Farin kabeji vs. Broccoli: Wanne Ne Mafi Koshin Lafiya?

Mafi Kyawun Sunaye Ga Yara

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Broccoli kuma farin kabeji duka kayan lambu ne na cruciferous. Dukansu suna ɗanɗano mai daɗi sosed, gasassu ko ɗanyen. Amma wanne ya fi lafiya? Bari mu bincika gaskiyar.

Amfanin Broccoli Lafiya

Dr. Will Cole , IFMCP, DC, da mahaliccin abinci na ketotarian , ya gaya mana cewa kayan lambu na cruciferous irin su broccoli suna da abinci mai gina jiki musamman saboda suna da yawa a cikin bitamin da abubuwan gina jiki waɗanda ke taimakawa wajen inganta lafiyar zuciya, yaki da ciwon daji, da sake daidaita sukarin jini. Hakanan suna da ƙarancin kalori da fiber mai girma, don haka suna kiyaye ku da gamsuwa. Kuma yayin da kayan lambu ba su da ikon gina jiki kamar nama, broccoli ya ƙunshi adadi mai ban mamaki.

Bayanin Abincin Abinci na Broccoli Ga Kofin 1)
Calories: 31
Protein: 2.6 g
Carbohydrates: 6 grams
Fiber: 9.6% shawarar ƙimar yau da kullun (DV)
Calcium: 4.3% DV
Vitamin K: 116% DV

Sauran Fa'idodin Lafiya

Yana Rage Matsayin Cholesterol
Broccoli yana da yawa a cikin fiber mai narkewa, wanda aka danganta da ƙananan cholesterol. Bisa lafazin wannan binciken da aka buga a Binciken Abincin Abinci , broccoli mai tururi yana da amfani musamman don rage matakan cholesterol. (A hanyar, mai yiwuwa ba ku cin isasshen fiber. Daga cikin 25 zuwa 30 grams da FDA ta ba da shawarar yau da kullum, yawancin Amirkawa suna cin abinci 16 kawai. karin abinci takwas masu yawan fiber don ƙarawa cikin abincinku.)

Aids a Lafiyar Ido
Kamar karas da barkono kararrawa, broccoli yana da kyau ga idanunku, tunda biyu daga cikin manyan carotenoids a cikin broccoli, lutein da zeaxanthin, suna da alaƙa da raguwar haɗarin cututtukan ido masu alaƙa da shekaru. (Ga karin abinci guda shida da aka tabbatar suna da kyau ga gani).

Yana Inganta Lafiyar Kashi
Broccoli shine babban tushen calcium (wanda ba kiwo) ba, wanda ke taimakawa wajen sarrafa lafiyar kashi. Har ila yau yana da wadata a cikin manganese, wanda ke taimakawa wajen gina ƙwayar kashi kuma yana iya taimakawa wajen girma gashi. Saboda haka, broccoli yana da mahimmanci ga mutanen da ke fama da ciwon huhu da sauran matsalolin kashi.

Amfanin Farin Farin Ciki

A cewar ƙwararren masanin abinci mai gina jiki kuma wanda ya kafa Gaskiyar Abinci Amy Shapiro, farin kabeji yana da yawa a cikin bitamin C, bitamin K, calcium, folic acid, potassium da fiber. Farin kabeji kuma ya ƙunshi phytonutrients, in ji Shapiro, waɗanda ke da haɓakar rigakafi, rigakafin tsufa da abubuwan yaƙi da cutar kansa.

mafi kyawun maganin acidity a cikin ciki

Bayanin Gina Jiki na Farin kabeji ( Ga Kofin 1)
Calories: 27
Protein: 2.1 g
Carbohydrates: 5 grams
Fiber: 8.4% DV
Calcium: 2.4% DV
Vitamin K: 21% DV

Sauran Fa'idodin Lafiya

Babban tushen Antioxidants
Antioxidants suna kare sel daga radicals masu cutarwa da kumburi. Hakazalika da sauran kayan lambu na cruciferous, farin kabeji yana da girma a cikin glucosinolates da isothiocyanates, ƙungiyoyi biyu na antioxidants waɗanda aka nuna don rage ci gaban ƙwayoyin ciwon daji. Cin glucosinolates na iya taimakawa rage haɗarin ciwon daji. Dalilan da yasa ba a fahimci su sosai ba, amma suna iya taimakawa cirewa ko kawar da carcinogens ko shafar matakan hormone na jikin ku don hana cututtukan daji masu alaƙa da hormone.

