9 Pōmaikaʻi i ke olakino o ke kō

Anter

• 1. Kāko ʻia ke kāpena me nā mea momona
• 2. Hiki ke kōkua i ka mālama ʻana i ka mumū ma ka helu
• 3. Puke ʻia ke kāpeti me ka wikamina C
• 4. Kōkua ia i ka hoʻomaikaʻi ʻana i ka ʻai
• 5. Hiki ke kōkua i kou naʻau i ke olakino
• 6. Mei Kaomi Koko Lalo
• 7. Hiki ke kōkua i nā pae Cholesterol haʻahaʻa
• Puluniu Wehe
• Nā Steroola kanu
• 8. ʻO ka kāpeti kahi kumu maikaʻi loa o ka Vitamin K
• 9. Maʻalahi loa e hoʻohui i kāu papaʻai
• Ka Laina Lalo

I loko nō o ka ʻike momona o ka momona, ʻike pinepine ʻole ʻia ke kāpeti.

ʻOiai he ʻano like paha me ka lettuce, no ka ʻO Brassica ka genus o nā mea ʻai, e pili pū ana me broccoli, cauliflower a me kale (1).

Hele mai ia i nā ʻano like ʻole a me nā kala, e laʻa me ka ʻulaʻula, ka poni, keʻokeʻo a me ka ʻōmaʻomaʻo, a hiki ke crinkled a maʻalahi paha kona mau lau.

Ua ulu kēia mea kanu a puni ka honua no nā makahiki he mau kaukani a hiki ke loaʻa i nā ʻano kīʻaha like ʻole, e like me sauerkraut, kimchi a me coleslaw.

Hoʻohui ʻia, hoʻouka ʻia ke kāpeti i nā wikamina a me nā minelala.

Hōʻike kēia ʻatikala i ka 9 mau pōmaikaʻi olakino olakino o cabbage, kākoʻo ʻia e ka ʻepekema.

1. Kāko ʻia ke kāpena me nā mea momona

ʻOiai haʻahaʻa loa ka kāpeti i nā calorie, loaʻa iā ia kahi ʻano momona momona.

I ka ʻoiaʻiʻo, aia wale nō i kahi kīʻaha (89 gram) o ka kāpena ʻōmaʻomaʻo maka (2):

• Kalepona: 22
• Kumuʻiʻo: 1 gram
• Puluniu: 2 gram
• ʻO Vitamin K: 85% o ka RDI
• ʻO Vitamin C: 54% o ka RDI
• Folate: 10% o ka RDI
• Manganese: 7% o ka RDI
• ʻO ka Vitamin B6: 6% o ka RDI
• Kalipuna: 4% o ka RDI
• Pālima: 4% o ka RDI
• Makanekiuma: 3% o ka RDI

Aia i loko o ka kāpeti kekahi mau liʻiliʻi o nā micronutrients ʻē aʻe, e like me ka wikamina A, ka hao a me ka riboflavin.

E like me kāu e ʻike ai i ka papa inoa ma luna, waiwai ʻo ia i ka wikamina B6 a me ka folate, pono ia mau mea ʻelua no nā kaʻina nui i loko o ke kino, e like me ka ikehu metabolism a me ka hana maʻamau o ka ʻōnaehana.

Hoʻohui ʻia, kiʻekiʻe ka kāpeti i ka fiber a loaʻa nā antioxidant ikaika, me nā polyphenols a me nā pūhui sulfur (2).

Pale aku nā Antioxidant i ke kino mai ka hōʻino ʻia e nā radical manuahi. ʻO nā radical manuahi he mau molekiola i loaʻa kahi helu uila o nā electron, e kūpaʻa ʻole ana. Ke kiʻekiʻe loa kā lākou pae, hiki iā lākou ke hōʻino i kāu mau pūnaewele.

ʻOi loa ke kīʻaha i ka wikamina C, kahi antioxidant ikaika i hiki ke pale aku i nā maʻi puʻuwai, kekahi mau maʻi ʻalā a me ka nalo ʻana o ka ʻike (,,).

Hōʻuluʻulu Manaʻo: ʻO ka kāpeti kahi mea kanu haʻahaʻa-calorie i waiwai i nā huaora, nā minelala a me nā antioxidants.

2. Hiki ke kōkua i ka mālama ʻana i ka mumū ma ka helu

ʻAʻole pinepine ka mumū i kahi mea maikaʻi ʻole.

