Broccoli is a relatively common vegetable. Broccoli contains a lot of vitamin C, which is higher than Chinese cabbage and celery. It can prevent and treat some diseases. Broccoli also contains many mineral elements, which are It helps remove toxins from the human body. Broccoli is low in calories and many people eat it when they are trying to lose weight. So is it possible to lose weight by eating broccoli? What are the precautions when eating broccoli?
1. Can you lose weight by eating broccoli?
Broccoli is low in calories and helps digestion. It is rich in minerals, vitamins, proteins and other nutrients. It also promotes liver detoxification. Broccoli It is the king of vegetables for fighting cancer and losing weight. Broccoli is rich in a variety of nutrients needed for human growth, among which the vitamin C content exceeds that of tomatoes and peppers. Each 100g of broccoli has 33 calories, 4.3g of carbohydrates, and 4.1g of protein. It is said that you can meet your daily vegetable requirement by eating just broccoli! No wonder fitness experts like broccoli so much.
2. Precautions for eating broccoli
1. Broccoli is tender, has less fiber, has more water, and has a more delicious flavor than cauliflower. Broccoli is mainly used as a side dish for Western food or as a salad;
2. Although cauliflower is rich in nutrients, it often contains residual pesticides and is prone to lettuce bugs. Therefore, you can soak the cauliflower in salt water before eating. In a few minutes, the cabbage bugs will run out, and it can also help remove residual pesticides;
3. Chew more times when eating, so as to be more conducive to the absorption of nutrients;
4. The color of broccoli will become more vivid after cooking, but it should be noted that when blanching broccoli, the time should not be too long, otherwise it will lose its crispiness and the mixed vegetables will be greatly reduced;
5. It is better to cut broccoli than to cut it when cooking. The whole broccoli flower cluster is composed of many small flowers. If you cut it directly on the chopping board, many small flowers will be scattered and cause damage. It is recommended that after rinsing the broccoli, use scissors to cut each cluster from the root joint of the cluster, or break it off directly with your hands to get a complete cluster.
6. After blanching the broccoli, it should be placed in cold boiled water to cool down, drained and reused. The cooking and salting time should not be too long, so as not to lose and destroy the anti-cancer properties. Cancer-fighting nutrients.
7. Broccoli is an excellent food source of the natural anti-cancer compound sulforaphane. The myrosinase in it is extremely critical to the anti-cancer effect of sulforaphane. Once myrosinase is destroyed, sulforaphane has no anti-cancer effect. Therefore, compared with other cooking methods, steaming broccoli in water for about 5 minutes maintains the best myrosinase, and the broccoli produced in this way is more anti-cancer.
3. Broccoli fat reduction recipe
1. Stir-fried shrimps with broccoli
Ingredients: 15 shrimps, one broccoli
Method:
1. Wash the broccoli and cut into small florets. Boil water in a pot with some salt, add broccoli, and boil for ten or twenty seconds until the water covers the broccoli.
2. Heat the oil in the pot, add the shrimps and quickly fry them until cooked.
3. Pour in the blanched broccoli and stir-fry, add some salt and a little water. Stir-fry for one minute and serve
Shrimp is a very nutritious food with very low fat content. It is the most suitable to eat seafood as a side dish for weight loss. Broccoli is a cross vegetable. In addition to being low in calories and helping digestion, it is also an anti-aging product. You can eat it every day!
2. Broccoli and preserved egg soup
Ingredients: broccoli, one carrot, 2 preserved eggs, appropriate amount of ginger and garlic, and a box of thick soup
Method:
1. Wash the broccoli and cut it into small pieces. Boil it in salted boiling water for 45 seconds, remove and drain.
2. Peel the preserved eggs and mash or cut them into pieces. Shred carrots.
3. Heat an appropriate amount of oil, fry the ginger until golden brown, add about 3 bowls of water, then add thick soup pot and appropriate amount of salt, sugar and cooking wine to make a thick soup
4. Add the prepared preserved eggs and carrots, and bring to a boil over high heat
5. Finally, add the broccoli and bring to a boil
The editor has seen people often cook vegetables There are many people making soup, but there are fewer people making broccoli soup. Broccoli is not only rich in nutrients, but also easier to absorb when cooked into soup without being too greasy. With the addition of preserved eggs, the nutritional value of this soup is even higher, and preserved eggs are also a classic representative of low-calorie food.
3. Stir-fried Broccoli
Ingredients: One broccoli, half a bowl of corn kernels, and a small piece of carrot
Method:
1. Cut broccoli into small florets and carrots into cubes
2. Add broccoli into salted boiling water, cook until cooked, remove and drain and set aside
3. Pour the oil into the pot and heat it, add the corn kernels and carrots, stir, and wait until the color changes before placing it on a plate
4. Place the cooked vegetables on a plate, including broccoli. Decorate the edges.
If you feel that the previous recipes are too light, you can cook this dish, which is all low-calorie food. Eat more corn, which contains dietary fiber that can help constipation. Carrots have strong water absorption and can strengthen intestinal peristalsis, thereby promoting diaphragm and widening the intestines, laxative and preventing cancer.
Broccoli is rich in dietary fiber. The fiber absorbs water and expands in the stomach, forming a larger volume, making people feel full, helping to reduce food intake, and playing a certain role in weight control.
Therefore, you will not feel hungry. Eating more broccoli when losing weight can help you quickly reduce the calories in each meal and lose weight easily.
4. Taboos for eating broccoli
1. Do not overcook, such as frying broccoli until it turns yellow. This will give the vegetable a strong sulfur smell and lose nutrients. Best heated by steaming or microwaving.
2. Mix different vegetables together, such as cauliflower, kale, and some radishes. Consuming different cruciferous vegetables at the same time is more conducive to the absorption of nutrients.
3. If you are sensitive to the bitter taste in these vegetables, you can try adding soy sauce, lemon juice or vinegar during the cooking process, or drizzle a little honey before serving. Syrup or jam can make the flavor of the dressing a little stronger to cover up the bitter taste you don't like.
4. Add more garlic and spices during cooking. Garlic is rich in heart-healthy active ingredients, and spices contain a lot of antioxidants. Spices can also reduce the loss of antioxidants in vegetables.