Cauliflower vs. Broccoli: ʻO wai ke koho olakino?

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Broccoli a ʻo ka puaʻala he mau mea kanu cruciferous. Ua ʻono lāua ʻelua i ka sautī, kalua a maka paha. Akā ʻo wai ka mea ʻoi aku ke olakino? E nānā kākou i nā mea ʻoiaʻiʻo.

Nā Pono Ola o Broccoli

Kauka Will Cole , IFMCP, DC, a me ka mea nāna i hoʻokumu i kaʻai ketotarian, e haʻi mai iā mākou he meaʻai nui nā huaʻai cruciferous e like me ka broccoli no ka mea he kiʻekiʻe lākou i nā huaora a me nā meaʻai e kōkua i ka hoʻonuiʻana i ke olakino o ka naʻau, ka hakakāʻana i ka maʻi kanesa, a me ka hoʻoponopono houʻana i ke kō koko. He haʻahaʻa haʻahaʻa lākou a me ka fiber kiʻekiʻe, no laila mālama lākou iā ʻoe me ka ʻoluʻolu. A ʻoiai ʻaʻole nā ​​​​huaʻai i nā hale mana protein e like me ka ʻiʻo, loaʻa ka broccoli i kahi nui kahaha.

Ka ʻike meaʻai o Broccoli ( no 1 kīʻaha)
Kalori: 31
ʻO ka protein: 2.6 grams
ʻO nā kalapona: 6 grams
Fiber: 9.6% ka waiwai o kēlā me kēia lā (DV)
Kaluma: 4.3% DV
Huaola K: 116% DV

Nā Pōmaikaʻi Ola ʻē aʻe

Hoʻemi i nā pae Cholesterol
He kiʻekiʻe ka broccoli i ka fiber soluble, i hoʻopili ʻia i ka cholesterol haʻahaʻa. Wahi a kēia haʻawina i paʻi ʻia ma Noiʻi Meaʻai , ʻoi aku ka maikaʻi o ka broccoli mahu no ka hoʻohaʻahaʻa ʻana i nā pae cholesterol. (Ma ke ala, ʻaʻole paha ʻoe e ʻai i ka fiber. No ka 25 a hiki i ka 30 grams a ka FDA i ʻōlelo ai i kēlā me kēia lā, ʻai ka hapa nui o nā ʻAmelika i 16 wale nō. ʻewalu mau meaʻai fiber kiʻekiʻe e hoʻohui i kāu meaʻai.)

Kokua i ka Ola Maka
E like me kā kāloti a me ka bele pepa, maikaʻi ka broccoli no kou mau maka, no ka mea, ʻelua o nā carotenoids nui i loko o ka broccoli, lutein a me zeaxanthin, pili i ka emi ʻana o ka pilikia o nā maʻi o ka maka makahiki. (Eia ʻeono mau meaʻai i hōʻoia ʻia he maikaʻi no kou ʻike maka.)

Paipai i ke ola o ka iwi
ʻO Broccoli kahi kumu nui (non-dairy) o ka calcium, e kōkua ana i ka mālama ʻana i ke olakino iwi. He waiwai nui ia i ka manganese, e kōkua ana i ke kūkulu ʻana i ka iwi iwi a hiki ke kōkua i ka ulu ʻana o ka lauoho. No laila, he mea nui ka broccoli no ka poʻe me ka maʻi o ka maʻi a me nā pilikia iwi ʻē aʻe.

Nā Pōmaikaʻi Ola o ka Puʻalāʻau

E like me ka mea i hōʻoia ʻia e ka meaʻai meaʻai-nutritionist a me ka mea nāna i hoʻokumu Mea ai maoli ʻO Amy Shapiro, he kiʻekiʻe ka cauliflower i ka huaora C, ka huaʻa K, ka calcium, ka waikawa folic, ka pālolo a me ka fiber. Loaʻa i ka cauliflower nā phytonutrients, wahi a Shapiro, nona ka hoʻonui ʻana i ka immune, anti-aging a me nā waiwai hakakā.

papaʻai olakino i ka wā hāpai

ʻO ka ʻike meaʻai o ka pua puaʻa ( no 1 kīʻaha)
Kalori: 27
ʻO ka protein: 2.1 grams
Kāpena: 5 grams
Uila: 8.4% DV
Kaluma: 2.4% DV
Huaola K: 21% DV

Nā Pōmaikaʻi Ola ʻē aʻe

Puna Nui o nā Antioxidants
Mālama nā Antioxidants i kāu mau sela mai nā radical manuahi ʻino a me ka mumū. E like me nā mea kanu cruciferous ʻē aʻe, ʻoi aku ka kiʻekiʻe o ka cauliflower i nā glucosinolates a me isothiocyanates, ʻelua mau pūʻulu antioxidants i hōʻike ʻia e hoʻolōʻihi i ka ulu ʻana o nā maʻi kanesa. ʻO ka ʻai ʻana i nā glucosinolates hiki ke kōkua i ka hoʻohaʻahaʻa i kou pilikia o ka maʻi kanesa. ʻAʻole maopopo loa nā kumu, akā hiki iā lākou ke kōkua i ka hoʻoneʻe ʻana a i ʻole ka hoʻokaʻawale ʻana i nā carcinogens a i ʻole ka hopena i nā pae hormone o kou kino e pale ai i nā maʻi maʻi pili hormone.

