Zopindulitsa za broccoli ndi zotsutsana ndi ntchito yake

Kabichi ya Broccoli, yomwe imadziwika kuyambira masiku akale a Roma, yakhala ikufala ku Russia posachedwapa. Ngakhale kuti iye ndi wachibale wapafupi kwambiri wa kolifulawa, omwe ndi otchuka kwambiri m'dziko lathu, komabe anthu ambiri amamukayikira. Ndipo ichi ndi kulakwitsa kwakukulu, chifukwa broccoli imatengedwa kuti ndi yofunika kwambiri pakati pa mitundu yonse ya kabichi.

Tidzakudziwitsani mmene masambawa amathandizira thupi la munthu, makamaka za umoyo wa amayi makamaka. Mudzapeza kuti ndi ndalama zochuluka bwanji mu broccoli komanso zinthu zofunika kwambiri zokhudzana ndi thanzi lake.

Kupanga ndi kalori

Broccoli - weniweni yosunga mavitamini ndi mchereZomwe zimapangidwa, zimatha kuyerekezera ndi multivitamins zabwino, koma ndizochokera ku chilengedwe. Kudzakhalanso kupeza koona kwa omwe amagwiritsidwa ntchito kuwerengera zakudya zamtundu wa caloric. Ndi zotani zingapo mu kabichi? Magalamu 100 a kabichi iyi ali ndi 34 kcal. Pa nthawi yomweyi gawoli linali ndi 2.82 g wa mapuloteni, okwanira 0,37 g mafuta ndi 6.64 g wa chakudya.

Mosiyana ndi makilogalamu, pali mavitamini ambiri mmenemo.

• Ndi mavitamini C, broccoli amaposa atsogoleri ozindikira monga mandimu ndi lalanje.
• Pali vitamini U, yomwe ndi yofunikira kuti kuchiritsidwa kwa zilonda ndi zisokonezo.
• Vitamini PP, yomwe ikuphatikizidwa mu njira zowonongeka m'thupi ndikulimbikitsa kukula kwa minofu.
• Kuonjezerapo, maonekedwe a broccoli ali ndi mavitamini a gulu B, makamaka folic acid, thiamine ndi riboflavin, komanso vitamini A, K, E.

M'pofunikanso kuzindikira zinthu monga micro magnesium, sodium, phosphorus, potassium, calcium, iron, zinc, copper, manganese, selenium, zomwe zimathandiza kuti thupi la munthu liyambe kugwira bwino ntchito.

Zomwe zimathandiza thupi la munthu

Mankhwala a masamba awa:

1. Kansa Kuteteza ndi Kulamulira. Kafukufuku wamakono awonetsa kuti kabichi ikhoza kuthandizira kulimbana ndi mitundu yambiri ya khansa, monga bere, ovari ndi khansara ya khungu. Sulforaphane imasiya kukula kwa maselo a kansa, ndipo synergin ndi indole-3-carbinol amawawononga ndi kulimbikitsa chitetezo cha mthupi.
2. Amachepetsa chiopsezo cha mtima ndi zilonda. Kugwiritsa ntchito masambawa nthawi zonse kumakhudza ntchito ya mtima, komanso mitsempha ya mitsempha ya magazi, kukuthandizani kupewa matenda monga mtima, stroke, nyamakazi kapena atherosclerosis. Broccoli choline (vitamini B4) ndi methionine zimakhudzidwa ndi kuthetsa kolesterolo kuchokera ku thupi, zomwe zimapangitsa kuti mavuto azikhala ndi maganizo a mtima.
3. Zimapangitsa kuti ntchito yogwiritsira ntchito zakudya zisawonongeke. Mpweya wamtunduwu umathandiza kuimiritsa njira zakudya, kupititsa patsogolo ntchito ya m'matumbo ndi kuthetsa vuto la kudzimbidwa, kuphatikizapo matenda aakulu. Polimbikitsa kusungunuka kwa bile, broccoli imathandiza kusintha chiwindi ndi ndulu. Kuphatikizanso apo, zathandizira kuchotsa maselo akufa, slags komanso ion heavy metal.
4. Amathandizira kubwezeretsa ku matenda. Broccoli ili ndi zinthu zomwe zimathandizira kusintha kwa maselo ndi ziphuphu, zomwe zimathandiza thupi kuti lichedwe mofulumira. Phytoncides amachulukitsa chitetezo chonse ndipo amaletsa kubereka kwa tizilombo toyambitsa matenda.
5. Kusintha shuga wa magazi. Akatswiri ambiri amalimbikitsa kuphatikizapo masambawa m'madyedwe a shuga, popeza ali ndi sulforaphane, yomwe ingachepetse mayendedwe a glucose ndikuyambitsa mankhwala a insulini.
6. Kupititsa patsogolo kayendedwe ka mantha chifukwa cha kukhalapo kwa vitamini B1. Anthu omwe ali ndi vuto la mitsempha, kukumbukira bwino, nthawi zambiri nkhawa ayenera kukhala monga chomera ichi mu zakudya zawo, chifukwa ndi olemera mu thiamine, omwe ndi ofunikira kwambiri ubongo.
7. Zotsatira zabwino pa masomphenya. Carotenoids, yomwe ili pafupifupi ambiri monga mu dzungu ndi kaloti, ikhoza kuteteza khunyu mwa kulimbikitsa retina ndi lens.
8. Kusamalira thupi. Kodi ndi chiyani chabwino kwa thupi la amayi? Ndi bwino kulipira kwambiri mankhwalawa chifukwa amathandizira kuchepetsa thupi ndi kuchotsa cellulite. Zomwe zimapangidwira zimathandiza kutsuka matumbo a poizoni, kuyendetsa njira zamagetsi m'thupi.

