Dab tsi yog Kev Noj Qab Haus Huv Cov txiaj ntsig ntawm Cauliflower?

Zoo Siab

• Zaub qhwv 101
• Cauliflower Nutrition Facts
• Health Benefits of Cauliflower
• Txhawb kev noj qab haus huv digestion
• Tej zaum yuav txo kev pheej hmoo mob qog noj ntshav
• Txhawb Kev Noj Qab Haus Huv
• Pab yuag poob thiab tswj
• Muaj peev xwm txaus ntshai ntawm Cauliflower
• Yuav Ua Li Cas Xaiv, Npaj, thiab Noj Cauliflower
• Tshuaj xyuas rau

Ua tsaug rau nws cov ntaub ntawv muaj txiaj ntsig zoo thiab muaj ntau yam nyob hauv chav ua noj, zaub paj paj tau dhau los ua* tsis txaus ntseeg* nyiam nyob rau ob peb xyoos dhau los - thiab nws tsis nres txhua lub sijhawm sai sai. Cov ntaub ntawv nyob rau hauv taw tes: Cauliflower mov thiab zaub paj zaub pizza tsis yog tsuas yog ib qho ntxiv lawm, tab sis tau dhau los ua ib feem ntawm cov qauv. Tab sis yog lub paj zaub zoo li txhua tus neeg ua rau nws tawm?

Ntawm no yog qhov tob tob rau hauv dab tsi ua rau cov veggie cruciferous no tsim nyog ntawm lub khw muag khoom loj, ua raws li cov kws tshaj lij-pom zoo txoj hauv kev kom txaus siab.

Zaub qhwv 101

Cauliflower yog ib tug cruciferous veggie nrog ib tug ntom, off-dawb lub taub hau lub npe hu ua lub "hwv" uas yog ua los ntawm cov pua pua ntawm cov me me underdeveloped paj, raws li cov Iowa Department of Health. (Yog li "paj" nyob rau hauv nws lub npe. Lub siab = tshuab.) Thaum lub off-dawb ntau yam yog feem ntau, muaj kuj muaj txiv kab ntxwv, ntsuab, thiab ntshav cauliflowers, raws li sau npe dietitian Alyssa Northrop, M.P.H., RD., L.M.T. Raws li cruciferous veggie, cauliflower cuam tshuam nrog zaub qhwv, Brussels sprouts, turnips, zaub ntsuab, zaub ntsuab, thiab zaub paj zaub - txhua yam uas yog ib feem ntawm Brassicaceae tsev neeg, raws li Mayo Clinic Health System.

Cauliflower Nutrition Facts

Muaj ib qho laj thawj vim li cas zaub qhwv tau dhau los ua lub khw muag khoom noj khoom haus thaum hmo ntuj: nws yog zaub mov noj AF. Qhov hnyav, nws tau tawg nrog cov as -ham, cov zaub mov, thiab cov vitamins, suav nrog riboflavin, niacin, thiab vitamin C. Nws kuj tseem muaj cov tshuaj tiv thaiv kab mob siab, ua tsaug rau nws cov vitamin C thiab carotenoids (aka cog cov xim uas tig mus ua vitamin A hauv lub cev).

Tab sis ntawm no yog dab tsi ua cauliflower thiab nws Brassicaceae fam thiaj li tshwj xeeb: Lawv nplua nuj nyob rau hauv glucosinolates, sulfur-muaj cov tebchaw nrog muaj zog antioxidant zog, raws li kev tshawb fawb luam tawm nyob rau hauv Kev Tiv Thaiv Kev Noj Qab Haus Huv thiab Zaub Mov Science. Cov sib txuas, uas feem ntau pom muaj nyob hauv cov zaub cruciferous, kuj txhawb kev tshem tawm cov tshuaj lom thiab txo qhov mob hauv lub cev, hais tias Aryn Doll RDNN, sau npe tus kws noj zaub mov thiab kws qhia zaub mov tshwj xeeb ntawm Natural Grocers. (BTW, "detoxification" hauv cov ntsiab lus no hais txog ua kom muaj peev xwm ua rau muaj kev puas tsuaj, xws li carcinogens, tsis muaj tshuaj lom.

