ʻO nā keu olakino keu 8 o ka kōpena

Anter

• 1. Loaʻa i nā mea kōkua he nui
• 2. kiʻekiʻe ma ka puluniu
• 3. Kumuwaiwai maikaʻi o nā Antioxidant
• 4. Mei Kokua i ka Lilo Kaumaha
• 5. kiʻekiʻe ma Choline
• 6. Waiwai ma Sulforaphane
• 7. ʻO Low-Carb Alternative i nā hua palaoa a me nā legume
• 8. Maʻalahi e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO ka Cauliflower kahi mea kanu olakino maikaʻi loa kahi waiwai nui o nā meaʻai.

Aia pū kekahi me nā mea kanu kū hoʻokahi i hiki ke hoʻēmi i ka makaʻi o kekahi mau maʻi, e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai.

Hoʻohui ʻia, he aloha hōʻemi kaumaha a maʻalahi hoʻi e hoʻohui i kāu papaʻai.

Eia nā pono olakino ʻepekema 8 o ka cauliflower.

1. Loaʻa i nā mea kōkua he nui

He mea mahalo loa ka ʻaoʻao meaʻai o ka cauliflower.

Haahaa loa ka pāpaʻi i nā calorie akā kiʻekiʻe i nā wikamina. I ka ʻoiaʻiʻo, loaʻa i ka cauliflower kekahi o ka ʻaneʻane o kēlā me kēia wikamina a me ka mineral e pono ai (1).

Eia kahi hiʻohiʻona o nā meaola i loaʻa i ka 1 kīʻaha, a i ʻole 128 gram, o ka cauliflower maka (1):

• Kalepona: 25
• Puluniu: 3 gram
• ʻO Vitamin C: 77% o ka RDI
• ʻO Vitamin K: 20% o ka RDI
• ʻO ka Vitamin B6: 11% o ka RDI
• Folate: 14% o ka RDI
• Pantothenic acid: 7% o ka RDI
• Pālima: 9% o ka RDI
• Manganese: 8% o ka RDI
• Makanekiuma: 4% o ka RDI
• Phosphorous: 4% o ka RDI

He kumu waiwai ʻo Cauliflower o nā wikamina a me nā minelala, i loaʻa kekahi o nā huaola a me nā minelala āu e pono ai.

2. kiʻekiʻe ma ka puluniu

He kiʻekiʻe loa ʻo Cauliflower i ka fiber, kahi mea pono no ke olakino holoʻokoʻa.

Aia he 3 gram o ka fiber i hoʻokahi kīʻaha o ka cauliflower, ʻo 10% ia o kāu mau pono i kēlā me kēia lā (1).

He mea nui ka puluniu no ka mea hānai ia i nā koʻohune olakino i loko o kou ʻōpū e kōkua i ka hoʻēmi i ka lī a hoʻonui i ke olakino digestive (,).

Hiki ke kōkua i ka ʻai ʻana i ka fiber ke pale aku i nā kūlana digestive e like me ka constipation, divertikulitis a me nā maʻi ʻōpū (IBD) (,).

Eia kekahi, hōʻike ʻia nā noiʻi e pili ana kahi papaʻai kiʻekiʻe i nā mea kanu momona momona e like me ka cauliflower me kahi haʻahaʻa o nā maʻi he nui, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka maʻi kō (,,).

Hiki paha i ka puluniu ke hana i ka pale ʻana i ka momona, ma muli o kona hiki ke paipai i ka piha a hoʻoliʻiliʻi i ka nui o ka loaʻa ʻana o ka calorie (,).

Loaʻa i ka caififlower kahi nui o ka fiber, he mea nui ia no ke olakino digestive a hoʻemi paha i ka makaʻi o kekahi mau maʻi maʻi mau.

3. Kumuwaiwai maikaʻi o nā Antioxidant

He kumu waiwai nui ʻo Cauliflower i nā antioxidant, kahi e pale ai i kāu mau hunaola mai nā radical free a me nā mumū.

Ua like ia me nā mea kanu kolio ʻē aʻe, kiʻekiʻe loa ka cauliflower i nā glucosinolates a me nā isothiocyanates, ʻelua mau hui antioksidant i hōʻike ʻia e lohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai (,,,,).

I nā hoʻokolohua paipu hoʻowalewale, ua hōʻike ʻia nā glucosinolates a me nā isothiocyanates i mea pale aku i nā kolone, nā māmā, nā umauma a me nā maʻi ʻaʻai prostate ().

Loaʻa i ka Cauliflower nā carotenoid a me flavonoid antioxidants pū kekahi, i loaʻa nā hopena anti-cancer a hōʻemi paha i ka makaʻi o nā maʻi ʻē aʻe, me nā maʻi puʻuwai (,,,).

ʻO ka mea hou aku, loaʻa i ka cauliflower ka nui o nā huaora C, kahi e hana ai i kahi antioxidant. Kaulana ia no nā hopena anti-inflammative i hiki ke hoʻonui i ke olakino palekana a hoʻemi i ka makaʻi o ka maʻi puʻuwai a me ka maʻi ʻaʻai (,).

