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Yuen Loong Ngui
the Learner
the Learner

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In order to compete with more established brands on the market, the ZTE Axon 8 will try to spark consumer interest with great specs and a relatively low price.

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Microsoft has confirmed that the vulnerability will be fixed in April’s Patch Tuesday update. So, remember to patch your systems at your earliest opportunity.

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Good to know. I just eat it because I like it.
Broccoli prevents many forms of cancer, lowers cholesterol and blood glucose, has 5.5 times more lutein-zeaxanthin (eye carotenoids) and 15 times more vitamin C than carrots, 7 times (5 times if cooked) more vitamin C than raw tomatoes, 3 times (only if cooked, raw it has only 60% more) more vitamin E than raw tomatoes, 3 times more protein per 100 grams than most fruits and veggies, half the protein in beef per calorie (vegans can actually make a big salad and get 18 grams of protein from broccoli alone). Amino acid score is 83, raw, higher than 79 for hamburger beef. Cooked it is 112, way higher protein quality than hamburger beef. Cooked broccoli has more sugar, less protein, raises blood glucose faster. Cooking destroys all biophotons and certain anti-cancer compounds, flavonoids, most enzymes, phenols, phytonutrients.

Broccoli helps improve insulin resistance -- Int J Food Sci Nutr. 2012 Nov;63(7):767-71.

Broccoli lowers cholesterol and triglycerides -- Diabetes Res Clin Pract. 2012 Jun;96(3):348-54.

Dietary Broccoli Lessens Development of Fatty Liver and Liver Cancer -- Journal of Nutrition, 2016; 146 (3): 542

Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells (free full paper -- Clin Cancer Res. 2010 May 1; 16(9): 2580–2590)

Broccoli fights many forms of cancer: breast, prostate, colon, hepatic, bladder, bone, brain, leukemia, pancreatic, and melanoma (free full paper -- Cancer Lett. 2008 Oct 8; 269(2): 291–304)

Selenium from broccoli protects against colon cancer -- J Nutr. 2000 Sep;130(9):2384-9.

Broccoli prevents colorectal cancer -- Ann Oncol. 2013 Apr; 24(4): 1079–1087.

Note: to get the benefit of sulforaphane, one has to eat broccoli raw and chew it. Heat destroys it. But there are other anti-cancer compounds that are not destroyed by heat.

Lutein-zeaxanthin are the 2 main carotenoids in the human eye macula, so dietary intake is vital for eye health. For more on lutein and zeaxanthin effects on visual system development early in life, see The human macula ( is known to contain three yellow carotenoids, 3R,3’R-zeaxanthin, 3R,3’S (meso)-zeaxanthin, and (3R,3’R,6’R)-lutein. What is more amazing is that scientists observed adding 12 mg/day of lutein to the diet, increased verbal fluency scores and people with cognitive decline have much lower lutein in the brain. Examining centenarians they also found the more lutein in the eye and brain (they are related) - the better the cognitive behavior of centenarians ► Am J Clin Nutr. 2012 Nov;96(5):1161S-5S.

The richest sources of lutein+zeaxanthin are raw kale (155 times more than raw carrots, only 71 times more if kale is cooked), raw spinach (48 times more than raw carrots, 44 times more if spinach is cooked), raw mustard greens (39 times more than raw carrots, 23 times more than carrots if cooked), collards (35 times more than raw carrots, 30 times more than carrots if collards are cooked), turnip greens (28 times more than carrots, 33 times if cooked), raw romaine lettuce (9 times more than carrots), raw zukini (8 times more than carrots, 7 times more than raw carrots if zukini is cooked), raw green leafy lettuce (7 times more than raw carrots), raw broccoli (6 times more than raw carrots, 4 times more than raw carrots if broccoli is cooked).

100 g of cooked/steamed broccoli has 119 mg omega 3 fatty acids, 1.4 g of sugar, 3.3 g of fiber, 929 mcg of beta-carotene and 1080 mcg of lutein-zeaxanthin, 64 mg vitamin C, 141 mg vitamin K, 1.5 mg vitamin E

100 g of raw broccoli has 21 mg omega 3 fatty acids, 1.7 g sugar, 2.6 g fiber, 361 mcg of beta carotene and 1401 mcg lutein-zeaxanthin, 89 mg vitamin C, 102 mg vitamin K, 0.8 mg vitamin E

Contrary to what many people think, organic produce can have a lot of pesticides too, as explained at However, organic produce was found to have higher levels of vitamins, antioxidants, etc and 5 times more biophotons than raw conventional produce.

For more on lutein and zeaxanthin effects on visual system development early in life, see ► The human macula ( is known to contain three yellow carotenoids, 3R,3’R-zeaxanthin, 3R,3’S (meso)-zeaxanthin, and (3R,3’R,6’R)-lutein. What is more amazing is that scientists observed adding 12 mg/day of lutein to the diet, increased verbal fluency scores and people with cognitive decline have much lower lutein in the brain. Examining centenarians they also found the more lutein in the eye and brain (they are related) - the better the cognitive behavior of centenarians ► ► Am J Clin Nutr. 2012 Nov;96(5):1161S-5S.


