Broccoli is known to have had a myriad of benefits, one being that is able to fight off cancer cells. However, according to a recent study, how to cook broccoli strongly determines its ability to do just that.
Broccoli and other vegetables in bloom is a source of both compounds are sulforafan. The compound is known to have a strong anticancer benefits in laboratory studies. However, to form the compound, broccoli requires an enzyme called with mirosinase. If the enzyme is defective, then sulforafan will not be formed.
Therefore, any researchers tested several techniques to cook broccoli. They compare the broccoli with the boiled way, in microwave, and steamed. Later, they find a way of steaming is the best in keeping the enzyme remains active.
According to researchers the University of Illinois origin, steaming for five minutes is the best way of cooking to retain the enzyme misorsinase on broccoli. In addition, if accustomed to eating broccoli is cooked, another way to get that is with sulforafan eat vegetables raw way.
In this study, the researchers also compared the Group of participants who were given the supplement broccoli without mirosinase and other groups who were given food broccoli with mirosinase. The result is the level of sulfarofan in the second group was significantly higher than the first group.
Mustard, horseradish, wasabi, and the other a flowering vegetable contains mirosinase which form sulforafan. From the results of previous studies have also shown that boil the vegetables for a long time can eliminate the vitamins they contain, such as vitamin C, folate, and niacin.
If you have a microwave, then all the cooking process and warm meals can run faster. No need to hassle or waiting time if You want to boil the vegetables, especially broccoli. With the help of a microwave, broccoli can be steamed quickly. Check out the following tips so that the results of the steamed broccoli stay fresh and not too soft.
- Wash Broccoli later pieces in a smaller size and in the same size.
- Put the Bowl on top of a special microwave and add a little water, no more than 2 tablespoons of water for 2 to 3 fresh broccoli, and then cover the bowl.
- Cook in the microwave for 2 to 2.5 minutes later check. If broccoli is still hard, cover the bowl and again steamed in the microwave until it reaches a level of maturity that you want but do not more than five minutes.
- Once cooked, remove the bowl, strain the remaining water and steamed broccoli ready presented or in another menu.
Additional tips: be sure to use less water so that the results of the steamed broccoli are tender and not overcooked which reduces the risk of eliminating the natural nutrients of broccoli.