   Zambiri zamagetsi zimapereka kukhutira kwanthawi yaitali ndi chakudya chochepa chodyedwa.

   Kuchepetsa kwa "pepala la lalanje" ndi chifukwa chakuti madzi owonjezera amatha kutulutsidwa mofulumira kuchokera ku thupi, chifukwa cha khungu limakhala losalala ndi lokha.

9. Kupewa prostatitis ndi khansa ya prostate. Zomera za masamba zimaphatikizapo mavitamini omwe sakhala ndi phindu pokha pokhapokha ndi thanzi la amuna, komanso kuthandizira kupezeka kwa matenda aakulu a prostate.

Contraindications

Kusagwirizana kosagwiritsidwe ntchito kwa broccoli kumangokhalira kulandira chomera ichi. Mwamwayi, ndizovuta kwambiri. Apo ayi, pali njira imodzi kapena ina kwa pafupifupi aliyense. Zoletsedwa zikukhudzana makamaka ndi mawonekedwe a ntchito.

• Simungathe kugwiritsa ntchito broccoli pophika msuzi, chifukwa decoction ya izo ziri ndi zinthu zomwe zimanyamula zovulaza thupi (adenine ndi guanine). Mu supu, kabichi, nayenso, iyenera kuwonjezeredwa kumapeto, pamene supu ili yokonzeka.
• M'poyenera kukumbukira kuti ndi kukotcha kwa nthawi yayitali, makamaka mafuta ochulukirapo, kabichi sichidzangotayika phindu lake lonse, koma imakhalanso ndi khansa.
• Kugwiritsa ntchito kabichi yaiwisi kumatsutsana ndi anthu omwe ali ndi asidi otsika m'mimba ndi omwe ali ndi matenda a mphukira.

Gwiritsani ntchito panthawi yoyembekezera ndi kuyamwitsa

Kwa amayi apakati, mankhwalawa ndi ofunikira pa zifukwa zingapo:

1. Ma calorie otsika komanso zakudya zam'madzi zimakupatsani mphamvu zowonjezera kulemera.
2. Zakudya zambiri za vitamini C zimalimbitsa chitetezo.
3. Folic acid ndi ofunikira kuti chitukuko cha ubongo chikhale chonchi.
4. Calcium ndi yofunikira kuti ukhale ndi thanzi la mayi wamtsogolo komanso mwanayo.
5. Kuchepetsa msinkhu wa shuga ndikofunikira kwa amayi apakati omwe ali ndi matenda a shuga.

Broccoli - hypoallergenic mankhwala, omwe ali ndi zochepa zotsutsana, kotero ndi chimodzi mwa oyamba kuloledwa kulowa mu zakudya za mayi woyamwitsa, pambuyo pa masabata 4-5 atabadwa, mungathe kuwonjezerapo pang'onopang'ono ku menyu mukamayamwitsa. Ambiri mwa ana amamvera bwino pamene masambawa amayamba, chakudya choyamba cha amayi, komanso kuchokera pa miyezi 6-7 komanso chakudya chophatikiza.

Kodi n'zotheka kukhala ndi chifuwa chachikulu?

Pa nthawi ya kuchuluka kwa chifuwa, mungagwiritse ntchito kabichi monga mawonekedwe a pansi, mpweya wambiri (mukhoza kuphunzira malamulo ophikira zakudya za broccoli apa). Madokotala amalimbikitsa kuti alowemo mwamsanga ndipo kokha ngati ali bwino kulekerera ndipo sichimayambitsa kupewera, kugwirana ndi mavuto ena ndi chimbudzi. Poyamba, mutalowa, muyenera kusamala kwambiri ndikusiya kugwiritsa ntchito pamene zizindikiro zoyamba zimawonekera.

Mu gawo la chikhululukiro palibe malire owonongera.

Gawo lalikulu la tsiku ndi tsiku la broccoli mu magawo onse a matendawa sayenera kupitirira 200 g

Kuphatikizira, zimangobwereza kuti broccoli ndi masamba othandiza kwambiri, omwe ayenera kukhala nawo pa zakudya. Kodi mungaphike bwanji kuti mupindule kwambiri? Kuphika kapena kuphika kochepa kumaonedwa kuti ndi njira yolondola kwambiri, chifukwa nthawi ya chithandizo cha kutentha kwa nthawi yaitali zinthu zambiri zothandiza zimatayika. Mutha kugwiritsa ntchito masambawa monga chakudya chosiyana, monga mbale ya kumbali, komanso ngati gawo la masamba kapena masamba.