Nov yog cov zaub mov muaj txiaj ntsig ntawm ib khob ntawm zaub paj nyoos (~ 107 grams), raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb:

• 27 calorie ntau ntau
• 2 grams ntawm cov protein
• 1 g yog '
• 5 grams carbohydrates
• 2 grams fiber ntau
• 2 grams suab thaj

Health Benefits of Cauliflower

Nrog nws ntau yam ntawm cov as-ham tseem ceeb, cauliflower yog zaub noj qab haus huv. Ua ntej, cov txiaj ntsig kev noj qab haus huv ntawm zaub paj, raws li kev noj zaub mov noj thiab tshawb fawb tshawb fawb.

Txhawb kev noj qab haus huv digestion

Veggies yog qee qhov txiaj ntsig zoo tshaj plaws ntawm fiber, thiab nrog 2 grams ib khob, zaub paj zaub tsis txawv. Qhov no yog xov xwm zoo rau koj lub plab zom mov, vim "fiber txhawb kev zom zaub mov los ntawm kev ua kom lub plab tsis tu ncua," hais tias Bansari Acharya RD.N., tus kws sau npe noj zaub mov ntawm Food Love. Cauliflower muaj ob qho tib si soluble thiab insoluble fiber, ntxiv Doll, tab sis nws tshwj xeeb tshaj yog nplua nuj nyob hauv cov fiber ntau, uas tsis yaj hauv dej. Nws tau piav qhia "" Koj tuaj yeem xav txog cov fiber ntau uas tsis tuaj yeem hloov pauv tau raws li cov khaub hlab uas hla hauv koj lub plab zom mov kom cov zaub mov thiab pov tseg txav mus, "nws piav qhia. "Nws ntxiv ntau rau cov quav, uas txhawb kev txav mus los thiab tsis tu ncua." Ntawm qhov ntxeev sab, soluble fiber ua yaj nyob rau hauv dej, tsim ib yam khoom zoo li gel uas slows digestion thiab ua rau koj tag nrho. (Txog: Cov txiaj ntsig ntawm fiber ntau ua rau nws yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj)

Tej zaum yuav txo kev pheej hmoo mob qog noj ntshav

Vim tias lawv muaj cov khoom noj zoo rau koj, zaub paj thiab lwm yam zaub cruciferous tam sim no tau kawm txog lawv cov peev xwm tiv thaiv qog noj ntshav, raws li National Cancer Institute. Cauliflower, tshwj xeeb, muaj "nplua nuj concentration ntawm antioxidant tebchaw, nrog rau cov vitamin C, beta-carotene, thiab phytonutrients xws li quercetin thiab kaempferol," hais tias Doll. (Kev ceeb toom ceev: antioxidants neutralize dawb radicals, aka teeb meem molecules uas yuav ua rau kom oxidative kev nyuaj siab - thiab yog li, yuav ua rau muaj kev pheej hmoo ntawm mob thiab mob cancer - thaum lawv sib sau thiab tawm ntawm kev tswj.)

Txhua qhov glucosinolates hauv cov veg zaub cruciferous kuj tseem tuaj yeem qiv tes. Thaum koj npaj (piv txwv li txiav, cua sov), zom, thiab thaum kawg zom zaub paj, piv txwv li, glucosinolates tau tawg ua cov khoom sib txuas xws li indoles thiab isothiocyanates - ob qho uas tau pom los tiv thaiv kev txhim kho mob qog noj ntshav hauv nas thiab nas, according to the NCI. Dab tsi ntxiv, ib hom isothiocyanate (sulforaphane) tau pom tias thwart qhov sib npaug ntawm cov qog nqaij hlav qog noj ntshav ntawm zes qe menyuam hauv kev tshawb fawb xyoo 2018 thiab ntawm cov qog nqaij hlav qog noj ntshav hauv kev tshawb fawb xyoo 2020. Txawm li cas los xij, kev kawm ntau ntxiv ntawm tib neeg yog qhov tsim nyog. (Qhov tseeb lom zem: broccoli sprouts kuj nplua nuj nyob rau hauv sulforaphane.)

