![\"\"](\"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 brokolici a kv\u011bt\u00e1k. Pro\u010d stoj\u00ed za to j\u00edst tuto zeleninu? Podobnosti mezi brokolic\u00ed a kv\u011bt\u00e1kem se t\u00fdkaj\u00ed tak\u00e9 jejich obsahu \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, nicm\u00e9n\u011b brokolice nab\u00edz\u00ed vy\u0161\u0161\u00ed obsah \u017eivin ve v\u0161ech t\u0159ech vitam\u00ednech. Vitam\u00edny A a C jsou nezbytn\u00e9 pro podporu imunity.<\/p>\n\n\n\n Sklenice brokolice obsahuje 2 280,7 IU (mezin\u00e1rodn\u00edch jednotek) vitaminu A, co\u017e je 46,6% doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu. Obsahuje tak\u00e9 123,4 mg (miligram\u016f) vitaminu C, tedy a\u017e 205,7% doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu! Kv\u011bt\u00e1k obsahuje pouze 54,9 mg vitaminu C a 21,08 IU vitaminu A.<\/p>\n\n\n\n A co vitam\u00edn K? Brokolice tak\u00e9 p\u0159ekon\u00e1v\u00e1 kv\u011bt\u00e1k v t\u00e9to kategorii. Brokolice obsahuje 155,2 mcg (mikrogram\u016f) vitaminu K ve srovn\u00e1n\u00ed s 11,2 mcg v kv\u011bt\u00e1ku. Tato zelen\u00e1 brukvovit\u00e1 zelenina obsahuje tak\u00e9 v\u011bt\u0161\u00ed mno\u017estv\u00ed vitam\u00ednu E a vitam\u00edn\u016f B: kyselinu listovou (B9), pyridoxin (B6), kyselinu pantotenovou (B5), niacin (B3) a riboflavin (B2).<\/p>\n\n\n\n Protein<\/strong><\/p>\n\n\n\n Protein je nezbytn\u00fd 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. Protein je tak\u00e9 nezbytn\u00fd pro silnou imunitu a spr\u00e1vnou funkci mozku.<\/p>\n\n\n\n Upozor\u0148ujeme, \u017ee ne v\u0161echny zdroje b\u00edlkovin jsou stejn\u00e9. Nap\u0159\u00edklad va\u0161e denn\u00ed proteinov\u00e1 ty\u010dinka m\u016f\u017ee m\u00edt vysok\u00fd obsah b\u00edlkovin, ale obsahuje tak\u00e9 cukr a potravin\u00e1\u0159sk\u00e9 p\u0159\u00edsady. K\u0159\u00ed\u017eov\u00e1 zelenina, jako je kv\u011bt\u00e1k a brokolice, p\u0159isp\u00edv\u00e1 k denn\u00edmu p\u0159\u00edjmu b\u00edlkovin, ale brokolice m\u00e1 tak\u00e9 vy\u0161\u0161\u00ed obsah b\u00edlkovin. Sklenice va\u0159en\u00e9 brokolice (156 gram\u016f) obsahuje 4,7 g b\u00edlkovin, zat\u00edmco kv\u011bt\u00e1k obsahuje 2,3 g b\u00edlkovin na sklenici (124 g).<\/p>\n\n\n\n Kalorie<\/strong><\/p>\n\n\n\n Boj\u00edte se o p\u0159\u00edjem kalori\u00ed? Dobrou zpr\u00e1vou je, \u017ee brokolice a 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. Va\u0159en\u00fd \u0161\u00e1lek 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 hubnut\u00ed, proto\u017ee obsahuj\u00ed asi 0,55 g celkov\u00e9ho tuku na sklenici. 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 tak\u00e9 na dal\u0161\u00ed d\u016fle\u017eit\u00e9 mikro\u017eiviny \u2013 miner\u00e1l\u016f. Ob\u011b 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 a \u017eelezo podporuje produkci energie v t\u011ble. Ho\u0159\u010d\u00edk zabra\u0148uje hromad\u011bn\u00ed v\u00e1pn\u00edku a m\u00e1 relaxa\u010dn\u00ed \u00fa\u010dinek na svaly.