Broccoli and Correct Cooking Methods ;
Broccoli; It is rich in vitamins K and C, fiber, potassium, folic acid and antioxidants. There are 34 kilo calories in 100 grams.
Broccoli can be prepared as sauteed, steamed or boiled. It can also be consumed raw in salads or dips. Both the flower and the stems are completely safe to eat. However, the stems can be fibrous and more difficult to chew. The finer the stems are cut, the easier they are to be chewed.
Cooking Methods
Some cooking methods can reduce the nutritional value of broccoli. We mentioned that broccoli is an excellent source of vitamin C. Vitamin C is a heat sensitive vitamin and its content may vary depending on the cooking method.
In a study; It has been observed that frying broccoli in the pan causes 38% - 33% loss of vitamin C when it is boiled.
It has been observed that cooking, boiling and frying broccoli in a microwave oven causes the nutritional value of “chlorophyll”, a pigment that gives broccoli its green color, to lose its nutritional value.
The steam cooking method has shown that the losses are minimal compared to the other cooking methods we mentioned.
In addition, broccoli is rich in “sulforaphane”, a natural plant compound. Sulforaphane; It can help protect against heart disease, cancer, diabetes and digestive problems.
IMPORTANT NOTE: Soak broccoli in carbonated water for 30 minutes in order to benefit from the sulforaphane substance in broccoli. Then wash and chop finely. Keep it this way for 30 minutes. Here's how you uncovered the sulforaphane ingredient in broccoli.
Can Cause Gas/Blood
Like most vegetables in the cruciferous family, broccoli, both raw and cooked, can cause excessive gas or bloating in some people. may cause bloating.
It can cause digestive distress, especially in people with irritable bowel syndrome (IBS). This is due to high fiber and FODMAP (fermentable oligo-, di-, mono-sa) kkarides and polyols) content.
SUGGESTION: You can add broccoli to your pasta to increase its taste and nutritional value. You can decorate your salads with grated raw broccoli. You can add lightly steamed broccoli to your meat, chicken, fish dishes.
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