![\"\"](\"https:\/\/kaylestore.b-cdn.net\/wp-content\/uploads\/2025\/11\/242-300x157.jpg\")
<\/figure>\n\n\n\nDoporu\u010duje se j\u00edst alespo\u0148 p\u011bt \u0161\u00e1lk\u016f brukvovit\u00e9 zeleniny t\u00fddn\u011b, zejm\u00e9na brokolice a kv\u011bt\u00e1ku. Pro\u010d stoj\u00ed za to tuto zeleninu j\u00edst? Podobnosti mezi brokolic\u00ed a kv\u011bt\u00e1kem se vztahuj\u00ed i \u200b\u200bna jejich obsah \u017eivin.<\/p>\n\n\n\n
Vitam\u00edny<\/strong><\/p>\n\n\n\n Brokolice i kv\u011bt\u00e1k obsahuj\u00ed vitam\u00edny A, C a K, ale brokolice nab\u00edz\u00ed vy\u0161\u0161\u00ed nutri\u010dn\u00ed hustotu v\u0161ech t\u0159\u00ed vitam\u00edn\u016f. Vitam\u00edny A a C jsou nezbytn\u00e9 pro podporu imunity.<\/p>\n\n\n\n \u0160\u00e1lek brokolice obsahuje 2 280,7 IU (mezin\u00e1rodn\u00edch jednotek) vitam\u00ednu A, co\u017e je 46,6 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky. Obsahuje tak\u00e9 123,4 mg (miligram\u016f) vitam\u00ednu C, co\u017e je ohromuj\u00edc\u00edch 205,7 % doporu\u010den\u00e9 denn\u00ed d\u00e1vky! Kv\u011bt\u00e1k obsahuje pouze 54,9 mg vitam\u00ednu C a 21,08 IU vitam\u00ednu A.<\/p>\n\n\n\n A co vitam\u00edn K? Brokolice v t\u00e9to kategorii tak\u00e9 p\u0159ed\u010d\u00ed kv\u011bt\u00e1k. Brokolice obsahuje 155,2 mcg (mikrogram\u016f) vitam\u00ednu K, oproti 11,2 mcg v kv\u011bt\u00e1ku. Tato zelen\u00e1 brukvovit\u00e1 zelenina obsahuje tak\u00e9 vy\u0161\u0161\u00ed mno\u017estv\u00ed vitam\u00ednu E a vitam\u00edn\u016f skupiny B: kyseliny listov\u00e9 (B9), pyridoxinu (B6), kyseliny pantothenov\u00e9 (B5), niacinu (B3) a riboflavinu (B2).<\/p>\n\n\n\n Protein<\/strong><\/p>\n\n\n\n B\u00edlkoviny jsou nezbytn\u00e9 pro ka\u017edou bu\u0148ku v t\u011ble. Tato makro\u017eivina je pova\u017eov\u00e1na za nezbytnou pro budov\u00e1n\u00ed a posilov\u00e1n\u00ed sval\u016f, kost\u00ed, k\u016f\u017ee, chrupavek a krve. B\u00edlkoviny jsou tak\u00e9 nezbytn\u00e9 pro silnou imunitu a spr\u00e1vnou funkci mozku.<\/p>\n\n\n\n Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee ne v\u0161echny zdroje b\u00edlkovin jsou si rovny. Nap\u0159\u00edklad va\u0161e denn\u00ed proteinov\u00e1 ty\u010dinka m\u016f\u017ee m\u00edt vysok\u00fd obsah b\u00edlkovin, ale tak\u00e9 m\u016f\u017ee obsahovat cukr a p\u0159\u00edsady. Brukvovit\u00e1 zelenina, jako je kv\u011bt\u00e1k a brokolice, p\u0159isp\u00edv\u00e1 k va\u0161emu denn\u00edmu p\u0159\u00edjmu b\u00edlkovin, ale brokolice se tak\u00e9 py\u0161n\u00ed vy\u0161\u0161\u00edm obsahem b\u00edlkovin. \u0160\u00e1lek va\u0159en\u00e9 brokolice (156 gram\u016f) obsahuje 4,7 gramu b\u00edlkovin, zat\u00edmco kv\u011bt\u00e1k obsahuje 2,3 gramu b\u00edlkovin na \u0161\u00e1lek (124 gram\u016f).<\/p>\n\n\n\n Kalorie<\/strong><\/p>\n\n\n\n M\u00e1te obavy z p\u0159\u00edjmu kalori\u00ed? Dobrou zpr\u00e1vou je, \u017ee brokolice i kv\u011bt\u00e1k maj\u00ed extr\u00e9mn\u011b n\u00edzk\u00fd obsah kalori\u00ed; kv\u011bt\u00e1k m\u00e1 v\u0161ak v t\u00e9to kategorii m\u00edrnou v\u00fdhodu. Jeden \u0161\u00e1lek uva\u0159en\u00e9 brokolice obsahuje 44 kalori\u00ed, zat\u00edmco va\u0159en\u00fd kv\u011bt\u00e1k m\u00e1 pouze 29 kalori\u00ed na \u0161\u00e1lek, co\u017e je dobr\u00e1 zpr\u00e1va pro v\u00e1\u0161 pas.