Puas yog noj Broccoli zoo rau koj cov tawv nqaij?|XMSD

Broccoli tuaj yeem ua rau muaj txiaj ntsig zoo rau daim tawv nqaij - noj zaub mov zoo, tab sis qhov txiaj ntsig tiag tiag yog ntsiag to dua li ntau qhov kev thov kev zoo nkauj qhia. Nws yog zaub, tsis yog kev kho mob pob txuv, wrinkles, los yog lub hnub puas.

Dab tsi Broccoli tuaj yeem ua tau tiag tiag rau daim tawv nqaij

Kev sib txuas muaj zog tshaj plaws pib nrog vitamin C. CovNIH Office of Dietary Supplementstxheeb xyuas broccoli ua zaub mov ntawm vitamin C thiab piav qhia tias lub cev xav tau cov vitamin no rau collagen biosynthesis. Vitamin C kuj ua haujlwm raws li lub cev muaj zog antioxidant.

Qhov ntawd tsis tau txhais hais tias ib qho kev pab ntawm broccoli tam sim ntawd ua rau tawv nqaij nruj. Collagen tsim yog ib qho txheej txheem ntawm lub cev uas cuam tshuam los ntawm tag nrho cov khoom noj khoom haus, hnub nyoog, raug tshav ntuj, kev haus luam yeeb, kev noj qab haus huv, thiab lwm yam. Broccoli tuaj yeem pab muab cov khoom noj uas xav tau; nws tsis yog kev kho collagen ncaj qha.

Broccoli kuj muaj beta-carotene thiab lwm yam carotenoids. CovNIH vitamin A thiab carotenoids fact sheetpiav qhia tias qee cov nroj tsuag carotenoids tuaj yeem hloov mus rau hauv vitamin A, txawm tias kev hloov pauv thiab kev nqus txawv. CovUSDA FoodData Central nkag rau cov zaub nyoos nyoossau cov vitamin C, beta-carotene, thiab lutein ntxiv rau zeaxanthin hauv cov zaub mov.

Nutrient muaj nuj nqi tsis zoo ib yam li qhov pom tshwm sim

Ib qho khoom noj muaj peev xwm tsim nyog rau cov nqaij mos noj qab haus huv yam tsis muaj ib qho khoom noj uas ua rau ntsuas qhov ntsuas kom zoo nkauj. Yog tias ib tug neeg twb tau txais cov vitamin C thiab vitamin A txaus los ntawm kev noj zaub mov ntau, ntxiv broccoli ntau yuav tsis tsim qhov sib txawv ntawm daim tawv nqaij. Cov ntaub ntawv pov thawj txog tus kheej carotenoids, tshuaj, tshuaj, los yog cov khoom siv tshuaj pleev ib ce kuj yuav tsum tsis txhob muab pov thawj tias kev noj zaub mov zoo tib yam broccoli florets muaj cov txiaj ntsig zoo ib yam.

Broccoli puas tuaj yeem tshem tawm pob txuv lossis tiv thaiv daim tawv nqaij ntawm lub hnub?

Pob txuv xav tau kev pom dav dua

Tsis muaj pov thawj zoo tias broccoli ib leeg tshem pob txuv. CovAmerican Academy ntawm Dermatologysau tseg tias kev noj zaub mov tuaj yeem cuam tshuam pob txuv hauv qee tus neeg, tab sis cov pov thawj tseem tab tom txhim kho thiab kev tswj pob txuv zoo feem ntau cuam tshuam ntau dua li hloov ib qho khoom noj. Ib tus neeg uas muaj pob txuv tsis tu ncua lossis mob pob txuv yuav tsum nrhiav kev qhia tus kheej es tsis yog kho broccoli li tshuaj.

Ib qho kev tshawb fawb tshuaj pleev ib ce yog feem ntau to taub yuam kev

Ib txoj kev tshawb fawb me me xyoo 2007 tau tshaj tawm tias sulforaphane - nplua nuj broccoli sprout extract siv ncaj qha rau ntawm daim tawv nqaij txo ultraviolet- ua rau liab liab hauv rau tib neeg tuaj yeem pab dawb. Covluam tawm kev kawmkuaj cov tshuaj pleev ib ce, tsis yog cov nyhuv ntawm kev noj broccoli, thiab nws cov qauv me me heev. Yog li ntawd nws tsis tuaj yeem txhawb kev cog lus tias zaub mov broccoli tiv thaiv tawv nqaij los ntawm tshav ntuj.

Raw, Siav, thiab Frozen Broccoli: Dab tsi hloov?

