Cov Lus Qhia 8 Cov Khoom Noj Qab Haus Huv Ntawm Nroj Ntsig

Zoo Siab

• 1. Muaj Ntau Yam Khoom Noj
• 2. Muaj fiber ntau hauv
• 3. Qhov Zoo Ntawm Cov Tshuaj Antioxidants
• 4. Tuaj yeem Pabcuam Kev Txo Phaus
• 5. Siab hauv Choline
• 6. Nplua nuj hauv Sulforaphane
• 7. Tsawg-Carb Lwm txoj hauv kev rau nplej thiab Legumes
• 8. Yooj yim rau koj cov zaub mov ntxiv
• Rau hauv qab Kab

Cauliflower yog ib qho zaub zoo tshaj plaws uas yog cov zaub mov zoo.

Nws tseem muaj cov kab ke cog tshwj xeeb uas yuav txo tau ntau yam mob, suav nrog mob plawv thiab mob cancer.

Ib qho ntxiv, nws poob phaus zoo thiab yooj yim rau koj cov zaub mov tsis txaus.

Ntawm no yog 8 qhov kev kawm paub txog kev noj qab haus huv hauv pob zaub paj.

1. Muaj Ntau Yam Khoom Noj

Cov khoom noj muaj zaub mov txawv ntawm cauliflower yog qhov zoo heev.

Cauliflower yog qhov tsawg kawg hauv cov calories tseem tab sis tseem nyob hauv cov vitamins. Qhov tseeb, zaub paj dawb muaj qee yam yuav luag txhua cov vitamins thiab ntxhia uas koj xav tau (1).

Nov yog qhia txog cov khoom noj muaj nyob rau hauv 1 khob, lossis 128 grams, ntawm cov kaus poom nyoos (1):

• Cov calories: 25
• Fiber ntau: 3 grams
• Vitamin C: 77% ntawm RDI
• Vitamin K: 20% ntawm RDI
• Vitamin B6: 11% ntawm RDI
• Folate: 14% ntawm RDI
• Pantothenic acid: 7% ntawm RDI
• Cov poov tshuaj: 9% ntawm RDI
• Manganese: 8% ntawm RDI
• Magnesium: 4% ntawm RDI
• Phosphorus: 4% ntawm RDI

Cauliflower yog qhov zoo tshaj plaws ntawm cov vitamins thiab minerals, muaj qee yam yuav luag txhua cov vitamins thiab ntxhia uas koj xav tau.

2. Muaj fiber ntau hauv

Cauliflower yog qhov zoo heev hauv fiber ntau, uas yog txiaj ntsig zoo rau kev noj qab haus huv tag nrho.

Muaj 3 gram ntawm fiber ntau hauv ib khob ntawm zaub qhwv, uas yog 10% ntawm koj qhov kev xav tau txhua hnub (1).

Fiber yog qhov tseem ceeb vim tias nws pub rau cov kab mob noj qab nyob zoo hauv koj lub plab uas pab txo qhov o thiab txhawb kev zom zaub mov (,).

Siv cov tshuaj fiber ntau tuaj yeem pab tiv thaiv kev mob plab xws li quav tawv, diverticulitis thiab mob plab hnyuv (IBD) (,).

Ntxiv mus, kev tshawb fawb qhia tias kev noj zaub mov muaj fiber ntau hauv cov zaub xws li zaub paj yog txuas nrog kev pheej hmoo tsawg ntawm ob peb yam mob, suav nrog mob plawv, mob ntshav qab zib thiab ntshav qab zib (,,).

Fiber ntau kuj tseem tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv kev rog, vim tias nws muaj peev xwm los txhawb kom muaj txhij txhua thiab txo qis tag nrho cov calorie kom tsawg (,).

Cauliflower muaj qhov muaj fiber ntau, uas yog ib qho tseem ceeb rau kev noj qab haus huv kev zom zaub mov thiab tej zaum yuav txo tau kev pheej hmoo ntawm ob peb cov kab mob.

