Broccoli 'me cauliflower ke meroho ea cruciferous ka bobeli. Ka bobeli li latsoeha hamonate, li halikiloe kapa li le tala. Empa ke hofe ho molemo ho feta moo? A re hlahlobeng lintlha.
Melemo ea Bophelo bo Botle ba Broccoli
Dr. Will Cole , IFMCP, DC, le moetsi oa lijo tsa ketotarian, o re bolella hore meroho ea cruciferous e kang broccoli e na le phepo e nepahetseng ka ho khetheha hobane e na le livithamine tse ngata le limatlafatsi tse thusang ho ntlafatsa bophelo bo botle ba pelo, ho loantša kankere, le ho tsosolosa tsoekere ea mali. Li boetse li na le li-cal-cal-li-high-fiber, kahoo li u boloka u ikutloa u khotsofetse. 'Me le hoja meroho e se matla a protheine joaloka nama, broccoli e na le palo e makatsang.
Litaba tsa Phepo ea Broccoli ( Mohope o mong le o mong)
Likhalori: 31
Protheine: 2.6 dikgerama
Lik'habohaedreite: 6 dikgerama
Fiber: 9.6% e khothalletsoang boleng ba letsatsi le letsatsi (DV)
Khalsiamo: 4.3% DV
Vithamine K: 116% DV
Melemo e Meng ea Bophelo bo Botle
Melemo ea Bophelo bo Botle ba Cauliflower
Ho ea ka setsebi se tiisitsoeng sa dietician-nutritionist le mothehi oa Phepo ea 'Nete Amy Shapiro, cauliflower e na le vithamine C e ngata, vithamine K, calcium, folic acid, potassium le fiber. Cauliflower e boetse e na le phytonutrients, e re Shapiro, e nang le matla a ho itšireletsa mafung, ho thibela botsofali le ho loantša kankere.
Litaba tsa phepo e nepahetseng ea cauliflower ( Mohope o mong le o mong)
Likhalori: 27
Protheine: 2.1 dikgerama
Lik'habohaedreite: 5 grams
Fiber: 8.4% DV
Khalsiamo: 2.4% DV
Vithamine K: 21% DV
Melemo e Meng ea Bophelo bo Botle
Joale ke Efe e Phethahalang Haholoanyane?
Ka phepo e nepahetseng, broccoli e lula e hola hanyane ho motsoala oa eona ea cruciferous , ka tekanyo e tsotehang ea k'halsiamo, vithamine K le fiber. Leha ho le joalo, li-veggies ka bobeli li na le lik'hilojule tse fokolang 'me li na le limatlafatsi tse tloaelehileng tse kang folate, manganese, protheine le livithamine tse ling. Li boetse li feto-fetoha haholo 'me li lokela ho ba karolo ea lijo tse phetseng hantle. Empa haeba ho tlameha ho ba le mohlōli, broccoli e nka kuku-er, salate.
Litho tsa Brassica lelapa (joaloka broccoli le cauliflower, hammoho le khale, limela tsa Brussels, k'habeche, bok choy le tse ling) li ntle bakeng sa ho loantša ho ruruha, ho hlalosa setsebi sa lijo tsa ketogenic. Ngaka Josh Selepe , DNM, CNS, DC. Meroho ena kaofela e nkuoa e le sulfuric, e thusang ho methylation - 'mele oa hau oa biochemical superhighway o laolang ho ruruha le ho boloka litsela tsa hau tsa detox li sebetsa hantle. Li ka boela tsa matlafatsa bophelo bo botle ba pelo, tsa thibela mofetše le ho leka-lekanya tsoekere ea mali.
Tsela e Molemohali ea ho li Ja ke Efe?
Re se re hlokometse hore cauliflower le broccoli li fapane haholo, empa haeba u batla litsela tse monate tsa ho li kenya lijong tsa hau tsa letsatsi le letsatsi, tsoela pele ho bala.
1. Tse tala
Ho fapana le meroho e meng (ahem, litapole le limela tsa Brussels), cauliflower le broccoli li latsoa monate o le tala. Haeba u batla tatso e eketsehileng, na re ka khothaletsa avocado hummus kapa mahe a linotsi a ricotta dip?
2. E phehiloe
E halikiloe ka mouoane, e halikiloe - u e bolela. U ka ba ua chesa bashanyana bana, e leng, e leng se etsang hore ba fokotsehe hantle, empa bohle ba lokeloa ke letsatsi la ho qhekella nako le nako.
Leka: Broccoli e halikiloeng le Bacon Pasta Salad , Charred Broccoli with Sriracha Almond Butter Sauce , Roasted Cauliflower Dip
3. E le Meemeli ea Lijo tse sa Phethahalang Hantle
Joalo ka ha ho boletsoe pejana, li-veggies tsena tsa cruciferous ke tse ntle, tse nang le khalori e tlase bakeng sa tse ling tsa tseo re li ratang tse nang le carb. Hangata, seo u se hlokang feela ke hlooho ea cauliflower le mochini o lokisang lijo ho etsa mohope o monate, o phetseng hantle oa lijo tsa hau tse molato.
Leka: Salate ea Cauliflower 'Potato' , Cauliflower Fried Rice , Cacio e Pepe Cauliflower , Cheese ea Gluten-Free le Cauliflower 'Breadsticks' , 'Everything Bagel' Cauliflower Rolls
HLOKOMELA : Ho Kopanya Lijo ho Se Sebeleng, Empa Na Ehlile E ea sebetsa?
