BroccoliAlso known as "vegetable crown", due to the high nutritional value of broccoli.It is rich inproteinfiber, sugar, fat, vitamins andcarrotsvegetables, with nutritional components ranking first among similar vegetables, and with a delicious taste, it has now become a popular dish widely accepted by consumers.About the nutritional value and eating precautions of broccoli, this section will introduce them one by one.

 

Nutritional value of broccoli

 

Originally, broccoli appeared as a garnish in Western meals, and was discovered because of its delicious taste.Now, broccoli has become aeveryday dish, and its nutritional value is gradually understood by people.

Broccoli contains protein, carbohydrates, fat, minerals, vitamin C andcarrotsvegetables and so on.In addition, broccoli contains a lot of calcium, phosphorus, iron, potassium, zinc, manganese, etc., and its mineral content is more comprehensive than other vegetables.

Specifically, the nutritional value of broccoli is as follows:

1. The vitamin K in broccoli can maintain the toughness of thebloodvessels, which are not easily broken.

2. The vitamin C in broccoli is extremely high, which is not only beneficial for human growth and development, but can also improve the body's immune function and promote liver detoxification.Vitamin C also has a strong free radical scavenging effect, especially with a significant inhibitory effect on the formation of nitrosamine.

3. An enzyme extracted from broccoli can prevent cancer.

4. Broccoli contains a lot of selenium.Selenium has anti-cancer, anti-aging, immune enhancement, and promotes child growth and development functions, and can also help prevent adult diseases such as high blood pressure and heart disease.

5. Broccoli contains dithiolane, which can reduce the formation of melanin and prevent the formation of skin pigmentation, and regular consumption has a good whitening effect on the skin.

6. The flavonoids in broccoli can reduce the occurrence of cardiovascular diseases.

7. Broccoli also contains various indole derivatives, which have the function of lowering the level of estrogen in the human body, and can prevent the occurrence of breast cancer.

8. Broccoli contains a lot of ascorbic acid, which can enhance the detoxification ability of the liver and improve the body's immunity.

9. Broccoli contains antioxidant isothiocyanates, which can avoid damage to the eyes by ultraviolet rays in the sun.

10. Broccoli also contains precious nutrients such as unique folic acid and amino acids.

The nutritional value of broccoli is very high, and it is recommended to eat broccoli in autumn, because the nutritional content in the broccoli stem is the highest in this season.

Functions and effects of broccoli

 

According to traditional Chinese medicine, broccoli is cool and sweet, with the functions of replenishing kidney and marrow, strengthening bones and brain, and nourishing the spleen and stomach. Frequent consumption of broccoli can treat chronic diseases, limb weakness, tinnitus and memory loss, and weak spleen and stomach, as well as delayed growth in children.Specifically, the functions and effects of broccoli are as follows:

1. Broccoli contains microelements with antioxidant and anti-cancer properties, which can be eaten regularly to prevent breast cancer, colorectal cancer and stomach cancer.

2. Broccoli is one of the foods with the most flavonoids.Flavonoids can prevent infection and can also prevent cholesterol oxidation, prevent blood platelets from clotting, and reduce the risk of heart disease and stroke.

3. The high content of vitamin C in broccoli makes it effective in enhancing the detoxification ability of the liver and improving the body's immunity, and can prevent the occurrence of colds and blood poisoning.

4. Broccoli has the function of killing Helicobacter pylori, which causes stomach cancer.

5. Broccoli is a high-fiber vegetable, which can effectively control diabetes.

6. Children often eat broccoli, which can promote growth, maintain normal teeth and bones, protect vision, and improve memory.

7. According to studies in cell biology and molecular biology, foods such as broccoli, garlic and tea have protective effects on the optic nerve, and can be used as dietary remedies for patients with eye diseases.

8. Broccoli contains a chemical called glucosinolate, which "activates" a protective protein in the blood vessels, forming its own defense system, thereby preventing blood vessel blockage.

