I-Cauliflower vs. Broccoli: Iyiphi Inketho Enempilo?

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I-broccoli futhi ukholifulawa kokubili kuyimifino ye-cruciferous. Bobabili banambitha okusosiwe okumnandi, okugazingiwe noma okuluhlaza. Kodwa yikuphi okunempilo? Ake sihlole amaqiniso.

Izinzuzo Zezempilo Ze-Broccoli

UDkt. Will Cole , IFMCP, DC, kanye nomdali we-ketotarian diet , usitshela ukuthi imifino ye-cruciferous efana ne-broccoli inomsoco ikakhulukazi ngoba inamavithamini amaningi nezakhi ezisiza ekuthuthukiseni impilo yenhliziyo, ukulwa nomdlavuza, nokulinganisa kabusha ushukela wegazi. Futhi ane-cal ephansi futhi ane-fiber ephezulu, ngakho akugcina uzizwa unelisekile. Futhi nakuba imifino ingewona amandla amaprotheni njengenyama, i-broccoli iqukethe inani elimangalisayo.

Ulwazi Lokudla Kwe-Broccoli ( Ngendebe engu-1)
Amakhalori: 31
Amaprotheni: 2.6 amagremu
Amakhalori: 6 amagremu
Ifayibha: 9.6% yenani lansuku zonke elinconyiwe (DV)
I-calcium: 4.3% DV
I-Vitamin K: 116% DV

Ezinye Izinzuzo Zezempilo

Yehlisa Amazinga e-Cholesterol
I-Broccoli iphezulu ku-fiber e-soluble, eye yaxhunyaniswa nokunciphisa i-cholesterol. Ngokuvumelana ne lolu cwaningo lushicilelwe ku Ucwaningo Lokudla Okunomsoco , i-broccoli ene-steam iwusizo ikakhulukazi ekwehliseni amazinga e-cholesterol. (Ngendlela, cishe awudli i-fiber eyanele. Kumagremu angu-25 kuya kwangu-30 i-FDA incoma nsuku zonke, iningi labantu baseMelika lidla kuphela i-16. Nazi okunye ukudla okuyi-high-fiber ukwengeza ekudleni kwakho.)

I-Aids in Eye Health
Njengezaqathi kanye nopelepele bensimbi, i-broccoli ilungele amehlo akho, njengoba ama-carotenoid amabili e-broccoli, i-lutein ne-zeaxanthin, ahlotshaniswa nokuncipha kwengozi yokuphazamiseka kwamehlo okuhlobene nobudala. (Nakhu okunye ukudla okuyisithupha okufakazelwe ukuthi kuhle emehlweni akho.)

Ikhuthaza Impilo Yamathambo
I-Broccoli ingumthombo omkhulu (okungewona owobisi) we-calcium, esiza ekulawuleni impilo yamathambo. Futhi inothile nge-manganese, esiza ekwakheni amathambo futhi ingasiza ekukhuleni kwezinwele. Ngakho-ke, i-broccoli ibalulekile kubantu abane-arthritis nezinye izinkinga zamathambo.

Izinzuzo Zezempilo zeCauliflower

Ngokusho kwe-dietician-nutritionist eqinisekisiwe nomsunguli we Umsoco Wangempela I-Amy Shapiro, i-cauliflower inovithamini C, uvithamini K, i-calcium, i-folic acid, i-potassium ne-fiber. Ukholifulawa ubuye ube nama-phytonutrients, kusho u-Shapiro, anezakhiwo ezithuthukisa amasosha omzimba, ezilwa nokuguga kanye nokulwa nomdlavuza.

Ulwazi Lokudla Kwe-Cauliflower ( Ngendebe engu-1)
Amakhalori: 27
Amaprotheni: 2.1 amagremu
Amakhalori: 5 amagremu
Ifayibha: 8.4% DV
I-calcium: 2.4% DV
I-Vitamin K: 21% DV

Ezinye Izinzuzo Zezempilo

Umthombo Omkhulu Wama-Antioxidants
Ama-Antioxidants avikela amangqamuzana akho kuma-radicals mahhala ayingozi kanye nokuvuvukala. Ngokufanayo neminye imifino ye-cruciferous, i-cauliflower iphezulu kakhulu kuma-glucosinolates nama-isothiocyanates, amaqembu amabili ama-antioxidants aboniswe ukuthi abambezela ukukhula kwamangqamuzana omdlavuza. Ukudla ama-glucosinolate kungase kusize ukunciphisa ingozi yomdlavuza. Izizathu zokuthi kungani zingaqondwa ngokugcwele, kodwa zingasiza ukususa noma ukunciphisa ama-carcinogens noma kuthinte amazinga ehomoni omzimba wakho ukuvimbela umdlavuza ohlobene nama-hormone.