Raw, siav, thiab khov broccoli tuaj yeem haum rau kev noj zaub mov zoo. Cov lus nug tseem ceeb tsis yog daim ntawv twg yog qhov "zoo tshaj plaws rau daim tawv nqaij," tab sis daim ntawv twg tus neeg yuav noj tsis tu ncua thiab npaj rau hauv txoj kev uas haum rau tag nrho cov pluas noj.

Kev ua noj tuaj yeem hloov cov vitamin tuav

Vitamin C yog dej- soluble thiab rhiab heev rau tshav kub. NIH sau tseg tias kev khaws cia ntev ntev thiab ua noj ua haus tuaj yeem txo cov vitamin C cov ntsiab lus thiab tias steaming lossis microwaving yuav txo qis ua noj. Akev sib piv ua noj ua hauskuj pom tau hais tias cov khoom noj khoom haus thiab antioxidant hloov pauv txawv ntawm txoj kev es tsis ua raws li txoj cai yooj yooj yim -zoo, siav- txoj cai phem.

Lub teeb steaming, microwaving, ci, thiab do-frying yog txhua txoj kev xaiv. Ib qho boil ntev yuav txav tau qee cov dej- cov as-ham soluble rau hauv cov kua ua noj. Nyob rau hauv ib lub kua zaub, cov kua ntawd tseem yog ib feem ntawm lub tais; thaum muab pov tseg, tsis yog.

Frozen tsis yog khoom noj khoom haus khoob

Kev khov tsis khaws txhua yam khoom noj kom zoo, tab sis nws kuj tsis tshem tag nrho cov khoom noj muaj txiaj ntsig. Ib txoj kev tshawb fawb sib piv cov tub yees thiab khov cia thoob plaws yim txiv hmab txiv ntoo thiab zaub pom tau tias vitamin khaws cia nyob ntawm cov khoom noj thiab cov khoom; cov qauv khov feem ntau ua tau zoo ib yam li cov qauv tub yees, thiab qee qhov muaj nqis dua. Covkev kawm suav nrog broccoli, tab sis nws yuav tsum tsis txhob hloov mus rau hauv kev thov tias txhua yam khoom khov ib txwm sib npaug txhua qhov tshiab.

Yuav Ua Li Cas Ntxiv Broccoli hauv daim tawv nqaij -Kev Noj Qab Haus Huv Zoo

Tsis muaj kev kho mob tsim "broccoli koob" rau cov tawv nqaij zoo dua. Ib txoj hauv kev muaj txiaj ntsig zoo dua yog suav nrog broccoli ntawm ntau yam zaub thiab txiv hmab txiv ntoo, thaum tseem noj cov protein thiab lub zog txaus rau kev noj qab haus huv. Cov khoom noj sib txawv pab txhawb cov khoom noj sib txawv; cia siab rau ib qho zaub nqaim ntau dua li txhim kho kev noj haus.

Kev npaj hloov lub tais kawg. Plain broccoli, ib sab hnav khaub ncaws, broccoli nyob rau hauv ib lub kua zaub, thiab broccoli npog nyob rau hauv ib tug nplua nuj cheese sauce tsis zoo tib yam khoom noj khoom haus. Qhov no tsis ua rau ib qho zaub mov txwv, tab sis nws txhais tau hais tias cov lus thov txog cov zaub yuav tsum tsis txhob siv rau txhua daim ntawv qhia uas muaj nws.

• Siv cov broccoli nyoos yog tias koj txaus siab rau nws qhov kev ntxhib los mos thiab zam nws zoo.
• Chav los yog microwave nws luv luv thaum koj xav tau kev sib tw zoo nkauj yam tsis muaj kev ua noj ntev.
• Ntxiv broccoli khov ncaj qha rau do-fries, kua zaub, pasta, lossis npaj zaub mov raws li cov lus qhia khoom.
• Txiav txim siab tag nrho cov phaj, tsis yog ib qho khoom xyaw, thaum txiav txim siab txog zaub mov.

Frozen Broccoli rau Foodservice thiab Product Development

Rau cov khw muag khoom, kev pabcuam zaub mov, thiab npaj- cov neeg yuav khoom noj, cov zaub qhwv khov tuaj yeem ua zaub zaub - cov zaub mov xa tuaj yooj yim dua rau xyoo- puag ncig. Cov lus qhia zaub mov yuav tsum nyob twj ywm kom raug: cov khoom tuaj yeem ua rau muaj txiaj ntsig zoo, tab sis kev ntim khoom yuav tsum tsis txhob cog lus kom pom tseeb ntawm daim tawv nqaij, txo qis, lossis tiv thaiv ultraviolet.