ʻO ka ʻoiaʻiʻo, hilinaʻi kou kino i ka pane hoʻowali e pale aku ai i ka maʻi a i ʻole e wikiwiki i ka hoʻōla. ʻO kēia ʻano mumū koʻikoʻi kahi pane maʻamau i kahi ʻeha a maʻi paha.

Ma ka ʻaoʻao ʻē aʻe, pili ka mumū mau ma kahi lōʻihi o ka manawa me nā maʻi he nui, e like me ka maʻi puʻuwai, rheumatoid arthritis a me nā maʻi ʻōpū ʻōhū.

ʻO nā hua kanu Cruciferous e like me ka kāpeti i loko o nā ʻano antioksidant like ʻole i hōʻike ʻia e hōʻemi i ka mumū mau (7).

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka noiʻi ʻana i ka ʻai ʻana i nā mea kanu i ke koloka e hoʻoliʻiliʻi i kekahi mau kaha koko o ka laha ().

Ua hōʻike ʻia kahi noiʻi e like me ʻoi aku ma mua o ka 1,000 mau wahine Kina i kēlā mau mea i ʻai i nā mea kanu kolokoli kiʻekiʻe loa i nā pae haʻahaʻa o ka mumū, ke hoʻohālikelike ʻia i ka poʻe i ʻai i nā mea haʻahaʻa (9).

ʻO Sulforaphane, kaempferol a me nā antioxidant ʻē aʻe i loaʻa i kēia hui kamahaʻo o nā mea kanu ke kuleana no kā lākou hopena anti-inflammatory (10,).

Hōʻuluʻulu Manaʻo: Aia i loko o ka cabbage nā antioxidants ikaika i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū

3. Puke ʻia ke kāpeti me ka wikamina C

ʻO ka Vitamin C, ʻo ia hoʻi ʻo ascorbic acid, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai e lawelawe i nā kuleana nui i loko o ke kino.

ʻO kahi laʻana, pono e hana collagen, ka protein i loko o ke kino. Hāʻawi ʻo Collagen i ka hanana a me ka maʻalahi i ka ʻili a koʻikoʻi no ka hana kūpono o nā iwi, nā mākala a me nā kīʻaha koko (12).

Hoʻopili, kōkua ka wikamina C i ke kino e omo i ka hao non-heme, ke ʻano o ka hao i loaʻa i nā meaʻai mea kanu.

ʻO ka mea hou aku, he antioxidant mana ia. I ka ʻoiaʻiʻo, ua ʻimi nui ʻia ia no kāna mau ʻano hakakā me ka maʻi ʻaʻa (13).

Hana ka Wikamina C e pale i ke kino mai ka hōʻino ʻia e nā radical manuahi, i pili pū me nā maʻi maʻi he nui, e like me ka maʻi ʻaʻai ().

Hōʻike nā hōʻike e pili ana kahi papaʻai kiʻekiʻe i nā meaʻai waiwai vitamine-C me kahi haʻahaʻa o nā maʻi maʻi (13,,).

I ka ʻoiaʻiʻo, kahi loiloi hou o 21 mau noiʻi i ʻike ʻia ua hōʻemi ka makaʻu o ka maʻi ʻaʻai māmā e 7% no kēlā me kēia lā 100-mg hoʻonui i ka loaʻa ʻana o ka lāʻau C ().

Eia nō naʻe, ua kaupalena ʻia kēia aʻo ʻana no ka mea ʻaʻole hiki ke hoʻoholo inā ua hōʻemi ʻia ka makaʻu o ka maʻi ʻaʻa maʻi e ka huaʻai C a i ʻole nā ​​mea hoʻohui ʻē aʻe i loaʻa i nā hua a me nā lau.

ʻOiai ka nui o nā noiʻi naʻau i loaʻa kahi loulou ma waena o ka loaʻa ʻana o ka wikamina C kiʻekiʻe a me ka hoʻemi ʻia ʻana o kekahi mau maʻi ʻaʻai, nā hopena mai ka hoʻopaʻa ʻana i nā noiʻi e kūlike ʻole (, 19,).

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai e hoʻoholo i ka hana a kēia wikamina i ka pale ʻana i ka maʻi ʻaʻai, he mea nui ia no ka wikamina C ke kuleana nui i nā hana nui i loko o ke kino.

