브로콜리 영양성분, 부작용 🥦

안녕하세요.

저는 주변에서 운동을 시작하고 섭취해야 할 채소들을 추천해달라 요구 받으면 제일 먼저 브로콜리를 추천합니다.

한국의 대형마트나 시장, 혹은 조금 큰 동네 슈퍼에 가더라도 쉽게 구할 수 있고 가격 또한 타 채소들에 비해 엄청나게 높게 형성되지 않습니다.

영양소는 더할 나위없이 풍부하게 들어있죠.

 

오늘의 포스팅 주제는 ‘브로콜리’입니다.

 

 

먼저 브로콜리는 100g 기준으로 했을 때 34 kcal라는 착한 칼로리를 가지고 있습니다.

탄수화물 또한 6.64g, 지방 0.37g, 단백질 2.82g 등등 포함 되어 있고 주목해야 할 성분은 비타민C입니다.

 

여타 식물에 비해 비타민C가 풍부해 1번 조리해 먹을 때 30mg 이상의 비타민C가 나온다고 합니다.

비타민C의 대표적인 효능으로는 콜라겐 합성에 관여 하여 피부,골격,혈관,연골 등의 결합 조직을 구성하는데 도움을 주며 항산화 가능 또한 탁월해 활성산소로부터 우리의 몸을 지켜준다고 하죠.

나아가 활성산소로 인한 혈관 기능 장애를 회복 시켜 심혈관 질환을 예방할 수 있으며 세포내 소르비톨 농도를 정상적으로 회복시켜 당뇨병 치료에도 도움을준다고 합니다.

 

여기에 더해 입 속에서 먹으면서 발생하는 3.3 – 디인돌리메탄은 브로콜리가 함유하고 있는 면역 물질을 소화체계에서 분비함으로써 항암 치료를 돕는다고알려져 있습니다.

글루코사민을 갖고 있어 설포라판이라는 항암 물질을 끌어 내는 역할을 하지만 10분 넘게 끓이게 되면 모든 영양소가 파괴되므로 조리 시 주의하셔야 합니다.

 

가장 좋은 섭취 방법은 날것으로 섭취하는 것이 영양소 파괴 없는 가장 좋은 방법이지만, 경우에 따라 증기를 쐬어 익혀 먹는 것도 좋은 방법이라고 합니다.

 

하지만 아무리 좋은 것들이라도 ‘과유불급’이라는 말이 있습니다.

브로콜리와 같은 십자과 채소들은 장기적으로 또는 날것으로 과다 섭취하면 갑상선 기능에 문제를 야기할 수 있다고 하며 기존에 요오드 결핍이 있는 사람들에게 특히 위험하다고 합니다.

 

갑상선 문제가 있는 경우 브로콜리에 들어있는 ‘고이트로젠’이라는 성분이 문제를 일으키는데, 이 성분은 열에 약하기 때문에 위에서 언급한 방법으로 익혀 드시면 괜찮습니다.

 

또 와파린을 포함한 특정 약물과 알레르기 반응 및 부정적인 상호 작용을 일으킬 가능성이 있어 해당사항이 있으신 분들은 섭취 전 의사와 상담을 하시는 것을권장 드립니다.

 

오늘은 이렇게 다이어트에 좋은 음식 ‘브로콜리’에 대해 알아보았는데 도움이 되셨나요?

건강한 섭취를 통해 건강한 몸을 만드시길 바랍니다.

감사합니다.

 

 

 

 

 

Hello.
When I am asked to start exercising and recommend vegetables to eat, I recommend broccoli first.
It is easy to get even if you go to a large discount store, market, or a slightly larger local supermarket in Korea, and the price is not very high compared to other vegetables.
It's full of nutrients.

Today's posting topic is 'Broccoli'.



First, broccoli has 34 kcal of good calories on a 100g basis.
Carbohydrates also contain 6.64g, 0.37g of fat, 2.82g of protein, etc., and vitamin C is an ingredient to pay attention to.

Compared to other plants, it is rich in vitamin C, so more than 30mg of vitamin C is produced when cooked once.
The representative effect of vitamin C is that it is involved in collagen synthesis to help form connective tissues such as skin, skeleton, blood vessels, and cartilage, and is also excellent in antioxidant, protecting our body from free oxygen.
Furthermore, it is said that it can prevent cardiovascular disease by recovering vascular dysfunction caused by free oxygen, and it also helps treat diabetes by restoring the concentration of sorbitol in cells normally.

In addition, 3.3 – Diindolymethane, which is produced by eating in the mouth, is said to help with chemotherapy by secreting immune substances contained in broccoli from the digestive system.
It has glucosamine, so it plays a role in drawing out an anticancer substance called sulforaphane, but if it boils for more than 10 minutes, all nutrients are destroyed, so be careful when cooking.

The best way to consume it is to eat it raw without destroying nutrients, but in some cases, it is also a good way to steam and cook it.

However, no matter how good the things are, there is a saying that 'overpaid' is not enough.
Crucifixion vegetables such as broccoli are said to cause thyroid function problems in the long term or raw and are particularly dangerous for people with iodine deficiency.

If you have a thyroid problem, the ingredient "goitrogen" in broccoli causes the problem, and this ingredient is weak against heat, so it's okay to cook it by the method mentioned above.

In addition, there is a possibility of allergic reactions and negative interactions with certain drugs, including warfarin, so it is recommended for those who have such issues to consult with a doctor before taking them.

Today, we learned about "Broccoli," which is a good food for losing weight, did it help you?
I hope you make a healthy body through healthy intake.
Thank you.