What are the functions and edible methods of cruciferous broccoli? What are the calories? Can I eat it when it turns yellow?

Broccoli, also known as broccoli, is a cruciferous vegetable, and broccoli has high nutritional value, has a lot of benefits to the human body, most people like to eat. What are the efficacy and effects of broccoli and how to eat it?

I. introduction of broccoli

Broccoli is a biennial plant of the genus Carex of Cruciferae, which originated in Italy. It was introduced to China during the reign of Guang Xu in the early 19th century. It is a variety of cabbage along with cauliflower, cabbage and emerald cauliflower. Because it comes from the West, it tastes very similar to kale, which belongs to the same variety of kale, and its flower is named broccoli, and it is also named green cauliflower because of its turquoise cauliflower.

Second, the efficacy and function of broccoli

1. Nutritional value

In broccoli, its high nutrient content mainly includes: protein, carbohydrate, fat, mineral, vitamin C and carotene and so on.

Nutritional value of broccoli per 100 g food

Heat quantity

141 kJ (34 kcal)

Sugars

6.64 g

Sugar

1.7 g

Dietary fiber

2.6 g

Fat

0.37 g

Protein

2.82 g

Vitamins

Vitamin An equiv.

31 μ g (4%)

β-carotene

361 μ g (3%)

Lutein and zeaxanthin

1403 μ g

Thiamine (vitamin B1)

0.071 mg (6%)

Riboflavin (vitamin B2)

0.117 mg (10%)

Nicotinic acid (vitamin B3)

0.639 mg (4)

Pantothenic acid (vitamin B5)

0.573 mg (11%)

Pyridoxine (vitamin B6)

0.175 mg (13%)

Folic acid (vitamin B9)

63 μ g (16%)

vitamin C

89.2 mg (107%)

vitamin E

0.78 mg (5)

vitamin K

101.6 μ g / 97%

Dietary minerals

Calcium

47 mg 5%

Iron

0.73 mg (6)

Magnesium

21 mg (6)

Manganese

0.21 mg (10%)

Phosphorus

66 mg (9)

Potassium

316 mg (7%)

Sodium

33 mg (2)

Zinc

0.4 mg (4%)

Other ingredients

water

89.3 g

2. Efficacy

Efficacy one: anti-cancer, anti-cancer

In recent years, broccoli is an important research object of western scientists, which plays a significant role in the prevention and treatment of cancer, especially in the prevention and treatment of gastric cancer and breast cancer. Broccoli contains glucosinolates, which are said to reduce the risk of breast, rectal and stomach cancers when eaten for a long time.

Efficacy 2: regulate and prevent hypertension and heart disease

Broccoli has a certain amount of flavonoids, which can regulate and prevent hypertension and heart disease.

Efficacy 3: detoxify the liver and improve immunity

Broccoli is rich in ascorbic acid, which can enhance the detoxification function of the liver and enhance the immunity of the body.

Efficacy 4: reduce blood sugar

Broccoli is a high-fiber vegetable, which can effectively reduce gastrointestinal absorption of glucose, reduce blood sugar, and effectively control the condition of diabetes.

Efficacy 5: lose weight and whitening

Broccoli has a water content of more than 90% and is low in calories. For people who want to lose weight, broccoli can fill the stomach without making people fat; secondly, broccoli contains dithiophenol Thione, which can reduce the enzymes that form melanin and prevent the formation of skin pigment spots. It can be eaten frequently and has a good whitening effect on the skin.

Efficacy 6: delaying aging

Broccoli is rich in vitamin A, vitamin C and carotene, which can prevent skin dryness, maintain skin elasticity and improve skin's anti-aging ability.

In addition, in addition to the above six major effects, broccoli also has the effects of fighting Alzheimer's disease, promoting growth, clearing blood vessels and enhancing vascular toughness, so we can often eat broccoli, which is also good for our health.

Third, the edible method of broccoli

Method 1: some experts suggest that it is best to cut broccoli with scissors and try not to cut it with a knife. If it is cut directly on the board, it will lead to a lot of small flowers scattered, resulting in a certain amount of waste.

Method 2: don't stir-fry excessively. Broccoli stir-fry time can not be too long, stir-fry for too long will be easy to yellowing, also can not bear high temperature for a long time to deal with, otherwise nutrients will be lost.

Method 3: mix different vegetables and meat together, such as tomatoes, shrimp, radish, etc., which is more conducive to the absorption of nutrients.

Method 3: steam broccoli. Scientists in the United States have found that the best way to cook broccoli is to steam broccoli for 5 minutes.

1. Fried tomato with broccoli

The highest content of tomato is one of the carotenes: lycopene, which can prevent cardiovascular disease, prevent the progression of prostate cancer, and effectively reduce the risk of pancreatic cancer, rectal cancer, throat cancer, oral cancer, breast cancer and other cancers. Eating fried tomatoes with broccoli can effectively reduce the incidence of cancer.

2. Steamed broccoli

The healthiest way to cook broccoli is to steam through water. Keep the temperature within 100 °C during steaming to maximize nutrition retention. Steamed broccoli should take no more than 5 minutes. If there are unripe roots, it is recommended to put them in 2 minutes in advance.

Compared with other cooking methods, the myrosinase in broccoli is not destroyed, and the myrosinase is well maintained, so the cooked broccoli will be more cancer-resistant and nutritious.

What are the calories of broccoli?

The calorie of broccoli is 34 calories / 100g.

Can boiled broccoli lose weight?

Boiled broccoli can lose weight, the calorie of every 100g broccoli is 34 calories, which is relatively low, in which vitamin An and carotene are extremely rich, people who lose weight can rest assured to eat; secondly, broccoli is rich in dietary fiber, which can effectively hinder the absorption of food, make people feel full, help to control food intake, and play a certain role in weight control.

Can I eat broccoli when it turns yellow?

The color of broccoli turns yellow, mainly because it is not fresh and loses its nutritional value because it has been preserved for too long. At the same time, the yellowing of broccoli will produce a large number of nitrite carcinogens that are harmful to the human body, so it is best not to eat it. Or buy fresh broccoli.

Who can't eat broccoli?

1. Taboo crowd: lupus erythematosus patients should avoid food.

2. Suitable crowd: the general population can be eaten.

Broccoli is recognized as a vegetable with high nutritional value, so it is recommended that you eat more at ordinary times, after all, it is for your own health. In addition, you should pay attention to the cleaning of broccoli, which can be soaked for about 30 minutes.