ʻOiai ʻo nā kāpena ʻōmaʻomaʻo a me nā ʻulaʻula nā kumuwaiwai maikaʻi loa o kēia antioxidant mana, aia i loko o ka kāpula ʻulaʻula ma kahi o 30% mau.

Hoʻokahi kīʻaha (89 gram) o ka ʻokiʻoki kāpī ʻulaʻula i ʻoki ʻia i 85% o ka ʻai i koi ʻia no ka lāʻau C, ʻo ia ka nui like i loaʻa i kahi ʻalani liʻiliʻi (21).

Hōʻuluʻulu Manaʻo: Pono i kou kino i ka wikamina C no nā hana nui he nui, a he antioxidant mana ia. ʻOi nui ke kīʻula ʻulaʻula i kēia nutrient, e hāʻawi ana ma kahi o 85% o ka RDI no ke kīʻaha (89 gram).

4. Kōkua ia i ka hoʻomaikaʻi ʻana i ka ʻai

Inā makemake ʻoe e hoʻomaikaʻi i kou olakino digestive, ʻo ka cabbage-fiber ke ala e hele ai.

Hoʻopiha kēia mea kanu crunchy i ka fiber-friendly insoluble fiber, kahi ʻano carbohydrate hiki ʻole ke wāwahi ʻia i loko o nā ʻōpū. Kōkua ka pulupulu ʻole i ka ʻōnaehana digestive i ke olakino ma o ka hoʻohui ʻana i ka nui i nā pahu a me ka hāpai ʻana i ka neʻe ʻana o ka ʻōpū.

ʻO ka mea hou aku, waiwai ia i ka fiber soluble, i hōʻike ʻia e hoʻonui i ka helu o nā bacteria maikaʻi i ka ʻōpū. ʻO kēia no ka mea ʻo ka fiber ka kumu wahie nui no nā ʻano hoaaloha e like ʻO Bifidobacteria a Lactobacilli ().

Hana kēia mau bacteria i nā hana nui e like me ka pale ʻana i ka ʻōnaehana pale a hana i nā meaola koʻikoʻi e like me nā huaora K2 a me B12 (,).

ʻO ka ʻai ʻana i ka cabbage kahi ala maikaʻi loa e mālama i ka ʻōnaehana digestive i ke olakino a me ka hauʻoli.

Hōʻuluʻulu Manaʻo: Aia ka kāpena i ka pulupulu hiki ʻole ke ola, e mālama pono ai i ka ʻōnaehana digestive ma o ka hāʻawi ʻana i ka wahie no nā koʻohune aloha a me ka hāpai ʻana i ka neʻe ʻana o ka ʻōpū mau.

5. Hiki ke kōkua i kou naʻau i ke olakino

Loaʻa i ka kāpena ʻulaʻula nā pūhui ikaika i kapa ʻia anthocyanins. Hāʻawi lākou i kēia mea ʻai momona i kona waihoʻoluʻu poni ikaika.

ʻO nā Anthocyanins nā pigment mea kanu i pili i ka ʻohana flavonoid.

Ua ʻike ka nui o nā noiʻi i kahi loulou ma waena o ka ʻai ʻana i nā meaʻai i piha i kēia pigment a me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai ().

I loko o kahi noiʻi me 93,600 mau wahine, ua ʻike nā kānaka noiʻi ʻo kēlā me ka nui o ka loaʻa o nā meaʻai anthocyanin waiwai nui ka haʻahaʻa o ka puʻuwai ().

ʻO kekahi loiloi o 13 mau noiʻi nānā i hoʻopili ʻia me 344,488 poʻe i loaʻa nā ʻike like. Ua ʻike ʻia ka pili ʻana o ka hoʻonui ʻana i ka flavonoid e 10 mg i kēlā me kēia lā me ka 5% haʻahaʻa o ka maʻi puʻuwai (28).

ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā anthocyanins dietary ua hōʻike ʻia e hōʻemi i ke kahe o ke koko a me ka hopena o ka maʻi o ke aʻa coronary (,).

Hoʻomaopopo nui ʻia ka hoʻāla i ka hoʻomohala ʻana i nā maʻi puʻuwai, a me nā hopena pale pale anthocyanins e kū mai ana ma muli o kā lākou ʻano anti-inflammatory.

Loaʻa i ka kāpeti ma mua o 36 mau ʻano anthocyanins ikaika, e lilo ana i koho maikaʻi loa no ke olakino puʻuwai (31).

