health benefits of boiled broccoli

health benefits of boiled broccoli Dab tsi yog qhov kev kho mob cov kev pab ntawm broccoli ? Broccoli yog ib tug ntsuab zaub los ntawm cabbage tsev neeg . Nws yog feem ntau muag nyob rau hauv hau , uas muaj ntau florets branching tawm ib lub central qia thiab tej lub sij hawm muaj nplooj tseem txuas . Broccoli muaj ib tug noj qab haus huv ntxiv nyob rau hauv daim ntawv ntawm cov kev tiv thaiv cov tshuaj uas tej zaum yuav daim thaiv koj los ntawm tus kab mob . Botanically , broccoli belongs rau lub cabbage tsev neeg , collectively paub li cruciferous zaub .

Khoom noj no yog heev tsawg nyob rau hauv roj nyeem thiab Roj Cholesterol . Nws tseem yog ib tug zoo qhov chaw ntawm Protein , Vitamin E ( Alpha Tocopherol ) , Thiamin , Riboflavin , Pantothenic Acid , Calcium , Hlau , Magnesium , phosphorus thiab Selenium , thiab ib tug zoo heev qhov chaw ntawm kev noj haus Fiber ntau , Vitamin A, Vitamin C , Vitamin K , Vitamin B6 , Folate , poov tshuaj thiab manganese

 Beta - carotene thiab vitamin C yog ib qho tseem ceeb antioxidants uas tau raug txuas mus rau ib tug txo kev pheej hmoo ntawm ntau tej yam kev mob , xws li cataracts , kab mob plawv, thiab ob peb cov qog nqaij hlav . Lub noj qab haus huv tau txais kev pab ntawm broccoli yog heev kim heev . Tsis tsuas yog lub zaub loaded nrog tseem ceeb as-ham , nws kuj muaj kho thaj chaw . Ib txhia neeg hlub broccoli thiab ib txhia neeg ntxub nws , tiamsis tsis muaj denying tias broccoli yog ib tug nutrional xav tsis thoob. Ntawm no yog 10 cov kev pab ntawm broccoli :

    Pab nrog mob ntshav qab zib
    Sib ntaus kab mob plawv
    Yuav pab tiv thaiv kom txhob mob cancer
    Curbs tshaj - noj
    Txhawb nqa kev noj qab cov pob txha
    Regulates ntshav siab
    tiv thaiv mob khaub thuas
    Pab tiv thaiv kab mob noj qab haus huv
    Fights yug teem meem
    regulates cov tshuaj hormones

Khoom noj khoom haus Cov lus tseeb Broccoli
Zaub mov muaj nqis ib 100 g ( 3.5 oz )

    Zog : 141 kJ ( 34 kcal )
    Carbohydrates : 6,64 g
        Sugars : 1.7 g
        Kev noj haus fiber : 2.6 g
    Rog : 0,37 g
    Protein : 2,82 g
    Dej : 89,3 g
    Vitamin A equiv . : 31 μg ( 4 % )
        beta - carotene : 361 μg ( 3 % )
        lutein thiab zeaxanthin : 1403 μg
    Thiamine ( vit. B1 ) : 0,071 mg ( 6 % )
    Riboflavin ( vit. B2 ) : 0,117 mg ( 10 % )
    Niacin ( vit. B3 ) : 0,639 mg ( 4 % )
    Pantothenic acid ( B5 ) : 0,573 mg ( 11 % )
    Vitamin B6 : 0,175 mg ( 13 % )
    Folate ( vit. B9 ) : 63 μg ( 16 % )
    Vitamin C : 89,2 mg ( 107 % )
    Vitamin E : 0,78 mg ( 5 % )
    Vitamin K : 101,6 μg ( 97 % )
    Calcium : 47 mg ( 5 % )
    Hlau : 0,73 mg ( 6 % )
    Magnesium : 21 mg ( 6 % )
    Manganese : 0,21 mg ( 10 % )
    Phosphorus : 66 mg ( 9 % )
    Poov tshuaj : 316 mg ( 7 % )
    Zinc : 0,41 mg ( 4 % )

Ntim nrog kev pab cuam, nws yog ib qhov zoo tshaj plaws luv luv steamed , do - kib , los yog noj nyoos . Tshiab broccoli yuav tsum tau nyob hauv tub yees nyob rau hauv breathable wrapping , thiab consumed tsis pub dhau 2-3 hnub ntawm purchase. Koj tseem yuav noj broccoli nyoos mus nce nyiaj pab ntau tshaj cov kev pab .