<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:AllowPNG /> </o:OfficeDocumentSettings> </xml><![endif]--> <p class="MsoNormal">Kanser araştırmacılarının bugüne kadar brokoliyle ilgili olarak toplamda 300 kadar araştırma yapmış olmaları boşuna değil. Çünkü yapılan her bir araştırma brokolinin yalnızca kansere değil, pek çok metabolizma bozukluğuna karşı ciddi bir kalkan olduğunu gösteriyor. İşte brokoli hakkında, özellikle bu sebzeyi yeterince lezzetli bulmayanların akılda tutmaları gereken birkaç bilgi kırıntısı…</p> <p class="MsoNormal">Brokoli buharda pişirmek kaydıyla vücudunuzun kolesterol dengesini sağlamanıza yardımcı olur. Aynı işlevi çiğ brokoli de görür, ama buharda pişirilmişi kadar değil.</p> <p class="MsoNormal">Aynı zamanda müthiş bir detox etkisi olan brokoli, D vitamini ihtiyacınızı da karşılar.</p> <p class="MsoNormal">Brokolide bulunan kaempferol adlı enzim, alerjiye neden olan kimi zararlıların etkisini azaltır.</p> <p class="MsoNormal">Brokoli bazı toksinlerin metabolizmanızda tehlikeli seviyelere ulaşmasını, dolayısıyla size zarar vermelerini engelleyebilecek güçte bir anti-inflammatuar (iltihap sökücü) işlevi görebilir. Özellikle omega-3 eksikliğinden şikayet edenler, brokolinin kendileri için ne denli yararlı olabileceğini muhtemelen tahmin bile edemezler. Şu kadarını bilmek yeterli olabilir: 2 fincan brokoliden alacağınız omega-3 450 miligram civarında.</p> <p class="MsoNormal">Brokoli ve akrabaları (lahana, karnıbahar vb.) C vitamini deposu olmakla kalmaz, size bir de antioxidan olarak hizmet ederler. Brokolideki lutein, zeaxanthin ve beta-caroten adlı üç enzim, doğadaki anahtar antioxidanlardır. Benzerleri içinde bu enzimleri en çok barındıran brokoliden, haftada üç fincan yiyerek ihtiyaç duyduğunuz antioxidan miktarını metabolizmanıza almış olursunuz. Bu miktarda brokoli E vitamini, magnezyum ve çinko ihtiyacınızı da büyük ölçüde karşılar.</p> <p class="MsoNormal">Brokolinin antioxidan, anti-inflammatuar ve pro-detoxikasyon özellikleri bir araya geldiklerinde, kanser araştırmacılarının brokoliye neden bu kadar değer verdiklerini açıklamaya yeter.</p> <p class="MsoNormal">Peki bunca yararlı brokoliyi ne sıklıkla ve ne kadar tüketmek gerekir?</p> <p class="MsoNormal">Her gün yarım fincan buharda pişirilmiş brokoli yeterli diyor uzmanlar. Eğer her gün yiyecek kadar sevmiyorsanız, haftada 2 kez, 2′şer fincan yemeniz de aynı işi görür. Ancak gereğinden fazla pişirilmiş brokoli sahip olduğu gücü de yitirmiş demektir.</p> <p class="MsoNormal">Antik Roma’dan bu yana bilinen ve özellikle Akdeniz civarında sevilen brokolinin nasıl pişirileceğine gelince…</p> <p class="MsoNormal">Brokoliyi soğuk suda yıkayın ve dörde bölün. Kestikten sonra mümkün olduğunca kısa sürede pişirmeye çalışın. Brokoli yapraklarının 5 dakika buharda kalması pişmesi için yeterli. Bundan daha fazla pişirmek ise içeriğindeki vitaminlerin azalmasına neden oluyor. Bu arada bütün yiyecekleriniz gibi brokoliyi de mikrodalgadan uzak tutun. 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