Brokoli iyo cauliflower labaduba waa khudaar cruciferous. Labaduba waxay dhadhamiyaan macaan, la dubay ama cayriin. Laakiin kee baa ka caafimaad badan? Aynu eegno xaqiiqooyinka.
Faa'iidooyinka Caafimaadka ee Brokoli
Dr. Will Cole , IFMCP, DC, iyo abuuraha cuntada ketotarian, waxay noo sheegaysaa in khudaarta cruciferous sida broccoli ay si gaar ah u nafaqo badan yihiin sababtoo ah waxay ku badan yihiin fitamiino iyo nafaqooyin caawiya kor u qaadista caafimaadka wadnaha, la dagaallanka kansarka, iyo dib-u-habaynta sonkorta dhiigga. Waxay sidoo kale yihiin kaloori-yar iyo fiber-sare, sidaas darteed waxay ku hayaan inaad ku qanacsan tahay. Iyo in kasta oo khudaarta aysan ahayn borotiinka awoodda sida hilibka, brokoli waxaa ku jira qadar la yaab leh.
Macluumaadka Nafaqada ee Brokoli 1 koobkiiba)
Calories: 31
Protein: 2.6 garaam
Karbohaydrayt: 6 garaam
Fiber: 9.6% lagu taliyay qiimaha maalinlaha ah (DV)
Calcium: 4.3% DV
Vitamin K: 116% DV
Faa'iidooyinka Caafimaad ee Kale
Faa'iidooyinka caafimaad ee ubaxa
Sida laga soo xigtay dietician-nafaqada iyo aasaasaha shahaado Nafaqada dhabta ah Amy Shapiro, cauliflower waxaa ku badan fitamiin C, fitamiin K, calcium, folic acid, potassium iyo fiber. Cauliflower waxa kale oo ku jira maadooyinka phytonutrients, ayuu yidhi Shapiro, kuwaas oo leh kor u qaadista difaaca jirka, ka hortagga gabowga iyo la dagaalanka kansarka.
Macluumaadka Nafaqada ee Cauliflower ( 1 koobkiiba)
Calories: 27
Protein: 2.1 garaam
Karbohaydrayt: 5 garaam
Fiber: 8.4% DV
Calcium: 2.4% DV
Vitamin K: 21% DV
Faa'iidooyinka Caafimaad ee Kale
Haddaba keebaa ka caafimaad badan?
Nafaqo-xikmad leh, brokoli waligeed wax yar bay ka soo baxdaa ina-adeerkeed , oo leh heerar cajiib ah oo kalsiyum ah, fitamiin K iyo fiber. Weli, labada khudaarba aad bay ugu yar yihiin kalooriyooyinka waxayna aad ugu badan yihiin nafaqooyinka caadiga ah sida folate, manganese, borotiinka iyo fiitamiinnada kale. Waxay sidoo kale yihiin kuwo aad u badan oo waa inay gabi ahaanba qayb ka noqdaan cunto kasta oo caafimaad leh. Laakiin haddii ay jirto gabi ahaanba waa inay noqotaa guuleyste, brokoli waxay qaadataa keega-er, salad.
Xubnaha Brassica qoyska (sida broccoli iyo cauliflower, oo ay la socdaan kale, Brussels sprouts, kaabajka, bok choy iyo in ka badan) waxay u fiican yihiin la dagaallanka caabuqa, ayuu yidhi khabiirka cuntada ketogenic. Dr. Josh Ax ,DNM, CNS, DC. Khudaartan ayaa dhamaantood loo tixgaliyaa sulfuric, caawinta methylation-wadka sare ee biochemical ee jidhkaaga kaas oo hoos u dhiga caabuqa oo ilaaliya dariiqyada detox-ku inay si fiican u shaqeeyaan. Waxay kaloo kor u qaadi karaan caafimaadka wadnaha, waxay iska ilaalin karaan kansarka waxayna dib-u-dheellitiri karaan sonkorta dhiiggaaga.
Waa maxay Habka ugu Wanaagsan ee Loo Cuno?
Waxaan horay u go'aaminnay cauliflower iyo broccoli inay yihiin kuwo aad u wanaagsan, laakiin haddii aad raadineyso siyaabo macaan oo aad ugu darto cuntadaada maalinlaha ah, sii wad.
1. Ceyriin
Si ka duwan khudaarta qaar ka mid ah (ahem, baradhada iyo sprouts Brussels), cauliflower iyo broccoli waxay dhadhamiyaan ceeriin macaan. Haddii aad rabto in yar oo dhadhan ah, ma laga yaabaa inaan kuu soo jeedinno avokado hummus basbaas ah ama malab ricotta dip?
2. Karsan
Uumi, dubay - adiga ayaa magacaabaya. Xitaa waxaad shiili kartaa nimankan, taas oo, haa, ka dhigaysa in yar oo caafimaad ahaan ka yar, laakiin qof kastaa wuxuu u qalmaa maalin khiyaamo had iyo jeer.
Isku day: Barokoli duban iyo Baasto Bacon Salad , Barokoli la shiiday oo leh maraqa subaga almond ee Sriracha, Dip-cauliflower dubay
3. Sida Beddelka Cuntooyinka Caafimaadka Yar
Sidii hore loo soo sheegay, khudaarta cruciferous waa kuwo aad u fiican, kaloriin yar oo beddela qaar ka mid ah kuwa aynu ugu cadcad nahay karbohaydraytyada. Marar badan, waxa kaliya ee aad u baahan tahay waa madaxa tufaax iyo mashiinka cuntada si aad u farsamayso mid macaan, ka caafimaad badan cuntooyinkaaga raaxada leh.
Isku day: Salad Cauliflower 'Badho' , Bariiska La shiilay ee Cauliflower , Cacio e Pepe Cauliflower , Jiis aan Gluten-La'aan ah iyo 'Roodhiyo' Kauliflower, 'Wax walba oo Bagel' Taabash Rolls
LA XIRIIRA Isku darka cuntadu waa soo socota, laakiin dhab ahaantii ma shaqeysaa?