<\/p>\n\n\n\n Sklenice va\u0159en\u00e9 brokolice je pova\u017eov\u00e1na za lep\u0161\u00ed zdroj v\u0161ech t\u0159\u00ed miner\u00e1l\u016f. Brokolice obsahuje 74,7 mg v\u00e1pn\u00edku a kv\u011bt\u00e1ku jen asi 19,8 mg; brokolice m\u00e1 1,4 mg \u017eeleza. Kv\u011bt\u00e1k na druh\u00e9 stran\u011b 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 m\u00e1 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 pro jeden \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 potvrzuj\u00ed jej\u00ed \u0161irokou \u0161k\u00e1lu zdravotn\u00edch p\u0159\u00ednos\u016f. Nap\u0159\u00edklad brokolice je \u0161iroce 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 karcinogenn\u00ed l\u00e1tky.<\/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 n\u00e1dorov\u00fd promotor, 4-hydroxyestron, zejm\u00e9na v bu\u0148k\u00e1ch prsu. Je tak\u00e9 zn\u00e1mo, \u017ee fytonutrient glukorafanin v brokolici se v t\u011ble p\u0159em\u011b\u0148uje na sulforafan; sulforafan podporuje detoxikaci jater, kter\u00e1 rychle odstra\u0148uje p\u0159\u00edpadn\u00e9 karcinogeny.<\/p>\n\n\n\n Zdrav\u00ed srdce<\/strong><\/p>\n\n\n\n Brokolice tak\u00e9 obsahuje mnoho srdce prosp\u011b\u0161n\u00fdch slo\u017eek. Sulforafan v brokolici m\u00e1 tak\u00e9 protiz\u00e1n\u011btliv\u00e9 vlastnosti, kter\u00e9 mohou zabr\u00e1nit a zvr\u00e1tit po\u0161kozen\u00ed krevn\u00edch 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, kyselina listov\u00e1, vl\u00e1knina a vitam\u00edny B3, B6 a E. Rozpustn\u00e1 vl\u00e1knina v brokolici dokonce pom\u00e1h\u00e1 sni\u017eovat hladinu cholesterolu v t\u011ble.<\/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 brokolicov\u00fdch kl\u00ed\u010dc\u00edch 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 publikovan\u00e9 v \u010dasopise Antimicrobial Agents and Chemotherapy v roce 2003 v\u011bdci zjistili, \u017ee sulforafan eliminoval H. pylori u osmi z 11 infikovan\u00fdch my\u0161\u00ed. V dal\u0161\u00ed studii publikovan\u00e9 v \u010dasopise Cancer Prevention Research v roce 2009 sledovali v\u011bdci 48 pacient\u016f infikovan\u00fdch H. pylori b\u011bhem dvoum\u011bs\u00ed\u010dn\u00edho obdob\u00ed. Byli n\u00e1hodn\u011b p\u0159i\u0159azeni ke konzumaci 70 g denn\u011b brokolicov\u00fdch kl\u00ed\u010dk\u016f bohat\u00fdch na sulforafan nebo placebo (alfalfa kl\u00ed\u010dky, kter\u00e9 neobsahuj\u00ed sulforafan). V\u00fdhonky brokolice sn\u00ed\u017eily biomarkery kolonizace H. pylori, v\u010detn\u011b antigenu H. pylori ve stolici a hladin\u00e1ch ure\u00e1zy.V\u00fdhonky 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 se zrakov\u00fdmi probl\u00e9my, jako je \u0161ed\u00fd z\u00e1kal. Brokolice obsahuje dva siln\u00e9 antioxidanty \u2013 lutein a zeaxanthin \u2013 pat\u0159\u00edc\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 kontrolu hmotnosti. Tato alkalizuj\u00edc\u00ed zelenina tak\u00e9 pom\u00e1h\u00e1 sni\u017eovat kyselost t\u011bla.<\/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\u017eete ji j\u00edst syrovou, ale pokud pl\u00e1nujete va\u0159it brokolici, je nejlep\u0161\u00ed ji va\u0159it v p\u00e1\u0159e. Brokolice nechutn\u00e1 dob\u0159e, kdy\u017e je p\u0159eva\u0159en\u00e1. (P\u0159e\u010dt\u011bte si dal\u0161\u00ed chutn\u00e9 zp\u016fsoby, jak si vychutnat tuto brukvovitou zeleninu).