Iriburiro:
Mu myaka yashize, hagaragaye ubushake bwinyungu zubuzima bwinyongera zinyuranye. Imwe mungingo nkiyi imaze kwamamara ni ifu ya broccoli. Iyi poro ikomoka ku mboga zibisi, broccoli, bivugwa ko itanga inyungu nyinshi mubuzima. Muri iyi nyandiko ya blog, tuzacengera cyane mubyukuri ifu ya broccoli ikuramo kandi tumenye inyungu zishobora kubaho kumibereho yacu muri rusange.
Broccoli ni iki?
Broccolini igihingwa ngarukamwaka gishobora gukura kugera kuri cm 60-90 (20-40 in) z'uburebure.
Broccoli isa cyane na kawuseri, ariko bitandukanye na yo, amababi yindabyo zakozwe neza kandi bigaragara neza. Inflorescence ikura kumpera yikibaho hagati, igiti cyijimye kandi cyijimye. Violet, umuhondo cyangwa imitwe yera yaremewe, ariko ubu bwoko ntibusanzwe. Indabyo ni umuhondo hamwe namababi ane.
Igihe cyo gukura kuri broccoli ni ibyumweru 14-15. Broccoli yegeranijwe n'intoki ako kanya umutwe umaze gushingwa nyamara indabyo ziracyari murwego rwazo. Igihingwa gikura "imitwe" ntoya uhereye kumashami yinyuma ishobora gusarurwa nyuma.
Gukoresha imboga za Broccoli:
Broccoli ubwayo ifite amateka maremare kandi yakoreshejwe ibinyejana byinshi. Bavuga ko imboga zikomoka mu karere ka Mediterane kandi zari igice cy’imirire i Roma ya kera. Ariko, broccoli tuzi uyumunsi mubyukuri ikomoka kumyumbati yo mu gasozi, yahinzwe mu kinyejana cya 6 mbere ya Yesu mu Butaliyani.
Gukoresha ibimera bya broccoli, byumwihariko, ni iterambere rishya. Yamenyekanye cyane mu mpera z'ikinyejana cya 20 ubwo abashakashatsi batangiraga kumenya inyungu zayo zitandukanye ku buzima. Muri iki gihe, ibishishwa bya broccoli bikunze gukoreshwa nk'inyongera y'ibiryo kandi bikubiye mu bicuruzwa bitandukanye by'ubuzima.
Ubusanzwe, broccoli yakoreshwaga cyane nkisoko yibyo kurya. Yahawe agaciro kubera imirire kandi izwiho kuba ikungahaye kuri vitamine, imyunyu ngugu, na fibre. Yakoreshejwe mu biryo bitandukanye ku isi, kandi uburyo bwinshi bwayo butuma ikoreshwa muburyo bubisi kandi butetse.
Nyuma yigihe, broccoli yamenyekanye nka "superfood" kubera inyungu nyinshi zubuzima. Azwiho ubushobozi bwo kugabanya ibyago bya kanseri zimwe, guteza imbere ubuzima bwumutima, gushyigikira igogorwa ryiza, no kongera ubudahangarwa bw'umubiri.
Gukoresha ibimera bya broccoli mubyongeweho ibiryo nibicuruzwa byubuzima bituma habaho urugero rwinshi rwibintu byingirakamaro biboneka muri broccoli, nka glucoraphanine na sulforaphane, kuribwa byoroshye. Ibikururwa bikunze kuba bisanzwe kugirango habeho urwego rwihariye rwibi bikoresho, byemeza ibipimo bihamye kandi byizewe.
Ariko, ni ngombwa kumenya ko mugihe ibimera bya broccoli bishobora gutanga ubuzima bwiza, ni ngombwa kandi gukomeza indyo yuzuye irimo imbuto n'imboga zitandukanye kugirango ubuzima bwiza muri rusange.
Ifu ikuramo Broccoli ni iki?
Ifu ya Broccoli ikuramo ifu itunganijwe neza kandi igahindura imboga kugirango habeho intungamubiri zintungamubiri. Ifite ibice byinshi bya bioactive, harimo sulforaphane, glucoraphanine, vitamine, imyunyu ngugu, na antioxydants. Izi nteruro zishinzwe inyungu nyinshi zubuzima zijyanye no kurya broccoli.
Ibintu bikomeye birwanya Antioxydants:
Kimwe mu bintu bizwi cyane biranga ifu ya broccoli ikuramo ni antioxydeant ikomeye. Antioxydants ifasha kurwanya ingaruka zangiza za radicals yubusa mumubiri, zishobora gutera okiside kandi zikagira uruhare mubibazo bitandukanye byubuzima. Kurya buri gihe ifu ya broccoli ikuramo ifu irashobora kugabanya gucana, gushyigikira sisitemu yumubiri, no kwirinda indwara zidakira.
