ʻO 10 mau mea kanu hoʻoilo maikaʻi loa

Anter

• 1. Kale
• 2. Kupu o Brussels
• 3. Kāloti
• 4. Chard Kuikilana
• 5. Parsnips
• 6. ʻO Greens Collard
• 7. Rutabagas
• 8. Kāpena ʻulaʻula
• 9. Lihi
• 10. Parsley
• Ka Laina Lalo

ʻO ka ʻai ʻana i ke kau ke ʻano o ka makani i ke kau a me ke kauwela, akā hiki ke hōʻoia he paʻakikī kēia i ke kau ʻana o ke anuanu.

Eia nō naʻe, hiki i kekahi mau mea kanu ke ola i ke anuanu, ʻoiai ma lalo o kahi kapa hau. ʻIke ʻia kēia mau mea he mau lau hoʻoilo, ma muli o ko lākou hiki ke kū i ke anuanu, ke ʻano ʻino.

Hiki i kēia mau ʻano anuanu paakiki ke kū i nā mahana hau ma muli o ke kiʻekiʻe o ke kō i loaʻa iā lākou (1).

ʻO ke kō i loaʻa i loko o ka wai o nā lau hoʻoilo hoʻoilo lākou i ka hau i kahi pae haʻahaʻa, i hiki ai iā lākou ke ola i ke anuanu anuanu.

Hoʻohui ʻia, hopena kēia hana i nā mea kanu anuanu paʻakikī i ka hoʻāʻo momona ma nā mahina anuanu, e hoʻolilo ana i ka hoʻoilo i manawa kūpono no ka ʻohi ʻana (2).

Nānā kēia ʻatikala i 10 o nā mea kanu hoʻoilo maikaʻi loa a no ke aha ʻoe e hoʻopili ai iā lākou i kāu papaʻai.

ʻO Ray Kachatorian / Getty Images

1. Kale

ʻAʻole kēia ʻōmaʻomaʻo lau hoʻokahi wale nō o nā mea kanu ʻoi aku ke olakino, akā hiki ke ulu i ka wā anuanu.

He lālā ʻo ia o ka ʻohana mea kanu kolio, a komo pū me nā mea kanu anuanu e like me ka ulu ʻana o Brussels, kāpiki a me nā turnip.

ʻOiai hiki ke ʻohi ʻia ka kale i kēlā me kēia makahiki, makemake ʻo ia i ke anuanu anuanu a hiki ke kū i ke ʻano o ka hau (3).

ʻO Kale kekahi ʻōmaʻomaʻo momona a maʻalahi hoʻi. Hoʻopiha ʻia me nā huaora, nā minelala, ka fiber, nā antioxidant a me nā mea kanu mea kanu ikaika.

I ka ʻoiaʻiʻo, hoʻokahi wale nō kīʻaha (67 gram) o ka kale i loko o ka lā i koi ʻia no nā huaora A, C a me K. waiwai pū kekahi ia i nā wikamina B, calcium, keleawe, manganese, potassium a me ka magnesium (4).

Hoʻohui ʻia, kau ʻia ka kale me nā flavonoid antioxidants e like me quercetin a me kaempferol i loaʻa nā hopena anti-inflammatory ikaika.

Hōʻike kekahi mau noiʻi e hiki i ka papaʻai kiʻekiʻe i nā flavonoids ke kōkua i ka hōʻemi ʻana i kekahi mau maʻi maʻi e like me ka maʻi ʻaʻai a me ka esophageal cancer,,, 7).

Hōʻuluʻulu Manaʻo He anu anuanu ʻo Kale,
lau lau ʻōmaʻomaʻo i loko o kahi nui o nā vitamina, nā minelala
a me nā antioxidants.

2. Kupu o Brussels

E like me kale, lālā ʻo Brussels kahi lālā o ka ʻohana mea kanu momona kolomona.

Hoʻomohala ka mini, kāpiki-e like me nā poʻo o ka ulu o Brussels i nā mahina anuanu. Hiki iā lākou ke hoʻopaʻa i nā mahana anuanu, e hoʻolilo iā lākou i mea pono no nā ipu hoʻoilo kau.

ʻOiai liʻiliʻi, loaʻa i nā ʻōpala ʻo Brussels kahi nui o nā meaola maikaʻi.

