Broccoli

Broccoli ni uruboga rukomoka mu muryango wa cruciferous, hamwe na chou-fleur, chou vert, n’izindi mboga. Rukungahaye ku ntungamubiri zinyuranye, rukaba rurimo fibre, antioxydants(ibinyabutabire birwanya carbon dioxide mu mubiri ), na vitamini zitandukanye. Reka dusobanukirwe byinshi kuri iyi mboga.

Aho Broccoli Yaturutse

Broccoli ikomoka mu gihugu cy’Ubutaliyani, aho yatangiye guhingwa mu myaka irenga ibihumbi ishize. Izina “broccoli” rikomoka ku ijambo ry’Ikilatini “bracchium” risobanura “ishami,” bitewe n’uko broccoli iteeye. Mu kinyejana cya 18 ni bwo yatangiye gukwira ku isi, cyane cyane muri Amerika no mu Burayi. Broccoli bivugwa ko ishobora kuba yarageze muri Africa mu kinyejana cya 20.

Uko Broccoli Ihingwa

Broccoli ni igihingwa cyoroshye guhinga mu turere dufite ubukonje buringaniye. Dore ibyo umuturage ashobora gukora mu kuyihinga:

1.  Gutegura imbuto: Imbuto za broccoli zibibwa mu butaka bufumbiye neza.

2.  Kuyibiba: Imbuto ziterwa mu mirongo, zikajya hagati ya 30-50 cm kugira ngo zihabwe umwanya wo gukura.

3.  Kuyitaho: Bisaba kuyihingira neza, kuyuhira no gukoresha ifumbire nk’iy’imborera cyangwa ifumbire mvaruganda.

4.  Gusarura: Broccoli isarurwa nyuma y’amezi 2-3, igihe umutwe w’indabyo utarafunguka neza.


Uko Broccoli Itegurwa

Broccoli ishobora gutegurwa mu buryo bwinshi:

  • Kuyiteka: ishobora gutogoswa mu mazi make mu gihe cy’iminota 5-7.
  • Kuyirya mbisi: Ikoreshwa mu mboga-mbisi (salads).
  • Kuyotsa: Ibirungo nka beurre, tungurusumu, cyangwa umutobe w’indimu byongerera broccoli uburyohe.
  • Kuyishyira mu mafunguro atetse: Ikoreshwa mu mitobe y’imboga, cyangwa ku biryo nk’umuceri n’ibishyimbo.

Akamaro ka Broccoli ku Buzima

1.  Kurwanya Kanseri: Irimo sulforaphane, ikinyabutabire cy’ingenzi mu kurwanya kuba warwara kanseri zimwe na zimwe.

2.  Gukomeza amagufwa: Vitamini K n’ubutare bifasha mu gukomera kw’amagufwa.

3.  Ubudahangarwa bw’umubiri: Vitamini C irimo ifasha umubiri kurwanya indwara.

4.  Kurinda umutima: Fibre n’antioxydants bifasha kugabanya cholesterol no kurinda indwara z’umutima.

5.  Gusukura umubiri: Irimo ibinyabutabire bifasha umubiri kwirinda uburozi.


Intungamubiri Zikungahaye muri Broccoli

Muri garama 100 za broccoli, ushobora gusangamo:

  • Vitamini C: 89.2 mg (99% by’ibyo umuntu akenera ku munsi).
  • Vitamini K: 101.6 µg (127% by’ibyo umuntu akenera ku munsi).
  • Fibre: 2.6 g.
  • Kalori: 34.
  • Ububiko bw’umunyu ngugu nka potassium, calcium, na magnesium




Umwanzuro

Broccoli ni uruboga rufite intungamubiri z’ingenzi, rufasha mu buzima bwiza kandi rukaba rworoshye gutegura. Ku bifuza kurya indyo yuzuye, broccoli ni amahitamo meza. Tegura broccoli mu buryo bunyuranye kugira ngo ubonemo intungamubiri zayo zose.