9. The glucosinolate extracted from broccoli can help people maintain their mental sharpness in old age.

How to cook broccoli

 

Broccoli is now a popular home-cooked dish, and many mothers are eager to study the ways to cook broccoli, so there are many ways to cook broccoli.

Three common ways to cook broccoli are as follows:

One: Stir-fried broccoli

Ingredients:Broccoli, carrots, vegetable oil, seasonings

Instructions:

1. Cut off a small part of the broccoli root, then cut it into small pieces, and wash it.Slice carrots and set aside.

2. Boil water, add a little salt, and then add broccoli to blanch for about 1 minute.

3. When the water boils again, add carrots and blanch for 1 minute.

4. Heat the oil in a pan, add broccoli and carrots, stir-fry for 2 minutes, then add seasonings.

Two: Garlic broccoli

Ingredients: Broccoli,fishsauce, five-spice powder, water starch, seasonings

Instructions:

1. Cut broccoli into pieces, and mince garlic.

2. Blanch broccoli.

3. Sauté garlic in oil.

4. Continue to add salt, five-spice powder, and sugar.5. Continue to addsoy sauce

and stir-fry.

6. Add water.

7. Add fish sauce.

7. Season the soup and add broccoli to stir-fry, then add seasonings.

8. Add water starch and thicken.

Three: Cold broccoliIngredients: Broccoli,wood ear

green onion, seasonings

Instructions:Soak wood ear in water.Cut broccoli into small pieces and soak in water.

Slice carrots and mold them into flower shapes.

2. Boil water, blanch broccoli and carrots, and add wood ear.

85. Cool the vegetables.Scallion oil87. Sauté green onions in oil.

5. Pour scallion oil over the broccoli, adding a little salt,89. Add chopped green onions to the broccoli and add a little salt andSeason to taste.

chicken broth

Season.

The method of making broccoli is not difficult. Can you understand it?

Suitable crowd for broccoli

Broccoli is a very nutritious vegetable, which is suitable for most people to eat. So who is more suitable to eat broccoli?

First, women are suitable for eating broccoli.

Second, the elderly are also suitable for eating broccoli.

Third, children can also eat broccoli.

 

In short, everyone can eat broccoli.Cooking precautions for broccoli:

1. Don't cook broccoli too much. Excessive cooking will make the broccoli have a strong sulfur taste and lose nutrients.2. You can mix different vegetables together.Eating different cruciferous vegetables together can help absorb more nutrients.3. You can try to add soy sauce, lemon juice or vinegar when cooking, or drizzle a little honey on top before serving. This can mask the unpleasant taste.4. Add garlic when cooking. Garlic contains active compounds that are beneficial for the heart, which can also reduce the loss of antioxidants in vegetables.

If you want to cook a healthy and delicious stir-fried broccoli, be sure to pay attention to the above points.

3. When blanching the broccoli, do not blanch for too long, otherwise it will lose its crispness, and the resulting dish will be significantly affected.

4. After blanching the broccoli, it should be immediately cooled in cold water, then drained and used.

5. The time for cooking and adding salt to the broccoli should also not be too long, otherwise it may lose or destroy the nutrients that have anti-cancer properties.

In addition, some people cannot tolerate the bitter taste of broccoli. In fact, changing the cooking method can avoid this:

1. Do not overcook.Overcooking broccoli will make the vegetables have a strong sulfur taste and lose nutrients.

2. You can mix different vegetables together.Consuming different cruciferous vegetables at the same time can be more beneficial for the absorption of their nutrients.

3. You can try to add soy sauce,lemon juice, orvinegaretc. during cooking, or drizzle a littlehoneybefore serving, which can mask the bitter taste you don't like.4. Add garlic during cooking.

Garlic is rich in beneficial active ingredients for the heart, and can also reduce the loss of antioxidants in vegetables.If you want to eat a healthy and delicious stir-fried broccoli, remember to pay attention to the above aspects.

Want to make a healthy and delicious stir-fried broccoli dish, be sure to pay attention to the following aspects.