Broccoli

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Broccoli is an annual plant in the cabbage family that looks similar to cauliflower, but is dark green in color and surpasses it in the amount of trace elements contained.

The nutritional value Portion Broccoli cabbage 100 g Amount per serving Calories 34 Calories from Fat 3.33 % Daily value ^* Total Fat 0.37 g 1% Saturate fats 0.04 g 0% Polyunsaturated. fats 0.04 g Monounsaturated. fats 0.01 g Cholesterol 0 mg 0% Sodium 33 mg 1% Potassium 316 mg 9% Total Carbohydrates 6.64g 2% Sugar 1.7 g Dietary fiber 2.6 g 10% Proteins 2.82 g 6% Vitamin A 12% Vitamin B6 9% Vitamin C 149% Vitamin K 127% Niacin 3% Thiamine 5% Iron 4% Calcium 5% Magnesium 5% Phosphorus 7% Zinc 3% * Calculation for a daily diet of 2000 kcal

The ratio of BJU in the product

Source: depositphotos.com How to burn 34 kcal?

Walking	9 minutes
Jogging	4 minutes
Swimming	3 min.
A bike	5 minutes.
Aerobics	7 minutes
Household chores	11 minutes

Health benefits of broccoli

The beneficial properties of broccoli are determined by the nutrients found in it. The protein found in broccoli (2.82 g in 100 g of the edible part of the plant) is comparable in nutritional value to the protein of chicken eggs or beef. At the same time, the quality of broccoli protein is noted - the amino acids contained in it can prevent many diseases, in particular, cardiovascular diseases.

Due to the contained potassium, cabbage helps to remove excess salts and water, calcium and phosphorus - to improve the condition of bone tissue, iron, copper, cobalt - to stabilize the process of hematopoiesis, vitamin C and zinc - to protect the body from the effects of free radicals, vitamin B - to support the nervous system. Broccoli is rich in iodine, which is important for thyroid diseases, and regular consumption of this cabbage serves as a good prevention of endocrine system diseases.

The property of broccoli, such as cleansing the intestines from toxins and toxins, is also valuable - cabbage contains a lot of dietary fiber.

The calorie content of broccoli is only 33kcal per 100g, so cabbage, given its cleansing properties, is advised to be included in therapeutic diets and diets for weight loss.

Broccoli has a beneficial effect on the condition of the retina and the lens, it is highly recommended for those who are undergoing treatment for cataracts, cabbage also helps to recover from a severe infection, improves digestion and appetite.

Application of broccoli cabbage

Despite its nutritional value and low calorie content, broccoli is not a popular product due to the fact that not everyone knows how to prepare it correctly, so as to give it an attractive taste and preserve the nutrients it contains.

Raw broccoli is considered the healthiest. Most often it is served disassembled into inflorescences, poured with melted butter or olive oil, seasoned with pepper. You can make a salad with raw broccoli. In addition to cabbage, you need to take a medium-sized cucumber, tomato, leeks and herbs. Broccoli is taken apart, the rest of the vegetables are cut, everything is mixed, seasoned with salt and pepper to taste, seasoned with olive oil. This salad is very useful as it contains a lot of vitamins and fiber.

In order to get used to this cabbage, you can introduce it into your menu gradually, adding a few cabbage inflorescences to any vegetable salad. For those who still cannot eat this cabbage raw, it is advised to pour boiling water over it.

In addition, boiled or baked broccoli cabbage is a good side dish for meat, fish, it can be used to make vitamin cream soup. You can make sandwiches with cheese and boiled or raw broccoli. It should only be taken into account that it is better to cook this cabbage only by steaming or stewing slowly in a small amount of water. Broccoli is boiled for no more than 5-6 minutes; with prolonged cooking, it loses about 50% of trace elements.

It is not recommended to cook broccoli in a microwave oven - the loss of trace elements is about 85%.

To prepare broccoli cream soup, boil and grind spinach and cabbage in a blender, add a spoonful of bread crumbs, dilute 2 tablespoons of starch, 3 tablespoons of cream or sour cream in a small amount of vegetable broth, combine with spinach and cabbage, bring to a boil. When serving, the soup can be flavored with soy sauce or lemon juice. Despite the calorie content of broccoli, this soup cannot be called dietary, due to the presence of sour cream and starch, but it is still recommended to include it regularly in your diet, because a properly prepared soup contains a record amount of vitamins.