<\/p>\n\n\n\n Brokolice a kv\u011bt\u00e1k jsou tak\u00e9 prosp\u011b\u0161n\u00e9 pro jak\u00fdkoli pl\u00e1n na hubnut\u00ed, proto\u017ee obsahuj\u00ed asi 0,55 gramu celkov\u00e9ho tuku na \u0161\u00e1lek. Celkov\u011b by v\u00e1m ob\u011b zeleniny m\u011bly pomoci zhubnout.<\/p>\n\n\n\n Miner\u00e1ly<\/strong><\/p>\n\n\n\n Krom\u011b vitam\u00edn\u016f je tato siln\u00e1 brukvovit\u00e1 zelenina bohat\u00e1 i na dal\u0161\u00ed d\u016fle\u017eit\u00e9 mikro\u017eiviny \u2013 miner\u00e1ly. Ob\u011b druhy zeleniny jsou bohat\u00e9 na v\u00e1pn\u00edk, \u017eelezo a ho\u0159\u010d\u00edk.<\/p>\n\n\n\n V\u00e1pn\u00edk je nezbytn\u00fd pro udr\u017een\u00ed a v\u00fdvoj zub\u016f a kost\u00ed, zat\u00edmco \u017eelezo podporuje tvorbu energie v t\u011ble. Ho\u0159\u010d\u00edk zabra\u0148uje ukl\u00e1d\u00e1n\u00ed v\u00e1pn\u00edku a m\u00e1 uvol\u0148uj\u00edc\u00ed \u00fa\u010dinek na svaly.<\/p>\n\n\n\n \u0160\u00e1lek va\u0159en\u00e9 brokolice je pova\u017eov\u00e1n za lep\u0161\u00ed zdroj v\u0161ech t\u0159\u00ed miner\u00e1l\u016f. Brokolice obsahuje 74,7 mg v\u00e1pn\u00edku, zat\u00edmco kv\u011bt\u00e1k m\u00e1 pouze asi 19,8 mg; brokolice m\u00e1 1,4 mg \u017eeleza. Kv\u011bt\u00e1k naopak poskytuje 0,41 mg; brokolice je velmi dobr\u00fdm zdrojem ho\u0159\u010d\u00edku \u2013 39,0 mg \u2013 asi 10 % denn\u00ed pot\u0159eby, zat\u00edmco kv\u011bt\u00e1k obsahuje pouze 11,2 mg ho\u0159\u010d\u00edku.<\/p>\n\n\n\n Brokolice je tak\u00e9 lep\u0161\u00edm zdrojem manganu, drasl\u00edku, fosforu a zinku.<\/p>\n\n\n\n Jak\u00e1 je nutri\u010dn\u00ed hodnota na \u0161\u00e1lek va\u0159en\u00e9ho kv\u011bt\u00e1ku a brokolice?<\/p>\n\n\n\n Nen\u00ed pochyb o tom, \u017ee brokolice je v\u00fd\u017eivn\u00e1 superpotravina a v\u011bdeck\u00e9 d\u016fkazy podporuj\u00ed jej\u00ed \u0161irokou \u0161k\u00e1lu zdravotn\u00edch benefit\u016f. Nap\u0159\u00edklad brokolice je v\u0161eobecn\u011b uzn\u00e1v\u00e1na jako bohat\u00e1 na protirakovinn\u00e9 slou\u010deniny.<\/p>\n\n\n\n Obsahuje protirakovinn\u00e9 slou\u010deniny<\/strong><\/p>\n\n\n\n Brokolice obsahuje slou\u010deninu s\u00edry zvanou sinigrin, kter\u00e1 pom\u00e1h\u00e1 uvol\u0148ovat speci\u00e1ln\u00ed fytonutrienty, jako jsou isothiokyan\u00e1ty, kter\u00e9 neutralizuj\u00ed karcinogeny zp\u016fsobuj\u00edc\u00ed rakovinu.<\/p>\n\n\n\n Tato zelenina m\u00e1 i dal\u0161\u00ed protirakovinn\u00e9 vlastnosti. Zejm\u00e9na indol-3-karbinol, kter\u00fd se nach\u00e1z\u00ed v brokolici, pom\u00e1h\u00e1 deaktivovat promotor n\u00e1doru 4-hydroxyestron, zejm\u00e9na v bu\u0148k\u00e1ch prsu. Fytonutrient glukorafanin v brokolici je tak\u00e9 zn\u00e1m\u00fd t\u00edm, \u017ee se v t\u011ble p\u0159em\u011b\u0148uje na sulforafan; sulforafan podporuje detoxikaci jater, kter\u00e1 rychle odstra\u0148uje v\u0161echny potenci\u00e1ln\u00ed karcinogeny.