アブラナ科の野菜 "キャベツ類"
English
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ブロッコリーの主有効成分であるスルフォラファンは肝臓の解毒酵素の働きを活性化させ、脳や視覚機能を保護し、フリーラジカルの影響から体を守ります。がんの抑制を助け、治療効果も高めます。
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しかし、ゆでたブロッコリーは熱による “ミロシナーゼ” 酵素の不活性によってスルフォラファンの組成を阻害します。
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このことが生のブロッコリーやカリフラワー、芽キャベツが、がん細胞の成長を劇的に抑制するのに対し、電子レンジで加熱したり、ゆでたり、蒸したものはほとんど効果がないことの説明になるかもしれません。電子レンジで加熱したブロッコリーを除いては-これには実際には多少の抗がん性が残っていました。
しかし、いったい生の芽キャベツを食べたい人がいるのでしょうか？ |
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ブロッコリーのような調理した野菜で生のような効果を保持する方法は？
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しかしながら、もしブロッコリー、芽キャベツ、ケール、コラード、カリフラワーを一番先に切って、40分放置したら、どのようにでも好きなように料理することができます。
なぜならば、切った後に酵素が作用してスルフォラファンを組成した後には、もう酵素が必要ないからです。 |
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先に切っておいておくことを必要としない、別の方法もあります。それは外因性酵素である “ミロシナーゼ” を加えることです。すべてのアブラナ科の野菜はこの酵素を含んでいます。
マスタードのパウダーを振りかけるか、新鮮な生の大根、ラディッシュ、ホースラディッシュやわさびを調理したアブラナ科の野菜に少量加えることが有効です。 |
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調理したキャベツの仲間の野菜にマスタードシードのパウダーを加えることは自然な酵素の源を与え、実際に野菜を生のまま食べるような効果をもたらします。
これはゆでたブロッコリーに含まれるスルフォラファンの量の“グラフ“で、少量のマスタードパウダーを加えることでどれだけのスルフォラファンを吸収できるかを示しています。これは冷凍のブロッコリーにも同様に効果があります。 |
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Sources
Image Credit
Image Credit
http://nutritionfacts.org/
S K Ghawi, L Methven, K Niranjan. The potential to intensify sulforaphane formation in cooked broccoli (Brassica oleracea var. italica) using mustard seeds (Sinapis alba). Food Chem. 2013 Jun 1;138(2-3):1734-41.
E B Dosz, E H Jeffery. Commercially produced frozen broccoli lacks the ability to form sulforaphane. Journal of Functional Foods Volume 5, Issue 2, April 2013, Pages 987–990.
L Ferrarini, N Pellegrini, T Mazzeo, C Miglio, S Galati, F Milano, C Rossi, A Buschini. Anti-proliferative activity and chemoprotective effects towards DNA oxidative damage of fresh and cooked Brassicaceae. Br J Nutr. 2012 May;107(9):1324-32.
H Olsen, S Grimmer, K Aaby, S Saha, G I A Borge. Antiproliferative Effects of Fresh and Thermal Processed Green and Red Cultivars of Curly Kale (Brassica oleracea L. convar. acephala var. sabellica). J Agric Food Chem. 2012 Aug 1;60(30):7375-83.
S Saha, W Hollands, B Teucher, P W Needs, A Narbad, C A Ortori, D A Barrett, J T Rossiter, R F Mithen P A Kroon. Isothiocyanate concentrations and interconversion of sulforaphane to erucin in human subjects after consumption of commercial frozen broccoli compared to fresh broccoli. Mol Nutr Food Res. 2012 Dec;56(12):1906-16.
E B Dosz, E H Jeffery. Modifying the Processing and Handling of Frozen Broccoli for Increased Sulforaphane Formation. J Food Sci. 2013 Sep;78(9):H1459-63.
R Verkerk, M Schreiner, A Krumbein, E Ciska, B Holst, I Rowland, R D Schrijver, M Hansen, C Gerh!user, R Mithen, M Dekker. Glucosinolates in Brassica vegetables: The influence of the food supply chain on intake, bioavailability and human health. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S219.
J W Fahey, P Talalay. Antioxidant functions of sulforaphane: a potent inducer of Phase II detoxication enzymes. Food Chem Toxicol. 1999 Sep-Oct;37(9-10):973-9.
J D Clarke, R H Dashwood, E Ho. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304.
C E Guerrero-Beltrána, M Calderón-Oliver, J Pedraza-Chaverri,Y I Chirino. Protective effect of sulforaphane against oxidative stress: Recent advances. Exp Toxicol Pathol. 2012 Jul;64(5):503-8.
C Fimognari, P Hrelia. Sulforaphane as a promising molecule for fighting cancer. Mutat Res. 2007 May-Jun;635(2-3):90-104.
