He aha ia ʻo Celeriac? ʻO kahi meakanu aʻa me nā pono e haohao nei

Anter

• He aha ia ʻo Celeriac?
• Hōʻike Nutrient Impressive
• Nā Pōmaikaʻi Ola Hiki
• Pahu me nā Antioxidant
• Hiki ke kōkua i ke olakino puʻuwai
• Hiki ke hoʻomaikaʻi i ka ʻai
• E hoʻoikaika paha i kou mau iwi
• Hiki ke hāʻawi i nā waiwai Anticancer
• Maʻalahi e hoʻohui i kāu papaʻai
• Koho, hoʻomākaukau a me ka mālama ʻana
• Kukuna
• Nā hopohopo palekana
• Ka Laina Lalo

ʻO Celeriac kahi mea kanu ʻike ʻole ʻia, ʻoiai ke hoʻonui ʻia nei kona kaulana i kēia lā.

Hāpai ʻia me nā huaora a me nā minelala nui e hāʻawi paha i nā pono olakino maikaʻi.

ʻO ka mea hou aku, he nui loa ia a hiki ke hoʻokomo maʻalahi ʻia i kāu papaʻai ma ke ʻano he ʻokoʻa i kaʻuala a me nā lau aʻa ʻē aʻe.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka celeriac, me kāna meaʻai, nā pono a me nā hoʻohana.

He aha ia ʻo Celeriac?

ʻO Celeriac kahi aʻa aʻa e pili kokoke ana i ka keleka, ka pāhiri a me nā pāhaka.

Kona inoa ʻepekema ʻo Apium graveolens var. rapaceum, a ʻike ʻia ʻo ia he celery a me ka pakiaka turnip-root, ke knery celery a i ʻole ke aʻa celery.

Ua hoʻomaka ia i ke Kaiwaenahonua a pili i ka ʻohana mea kanu like me nā kāloti.

Kaulana nui ʻia ʻo Celeriac no kona ʻano ʻē. He ʻano like ia me ka turnip misshapen a keʻokeʻo keʻokeʻo me kahi ʻāwī a pulu i uhi ʻia i nā rootlets liʻiliʻi. ʻO kona ʻoluʻolu, keʻokeʻo, he mea like me kaʻuala.

ʻO nā lau a me nā koʻokoʻo o ka mea kanu e ulu ma luna o ka honua a ʻano like me ke kelekona. Ana ʻo ia ma kahi o 4-5 ʻīniha (10–13 cm) i ke anawaena a kaupaona ma kahi o 1-2 paona (450–900 gram).

Kaulana ʻo Celeriac ma nā ʻāina hikina a me ʻEulopa o ʻEulopa ma ke ʻano he lau nahele hoʻoilo a hoʻohana mau ʻia i nā salakeke, nā ʻopa, nā casseroles a me nā ʻōpala. ʻO Celeriac remoulade kahi ipu Farani i makemake nui ʻia, like me coleslaw.

ʻAno kona ʻono me ko ka ʻaoʻao i luna o ke koʻokoʻo ʻoka, a hiki ke ʻai maka a kuke ʻia paha.

Loaʻa kahi ʻano crunchy maka Raw celeriac, e hoʻolilo iā ia i mea hoʻohui maikaʻi loa i nā salakeke a me nā coleslaws. Ke kuke, ʻoi aku ka ʻono a hana maikaʻi i moa ʻia, hoʻomoʻa ʻia, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.

ʻOiai ʻo Sepatemaba a ʻApelila kona wā kiʻekiʻe loa, loaʻa mau ka celeriac i ka makahiki holoʻokoʻa.

ʻO Celeriac kahi aʻa aʻa e pili kokoke ana i ka keleka. Hiki ke leʻaleʻa maka ʻia a kuke ʻia a hana maikaʻi i nā salakeke, a me ka palaʻai, hoʻomoʻa ʻia, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.

Hōʻike Nutrient Impressive

ʻO Celeriac kahi mana hana hānai, piha me ka fiber a me nā huaora B6, C a me K. He kumu maikaʻi pū kekahi ia no nā antioxidant a me nā minelala nui, e like me ka phosphorus, potassium a me ka manganese.

Hāʻawi kahi 3.5-ounce (100-gram) lawelawe o celeriac (1, 2):

He mea nui e hoʻomaopopo he hiki i ke kuke ʻana i ka celeriac ke kumu i ka nalowale ʻana o ka wikamina - no ka laʻana, hōʻemi ka celeriac e hoʻoliʻiliʻi ana i kāna ʻike vitamin C ma kahi o 50% (2).

