Cauliflower vs. Broccoli: Ndeipi Sarudzo Yehutano?

Mazita Akanakisa Evana

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Broccoli uye cauliflower zvose muriwo wecruciferous. Vose vari vaviri vanoravira zvakakangwa, zvakakangwa kana mbishi. Asi ndezvipi zvine hutano? Ngationgororei chokwadi.

Utano Benefits yeBroccoli

Dr. Will Cole , IFMCP, DC, uye muumbi wekudya kwe ketotarian, anotiudza kuti miriwo ye cruciferous se broccoli inonyanya kudya nokuti ine mavitamini akawanda uye mishonga inobatsira mukusimudzira utano hwemwoyo, kurwisa kenza, uye kuenzanisa shuga yeropa. Iwo zvakare akaderera-cal uye akakwira-fiber, saka ivo vanokuchengeta iwe uchinzwa kugutsikana. Uye nepo miriwo isiri mapuroteni masimba senyama, broccoli ine huwandu hunoshamisa.

Ruzivo rweBroccoli Nutritional ( Pakapu imwe chete)
Calories: 31
Mapuroteni: 2.6 magiramu
Carbs: 6 gramu
Fiber: 9.6% yakakurudzirwa kukosha kwezuva nezuva (DV)
Calcium: 4.3% DV
Vitamin K: 116% DV

Zvimwe Zvakanakira Utano

Inoderedza Cholesterol Levels
Broccoli ine fiber yakawanda yakanyungudika, iyo yakabatanidzwa kuderedza cholesterol. Maererano ne chidzidzo ichi chakaburitswa mu Zvokudya Zvokudya , steamed broccoli inonyanya kubatsira pakuderedza cholesterol. (Nenzira, iwe zvichida hausi kudya fiber yakakwana. Pakati pe25 kusvika ku30 gramu iyo FDA inokurudzira zuva nezuva, vazhinji veAmerica vanodya 16 chete. zvimwe zvisere zvekudya zvine high-fiber kuwedzera pakudya kwako.)

Aids muhutano hwemaziso
Kufanana nekaroti uye bhero pepper, broccoli yakanaka kumaziso ako, sezvo maviri e-carotenoids mu broccoli, lutein uye zeaxanthin, akabatanidzwa nekuderera kwengozi yekukanganiswa kwemaziso ane chokuita nezera. (Hezvino zvimwe zvitanhatu zvekudya zvinoratidzwa kuti zvakanaka pakuona kwako.)

Inosimudzira Bone Health
Broccoli yakakura (isina-mukaka) sosi yecalcium, iyo inobatsira mukugadzirisa hutano hwemapfupa. Iyo zvakare yakapfuma mune manganese, iyo inobatsira mukuvaka density yemapfupa uye inogona zvakare kubatsira mukukura kwebvudzi. Naizvozvo, broccoli yakakosha kune vanhu vane arthritis nedzimwe nyaya dzemapfupa.

Utano Benefits yeCauliflower

Zvinoenderana neaka certified dietician-nutritionist uye muvambi we Zvokudya Zvokudya Chaizvo Amy Shapiro, cauliflower ine vhitamini C yakawanda, vitamini K, calcium, folic acid, potassium uye fiber. Koliflower inewo phytonutrients, anodaro Shapiro, ane immune enhancing, anti-kuchembera uye kurwisa cancer.

Koliflower's Nutritional Info ( Pakapu imwe chete)
Calories: 27
Mapuroteni: 2.1 magiramu
Carbs: 5 gramu
Fiber: 8.4% DV
Calcium: 2.4% DV
Vitamin K: 21% DV

Zvimwe Zvakanakira Utano

Nzvimbo huru yeAntioxidants
Antioxidants inodzivirira masero ako kubva kune anokuvadza emahara radicals uye kuzvimba. Zvakafanana nemimwe miriwo yecruciferous, cauliflower inonyanya kukwira mu glucosinolates uye isothiocyanates, mapoka maviri ema antioxidants akaratidzwa anonotsa kukura kwekenza maseru. Kudya glucosinolates kunogona kubatsira kuderedza njodzi yako yegomarara. Zvikonzero nei zvisinganzwisisike zvizere, asi zvinogona kubatsira kubvisa kana kuderedza carcinogens kana kukanganisa huwandu hwemahomoni emuviri wako kudzivirira kenza dzine chekuita nehomoni.