H Liu, A J O Smith, M C Lott, Y Bao, R P Bowater, J R Reddan, I M Wormstone. Sulforaphane Can Protect Lens Cells Against Oxidative Stress: Implications for Cataract Prevention. Invest Ophthalmol Vis Sci. 2013 Aug 5;54(8):5236-48.
A Tarozzi, C Angeloni, M Malaguti, F Morroni, S Hrelia, P Hrelia. Sulforaphane as a Potential Protective Phytochemical against Neurodegenerative Diseases. Oxidative Medicine and Cellular Longevity Volume 2013 (2013), 415078.
J W Fahey, Y Zhang, P Talalay. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens.Proc Natl Acad Sci U S A. Sep 16, 1997; 94(19): 10367–10372.
Vermeulen M, Klöpping-Ketelaars IW, van den Berg R, Vaes WH. Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. J Agric Food Chem. 2008 Nov 26;56(22):10505-9.
Image Credit
http://nutritionfacts.org/
S K Ghawi, L Methven, K Niranjan. The potential to intensify sulforaphane formation in cooked broccoli (Brassica oleracea var. italica) using mustard seeds (Sinapis alba). Food Chem. 2013 Jun 1;138(2-3):1734-41.
E B Dosz, E H Jeffery. Commercially produced frozen broccoli lacks the ability to form sulforaphane. Journal of Functional Foods Volume 5, Issue 2, April 2013, Pages 987–990.
L Ferrarini, N Pellegrini, T Mazzeo, C Miglio, S Galati, F Milano, C Rossi, A Buschini. Anti-proliferative activity and chemoprotective effects towards DNA oxidative damage of fresh and cooked Brassicaceae. Br J Nutr. 2012 May;107(9):1324-32.
H Olsen, S Grimmer, K Aaby, S Saha, G I A Borge. Antiproliferative Effects of Fresh and Thermal Processed Green and Red Cultivars of Curly Kale (Brassica oleracea L. convar. acephala var. sabellica). J Agric Food Chem. 2012 Aug 1;60(30):7375-83.
S Saha, W Hollands, B Teucher, P W Needs, A Narbad, C A Ortori, D A Barrett, J T Rossiter, R F Mithen P A Kroon. Isothiocyanate concentrations and interconversion of sulforaphane to erucin in human subjects after consumption of commercial frozen broccoli compared to fresh broccoli. Mol Nutr Food Res. 2012 Dec;56(12):1906-16.
E B Dosz, E H Jeffery. Modifying the Processing and Handling of Frozen Broccoli for Increased Sulforaphane Formation. J Food Sci. 2013 Sep;78(9):H1459-63.
R Verkerk, M Schreiner, A Krumbein, E Ciska, B Holst, I Rowland, R D Schrijver, M Hansen, C Gerh!user, R Mithen, M Dekker. Glucosinolates in Brassica vegetables: The influence of the food supply chain on intake, bioavailability and human health. Mol Nutr Food Res. 2009 Sep;53 Suppl 2:S219.
J W Fahey, P Talalay. Antioxidant functions of sulforaphane: a potent inducer of Phase II detoxication enzymes. Food Chem Toxicol. 1999 Sep-Oct;37(9-10):973-9.
J D Clarke, R H Dashwood, E Ho. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008 Oct 8;269(2):291-304.
C E Guerrero-Beltrána, M Calderón-Oliver, J Pedraza-Chaverri,Y I Chirino. Protective effect of sulforaphane against oxidative stress: Recent advances. Exp Toxicol Pathol. 2012 Jul;64(5):503-8.
C Fimognari, P Hrelia. Sulforaphane as a promising molecule for fighting cancer. Mutat Res. 2007 May-Jun;635(2-3):90-104.
H Liu, A J O Smith, M C Lott, Y Bao, R P Bowater, J R Reddan, I M Wormstone. Sulforaphane Can Protect Lens Cells Against Oxidative Stress: Implications for Cataract Prevention. Invest Ophthalmol Vis Sci. 2013 Aug 5;54(8):5236-48.
A Tarozzi, C Angeloni, M Malaguti, F Morroni, S Hrelia, P Hrelia. Sulforaphane as a Potential Protective Phytochemical against Neurodegenerative Diseases. Oxidative Medicine and Cellular Longevity Volume 2013 (2013), 415078.
J W Fahey, Y Zhang, P Talalay. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens.Proc Natl Acad Sci U S A. Sep 16, 1997; 94(19): 10367–10372.
Vermeulen M, Klöpping-Ketelaars IW, van den Berg R, Vaes WH. Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. J Agric Food Chem. 2008 Nov 26;56(22):10505-9.
