Cauliflower vs. Broccoli: Qhov twg yog qhov kev xaiv noj qab haus huv?

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Broccoli thiab cauliflower yog ob qho tib si cruciferous zaub. Lawv ob leeg saj qab saut'ed, roasted los yog nyoos. Tab sis qhov twg yog kev noj qab haus huv? Cia peb tshawb xyuas qhov tseeb.

Cov txiaj ntsig kev noj qab haus huv ntawm Broccoli

Dr. Will Cole , IFMCP, DC, thiab tus tsim cov khoom noj khoom haus ketotarian, qhia peb tias cov zaub cruciferous xws li broccoli yog cov khoom noj tshwj xeeb vim tias lawv muaj cov vitamins thiab cov as-ham uas pab txhawb kev noj qab haus huv ntawm lub plawv, tiv thaiv kab mob qog noj ntshav, thiab kho cov ntshav qab zib. Lawv kuj tsis tshua muaj calorie thiab fiber ntau, yog li lawv ua rau koj txaus siab. Thiab txawm hais tias zaub tsis muaj protein ntau zoo li nqaij, broccoli muaj qhov xav tsis thoob.

Broccoli's Nutrition Info ( Rau 1 khob)
Calorie ntau ntau: 31
Cov protein: 2.6 g
Carb: 6 grams
Fiber: 9.6% pom zoo txhua hnub tus nqi (DV)
Calcium: 4.3% DV
Vitamin K: 116% DV

Lwm yam txiaj ntsig kev noj qab haus huv

Txo cov roj (cholesterol) siab
Broccoli muaj fiber ntau soluble, uas tau txuas rau txo cov roj cholesterol. Raws li txoj kev tshawb no luam tawm nyob rau hauv Kev tshawb fawb txog zaub mov , steamed broccoli yog tshwj xeeb tshaj yog pab tau rau txo cov roj cholesterol. (Los ntawm txoj kev, tej zaum koj yuav tsis noj fiber ntau txaus . Ntawm 25 mus rau 30 grams FDA pom zoo txhua hnub, feem ntau cov neeg Asmeskas noj tsuas yog 16. Ntawm no yog yim zaub mov muaj fiber ntau ntau ntxiv rau koj cov zaub mov.)

Aids nyob rau hauv qhov muag Health
Zoo li carrots thiab tswb peppers, broccoli yog qhov zoo rau koj ob lub qhov muag, txij li ob lub ntsiab carotenoids hauv broccoli, lutein thiab zeaxanthin, cuam tshuam nrog kev txo qis ntawm cov hnub nyoog ntsig txog qhov muag. (Ntawm no yog 6 yam khoom noj ntxiv uas ua pov thawj tias zoo rau koj qhov muag.)

Txhawb nqa pob txha noj qab haus huv
Broccoli yog ib qho zoo (tsis yog mis nyuj) ntawm calcium, uas pab tswj cov pob txha noj qab haus huv. Nws kuj yog nplua nuj nyob rau hauv manganese, uas pab tsim cov pob txha ceev thiab tseem tuaj yeem pab rau plaub hau kev loj hlob. Yog li ntawd, broccoli yog qhov tseem ceeb rau cov neeg muaj mob caj dab thiab lwm yam teeb meem pob txha.

Health Benefits of Cauliflower

Raws li ntawv pov thawj tus kws kho mob-kev noj haus thiab tus tsim ntawm Khoom noj khoom haus tiag Amy Shapiro, cauliflower yog siab nyob rau hauv vitamin C, vitamin K, calcium, folic acid, poov tshuaj thiab fiber. Cauliflower kuj muaj phytonutrients, hais tias Shapiro, uas muaj kev tiv thaiv kab mob, tiv thaiv kev laus thiab kev tiv thaiv kab mob.

yuav ua li cas kom tsis txhob plaub hau poob thiab regrow plaub hau lawm

Cauliflower's Nutrition Info ( Rau 1 khob)
Calorie ntau ntau: 27
Cov protein: 2.1 grams
Carb: 5 grams
Fiber ntau: 8.4% DV
Calcium: 2.4% DV
Vitamin K: 21% DV

Lwm yam txiaj ntsig kev noj qab haus huv

Qhov zoo tshaj plaws ntawm Antioxidants
Antioxidants tiv thaiv koj lub hlwb los ntawm kev puas tsuaj dawb radicals thiab o. Zoo ib yam li lwm cov zaub cruciferous, zaub paj yog tshwj xeeb tshaj yog muaj nyob rau hauv glucosinolates thiab isothiocyanates, ob pawg ntawm cov tshuaj antioxidants uas tau pom tias yuav qeeb kev loj hlob ntawm cov qog nqaij hlav cancer. Noj glucosinolates yuav pab txo koj txoj kev pheej hmoo ntawm mob qog noj ntshav. Cov laj thawj vim li cas tsis to taub tag nrho, tab sis lawv yuav pab tshem tawm lossis tshem tawm cov kab mob carcinogens lossis cuam tshuam rau koj lub cev cov tshuaj hormones los tiv thaiv cov qog nqaij hlav qog noj ntshav.