I-May Aid in Weight Loss
Nakuba imifino ingenawo amakhalori amaningi, ikholifulawa ine-cal kancane, okuyenza ibe indawo kubantu abafuna ukunciphisa umzimba. Ingena esikhundleni esihle kakhulu sezintandokazi eziningi ezigcwele i-carb, njengerayisi namazambane, ngaphandle kokudela ukunambitheka.

Ngakho Yikuphi Okunempilo Kakhudlwana?

Ngokudla okunomsoco, I-broccoli ike ikhiphe kancane umzala wayo oyi-cruciferous , enamazinga ahlaba umxhwele e-calcium, uvithamini K kanye ne-fiber. Noma kunjalo, yomibili imifino inama-kilojoule aphansi futhi iphezulu izakhi ezivamile ezifana ne-folate, i-manganese, amaprotheni namanye amavithamini. Zibuye ziguquguquke kakhulu futhi kufanele zibe yingxenye yanoma yikuphi ukudla okunempilo. Kodwa uma kufanele kube nomnqobi, i-broccoli ithatha ikhekhe-er, isaladi.

Amalungu e- Brassica umndeni (njenge-broccoli nokholifulawa, kanye ne-kale, amahlumela aseBrussels, iklabishi, i-bok choy nokunye) zinhle kakhulu ekulweni nokuvuvukala, kuchaza uchwepheshe wokudla okune-ketogenic. UDkt Josh Izembe , DNM, CNS, DC. Le mifino yonke ibhekwa njenge-sulfuric, esiza ku-methylation-umgwaqo omkhulu we-biochemical womzimba wakho olawula phansi ukuvuvukala futhi ugcine izindlela zakho ze-detox zisebenza kahle. Angathuthukisa futhi impilo yenhliziyo, avimbe umdlavuza futhi alinganisele ushukela wakho wegazi.

Iyiphi Indlela Engcono Kakhulu Yokuzidla?

Sesivele sinqume ukuthi ukholifulawa ne-broccoli zisebenza ngezindlela eziningi, kodwa uma ufuna izindlela ezimnandi zokungeza ekudleni kwakho kwansuku zonke, qhubeka funda.

1. Okuluhlaza

Ngokungafani neminye imifino (i-ahem, amazambane namahlumela aseBrussels), ukholifulawa ne-broccoli kunambitheka kuluhlaza. Uma ufuna ukunambitheka okwengeziwe, singase siphakamise i-avocado hummus ebabayo noma idiphu ye-ricotta yoju ?

2. Kuphekiwe

Ifakwe isitimu, yosiwe—uyisho. Ungakwazi ngisho nokuthosa lezi zinsizwa, okuyinto, yebo, zibenza bangabi nempilo encane, kodwa wonke umuntu ufanelwe usuku lokukopela njalo.

Zama: I-Broccoli Egazingiwe ne-Bacon Pasta Salad , I-Charred Broccoli ne-Sriracha Almond Butter Sauce , Idiphu ye-Cauliflower Egazingiwe

3. Njengokuthatha Indawo Yokudla Okunempilo Kancane

Njengoba kushiwo ngaphambili, le mifino ye-cruciferous mihle, inekhalori ephansi esikhundleni sezinye izintandokazi zethu ezigcwele i-carb. Ezikhathini eziningi, okudingayo nje inhloko yekholifulawa kanye nephrosesa yokudla ukuze wenze i-dupe emnandi, enempilo eyodwa yokudla kwakho okunecala.

Zama: Isaladi 'yePotato' ye-Cauliflower , Ilayisi elithosiwe le-Cauliflower , I-Cacio e Pepe Cauliflower , Ushizi Ongenayo IGluten kanye ne-Cauliflower 'Breadsticks' , 'Everything Bagel' I-Cauliflower Rolls

OKUhlobene : Ukuhlanganisa Ukudla Kuyathrenda, Kodwa Ingabe Kuyasebenza Ngempela?

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