Broccoli has more protein than lentils per 100 calories, and it can be eaten raw or steamed - takes 1 minute to cook (see this $59 amazing pressure cooker ►, not 30 minutes, no soaking needed either. Also, broccoli keeps the blood glucose under 95-105 one hour after meals, which is very healthy, compared to lentils that spike it to 120-140 (still healthy, but far less healthy long-term) or even above for some people. Beans and rice spike it even more than lentils for the same people. :)

Collard greens have some advantages over broccoli, as explained at, but it's always good to eat a variety of foods, since some cancers are more neutralized by compounds in some veggies, it's not all about protein, carbs, fiber, etc.

I did several experiments (when i used to eat steamed veggies, i am now raw vegan) with the Walmart $9 ReliOn Prime Glucose Meter (see the very long post about it at, 1 hour after eating, and i came to the following conclusion: given the fact centenarians (living above 100) and supercentenarians (those above 110) have a blood glucose below average levels - it makes sense to pay attention to the levels 1 hour after eating different foods - you will be shocked how different the values are. Broccoli leads to virtually minimal or no spike, while lentils to some serious spike and rice to higher spike. Grains and beans have double the glycemic load of lentils (how much glucose is released into the blood 1 hour after eating). Broccoli has half the glycemic load of lentils. Broccoli has more protein than rice, and far more complete protein too.

100 grams of cooked or raw broccoli has 7 grams of total carbs and 112 aminoacid score (versus 86 for lentils, 71 for rice and 85 for milk) and glycemic load 3 ►

100 grams of cooked lentils have 20 grams of total carbs and 3 times more protein than rice, 20 times more fiber than rice, which really helps glucose be much better, as well as cholesterol and triglycerides, glycemic load of 7 ►

100 grams of cooked rice has 28 grams of total carbs and glycemic load of 15 ►

As a result of these total carb values, you will see that eating the same amount of rice will spike your glucose far more than eating the same amount of lentils, and that lentils will spike it more than broccoli. Veggies have more protein and nutrients per calorie, phytonutrients, flavonols, polyphenols, vitamins, minerals, etc than fruits - so it's best to eat mostly veggies and less the fruits with less sugar/carbs. It all depends also on how strong your pancreas beta cells are.

If you are going vegan and want to live to 110, it's probably best to stay away from grains and beans, and embrace lentils, veggies and broccoli. Broccoli has 7 times more vitamin C than tomatoes (vitamin C is key to blood sugar control, collagen synthesis, arterial rebuilding, skin/hair health) when raw (the longer you cook the more vitamin C you lose, so don't over cook, just steam). Broccoli has also many other nutrients than are not found in cauliflower, kale or spinach - when eaten raw, or even steamed. Broccoli has a lot of protein, half the protein per calorie of beef. It is not recommended, by some MDs, to eat more than 2 pounds of uncooked broccoli a day for months in a row, as it may cause some problems with iodine uptake. Other than that, broccoli is a very underestimated veggie that would benefit many who eat so much junk food. Same for cilantro. Raw Kale has about the same amount of protein per 100 grams as raw broccoli (but loses 42% of protein upon cooking - so steaming kale for seconds is better), but kale got more sugars than broccoli and no anti-diabetic compounds. Spinach also has same protein per 100 grams as broccoli, but overeating spinach raw or even steamed, can cause kidney stones, if you eat 3-4 pounds a day. Broccoli has more protein than all fruits and most veggies. It's the strongest anticancer vegetable out there probably too. Vegans always talk of legumes, quinoa, tofu, soy milk, for protein etc - but they always forget BROCCOLI, which has not only a lot of protein, but far more nutrients than legumes and requires no soaking, 1 minute to steam if not eaten raw.