Tej zaum yuav pab kom poob phaus
Txawm hais tias tsis muaj veggie muaj calorie ntau ntau, zaub paj yog me ntsis qis-cal, ua rau cov neeg xav poob phaus. Nws yog ib qho kev hloov zoo heev rau ntau yam carb-laden favorites, xws li mov thiab qos yaj ywm, yam tsis muaj kev xyiv fab.

Yog li Qhov Uas Noj Qab Haus Huv?

Nutrition-wise, broccoli puas tau me ntsis tawm ntawm nws cov kwv tij cruciferous , nrog cov qib zoo ntawm calcium, vitamin K thiab fiber ntau. Txawm li cas los xij, ob qho tib si veggies tsawg calories thiab siab hauv cov khoom noj xws li folate, manganese, protein thiab lwm yam vitamins. Lawv kuj muaj ntau yam ntau yam thiab yuav tsum yog ib feem ntawm kev noj qab haus huv. Tab sis yog tias muaj tiag tiag yuav tsum yog tus yeej, broccoli siv lub ncuav mog qab zib-er, zaub xam lav.

Cov tswv cuab ntawm Brassica tsev neeg (xws li zaub paj thiab zaub paj, nrog rau zaub qhwv, Brussels sprouts, zaub qhwv, bok choy thiab ntau dua) yog qhov zoo rau kev sib ntaus sib tua, piav qhia txog kev noj zaub mov ketogenic Dr. Josh Ax , DNM, CNS, DC. Cov zaub no tag nrho suav tias yog sulfuric, pab hauv methylation-koj lub cev biochemical superhighway uas txo qis kev mob thiab ua rau koj txoj hauv kev detox ua haujlwm zoo. Lawv kuj tuaj yeem txhawb nqa lub plawv noj qab haus huv, tiv thaiv kab mob qog noj ntshav thiab rov ua kom koj cov ntshav qab zib.

Txoj kev zoo tshaj plaws los noj lawv yog dab tsi?

Peb twb tau txiav txim siab cov zaub qhwv thiab zaub paj yog cov muaj ntau yam zoo, tab sis yog tias koj tab tom nrhiav txoj hauv kev qab los ntxiv rau koj cov khoom noj txhua hnub, nyeem rau.

1. Raws

Tsis zoo li qee cov veggies (ahem, qos yaj ywm thiab Brussels sprouts), zaub qhwv thiab zaub qhwv saj qab qab. Yog tias koj xav tau me ntsis ntxiv tsw, peb puas tuaj yeem hais kom ntsim avocado hummus lossis zib ntab ricotta dip?

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2. Ua noj

Steamed, roasted - koj npe nws. Koj tuaj yeem kib cov txiv neej no, uas, yog, ua rau lawv noj qab nyob zoo me ntsis, tab sis txhua tus tsim nyog tau txais kev dag ntxias txhua hnub.

Sim: Roasted Broccoli thiab Bacon Pasta Salad , Charred Broccoli nrog Sriracha Almond Butter Sauce , Roasted Cauliflower Dip

3. Raws li kev hloov pauv rau cov khoom noj tsis zoo

Raws li tau hais dhau los, cov veggies cruciferous no zoo heev, qis-calorie hloov pauv rau qee yam ntawm peb cov carb-laden favorites. Feem ntau, txhua yam koj xav tau yog lub taub hau ntawm cauliflower thiab cov khoom noj khoom haus los ua khoom noj qab haus huv, noj qab haus huv dupe ntawm ib qho koj ua txhaum cov khoom noj.

Sim: Cauliflower 'Potato' Salad , Cauliflower Fried Rice , Cacio e Pepe Cauliflower , Gluten-Free Cheese thiab Cauliflower 'Breadsticks' , 'Txhua Yam Bagel' Cauliflower Rolls

Hais txog : Khoom noj khoom haus sib xyaw yog Trending, tab sis Nws Puas Ua Haujlwm?

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