(1) Sulforaphane:
Sulforaphane ni bioactive compound iboneka cyane murwego rwa broccoli. Nubwoko bwa phytochemiki, byumwihariko umwe mubagize umuryango wa isothiocyanate, uzwiho kuba ushobora guteza imbere ubuzima. Sulforaphane ikorwa mugihe glucoraphanin, ibanzirizasuzuma, ihuye na myrosinase, enzyme nayo igaragara muri broccoli.
Iyo ukoresheje ibimera bya broccoli cyangwa imboga zose zikomeye, nka broccoli, cabage, cyangwa Bruxelles, glucoraphanine mu mboga ihura na myrosinase nyuma yo guhekenya cyangwa gukata. Ibi bivamo gushiraho sulforaphane.
Sulforaphane yitabiriwe cyane kubera inyungu zayo zitandukanye. Bivugwa ko ifite antioxydants na anti-inflammatory, kandi ishobora kugira uruhare mu kugabanya ibyago by’indwara zidakira, harimo ubwoko bumwe na bumwe bwa kanseri, indwara z'umutima, n'indwara zifata ubwonko nka Alzheimer na Parkinson.
Ubushakashatsi bwerekana ko sulforaphane ikora ikora poroteyine yitwa Nrf2 (ibintu bya kirimbuzi erythroid 2 bifitanye isano na 2) mu mubiri. Nrf2 nikintu gishobora kwandikirwa gishobora guteza imbere imisemburo itandukanye ya antioxydeant na disoxification. Mugukoresha Nrf2, sulforaphane irashobora gufasha kurinda selile guhagarika umutima, kongera umubiri kurinda ibintu byangiza, no gushyigikira ubuzima rusange.
(2) Glucoraphanin:
Glucoraphanin nuruvange rusanzwe ruboneka muri broccoli nizindi mboga zikomeye. Nibibanziriza urundi ruganda rukomeye rwitwa sulforaphane.
Iyo broccoli ikoreshejwe cyangwa ikoreshwa rya broccoli, enzyme yitwa myrosinase ihindura glucoraphanine muri sulforaphane. Sulforaphane ni antioxydants ikomeye kandi irwanya inflammatory itanga inyungu nyinshi mubuzima.
Glucoraphanin ubwayo yerekanwe ko ishobora no kugira ubuzima bwiza. Bivugwa ko ifite imiti igabanya ubukana, ifasha mu gukumira no kuvura kanseri zitandukanye. Irashobora kandi gushyigikira ubuzima bwimitsi yumutima kugabanya urugero rwa cholesterol no guteza imbere umutima muzima. Byongeye kandi, glucoraphanine igira uruhare mubikorwa byo kwangiza umubiri kandi irashobora gufasha mukurandura uburozi bwangiza.
Kubera iyo mpamvu, glucoraphanine igira uruhare runini mu kuzamura ubuzima bw’imiti ya broccoli, cyane cyane ubushobozi bwayo bwo gushyigikira ubudahangarwa bw'umubiri, kurwanya indwara, no kwirinda indwara zidakira.
(3) Flavonoide:
Ifu ya Broccoli ikuramo kandi irimo flavonoide zitandukanye, nka kaempferol na quercetin, zifite ingaruka zikomeye za antioxydeant. Flavonoide isukuye radicals yubusa, irinda selile nuduce twangirika. Izi mvange zirashobora gufasha kugabanya gucana, kongera imikorere yumubiri, no gushyigikira ubuzima bwumutima.
Ni ngombwa kumenya ko nubwo ifu ya broccoli ikuramo ifu ishobora kuba inyongera yingirakamaro mubuzima buzira umuze, ntigomba gusimbuza indyo yuzuye ikungahaye ku mbuto n'imboga. Nkibisanzwe, birasabwa kugisha inama inzobere mubuzima mbere yo gutangira gahunda yinyongera, cyane cyane niba ufite ubuzima bwiza cyangwa ukaba ufata imiti.
Inyungu zishobora kuvamo ifu ikuramo Broccoli:
Kwiyongera kwangiza:
Ifu ikuramo Broccoli izwiho kwangiza, cyane cyane kubera sulforaphane. Ifasha mugukora imisemburo ifasha umubiri kurandura uburozi bwangiza hamwe n’ibihumanya ibidukikije, bigatera kwangiza muri rusange.
Inkunga yubuzima bwumutima:
Ibinyabuzima byangiza umubiri biboneka mu ifu ya broccoli, nka glucoraphanine, bifitanye isano no guteza imbere ubuzima bwumutima. Kurya bisanzwe birashobora gufasha mukugabanya urugero rwa cholesterol no gushyigikira sisitemu yumutima nimiyoboro.
Ingaruka zo kurwanya kanseri:
Ubushakashatsi bwerekana ko ifu ikuramo broccoli ishobora kugira imiti irwanya kanseri bitewe na sulforaphane nyinshi. Izi miti zerekanwe kubuza imikurire ya kanseri ya kanseri no guteza imbere apoptose (urupfu rw'uturemangingo) mu bwoko butandukanye bwa kanseri, harimo kanseri y'ibere, prostate, na kanseri y'amara.