One other thing you will notice if you look at nutritondata links is that 100 grams of cooked broccoli has 119 mg of omega 3 while raw has 21 mg (almost 6 times more), and 51 mg omega 6 versus 17 mg omega 6 for raw. This ratio for cooked broccoli of omega 3 to omega 6 of 2.3:1 is totally superior to any high protein vegetable. Even omega 3:omega 6 ratio of 1:1 in raw broccoli is highly anti-inflammatory. Raw summer squash has 47 mg omega 3 versus 28 mg omega 6 or 1:7 to 1 ( Walnuts, one of the most popular sources of omega 3, have a paltry ratio of omega 3 to omega 6 of 1:4. I never eat nuts, nobody needs nuts to be healthy. In 100 grams Lentils (cooked, as you cannot eat them raw) have only 37 mg omega 3 and 137 omega 6, so ratio is not ideal, being almost 1:4. Tomatoes have only 3 mg omega 3 and 80 mg omega 6, onions 4 mg omega 3 and 13 mg omega 6, peeled cucumber 2 mg omega 3 and 2 mg omega 6, unpeeled cucumber 5 mg omega 3 and 28 mg omega 6, so virtually no omega 3 in these common veggies used in salads. Broccoli calcium is much more readily absorbed than milk calcium. Cooked Kale (most people cook it, due to taste) does have 103 mg omega 3 and 79 mg omega 6, so it's good, but not as good as broccoli. Raw kale has 180 mg omega 3 and 138 mg omega 6, but most people eat very little raw kale, due to taste and difficulty in chewing. Avocados are a very inflammatory food in a way, since omega 3 is just 110 mg and omega 6 is 1700 mg, a ratio of 1:17, which is a known trigger of disease. Most nuts have way more omega 6 than omega 3, with the exception of chia seeds and flax seeds.

Glucosinolates found in raw cruciferous veggies like broccoli:

These compounds have anti-cancer properties ( and you will find many studies about these compounds ( However, certain glucosinolates, in certain conditions (overeating raw cruciferous veggies, 2-3 pounds a day non-stop for months (2-3 pounds of red cabbage is one big head of cabbage eaten raw daily; 1 pound of kale is 2 bunches, so 3 pounds is 6 bunches a day, every day for months in a row, that's just impossible, no human being, even using a blender, will eat 6 bunches of kale a day, even 4 is way more than anyone would eat raw), which honestly nobody does, perhaps 1 in a million people if that, etc) can interfere with iodine uptake by the thyroid. Boiling crucifers for thirty minutes reliably destroys 90 percent of the goitrogens (the glucosinolates that interfere with thyroid sometimes). Cooking does destroy many anti-cancer compounds and 18-60% of all glucosinolates (including anti-cancer ones, not just the goitrogen glucosinolates).

If you eat kale (also broccoli, cabbage and other cruciferous vegetables) RAW daily in huge 2-3 pounds amounts (nobody can eat collards RAW in even moderate amounts, it tastes too strange), it is best to eat enough iodine, since at 2-3 pounds of kale/cabbage daily in RAW form, the intake of glucosinolates (that form goitrin that can interfere with iodine uptake by the thyroid) is high. If you don't eat iodized salt, and are vegan, it's important to eat vitamins with iodine anyway even if you almost never eat kale, collards, mustard greens, red cabbage or broccoli ► They did some animal studies and noticed feeding huge amounts of raw kale causes hypothyroidism. However, Dr. Jeffrey Garber, chief of endocrinology at Harvard Vanguard Medical Associates, and lead author of the latest clinical practice guideline on hypothyroidism in adults, says the risk of minimal in getting hypothyroidism, unless you are already iodine deficient and you eat kale raw in huge amounts daily. explains how low the risk is. Kale is claimed (NOT PROVEN) to cause hypothyroidism in humans (animal studies are not human studies) - in certain people - if you eat 3 pounds daily uncooked, which nobody does as it tastes weird and takes eons to chew. Cooking reduces the glucosinolates that can cause hypothyroidism in humans, so you can probably eat a pound or 2 cooked daily if you get enough iodine. Also there was only one single report in humans that led to hypothyroidism - a lady ate 2-3 pounds of bok choy for several months, not kale. Boy choy is way easier and tastier to eat, kale and collards taste so strange, that eating 4-6 bunches (2-3 pounds) a day raw is a no-no for any human being usually. From one hypothyroidism case and some animal studies one cannot draw "don't eat kale" conclusions :) Meat eaters miss on many important things that vegans don't miss on, such as potassium, magnesium, some vitamins, flavonoids, glucosinolates that prevent cancer, polyphenols, biophotons, fiber, etc. One can be vegan and live 7-12 years longer than meat eaters, as explained at It's good to be informed, since you are less likely to move into panic when meat eaters start making fun of kale/collards/broccoli due to some glucosinolates. :) These glucosinolates are actually what prevents cancer too... :) and why many doctors say eat kale, collards, broccoli, cabbage - mostly cooked/steamed, etc. Too much of anything is bad usually... :) without proper iodine intake in this case, etc. But I repeat a third time, no human being will eat 4-6 bunches of kale/collards a day, every day, for months on end, raw or even as part of a smoothie. A sumo champion maybe can eat that, but then, for that sumo champion, the dose to cause damage is way higher.

Foods that have been identified as goitrogenic include spinach, cassava, peanuts, soybeans, strawberries, sweet potatoes, peaches, pears, broccoli, brussels sprouts, cabbage, canola, cauliflower, mustard greens, radishes


For 100+ reasons I didn't eat meat for 21 years and dairy for 13 years (12% of millennials have already given up meat in America) see Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

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And that's how you do it...

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Pledge your support. Malaysia needs anti-grooming laws.
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