Nutritional Value of Broccoli The nutritional components in broccoli are not only high in content, but also comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene. According to the analysis, every 100g of fresh broccoli contains 3.5g of protein? 4.5 grams, three times that of cauliflower and four times that of tomato.
The mineral composition of broccoli is more comprehensive than other vegetables, and the content of calcium, phosphorus, iron, potassium, zinc and manganese is very rich, which is much higher than that of cruciferous cabbage.
Broccoli may have the most remarkable anticancer effect. Broccoli contains more vitamin C, which is higher than Chinese cabbage, tomato and celery, especially in the prevention and treatment of gastric cancer and breast cancer. Studies have shown that the serum selenium level of patients with gastric cancer is significantly reduced, and the concentration of vitamin C in gastric juice is also significantly lower than that of normal people. Cauliflower can not only supplement a certain amount of selenium and vitamin C, but also provide rich carotene, which can prevent the formation of precancerous cells and inhibit the growth of cancer. According to American nutritionists, cauliflower contains a variety of indole derivatives, which can reduce the level of estrogen and prevent the occurrence of breast cancer. In addition, studies have shown that an enzyme extracted from cauliflower can prevent cancer, and this substance is called radish seed element, which can improve the activity of carcinogen detoxification enzyme.
In addition to anti-cancer, broccoli is also rich in ascorbic acid, which can enhance the detoxification ability of the liver and improve the immunity of the body. A certain amount of flavonoids can regulate and prevent hypertension and heart disease. At the same time, broccoli is a high-fiber vegetable, which can effectively reduce the absorption of glucose in the gastrointestinal tract, thus lowering blood sugar and effectively controlling the condition of diabetes.
Broccoli ranks first in average nutritional value and disease prevention function. Every 100g of cooked broccoli contains 90.6% water, including 2.9g of protein and 5. 1g of carbohydrate, which can provide 1 17.2kJ of heat. Cooked broccoli contains vitamin C, potassium, folic acid, vitamin A, magnesium, pantothenic acid, iron and phosphorus. In addition, broccoli also contains carotene. Broccoli can effectively reduce the incidence of breast cancer, rectal cancer, gastric cancer, heart disease and stroke, and can also sterilize and prevent infection.
Rich in vitamin k
Vitamin K in broccoli can maintain the toughness of blood vessels and is not easy to rupture. Some people's skin will turn black and blue once they are hit and hurt a little, because they lack vitamin K. The best supplement is to eat more broccoli.
Wei c messenger
The content of vitamin C in cauliflower is extremely high, which is not only beneficial to human growth and development, but more importantly, it can improve human immune function, promote liver detoxification, enhance human physique, increase disease resistance and improve human immune function.
High content of vitamin C has a strong scavenging effect on free radicals, especially on the formation of carcinogen ammonium nitrite.
Especially in the prevention and treatment of gastric cancer and breast cancer, research shows that the serum selenium level of human body decreases obviously when suffering from gastric cancer, and the concentration of vitamin C in gastric juice is also significantly lower than that of normal people. Cauliflower can not only supplement a certain amount of selenium and vitamin C, but also supply rich carotene, which can prevent the formation of precancerous lesion cells and inhibit the growth of cancer.
Thiophenone disulfide
Broccoli also contains thiophenol thioketone, which can reduce the enzymes that form melanin and prevent the formation of pigmentation on the skin. Regular consumption can smooth and stimulate appetite, and has a good whitening effect on the skin.
flavonoid
Flavonoids contained in cauliflower can reduce the occurrence of cardiovascular diseases.
Radish sulfur substance
Studies have shown that a substance called sulforaphane contained in broccoli has a strong anti-cancer effect, especially for breast cancer, rectal cancer and gastric cancer. Scientists have extracted this substance from broccoli for the prevention and adjuvant treatment of cancer.
The efficacy of broccoli
It can tonify kidney and essence, strengthen brain and bone, strengthen spleen and stomach; Indications: chronic physical weakness, weakness of limbs, tinnitus, amnesia, weakness of spleen and stomach, and stunting of children. Cauliflower can promote human metabolism, clear liver heat, prevent cancer and improve human immune function.
Taboo crowd
Patients with lupus erythematosus should not eat it.
Suitable crowd
The general population can eat it.
