Har'a lipapatso tsa Europe, broccoli ke e 'ngoe ea libaka tse etellang pele. Khetho ena bakeng sa moemeli oa lelapa la k'habichi e bakoa ke ts'ebetso ea eona e ikhethang. Ho ja broccoli ho buelloa ka mofuta ofe kapa ofe: chisi, stewed, steamed.
Ke'ng e thusang broccoli?
Lik'hemik'hale tsa broccoli li rarahane haholo, e leng boleng ba sehlahisoa sena. Broccoli e na le likokoana-hloko - tsena ke lintho tse rarahaneng tsa likokoana-hloko tse etsang motlakase oa semela. Ha e kenoa, lik'hemik'hale tsena li qala ho sebetsa e le li-antioxidants, ho tlosa li-radicals mahala le ho felisa chefo.
Ho phaella ho li-phytonutrients, broccoli e na le:
- omega-3 fatty acids, li-amino acid le mekhoa e metle;
- Li-67% tsa lik'habohaedreite tsa broccoli le hoo e ka bang karolo ea 3 lekholong ea liprotheine li etsa bohlokoa ba limela. 'Me liprotheine tsa k'habe ena li na le likhetho tse bonolo ebile lia tšoana le liprotheine tsa nama;
- li-vithamine ka broccoli: vithamine C e ngata, vithamine B, PP, E, A, joalo-joalo. Tlhōrō e joalo e bonahala ka mokhoa o hlollang ka boemo bo botle, moriri le letlalo;
- li-macroelements: calcium, sodium, magnesium, potasiamo, phosphorus;
- microelements: koporo, selenium, manganese, tšepe, zinki;
- li-anticancer agents: sulforaphane, indole-3-carbine le synegrin. Lintho tsena li eketsa matla a ho itšireletsa mafung a ho loantša lisele tsa kankere, li emise ho ba le bana le ho li senya;
- fitontsidy - thibela ho hlahisa li-fungus le li-bacteria 'meleng oa motho.
Tšebeliso ea broccoli e bonahala ka mokhoa o tsitsitseng oa sehlahisoa sena bakeng sa lijo. Ho eona u ka pheha lijana tse monate le tse phetseng hantle.
Broccoli e thusa ho ntlafatsa bolutu ba bile, ho ja lijo, takatso ea lijo , khōlo, tsoelo-pele, le ho thibela lipolao, lipelo tsa pelo, kankere.
Broccoli lijong
Khalori ea content ea broccoli e tlaase haholo 'me e na le li-unit tse 30 feela. Ka lebaka la likarolo tsena tsa caloric le moruo o ruileng, broccoli ke sehlahisoa se loketseng bakeng sa lijo tsa lijo. Nakong ea phepo e nepahetseng ea lijo, e akarelletsang broccoli, ho na le ntlafatso ea boemo ba letlalo, moriri, ho hloekisa letlalo ho tswa ho li-rashes le li-acne, ho lahleheloa ke boima ba 'mele.