I-Cauliflower vs. I-Brokholi: Yeyiphi EyoKhetho Esempilweni?

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ibrokholi kunye necauliflower zombini ziyimifuno e-cruciferous. Zombini incasa esomisiweyo esimnandi, egcadiweyo okanye ekrwada. Kodwa yeyiphi esempilweni? Makhe sihlolisise izibakala.

Impilo yeBrokholi

UGqr. Will Cole , I-IFMCP, i-DC, kunye nomdali we-ketotarian diet, isixelela ukuba imifuno ye-cruciferous efana ne-broccoli inesondlo ngokukhethekileyo kuba iphezulu kwiivithamini kunye nezondlo ezinceda ekuphuculeni impilo yentliziyo, ukulwa nomhlaza, kunye nokulungelelanisa iswekile yegazi. Zikwa-cal-cal kunye ne-high-fiber, ngoko zikugcina uziva wanelisekile. Kwaye ngelixa imifuno ingenazo iiprotheyini zamandla njengenyama, i-broccoli iqulethe ixabiso elimangalisayo.

Ulwazi lweSondlo lweBrokholi ( Ngendebe enye)
IiCalories: 31
Iiprotheni: 2.6 grams
Iikhabhoni: 6 grams
Ifayibha: 9.6% ecetyiswayo ngexabiso lemihla ngemihla (DV)
Icalcium: 4.3% DV
I-Vitamin K: 116% DV

Ezinye iiNzuzo zeMpilo

Yehlisa amanqanaba eCholesterol
I-Brokholi iphezulu kwi-fiber e-soluble, eye yadibaniswa nokunciphisa i-cholesterol. Ngoku ka olu phononongo lupapashwe kwi Uphando lwezondlo , i-broccoli ene-steam iluncedo kakhulu ekunciphiseni amanqanaba e-cholesterol. (Ngendlela, mhlawumbi ungadli i-fiber eyaneleyo. Kwi-25 ukuya kwi-30 grams i-FDA incoma imihla ngemihla, abaninzi baseMelika badla kuphela i-16. Nazi okunye ukutya okunefayibha ephezulu ezisibhozo ukongeza kwisidlo sakho.)

UGawulayo kwiMpilo yamehlo
Njengeminqathe kunye ne-bell pepper, i-broccoli ilungile emehlweni akho, kuba ezimbini ze-carotenoids eziphambili kwi-broccoli, i-lutein kunye ne-zeaxanthin, zidibene nokunciphisa umngcipheko weengxaki zamehlo ezinxulumene neminyaka. (Naku okunye ukutya okuthandathu okubonakaliswe kulungile emehlweni akho.)

Ikhuthaza impilo yeBone
I-Brokholi ngumthombo omkhulu (ongeyobisi) we-calcium, enceda ekulawuleni impilo yamathambo. Ikwatyebile kwimanganese, enceda ekwakheni ukuxinana kwamathambo kwaye inokunceda ekukhuleni kweenwele. Ngoko ke, i-broccoli ibalulekile kubantu abane-arthritis kunye neminye imiba yamathambo.

Impilo yeCauliflower

Ngokutsho kwe-dietician-nutritionist eqinisekisiweyo kunye nomseki we Isondlo Sokwenene U-Amy Shapiro, i-cauliflower iphezulu kwi-vitamin C, i-vitamin K, i-calcium, i-folic acid, i-potassium kunye ne-fiber. I-Cauliflower nayo iqulethe i-phytonutrients, uthi u-Shapiro, onokuthi uphucule umzimba, ulwa nokuguga kunye neempawu zokulwa nomhlaza.

Ulwazi lweZondlo lweCauliflower ( Ngendebe enye)
Iikhalori: 27
Iiprotheni: 2.1 grams
Iikhabhoni: 5 grams
IFayibha: 8.4% DV
Icalcium: 2.4% DV
I-Vitamin K: 21% DV

Ezinye iiNzuzo zeMpilo

Umthombo omkhulu weAntioxidants
Ii-Antioxidants zikhusela iiseli zakho kwiiradicals eziyingozi kunye nokudumba. Ngokufana neminye imifuno ye-cruciferous, i-cauliflower iphezulu kakhulu kwi-glucosinolates kunye ne-isothiocyanates, amaqela amabini e-antioxidants abonakaliswe ukuba acothise ukukhula kweeseli zomhlaza. Ukutya i-glucosinolates kunokunceda ukunciphisa umngcipheko womhlaza. Izizathu zokuba kutheni zingaqondwa ngokupheleleyo, kodwa zinokunceda ukususa okanye ukunciphisa i-carcinogens okanye kuchaphazele amanqanaba ehomoni yomzimba wakho ukunqanda umhlaza onxulumene nehomoni.

