2, Sulforaphane irashobora gufasha kurinda selile ziva mumihangayiko, uzamure umubiri urwanaho ibintu byangiza, kandi bishyigikira ubuzima bwa selile.
(2) glucorapanin:
Glucorapanin ni kigo gisanzwe kiboneka muri broccoli nizindi mboga zakata. Nubwa kandi ibanziriza ikindi kigo cyingenzi cyitwa sulforaphane.
Iyo broccoli yakoreshejwe cyangwa gukuramo broccoli ikoreshwa, enzyme yitwa myrosinase ahindura glucora shacozin muri sulforaphane. Sulforaphane ni antioxidant kandi irwanya urujijo rutanga inyungu nyinshi zubuzima.
Glucoraphanin ubwayo yagaragaye ko ashobora kubona inyungu zubuzima. Bikekwa ko bafite imitungo irwanya, gufasha mu gukumira no kuvura indwara zitandukanye. Irashobora kandi gushyigikira ubuzima bwamazi bwo kugabanya urwego rwa cholesterol no guteza imbere umutima muzima. Byongeye kandi, Glucorapanin agira uruhare mubikorwa byo gutesha agaciro umubiri kandi birashobora gufasha mugukuraho amarozi hamwe n'akato.
Kubwibyo, Glucorashanin agira uruhare runini mu mitungo yo guteza imbere ubuzima bwa broccoli, cyane cyane ubushobozi bwo gushyigikira imikorere y'umubiri, kurwanya gutwika, kandi birinda indwara zidakira.
(3) flavonoide:
Broccoli gukuramo ifu nayo irimo flavonoide zitandukanye, nka Kaempferol na Quercetin, ifite ingaruka zikomeye za antioxident. FlavonoIdes Gucuruza imirasire yubusa, kurinda selile na tissues kuva kwangirika. Ibi bikoresho birashobora gufasha kugabanya gutwika, kuzamura imikorere yubudahanga, no gushyigikira ubuzima bwumubiri.
Ni ngombwa kumenya ko mu gihe broccoli akuramo ifu ishobora kuba hiyongereyeho ubuzima bwiza, ntigomba gusimbuza indyo yuzuye ikungahaye mu mbuto n'imboga. Nkibisanzwe, birasabwa kugisha inama inzobere mu buzima mbere yo gutangira gahunda yo kwiyongera, cyane cyane niba ufite ubuzima bwubuzima bwibanze cyangwa ufata imiti.
Inyungu zishobora gukuramo broccoli gukuramo ifu:
Gutezimbere Gutezimbere:
Broccoli akuramo ifu izwiho imitungo yo gusebanya, cyane cyane bitewe na sulforaphane. Ifasha mubikorwa bya enzymes bifasha umubiri gukuraho amarozi yangiza nibidukikije, biteza imbere gucika intege muri rusange.
Inkunga y'ubuzima bw'imitima:
Ibinyabuzima bivugwa biboneka muri Broccoli gukuramo ifu, nka glucorafanin, yahujwe no guteza imbere ubuzima bwumutima. Gukoresha bisanzwe birashobora gufasha mukugabanya urwego rwa cholesterol no gushyigikira sisitemu yimitima myiza.
Ingaruka zo kurwanya kanseri:
Ubushakashatsi bwerekana ko ifu ya Broccoli ishobora kuba ifite ibintu byo kurwanya kanseri kubera urwego rwo hejuru rwa sulforaphane. Ibi bipimo byerekanwe kubuza ingirabuzimafatizo no guteza imbere acoptose (urupfu rw'akagari) muburyo butandukanye bwa kanseri, harimo amabere, prostate, na kanseri ya colon.
Ubuzima bwo Gusoresha:
Ifu ya Broccoli ikuramo ifu ikungahaye kuri fibre ya finere, igira uruhare runini mugukomeza sisitemu nziza yo gusya. Harimo iyi nyongera mu mirire yawe irashobora gufasha kugenzura imigendekere yinda, jya ihinduka rya microbiome nzima, kandi ishobora kugabanya ibyago byo guhungabanya ibishoboka.
Nigute washyiramo ifu ya Broccoli?
