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Taariikhda broccoli
Broccoli waxay asal ahaan ka soo jeedaa Talyaaniga. Waxaa lagu helay isku-dhafka laga sameeyay dalagyada kale ee kaabashka ee qarniyadii XNUMX-XNUMXth BC. Qarniyo badan noocaan kaabashka lagama aqoon meel ka baxsan Talyaaniga. Broccoli waxaa la keenay Faransiiska kaliya qarnigii XNUMXaad iyada oo ay uga mahadcelisay Catherine de Medici, iyo England xitaa ka dib - qarnigii XNUMXaad. Halkan waxa lagu magacaabi jiray dhir Talyaani. Broccoli waxay timid Maraykanka oo kaliya bilowgii qarnigii XNUMXaad iyada oo ay ugu mahadcelinayaan muhaajiriinta Talyaaniga.
Faa'iidooyinka broccoli
Brokoli waa khudaar nafaqo leh. Waxyaabaha faa'iidada leh ee broccoli waxaa ka mid ah saameyn togan oo ku saabsan dheefshiidka, xididdada dhiigga, hababka difaaca jirka, iyo sidoo kale saameynta anti-bararka iyo ka hortagga kansarka. Intaa waxaa dheer, brokoli waxaa ku yar soodhiyamka iyo kalooriyooyinka mana ku jiro wax baruur ah haba yaraatee.
"Brokoli waxa ku jira xaddi badan oo fiber, vitamin C, potassium, vitamin B6, iyo vitamin A," ayay tiri Victoria Jarzabkowski, oo ah nafaqeeye ka tirsan machadka jimicsiga Texas ee Jaamacadda Texas ee Austin. "Iyo weliba borotiin ku filan."
Broccoli waa il qani ah oo laga helo midabada dhirta iyo antioxidants. Midabka dhirta waa walxo siiya dhirta midabka, udgoonka iyo dhadhanka. Sida laga soo xigtay Machadka Maraykanka ee Cilmi-baarista Kansarka, midabada dhirta ayaa leh waxyaabo badan oo faa'iido leh. Midabka laga helo brokoli waxaa ka mid ah glucobrassicin, carotenoids, iyo flavonoids.
"Antioxidants waxay caawisaa in ay baabi'iyaan xagjirrada xorta ah ee dhaawici kara unugyada jidhka," ayuu yidhi Dr. Jarzabkowski. Xagjirrada xorta ah waa unugyo aan degganayn oo ka dhashay dheef-shiid kiimikaad. Sida laga soo xigtay Machadka Qaranka ee Kansarka, xeryahooda ayaa kordhiya khatarta ah inuu ku dhaco kansarka.
"Broccoli waa isha lutein, taas oo qayb ka ah antioxidants, iyo sidoo kale sulforaphane, antioxidant awood leh," ayuu yiri Dr. Jarzabkowski. Broccoli waxa kale oo ku jira nafaqooyin dheeraad ah, oo ay ku jiraan magnesium, fosfooraska, iyo xaddi yar oo zinc iyo iron ah.
Saamaynta sonkorowga iyo autismka
Dadka qaba buurnaanta iyo nooca 2-aad ee sonkorowga, laga soosaaray brokoli waa waxa dhakhtarku amray. Maqaal lagu daabacay joornaalka Science Translational Medicine bishii Juun 14, 2017, saynisyahannadu waxay ka hadlaan awoodda walaxda sulforaphane, ee laga helo brokoli (iyo sidoo kale khudaarta kale ee cruciferous, kaabajka iyo sprouts Brussels), si loo yareeyo dhaqdhaqaaqa 50 hiddo. mas'uul ka ah muujinta calaamadaha cudurka macaanka nooca 2. . Daraasadda waxaa ku jiray 97 bukaan oo qaba nooca 2 ee sonkorowga oo lagu daaweeyay soosaar brokoli ah 12 toddobaad. Ma jirin wax saameyn ah oo ku yimid bukaannada aan buurnayn, halka ka qaybgalayaasha cayilan ay la kulmeen hoos u dhac 10% ah ee gulukooska soonka marka loo eego kontaroolada. Si kastaba ha noqotee, qiyaasta antioxidant-ka ee kaqeybgalayaashu ay heleen wadar ahaan waxay ahayd 100 jeer qaddarka dabiiciga ah ee laga helo broccoli.
Walax la mid ah ayaa la muujiyey inay kaa caawinayso yaraynta calaamadaha la xidhiidha autismka. Bishii Oktoobar 13, 2014 tillaabooyinka Akademiyada Qaranka ee Sayniska, cilmi-baarayaashu waxay sheegeen in bukaannada qaba autism-ka ee helay soosaar ay ku jiraan sulforaphane ay la kulmeen horumar xagga isgaarsiinta afka ah iyo isdhexgalka bulshada.
