So what is the nutritional value of broccoli?
The nutrients in broccoli mainly include protein, carbohydrate, fat, minerals, vitamin C and carotene. Broccoli is tender, sweet and delicious, easy to digest and absorb after eating, and its tender stem fiber is fresh and delicious after cooking, which is suitable for the general public to eat.
Although some nutrients in broccoli may be higher than other vegetables, it is far from the clinical dose, so it is impossible to achieve certain nutritional effects by ingesting broccoli.
Brief introduction of broccoli
Broccoli is a kind of broccoli in Brassicaceae and another variety of cabbage.
At present, it is cultivated in the north and south of China and has become one of the main vegetables in daily life. Besides green broccoli, there are purple broccoli and yellow-green tarragon. The difference is that purple broccoli has higher anthocyanin content.
Nutritional components of broccoli
The nutrients in broccoli mainly include protein, carbohydrate, fat, minerals, vitamin C and carotene. The nutritional components rank first among similar vegetables, and the average nutritional value far exceeds other vegetables.
According to the analysis, every 100g of fresh broccoli contains 4. 1g of protein, which is 2.7 times that of Chinese kale and 2.3 times that of rape. In addition, the content of vitamin A is more than 100 times higher than that of Chinese cabbage, and the mineral components in broccoli are also comprehensive, including calcium, phosphorus, iron, potassium, zinc and manganese. Its content is equivalent to that of Chinese cabbage in Cruciferae.
Broccoli also contains β-carotene, lutein, vitamin C, vitamin E, riboflavin and so on. From the food nutrition analysis, it can be seen that the vitamin C of broccoli is 3.9 times that of lettuce, and the vitamin E is 1.8 times that of cabbage. The carotene content in broccoli is particularly significant, and the carotene content in100g broccoli is 72 10ug, even.
However, according to the amount of broccoli we eat every day, it is usually not up to the daily intake requirements. We should eat other kinds of food to balance our diet and nutrition.
Healthy eating method of broccoli
There are many ways to eat broccoli. In foreign countries, broccoli is mainly mixed with salad or cooked as a side dish of western food, which avoids the loss of nutrition during high temperature heating and is beneficial to health.
At the same time, the color will remain green after boiling or blanching, and the taste will be more crisp.
People in China are used to eating hot dishes, most of which are fried or fried with garlic. It can also be fried with meat, eggs and shrimp.
Here are some broccoli recipes for your reference:
1, garlic and broccoli in oyster sauce:
Cut broccoli into small flowers, soak in a vegetable basin, add broccoli after boiling, add a little salt, and drain when cooked; When the oil is cold, add the minced garlic. When the oil is half golden, add oyster sauce, stir fry quickly and evenly, and immediately pour in the drained broccoli.
Because of oil consumption, the salt here can be reduced in moderation, the taste is light, and the original taste of broccoli can be better tasted.
2. Fried shrimps with broccoli:
Wash broccoli, soak it in light salt water, marinate shrimp with soy sauce and starch, mash and chop garlic, inject appropriate amount of water into the pot, add a little salt after boiling, add broccoli, cook for a few minutes, take it out, stir fry shrimp until it becomes discolored, and then add broccoli and stir fry evenly.
3, Pleurotus eryngii buckle broccoli:
Slice Pleurotus eryngii and break broccoli into small flowers; Chop onion, ginger and garlic, put oil in a hot pan, stir-fry the onion, ginger and garlic in the lower part after the oil temperature, stir-fry broccoli, and take out the pan for 2 minutes on high fire. Put oil in another pot, stir-fry the other half of onion, ginger and garlic, add Pleurotus eryngii, add oyster sauce, soy sauce and white sugar, cook until the soup is thick, and then take out the pot and buckle it on the broccoli.
Although broccoli has high nutritional value, you can't just eat the same vegetable every day. A single diet will lead to nutritional imbalance. Therefore, eating broccoli must be reasonable and appropriate, so that it can not only absorb the nutrition of broccoli well, but also match other foods with balanced nutrition.
In my life, I don't like broccoli. Only in recent years did I know that this dish is rich in nutrition, including protein, sugar, fat, vitamins and carotene. Its nutritional components rank first among similar vegetables, and it is known as the "crown of vegetables".
In addition to anti-cancer, it can also enhance the detoxification ability of the liver and improve the immunity of the body. It can regulate and prevent hypertension and heart disease.
Efficacy: 1. Clearing heat and quenching thirst, moistening lung and relieving cough: people with weak digestive function can eat it. When they are hot in summer, their mouths are thirsty. Cauliflower soup has the effects of clearing heat and quenching thirst, promoting diuresis and relaxing bowels, clearing throat and moistening throat, moistening lung and relieving cough.
2. Strengthen the blood vessel wall: When someone is hit, it will appear blue, red, purple and green, which is the lack of vitamin K in the body. Eating more broccoli can strengthen the blood vessel wall and relieve it.
3. Enhance the body's resistance: Eating cauliflower often can enhance the detoxification ability of the liver, improve the body's immunity and prevent colds and scurvy. 4. Anti-cancer and anti-cancer: It contains trace elements that can resist oxidation and prevent cancer. Long-term consumption can reduce the incidence of breast cancer, rectal cancer, gastric cancer and other cancers.
4. Clean blood vessels: One of the foods with the most flavonoids, flavonoids can prevent infection, and it is the best blood vessel cleaner, which can prevent cholesterol oxidation, prevent platelet coagulation and reduce the risk of heart disease and stroke.