<\/p>\n\n\n\n Te\u010f se pod\u00edv\u00e1me na kv\u011bt\u00e1k. P\u0159esto\u017ee je brokolice bohat\u00e1 na \u017eiviny, st\u00e1le existuje mnoho d\u016fvod\u016f, pro\u010d ji m\u00edt na tal\u00ed\u0159i. Zde jsou n\u011bkter\u00e9 z jeho 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 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 recenzi publikovan\u00e9 v \u010dasopise \u201eAdvances in Experimental Medicine and Biology\u201d v roce 1999 v\u011bdci analyzovali \u0161est kohortov\u00fdch studi\u00ed a 74 studi\u00ed \u201ep\u0159\u00edpad-kontrola\u201d o protirakovinn\u00fdch \u00fa\u010dinc\u00edch brukvovit\u00e9 zeleniny, v\u010detn\u011b r\u016f\u017ei\u010dkov\u00e9 kapusty, brokolice, kapusty a kv\u011bt\u00e1ku. V 64% studi\u00ed p\u0159\u00edpad-kontrola\u201ebyla nalezena souvislost mezi konzumac\u00ed zeleniny brassica 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 B jsou nezbytn\u00e9 pro metabolismus homocysteinu, kter\u00fd m\u016f\u017ee zabr\u00e1nit probl\u00e9m\u016fm s kardiovaskul\u00e1rn\u00edmi chorobami, jako je po\u0161kozen\u00ed st\u011bn tepen a vysok\u00e9 hladiny homocysteinu v krvi. Kv\u011bt\u00e1k je tak\u00e9 bohat\u00fd na esenci\u00e1ln\u00ed mastnou kyselinu omega-3, kyselinu alfa-linolenovou, kter\u00e1 m\u016f\u017ee sn\u00ed\u017eit biomarkery kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/p>\n\n\n\n Kv\u011bt\u00e1k tak\u00e9 obsahuje srdce prosp\u011b\u0161n\u00e9 \u017eiviny: 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 krevn\u00edch c\u00e9v. Kv\u011bt\u00e1k nav\u00edc obsahuje allicin, kter\u00fd je spojen 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 g vl\u00e1kniny, kter\u00e1 podporuje tr\u00e1ven\u00ed. Sulforafan v kv\u011bt\u00e1ku tak\u00e9 pom\u00e1h\u00e1 chr\u00e1nit sliznici \u017ealudku a zabra\u0148uje nadm\u011brn\u00e9mu r\u016fstu bakteri\u00ed H. pylori.<\/p>\n\n\n\n Glukosinol\u00e1ty a thiokyan\u00e1ty tak\u00e9 vykazuj\u00ed protiz\u00e1n\u011btliv\u00e9 vlastnosti, kter\u00e9 mohou sn\u00ed\u017eit 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 Vitamin K a omega-3 mastn\u00e9 kyseliny obsa\u017een\u00e9 v kv\u011bt\u00e1ku pom\u00e1haj\u00ed p\u0159edch\u00e1zet chronick\u00e9mu z\u00e1n\u011btu. Glukosinol\u00e1ty obsa\u017een\u00e9 v t\u00e9to zelenin\u011b (glukosasturtium, glukorafanin a glukobrasicin) tak\u00e9 pom\u00e1haj\u00ed aktivovat a regulovat aktivitu enzym\u016f b\u011bhem procesu detoxikace jater.<\/p>\n\n\n\n Jak nejl\u00e9pe j\u00edst kv\u011bt\u00e1k?<\/strong><\/p>\n\n\n\n Lehce du\u0161en\u00fd kv\u011bt\u00e1k je v\u017edy dobr\u00fd n\u00e1pad. Rozdrcen\u00ed va\u0159en\u00e9ho kv\u011bt\u00e1ku z n\u011bj tak\u00e9 m\u016f\u017ee ud\u011blat zdravou alternativu k bramborov\u00e9 ka\u0161i. Jedn\u00e1 se o jednoduch\u00fd recept, kter\u00fd vy\u017eaduje pouze velkou hl\u00e1vku kv\u011bt\u00e1ku, p\u011bt strou\u017ek\u016f \u010desneku, jednu t\u0159etinu sklenice pa\u017eitky a bazalky a \u0161edou keltskou mo\u0159skou s\u016fl.