Broccoli ikuramo ifu ninyongera ya Verisile ishobora kwinjizwa byoroshye mubikorwa byawe bya buri munsi. Irashobora kuvangwa muburyo bworoshye, na poroteyine iranyeganyega, cyangwa yongewe mubisobanuro bitandukanye nka soupu, isosiyete, n'ibicuruzwa bitetse. Ariko, ni ngombwa gukurikiza dosiye isabwa yatanzwe nuwabikoze cyangwa kugisha inama umunyamwuga wubuzima kugirango bifashisha.
Amashanyarazi:
Ongeraho ikiyiko cyangwa bibiri bya broccoli gukuramo ifu kuri resept ukunda. Ubu ni inzira yihuse kandi yoroshye yo kwinjiza ifu ntahinduye uburyohe bwinshi. Ubihuze n'imbuto nk'igitoki, imbuto, cyangwa citrus guhisha uburyohe niba bikenewe.
Kwambara salade:
Kuvanga ifu ya broccoli ifite amavuta ya elayo, umutobe windimu, tungurusumu, nibyatsi byo kwambara salade nziza kandi nziza. Kunyunyuza hejuru ya salade ukunda cyangwa kuyikoresha nka marinade kumateka cyangwa amafi.
Isupu na stews:
Kunyanyagiza ifu ya broccoli muri isupu yawe cyangwa stew resept kugirango izamure uburyohe kandi ikongerera ingingo antioxident. Ivanga neza hamwe nisupu ishingiye ku mboga, isupu ya lentil, cyangwa hamwe na soups yibirayi.
Ibicuruzwa bitetse:
Shyiramo broccoli gukuramo ifu mubicuruzwa byawe bitetse nka muffins, umutsima, cyangwa pancake. Irashobora guhindura gato ibara, ariko ntibizahindura uburyohe bugaragara. Tangira ufite amafaranga make, hafi yikimano kimwe, hanyuma uhindure nkuko ukunda.
Ibirumba n'ibisosha:
Kuvanga broccoli gukuramo ifu hamwe nibindi byera nibirungo kugirango bikore ibihembo cyangwa sosikibyo kumasahani yawe. Birashobora kuba inyongera cyane kumvugo ya Homemade ivanze, isosi ya pasta, cyangwa ikanana.
Wibuke gutangirana namafaranga make hanyuma wongere buhoro buhoro dosiye nkuko ubyifuza. Byongeye kandi, ni byiza gukurikiza ingano yasabwe yavuzwe ku ifu ya Broccoli ikuramo kandi ikagisha inama inzobere mu buvuzi niba ufite impungenge z'umubiri cyangwa ubuzima.
Umwanzuro:
Broccoli akuramo ifu ninyongera karemano itanga ibipimo byibanze byibice byingirakamaro biboneka muri Broccoli. Kuva mu mitungo ikungahaye ku mahanga irwanya indwara zo kurwanya kanseri n'inkunga y'ubuzima bw'igifu, iyi nyongera yitondera inyungu zishobora kubaho. Nko hamwe ninyongera yimirire, ni ngombwa kugisha inama inzobere mu buzima mbere yo kuyishyira mubikorwa byawe. Uhe umubiri wawe inzu yintungamubiri hamwe na broccoli ikuramo ifu kandi ikagira ingaruka nziza kubikorwa byawe rusange!
Twandikire:
Organic Organic yabaye umucuruzi uzwi cyane wa Broccoli akuramo ifu kuva mu 2009. Dutanga broccoli nziza yo gukuramo ifu mubikorwa bitandukanye. Niba ushishikajwe no kugura ibicuruzwa byacu, urashobora kugera kuri bioway organice kugirango ubaze ibijyanye nibiciro byabo, amahitamo yo kohereza, hamwe nibisabwa byibuze. Itsinda ryabakiriya bacu bashinzwe abakiriya bazashobora kuguha amakuru yose akenewe kugirango abaguze.
Twandikire:
Grace Hu (Umuyobozi wamamaza):grace@biowaycn.com
Carl Cheng (Umuyobozi mukuru / Boss):ceo@biowaycn.com
Urubuga:www.biowaynutrition.com
Igihe cyohereza: Nov-06-2023