Hiki ke kōkua i ka ho'ēmi kaumaha
ʻOiai ʻaʻole kiʻekiʻe ka ʻai i nā calorie, ʻoi aku ka haʻahaʻa o ka cauliflower, e lilo ia i mea e hele ai no ka poʻe e ʻimi nei e lilo i ke kaumaha. He pānaʻi maikaʻi loa ia no nā mea punahele he nui i hoʻopiha ʻia, e like me ka laiki a me ka ʻuala, me ka ʻole o ka ʻono.

No laila ʻo wai ka mea olakino?

Naʻauao-meaʻai, ʻO ka broccoli e hoʻokuʻu iki i kona hoahānau cruciferous , me nā pae kupaianaha o ka calcium, ka huaʻa K a me ka fiber. Eia nō naʻe, he haʻahaʻa nā mea kanu ʻelua i nā calorie a kiʻekiʻe i nā meaʻai maʻamau e like me ka folate, manganese, protein a me nā huaora ʻē aʻe. He mea maʻalahi loa lākou a pono e lilo i ʻāpana o nā meaʻai olakino. Akā inā loaʻa ka lanakila, lawe ka broccoli i ka keke—er, saladi.

Nā lālā o ka Palaka ʻohana (e like me ka broccoli a me ka puaʻala, me ka kale, Brussels sprouts, kāpeti, bok choy a me nā mea hou aʻe) maikaʻi loa no ka hakakā ʻana i ka mumū, wehewehe ka loea meaʻai ketogenic. Kauka Josh Ax , DNM, CNS, DC. ʻO kēia mau mea kanu i manaʻo ʻia he sulfuric, e kōkua ana i ka methylation - ke ala nui biochemical o kou kino e hoʻoponopono i lalo i ka mumū a mālama i kāu mau ala detox e hana maikaʻi loa. Hiki iā lākou ke hoʻoikaika i ke olakino o ka naʻau, pale aku i ka maʻi maʻi a hoʻoponopono hou i kou kō koko.

He aha ke ala maikaʻi loa e ʻai ai iā lākou?

Ua hoʻoholo mua mākou he maʻalahi loa ka cauliflower a me ka broccoli, akā inā ʻoe e ʻimi nei i nā ala ʻono e hoʻohui iā lākou i kāu ʻai i kēlā me kēia lā, e heluhelu ma.

1. Maka

ʻAʻole like me kekahi mau mea kanu (ahem, ʻuala a me Brussels sprouts), ʻono ʻono ka pua puaʻa a me ka broccoli. Inā makemake ʻoe i kahi ʻono hou aʻe, hiki iā mākou ke manaʻo i kahi hummus avocado ʻona a i ʻole ka meli ricotta dip?

kofe ʻeleʻele a i ʻole kī ʻōmaʻomaʻo

2. Mo'a

ʻO ka mahu, kalua ʻia—e inoa ʻoe. Hiki iā ʻoe ke ʻai i kēia mau kāne, ʻo ia, e hoʻemi iki iā lākou, akā pono nā mea āpau i ka lā hoʻopunipuni i kēlā me kēia manawa.

E ho'āʻo: Roasted Broccoli and Bacon Pasta Salad , Charred Broccoli me Sriracha Almond Butter Sauce , Roasted Cauliflower Dip

3. Ma ke 'ano he pani no na mea'ai ola kino

E like me ka mea i ʻōlelo ʻia ma mua, ʻo kēia mau mea kanu cruciferous he mea maikaʻi loa ia, nā mea haʻahaʻa haʻahaʻa i ka calorie no kekahi o kā mākou mea punahele. ʻO ka manawa pinepine, ʻo nā mea āpau āu e makemake ai he poʻo o ka puaʻala a me kahi mea hana meaʻai e hana ai i kahi dupe ʻono a maikaʻi hoʻi o kāu meaʻai leʻaleʻa hewa.

E ho'āʻo: ʻO ka 'Potato' Cauliflower, Cauliflower Fried Rice, Cacio e Pepe Cauliflower, Gluten-Free Cheese and Cauliflower 'Breadsticks' , 'Everything Bagel' Cauliflower Rolls

PILI : Ke hele nei ka hoʻohui ʻana i nā meaʻai, akā hana maoli anei?

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