<\/p>\n\n\n\n Chcete-li vyrobit v\u00fd\u017eivn\u00e9 kv\u011bt\u00e1kov\u00e9 pyr\u00e9, nejprve napa\u0159te kv\u011bt\u00e1k a \u010desnek asi 15 minut, dokud nezm\u011bknou. Pot\u00e9 va\u0159en\u00fd kv\u011bt\u00e1k sm\u00edchejte s \u010desnekem, mo\u0159skou sol\u00ed a \u010derstv\u00fdmi bylinkami ve vysoce v\u00fdkonn\u00e9m mix\u00e9ru nebo kuchy\u0148sk\u00e9m robotu, dokud nebudete m\u00edt konzistenci bramborov\u00e9 ka\u0161e. A to je v\u0161e: ve dvou kroc\u00edch dostanete 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 je lep\u0161\u00ed ne\u017e kv\u011bt\u00e1k ve v\u0161ech ohledech, zejm\u00e9na pokud jde o b\u00edlkoviny, vl\u00e1kninu, v\u00e1pn\u00edk, \u017eelezo, ho\u0159\u010d\u00edk a vitam\u00edny 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 Obecn\u011b \u0159e\u010deno, s \u017e\u00e1dnou z t\u011bchto brukvovit\u00fdch zelenin nem\u016f\u017eete ud\u011blat chybu. Koneckonc\u016f, oba jsou pln\u00e9 \u017eivin, i kdy\u017e jeden z nich se zd\u00e1 b\u00fdt superpotravinou a druh\u00fd je prost\u011b 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 \u010dast\u00e9 ne\u017e\u00e1douc\u00ed \u00fa\u010dinky: podr\u00e1\u017ed\u011bn\u00ed plyn\u016f nebo st\u0159ev. Nicm\u00e9n\u011b, stejn\u011b jako u v\u011bt\u0161iny zeleniny, zdravotn\u00ed p\u0159\u00ednosy brokolice a kv\u011bt\u00e1ku daleko p\u0159eva\u017euj\u00ed vedlej\u0161\u00ed \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 V\u0161imn\u011bte si tak\u00e9, \u017ee brokolice a kv\u011bt\u00e1k obsahuj\u00ed nejm\u00e9n\u011b pesticid\u016f, uv\u00e1d\u00ed Environmental Working Group. To znamen\u00e1, \u017ee je bezpe\u010dn\u011bj\u0161\u00ed koupit brokolici a konven\u010dn\u00ed kv\u011bt\u00e1k, i kdy\u017e je st\u00e1le rozumn\u00e9 kupovat bio produkty, 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 nev\u00fdrazn\u00e9? Co takhle perfektn\u00ed brokolicov\u00e1 pol\u00e9vka nebo recept na brokolicov\u00e9 j\u00eddlo? Zde je n\u011bkolik n\u00e1vrh\u016f, kter\u00e9 v\u00e1m pomohou za\u010dlenit brokolici do va\u0161\u00ed ka\u017edodenn\u00ed stravy.<\/p>\n\n\n\n 1. Sal\u00e1t z kr\u00e1jen\u00e9 brokolice<\/strong><\/p>\n\n\n\n N\u016f\u017eem nebo kuchy\u0148sk\u00fdm robotem rozemlete \u0161\u00e1lek brokolice a st\u0159edn\u00ed mrkve a pak to cel\u00e9 p\u0159eneste do velk\u00e9 sal\u00e1tov\u00e9 m\u00edsy.<\/p>\n\n\n\n P\u0159id\u00e1me polovinu nakr\u00e1jen\u00e9ho avok\u00e1da, p\u00e1r nakr\u00e1jen\u00fdch raj\u010dat a 12 nakr\u00e1jen\u00fdch oliv Kalamata. P\u0159idejte olivov\u00fd olej a citron na dresink. Sm\u00edchejte a u\u017e\u00edvejte si!<\/p>\n\n\n\n 2. Kr\u00e9m z brokolicov\u00e9 pol\u00e9vky<\/strong><\/p>\n\n\n\n Ve velk\u00e9m hrnci rozeh\u0159ejte dv\u011b pol\u00e9vkov\u00e9 l\u017e\u00edce bio gh\u00ed nebo bio m\u00e1sla. P\u0159idejte sklenici nakr\u00e1jen\u00e9 cibule. Po zhn\u011bdnut\u00ed p\u0159idejte p\u016fl sklenice nakr\u00e1jen\u00e9ho celeru a trochu pep\u0159e a va\u0159te asi p\u011bt minut. P\u0159id\u00e1me dv\u011b nakr\u00e1jen\u00e9 st\u0159edn\u00ed brambory na kosti\u010dky, \u010dty\u0159i \u0161\u00e1lky vody a s\u016fl, pak p\u0159ivedeme k varu. Vra\u0165te na st\u0159edn\u00ed teplotu, p\u0159ikryjte a va\u0159te, dokud brambory nezm\u011bknou.