The benefits of eating broccoli in fitness The benefits of eating broccoli in fitness are that it can prevent cancer, enhance immunity, resist aging and help reduce fat.
1, cancer prevention
Broccoli is most famous for its anticancer effect, especially in the prevention and treatment of gastric cancer and breast cancer. Studies have shown that the most important ingredient in broccoli to prevent cancer is "sulforaphane", which can improve the activity of carcinogen detoxification enzyme and help cancer cells repair to normal cells.
2. Enhance immunity
Broccoli has a very high vitamin C content, which is 5-6 times that of tomatoes. It can improve human immune function, promote liver detoxification and enhance disease resistance.
3. Anti-aging
Broccoli is rich in vitamins, which can enhance the skin's anti-injury ability and help maintain skin elasticity.
4. Fat-reducing assistant
Broccoli is a high-fiber vegetable, which can not only increase satiety, but also effectively reduce the absorption of glucose in the gastrointestinal tract.
How to eat fitness broccoli 1 Don't overcook it.
For example, if broccoli is fried yellow, it will make vegetables have a strong sulfur smell and lose nutrition. Steamed broccoli for about 5 minutes, myrosinase will keep the best, and the broccoli will be more nutritious.
Step 2 mix different vegetables together
For example, cauliflower and cabbage, plus some radishes. Eating different cruciferous vegetables at the same time is more conducive to the absorption of nutrients.
3, add some seasoning to taste better
If you are sensitive to the bitter taste in these vegetables, you can try to add things like soy sauce, lemon juice or vinegar during cooking, or sprinkle a little honey, syrup or jam before cooking to make the seasoning taste stronger to cover up the bitter taste you don't like.
Practice of Fried Broccoli with Shrimp
Ingredients: broccoli 1, shrimp 150g, half a carrot, cooking wine, pepper, fresh soy sauce, salt, oil, one spoonful of sugar and 2 cloves of garlic.
Production steps:
1. Wash the fresh shrimps, shell them and remove the shrimp line.
2. Add a proper amount of pepper to the prepared shrimp and marinate it with cooking wine and delicious soy sauce for a while.
3. Wash broccoli and carrots and cut into pieces.
4. Prepare a pot of water, add chopped broccoli, add appropriate amount of salt and salad oil, and bring to a boil.
5. Cook until the broccoli changes color, take it out and drain it.
6. Pour oil in a hot pan, add minced garlic, marinate shrimps and fry until golden brown.
7. Add chopped carrot slices and broccoli, add appropriate amount of salt and sugar, stir fry for a while!
Garlic and broccoli in oyster sauce
Ingredients: broccoli 1 piece, garlic half, oyster sauce 1 teaspoon, and salt.
Production steps:
1. Cut the broccoli into small flowers, soak it in the sink and use a little salt to make boiling water.
2. After the water boils, put in the lovely broccoli for no more than two minutes, then take it out and drain it.
3. Sit in a pan, add minced garlic when the oil is cold, pour oyster sauce when the fire is half golden, stir fry quickly and evenly, and immediately pour in the drained broccoli. The whole process is very fast.
4. If the drain is not thorough and there is more soup in the pot, you can pour a little sauce appropriately.
Fried meat with broccoli
Ingredients: broccoli 200g, lean pork 200g, garlic 2 cloves, appropriate amount of oil, salt, chicken essence, soy sauce 15ml, oyster sauce.
Production steps:
1, wash broccoli, blanch with boiling water, and shred or slice pork.
2. Heat the oil in the pan, add Jiang Mo and minced garlic and stir-fry until the pork is discolored.
3. Add broccoli and stir fry 1 min.
4. Add salt, monosodium glutamate, soy sauce and oil and mix well. This is a very simple dish. If you like peppers, you can add some peppers and fry them together.
Boiled broccoli in soy sauce
Ingredients: broccoli 1, steamed fish and soy sauce by Lee Kum Kee, with proper amount of oil.
Production steps:
1. After buying broccoli, soak it in plenty of salt water for more than half an hour.
2. Because broccoli is a vegetable with very strong pesticides, and its surface is uneven, it is more likely to have pesticide residues, so it must be handled before eating.
3. soak the washed broccoli and cut it into pieces.
4. Cook broccoli and let it cool. After cooling, add broccoli and pour in steamed fish and soy sauce.
5. Heat a spoonful of oil in the pot and pour it on the broccoli.
Broccoli salad
Ingredients: 1 broccoli, 1 carrot, 2 tablespoons peanut butter, 1 tablespoon sesame paste, 1 tablespoon white vinegar, salt, sugar and ice water.
Production steps:
1. Wash broccoli and carrots, cut broccoli into small flowers, slice carrots, and blanch in boiling water for 30 seconds.
2. Immerse in ice water immediately after taking it out. Take it out after cooling, drain it and put it on a plate for later use.
3. Put peanut butter, sesame paste, white vinegar, a little salt and sugar into a small bowl, add a little water at a time, and stir until it becomes a smooth salad juice.
4. Pour peanuts and sesame sauce vinegar on broccoli.