لا تدع البروكلى يغيب عن أحد وجباتك اليومية الأساسية
#البروكلي
البروكلي أحد انواع زهور القرنبيط وينتمي الي فصيله الكرنب "الملفوف" ويحتوي البروكلي علي نسبه عالية من المواد المضادة
للأكسدة التي تحمي من #السرطان. كما أنه يحتوي علي العديد من الفيتامينات والاملاح المعدنية المفيدة للجسم.
#فوائد البروكلي
١- يقلل من #الكولسترول
٢- يحتوى علي فيتامين "ك" و "أ" الضروريان لبناء العظام فهما يساعدان علي إتزان عملية أيض فيتامين "د
٣-القدرة علي تقليل المواد المسببة للحساسية في أجسامنا, وكذلك يحتوى علي مواد مضادة للإلتهابات
٤- البروكلى به مركبات تدعم جميع خطوات عملية التخلص من السموم في الجسم
٥- بما أن البروكلي به مواد مضادة للأكسدة بالأضافة إلي قدرته علي تخليص الجسم من السموم وكذلك إحتوائه عل مضادات الإلتهابات فإنه سيكون مثالياً في الوقاية من أنواع عديدة من السرطانات
٦- يساعد في عملية الهضم لإحتواءة علي نسبة جيدة من الألياف
٧- تناول البروكلي يساعد علي دعم القلب والأوعية الدموية ويقلل خطر الإصابة بالنوبات القلبية والسكتات الدماغية
٨- تناول البروكلى يدعم البشرة ضد أشعة الشمس وكذلك تلف الجلد
٩- يحتوى علي نسبة عالية من فيتامين "سي" وبالتالي يقى الجسم من نزلات البرد ويساعد على تقوية المناعة
١٠- أثبتت دراسة حديثة أن البروكلى يساعد علي تقليل الأعراض الأساسية للتوحد إذا تناول بإنتظام
المعادن والفيتامينات
يحتوى البروكلي علي نسبة عالية من فيتامين "k" , وتناول كوب واحد من البروكلي يغطى اكثر من احتياجات الجسم اليومية منه , ويحتوى أيضاً على فيتامين "c " ,وحمض الفوليك الهام في الشهور الأولي من الحمل , وفيتامين "B6" وبعض المعادن كالفسفور والمنجنيز والكالسيوم والبوتاسيوم .
طهى البروكلي
أفضل طريقة لطهى البروكلي هي طهيه علي البخار لمدة لا تزيد عن خمس دقائق, ويمكننا إضافة القليل من الملح والفلفل وزيت الزيتون بعد إنتهاء الطهى ويمكننا إضافته طازجاً إلي السلطات حتى نحصل على أقصى استفادة منه.
الكمية الموصي بها هي نصف كوب يومياً لتحقيق أقصى استفادة منه
ويمكن تناول البروكلى ايضاً والإستفادة بالفوائد العديدة بصور عدة منها تناول بذور البروكلى المبرعمة أو البروكلى المجفف المطحون .
بقلم أسماء ستيت
المصادر
http://whfoods.org/genpage.php?tname=foodspice&dbid=9#nutritionalprofile
http://nutritiondata.self.com/
http://www.autismspeaks.org/blog/2014/10/14/broccoli-sprouts-autism-what-you-need-know
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