<\/p>\n\n\n\n P\u0159id\u00e1me brokolici a va\u0159\u00edme dal\u0161\u00edch p\u011bt minut. Pol\u00e9vku nalijeme do mix\u00e9ru, p\u0159id\u00e1me p\u016fl sklenice mandlov\u00e9ho nebo kokosov\u00e9ho ml\u00e9ka a rozmixujeme dohladka. Nalijte pol\u00e9vku zp\u011bt do hrnce a p\u0159idejte \u010dtvrt \u0161\u00e1lku nutri\u010dn\u00edho dro\u017ed\u00ed a \u010dtvrt l\u017ei\u010dky mu\u0161k\u00e1tov\u00e9ho o\u0159\u00ed\u0161ku. P\u0159ivedeme k varu a pod\u00e1v\u00e1me.<\/p>\n\n\n\n 3. Brokolice Tamari se slune\u010dnicov\u00fdmi sem\u00ednky<\/strong><\/p>\n\n\n\n Kokosov\u00fd olej rozpus\u0165te v hrnci na st\u0159edn\u00edm plameni, pot\u00e9 p\u0159idejte brokolici a sma\u017ete asi sedm minut. Odstra\u0148te z tepla 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 Jedn\u00e1 se o dvoud\u00edln\u00fd recept na lahodn\u00e9 vegansk\u00e9 hlavn\u00ed j\u00eddlo \u2013 nudle se s\u00fdrem a brokolic\u00ed.<\/p>\n\n\n\n Ve velk\u00e9m hrnci va\u0159te vodu na vysok\u00e9m ohni, pot\u00e9 nalijte r\u00fd\u017ei a t\u011bstoviny s quinoou. Sni\u017ete teplotu na st\u0159edn\u011b n\u00edzkou a va\u0159te asi 12 minut nebo dokud nebudou t\u011bstoviny al dente. Pot\u00e9 nalijte asi 2,5 cm vody do st\u0159edn\u00edho hrnce, p\u0159idejte brokolici a p\u0159ive\u010fte k varu na vysok\u00e9 teplot\u011b. Sni\u017ete teplotu a zakryjte; va\u0159te asi p\u011bt minut. Ve velk\u00e9m hrnci sm\u00edchejte scezen\u00e9 t\u011bstoviny s brokolic\u00ed.<\/p>\n\n\n\n Chcete-li p\u0159ipravit om\u00e1\u010dku \u201eserowy\u201d, namo\u010dte sklenici a p\u016fl ke\u0161u o\u0159ech\u016f na \u010dty\u0159i hodiny do vody. P\u0159eneste je do mix\u00e9ru a p\u0159idejte dv\u011b sklenice vody, t\u0159i pol\u00e9vkov\u00e9 l\u017e\u00edce nutri\u010dn\u00edho dro\u017ed\u00ed, dv\u011b pol\u00e9vkov\u00e9 l\u017e\u00edce \u010derstv\u00e9 citronov\u00e9 \u0161\u0165\u00e1vy, jednu pol\u00e9vkovou l\u017e\u00edci nakr\u00e1jen\u00e9 cibule, jeden nakr\u00e1jen\u00fd strou\u017eek \u010desneku a t\u0159i \u010dtvrtiny \u0161ed\u00e9 keltsk\u00e9 mo\u0159sk\u00e9 soli. Pot\u00e9 rozmixujte ve vysoce v\u00fdkonn\u00e9m mix\u00e9ru pro hladkou konzistenci.<\/p>\n\n\n\n P\u0159idejte om\u00e1\u010dku \u201echeese\u201d do hrnce s brokolic\u00ed a t\u011bstovinami 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 Troubu p\u0159edeh\u0159ejte na 200 stup\u0148\u016f Celsia. Ve velk\u00e9 m\u00edse sm\u00edchejte jeden svazek brokolicov\u00fdch kv\u00edtk\u016f s extra panensk\u00fdm olivov\u00fdm olejem a keltskou \u0161edou mo\u0159skou sol\u00ed.<\/p>\n\n\n\n Pot\u00e9 brokolici rozprost\u0159ete na plech vylo\u017een\u00fd pe\u010d\u00edc\u00edm pap\u00edrem. Pe\u010deme v troub\u011b asi 15 minut, dokud lehce nezhn\u011bdne.<\/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 j\u00eddlo na sv\u011bt\u011b: 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 zahrnout brokolici do sv\u00e9ho ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku<\/strong><\/h1>\n\n\n\n
Pot\u00e9 pokapejte tamari om\u00e1\u010dkou bez p\u0161enice a sma\u017ete dal\u0161\u00ed minutu.<\/p>\n\n\n\nZdroje<\/strong><\/h1>\n\n\n\n
Abdul Razis, AF a kol., \u201eCross zelenina: dietn\u00ed fytochemik\u00e1lie pro prevenci rakoviny\u201d, Asian Pacific Journal of Cancer Prevention 2013; 14(3): 1565\u20131570.