Hōʻuluʻulu Manaʻo: Aia i loko o ka cabbage nā pigment ikaika i kapa ʻia he anthocyanins, i hōʻike ʻia e hōʻemi ai i ka maʻi o ka puʻuwai.

6. Mei Kaomi Koko Lalo

Hoʻopilikia ke koko kiʻekiʻe ma mua o hoʻokahi piliona mau kānaka ma ka honua holoʻokoʻa a he mea nui ia no ka maʻi puʻuwai a me ka hahau ʻana ().

'Lelo pinepine nā kauka i nā mea maʻi me ke koko kiʻekiʻe e hōʻemi i kā lākou paʻakai. Eia nō naʻe, hōʻike nā hōʻike hou i ka hoʻonui ʻana i kāu pāhare potassium he mea nui ia no ka hoʻohaʻahaʻa ʻana i ke koko (33).

ʻO ka potassium kahi mineral a me nā electrolyte nui e pono ai ke kino e hana pono. ʻO kekahi o kāna hana nui ke kōkua i ka mālama ʻana i ke kahe o ke koko ma o ka pale ʻana i nā hopena o ka sodium i loko o ke kino (34).

Kōkua ka potassium i ka ex sodium ma o ka mimi. Hoʻomaha ia i nā paia o ke kīʻaha koko, kahi e hoʻohaʻahaʻa ai i ke kiʻekiʻe o ke koko.

ʻOiai he mea nui ka sodium a me ka potassium no ke olakino, ʻoi aku ka nui o ka ʻai o kēia manawa i ka sodium a haʻahaʻa loa i ka potassium ().

ʻO ke kāpeti ʻulaʻula kahi kumu maikaʻi loa o ka potassium, e hāʻawi ana iā 12% o ka RDI i kahi kīʻaha 2 (178-gram) e lawelawe ana (21).

ʻO ka ʻai ʻana i ka cabbage momona potassium kahi ala ʻono e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko a kōkua paha e mālama iā ia i loko o kahi pae olakino (33).

Hōʻuluʻulu Manaʻo: Kōkua ka potassium i ka mālama ʻana i ke koko i loko o kahi pae olakino. ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā meaʻai waiwai potassium e like me kāpī ke kōkua i ka hoʻohaʻahaʻa i nā pae kiʻekiʻe o ke koko.

7. Hiki ke kōkua i nā pae Cholesterol haʻahaʻa

ʻO Cholesterol kahi waxy, mea momona-like i loaʻa i kēlā me kēia cell i kou kino.

Manaʻo kekahi poʻe he maikaʻi ʻole nā ​​kolekoli āpau, akā he mea nui ia no ka hana kūpono o ke kino.

Pili nā kaʻina hana koʻikoʻi i ka cholesterol, e like me ka digestion kūpono a me ka synthesite o nā hormones a me ka huaola D ().

Eia nō naʻe, ʻo ka poʻe i loaʻa i ka kolesterol kiʻekiʻe pū kekahi me ka hoʻonui i ka makaʻu o ka maʻi puʻuwai, keu hoʻi i ka wā i piʻi ai lākou i nā kiʻekiʻe o ka "maikaʻi" LDL cholesterol ().

Aia i ka kāpeti he mau mea i hōʻike ʻia e hōʻemi i nā pae maikaʻi ʻole o ka LDL kolamu.

Puluniu Wehe

Ua hōʻike ʻia ke olonā soluble e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae LDL kolokolo "ʻino" e ka nakinaki ʻana me ka cholesterol i loko o ka ʻōpū a mālama iā ia mai ke komo i loko o ke koko.

Ua hōʻike ʻia kahi nānā nui o 67 mau noiʻi i ka wā e ʻai ai ka poʻe i 2-10 mau huna o ka fiber hiki ke hoʻoheheʻe ʻia i kēlā me kēia lā, ua ʻike lākou i kahi liʻiliʻi, akā nui, e hoʻemi ana i nā pae o ka LDL kolamu o 2.2 mg i kēlā me kēia deciliter ().

ʻO ke kāpeti kahi kumu maikaʻi o ka puluniu hiki ke hoʻoheheʻe ʻia. I ka ʻoiaʻiʻo, ma kahi o 40% o ka puluniu i loaʻa i ka kāpiki ke maʻalahi (39).

