The edible part of broccoli is green flower heads arranged a meeting such as a tree branch with a thick stem. Most of these flower heads surrounded by foliage. Broccoli most closely resemble cauliflower, but broccoli is green, while the white cauliflower.
Broccoli is a plant that lives in cold weather.
As a food, usually boiled or steamed broccoli, or can be eaten raw. The best way to process is by way of steamed broccoli. It is intended that all vitamins and essential nutrients in it are not lost during the cooking process. Boiling broccoli will eliminate about 50% of folic acid contained in it. Therefore, if you want to process by boiling broccoli, broccoli should not be boiled too long, approximately not more than 5 minutes. [1] Broccoli contains vitamin C and dietary fiber in large quantities. Broccoli also contains compounds glukorafanin, which is a natural form of anticancer compounds sulforafana (sulforaphane). In addition, broccoli contains isothiocyanates compounds which, as sulforafana, it is suspected to have anticancer activity
Medicinal crops that very much indeed, one of which is broccoli or Brassica oleracea varitalica. Broccoli is a vegetable-kubisan cabbage tribe originating from the middle of the ocean and arrived in Indonesia around in the 70s. Green vegetables this one is a vegetable low in calories and can be regarded as a super food. Why is it called super? Because in addition to popular as food, vegetables are also rich in various nutrients that are very good, and also a vegetable with the highest ranking as a traditional anticancer drug. Wow, the green is amazing is not it? Then, what the hell nutritional properties of vegetables and broccoli?
* Broccoli Nutrition
1. Broccoli contains energy, carbohydrates, vitamins, and minerals is useful to the body.
Nutritional value contained in 156 grams of broccoli
(1 cup steamed broccoli)
Calories 43.68 cal
Protein 4.66 g
Omega-3 Fatty Acids 00:20 g
8:19 g carbohydrate
0:55 g fat
Calcium 74.72 mg
Potassium (Potassium) 505.44 mg
Phosphorus 102.80 mg
1:37 Iron mg
Zinc (Zn) 0.62 mg
Magnesium 39.00 mg
Vitamin A RE 228.07
Vitamin B1 (Thiamin) mg 00:09
Vitamin B2 (Riboflavin) 00:18 mg
Vitamin B6 (pyrodoxin) 00:22 mg
Vitamin B3 (Niacin) 0.94 mg
Vitamin B5 (Pantothenic acid) 0.79 mg
Vitamin B9 (folate) 93.91 mcg
123.40 mg Vitamin C
Vitamin E 0.75 mg
Vitamin K 155.20 mg
Fiber 4.68 g
00:34 Manganese mg
0:05 g tryptophan
2. Broccoli is a vegetable with a low calorie, low fat and saturated fat free, high potassium and low in sodium, contain no cholesterol
3. Vegetables grow best in cool climates and moist soil is an excellent source of fiber. Fiber in the broccoli even more than the existing fiber in bread wheat. Fiber is very good for the digestive system.
4. In addition, broccoli also contain folate. As we know, vitamin folate is one very good one for both pregnant women and fetuses.
5. The content of Vitamin C in broccoli are very high even Vitamin C contained in broccoli is higher than the content of vitamin C in an orange. High Vitamin C will facilitate the body absorb iron.
6. The content of calcium is almost equivalent to calcium in a glass of milk (71.8 mg calcium broccoli equal to 120 ml of milk calcium.)
7. Vitamin K is contained in broccoli is also important to strengthen bones and help blood clotting.
8. Broccoli also contains carotenoids, lutein.
* Savor Broccoli
Benefits and Nutrition Vegetables Broccoli
1. Broccoli is a vegetable that is very nice to fight and prevent cancer. Anti-cancer agent contained therein namely indoles, sulforaphane (this substance will form an enzyme that is able to fight cancer, diabetes, heart disease, osteoporosis, and high blood pressure), isothiocyanate, glukosinolate, ditihiolthione, and beta carotene.
Efficacy of vegetable broccoli in the fight against cancer was not only able to prevent tumor development by 60%, but also able to shrink the size of existing tumors by 75%.