<\/p>\n\n\n\n Zdrav\u00ed srdce<\/strong><\/p>\n\n\n\n Brokolice tak\u00e9 obsahuje mnoho \u017eivin prosp\u011b\u0161n\u00fdch pro srdce. Sulforafan v brokolici m\u00e1 tak\u00e9 protiz\u00e1n\u011btliv\u00e9 vlastnosti, kter\u00e9 mohou p\u0159edch\u00e1zet a zvr\u00e1tit po\u0161kozen\u00ed c\u00e9v zp\u016fsoben\u00e9 chronick\u00fdm z\u00e1n\u011btem a cukrovkou. Brokolice je bohat\u00e1 na dal\u0161\u00ed \u017eiviny prosp\u011b\u0161n\u00e9 pro srdce, jako jsou omega-3 mastn\u00e9 kyseliny, ho\u0159\u010d\u00edk, drasl\u00edk, fol\u00e1t, vl\u00e1knina a vitam\u00edny B3, B6 a E. Rozpustn\u00e1 vl\u00e1knina v brokolici dokonce pom\u00e1h\u00e1 sni\u017eovat hladinu cholesterolu.<\/p>\n\n\n\n Eradikace \u0161kodliv\u00fdch bakteri\u00ed H. pylori<\/strong><\/p>\n\n\n\n Jak\u00e9 jsou dal\u0161\u00ed zdravotn\u00ed p\u0159\u00ednosy brokolice? Sulforafan obsa\u017een\u00fd v brokolici a kl\u00ed\u010dc\u00edch brokolice m\u016f\u017ee pomoci vym\u00fdtit bakterii Helicobacter pylori (H. pylori), kter\u00e1 je zodpov\u011bdn\u00e1 za mnoho \u017ealude\u010dn\u00edch v\u0159ed\u016f a riziko rakoviny \u017ealudku. Ve studii z roku 2003 publikovan\u00e9 v \u010dasopise Antimicrobial Agents and Chemotherapy v\u011bdci zjistili, \u017ee sulforafan eliminoval H. pylori u osmi z 11 infikovan\u00fdch my\u0161\u00ed. V jin\u00e9 studii publikovan\u00e9 v \u010dasopise Cancer Prevention Research v roce 2009 v\u011bdci sledovali 48 pacient\u016f infikovan\u00fdch H. pylori po dobu dvou m\u011bs\u00edc\u016f. Pacienti byli n\u00e1hodn\u011b rozd\u011bleni do skupin, kter\u00e9 konzumovaly 70 gram\u016f brokolicov\u00fdch kl\u00ed\u010dk\u016f bohat\u00fdch na sulforafan denn\u011b, nebo do skupin, kter\u00e9 dost\u00e1valy placebo (kl\u00ed\u010dky vojt\u011b\u0161ky, kter\u00e9 sulforafan neobsahuj\u00ed). Kl\u00ed\u010dky brokolice sn\u00ed\u017eily biomarkery kolonizace H. pylori, v\u010detn\u011b hladin antigenu H. pylori ve stolici a ure\u00e1zy. Kl\u00ed\u010dky brokolice tak\u00e9 sn\u00ed\u017eily hladiny biomarker\u016f po\u0161kozen\u00ed \u017ealudku, v\u010detn\u011b s\u00e9rov\u00fdch pepsinogen\u016f I a II.<\/p>\n\n\n\n Zdrav\u00ed o\u010d\u00ed<\/strong><\/p>\n\n\n\n P\u0159edpokl\u00e1d\u00e1 se tak\u00e9, \u017ee brokolice prosp\u00edv\u00e1 lidem s probl\u00e9my se zrakem, jako je \u0161ed\u00fd z\u00e1kal. Brokolice obsahuje dva siln\u00e9 antioxidanty \u2013 lutein a zeaxanthin \u2013 kter\u00e9 pat\u0159\u00ed do rodiny karotenoid\u016f. Sulforafan v brokolici m\u016f\u017ee m\u00edt tak\u00e9 antioxida\u010dn\u00ed vlastnosti, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit o\u010di p\u0159ed potenci\u00e1ln\u011b \u0161kodliv\u00fdmi \u00fa\u010dinky voln\u00fdch radik\u00e1l\u016f.<\/p>\n\n\n\n Dal\u0161\u00ed zdravotn\u00ed p\u0159\u00ednosy<\/strong><\/p>\n\n\n\n Brokolice je tak\u00e9 d\u016fle\u017eit\u00e1 pro zdrav\u00ed kost\u00ed, prevenci osteopor\u00f3zy a regulaci hmotnosti. Tato alkalizuj\u00edc\u00ed zelenina tak\u00e9 pom\u00e1h\u00e1 sni\u017eovat kyselost v t\u011ble.<\/p>\n\n\n\n Jak\u00e9 jsou nejlep\u0161\u00ed zp\u016fsoby, jak j\u00edst brokolici?<\/strong><\/p>\n\n\n\n M\u016f\u017ee se j\u00edst syrov\u00e1, ale pokud pl\u00e1nujete brokolici va\u0159it, je nejlep\u0161\u00ed ji napa\u0159it. Brokolice nem\u00e1 dobrou chu\u0165, kdy\u017e je p\u0159eva\u0159en\u00e1. (P\u0159e\u010dt\u011bte si dal\u0161\u00ed lahodn\u00e9 zp\u016fsoby, jak si tuto brukvovitou zeleninu vychutnat.)