Txhawb Kev Noj Qab Haus Huv

Thaum nws los txog rau cov txiaj ntsig kev noj qab haus huv ntawm zaub qhwv, koj tsis tuaj yeem hnov ​​​​qab txog nws cov qib siab ntawm choline, cov khoom noj tseem ceeb uas pab koj lub hlwb thiab lub paj hlwb tswj kev nco, mus ob peb vas, thiab tswj cov leeg, ntawm lwm yam haujlwm, raws li National Institutes. ntawm Health. Choline tseem suav tias yog "lub tsev tsim khoom tseem ceeb ntawm acetylcholine, cov tshuaj xa xov paj hlwb siv los sib txuas lus nrog lwm tus," piav qhia Northrop. Acetylcholine yog ib qho tseem ceeb rau kev nco thiab kev paub - ntau, qhov tseeb, tias "cov qib qis tau cuam tshuam nrog Alzheimer's disease," hais tias Northrop (thiab NIH, rau qhov teeb meem).

Sulforaphane muaj koj lub nraub qaum hauv chav haujlwm no, ib yam nkaus. Cov kab mob qog noj ntshav sib ntaus sib tua cov tshuaj tua kab mob antioxidant thiab tshuaj tiv thaiv kab mob tuaj yeem ua rau qeeb ntawm kev loj hlob ntawm cov kab mob neurodegenerative, suav nrog Alzheimer's disease, Parkinson's disease, thiab ntau yam sclerosis, raws li kev tshuaj xyuas xyoo 2019 hauv lub European Journal of Pharmacology. Dab tsi ntxiv, tsab xov xwm 2019 hauv Lub paj hlwb ncig kuj qhia tias sulforaphane tuaj yeem txhawb nqa neurogenesis lossis paj hlwb kev loj hlob, ntxiv kev tiv thaiv koj lub paj hlwb.

Pab yuag poob thiab tswj

Thaum siv rau hauv qhov chaw ntawm cov khoom noj uas muaj calorie ntau ntau - xws li, hais, ncuav qab zib hauv quiche - zaub qhwv tuaj yeem pab koj poob thiab / lossis tswj qhov hnyav. ICYMI saum toj no, ib khob ntawm zaub paj nyoos tsuas muaj 27 calories, yog li ua rau nws lub hnub qub "hloov pauv rau cov calories ntau dua, cov zaub mov muaj carbohydrates ntau dua xws li mov lossis qos yaj ywm mashed," hais tias Doll.Thiab thaum koj xa nws mus rau cov carbohydrates yooj yim (xav tias: zaub paj zaub tsis siv cov nplej dawb), koj tuaj yeem txo tag nrho cov cals koj haus txhua hnub thaum tseem nyob txaus siab, piav qhia Acharya. Cov fiber ntau hauv cov zaub qhwv tuaj yeem "ua kom muaj kev txaus siab thiab ua tiav rau lub sijhawm ntev," nws hais ntxiv, uas tuaj yeem tswj koj txoj kev noj qab haus huv txhua hnub. (Saib ntxiv: 12 Cov Khoom Noj Noj Qab Haus Huv rau Kev Poob Poob, Raws li Dietitians)

Thiab tom qab ntawd muaj cov paj ntoo cov dej muaj txiaj ntsig zoo. Qhov tseeb, kwv yees li ntawm 92 feem pua ​​ntawm cov veggy cruciferous yog H2O. Raws li koj tej zaum paub, ib feem tseem ceeb ntawm kev tswj hwm qhov hnyav yog tswj kom muaj dej txaus - thiab yog qhov feem ntau ntawm nws qhov hnyav yog dej, zaub paj tuaj yeem pab nrog lub hom phiaj sib ntsib.

