Na lintja li ka ja broccoli 'me na e bolokehile?

Ha ba le mothating oa ho arolelana meroho ho tloha poleiti ea bona le ntja, mong'a eona a ka 'na a ipotsa hore na meroho ena e molemo bakeng sa phoofolo ea lapeng?

Ka bokhutšoanyane, ho joalo! Broccoli ke pheko e bolokehileng le e monate bakeng sa metsoalle ea hau ea maoto a mane mme e kanna ea fana ka melemo ea bophelo bo botle. Empa ho na le lintho tse 'maloa tseo u ka li nahanang ha u fepa ntja ea hau meroho ena.

Na broccoli e ntle bakeng sa lintja?

Batho ba bitsa broccoli sejo sa boleng bo holimo ka lebaka la boleng ba eona bo phahameng ba phepo. Moroho ona o ka boela oa thusa lintja ka litsela tse ngata.

E na le fiber e ngata, e thusang tšilo ea lijo le ho laola boima ba 'mele, le livithamine tse kenyeletsang A, B, C, D, E, le K, tse thusang ho ntlafatsa bophelo bo botle ka kakaretso. Broccoli e boetse e na le lutein, limatlafatsi bakeng sa bophelo bo botle ba mahlo le pelo, le li-antioxidants tse ling tse thusang ho loantša ho ruruha.

Kaha lintja ke li-omnivores, meroho e kang broccoli e ka ba tlatsetso e phetseng hantle lijong tsa tsona. Leha ho le joalo, meroho ea cruciferous ho lumeloa hore e baka tlhahiso e eketsehileng ea khase, kahoo motsoalle oa hau oa maoto a mane a ka bokella likhase.

Mabaka a ho tšoenyeha

Litla-morao tsa ho ja broccoli ke khase, e ka bakang ho tšoenyeha. Ho eketseha ha khase ho ka 'na ha bontša hore ntja e na le mathata a ho sila lijo. Ka hona, haeba ka mor'a hore phoofolo ea lapeng e je broccoli ka lekhetlo la pele, monko o ka foleteng o ile oa fetoha o sa mamelleheng ka ho feletseng, ho molemo ho bitsa ngaka ea liphoofolo ho laola mathata a tebileng haholoanyane.

Ho phaella moo, ha u fa ntja ea hau broccoli, ho na le lintlha tse ling tse tharo tseo u lokelang ho li hopola:

1. Taolo ea boholo ba karolo

Poleloana e reng "ntho e 'ngoe le e 'ngoe e ntle ka mokhoa o itekanetseng" e sebetsa le ho broccoli. Ho latela Mokhatlo oa Lefatše oa Liphoofolo tse Nyane, ha broccoli e ka jeoa ke metsoalle e maoto a mane, ho ja meroho ena e ngata haholo ho ka baka bohloko ba mala ho phoofolo ea hau ea lapeng. Litsebi tsa mokhatlo li hlalosa hore ho qoba mathata a bophelo bo botle, meroho ena ha ea lokela ho etsa karolo e fetang 10% ea lijo tsa letsatsi le letsatsi tsa ntja. 

Broccoli e na le isothiocyanate, motsoako oa tlhaho oa lik'hemik'hale. Hammoho le fiber le tsoekere e rarahaneng, e ka baka litšitiso tse bobebe ho isa ho tse matla tsa tšilo ea lijo, ho kenyeletsoa khase, tšilo ea lijo, letšollo le tšubuhlellano.

Ho feta moo, o hloka ho beha leihlo ho noa ha vithamine C ea ntja ea hau. "Haeba motho a hloka ho fumana vithamine C lijong tsa hae, likatse le lintja li khona ho e hlahisa ka botsona," ho hlalosa Cummings School of Veterinary Medicine Univesithing ea Tufts.

2. Kotsi ea ho khangoa

Mahlaka a Broccoli aa jeoa, empa a beha kotsi e kholo ea ho khangoa ke liphoofolo tse ruuoang lapeng. Ho latela American Kennel Club, mahlaka a broccoli a ka “bakela tšitiso ea ’metso, haholo-holo lintjang tse nyenyane.”

Ho thibela ho khangoa, khaola broccoli likotoana tse nyane pele u e fa motsoalle oa hau ea maoto a mane. Hape, u se ke ua tlohela ntja ea hao ho fihlela e qeta ho ja e le hore u se ke ua fetoa ke matšoao a mathata.

3. Libaktheria tse mpe

Broccoli e na le mefuta e mengata: e ka jeoa e phehiloe, e phehiloe, e behiloe kapa e le tala. Leha ho le joalo, haeba ntja e feptjoa broccoli e tala, e lokela ho hlatsuoa hantle ka lebaka la kotsi e eketsehileng ea libaktheria tse kang salmonella ho kena tsamaisong ea lijo tsa phoofolo ea lapeng. 

“Le hoja ka kakaretso lintja le likatse li khona ho mamella libaktheria tsena [ho feta batho], ha lia sireletseha ka ho feletseng ho tsona ’me li ka kula haholo,” ho bolela American Association of Feed Control Officials.

Matšoao a tšoaetso ea salmonella ho lintja a kenyelletsa tse latelang:

• ho hlatsa;
• mocheso o eketsehileng oa 'mele;
• ho felloa ke metsi 'meleng;
• ho hloka takatso ea lijo;
• ho eketseha ha lebelo la pelo;
• lethary.

Haeba ntja ea hau e bontša leha e le efe ea matšoao ana ka mor'a ho ja broccoli, u lokela ho ikopanya le ngaka ea hau ea liphoofolo hang-hang ho ithuta ka mekhoa ea phekolo.

A na u ka fa ntja ea hau broccoli? Ehlile, empa ka teka-tekano. Moroho ona o lokela ho nkoa e le seneke se nang le phepo, empa eseng e le mokhoa o ka sehloohong. U ka fa ntja ea hau broccoli hammoho le lijo tse leka-lekaneng tsa ntja tse etselitsoeng ho khotsofatsa litlhoko tse khethehileng tsa phepo ea ntja ea hau.