ʻO Broccoli: nā waiwai, nā ʻōlelo aʻoaʻo a me ka meaʻai nani

ʻO Broccoli kahi mea kanu no ka ʻohana cruciferous. He nui kona mau waiwai a me na ano. E ʻike kākou i ke ʻano o ia mau mea a pehea e hiki ai iā mākou ke hoʻohana pono iā lākou.

Nā ʻāpana eatables o ka meakanu elua lau (kāpeti, bok choy, navy, ʻeleʻele, Brussels sprouts) e like me kāu Kalaiaina (broccoli a i ʻole ka pua puaʻa). ʻO kēia mea kanu caia ʻO 27 calories wale nō no 100 grams a no laila ua paipai nā kauka iā ia i loko nā papaʻai calorie haʻahaʻa.

ʻO Broccoli a me kāna mau meaʻai

Broccoli He mina de māhuaola pono loa no ko kakou olakino: ka huaora A, nā huaora B1, B2, B9 (ʻakika folic), PP, C (ʻoi aku ka nui o ka kohlrabi ma mua o nā ʻalani no ke kaumaha hoʻokahi) a me K. Loaʻa iā lākou ka nui o nā minerala: phosphorous, calcium, hao, sulfur, potassium, copper, magnesium, iodine and arsenic.

Waiwai lākou i thioxazolidones, maikaʻi no ka thyroid, a me ka sulforaphane, he mea ʻaʻole e pale wale i ka ulu ʻana o nā maʻi maʻi maʻi, akā pale pū nō hoʻi i ke kaʻina o ka hoʻokaʻawale ʻana i nā cell, pēlā e pale ai i ka make cell. No laila, pale ka sulforaphane i ka carcinogenesis a pale aku i nā maʻi maʻi; Eia kekahi, e like me ka haʻawina i hana ʻia e ka Ka Waihona o Imperial College London, hoʻoikaika kēia mea hana i ka mīkini pale kūlohelohe e pale ai i nā aʻa mai ka maʻi.

Anti-aging a me ka ho'ōla, ma waena o nā waiwai ʻē aʻe

Loaʻa kēia mau mea kanu hoʻoilo antioxidant, antiaging, emollient, diuretic, ho'ōla, hoʻomaʻemaʻe a me ka vermifuge mana. Eia hou, hoʻohana pinepine ʻia kāna ʻai no hakakā iā Helicobacter pylori, he ma'i pa'a loa e ho'onāwaliwali i ka mucosa o ka 'ōpū e ho'opuka ana i nā ma'i e like me ka ma'i 'a'ai a me ka ma'i 'eha. 

Kū'ē ka Broccoli paʻa ka wai a kōkua i ke kino e hoʻomaʻemaʻe y wehe i nā kemika ʻino. Eia naʻe, i mea e hoʻololi ʻole ai i nā pono maikaʻi a pau o ka broccoli, pono e uku ʻia i ke ʻano kuke, ʻoiai. paila ʻoʻoe nā mea kanu Hiki hoʻololi i ka pono nā mea āpau waiwai waiwai, e nalowale ana i ka wai kuke. Paipai ʻia kuke mahu, no 20 mau minuke, i loko o ka microwave no 3 mau minuke a i ʻole i ka pā no 5 mau minuke.

Nā ʻōlelo aʻoaʻo maikaʻi no ka ʻai ʻana i ka broccoli

ʻO kahi hana liʻiliʻi e pale ai i ka ʻala ikaika o ka broccoli i ka wā kuke ʻana mai ka laha ʻana ma ka hale, ʻo ia ka waiho ʻana i kahi ʻāpana berena me ka nui o nā ʻōpala i pulu i ka vīnega a i ʻole ka lemona i loko o ka ipuhao. ʻO kekahi mau mea huna o ke kupunawahine maʻalahi: kōkua ka decoction kāpeti i nā hihia o ka bronchitis a me ka hānō. E hoʻomoʻa wale i nā lau kāpeti, kānana a ʻono me ka meli a inu i kīʻaha i ke kakahiaka a ʻo kekahi i ka pō.

He mea maikaʻi loa ka Broccoli i ke anu a me ka bronchitis

ʻEkolu punetune o ka wai puaʻa loaʻa  Me  la centrifuge, diluted Me wai a me ka meli kōkua i ka ho'ōla wikiwiki kāhea. ʻOiaʻiʻo, he haʻawina i mālama ʻia e ka ʻO Bethesda National Cancer Institute, Maryland, a paʻi ʻia ma ka Ka Nupepa o ka National Cancer Institute, ua hōʻike i ka poʻe e hahai ana i ka meaʻai waiwai i ka broccoli a me ke kāpeti he 49% ka liʻiliʻi o ka loaʻa ʻana o ka maʻi ma muli o ke alo o nā antioxidants hiki ke kūʻē i ka hana degenerative o nā radical manuahi.

ʻO ka hoʻohana ʻana i ka broccoli

Broccoli hiki iā ia ke makamaka maikaʻi loa maka hana hou: e ʻoki i nā lau, e hōʻiliʻili iā lākou i loko o kahi gauze nui a waiho i ka maka no ka liʻiliʻi o 30 mau minuke.

ʻO Broccoli no ka mālama ʻana i nā moena

Ma ka home hiki iā mākou ke hoʻohana i nā lau kāpeti i mea maikaʻi loa mea hoʻomālamalama kala kāpeti.

ma ko makou papaaina

Hiki ke ʻai ʻia, moʻa no ka salakeke a i ʻole i kālua ʻia au gratin, sautéed i loko o ka pā a hoʻopau i nā papa mua a i ʻole smoothies, he nui nā ʻano like ʻole e leʻaleʻa ai.

Ke waiho nei au iā ʻoe i kahi meaʻai ʻono a maikaʻi no ke olakino:

puaʻala curri

Mea ʻai no 4 nā kānaka:

• 600 g kūpale
• 2 ʻalā
• 1 teaspoon hua sinapi
• 3 punetēpō o ka aila puʻupaʻa keu
• 1 kālika kālika, ʻeli ʻia
• ʻO ka curry punetēpō 1
• ½ tī kuke honua
• 1 kekeke turmeric
• 250 g tomato puree
• 15cl o ka yogurt
• 2 teaspoons soy sauce
• 1 ʻekahi punetoki ʻokiʻoki i ka coriander hou
• 50 g o nā ʻalemona i hoʻouluulu ʻia
• ʻO ka paʻakai a me ka pepa

Ke Kumu:

• E wela ka ʻaila i loko o ka pā.
• E hoʻokaʻawale i ka puaʻala i loko o nā pua a ʻokiʻoki i nā pāpaʻi.
• Ke wela ka ʻaila, e hoʻomoʻa i nā hua sinapi no kahi minuke. E hoʻohui i nā shallots a me ke kāleka a e kuke no kahi minuke hou.
• ʻO ka hope, e hoʻohui i ka puaʻala a kuke no ʻekolu/ʻehā mau minuke.
• E hoʻohui i nā meaʻala, ka'ōmato puree, ka soy sauce a me 20 cl o ka wai.
• E hoʻolapalapa, a laila e hoʻohaʻahaʻa i ka wela a hoʻomau i ka kuke ʻana no nā minuke he iwakālua.
• E hoʻohui pū i ka yogurt, hui maikaʻi a wehe i ka wela.
• E kāpīpī me ka coriander a me nā ʻalemona a lawelawe ma ka papaʻaina.