ʻO nā pono olakino o nā aniani

Anter

• He aha nā ʻakaʻaka, pololei?
• ʻO nā pono olakino o nā aniani
• Pehea e hoʻohana ai i nā aniani
• Nā Onion ʻulaʻula iʻohi ʻia e Erin Shaw
• Nānā no

ʻO ka mea ʻono o ka ʻakaʻakai ka mea e paʻa ai i nā meaʻai i loko o nā papa kuʻina mai ka moa noodle moa i ka bolognese bipi a i ka salakeke nicoise. Akā ʻaʻole ʻo ka ʻaka o nā aniani wale nō ka mea e hāʻawi iā lākou i ke kūlana superhero. ʻO nā pōmaikaʻi kūpono o nā ʻakaʻakai ko lākou mana nui huna. ʻO ka manawa kēia e ʻiliʻili i nā papa ma luna o kēia mau mea kanu.

He aha nā ʻakaʻaka, pololei?

Ulu nā aniani malalo o ka honua e like me nā puʻupuʻu a pili i ka ʻohana allium o nā mea kanu, a ʻo nā leeks a me nā kālika pū kekahi (kahi pūpū o kāna pono ponoʻī ponoʻī). ʻO nā aniani melemele ka mea ulu maʻamau ma ʻAmelika Hui Pū ʻIa, akā loaʻa ākea nā ʻakaʻula a me nā aniani keʻokeʻo i ka nui o nā moʻolelo kūʻai. Hiki iā ʻoe ke ʻai i ka ʻakaʻakai, kuke, a maloʻo paha.

Kaulana ka ʻakaʻaka no ka uē ʻana i ka poʻe, a ʻo kā lākou hopena hoʻowalewale ʻana i ka waimaka mai nā hopena enzyme e hoʻonāukiuki i ka hoʻokuʻu ʻia o kahi kinoea e hoʻonāukiuki i nā lacrimal glands e hana i nā waimaka no kou mau maka. Eia ke kumu waiwai lākou i ka waimaka.

ʻO nā pono olakino o nā aniani

ʻO nā papaʻai momona i nā huaʻai a me nā mea kanu i hōʻike ʻia e hōʻemi i ka makaʻu no nā maʻi maʻi mau e like me ka maʻi puʻuwai, maʻi ʻaʻai, hahau, a me ka maʻi kō, i ʻōlelo ʻia ʻo Rui Hai Liu, MD, Ph.D., polofesa ʻepekema ʻai ma ke Kulanui ʻo Cornell. (Hoʻohui, hōʻike i nā noiʻi e hoʻohauʻoli hou lākou iā ʻoe.)

Aia i loko o nā ʻakaʻaka nā pūhui i kapa ʻia he phenolics e hana ana ma ke ʻano he antioxidants e kinai i ka hana o ka hōʻino ʻana i nā radical free, wahi a Dr. Liu. Ma ke ala: ʻO nā papa o waho o nā aniani ka nui o nā antioxidants, e like me kahi noiʻi i paʻi ʻia i loko o ka Ka Nūpepa o ka ʻEpekema Meaʻai a me ʻenehana. (ʻOi aku ma aneʻi: ʻO kēia mau pono o nā meaʻai keʻokeʻo e hōʻoia i ka ʻole o nā meaʻai kala ʻole nā ​​hōkū āpau.)

Hoʻohui, pipiʻi nā ʻaka, nā mea kanu kūpono i hiki ke kōkua iā ʻoe e kū i ka pahuhopu i manaʻo ʻia i nā lā ʻeiwa a 13 o nā hua a me nā lau. "Loaʻa maʻalahi nā aniani a maʻalahi hoʻi e mālama," i ʻōlelo ʻo ia. "Hiki iā ʻoe ke ʻai maka iā lākou a ʻai ʻia i kuke ʻia." (E hoʻāʻo i kēia mau ʻano papaʻai papa lāʻau olakino olakino ʻē aʻe no kēlā me kēia pāʻina o ka lā.)

Eia nā keu pono o nā ʻakaʻaka āu e ʻike e pili ana:

E hoʻemi i ka makaʻu o ka umauma maʻi ʻaʻai. I kahi noi hou i paʻi ʻia ma ka puke pai Kaʻai kūpono a me ka maʻi ʻaʻai, nā wahine i ʻai i nā ʻaka a nui a me nā kālika, ʻoi aku ka liʻiliʻi o ka hoʻomohala ʻana i ka maʻi ʻaʻai o ka umauma ma mua o nā wahine i ʻai i ka liʻiliʻi o nā allium ʻono. ʻO nā hui i nā ʻakaʻaka e like me S-allylmercaptocysteine ​​a me ka quercetin e pale paha i ka hoʻolaha ʻana o nā hunaola maʻi ʻaʻai.

Mālama mau i kou kō kō. ʻO ka poʻe e ʻai nui i nā ʻakaʻakai a me kālika, ua hoʻemi ʻia ka pilikia o ke kūpaʻa ʻana o ka insulin, hōʻike ʻia ka noiʻi i paʻi ʻia i loko o ka Pai no ka Laau Lapaau. Hiki i ke ʻano hana olakino olakino ke kōkua iā ʻoe e kaohi i kou kō kō a pale aku i ka maʻi diabetes ʻelua.

Kōkua i kou ʻili. ʻO ka poʻe i ʻai nui i nā ʻakaʻakai a me kālika he 20 pākēneka ka hoʻemi ʻia o ka maka o ka ʻili melanoma ʻili i loko o kahi noi i paʻi ʻia ma ka puke pai. Nutrients. (ʻO nā legume, ka aila ʻoliva, a me nā hua manu i pale ʻia.)