Ngamana uNcedo ekulahlekeni kobunzima
Ngelixa imifuno ingenazikhalori ezininzi, ikholifulawa ine-cal ephantsi kancinane, nto leyo eyenza ukuba kube lula ukuya kubantu abafuna ukunciphisa umzimba. Yeyona ndawo igqwesileyo yeentandokazi ezininzi ezigcwele i-carb, njengerayisi kunye neetapile, ngaphandle kokuncama incasa.

Ngoko Yeyiphi Esempilweni?

Ubulumko bezondlo, I-broccoli ihlala iphethe kancinci kancinci kumzala wayo oyi-cruciferous , kunye namanqanaba achukumisayo e-calcium, i-vitamin K kunye ne-fiber. Sekunjalo, zombini imifuno iphantsi kweekhalori kwaye iphezulu kwizondlo eziqhelekileyo ezifana ne-folate, i-manganese, iprotheni kunye nezinye iivithamini. Zikwaguquguquka kakhulu kwaye kufuneka zibe yinxalenye yako nakuphi na ukutya okunempilo. Kodwa ukuba ngokuqinisekileyo kufuneka kubekho ophumeleleyo, i-broccoli ithatha ikhekhe-er, isaladi.

Amalungu e Brassica intsapho (efana ne-broccoli kunye ne-cauliflower, kunye ne-kale, i-Brussels sprouts, iklabishi, i-bok choy kunye nokunye) zilungile ukulwa nokudumba, ichaza ingcali yokutya ye-ketogenic. UGqr. Josh Axe , DNM, CNS, DC. Le mifuno yonke ithathwa njenge-sulfuric, inceda kwi-methylation-umzimba wakho we-biochemical superhighway olawula ukuvuvukala kwaye ugcine iindlela zakho ze-detox zisebenza ngokufanelekileyo. Zinokuphucula impilo yentliziyo, zithintele umhlaza kwaye zilungelelanise iswekile yegazi lakho.

Yeyiphi eyona ndlela ilungileyo yokuZitya?

Sele sigqibe kwelokuba ikholifulawa kunye nebroccoli zisebenza ngeendlela ezininzi, kodwa ukuba ujonge iindlela ezimnandi zokuzongeza kwisidlo sakho semihla ngemihla, qhubeka ufunda.

1. Ekrwada

Ngokungafaniyo nezinye imifuno (i-ahem, iitapile kunye nezihluma zaseBrussels), ikholifulawa kunye ne-broccoli incasa ekrwada ekrwada. Ukuba ufuna incasa eyongezelelekileyo, singacebisa i-avocado hummus ebabayo okanye idiphu ye-ricotta yobusi?

2. Kuphekiwe

Iqhunyisiwe, yosiwe-uyibiza ngegama. Ungade uqhotse aba bafana, nto leyo, ewe, ibenza bangabi sempilweni kancinane, kodwa wonke umntu ufanelwe yimini yokukopela rhoqo emva koko.

Zama: I-Brokholi egcadiweyo kunye ne-Bacon Pasta Salad, i-Charred Broccoli ene-Sriracha Almond Butter Sauce, iDip yeCauliflower eyosiweyo

3. NjengokuTshintshwa kokutya okuNgasempilweni

Njengoko bekutshiwo ngaphambili, ezi veggies ze-cruciferous zinkulu, zithatha indawo ye-calorie esezantsi kwezinye zee-carb-laden favourites. Ngamaxesha amaninzi, ekuphela kwento oyifunayo yintloko yecauliflower kunye neprosesa yokutya ukuze wenze iqhina elimnandi nelinempilo lokutya kwakho okunetyala.

Zama: Isaladi yeCauliflower 'Potato' , iCauliflower Irayisi eQisiweyo , Cacio e Pepe Cauliflower , I-Gluten-Free Cheese kunye neCauliflower 'Breadsticks' , 'Yonke into yeBagel' i-Cauliflower Rolls

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