Broccoli, also known as cauliflower, cauliflower and cauliflower, is a kind of vegetables. Broccoli originated from the Mediterranean coast of Europe. Because of its rich nutrition and excellent taste, it was recommended as the fourth of the top ten healthy foods by Time magazine.
How to eat broccoli? stir-fry
Braised broccoli with Pleurotus eryngii
Ingredients: Pleurotus eryngii 200g, broccoli, onion, ginger, garlic, oyster sauce, soy sauce, sugar, cooked white sesame seeds, salt and chicken essence.
Exercise:
1. Slice Pleurotus eryngii, break broccoli into small flowers, and chop onion, ginger and garlic.
2, put water in the pot, put a little salt and vegetable oil, boil the broccoli after the water, the time can not be too long, 30 seconds.
3, another pot, hot pot oil, add half of the onion, ginger, garlic stir fry, add broccoli stir fry, add salt and chicken essence, broth (or water), out of the pot 1 minute.
4. Put the oil into the pot again. When the oil is hot, stir-fry the other half of onion, ginger and garlic, and stir-fry Pleurotus eryngii.
5, add oyster sauce, soy sauce, sugar, chicken essence, burn until the soup is thick, buckle on the broccoli, and sprinkle with white sesame seeds.
Frozen tofu with broccoli
Ingredients: frozen tofu, broccoli, carrots, oil, salt and sesame oil.
Exercise:
1. Cut the tofu into small pieces, put it in a fresh-keeping box and freeze it in the freezer for more than one day. When you use it, take it out half a day in advance to thaw it, and then squeeze out the water.
2. Broccoli is broken into small flowers, soaked in salt water and thoroughly washed. Boil a pot of boiling water, blanch the broccoli for one minute, and remove the cold water to make the broccoli bright and crisp. Wash and slice carrots.
3. Heat the pan and pour the oil. Stir-fry carrots for a while, and then stir-fry frozen tofu for a while, because the internal temperature of frozen tofu is very low and it is not easy to cook. Pour some water into the pot and cook the tofu. Finally, pour in broccoli and stir-fry until cooked. Sprinkle some salt and sesame oil before cooking.
Fried shrimps with broccoli
Ingredients: 300g prawn, 200g broccoli, ginger, salt, soy sauce, sesame oil and vegetable oil.
Exercise:
1. Peel prawns, remove mud intestines, wash and marinate with a little soy sauce for five minutes. Ginger slices. Break the broccoli into small pieces, drop some vegetable oil into boiling water, blanch the broccoli for one minute, rinse it quickly with cold water, then control the water to dry, sprinkle some salt and stir well.
2, put a little vegetable oil in the pot, add ginger slices and stir fry after 70% heat, then add shrimp and stir fry. After discoloration, add the blanched broccoli to the shrimp, stir-fry until evenly heated, and add a few drops of sesame oil to stir-fry evenly.
Second, cold salad
Broccoli mixed with auricularia auricula
Ingredients: 1 Broccoli, Auricularia auricula, half carrot, 3 cloves of garlic, 2 parsley, oyster sauce, seafood sauce and hot sauce.
Exercise:
1. Soak dried auricularia in warm water for 20 minutes, take it out, cut off the roots and tear it into small pieces. Cut the broccoli into small pieces, soak in light salt water 15 minutes, and then rinse. Shred carrots and chop garlic into paste.
2. Mix garlic and all seasonings in a bowl for later use.
3. Put clear water in the pot, add 1/2 tsp salt and 1 tsp salad oil, boil the water, blanch the broccoli for about 2 minutes, and immediately soak it in cold boiled water. Then add auricularia auricula and shredded carrot, blanch for about 1 minute, pick it up and soak it in cold boiled water.
4. Drain broccoli, auricularia auricula and carrot thoroughly, put them in a large bowl, add coriander, then pour the sauce and stir to serve.
Third, steaming
Steamed eggs with broccoli
Ingredients: 3 eggs, 50g broccoli, 20g carrot, soy sauce, oyster sauce and sesame oil.
Exercise:
1, broccoli powder, washed, blanched in boiling water until cooked, fished out, drained, mixed with a little corn starch and put in a container.
2. Beat the eggs well, add 150ML water and mix well, and skim off the small foam on the surface.
3. Pour the egg liquid into a bowl filled with broccoli, steam in the pot for about 15 minutes, and take it out.