ʻAʻole maopopo i ka hopena o ka kuke ʻana i ka lāʻau K. Akā, nā ʻano kuke ʻē aʻe - e like me ka mahu - hiki ke pale i ka nalo ʻana o ka wikamina.

Me nā kālaka 5.9 wale nō no nā kālaka 3.5 (100 gram) o ka mea ʻai i kuke ʻia, ʻoi aku ke olakino o ka celeriac, he koho kōmi-lalo i nā ʻuala (2).

Hoʻohui, kahi crunchy, hou, 3.5-auneke (100-gram) ʻo ka lawelawe ʻana i ka celeriac maka he 42 wale nō kalori a me 0.3 mau momona o ka momona - e lilo ia i meaʻai calorie haʻahaʻa haʻahaʻa maikaʻi loa (1).

He kiʻekiʻe ʻo Celeriac i ka fiber a kahi kumu maikaʻi o nā wikamina B6, C a me K. Loaʻa pū kekahi mau minelala nui, e like me ka phosphorus, potassium a me ka manganese. He aha hou aʻe, haʻahaʻa ia i ka momona a me nā calorie.

Nā Pōmaikaʻi Ola Hiki

Ma muli o ka lako pono o kekahi mau huaora a me nā antioxidants, hāʻawi paha ʻo celeriac i nā ʻano pono olakino like ʻole.

Pahu me nā Antioxidant

Hoʻopiha ʻia ʻo Celeriac me nā antioxidants, he anti-inflammatory ia - hana lākou ma ke kaua ʻana i nā radical free e hoʻopōʻino ai, no laila ke pale nei i nā hunaola olakino mai ka pōʻino.

I ka hana ʻana pēlā, hiki iā lākou ke pale aku i nā kūlana he nui, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me nā Alzheimer. Hāʻawi paha lākou i nā hopena anti-ʻelemakule (,).

ʻO Celeriac - he maka ʻiʻo - kahi kumu maikaʻi o ka wikamina C, e hana nei ma ke ʻano he antioxidant a hoʻoikaika paha i kou ʻōnaehana pale ().

Hiki ke kōkua i ke olakino puʻuwai

He kiʻekiʻe ʻo Celeriac i ka potassium a me ka huaʻai K, he mea nui ia no ke olakino puʻuwai.

Hiki i ka potassium ke kōkua i ka mālama ʻana i ke kaomi koko ma o ka pale ʻana i nā hopena maikaʻi ʻole o ka lawe ʻana i ka paʻakai kiʻekiʻe i nā poʻe pilikino.

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i nā kiʻekiʻe o ka potassium i hoʻopili ʻia i kahi makaʻu haʻahaʻa o nā pilikia olakino, e like me ka hahau ʻana ().

Ua loaʻa kahi meta-analysis o 16 mau noiʻi nānā i ka hoʻopili ʻia ʻana o ka potassium kiʻekiʻe me kahi 13% hoʻemi ʻia o ka maʻi stroke ().

Hiki i ka Vitamin K ke hōʻemi i ka maʻi maʻi o ka puʻuwai ma ka pale ʻana i ke kūkulu ʻana o ka calcium i loko o kāu mau kīʻaha koko. ʻO ia ʻano kūkulu ʻana e hana i kou mau kīʻaha koko e paʻakikī a ololi ().

Loaʻa i loko o Celeriac ka wikamina C, kahi e hoʻomaikaʻi ai i ka hana o ke kīʻaha koko a me nā momona o ke koko i kekahi mau kānaka, e like me ka poʻe me ka maʻi diabetes a i ʻole me ke kiʻekiʻe o ke koko o ka huaora C ().

Hiki ke hoʻomaikaʻi i ka ʻai

Hoʻonohonoho ʻia ʻo Celeriac ma ke ʻano he meaʻai kiʻekiʻe-fiber. ʻO ka lawa ʻana o ka fiber dietary hiki ke kōkua i ka digestion, metabolism a me nā ʻōpū o ka ʻōpū (11,,).

Ma ka huli, pale paha kēia i kekahi mau maʻi, e like me ka maʻi ʻaʻai kolona ().

Hōʻike nā hōʻike e pono ka lawa ʻana o ka fiber no ka hānai ʻana i kāu bacteria momona pono, he mea nui ia no nā ʻano ʻokoʻa like ʻole o ke olakino e like me ka pale ʻana i ka maʻi kō a me ka momona.