<\/p>\n\n\n\n Nyn\u00ed se bl\u00ed\u017ee pod\u00edvejme na kv\u011bt\u00e1k. P\u0159esto\u017ee je brokolice pln\u00e1 \u017eivin, st\u00e1le existuje mnoho d\u016fvod\u016f, pro\u010d ji za\u0159adit na sv\u016fj tal\u00ed\u0159. Zde je n\u011bkolik jej\u00edch zdravotn\u00edch v\u00fdhod.<\/p>\n\n\n\n Obsahuje protirakovinn\u00e9 slou\u010deniny<\/strong><\/p>\n\n\n\n Stejn\u011b jako brokolice je i kv\u011bt\u00e1k bohat\u00fd na glukosinol\u00e1ty a thiokyan\u00e1ty, jako je sulforafan, kter\u00e9 pom\u00e1haj\u00ed jatern\u00edm enzym\u016fm eliminovat karcinogeny.<\/p>\n\n\n\n V p\u0159ehledu publikovan\u00e9m v \u010dasopise Advances in Experimental Medicine and Biology v roce 1999 v\u011bdci analyzovali \u0161est kohortov\u00fdch studi\u00ed a 74 p\u0159\u00edpadov\u00fdch kontroln\u00edch studi\u00ed o protin\u00e1dorov\u00fdch \u00fa\u010dinc\u00edch brukvovit\u00e9 zeleniny, v\u010detn\u011b r\u016f\u017ei\u010dkov\u00e9 kapusty, brokolice, kade\u0159\u00e1vku a kv\u011bt\u00e1ku. \u0160edes\u00e1t \u010dty\u0159i procent p\u0159\u00edpadov\u00fdch kontroln\u00edch studi\u00ed zjistilo souvislost mezi konzumac\u00ed brukvovit\u00e9 zeleniny a ni\u017e\u0161\u00edm rizikem rakoviny.<\/p>\n\n\n\n Zdrav\u00ed srdce<\/strong><\/p>\n\n\n\n Tato brukvovit\u00e1 zelenina je tak\u00e9 prosp\u011b\u0161n\u00e1 pro zdrav\u00ed srdce. Kv\u011bt\u00e1k je dobr\u00fdm zdrojem kyseliny listov\u00e9 a vitam\u00ednu B6; vitam\u00edny skupiny B jsou nezbytn\u00e9 pro metabolismus homocysteinu, kter\u00fd m\u016f\u017ee p\u0159edch\u00e1zet probl\u00e9m\u016fm spojen\u00fdm s kardiovaskul\u00e1rn\u00edmi onemocn\u011bn\u00edmi, jako je po\u0161kozen\u00ed st\u011bn tepen a vysok\u00e1 hladina homocysteinu v krvi. Kv\u011bt\u00e1k je tak\u00e9 bohat\u00fd na esenci\u00e1ln\u00ed omega-3 mastnou kyselinu alfa-linolenovou, kter\u00e1 m\u016f\u017ee sni\u017eovat biomarkery kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/p>\n\n\n\n Kv\u011bt\u00e1k tak\u00e9 obsahuje \u017eiviny prosp\u011b\u0161n\u00e9 pro srdce: vitam\u00edn B3, ho\u0159\u010d\u00edk, vitam\u00edn C a drasl\u00edk. Sulforafan v kv\u011bt\u00e1ku m\u016f\u017ee tak\u00e9 pomoci zvr\u00e1tit po\u0161kozen\u00ed c\u00e9v. Kv\u011bt\u00e1k nav\u00edc obsahuje alicin, kter\u00fd je spojov\u00e1n se sn\u00ed\u017een\u00fdm rizikem srde\u010dn\u00edch onemocn\u011bn\u00ed a mrtvice.<\/p>\n\n\n\n Tr\u00e1ven\u00ed<\/strong><\/p>\n\n\n\n Kv\u011bt\u00e1k je nezbytn\u00fd pro tr\u00e1ven\u00ed. Tato zelenina obsahuje 2,28 gramu vl\u00e1kniny, kter\u00e1 napom\u00e1h\u00e1 tr\u00e1ven\u00ed. Sulforafan v kv\u011bt\u00e1ku tak\u00e9 pom\u00e1h\u00e1 chr\u00e1nit sliznici \u017ealudku a zabra\u0148uje nadm\u011brn\u00e9mu mno\u017een\u00ed bakterie H. pylori.<\/p>\n\n\n\n Glukosinol\u00e1ty a thiokyan\u00e1ty tak\u00e9 vykazuj\u00ed protiz\u00e1n\u011btliv\u00e9 vlastnosti, kter\u00e9 mohou sni\u017eovat z\u00e1n\u011bt u stav\u016f, jako je ulcer\u00f3zn\u00ed kolitida, syndrom dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edku (IBS), z\u00e1n\u011btliv\u00e9 onemocn\u011bn\u00ed st\u0159ev, Crohnova choroba, revmatoidn\u00ed artritida, diabetes 2. typu, inzul\u00ednov\u00e1 rezistence, metabolick\u00fd syndrom a obezita.