Hāʻawi ʻo Cauliflower i kahi nui nui o nā antioxidant, nā mea pono no ka hōʻemi ʻana i ka mumū a me ka pale ʻana i nā maʻi kūlohelohe.

4. Mei Kokua i ka Lilo Kaumaha

He nui nā waiwai o Cauliflower i hiki ke kōkua i ka pohō kaumaha.

ʻO ka mea mua, haʻahaʻa ia i nā calories me 25 wale nō calories i kēlā me kēia kīʻaha, no laila hiki iā ʻoe ke ʻai i nā mea he nui me ka loaʻa ʻole o ka kaumaha.

Hiki iā ia ke lawelawe ma ke ʻano he calorie haʻahaʻa e pani i nā meaʻai calorie kiʻekiʻe, e like me ka laiki a me ka palaoa.

Ma ke ʻano he kumu maikaʻi o ka puluniu, hoʻolōʻihi ka cauliflower i ka digestion a paipai i nā manaʻo o ka piha. Hiki paha i kēia ke hōʻemi i ka helu o nā calorie āu e ʻai ai a puni ka lā, kahi mea nui i ka kaohi kaupaona (,).

ʻO ke kiʻekiʻe o ka wai kahi kaumaha aloha ʻē aʻe o ka cauliflower. I ka ʻoiaʻiʻo, ua hana ʻia ka 92% o kona kaupaona me ka wai. ʻO ka ʻai ʻana i nā wai wai nui, nā calorie haʻahaʻa e pili ana me ka pohō kaumaha (1,).

He haʻahaʻa ʻo Cauliflower i nā calorie akā kiʻekiʻe i ka fiber a me ka wai - nā waiwai āpau e hiki ke kōkua i ka pohō kaumaha.

5. kiʻekiʻe ma Choline

He kiʻekiʻe ʻo Kaumiflower i ka choline, kahi nutrient pono e hemahema ai nā poʻe he nui.

Aia i loko o ke kīʻaha o ka cauliflower he 45 mg choline, ma kahi o 11% o ka lawa kūpono (AI) no nā wahine a me 8% no nā kāne (1, 22).

He nui nā hana nui a Choline i loko o ke kino.

I ka hoʻomaka ʻana, hana nui ia i ka mālama ʻana i ka pono o nā membrane pūnaewele, synthesizing DNA a me ke kākoʻo ʻana i ka metabolism (,).

Pili pū ʻo Choline i ka hoʻomohala ʻana o ka lolo a me ka hana ʻana o nā neurotransmitters e pono ai no kahi ʻōnaehana hopohopo olakino. ʻO ka mea hou aʻe, kōkua ia i ka pale ʻana i ka kolesterol mai ka hōʻiliʻili ʻana i ke ake ().

ʻO ka poʻe ʻai ʻole i ka choline e loaʻa paha iā lākou ka nui o ka makaʻu o ka ake a me ka maʻi puʻuwai, me ka hoʻopili ʻana i nā maʻi neurological e like me dementia a me Alzheimer (,).

ʻAʻole nui nā meaʻai i ka choline. ʻO ka kōpōlō, me ka broccoli, kekahi o nā kumu waiwai maikaʻi loa o ka mea kanu.

ʻO Cauliflower kahi kumu maikaʻi o ka choline, kahi momona a nā poʻe he nui e nele. Pili ia i nā hana he nui i ke kino a hana e pale i nā maʻi he nui.

6. Waiwai ma Sulforaphane

Loaʻa i ka Caififlower sulforaphane, kahi antioxidant i aʻo nui ʻia.

Ua ʻike ka nui o nā paipu hoʻowalewale a me nā holoholona i ka sulforaphane e kōkua nui no ka hoʻopau ʻana i ka ulu ʻana o ka maʻi ʻaʻai e ka pāpā ʻana i nā enzymes e pili ana i ka ulu maʻi ʻaʻai a me ka ulu (,,).

Wahi a kekahi mau noiʻi, hiki i ka sulforaphane ke hiki ke hoʻōki i ka ulu ʻana o ka maʻi ʻaʻai e ka luku ʻana i nā hunaola i ʻino (,,).

He pale aku ʻo Sulforaphane i ka pale o kolone a me ka maʻi ʻaʻai prostate akā ua aʻo ʻia no nā hopena i nā maʻi ʻē aʻe he nui, e like me ka umauma, leukemia, pancreatic a me melanoma ().

Hōʻike ka noiʻi e hiki i ka sulforaphane ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe a mālama i ke olakino o nā aʻa - nā kumu nui ʻelua i ka pale ʻana i nā maʻi puʻuwai ().

ʻO ka mea hope loa, hōʻike nā noiʻi holoholona e hana pū paha ka sulforaphane i ka pale ʻana i ka maʻi diabetes a me ka hoʻēmi ʻana i ka makaʻu o nā pilikia i hoʻokomo ʻia i ka maʻi diabetes, e like me ka maʻi o ka puʻuwai ().