Ka Hortagga Kansarka
Broccoli waxa ugu caansan uguna faa'iidada badan hantida ay leedahay waa awooda ay iskaga difaacdo kansarka. Broccoli waa khudradda cruciferous. Waxa la og yahay in dhammaan khudaarta qoyskani ay awoodaan in ay ka difaacaan horumarinta kansarka caloosha iyo mindhicirrada,” ayuu yidhi Dr. Jarzabkowski.
Ururka Kansarka Mareykanka wuxuu xooga saarayaa muhiimada brokoli ay ku jiraan antioxidants awood leh - sulforaphane iyo indole-3-carbinol. Walxahani waxay leeyihiin sifooyin sun-saarid ah waxayna awoodaan inay yareeyaan darnaanta cadaadiska oksaydhisku. Waxay sidoo kale saameyn karaan heerarka estrogen, taas oo iyaduna yaraynaysa khatarta kansarka naasaha.
Hoos u dhigista kolestaroolka
Sida laga soo xigtay Dr. Jarzabkowski, brokoli waxay caawisaa hoos u dhigista heerarka kolestaroolka dhiigga. Fiberka ku jira kaabashku wuxuu xidhaa kolestaroolka dhiigga, taasina waxay ka qayb qaadanaysaa in si degdeg ah looga saaro jidhka.
Detoxification
Midabka dhirta glucoraphanin, gluconasturcin iyo glucobrassin waxay ku lug leeyihiin dhammaan marxaladaha habka sun-saarista ee jirka, laga bilaabo dhexdhexaadinta sunta ilaa ciribtirka. Daraasad lagu daabacay joornaalka Proceedings of the National Academy of Sciences of the United States of America ayaa lagu ogaaday sprouts broccoli in ay tahay tan ugu faa'iidada badan arrintan.
Saamaynta habka wadnaha iyo xididada
Marka lagu daro hoos u dhigista heerarka kolestaroolka, brokoli waxay sidoo kale xoojisaa darbiyada xididdada dhiigga. Sulforaphane, oo ku jira brokoli, waxay leedahay saameyn anti-bararka waxayna ka caawisaa ka hortagga horumarinta xuubka atherosclerotic, gaar ahaan bukaanka qaba nooca 2aad ee sonkorowga. Sida laga soo xigtay Jaamacadda Harvard ee Caafimaadka Dadweynaha, isku-dhafka B wuxuu nidaamiyaa heerarka homocysteine . Homocysteine waa amino acid ku urura jidhka marka la cunayo hilibka cas waxayna kordhisaa khatarta cudurada wadnaha.
Saamaynta aragga
"Malaha waxaan ognahay in dabacasuhu ay u fiican yihiin aragga sababtoo ah waxa ku jira lutein," ayuu yidhi Dr. Jarzabkowski, "Lutein waa antioxidant waxayna saameyn togan ku leedahay caafimaadka indhaha. Mid ka mid ah ilaha ugu wanaagsan ee lutein waa broccoli.
Antioxidant kale oo laga helo brokoli, zeaxanthin, ayaa leh sifooyin la mid ah lutein. lutein iyo zeaxanthin labaduba waxay ka difaacaan horumarinta macular degeneration, cudur aan laga bogsan karin oo saameeya aragga dhexe, iyo cataract, oo ah muraayadda daruurta.
Saamaynta dheefshiidka
Dr. Jarzabkowski wuxuu iftiimiyay sifooyinka dheef-shiidka ee brokoli sababtoo ah maadada fiber-ka badan. 10kii kaloori kasta, brokoli waxa ku jira 1 g oo fiber ah. Fiberku waxa kale oo uu gacan ka geystaa ilaalinta microflora mindhicirka caadiga ah.
Brokoli waxay ka ilaalisaa xuubka caloosha inay soo baxaan boogaha iyo bararka. Sulforaphane-ka ku jira alaabtani waxay joojisaa korriinka Helicobacter pylori, bakteeriyada waxyeellada u leh xuubka caloosha. Daraasad Johns Hopkins ee 2009 ee jiirarka ayaa muujisay natiijooyin xiiso leh. Jiirarka cunay brokoliga maalin kasta muddo laba bilood ah waxay la kulmeen hoos u dhac 40% ah heerarka H. pylori.