Indole can increase the excretion of estrogen that was tied to breast cancer. That's why these days many women are encouraged to consume broccoli to prevent breast cancer and cervical cancer. Indole also has the effect of potential antiproliferatif potential in prostate cancer cells.
While sulforaphane is a substance that can increase detoxification enzymes in the body, which can alter gene expression, thus eliminating potentially carcinogenic substances more quickly. Sulforaphane can also protect the genes that are susceptible to colon cancer. The effect of this compound will shrink the tumor, slowing tumor growth, and kill more tumor cells.
2. Broccoli is also able to normalize blood sugar levels.
Broccoli can also be used as a substitute for rice by people with diabetes, because broccoli is a source of carbohydrate with a lower amount of calories than rice.
3. Broccoli could reduce levels of bad cholesterol.
Research in America found that the vegetable broccoli contains certain pectin fiber that is capable of binding calcium pektat bile acids, resulting in more cholesterol is retained in the liver and less cholesterol released into the bloodstream. The effectiveness of these vegetables in lowering levels of bad cholesterol-lowering drug was the same as koleterol.
4. For pregnant women, are advised to eat broccoli, because of the folic acid contained in it.
5. Broccoli is also beneficial in preventing heart disease, stroke, various types of cancer are the colon, prostate, lung, bladder, breast, uterus, cervix (cervical), esophagus, larynx.
6. Vitamin A and vitamin C contained in broccoli is useful as an antioxidant. Consuming antioxidants can improve the immune system, maintain youthfulness, reduce the risk of heart disease, diabetes, and various infections.
7. While fiber can be utilized in preventing constipation and indigestion.
8. Broccoli can increase pH is too acidic in the body, so that would make the activity of the heart become better, become elastic tissue and muscles become supple, bones become stronger.
This is useful for skin and body rejuvenation process for producing elasticity and better body composition.
9. Eating broccoli regularly in the daily diet can also help the intelligence, because broccoli expedite the flow of amino acids to the brain.
10. Broccoli can protect your eyes and your vision, reduce the risk of cataracts.
11. Increasing the brain works
Researchers from the Royal Pharmaceutical Society of proving that broccoli contains a compound similar to Alzheimer's disease drugs. Alzheimer's is a form of dementia (memory loss) are most commonly found among elderly people caused by the enzyme acetylcholinesterase. Broccoli is considered to have anti-acetylcholinesterase most powerful.
To get all the nutrients that good in broccoli, broccoli choose which does not smell, and the stems are still solid (not mushy). Do not choose broccoli flowerets (top) is open and yellow / yellowish because multikhasiat broccoli actually contained in the color green. Broccoli florets section contains 8 times more beta carotene than the stalks.
* How Broccoli Processing
Before the processed broccoli to be cleared first by rinse with cold water, but not soaked. Because soaking the broccoli can eliminate most of the nutrients contained in it.
In order for vitamins contained in broccoli is not lost in processing broccoli should be cooked very briefly, no more than 5 minutes.
Boiling broccoli will eliminate a variety of essential nutrients in it, which is 50% of folate in broccoli will be lost.
Processing steamed broccoli with a much better way to maintain the positive benefits and efficacy of these vegetables. But if you still want to cook broccoli in boiling, use water in an amount not too much, and boil the broccoli in a pan covered so as not many vitamins is wasted through the steam escape during the boiling process.
When I wanted to cook the broccoli, the stems should be cooked in advance (about 1-2 minutes), then proceed with cooking flowerets. This is because the stalks harder and takes longer to cook.
* Storage of Vegetables Broccoli
Broccoli sometimes does not last long. How to save the broccoli is one of its own problems that often arise. Very unfortunate if the vegetables are super and multikhasiat damaged before being eaten. A good way to store are stored in a plastic bag, then put in the fridge. Do not wiping the broccoli at the time will be saved. Vegetables should be eaten as soon as is possible to maintain freshness and nutrition.
Wow, look so rich nutrient content and efficacy of this vegetable, broccoli is fitting for us to enter into our food menu lists daily.
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