Muaj peev xwm txaus ntshai ntawm Cauliflower

Cov zaub nrov tuaj yeem tsis yog rau txhua tus. Cruciferous veggies muaj cov suab thaj nyuaj hu ua raffinose uas nyuaj rau qee cov neeg zom, raws li Harvard Health Publishing. Qhov no tuaj yeem ua rau "muaj roj ntau dhau thiab ua rau lub plab, yog li cov neeg uas muaj lub cev zom zaub mov tsis zoo lossis nquag siv roj yuav tsum txwv cov zaub paj uas lawv noj, tshwj xeeb tshaj yog nyob rau nws daim ntawv nyoos thiab ze rau lub sijhawm pw," piav qhia Acharya. Cov zaub cruciferous kuj muaj cov tshuaj goitrogenic "lossis cov tshuaj uas cuam tshuam nrog cov thyroid ua haujlwm," hais tias Doll. Cov ntsiab lus ntawm goitrogen yog siab dua nyob rau hauv cov zaub qhwv nyoos, yog li yog tias koj muaj cov thyroid teeb meem, Doll qhia kom boiling los yog steaming lub veggie kom txo tau cov tebchaw. Tsis muaj teeb meem plab lossis thyroid? Mus tom ntej thiab chow cia.

Yuav Ua Li Cas Xaiv, Npaj, thiab Noj Cauliflower

Northrop hais tias "Txoj kev siv ntau tshaj plaws los yuav cov zaub paj yog cov tshiab hauv cov khoom lag luam lossis raws li cov paj khov hauv lub tub yees txias," Northrop hais. Thaum yuav yam tshiab, saib kom ruaj khov, tawm-dawb lub taub hau nrog cov paj ntim tau nruj nreem; nplooj yuav tsum tau kawm thiab ci ntsuab, raws li Mayo Clinic Health System. Loose florets, xim av mushy me ntsis, thiab yellowing nplooj yog tag nrho cov cim koj yuav tsum xaiv lwm lub taub hau cauliflower.

Cauliflower tseem niaj hnub muaj ~ lub sijhawm ~, yog li koj lub khw muag khoom yuav zoo li cov khoom npaj zaub paj. Koj tuaj yeem pom "cov zaub qhwv uas zoo ib yam li cov qos yaj ywm mashed thiab cov paj zaub uas tau siv ua zaub mov hloov pauv," hais tias Northrop. Kuj tseem muaj cov paj zaub paj zaub paj zaub pizza, paj zaub paj tawg paj, thiab cov hmoov nplej tsis pub dawb ua nrog cov paj zaub qhuav, nws hais ntxiv-thiab qhov ntawd tsuas yog khawb qhov saum npoo. Thiab tom qab ntawd muaj cov kaus poom thiab pickled cauliflower, aka escabeche, sau tseg Northrop. Nws hais tias "Qhov kev xaiv noj zaub mov zoo tshaj plaws, yog zaub paj tshiab lossis khov," nws hais. Tab sis yog tias koj xav sim ntim cov khoom zaub paj zaub, "ceev faj ntawm cov khoom ntxiv uas tsis tsim nyog lossis tshuaj khaws cia, thiab saib xyuas kom muaj sodium ntau dhau," ceeb toom Northrop.

Hauv tsev, txiav cov zaub paj tshiab yog ib qho yooj yim: Muab nws tso rau ntawm lub rooj txiav, florets tig. Txiav ncaj nraim rau nruab nrab (lengthwise), ces muab lub tiaj tiaj ntawm txhua ib nrab ntawm lub rooj tsavxwm. Txiav qhov nruab nrab ntawm txhua tus los tsim plaub daim. Tom ntej no, txiav cov qia ntawm lub kaum ntse ntse - tsom mus rau qhov chaw uas cov paj tau ntsib cov qia - tom qab ntawd sib nrug ntawm cov paj paj paj nrog koj txhais tes. Khawv koob. (Related: Caulilini Yog Hais Txog Ua Koj Nyiam Zaub Tshiab)

Cov paj ntoo sib cais yuav nyob ntev li plaub hnub hauv lub tub yees, raws li Mayo Clinic Health System, tab sis koj yuav xav pov lawv tom qab ntawd. (Lub taub hau tag nrho yuav tsum nyob ntev li plaub txog rau xya hnub.) Koj tuaj yeem noj zaub paj nyoos nyoos lossis ua noj los ntawm kev ua noj, rhaub, ci, lossis ci; koj yuav paub tias nws tau siav thaum nws tseem khov tab sis kev sib tw. (Saib khaws cov khoom noj uas muaj ntau tshaj? Steaming yog qhov kev xaiv zoo tshaj plaws, hais tias Doll.)