Astaamaha anti-bararka
Brokoli waxay leedahay sifooyin anti-bararka waxayna ilaalisaa kala-goysyada bukaannada lafaha. Daraasad 2013 ah oo ka socota Jaamacadda Bariga Anglia ayaa muujisay in sulforaphane, oo laga helay broccoli, ay ka ilaaliso kala-goysyada bukaannada arthritis-ka inay waxyeello u geystaan iyagoo joojinaya unugyada firfircoon ee caabuqa.
Antioxidants iyo omega-3 fatty acids ee laga helo broccoli ayaa sidoo kale nidaamiya bararka. Waxaa intaa dheer, qorayaasha daraasad lagu daabacay 2010 joornaalka Cilmi-baaraha Inflammation ayaa soo jeediyay in flavonoid kaempferol uu yareeyo saameynta xasaasiyadda, gaar ahaan mareenka caloosha iyo mindhicirka, taas oo yaraynaysa khatarta ah in uu ku dhaco caabuq dabadheeraad ah.
Brokoli waxyeello
Brokoli waa ammaan in la cuno, iyo waxyeellooyin ka iman kara marka la cunayo aad bay u yar yihiin. Kuwa ugu caansan waxaa ka mid ah samaynta gaas iyo xanaaqa xiidmaha weyn, oo ay keento xaddi badan oo fiber ah. "Dhibaatooyinka noocan oo kale ah waxay ku badan yihiin dhammaan khudaarta cruciferous," ayuu yiri Dr. Jarzabkowski, "si kastaba ha ahaatee, faa'iidooyinka caafimaad ayaa aad uga miisaan badan raaxo-darrada noocan ah."
Sida laga soo xigtay Xarunta Caafimaadka ee Wexner ee Jaamacadda Ohio, shakhsiyaadka qaadanaya daawooyinka xinjirowga lidka ku ah waa inay si taxadar leh u isticmaalaan brokoli. Faytamiin K ku jira alaabtan ayaa laga yaabaa inay la falgalaan daawooyinka oo ay yareeyaan waxtarkooda. Bukaannada qaba hypothyroidism waa inay sidoo kale xaddidaan isticmaalka broccoli.
Isticmaalka brokoli ee daawada
Broccoli waxay ku badan tahay antioxidants, xeryahooda ka hortagga bararka, iyo fiitamiinnada laga yaabo inay yeeshaan anti-kansarka, ka hortagga bararka, iyo cudurrada wadnaha iyo xididdada dhiigga. Sababtoo ah maadada fiber-ka, brokoli waxaa loo isticmaali karaa hagaajinta dheefshiidka.
Isticmaalka broccoli ee karinta
Sida aad u cunto brokoli waxay saamayn kartaa inta iyo inta nafaqo ee aad hesho. Si loo ilaaliyo guryaha ka hortagga kansarka ee brokoli, ha ku karsanin waqti dheer.
Daraasad ay samaysay 2007 oo ay samaysay Jaamacadda Warwick ayaa muujisay in broccoli karkarinta ay lumiso sifooyinka faa'iidada leh, oo ay ku jiraan sifooyinka anticarcinogenic. Saynis yahanadu waxay barteen saamaynta ilaalinta hantida faa'iidada leh ee badeecada siyaabo kala duwan oo loo diyaariyo khudaarta cruciferous - karkaraya, karkaraya, karinta foornada microwave iyo shiilan.
Karkari ayaa horseeday khasaaraha ugu badan ee anticarcinogens. Uumi 20 daqiiqo, mikrowaving ilaa 3 daqiiqo, iyo shiil ilaa 5 daqiiqo waxay lumisay xaddi laxaad leh oo nafaqeeyayaalka ka hortagga kansarka. Brokoli cayriin ayaa haysa nafaqooyinka ugu badan, si kastaba ha ahaatee waxay u badan tahay inay ka xanaajiso mindhicirka oo ay keento gaas.
Sida loo doorto oo loo kaydiyo broccoli
Burooyinka broccoli cusub waa inay ahaadaan midab buluug ah, haddii ay hore u noqdeen huruud ama kala badh, waa bislaaday. Dhexroorka ugu fiican ee madaxa waa 17-20 cm, brokoli weyn oo afkoda ah ayaa badanaa la toosiyaa oo aan ku habboonayn cuntada. Qaabka ugu fiican ee madaxa waa mid wareegsan, is haysta. Inflorescences waa inay ku habboon yihiin midba midka kale, iyada oo aan lahayn nusqaamo. Inflorescences waa inay noqdaan kuwo cusub, oo aan lumin.
Si loo kaydiyo broccoli, 3 shuruudood waa in la buuxiyaa:
- Heerkulka 0 - 3 ° C
- Qoyaan badan
- Hawo wanaagsan