E hoʻoikaika paha i kou mau iwi

ʻO Celeriac kahi waiwai waiwai o ka phosphore a me ka huaola K, he mea nui ia no nā iwi olakino.

Hana ka Vitamin K e ka paipai ʻana i ka omo calcium a me ka pale ʻana i ka nalo ʻana o ka iwi (,).

Ua loaʻa kahi loiloi o ʻelima mau noiʻi nānā i ka loaʻa ʻana o ka 22% ʻoi aku ka makaʻu o ka haʻi ma mua o ka poʻe me ka ʻai haʻahaʻa ().

ʻO kahi loiloi hou o 7 ʻimi noiʻi i ʻike ʻia me ka hoʻohui ʻana me 45 mg o ka huaʻai K i kēlā me kēia lā e hoʻemi ana i ka hopena o ka haki ma 77% ().

ʻO ka mea hou aku, me ka calcium, pono i kou kino i nā pae kūpono o ka phosphore e hoʻoikaika ai i nā iwi.

Ua ʻike ʻia nā noiʻi ninaninau e pili ana ka nui o ka lawe ʻana i ka phosphore me ke olakino iwi maikaʻi a me ka hoʻemi ʻia o ka maka o ka osteoporosis ().

Hiki ke hāʻawi i nā waiwai Anticancer

Kiʻekiʻe ʻo Celeriac i ka wikamina K, a loaʻa iā ia nā ʻano anticancer ().

Ua ʻike ʻia kekahi mau pahu hoʻāʻo a me nā noiʻi holoholona i hōʻemi ʻia ka huaola K i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai (,,).

Ua ʻike ʻia kahi noiʻi kiai nui ma mua o 24,000 mau kānaka e pili ana ka vitamini K2 me ka hoʻemi ʻia o ka makaʻu a me ka make ʻana i ka maʻi ʻaʻai ().

Eia hou, kahi loiloi o ʻelima mau noiʻi i ka poʻe me ka maʻi ʻaʻai i hana ʻia i ka ʻokiʻoki i loaʻa i ka hoʻopili ʻana me ka huaʻai K ma hope o ke kaha ʻana ua hoʻomaikaʻi iki ke ola holoʻokoʻa ma hope o hoʻokahi makahiki ().

Eia nō naʻe, pono hou ʻia ka noiʻi kanaka e ʻike ai inā hiki i ka wikamina K ke pale aku i ka maʻi ʻaʻai.

He kiʻekiʻe ʻo Celeriac i nā antioxidant a me kekahi mau meaola e pili ana i nā pono olakino. Pākuʻi ʻia kēia i ka pale ʻana i kekahi mau maʻi maʻi a me ka hoʻomaikaʻi ʻana i ka digestion, a me ke olakino puʻuwai a me ka iwi.

Maʻalahi e hoʻohui i kāu papaʻai

ʻO ka maka a kuke paha, ʻo ka celeriac kahi mea kanu kūpono loa. Hiki ke hoʻohana ʻia ma ke ʻano he kumu no nā salakeke a i ʻole nā ​​koleslaws a hana maikaʻi me ka palaʻai, hoʻomoʻa ʻia, hoʻomoʻa ʻia a i hoʻolapalapa ʻia paha.

Eia pehea e hoʻohui ai i ka celeriac i kāu papaʻai.

Koho, hoʻomākaukau a me ka mālama ʻana

No ka mea ʻono maikaʻi loa, koho i kahi celeriac kaulike waena - 3-4 ʻīniha (8-10 cm) i ke anawaena - me ka ʻoluʻolu, a me ka papa. Hōʻalo i nā mea nui, kaumaha i hoʻoliʻiliʻi a i ʻole nā ​​māwae o luna.

E nānā pono ʻaʻole i puha kona kikowaena, kahi hōʻailona kahi maikaʻi ʻole ka celeriac.

ʻO ka mea hou aku, ʻo ka hou o ka mea kanu, ʻoi aku ka ikaika o kona ʻono kelekona.

No ke ola papa kūpono, e mālama i ka celeriac i loko o kahi ʻeke ea i loko o ka lumi lau o kāu pahu hau.

No ka hoʻomākaukau ʻana no ka kuke ʻana, holoi a holoi i ka mea kanu e hoʻoneʻe i kekahi lepo ma mua o ka ʻoki ʻana i ka luna a me ke kumu.