3. Qhov Zoo Ntawm Cov Tshuaj Antioxidants

Cauliflower yog qhov zoo ntawm cov tshuaj tua kab mob antioxidant, uas tiv thaiv koj lub hlwb los ntawm kev puas tsuaj dawb radicals thiab o.

Zoo ib yam li lwm cov zaub zawv zawg zaub, zaub paj yog qhov tshwj xeeb tshaj yog nyob rau hauv glucosinolates thiab isothiocyanates, ob pawg ntawm cov tshuaj tiv thaiv kab mob uas tau pom tias ua rau cov kabmob hlwb qeeb qeeb, (,,,,).

Hauv kev sim tshuaj-tube, cov glucosinolates thiab isothiocyanates tau pom tias tshwj xeeb tshaj yog tiv thaiv cov nyuv, mob ntsws, mis thiab prostate cancer ().

Cauliflower muaj cov carotenoid thiab flavonoid antioxidants zoo li, uas muaj cov teebmeem tiv thaiv kabmob kheesxaws thiab tuaj yeem txo qhov kev pheej hmoo ntawm ob peb lwm yam mob, suav nrog kab mob plawv (,,,,).

Dab tsi ntxiv, cov zaub paj dawb muaj cov vitamin C ntau, uas ua raws li cov antioxidant. Nws muaj lub npe zoo rau nws cov kev tawm tsam uas tuaj yeem txhawb kev tiv thaiv kev tiv thaiv kab mob hauv lub cev thiab txo qhov kev pheej hmoo ntawm kev mob plawv thiab cancer (,).

Cauliflower muab ib qho tseem ceeb ntawm cov tshuaj tua kab mob antioxidant, uas tau txais txiaj ntsig zoo rau txo kev mob thiab tiv thaiv tawm tsam ntau yam mob.

4. Tuaj yeem Pabcuam Kev Txo Phaus

Cauliflower muaj ntau lub zog uas yuav pab nrog poob phaus.

Ua ntej, nws yog qhov qis hauv calories nrog tsuas 25 calories nyob rau ib khob, yog li koj tuaj yeem noj ntau ntawm nws yam tsis muaj rog.

Nws kuj tseem tuaj yeem ua qhov hloov pauv rau cov zaub mov muaj calorie tsawg, xws li mov thiab hmoov.

Raws li qhov muaj txiaj ntsig zoo ntawm cov tshuaj fiber, cov zaub paj dawb ua rau qeeb plab zom mov thiab txhawb txoj kev xav kom ua tiav. Qhov no yuav cia li txo qis cov calories uas koj noj txhua hnub, qhov tseem ceeb ua kom lub cev hnyav (,).

Cov dej siab cov ntsiab lus yog lwm qhov poob phaus zoo ntawm cov zaub paj. Qhov tseeb, 92% ntawm nws qhov hnyav yog ua los ntawm dej. Kev siv ntau cov dej-ntom, cov khoom noj tsis muaj calorie ntau yog txuam nrog kev poob phaus (1,).

Cauliflower tsis muaj calories ntau tab sis muaj fiber ntau thiab dej - txhua yam khoom uas yuav pab tau kom yuag poob.

5. Siab hauv Choline

Cauliflower muaj choline ntau, yog ib qho tseem ceeb ntawm kev noj zaub mov uas ntau tus neeg tsis txaus.

Ib lub khob zaub cob pob muaj li ntawm 45 mg ntawm choline, uas yog li ntawm 11% ntawm qhov kev nqus txaus (AI) rau cov poj niam thiab 8% rau cov txiv neej (1, 22).

Choline muaj ntau lub zog tseem ceeb hauv lub cev.

Yuav pib nrog, nws tau ua lub luag haujlwm tseem ceeb hauv kev tswj hwm qhov kev ncaj ncees ntawm cov cell raws, ua raws cov DNA thiab txhawb cov metabolism (,).