<\/p>\n\n\n\n Vitam\u00edn K a omega-3 mastn\u00e9 kyseliny v kv\u011bt\u00e1ku pom\u00e1haj\u00ed p\u0159edch\u00e1zet chronick\u00e9mu z\u00e1n\u011btu. Glukosinol\u00e1ty v t\u00e9to zelenin\u011b (glukosasturtian, glukorafanin a glukobrassicin) tak\u00e9 pom\u00e1haj\u00ed aktivovat a regulovat aktivitu enzym\u016f b\u011bhem procesu detoxikace jater.<\/p>\n\n\n\n Jak\u00fd je nejlep\u0161\u00ed zp\u016fsob, jak j\u00edst kv\u011bt\u00e1k?<\/strong><\/p>\n\n\n\n Lehce du\u0161en\u00fd kv\u011bt\u00e1k je v\u017edycky dobr\u00fd n\u00e1pad. Rozma\u010dk\u00e1n\u00ed uva\u0159en\u00e9ho kv\u011bt\u00e1ku z n\u011bj m\u016f\u017ee ud\u011blat zdravou alternativu bramborov\u00e9 ka\u0161e. Tento jednoduch\u00fd recept vy\u017eaduje pouze velkou hl\u00e1vku kv\u011bt\u00e1ku, p\u011bt strou\u017ek\u016f \u010desneku, t\u0159etinu \u0161\u00e1lku pa\u017eitky a bazalky a keltskou \u0161edou mo\u0159skou s\u016fl.<\/p>\n\n\n\n Pro p\u0159\u00edpravu v\u00fd\u017eivn\u00e9ho kv\u011bt\u00e1kov\u00e9ho pyr\u00e9 nejprve kv\u011bt\u00e1k a \u010desnek va\u0159te v p\u00e1\u0159e asi 15 minut, dokud nezm\u011bknou. Pot\u00e9 uva\u0159en\u00fd kv\u011bt\u00e1k sm\u00edchejte s \u010desnekem, mo\u0159skou sol\u00ed a \u010derstv\u00fdmi bylinkami ve v\u00fdkonn\u00e9m mix\u00e9ru nebo kuchy\u0148sk\u00e9m robotu, dokud nedos\u00e1hnete konzistence bramborov\u00e9 ka\u0161e. To je v\u0161e: ve dvou kroc\u00edch budete m\u00edt lahodn\u00fd dopln\u011bk ke ka\u017ed\u00e9mu zdrav\u00e9mu j\u00eddlu.<\/p>\n\n\n\n A v\u00edt\u011bzem je\u2026<\/p>\n\n\n\n Statistiky nel\u017eou: brokolice je v\u00fd\u017eivn\u011bj\u0161\u00ed ne\u017e kv\u011bt\u00e1k. Brokolice kv\u011bt\u00e1k p\u0159ed\u010d\u00ed ve v\u0161ech ohledech, zejm\u00e9na v obsahu b\u00edlkovin, vl\u00e1kniny, v\u00e1pn\u00edku, \u017eeleza, ho\u0159\u010d\u00edku a vitam\u00edn\u016f A, C a K.<\/p>\n\n\n\n Kde m\u00e1 kv\u011bt\u00e1k v\u00fdhodu? Kv\u011bt\u00e1k obsahuje m\u00e9n\u011b kalori\u00ed.<\/p>\n\n\n\n Celkov\u011b vzato, s \u017e\u00e1dnou z t\u011bchto brukvovit\u00fdch druh\u016f zeleniny nem\u016f\u017eete ud\u011blat chybu. Koneckonc\u016f, ob\u011b jsou pln\u00e9 \u017eivin, i kdy\u017e se jedna jev\u00ed jako superpotravina a druh\u00e1 je prost\u011b jen zdrav\u00e1 volba.<\/p>\n\n\n\n Maj\u00ed jejich zdravotn\u00ed p\u0159\u00ednosy n\u011bjak\u00e9 nev\u00fdhody?<\/strong><\/p>\n\n\n\n Brokolice i kv\u011bt\u00e1k zp\u016fsobuj\u00ed b\u011b\u017en\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky, jako je plynatost nebo podr\u00e1\u017ed\u011bn\u00ed st\u0159ev. Stejn\u011b jako u v\u011bt\u0161iny zeleniny v\u0161ak zdravotn\u00ed p\u0159\u00ednosy brokolice a kv\u011bt\u00e1ku daleko p\u0159eva\u017euj\u00ed nad vedlej\u0161\u00edmi \u00fa\u010dinky.<\/p>\n\n\n\n D\u016fle\u017eit\u00e1 pozn\u00e1mka:<\/strong> Brokolice je bohat\u00fdm zdrojem vitam\u00ednu K, kter\u00fd m\u016f\u017ee interagovat s l\u00e9ky na \u0159ed\u011bn\u00ed krve.