How to eat anti-cancer effects of broccoli best
Talking about the excellent care the nature of the green cauliflower, in fact, it also has to promote the role of the liver detoxification. The study found that broccoli can be activated in the liver enzymes, thereby promoting liver detoxification of poisons and carcinogens.
Unfortunately, such a good kind of vegetable, some people are not good at cooking but just because it distanced themselves from him. Other people who, though often to eat it, but do not eat well, can not have full access to one of the anti-cancer benefits.
To get anti-cancer benefits, naturally we should be one of the sulforaphane had. Unfortunately, this kind of thing is not directly present in the green cauliflower were, but related to allicin, must be in cell damage, let enzyme access to its precursors, in order to emerge.
In other words, direct wholeness raw, the effect is not satisfactory.
The University of Illinois researchers found that, to get anti-cancer substances, involves two kinds of proteins. One is to sulforaphane released glucosidase, and the other is a sulfur-binding protein. The sulfur-binding protein will make just released sulforaphane loss of activity.
The ideal state is: to maintain the enzyme activity, but the sulfur-binding protein necessary to exterminate so that it can not destroy anti-cancer substances.
Sounds, this seems to be a problem. However, careful studies have found that sulfur-binding protein enzyme is more than the Heat intolerance. After tests found that as long as broccoli heated to 60 degrees would be very ideal.
This temperature, the sulfur-binding protein has been inactivated, while the enzyme activity was still maintained, you can maximize the anticancer activity of green cauliflower.
On the other hand considered that, because broccoli is rich in pectin, a more solid wall, which, when eaten raw nutrition and health ingredients are difficult to release them, is not conducive to fully digest and absorb. Therefore, proper cooking is necessary.
However, if you blindly go into the green cauliflower thrown into boiling water, nor is it an ideal choice. Warwick University study found that aside the issue of vitamin C did not say on the anti-cancer component, boil for 30 minutes will make one of the sulfur glycoside material losses as much as 77%.
A long cooking process, in addition to heat losses, but also to active ingredients and nutrients with the water loss.
However, It is gratifying that the loss of steamed broccoli, a small, microwave cooking is not lost within 3 minutes, 5 minutes Youchao losses is very small.
So, how can we know the heat is appropriate? In a suitable heating conditions, cauliflower no obvious soft, but has lost the sense of hard jerky is a crisp and palatable state. This is the most effective anti-cancer substance use status.
University of Warwick researchers also found that cauliflower can cut a good long time after the release. If, after cruciferous vegetables chopped, at room temperature in air for 6 hours, anti-cancer ingredients loss rate of up to 75%.
The complete cruciferous vegetables in the refrigerator storage time to 7 days later, although a small amount of anti-cancer ingredient losses, but not obvious.
Not only green cauliflower is the case, the same in other cruciferous vegetables – such as kale, broccoli, white cauliflower, Brussels sprouts and the like have this rule. In which anti-cancer substances are glucosinolate precursors (glucosinolates), which after metabolism into isothiocyanates (isothiocyanates) substances in order to play an anti-cancer effects. Since the human body is not the active substance is released from the glycoside enzyme, people must rely on their own vegetables to activation of some glycosidase enzymes of these anti-cancer substances. Therefore, proper cooking for improving anti-cancer effects of cruciferous vegetables is essential.
Cooking may remember the following points:
1 Do not soak for too long when washing to prevent cell damage; chopped cooked immediately after the necessary fuel.
2 If eaten raw, must be thin to chew, so that the full release of anti-cancer substances, because it does not change when the cell wall, soft, anti-cancer substance release and absorption more difficult.
3 If the cooking, try to choose a short time heating method, immediately after the breaking of Health Sheng out, to keep a sense of crisp vegetables. This taste and the most effective anti-cancer substances in the state is the same.
4 steamed, stir-fry method of heat transfer efficiency is high and will not allow loss of the active ingredient in water than the boiling method can preserve more of the anti-cancer substances.
If really worried about pesticides … … then it quickly in boiling water, boiled bar. This is the best way to remove pesticides, but it will still lose one third of vitamin C, folate, potassium and active ingredients. There is no perfect thing, only have to measure up the pros and cons啦!