Nā Steroola kanu

Aia nā kāpena i nā mea i kapa ʻia he phytosterols. ʻO lākou nā mea kanu i ʻano like me kolesterol, a hoʻēmi lākou i ka LDL koloka ma o ka pale ʻana i ka omo ʻana o ka kolamu i ka hua digestive.

ʻO ka hoʻonui ʻana i ka lawe ʻana i ka phytosterol e 1 gram i kēlā me kēia lā i ʻike ʻia e hōʻemi i nā kolamu LDL kolokole ma mua o 5% ().

Hōʻuluʻulu Manaʻo: ʻO ke kāpeti kahi kumu maikaʻi o ka pulupulu i hiki ke hoʻoheheʻe ʻia a me nā sterols mea kanu. Hōʻike ʻia kēia mau mea e hōʻemi ai i ka LDL kolesterol.

8. ʻO ka kāpeti kahi kumu maikaʻi loa o ka Vitamin K

ʻO ka Vitamin K kahi hōʻuluʻulu o nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona e hoʻokani i nā kuleana nui i ke kino.

Māhele ʻia kēia mau wikamina i ʻelua hui nui (41).

• Wikamina K1 (phylloquinone): ʻIke mua ʻia i nā kumuwaiwai o nā mea kanu.
• Wikamina K2 (menaquinone): Loaʻa i nā kumu holoholona a me kekahi o nā meaʻai i hū ʻia. Hana ʻia ia e nā bacteria i loko o ka ʻōpū nui.

ʻO Cabbage kahi kumu weliweli o ka wikamina K1, e hāʻawi ana iā 85% o ka nui i koi ʻia i kēlā me kēia lā i hoʻokahi kīʻaha (89 gram) (2).

ʻO ka Vitamin K1 kahi mea waiwai nui e pāʻani i nā kuleana nui i ke kino.

ʻO kekahi o kāna hana nui ka hana ʻana ma ke ʻano he cofactor no nā enzyme e kuleana i ke kāpili ʻana i ke koko (41).

Me ka ʻole o ka wikamina K, e lilo ana ke koko i kona hiki ke hoʻopili pono, e hoʻonui ana i ka makaʻu o ke kahe nui ʻana.

Hōʻuluʻulu Manaʻo: Kūpono ʻo Wikamina K no ke kāpili ʻana i ke koko. ʻO Cabbage kahi kumu maikaʻi loa o ka huaʻai K1, me 85% o ka RDI i 1 kīʻaha (89 gram).

9. Maʻalahi loa e hoʻohui i kāu papaʻai

Ma waho aʻe o ke olakino nui, ʻono ka cabbage.

Hiki ke ʻai maka ʻia a kuke ʻia a hoʻohui ʻia i nā ʻano kīʻaha like ʻole me nā salakeke, nā ʻai, nā ʻai a me nā slaws.

Hiki ke hānai ʻia kēia veggie maʻalahi a hana ʻia i sauerkraut.

Ma waho aʻe o ka hiki ke hoʻololi ʻia i nā loina he nui, kumu kūʻai maikaʻi loa ka kāpeti.

He mea ʻole pehea ʻoe e hoʻomākaukau ai i ke kāpeti, ke hoʻohui nei i kēia mea kanu kōpaʻa i kāu papa kahi ala ʻono e hoʻopōmaikaʻi ai i kou olakino.

Hōʻuluʻulu Manaʻo: He mea maʻalahi ka kāpeti i maʻalahi e hoʻopili i kāu papaʻai. Hiki iā ʻoe ke hoʻohana iā ia e hana i nā kīʻaha like ʻole, e like me nā salakeke, nā ʻōpala, nā ʻai, nā slaws a me nā sauerkraut.

Ka Laina Lalo

ʻO ka kāpena kahi meaʻai olakino ʻokoʻa.

He kūlana kōkoʻolua kona a he kiʻekiʻe loa i nā wikamina C a me K.

Eia kekahi, ʻo ka ʻai ʻana i ke kāpeti ke kōkua pū paha i ka hoʻohaʻahaʻa i kekahi mau maʻi, hoʻomaikaʻi i ka digestion a me ka hakakā ʻana i ka mumū.

Hoʻohui, hana ka kāpeti i kahi mea ʻono a maʻalahi hoʻi i ka helu o nā papa hana.

Me nā keu olakino hiki ke loaʻa, maʻalahi e ʻike i ke kumu e pono ai ke kāpī i kahi manawa i ke kukui ākea a me kahi lumi ma kāu pā.