<\/p>\n\n\n\n Je tak\u00e9 d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee brokolice a kv\u011bt\u00e1k obsahuj\u00ed podle Environmental Working Group nejm\u00e9n\u011b pesticid\u016f. To znamen\u00e1, \u017ee je bezpe\u010dn\u011bj\u0161\u00ed kupovat konven\u010dn\u00ed brokolici a kv\u011bt\u00e1k, i kdy\u017e je st\u00e1le moudr\u00e9 nakupovat biopotraviny, kdykoli je to mo\u017en\u00e9.<\/p>\n\n\n\n V\u00edme, \u017ee brokolice je v\u00fd\u017eivn\u011bj\u0161\u00ed, ale jak ji m\u016f\u017eete ud\u011blat chutn\u011bj\u0161\u00ed? Jak\u00e9 jsou zdrav\u00e9 recepty na brokolici, kter\u00e9 nejsou f\u00e1dn\u00ed? A co perfektn\u00ed brokolicov\u00e1 pol\u00e9vka nebo brokolicov\u00e1 p\u0159\u00edloha? Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m pomohou za\u0159adit brokolici do va\u0161eho ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n 1. Sal\u00e1t z nakr\u00e1jen\u00e9 brokolice<\/strong><\/p>\n\n\n\n No\u017eem nebo kuchy\u0148sk\u00fdm robotem nasekejte hrnek brokolice a st\u0159edn\u00ed mrkev a v\u0161e p\u0159endejte do velk\u00e9 sal\u00e1tov\u00e9 m\u00edsy.<\/p>\n\n\n\n P\u0159idejte p\u016flku nakr\u00e1jen\u00e9ho avok\u00e1da, p\u00e1r nakr\u00e1jen\u00fdch raj\u010dat a 12 nasekan\u00fdch oliv Kalamata. P\u0159idejte olivov\u00fd olej a citron, abyste vytvo\u0159ili dresink. Dob\u0159e prom\u00edchejte a dobrou chu\u0165!<\/p>\n\n\n\n 2. Brokolicov\u00e1 kr\u00e9mov\u00e1 pol\u00e9vka<\/strong><\/p>\n\n\n\n Ve velk\u00e9m hrnci rozeh\u0159ejte dv\u011b l\u017e\u00edce bio gh\u00ed nebo bio m\u00e1sla. P\u0159idejte jeden hrnek nakr\u00e1jen\u00e9 cibule. Jakmile zhn\u011bdne, p\u0159idejte p\u016fl hrnku nakr\u00e1jen\u00e9ho celeru a trochu pep\u0159e a va\u0159te asi p\u011bt minut. P\u0159idejte dv\u011b nakr\u00e1jen\u00e9 st\u0159edn\u00ed brambory, \u010dty\u0159i hrnky vody a s\u016fl a pot\u00e9 p\u0159ive\u010fte k varu. Vra\u0165te na st\u0159edn\u00ed teplotu, p\u0159ikryjte a va\u0159te, dokud brambory nezm\u011bknou.<\/p>\n\n\n\n P\u0159idejte brokolici a va\u0159te dal\u0161\u00edch p\u011bt minut. Nalijte pol\u00e9vku do mix\u00e9ru, p\u0159idejte \u00bd hrnku mandlov\u00e9ho nebo kokosov\u00e9ho ml\u00e9ka a mixujte do hladka. Vra\u0165te pol\u00e9vku do hrnce a p\u0159idejte \u00bc hrnku nutri\u010dn\u00edho dro\u017ed\u00ed a \u00bc l\u017ei\u010dky mu\u0161k\u00e1tov\u00e9ho o\u0159\u00ed\u0161ku. P\u0159ive\u010fte k varu a pod\u00e1vejte.<\/p>\n\n\n\n 3. Brokolice Tamari se slune\u010dnicov\u00fdmi sem\u00ednky<\/strong><\/p>\n\n\n\n V hrnci rozpus\u0165te kokosov\u00fd olej na st\u0159edn\u00edm plameni, pot\u00e9 p\u0159idejte brokolici a restujte asi sedm minut. Sejm\u011bte z plotny a p\u0159idejte slune\u010dnicov\u00e1 sem\u00ednka.<\/p>\n\n\n\n 4. Vegansk\u00e9 t\u011bstoviny se s\u00fdrem a brokolic\u00ed<\/strong><\/p>\n\n\n\n Toto je dvoud\u00edln\u00fd recept na lahodn\u00fd vegansk\u00fd hlavn\u00ed chod \u2013 makar\u00f3ny se s\u00fdrem a brokolic\u00ed.<\/p>\n\n\n\n Ve velk\u00e9m hrnci p\u0159ive\u010fte na vysok\u00e9m plameni vodu k varu a pot\u00e9 p\u0159idejte r\u00fd\u017ei a t\u011bstoviny s quinoou. Sni\u017ete plamen na st\u0159edn\u011b n\u00edzk\u00fd a va\u0159te asi 12 minut, nebo dokud t\u011bstoviny nebudou al dente. Pot\u00e9 do st\u0159edn\u011b velk\u00e9ho hrnce nalijte asi 2,5 cm vody, p\u0159idejte brokolici a na vysok\u00e9m plameni p\u0159ive\u010fte k varu. Sni\u017ete plamen, p\u0159ikryjte pokli\u010dkou a va\u0159te asi p\u011bt minut. Ve velk\u00e9m hrnci sm\u00edchejte scezen\u00e9 t\u011bstoviny a brokolici.