May Aid in Weight Loss
Kunyange pasina veggie ine macalorie akawandisa, cauliflower ine zvishoma zvishoma-cal, zvichiita kuti ive yekuenda kune vanhu vari kutsvaga kuderedza uremu. Iyo inotsiva yakanakisa yeakawanda akaremerwa necarb, semupunga nembatatisi, pasina kupira kuravira.

Saka Ndechipi Chine Hutano?

Nutrition-wise, broccoli inogara zvishoma zvishoma kunze kwemukoma wayo wecruciferous , ine mazinga anoshamisa e calcium, vhitamini K uye fiber. Zvakadaro, mavheji ese ari maviri akadzikira mumacalorie uye akakwira mune zvinovaka muviri sefolate, manganese, protein uye mamwe mavhitamini. Ivo zvakare vakasiyana-siyana uye vanofanirwa kuve chikamu chekudya kune hutano. Asi kana panofanira kuva nemukundi, broccoli inotora keke-er, saladhi.

Nhengo dze Brassica mhuri (senge broccoli necauliflower, pamwe nekare, Brussels sprouts, kabichi, bok choy nezvimwe) zvakanakira kurwisa kuzvimba, anotsanangura ketogenic chikafu nyanzvi. Dr. Josh Axe , DNM, CNS, DC. Iyi miriwo yese inonzi sulfuric, inobatsira mumethylation-yemuviri wako biochemical superhighway inodzika-inodzora kuzvimba uye inochengeta nzira dzako dze detox dzichishanda nemazvo. Vanogonawo kusimbisa hutano hwemwoyo, kudzivirira gomarara uye kugadzirisa shuga yako yeropa.

Ndeipi Nzira Yakanakisisa Yokuzvidya?

Takatoona kuti koliflower uye broccoli zvine mwero wakanyanya, asi kana uchitsvaga nzira dzinonaka dzekuwedzera pakudya kwako kwemazuva ese, verenga.

1. Mbishi

Kusiyana nemamwe mavheji (ahem, mbatatisi uye Brussels nhungirwa), cauliflower uye broccoli inonaka mbishi. Kana iwe uchida kumwe kunhuhwirira zvishoma, tingakukurudzira spicy avocado hummus kana huchi ricotta dip?

2. Yakabikwa

Yakakangwa, yakagochwa - unoitumidza. Iwe unogona kunyange fry vakomana ava, izvo, hongu, zvinovaita zvishoma zvishoma, asi munhu wose anofanirwa zuva rekubiridzira nguva nenguva.

Edzai: Broccoli Yakakangwa neBacon Pasta Salad , Charred Broccoli neSriracha Almond Butter Sauce , Roasted Cauliflower Dip

3. Sezvinotsiva Zvokudya Zvisina Utano

Sezvambotaurwa, aya ma cruciferous veggies akakura, akaderera-calori anotsiva mamwe edu azere carb-anofarira. Nguva zhinji, chaunoda chete musoro wekorifurawa uye chigadziriso chechikafu kuti ugadzire chinonaka, chine hutano dupe chechimwe chikafu chako chine mhosva chekunakidzwa.

Edzai: Cauliflower 'Mbatatisi' Salad , Cauliflower Fried Rice , Cacio e Pepe Cauliflower , Gluten-Free Cheese uye Cauliflower 'Breadsticks' , 'Everything Bagel' Cauliflower Rolls

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