Yog tias koj npaj txhij koom nrog cov paj zaub paj, sim cov tswv yim qab no rau noj zaub paj:

Raws li cov tais ci. "Sim ci tag nrho lub taub hau ntawm zaub paj rau noj zaub tsis qab," qhia Northrop. Txiav tawm cov nplooj thiab tawv qia, nco ntsoov khaws cov florets kom zoo. Txhuam nrog cov roj txiv ntseej, ntxiv cov txuj lom, thiab ci (txiav sab ib sab) rau 30 mus rau 40 feeb ntawm 400 degrees Fahrenheit. Rau cov ntiv tes-nyiam version, ci zaub paj paj ntawm 450 degrees Fahrenheit rau 20 feeb thiab ua ke nrog koj nyiam cov kua ntses.

Hauv curry. "Feem ntau noj hauv Indian zaub mov, zaub paj zaub tuaj yeem ua ke nrog lwm cov zaub xws li taum pauv thiab qos yaj ywm," hais Acharya. Nws feem ntau tau muab nrog mov ci (piv txwv li roti lossis naan) thiab/lossis mov, nws hais ntxiv.

Nyob rau hauv ib lub kua zaub. Cauliflower florets dhau los ua creamy heev thaum siav thiab sib xyaw, ua rau lawv zoo meej rau cog cog "qab zib" kua zaub. Qhov no lub teeb ci qos yaj ywm cauliflower kua zaub, piv txwv li, yog incredibly nplua nuj thiab txaus siab.

Raws li txhuv. Txhawm rau ua kom yooj yim, yuav riced cauliflower - piv txwv li Xwm Ntiaj Teb Kev Xaiv Cauliflower Rice, $ 20 rau 6 hnab, instacart.com - ntawm lub khw. Northrop hais tias "Koj tseem tuaj yeem siv lub tshuab ua zaub mov kom ua rau lub paj zaub kom txog thaum nws zoo li cov nplej," Northrop hais. Pair nws nrog cov khoom noj khoom haus, siv nws qhov chaw lossis mov hauv cov tais diav los yog cov tais diav, lossis ua cov tais diav zoo nkauj risotto. Nov yog li cas: Ua noj zaub paj zaub nrog qej thiab txiv roj roj hauv zaub zaub kom txog thaum nws mos thiab creamy, li 10 feeb, piav qhia txog Northrop. Sib tov hauv Parmesan, lub caij nrog ntsev thiab kua txob, thiab sab saum toj nrog chives lossis parsley rau pluas noj tsis tu ncua.

Raws li Buffalo tis. Cov appetizer no nrov heev uas koj tuaj yeem pom nws hauv cov khoom khov ntawm feem ntau cov khw muag khoom noj. Sim: Tag Nrho Veggie! Khov Taum Khov Zaub Zaub Qaib, $ 6, target.com. Los yog ua nws tom tsev los ntawm tossing zaub paj paj hauv Buffalo sauce thiab ci rau 25 feeb ntawm 375 degrees Fahrenheit. "Ua hauj lwm nrog cov zaub xas lav," pom zoo Northrop, lossis sim nws nrog kev hnav khaub ncaws raws li cashew.

Hauv smoothie. Nws yuav suab txawv txawv, tab sis nws yeej ua haujlwm. Muab cov kua txiv hmab txiv ntoo khov khov nrog cov txiv hmab txiv ntoo qab zib xws li txiv pos nphuab lossis txiv nkhaus taw, thiab koj yuav tsis muaj peev xwm saj cov veggie. Sim qhov no txiv pos nphuab cauliflower smoothie, ua tiav nrog almond butter thiab zib ntab.

Tshuaj xyuas rau