6 nā pono olakino o arugula

Anter

• Pehea e hoʻohana ai i ka arugula
• ʻO ka ʻike Nutritional arugula
• Salad me ka arugula

ʻO Arugula, ʻokoʻa ka haʻahaʻa o nā calori, waiwai i ka fiber no laila ʻo kekahi o kāna keu pono nui ʻo ia e hakakā a mālama i ka constipation no ka mea he mea kanu ia i ka fiber, me kahi 2 g o ka fiber ma 100 g lau.

Hiki i nā keu pono ʻē aʻe o arugula ke:

1. Kōkua e kaohi i ka maʻi kō, ʻoiai ʻaʻohe kō;
2. E hakakā i ka kolesterol a me nā triglyceride kiʻekiʻe no ka mea, i ka hoʻohui o ka fiber, ʻaʻohe ona momona iki;
3. Kōkua e hōʻemi i ke kaupaona, no ka mea, kōkua nā olonā e hoʻoliʻiliʻi i ka makemake;
4. Pale aku i ka maʻi ʻaʻai ʻōpū no ka mea, ma waho o nā olonā, loaʻa iā ia ka mea indole, nui e hakakā i kēia ʻano maʻi ʻaʻai;
5. Kāohi i nā cataract, no ka mea, he lutein a me zeaxanthin, nā mea nui i ke olakino maka;
6. Kōkua ia i ke kaua ʻana i ka osteoporosis no ka mea he mea kanu ia i loko o ka puna.

Eia kekahi, kōkua nā mea arugula i ka pale ʻana i nā maʻi ʻōpū, e like me diverticulitis. E aʻo hou aʻe e pili ana i ka mea e ʻai ai i ka diverticulitis e ʻike ai: ʻO ka ʻai no ka diverticulitis.

Pehea e hoʻohana ai i ka arugula

Hoʻohana nui ʻia nā arugula ʻāhiu i nā salakeke, nā wai inu a i ʻole nā ​​sanwiches e pani ai i ka letusce, no ka laʻana.

Ma muli o ka ʻono iki o ka arugula, ʻaʻole makemake kekahi mau mea i kona ʻono ke kuke ʻole ʻia ka arugula, no laila hiki ke hoʻopili ʻia i kahi kihi maikaʻi no ka hoʻohana ʻana i ka arugula me ka kālika.

ʻO ka ʻike Nutritional arugula

Hiki ke loaʻa ʻo Arugula i nā mākeke nui a i ʻole nā ​​mea kanu.

Salad me ka arugula

ʻO kēia kahi laʻana o kahi salakeke maʻalahi, wikiwiki a momona hoʻi i hiki ke hana ʻia no ka ʻaina awakea a i ʻole ka ʻaina awakea.

Nā Pono

• 200 g mau ʻōlelo aʻoaʻo asparagus hou
• 1 ʻāpala pala pala nui
• 1 wai puna lemon
• 1 mau lau o ka arugula hou
• 225 g o nā ʻāpana salmon puhi
• ʻAkaʻaka ʻulaʻula, ʻoki liʻiliʻi
• 1 punetēpē i ʻoki ʻia i ka pāhiri hou
• 1 punetēpē chives hou, ʻokiʻoki

Hoʻomākaukau hoʻomākaukau

E lawe mai i kahi ipu nui me ka wai paila a me kahi paʻakai liʻiliʻi. E ninini i ka asparagus a kuke no 4 mau minuke, a laila hoʻokahe i ka wai. Hōʻoluʻolu me ka wai anuanu e kahe ana a hoʻokahe hou. E hoʻokaʻawale a kali i ke anuanu. E ʻokiʻoki i ka avocado i ka hapalua, e hemo i ke kumu a me ka ihi. E ʻokiʻoki i ka pala i loko o nā ʻāpana liʻiliʻi a palaki me ka wai lemon. Hoʻohui i ka asparagus, avocado, arugula a me ka salemona i loko o kahi pola. ʻO ka wā me nā mea kanu ʻaʻala a hoʻohui i ka aila ʻoliva, ka vīnega a me ka wai lemon.