A laila, hemo pono i ka ʻili huluhulu me ka pahi ʻoi a i ʻole ka ʻili peeler a ʻokiʻoki a ʻokiʻoki paha i ka ʻiʻo.

E like me ka wikiwiki o ka hoʻopau ʻana o ke celeriac, e hoʻolapalapa i nā ʻāpana mea ʻokiʻoki i loko o ka wai anuanu a me kekahi mau ʻāpana lemon a i ʻole ka pīpī o ka vīnega keʻokeʻo.

Kukuna

Hiki ke ʻai maka ʻia ʻo Celeriac a kuke ʻia a hoʻomākaukau ʻia ma ke ʻano he ʻaoʻao.

Eia kekahi mau ʻōlelo aʻoaʻo lawelawe:

• E hoʻāʻo a maka - ʻoki a kāwili ʻia paha - i nā salakeke, coleslaw a i ʻole remoulade celeriac Farani.
• E hoʻolapalapa a mash i ka mea kanu ma ke ʻano he ʻuala a i ʻole nā ​​aʻa aʻa ʻē aʻe.
• Hoʻomoʻa a hoʻomoʻa i ka celeriac e like me kaʻuala.
• Hoʻomaʻa a kāwili iā ia no nā soups, nā mea ʻono, nā pai a me nā casseroles.

E ʻokiʻoki i loko o nā ʻāpana kaha, kulu ka celeriac ma kahi o 20 mau minuke a hoʻomoʻa ʻia ma kahi o 40 mau minuke.

Hiki ke ʻai maka ʻia a kuke ʻia paha ʻo Celeriac a hana i kahi hoʻohui maikaʻi i nā pā he nui. Koho i kahi celeriac kaulike waena i puha ʻole ma waenakonu e hōʻoia i ka ʻono a me ka ʻono maikaʻi loa.

Nā hopohopo palekana

Manaʻo ʻia ʻo Celeriac he palekana no ka hapanui o ka poʻe. Eia nō naʻe, pono paha i kekahi e hoʻokau a hōʻole i ka ʻai ʻana i kēia mea kanu.

Kiʻekiʻe ʻo Celeriac i ka wikamina K, hiki ke hoʻopili i ke kāpili ʻana o ke koko. No laila, ʻo nā kānaka me nā maʻi hōʻiliʻili koko e mālama nei i nā lāʻau e like me warfarin e hōʻalo i ka nui o ka ʻai.

Hoʻohui ʻia, hiki i nā pae kiʻekiʻe o ka potassium a me ka phosphore i ka celeriac ke kūpono ʻole ia no ka poʻe ma diuretics a i ʻole me nā pilikia puʻupaʻa (,).

Inā pili ʻoe i kekahi o kēia mau ʻano, e kamaʻilio me kāu kauka no kahi kūpono o ka ʻai ʻana i ka celeriac.

ʻO ka mea hope loa, ʻo kekahi mau mea hoʻohui i loko o ka celeriac, e like me bergapten, e hoʻonāukiuki paha i ka ʻōpū o ka wahine e hana ana i nā pāʻālua. No laila, ʻaʻole ʻoe e ʻai i nā nui i ka wā hāpai (28).

Hiki i ka hapanui o ka poʻe ke ʻai palekana i ka celeriac. Eia nō naʻe, ʻo ka poʻe me nā maʻi hōʻeha koko a i ʻole nā ​​pilikia o ka puʻuwai, a i ʻole nā ​​mea hāpai a lawe paha i nā diuretics, pono e kaupalena a pale aku paha iā ia.

Ka Laina Lalo

ʻO Celeriac kahi aʻa aʻa e pili ana i ka keleka.

Rich i nā antioxidants a me nā meaola, hāʻawi ia i nā pono olakino olakino, e like me ka hoʻomaikaʻi ʻana i ka digestion, ka iwi a me ka olakino puʻuwai, a me nā hopena anticancer hiki.

Hiki iā ʻoe ke leʻaleʻa i ka maka celeriac a kuke ʻia paha ma ke ʻano he olakino, he koho kōmi-haʻahaʻa i kaʻuala a me nā lau aʻa ʻē aʻe.

Me kona ʻono, ʻono e like me ke kinetona, kahi pilikino maikaʻi a me ka maʻalahi, hiki i ka celeriac ke hoʻohui maikaʻi i kahi papaʻai olakino.