Ubuzima bwigifu:
Ifu ikuramo Broccoli ikungahaye kuri fibre yimirire, igira uruhare runini mukubungabunga sisitemu nziza. Harimo iyi nyongera mumirire yawe irashobora gufasha kugenga amara, guteza mikorobe nziza yo munda, kandi birashobora kugabanya ibyago byo kurwara igifu.
Nigute washyiramo ifu ikuramo Broccoli?
Ifu ikuramo Broccoli ninyongera zinyuranye zishobora kwinjizwa muburyo bwawe bwa buri munsi. Irashobora kuvangwa muburyohe, hamwe na proteine ihinda umushyitsi, cyangwa ukongerwaho muburyo butandukanye nka soup, isosi, nibicuruzwa bitetse. Nyamara, ni ngombwa gukurikiza urugero rwatanzwe nuwabikoze cyangwa kugisha inama inzobere mu by'ubuzima kugirango ukoreshe neza.
Byoroheje:
Ongeramo ikiyiko cyangwa bibiri by'ifu ya broccoli ikuramo ifu ukunda. Nuburyo bwihuse kandi bworoshye bwo gushiramo ifu udahinduye uburyohe cyane. Mubihuze n'imbuto nk'imineke, imbuto, cyangwa citrus kugirango uhishe uburyohe nibikenewe.
Kwambara salade:
Kuvanga ifu ya broccoli hamwe namavuta ya elayo, umutobe windimu, tungurusumu, nibimera kugirango ukore salade nziza kandi nziza. Kunyunyuza hejuru ya salade ukunda cyangwa uyikoreshe nka marinade yinkoko cyangwa amafi.
Isupu n'amasupu:
Kunyanyagiza ifu ya broccoli ikuramo isupu cyangwa resept ya stew kugirango wongere uburyohe kandi wongere antioxydeant. Ihuza neza nisupu ishingiye ku mboga, isupu yindabyo, cyangwa isupu y ibirayi.
Ibicuruzwa bitetse:
Shyiramo ifu ya broccoli ivamo ibicuruzwa byawe bitetse nka muffins, umutsima, cyangwa pancake. Irashobora guhindura gato ibara, ariko ntishobora guhindura uburyohe kuburyo bugaragara. Tangira numubare muto, hafi ikiyiko kimwe, hanyuma uhindure nkuko ubishaka.
Ibirungo n'amasosi:
Kuvanga ifu ya broccoli hamwe nibindi bimera nibirungo kugirango ukore ibirungo byabigenewe cyangwa isosi kubyo kurya byawe. Irashobora kuba inyongera ikomeye kubirungo byakorewe murugo bivanze, isosi ya makaroni, cyangwa nibiteke.
Wibuke gutangirira kumafaranga make hanyuma wongere buhoro buhoro dosiye nkuko ubyifuza. Byongeye kandi, ni byiza gukurikiza ingano isabwa yatanzwe ku ipaki yifu ya broccoli hanyuma ukabaza inzobere mu by'ubuzima niba ufite ibibazo by’imirire cyangwa ubuzima bwawe.
Umwanzuro:
Ifu ikuramo Broccoli ninyongera karemano itanga urugero rwinshi rwingirakamaro ziboneka muri broccoli. Kuva kuri antioxydants ikungahaye kugeza ku ngaruka zishobora kurwanya kanseri ndetse n’ubuzima bw’igifu, iyi nyongera yitabiriwe n’inyungu zishobora kugira ku buzima. Kimwe ninyongera yimirire, nibyingenzi kugisha inama inzobere mubuzima mbere yo kubishyira mubikorwa byawe. Guha umubiri wawe imbaraga zintungamubiri hamwe nifu ya broccoli ikuramo kandi wibonere ingaruka nziza kumibereho yawe muri rusange!
Twandikire:
Bioway Organic yabaye umucuruzi uzwi cyane wo kugurisha ifu ya broccoli kuva mu 2009. Dutanga ifu yimbuto nziza yo mu bwoko bwa broccoli ivamo intego zitandukanye. Niba ushishikajwe no kugura ibicuruzwa byacu, urashobora kugera kuri Bioway Organic kugirango ubaze ibiciro byabo, uburyo bwo kohereza, nibisabwa byibuze. Itsinda ryabakiriya bacu bazashobora kuguha amakuru yose akenewe kugirango ubigure.
Twandikire:
Grace HU (Umuyobozi ushinzwe kwamamaza):grace@biowaycn.com
Carl Cheng (Umuyobozi mukuru / Boss):ceo@biowaycn.com
Urubuga:www.biowayimirire.com
Igihe cyo kohereza: Ugushyingo-06-2023
