The composition and nutritional value of broccoli, we can often see broccoli on the table in daily life, because broccoli not only tastes good, but also has high nutritional value. Let me look at the ingredients and nutritional value of broccoli with you.
The composition and nutritional value of broccoli 1 can improve immunity, treat constipation and lower blood sugar.
efficacy
1, improve immunity. Broccoli is rich in vitamin C, which can improve human immunity, promote liver detoxification and enhance human physique.
2. Treat constipation. Broccoli is rich in dietary fiber, which can stimulate intestinal peristalsis well, and then promote the discharge of stool, which has obvious effect on preventing constipation.
3, lower blood sugar. Broccoli is rich in high fiber, which can effectively reduce the absorption of glucose in the gastrointestinal tract, thus lowering blood sugar and effectively controlling the condition of diabetic patients.
4, anti-cancer and anti-cancer. Broccoli contains trace elements which can resist oxidation and cancer. Long-term consumption can reduce the incidence of cancer such as rectal cancer and gastric cancer.
5. Purify blood vessels. Flavonoids contained in broccoli can clean up the garbage in blood vessels, and it is a good blood vessel cleaner, which can prevent cholesterol oxidation, prevent platelet aggregation and reduce the risk of heart disease and stroke.
Suitable crowd
Suitable for ordinary people.
Taboo crowd
Bad spleen and stomach
Not suitable for eating together
1, bovine liver
Bovine liver is rich in minerals such as copper, while broccoli contains a lot of vitamin C. Eating it together will make the vitamin C in broccoli change qualitatively.
2. Milk
Milk is rich in calcium, and broccoli will reduce the absorption of calcium ions by human body, thus reducing the efficacy of milk.
Edible method
1, stir-fried broccoli
Cut the broccoli into small pieces, remove the rough skin, blanch it in boiling water, then pick it up and soak it in cold water for later use. Hot pot, add appropriate amount of salad oil, add garlic slices and stir-fry until fragrant. Add broccoli and salt and stir well.
2. Fried shrimps with broccoli
Wash broccoli and soak in light salt water for 30 minutes. Choose broccoli into small flowers; Marinate shrimps with soy sauce and starch, and chop garlic. Add a proper amount of water to the pot, add a little salt after boiling, add broccoli, and take it out after boiling for a few minutes. Pour a little oil into the pot, stir-fry minced garlic and shrimps to change color, add broccoli and stir-fry evenly, and then take out the pot.
nutritive value
Broccoli is also called green cauliflower, broccoli, broccoli, cauliflower and so on. Broccoli is low in calories and rich in fiber, and its nutrients include dietary fiber, calcium, phosphorus, iron, vitamin A, vitamin B 1, vitamin B2, vitamin C and so on. Broccoli is also rich in many minerals. Broccoli is rich in calcium and vitamin K. Vitamin K can promote the calcification of bone tissue and inhibit bone absorption caused by osteoclasts, thus increasing bone density. In addition, the existence of calcium in broccoli has a good effect on the prevention and treatment of osteoporosis. Vitamin B contained in broccoli is an essential nutrient for maintaining nervous health, and vitamin A can enhance immunity and prevent colds. Broccoli is rich in ascorbic acid, which can enhance the detoxification ability of the liver and improve the immunity of the body. Eating broccoli also has the effects of treating constipation, lowering blood sugar, preventing cancer and purifying blood vessels.
nutritional ingredient
Energy 36 kcal protein 4, 1 g.
0.6g of fat and 4.3g of carbohydrate.
Insoluble dietary fiber1.6g sodium1.9mg.
Magnesium17mg phosphorus 72mg
Potassium 17 mg calcium 67 mg
Manganese 0.24 mg iron 1 mg
0.03 mg of copper and 0.78 mg of zinc.
Selenium 0,7 μ g vitamin A 1202 μ g.
Vitamin B 1 (thiamine) 0. 09 mg Vitamin B2 (riboflavin) 0. 13 mg.
Nicotinic acid (nicotinamide) 0. 9 mg vitamin C (ascorbic acid) 5 1 mg.
Vitamin E0, 9 1 mg
Composition and nutritional value of broccoli. The efficacy and function of broccoli.
1, broccoli has anti-cancer effect and function. Broccoli cauliflower contains trace elements, which can prevent oxidation and cancer. Long-term consumption can reduce the incidence of cancer such as rectal cancer and gastric cancer. According to the report of American Cancer Society, among many vegetables and fruits, cauliflower and Chinese cabbage have the best anticancer effect.