Yanaka, A. a kol., \u201ekl\u00ed\u010dky brokolice bohat\u00e9 na sulforafan sni\u017euj\u00ed kolonizaci a zm\u00edr\u0148uj\u00ed gastritidu u my\u0161\u00ed a lid\u00ed infikovan\u00fdch Helicobacter pylori\u201d, 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 xenoimplant\u00e1tech implantovan\u00fdch do nah\u00fdch my\u0161\u00ed\u201d, 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\u201d, web Live Science, 1. \u0159\u00edjna 2014; https:\/\/www.livescience.com\/45408-broccoli-nutrition.html.
Herrington, D., \u201e9 zdravotn\u00edch v\u00fdhod broccoli\u201d, 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\u00edstupn\u00fd 19. b\u0159ezna 2015.
\u201eJak\u00e9 zdravotn\u00ed p\u0159\u00ednosy poskytuje brokolice?\u201d, webov\u00e9 str\u00e1nky Medical News Today, 24. prosince 2014; https:\/\/www.medicalnewstoday.com\/articles\/266765.php, naposledy p\u0159\u00edstupn\u00e9 19. b\u0159ezna 2015.
\u201eHealthy Food vs Cauliflower\u201d, web Health Exchange, 3. dubna 2014; https:\/\/www.healthexchange.org.uk\/healthy-food-face-off-cauliflower-vs-broccoli\/, naposledy p\u0159\u00edstupn\u00e9 19. b\u0159ezna 2015.
Van Poppel, G. a kol., \u201eBrassica zelenina a prevence rakoviny. Epidemiologie a mechanismy\u201d, Pokroky v experiment\u00e1ln\u00ed medic\u00edn\u011b a biologii 1999; 472:159\u2013168.
\u201eKalafior\u201d, web The World\u2019s Healthist Foods; https:\/\/www.whfoods.com\/genpage.php?tname=foodspice&dbid=13, naposledy p\u0159\u00edstupn\u00e9 18. b\u0159ezna 2015.
\u201e7 zdravotn\u00edch v\u00fdhod kv\u011bt\u00e1k\u201d, web True Activist, 1. dubna 2013; https:\/\/www.trueactivist.com\/7-health-benefits-of-cauliflower-and-mashed-cauliflower-recipe\/, naposledy p\u0159\u00edstupn\u00e9 19. b\u0159ezna 2015.
McCarthy, J, Joyous Health: Jezte a \u017eijte dob\u0159e bez diety (Toronto: Penguin Group, 2014), 230.
Dupont, C, Nov\u00e9 osv\u00edcen\u00e9 stravov\u00e1n\u00ed: Jednoduch\u00e9 recepty na mimo\u0159\u00e1dn\u00fd \u017eivot (Summertown: Books Alive, 2012), 115, 138.
\u201eVegan Cream of Broccoli Soup\u201d, webov\u00e9 str\u00e1nky Food Network; https:\/\/www.foodnetwork.com\/recipes\/food-network-kitchens\/vegan-cream-of-broccoli-soup.html, naposledy p\u0159\u00edstupn\u00e9 18. b\u0159ezna 2014.
Amsterdam, E., \u201eOven-Roasted Broccoli Recipe\u201d, webov\u00e9 str\u00e1nky The Daily Meal, 19. ledna 2012; https:\/\/www.thedailymeal.com\/oven-roasted-broccoli-recipe, naposledy p\u0159\u00edstupn\u00e9 19. b\u0159ezna 2015.<\/p>\n","protected":false},"excerpt":{"rendered":"Kv\u011bt\u00e1k a brokolice maj\u00ed p\u0159ekvapiv\u011b mnoho spole\u010dn\u00e9ho. Oba pat\u0159\u00ed do \u010deledi brukvovit\u00fdch a poch\u00e1zej\u00ed z druhu Brassica oleracea. Jejich ko\u0159eny sahaj\u00ed do st\u0159edomo\u0159sk\u00fdch \n [...]<\/a>","protected":false},"author":1,"featured_media":926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-925","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\/925","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=925"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/925\/revisions"}],"predecessor-version":[{"id":927,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/925\/revisions\/927"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/926"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=925"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=925"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=925"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}