In this issue, we continue to share with you a kind of food suitable for fitness diet, broccoli.
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
Some people call "broccoli, chicken breast, boiled eggs and oatmeal" the four major fitness items. There is nothing wrong with this statement. People who exercise should have eaten four kinds of fitness, and often eat them. There is another way to share chicken breast. I put a little lemon juice in the roast chicken breast, which is delicious. Chicken breast is not so fishy. Back to the topic, let's share it today, broccoli.
First of all, look at the nutritional components of broccoli. Broccoli mainly contains cellulose, protein, carbohydrates, fats, minerals, vitamin C and carotene.
According to the analysis, every 100g of fresh broccoli contains 3.5g-4.5g of protein, which is three times that of broccoli and four times that of tomato.
In addition, the mineral composition of broccoli is more comprehensive than other vegetables, and the content of calcium, phosphorus, iron, potassium, zinc and manganese is very rich, which is much higher than that of cruciferous cabbage.
The cellulose content of broccoli reaches 1.6%, while the legendary leek with ultra-high fiber content is only 1.4%.
What are the benefits of broccoli for fitness people?
First, for people who are reducing fat, they should tend to eat foods with high protein but low calories when choosing ingredients, and at the same time, it is best to feel full, so as to control more calorie intake. In this regard, broccoli is the perfect choice.
Broccoli is rich in dietary fiber, which can bring a strong satiety. At the same time, the content of protein in broccoli is the same as that of rice and corn, but the calories are less than half of them, which fully meets the requirements of reducing the calorie intake of sports and fitness people.
Secondly, for people who exercise and keep fit, besides supplementing protein, calcium intake is also very important. The calcium content of broccoli is even higher than most dairy products. Regular intake of broccoli can strengthen human bones, prevent osteoporosis and ensure bone health.
Of course, broccoli has other benefits. Broccoli, for example, contains a lot of beta carotene, zinc and solar elements, which can enhance the human immune system. Moreover, vitamin C and antioxidants in broccoli can effectively prevent colds and relieve cold symptoms.
In addition, lutein, vitamin B6 and folic acid contained in broccoli have the function of preventing cardiovascular diseases; Potassium, magnesium and calcium help to stabilize human blood pressure.
How to choose broccoli?
First of all, we should choose strong, fresh, tender and delicious ones. If the bud is turquoise, it is tender, which makes it delicious and easy to store. In addition, the surface of broccoli ball is not concave and convex, and the less concave and convex, the better.
However, my choice method is simple, that is, tell my boss that he will choose a broccoli for me. If he brings me something bad, I won't go to his house next time. Anyway, there are so many vendors selling vegetables, so I'll change one.
Finally, what should I pay attention to when eating broccoli?
Broccoli should not be eaten raw, but it should not be cooked for too long, preferably not more than 5 minutes. In order to ensure that the nutritional value is not lost, if you catch a cold, it is recommended to wash and cut into pieces and blanch with hot water. Suggest 1-2 minutes, not too long, keep it bright green.
Broccoli is good, but you can't eat any. Eating with different vegetables, such as eating different cruciferous vegetables at the same time, is more conducive to the absorption of nutrients.
I personally like to eat broccoli with garlic, which is delicious. Garlic can also reduce the loss of antioxidants in vegetables.
And broccoli often has pesticide residues, which is easy to cause lettuce worms. Before eating, you can soak broccoli in salt water for a few minutes, and the cabbage caterpillar will come out, and at the same time, you can remove the residual pesticides.
Ok, this program is over!
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,