<\/p>\n\n\n\n Na p\u0159\u00edpravu \u201es\u00fdrov\u00e9\u201c om\u00e1\u010dky namo\u010dte 1,5 hrnku ke\u0161u o\u0159\u00ed\u0161k\u016f na \u010dty\u0159i hodiny do vody. P\u0159endejte je do mix\u00e9ru a p\u0159idejte 2 hrnky vody, 3 l\u017e\u00edce nutri\u010dn\u00edho dro\u017ed\u00ed, 2 l\u017e\u00edce \u010derstv\u00e9 citronov\u00e9 \u0161\u0165\u00e1vy, 1 l\u017e\u00edci nasekan\u00e9 cibule, 1 strou\u017eek mlet\u00e9ho \u010desneku a \u00be hrnku keltsk\u00e9 \u0161ed\u00e9 mo\u0159sk\u00e9 soli. Pot\u00e9 rozmixujte ve v\u00fdkonn\u00e9m mix\u00e9ru do hladka.<\/p>\n\n\n\n Do hrnce s brokolic\u00ed a t\u011bstovinami p\u0159idejte \u201es\u00fdrovou\u201c om\u00e1\u010dku a va\u0159te na st\u0159edn\u00edm plameni asi p\u011bt minut. Pod\u00e1vejte hork\u00e9.<\/p>\n\n\n\n 5. Recept na pe\u010denou brokolici<\/strong><\/p>\n\n\n\n P\u0159edeh\u0159ejte troubu na 200 stup\u0148\u016f Celsia. Ve velk\u00e9 m\u00edse prom\u00edchejte jeden svazek r\u016f\u017ei\u010dek brokolice s extra panensk\u00fdm olivov\u00fdm olejem a keltskou \u0161edou mo\u0159skou sol\u00ed.<\/p>\n\n\n\n Pot\u00e9 brokolici rozlo\u017ete na plech vylo\u017een\u00fd pe\u010dic\u00edm pap\u00edrem. Pe\u010dte v troub\u011b asi 15 minut, dokud lehce nezezl\u00e1tne.<\/p>\n\n\n\n Vyjm\u011bte z trouby a pod\u00e1vejte hork\u00e9.<\/p>\n\n\n\n Mateljan, G., Nejzdrav\u011bj\u0161\u00ed potraviny sv\u011bta: Z\u00e1kladn\u00ed pr\u016fvodce nejzdrav\u011bj\u0161\u00edm zp\u016fsobem stravov\u00e1n\u00ed (Seattle: George Mateljan Foundation, 2007), 128\u2013135, 196\u2013201.Nutri\u010dn\u00ed hodnoty kv\u011bt\u00e1ku a brokolice<\/strong><\/h1>\n\n\n\n
![\"\"](\"https:\/\/kaylestore.b-cdn.net\/wp-content\/uploads\/2025\/11\/Screenshot-2025-11-14-143344-300x148.png\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/kaylestore.b-cdn.net\/wp-content\/uploads\/2025\/11\/Screenshot-2025-11-14-143434-300x112.png\")
<\/h1>\n\n\n\nZdravotn\u00ed p\u0159\u00ednosy brokolice<\/strong><\/h1>\n\n\n\n
![\"\"](\"https:\/\/kaylestore.b-cdn.net\/wp-content\/uploads\/2025\/11\/rau-sup-lo-300x201.jpg\")
<\/figure>\n\n\n\nZdravotn\u00ed p\u0159\u00ednosy kv\u011bt\u00e1ku<\/strong><\/h1>\n\n\n\n
![\"\"](\"https:\/\/kaylestore.b-cdn.net\/wp-content\/uploads\/2025\/11\/how-to-grow-cauliflower-white-harvest-feature-homestead-chill-1140x1145-1-300x300.jpg\")
<\/figure>\n\n\n\nJe brokolice lep\u0161\u00ed ne\u017e kv\u011bt\u00e1k?<\/strong><\/h1>\n\n\n\n
5 nejlep\u0161\u00edch zp\u016fsob\u016f, jak za\u0159adit brokolici do sv\u00e9ho denn\u00edho j\u00eddeln\u00ed\u010dku<\/strong><\/h1>\n\n\n\n
Pot\u00e9 pokapejte bezp\u0161eni\u010dnou tamari om\u00e1\u010dkou a restujte dal\u0161\u00ed minutu.<\/p>\n\n\n\nZdroje<\/strong><\/h1>\n\n\n\n
Abdull Razis, AF a kol., \u201eK\u0159upav\u00e1 zelenina: Fytochemik\u00e1lie ve strav\u011b v prevenci rakoviny\u201c, Asian Pacific Journal of Cancer Prevention 2013; 14(3): 1565\u20131570.
