{"id":23840,"date":"2018-10-22T17:07:52","date_gmt":"2018-10-22T15:07:52","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=23840"},"modified":"2018-10-22T17:07:52","modified_gmt":"2018-10-22T15:07:52","slug":"broquil-propietats-consells","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/10\/22\/broquil-propietats-consells\/","title":{"rendered":"Br\u00f2quil: propietats i consells per incloure-ho en la nostra dieta"},"content":{"rendered":"<p>El br\u00f2quil, de la fam\u00edlia de les cruc\u00edferes o brassic\u00e0cies, \u00e9s un dels aliments m\u00e9s valorat per les seves propietats. Sorpr\u00e8n per la important quantitat de micronutrients que el converteixen en un veritable tresor vegetal. Com hortalissa, posseeix un 90% d&#8217;aigua i un 2,6 de fibra. Per aix\u00f2 \u00e9s lleuger, prebi\u00f2tic, laxant i molt recomanat pel seu efecte depuratiu, di\u00fcr\u00e8tic i aprimant, potenciat pel potassi.<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-23838\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES.jpg\" alt=\"Br\u00f3coli propiedades y consejos para incluirlo en nuestra dieta\" width=\"1000\" height=\"758\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES-300x227.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES-768x582.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES-80x60.jpg 80w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES-696x528.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/PAG.14_SECCIO_ALIMENTACIO_VERDURES-554x420.jpg 554w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Destaca per les seves vitamines antioxidants A, C i E, que protegeixen del deteriorament de c\u00e8l\u00b7lules i teixits i reforcen els sistemes immune i nervi\u00f3s, entre d&#8217;altres. La vitamina A en forma de beta-carotens que li confereixen el seu caracter\u00edstic color verd o morat. Un altre dels seus carotenoides, la lute\u00efna, protegeix de la degeneraci\u00f3 visual en forma de cataractes o presb\u00edcia. Les vitamina C i E incrementen les funcions del sistema immunol\u00f2gic i protegeixen la pell, ungles i cabell.<\/p>\n<p>Entre les vitamines B \u00e9s ric en B1, que facilita la concentraci\u00f3, en B6, que ajuda a la formaci\u00f3 d&#8217;enzims digestius i en \u00e0cid f\u00f2lic o B9, indispensable per al desenvolupament del fetus, les etapes de creixement, la salut cardiovascular i la prevenci\u00f3 de l&#8217;an\u00e8mia. Cont\u00e9 un ampli ventall de minerals com: f\u00f2sfor, potassi, magnesi, calci, zinc, iode i ferro. Aquest \u00faltim s&#8217;assimila amb facilitat a l&#8217;estar acompanyat de vitamina C i \u00e0cid f\u00f2lic. Com a font de calci i magnesi \u00e9s adequat per a la salut \u00f2ssia i del sistema neuronal.<\/p>\n<p>El br\u00f2quil \u00e9s realment primordial en l&#8217;alta proporci\u00f3 d&#8217;elements fitoqu\u00edmics, d&#8217;alt poder antioxidant, que s&#8217;han revelat actius en la prevenci\u00f3 de c\u00e0ncers com el de boca o de pulm\u00f3. La sinigrina neutralitza les c\u00e8l\u00b7lules precanceroses que poden generar c\u00e0ncers en el tracte digestiu, a l&#8217;est\u00f3mac i el c\u00f2lon. Mentre que els indols protegeixen dels de tipus hormonal, com el de mama o pr\u00f2stata. Altres compostos eliminen nitrosamines i aflatoxines, causants del c\u00e0ncer de fetge.<\/p>\n<blockquote><p>\u00c9s aconsellable incloure dues o tres racions de br\u00f2quil a la setmana<\/p><\/blockquote>\n<p>Se sol prendre bullit o al vapor, per\u00f2 \u00e9s exquisit cru, en amanida o com a aperitiu, sol o macerat en salsa. La calor i l&#8217;aigua del bullit facilita la p\u00e8rdua de la vitamina C i els seus agents bioactius, especialment en coccions llargues. Amb una cocci\u00f3 al vapor o un saltat de 3 a 5 minuts es conserven el 80% dels seus components, alhora que es mant\u00e9 un sabor m\u00e9s intens i una textura agradable i cruixent. Una altra forma excel\u00b7lent \u00e9s prendre-l en brots germinats. Es deteriora amb rapidesa, perqu\u00e8 \u00e9s molt sensible a l&#8217;etil\u00e8 ambiental, s&#8217;ha de conservar a la nevera entre 0 i 10\u00baC, perqu\u00e8 \u00e9s una verdura freda.<\/p>\n<p><strong>Autora:\u00a0<\/strong>Mercedes Blasco. M\u00e0ster en Nutrici\u00f3 i Salut\u00a0<u><a href=\"http:\/\/bonavida099.blogspot.com\" target=\"_blank\" rel=\"noopener\">bonavida099.blogspot.com<\/a><\/u><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/BioEcoActual_Catala_Octubre_2018.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Octubre 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El br&ograve;quil, de la fam&iacute;lia de les cruc&iacute;feres o brassic&agrave;cies, &eacute;s un dels aliments m&eacute;s valorat per les seves propietats. Sorpr&egrave;n per la important quantitat de micronutrients que el converteixen en un veritable tresor vegetal. Com hortalissa, posseeix un 90% d&rsquo;aigua i un 2,6 de fibra. Per aix&ograve; &eacute;s lleuger, prebi&ograve;tic, laxant i molt recomanat [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7171],"tags":[],"class_list":["post-23840","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-superaliments"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Br\u00f2quil: propietats i consells per incloure-ho en la nostra dieta - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"El br\u00f2quil, de la fam\u00edlia de les cruc\u00edferes o brassic\u00e0cies, \u00e9s un dels aliments m\u00e9s valorat per les seves propietats. 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