Ntawm XMSD, peb teevIQF khov broccolirau cov ntawv thov xws li cov hnab muag khoom, pob khoom noj khoom haus, npaj zaub mov, kua zaub, do-fries, casseroles, thiab zaub sib tov. Ua ntej lees paub cov khoom lag luam, peb pom zoo kom sib piv cov floret loj, txiav style, qia - mus rau - cov khoom sib npaug, blanching mob, pob hom, thiab ua noj ua haus rau daim ntawv thov npaj.

Ib qho piv txwv yuav tsum tau soj ntsuam hauv daim ntawv qhia tiag tiag, tsis yog thaum khov xwb. Cov neeg yuav khoom tuaj yeem tshawb xyuas cov xim tom qab cua sov, rhiab, dej tso tawm, tawg, qhov sib xws, thiab cov khoom ua haujlwm li cas los ntawm kev pabcuam lossis rov ua kom sov. Ntim thiab txias - cov kev xav tau ntawm cov saw hlau yuav tsum tau pom zoo raws li lub khw muag khoom thiab cov khoom xa tawm; pebfrozen ntim txheej txheem cej luamthiabkhoom siv nplooj ntawvmuab cov ntsiab lus ua haujlwm ntxiv.

Cov lus nug nquag

1. Puas yog noj broccoli zoo rau koj cov tawv nqaij?

Nws tuaj yeem pab txhawb kev noj qab haus huv ntawm daim tawv nqaij ua ib feem ntawm kev noj zaub mov txawv vim tias nws pab txhawb cov vitamin C thiab carotenoids. Cov txiaj ntsig yog kev txhawb nqa khoom noj khoom haus, tsis yog kev hloov pauv ntawm qhov tsos.

2. Puas yog broccoli ua rau koj cov tawv nqaij ci?

"Glow" tsis yog cov txiaj ntsig kho mob tau hais tseg, thiab tsis muaj pov thawj zoo qhia tau tias broccoli ib leeg tsim nws. Kev pw tsaug zog, hydration, tag nrho kev noj haus, kev tu tawv nqaij, raug tshav ntuj, kev noj qab haus huv, thiab noob caj noob ces tuaj yeem cuam tshuam li cas ntawm daim tawv nqaij.

3. Puas tuaj yeem noj broccoli tshem pob txuv?

Tsis tau tsim ib qho - zaub mov kho pob txuv. Kev noj zaub mov tuaj yeem cuam tshuam rau qee tus neeg, tab sis cov pob txuv tsis tu ncua feem ntau xav tau kev saib xyuas tawv nqaij thiab, thaum tsim nyog, kev kho mob.

4. Puas yog broccoli nce collagen?

Broccoli muab vitamin C, uas lub cev xav tau rau collagen synthesis. Qhov ntawd yog qhov txawv ntawm qhov qhia tias noj zaub paj ntau ncaj qha ua rau daim tawv nqaij collagen lossis thim rov qab collagen poob.

5. broccoli puas tuaj yeem txhim kho daim tawv nqaij elasticity?

Broccoli tuaj yeem pab txhawb cov as-ham koom nrog hauv cov ntaub so ntswg ua haujlwm, tab sis cov ntaub ntawv pov thawj kho mob tsis tsim kev noj zaub mov zoo tib yam li kev kho mob kom txo cov tawv nqaij elasticity.

6. Puas yog noj broccoli tiv thaiv tshav ntuj?

Nws yuav tsum tsis txhob cia siab rau lub hnub tiv thaiv. Kev tshawb fawb txog kev sim tshuaj broccoli sprout extract tsis tau ua pov thawj tias noj zaub paj ntoo tiv thaiv kev puas tsuaj ultraviolet. Siv lub hnub tsim - tiv thaiv ntsuas.

7. Puas yog broccoli nyoos zoo rau daim tawv nqaij dua li cov zaub qhwv siav?

Tsis nyob hauv txhua qhov kev hwm. Raw broccoli zam kev poob qis, thaum ua noj ua haus tuaj yeem txhim kho kev ntxhib los mos, ua siab ntev, thiab muaj qee qhov sib xyaw. Txoj kev thiab lwm yam ntawm cov khoom noj muaj teeb meem ntau dua li cov khoom nyoos universal-vim- txoj cai ua noj.

8. Puas yog steamed broccoli xaiv zoo?

Yog lawm. Steaming yog ib txoj hauv kev ua kom broccoli sib tw, thiab NIH sau tseg tias steaming tuaj yeem txo cov vitamin C poob piv nrog rau kev ua noj ntev ntev hauv dej.