Palekana i kou kolona. I kahi noi hou i paʻi ʻia ma ka Ka Nūpepaʻo Asia Pacific Journal of Clinical Oncology, ʻo ka poʻe i hoʻopau i ka nui o nā alliums he 79 pākēneka haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka maʻi ʻaʻai kala ma mua o ka poʻe i ʻai i ka liʻiliʻi.

Pale i kou puʻuwai a me kou puʻupaʻa mai ka hōʻino. I loko o kahi makahiki ʻeono makahiki i hoʻopaʻa ʻia i ka Pai no ke kiʻekiʻe kiʻekiʻe, ʻo ka poʻe i ʻai i nā ʻaka he nui a me nā allium ʻē aʻe i loaʻa ka 64-pākēneka i hoʻemi ʻia i ka maʻi o ka maʻi maʻi maʻi, a 32 pākēneka i hoʻemi ʻia ka maʻi o nā maʻi kōpaʻa mau, a me kahi 26 pākēneka e hoʻēmi ai i ke kaomi kiʻekiʻe.

Palekana i kou leo. Hiki i nā ʻai ʻakaʻaka ke kōkua iā ʻoe e hōʻemi i kou makaʻu ʻana i nā maʻi ʻeha o ke poʻo a me ka ʻāʻī, e ʻōlelo nei kahi noi i paʻi ʻia i loko Ka Nānā Molecular a me ka noiʻi ʻana o ka meaʻai. ʻO ka poʻe i ʻai ma mua o ʻekolu mau ʻanike onions i kēlā me kēia pule, he 31 pākēneka ka hoʻemi ʻia o ka maka o ka maʻi ʻaʻai laryngeal i ka hoʻohālikelike ʻia me ka poʻe i ʻai liʻiliʻi.

Pehea e hoʻohana ai i nā aniani

Kaukaʻi ʻia i ke ʻano o ka ʻaka, hiki iā ʻoe ke hana i nā mea hana a me nā mea ʻono a maʻalahi hoʻi me lākou, wahi a Elizabeth Shaw, MS, R.D.N., ka mea loea a me ka mea kākau o ka ʻāina. (E nānā i nā ʻōlapa onion a me ka scallion maikaʻi ma aneʻi.)

Hoʻohui i nā ʻāpana i nā salakeke. Māhele i nā ʻakaʻula ʻulaʻula lahilahi (ʻoi aku ma mua o 1/8 ʻīniha) a hoʻohui iā lākou i nā saladi (e like me Shaw's Cucumber Yogurt Salad a i ʻole Quinoa a me nā hua ʻai spinach Salad), e hoʻāʻo i kēia ʻUla ʻEleʻele a me Red Onion Focaccia Pizza, a ʻohi iā lākou me nā kuhikuhi ma lalo.

E hoʻomoʻa iā lākou no nā sopa. Kūpono nā onika melemele no nā kopa, nāisy, a me nā mea ʻono, e like me Shaw's Instant Pot Chicken Taco Soup. "No ka loaʻa maoli o ka ʻono āu e ʻimi nei, makemake ʻoe e kālaki mua iā lākou ma mua o ka hoʻohui ʻana i ka papa kuhikuhi nui," wahi a Shaw. "Hoʻohui wale i kahi punetune o ka ʻaila ʻoliva i kāu ipu, hoʻolei i nā ʻaka a kuke a hiki i ka translucent."

Dice iā lākou. ʻO nā aniani keʻokeʻo maikaʻi loa a hoʻohui iā lākou i nā salakeke pasta, guacamole, a me nā ʻūlū, manaʻo iā Shaw.

Hoʻomoʻa a hoʻomoʻa paha iā lākou. Hoʻohui wale i kahi aila ʻoliva liʻiliʻi a me ka paʻakai a me ka pepa i ke kau, wahi a Shaw. Paipai ʻo ia i kēia mau ʻano kuke kuke ma mua o ke kau ʻana i ka ʻaka ma kahi kāweleʻai veggie i hoʻoili ʻia.

Nā Onion ʻulaʻula iʻohi ʻia e Erin Shaw

Nā mea hoʻohui

• 2 ʻakaʻaka nui
• 2 kīʻaha vīnega keʻokeʻo
• 1 kō kō
• 2 teaspoons ka paʻakai paʻakai
• 1 mau punetune punetēpō

Nā kuhikuhi

1. E ʻokiʻoki i nā ʻakaʻakai i nā ʻāpana lahilahi, 1/8-ʻīniha a i ʻole ka liʻiliʻi.
2. E hoʻolapalapa i 2 mau kīʻaha o ka vīnega keʻokeʻo me 1 kō kō a hiki i ka wā e pau ai.
3. Wehe i ka wela a kau i loko o kahi hue kīʻaha nui.
4. Hoʻohui i 2 teaspoons kosher salt, 1 punetēpō a i ʻole ia o nā peppercorn a me nā mea ʻono ʻē aʻe āu e makemake ai, e like me nā jalapenos.
5. ʻO luna me nā ʻakaʻakai a hoʻopaʻa i ka ipu aniani. E hoʻokomo i loko o ka pahu hau no 24 mau hola ma mua o ka leʻaleʻa. (PS eia pehea e ʻohi ai i nā mea kanu a hua paha i kekahi mau maʻalahi.)

Nānā no