2. Broccoli has the effect of dredging blood vessels. Broccoli cauliflower is one of the foods containing the most flavonoids. In addition to preventing infection, flavonoids are the best vascular cleaners, which can prevent cholesterol oxidation and platelet coagulation, thus reducing the risk of heart disease and stroke.
Broccoli is rich in vitamin K. Some people's skin will turn black and blue once they are hit and hurt a little, because they lack vitamin K. The best way to supplement is to eat more broccoli and cauliflower.
Nutritional value of broccoli
1, broccoli is rich in nutrition, containing protein, fat, phosphorus, iron, carotene, vitamin B 1, vitamin B2, vitamin C, vitamin A and so on. Especially vitamin C, which contains 88 mg per 100 g, is the highest in vegetables, second only to pepper. It contains 3.5g-4.5g of protein, which is 3 times that of cauliflower and 4 times that of tomato. Its texture is fresh and tender, sweet and delicious, easy to digest, which is conducive to protecting blood. Children's diet is conducive to healthy growth.
2. Broccoli has a water content of more than 90% and a low calorie, so for people who want to lose weight, it can not only fill their stomachs, but also not make themselves fat.
3. The nutrients in broccoli are not only high in content, but also comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene.
4. In addition, 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 is rich in vitamins, especially folic acid, which is an important reason why its nutritional value is higher than that of ordinary vegetables.
Composition and nutritional value of broccoli. Nutritional value of broccoli
Broccoli is rich in nutrients, including protein, carbohydrates, fats, minerals, vitamin C and carotene. According to the analysis, every 100g of fresh broccoli contains 3.5g ~ 4.5g of protein, which is three times that of broccoli and four times that of tomato. In addition, 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.
Many people think that tomatoes, peppers and other vegetables are the most abundant in vitamin C. In fact, the vitamin C content of broccoli is higher than all of them, and it is also significantly higher than other ordinary vegetables. Moreover, broccoli is rich in vitamins, especially folic acid, which is an important reason for its higher nutritional value than ordinary vegetables.
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, the effect is particularly good. Studies have shown that the level of selenium in serum and the concentration of vitamin C in gastric juice are significantly lower when people suffer from gastric cancer. 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 lesions and inhibit the growth of cancer.
enzyme
Studies have shown that an enzyme extracted from cauliflower can prevent cancer. This substance is called radish seed element, which can improve the activity of carcinogen detoxification enzyme.
selenium
Broccoli contains a lot of "miracle element"-selenium, which was selected as one of the top ten healthy foods by Time magazine. Selenium has the functions of anti-cancer, anti-aging, enhancing immunity, promoting children's growth and development, and also helping to prevent adult diseases such as hypertension and heart disease.
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 rectal cancer and gastric cancer. Scientists have extracted this substance from broccoli for the prevention and adjuvant treatment of cancer.
A variety of indole derivatives
According to American nutritionists, broccoli contains a variety of indole derivatives, which can reduce the level of estrogen in human body and prevent it from happening.
ascorbic acid
Broccoli is also rich in ascorbic acid, which can enhance the detoxification ability of the liver and improve the immunity of the body.
Oxidation inhibitor
Broccoli contains antioxidant isothiocyanate, which can protect eyes from the sun's ultraviolet rays.
Thioglycoside
Glucosinolates only exist in broccoli in large quantities, which can help break down fat in human body and prevent fat from blocking arteries. It is believed that glucosinolates may play a role in preventing heart disease and some cancers.
acetylcholine
Studies have found that people have the strongest memory when they are highly excited. Acetylcholine in the brain is a key substance that can stimulate the excitement of brain cells. But with age, acetylcholine in the brain will decrease. Acetylcholine deficiency will not only cause memory loss and mental retardation, but also lead to dementia in severe cases. British scientists have suggested that taking acetylcholine supplements is one of the effective ways to improve memory. Broccoli, cauliflower, cabbage and other cruciferous vegetables all contain acetylcholine, which can promote memory.
Broccoli also contains unique folic acid, amino acids and other precious nutrients.
The calories of broccoli
The calorie of broccoli (calculated by 100g edible part) is 33 calories (138 kj). The calorie per 100g of broccoli accounts for about 1% of the total calories recommended by China Nutrition Society for ordinary adults to keep healthy every day.
Because the water content of broccoli is as high as 90% or more, and the calorie content is low, for people who want to lose weight, they can fill their stomachs without making you fat.