9. Puas yog broccoli khov zoo li zaub qhwv tshiab?

Nws tuaj yeem nyob twj ywm ib qho khoom noj khoom haus. Kev khaws cia sib txawv nrog cov khoom pib, blanching, khov, cia, thiab ua noj. Kev tshawb fawb tsis txhawb qhov kev thov tias cov zaub khov khov yog cov khoom noj khoom haus tsis huv, tab sis nws kuj tsis ua rau txhua tus qauv tshiab thiab khov zoo ib yam.

10. Kuv yuav noj broccoli ntau npaum li cas rau cov tawv nqaij zoo dua?

Tsis muaj lub sijhawm tshwj xeeb lossis kev kuaj pom tseeb zaus rau qhov tshwm sim ntawm daim tawv nqaij. suav nrog nws thaum nws haum rau koj cov zaub mov, thiab tig nws nrog lwm cov zaub thiab txiv hmab txiv ntoo es tsis yog kho nws raws li kev noj haus txhua hnub.

11. Puas yog broccoli zaub mov muaj txiaj ntsig zoo ib yam li broccoli dawb?

Tsis tas li. Roj, qab zib, cheese, ntsev, lwm yam zaub, thiab pab me me hloov lub tais kawg. Ntsuam xyuas tag nrho daim ntawv qhia es tsis txhob hloov txhua daim ntawv thov txog cov zaub qhwv dawb rau txhua yam zaub mov uas muaj nws.

12. Cov neeg noj tshuaj warfarin puas yuav tsum tsis txhob noj zaub cob pob?

Broccoli muaj vitamin K thiab tuaj yeem cuam tshuam li cas warfarin ua haujlwm. CovNHS qhiatias tib neeg tseem tuaj yeem noj tau tab sis yuav tsum tham nrog lawv lub tsev kho mob warfarin ua ntej hloov pauv kev noj haus loj thiab ua kom tau raws li cov lus qhia.

13. Cov neeg yuav khoom yuav tsum kuaj dab tsi hauv cov pob kws khov nab kuab?

Txheeb xyuas qhov txiav, qhov loj me, qia- mus rau- cov khoom sib npaug, xim, blanching mob, qhov tsis xws luag, tawg, dej tso tawm tom qab ua noj, ntim hom, qhov xav tau khaws cia, thiab kev ua haujlwm hauv daim ntawv qhia npaj. Paub meej qhov kawg specification nrog tus neeg muag khoom es tsis yog txiav txim los ntawm cov khoom npe lossis duab.

Kev xav zaum kawg los ntawm XMSD

Broccoli yog ib yam zaub uas muaj txiaj ntsig, tsis yog qhov luv luv kom zoo nkauj. Nws cov vitamin C thiab carotenoids tuaj yeem ua rau cov tawv nqaij ua haujlwm zoo hauv kev noj zaub mov txawv, thaum pom cov txiaj ntsig yog nyob ntawm ntau tshaj ib qho khoom noj. Cov ntaub ntawv tshiab, siav, thiab khov tuaj yeem ua tau zoo thaum kev npaj thiab cov khoom specification haum rau kev siv.

Cov ntaub ntawv

• NIH Office of Dietary Supplements: Vitamin C Fact Sheet for Health Professionals
• NIH Lub Chaw Haujlwm Saib Xyuas Kev Noj Qab Haus Huv: Vitamin A thiab Carotenoids Fact Sheet rau Cov Kws Kho Mob
• USDA FoodData Central: Broccoli, Raw
• American Academy of Dermatology: Puas Muaj Kev Noj Qab Haus Huv Zoo Tshem Tawm Pob Txha?
• American Academy of Dermatology: Yuav Ua Li Cas Xaiv Cov Tshuaj Txhuam Hniav Zoo
• Talalay li al.: Sulforaphane Mobilizes Cellular Defenses uas tiv thaiv daim tawv nqaij tiv thaiv kev puas tsuaj los ntawm UV Radiation
• Miglio et al.: Cov txiaj ntsig ntawm Txoj Kev Ua Noj Sib txawv ntawm Kev Noj Qab Haus Huv thiab Physicochemical Yam ntxwv ntawm Cov Zaub Xaiv
• Bouzari et al.: Vitamin Retention hauv Yim Txiv Hmab Txiv Ntoo thiab Zaub -Kev Sib Piv Ntawm Cov Txias thiab Frozen Cia
• NHS: Warfarin
• XMSD: Frozen Broccoli Product and Application Information