Iya Taimakawa Cikin Rage Nauyi
Duk da yake ba veggie ne mai girma a cikin adadin kuzari, farin kabeji ne dan kadan low-cal, sa shi tafi-to ga mutanen da ke neman rasa nauyi. Yana da kyakkyawan maye gurbin yawancin abubuwan da aka fi so-carbohydrate, kamar shinkafa da dankali, ba tare da sadaukar da dandano ba.

To Wanne Yafi Lafiya?

Abincin abinci-hikima, broccoli ya ɗan ɗan yi ɗan ɗanɗano ɗan uwansa cruciferous , tare da ban sha'awa matakan alli, bitamin K da fiber. Duk da haka, duka kayan lambu suna da ƙarancin adadin kuzari kuma suna da girma a cikin abubuwan gina jiki na yau da kullun kamar folate, manganese, furotin da sauran bitamin. Hakanan suna da ma'ana sosai kuma yakamata su kasance cikin kowane abinci mai lafiya. Amma idan akwai cikakkiyar nasara, broccoli yana ɗaukar cake-er, salad.

Mambobin kungiyar Brassica iyali (kamar broccoli da farin kabeji, tare da Kale, Brussels sprouts, kabeji, bok choy da sauransu) suna da kyau don yaki da kumburi, in ji masanin abinci na ketogenic. Dokta Josh Ax , DNM, CNS, DC. Wadannan kayan lambu duk ana daukar su sulfuric, suna taimakawa a cikin methylation - babban titin biochemical na jikin ku wanda ke daidaita kumburi kuma yana kiyaye hanyoyin detox ɗinku suna aiki da kyau. Hakanan zasu iya haɓaka lafiyar zuciya, kawar da cutar kansa da sake daidaita sukarin jinin ku.

Menene Mafi kyawun Cin Su?

Mun riga mun ƙaddara farin kabeji da broccoli suna da kyau sosai, amma idan kuna neman hanyoyi masu dadi don ƙara su a cikin abincinku na yau da kullum, karanta a gaba.

1. Danye

Ba kamar wasu kayan lambu ba (ahem, dankali da Brussels sprouts), farin kabeji da broccoli suna ɗanɗano ɗanɗano mai daɗi. Idan kuna son ɗanɗano ɗanɗano kaɗan, za mu iya ba da shawarar avocado hummus ko zuma ricotta tsoma?

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2. Dafa shi

Gurasa, gasasshen- kuna suna. Kuna iya soya waɗannan mutanen, wanda, a, yana sa su ɗan rage lafiya, amma kowa ya cancanci ranar yaudara kowane lokaci da lokaci.

Gwada: Gasasshen Broccoli da Salatin Taliya na Bacon, Charred Broccoli tare da Sriracha Almond Butter Sauce, Gasasshen Farin Farin Dip

3. A Matsayin Magani Don Karancin Abincin Abinci

Kamar yadda aka ambata a baya, waɗannan kayan lambu na cruciferous suna da kyau, masu maye gurbin ƙarancin kalori don wasu abubuwan da muke so. Yawancin lokaci, duk abin da kuke buƙata shine shugaban farin kabeji da na'urar sarrafa abinci don ƙera kayan abinci mai daɗi, mafi koshin lafiya na ɗayan abincin jin daɗin ku mai laifi.

Gwada: Farin kabeji 'dankali' Salatin , Farin kabeji Soyayyen Rice , Cacio e Pepe Farin kabeji , Gluten-Free Cheese da Farin kabeji 'Breadsticks' , 'Komai Bagel' Farin kabeji Rolls

MAI GABATARWA : Haɗin Abinci Yana Tafiya, Amma Shin Da gaske Yana Aiki?

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