Yanaka, A. a kol., \u201eKl\u00ed\u010dky brokolice bohat\u00e9 na sulforafan ve strav\u011b sni\u017euj\u00ed kolonizaci a zm\u00edr\u0148uj\u00ed gastritidu u my\u0161\u00ed a lid\u00ed infikovan\u00fdch Helicobacter Pylori\u201c, Cancer Prevention Research, duben 2009; 2(4): 353\u2013360, doi: 10.1158\/1940-6207.CAPR-08-0192.
Haristoy, X. a kol., \u201e\u00da\u010dinnost sulforafanu p\u0159i eradikaci Helicobacter pylori v lidsk\u00fdch \u017ealude\u010dn\u00edch xenograftech implantovan\u00fdch do nah\u00fdch my\u0161\u00ed\u201c, Antimicrobial Agents and Chemotherapy, prosinec 2003; 47(12): 3982\u20133984, doi: 10.1128\/AAC.47.12.3982-3984.2003.
Szalay, J., \u201eBrokolice: Zdravotn\u00ed p\u0159\u00ednosy, rizika a nutri\u010dn\u00ed hodnoty\u201c, webov\u00e9 str\u00e1nky Live Science, 1. \u0159\u00edjna 2014; https:\/\/www.livescience.com\/45408-broccoli-nutrition.html.
Herrington, D., \u201e9 zdravotn\u00edch p\u0159\u00ednos\u016f brokolice\u201c, webov\u00e9 str\u00e1nky Care2, 30. kv\u011btna 2012; https:\/\/www.care2.com\/greenliving\/love-it-or-hate-it-broccoli-is-good-for-you.html, naposledy p\u0159\u00edstup 19. b\u0159ezna 2015.
\u201eJak\u00e9 jsou zdravotn\u00ed p\u0159\u00ednosy brokolice?\u201c, webov\u00e9 str\u00e1nky Medical News Today, 24. prosince 2014; https:\/\/www.medicalnewstoday.com\/articles\/266765.php, naposledy p\u0159\u00edstup 19. b\u0159ezna 2015.
\u201eZdrav\u00e9 j\u00eddlo vs. kv\u011bt\u00e1k\u201c, webov\u00e9 str\u00e1nky Health Exchange, 3. dubna 2014; https:\/\/www.healthexchange.org.uk\/healthy-food-face-off-cauliflower-vs-broccoli\/, naposledy p\u0159\u00edstup 19. b\u0159ezna 2015.
Van Poppel, G. a kol., \u201eK\u0159upav\u00e1 zelenina a prevence rakoviny. Epidemiologie a mechanismy\u201c, Advances in Experimental Medicine and Biology 1999; 472: 159\u2013168.
\u201eKv\u011bt\u00e1k\u201c, webov\u00e9 str\u00e1nky Nejzdrav\u011bj\u0161\u00ed potraviny sv\u011bta; https:\/\/www.whfoods.com\/genpage.php?tname=foodspice&dbid=13, naposledy p\u0159\u00edstup 18. b\u0159ezna 2015.
\u201e7 zdravotn\u00edch v\u00fdhod kv\u011bt\u00e1ku\u201c, webov\u00e9 str\u00e1nky True Activist, 1. dubna 2013; https:\/\/www.trueactivist.com\/7-health-benefits-of-cauliflower-and-mashed-cauliflower-recipe\/, naposledy p\u0159\u00edstup 19. b\u0159ezna 2015.
McCarthy, J., Radostn\u00e9 zdrav\u00ed: Jezte a \u017eijte dob\u0159e bez diet (Toronto: Penguin Group, 2014), 230.
Dupont, C., Nov\u00e9 osv\u00edcen\u00e9 stravov\u00e1n\u00ed: Jednoduch\u00e9 recepty pro mimo\u0159\u00e1dn\u00fd \u017eivot (Summertown: Books Alive, 2012), 115, 138.
\u201eVegansk\u00e1 kr\u00e9mov\u00e1 brokolicov\u00e1 pol\u00e9vka\u201c, webov\u00e9 str\u00e1nky Food Network; https:\/\/www.foodnetwork.com\/recipes\/food-network-kitchens\/vegan-cream-of-broccoli-soup.html, naposledy p\u0159\u00edstup 18. b\u0159ezna 2014.
Amsterdam, E., \u201eRecept na pe\u010denou brokolici\u201c, webov\u00e9 str\u00e1nky The Daily Meal, 19. ledna 2012; https:\/\/www.thedailymeal.com\/oven-roasted-broccoli-recipe, naposledy p\u0159\u00edstup 19. b\u0159ezna 2015.<\/p>\n","protected":false},"excerpt":{"rendered":"Kv\u011bt\u00e1k a brokolice maj\u00ed p\u0159ekvapiv\u011b mnoho spole\u010dn\u00e9ho. Ob\u011b pat\u0159\u00ed do \u010deledi brukvovit\u00fdch a poch\u00e1zej\u00ed z druhu Brassica oleracea. Jejich p\u016fvod sah\u00e1 do st\u0159edomo\u0159sk\u00fdch \n [...]<\/a>","protected":false},"author":1,"featured_media":8893,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/8892","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8892"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/8892\/revisions"}],"predecessor-version":[{"id":8894,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/8892\/revisions\/8894"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/8893"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}