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai e hoʻoholo i ka nui o nā hopena o sulforaphane i loko o ke kanaka, ke hoʻohiki nei nā pono olakino hiki ke loaʻa.

He waiwai sulipaphane ʻo Cauliflower, kahi mea kanu me nā hopena maikaʻi he nui, e like me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi kō.

7. ʻO Low-Carb Alternative i nā hua palaoa a me nā legume

He mea maʻalahi ka cauliflower a hiki ke hoʻohana ʻia e pani i nā hua a me nā legume i kāu papaʻai.

ʻAʻole wale kēia he ala maikaʻi loa e hoʻonui i kāu ʻai veggie, akā he mea kōkua nui nō ia no ka poʻe e ukali nei i nā papaʻai low-carb.

ʻO kēia no ka mea ʻoi aku ka haʻahaʻa o ka cauliflower i nā carbs ma mua o nā hua a me nā legume.

ʻO kahi laʻana, loaʻa i ke kīʻaha o ka cauliflower he 5 mau koleka. I ka manawa like, aia i loko o ke kīʻaha laiki he 45 mau kolamu o nā carbs - ʻeiwa mau manawa o ka nui o ka cauliflower (31, 1).

Eia kekahi mau laʻana o nā moʻo e hiki ke hana ʻia me ka pua kō i kahi o nā hua a me nā legume:

• ʻO ka laiki kōpili: E kuapo i ka laiki keʻokeʻo a ʻeleʻele paha me ka cauliflower i wili ʻia a ʻai ʻia, e like me kēia meaʻai.
• Pāpaʻi Pizza cauliflower: Me ka pulsing ʻana i ka cauliflower i kahi mea hana meaʻai a laila hoʻolilo ia i palaoa, e like me kēia meaʻai, hiki iā ʻoe ke hana i kahi pizza ʻono.
• Kolamu hummus: Hiki ke pani ʻia ʻo Chickpeas me ka cauliflower i nā hummus Recipes e like me kēia.
• Mīkini kolipoli: Ma kahi o ka hana ʻana i kaʻuala, e hoʻāʻo i kēia papa hana no ka mash cauliflower low-carb e maʻalahi e hana.
• Cauliflower tortillas: Hoʻohui pū i ka cauliflower pulsed me nā hua e hana i nā tortillas low-carb i hiki ke hoʻohana ʻia no nā wahī, nā pūpū taco a i ʻole nā ​​burritos, e like me kēia papa hana.
• ʻO ka maculiflower mac a me ka tī: Hiki ke hoʻohui ʻia ka cauliflower kuke me ka waiū, ka waiū a me nā mea ʻala e hana ai i ka mac a me ka tī, e like me kēia papa hana.

Hiki i ke kolamu ke hoʻololi i nā hua a me nā legume i nā ʻano nui, kahi ala maikaʻi loa e ʻai ai i nā mea ʻai a hāhai paha i ka papaʻai low-carb.

8. Maʻalahi e hoʻohui i kāu papaʻai

ʻAʻole wale ka cauliflower āpau, akā maʻalahi hoʻi e hoʻohui i kāu papaʻai.

I ka hoʻomaka ʻana, hiki iā ʻoe ke hoʻopau maka, kahi e pono ai ka hoʻomākaukau liʻiliʻi. Hiki iā ʻoe ke leʻaleʻa i nā pua pua cauliflower maka me he meaʻai māmā i hoʻī ʻia i loko o ka hummus a i ʻole kahi mea kanu olakino olakino e like me kēia.

Hiki ke kuke ʻia ka kōpōlani i nā ʻano like ʻole, e like me ka māhu ʻana, hoʻomoʻa ʻana a i ʻole ka palai ʻana. Hana ia i kahi ʻaoʻao ʻaoʻao maikaʻi a i ʻole hiki ke hoʻopili ʻia me nā kīʻaha e like me nā kopa, nā salakeke, nā ʻūlū a me nā casseroles.

ʻAʻole e hōʻike, heʻuʻuku ia a loaʻa ākea ma ka hapa nui o nā hale kūʻai.

Nui nā ala e hoʻohui ai i ka cauliflower i kāu papaʻai. Hiki ke hoʻopau ʻia i kuke ʻia a maka ʻia a hana i kahi hoʻohui maikaʻi loa e pili ana i nā meaʻai.

Ka Laina Lalo

Hāʻawi ʻo Cauliflower i kekahi mau pono olakino ikaika.

He kumu waiwai nui ia o nā meaʻai, me kahi mau mea e pono ai nā poʻe he nui aku.

Hoʻohui ʻia, loaʻa i ka cauliflower kahi mau antioxidant kūikawā e hōʻemi ai i ka mumū a pale aku i nā maʻi he nui, e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai.

ʻO ka mea hou aku, maʻalahi ka caipiflower e hoʻohui i kāu papaʻai. ʻOno, maʻalahi e hoʻomākaukau a hiki ke pani i nā meaʻai kiʻekiʻe-carb i kekahi mau papa hana.