Choline tseem tuaj koom rau hauv lub hlwb kev loj hlob thiab cov khoom tsim cov hlab ntsha (neurotransmitters) uas tsim nyog rau kev noj qab haus huv lub paj hlwb. Dab tsi ntxiv, nws pab tiv thaiv cov roj cholesterol los ntawm kev ua kom lub siab ().

Cov uas tsis haus zaub mov choline txaus yuav muaj kev pheej hmoo siab mob siab thiab siab mob siab, ntxiv rau cov leeg hlwb zoo li lub cev tsis nco qab thiab Alzheimer (,).

Tsis muaj ntau yam khoom noj muaj choline. Cauliflower, nrog rau zaub cob pob, yog ib qho zoo tshaj plaws ntawm cov ntoo uas yog cog ntawm cov as-ham.

Cauliflower yog qhov zoo ntawm choline, cov khoom noj khoom haus zoo rau ntau tus neeg. Nws koom tes nrog ntau cov txheej txheem hauv lub cev thiab ua haujlwm tiv thaiv ntau yam kabmob.

6. Nplua nuj hauv Sulforaphane

Cauliflower muaj sulforaphane, ib qho kev tshawb nrhiav ntau yam antioxidant.

Ntau txoj kev kuaj-raj thiab tsiaj txhu tau pom sulforaphane los pab tshwj xeeb rau kev txhawb kev mob qog noj ntshav los ntawm inhibiting enzymes uas koom nrog kev mob qog nqaij hlav thiab qog hlav (,,).

Raws li qee qhov kev tshawb fawb, sulforaphane kuj tseem tuaj yeem ua kom muaj kev tiv thaiv kabmob loj hlob los ntawm kev rhuav tshem cov cell uas twb tau puas lawm (,,).

Sulforaphane zoo li tiv thaiv feem ntau tiv thaiv mob hnyuv thiab prostate cancer tab sis kuj tau kawm txog nws cov teebmeem rau ntau lwm cov qog nqaij hlav, xws li lub mis, mob leukemia, pancreatic thiab melanoma ().

Kev tshawb fawb qhia tau hais tias sulforaphane kuj tseem tuaj yeem pab txo cov ntshav siab thiab ua kom cov hlab ntsha noj qab haus huv - ob qho tseem ceeb hauv kev tiv thaiv kab mob plawv ().

Thaum kawg, cov kev tshawb fawb tsiaj qhia tias sulforaphane kuj tseem tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv kabmob ntshav qab zib thiab txo cov kev mob ntshav qab zib los ntawm kev mob ntshav qab zib, xws li mob raum ().

Thaum tseem muaj kev tshawb fawb ntxiv los txiav txim siab txog sulforaphane cov kev cuam tshuam rau tib neeg, nws cov txiaj ntsig kev noj qab haus huv muaj kev cia siab.

Cauliflower yog nplua nuj yog sulforaphane, ib tsob nroj paj ntoo uas muaj ntau cov txiaj ntsig zoo, xws li txo qis kev pheej hmoo mob cancer, mob plawv thiab ntshav qab zib.

7. Tsawg-Carb Lwm txoj hauv kev rau nplej thiab Legumes

Cauliflower yog qhov ua tau zoo heev thiab tuaj yeem siv los hloov cov nplej thiab legumes hauv koj cov zaub mov noj.

Tsis tsuas yog qhov no zoo heev los ua kom koj lub veggie nce, tab sis nws kuj tseem muaj txiaj ntsig tshwj xeeb rau cov neeg ua raws cov zaub mov noj qis.

Qhov no yog vim hais tias zaub paj dawb muaj nqis dua hauv carbs dua li nplej thiab legumes.

Piv txwv li, khob dej zaub cob pob muaj 5 grams carbs. Nyob rau tib lub sijhawm, ib khob mov muaj 45 gram ntawm carbs - cuaj zaug tus nqi ntawm cov zaub paj taub (31, 1).

Nov yog qee qhov piv txwv ntawm cov zaub mov txawv uas tuaj yeem ua nrog zaub pob hauv zaub tsis muaj nplej thiab legumes:

• Cauliflower mov: Hloov cov txhuv dawb lossis xim av nrog cov zaub paj taub uas tau ua zoo nkauj thiab tom qab siav, zoo li hauv daim ntawv qhia no.
• Cauliflower pizza crust: Los ntawm pulsing cauliflower nyob rau hauv ib qho khoom noj khoom haus thiab tom qab ntawd ua rau nws ua khob noom cookie, xws li hauv daim ntawv qhia no, koj tuaj yeem ua qab pizza.
• Cauliflower hummus: Chickpeas tuaj yeem hloov nrog cauliflower hauv hummus zaub mov txawv li no.
• Cauliflower mash: Es tsis txhob ua cov qos yaj ywm mos mos, sim daim ntawv qhia no rau cov uas muaj lub tsaj zaub ntsuab uas tsis muaj carb uas yooj yim los ua.
• Cauliflower tortillas: Ua kom siv cov paj ntoo uas muaj lub txiv mis ua ke nrog qe los ua kom cov nqaij ntses uas muaj lub cev tsawg uas tuaj yeem siv rau cov ntaub qhwv, taco lub plhaub lossis cov burritos, zoo li hauv daim ntawv qhia no.
• Cauliflower mac thiab cheese: Nqaij siav zaub mov tuaj yeem ua ke nrog mis nyuj, tshij thiab txuj lom los ua mac thiab cheese, nyiam hauv daim ntawv qhia no.

Cauliflower tuaj yeem hloov cov nplej thiab legumes hauv ntau cov zaub mov txawv, uas yog ib txoj hauv kev noj zaub ntau dua los yog ua raws li cov zaub mov muaj carb tsawg.

8. Yooj yim rau koj cov zaub mov ntxiv

Tsis tsuas yog cauliflower ntau yam, tab sis nws kuj yog yooj yim heev rau ntxiv rau koj cov khoom noj.

Yuav pib nrog, koj tuaj yeem haus nws nyoos, uas yuav tsum tau npaj me me heev. Koj tuaj yeem txaus siab rau cov zaub paj taub li cov khoom noj txom ncauj hauv hummus lossis lwm yam zaub noj qab nyob zoo los ntawm no.

Cauliflower tseem tuaj yeem ua rau noj ntau yam, xws li ncu, ci lossis ci nqaij. Nws ua kom zoo rau sab zaub mov lossis tuaj yeem ua ke nrog cov tais diav xws li kua zaub, zaub nyoos, dej kib thiab nqaij ci.

Tsis txhob hais, nws yog pheej yig thiab dav muaj nyob rau ntawm cov khw muag khoom noj txhua qhov.

Muaj ntau txoj hauv kev los ntxiv rau zaub qhwv rau koj cov zaub mov noj. Nws tuaj yeem noj cov khoom noj siav lossis nyoos thiab ua kom zoo ntxiv rau tsuas yog hais txog txhua yam zaub mov.

Rau hauv qab Kab

Cauliflower muab qee cov txiaj ntsig kev noj qab haus huv zoo.

Nws yog cov khoom noj khoom haus zoo, nrog rau qee qhov ob peb tus neeg xav tau ntau.

Ntxiv rau, zaub paj muaj cov antioxidants tshwj xeeb uas tuaj yeem txo qhov mob thiab tiv thaiv ntau yam kab mob, xws li mob qog noj ntshav thiab mob plawv.

Dab tsi ntxiv, cog zaub qhwv yog yooj yim ntxiv rau koj cov zaub mov noj. Nws yog qab, yooj yim los npaj thiab tuaj yeem hloov cov zaub mov carb ntau hauv ntau cov zaub mov txawv.