ʻO lākou kahi kumu maikaʻi loa o ka huaʻai K. Hoʻokahi kīʻaha (156 gram) o nā kuke Brussels i kuke ʻia i piha iā 137% o kāu lawe i kēlā me kēia lā (8).

He mea koʻikoʻi ka Vitamin K no ke olakino iwi a me ka puʻuwai a he mea nui ia no ka hana o ka lolo (9,).

He kumu waiwai nui ʻo Brussels sprouts i nā wikamina A, B a me C a me nā minelala manganese a me ka potassium.

Hoʻohui ʻia, kiʻekiʻe nā kupu ʻo Brussels i ka fiber a me ka alpha-lipoic acid, a ua hōʻoia ʻia nā mea ʻelua e kōkua i ka mālama ʻana i nā pae kō kō (11,).

Hoʻomaʻalohi ka fiber i ke kaʻina hana digestive i loko o ke kino, a hopena i kahi hoʻokuʻu lohi o ka glucose i ke kahe o ke koko. ʻO ka manaʻo o kēia, he kakaikahi nā kui i ke kō kō ma hope o ka ʻai ʻana i kahi meaʻai momona-momona ().

ʻO ka Alpha-lipoic acid kahi antioxidant i hiki ke hoʻemi i ke kiʻekiʻe o ke kō i ke kō a hoʻonui i ka ʻike o ke kino i ka insulin ().

ʻO ka insulina kahi hōmona e koi ʻia no nā huna e komo i ke kō kō. Mālama ia i nā kiʻekiʻe o ke kō i ke kiʻekiʻe a i ʻole haʻahaʻa.

Ua hōʻike pū ʻia ʻo Alpha-lipoic acid e hōʻemi i nā ʻōuli o ka maʻi diabetic neuropathy, kahi ʻano ʻeha o ke aʻalolo ʻino e hoʻopili i ka poʻe me ka maʻi diabetes ().

Hōʻuluʻulu Manaʻo Hoʻopiha ʻia nā ʻōpala o Brussels me nā meaola a
ʻoi loa ka waiwai i loko o ka huaʻai K. Nui lākou i ka alpha-lipoic acid, an
Hiki i ka antioxidant ke hoʻopōmaikaʻi i ka poʻe me ka maʻi kō.

3. Kāloti

Hiki ke hōʻiliʻili ʻia kēia aʻa aʻa kaulana i nā mahina kauwela akā hiki i ka momona momona i ka hāʻule a me ka hoʻoilo.

Hoʻohuli nā kūlana Chilly i nā kāloti e hoʻololi i nā starches i mālama ʻia i loko o nā kō e mālama i ka wai i loko o kā lākou mau pūnaewele mai ka hau.

Hono kēia i nā kāloti ʻono keu i ka wā anuanu. ʻO ka ʻoiaʻiʻo, ʻohiʻohi ʻia nā kāloti ma hope o ka hau.

ʻOi aku ka momona o kēia mea kanu momona. ʻO nā kāloti kahi kumu maikaʻi loa o beta-carotene, hiki ke hoʻololi ʻia i huaora A i loko o ke kino. Hoʻokahi kāloti nui (72 gram) i loaʻa iā 241% o ka lā i koi ʻia i ka lāʻau A (16).

Pono ka wikamina A no ke olakino o ka maka a he mea nui ia no ka hana pale a me ka ulu pono ʻana a me ka ulu ʻana.

ʻO ka mea hou aku, ua hoʻouka ʻia nā kāloti me nā antioxidant carotenoid. Hāʻawi kēia mau pigment kanu ikaika i nā kāloti i ko lākou kala ʻulaʻula a kōkua paha i ka hōʻemi ʻana i ka hopena o nā maʻi maʻi mau.

Hōʻike kekahi mau noiʻi i kahi papaʻai kiʻekiʻe i nā carotenoids hiki ke kōkua nui i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi maʻi maʻi, e like me ka prostate a me ka maʻi ʻaʻai umauma (, 18).

Hōʻuluʻulu Manaʻo Kūleʻa nā kāloti i ke anuanu anuanu. Paʻa lākou
me ka wikamina A a me nā antioxidant ikaika i hiki ke kōkua i ka pale ʻana i kekahi
nā maʻi e like me ka maʻi ʻaʻai prostate a me ka umauma.

4. Chard Kuikilana

ʻAʻole wale ka hoʻomanawanui ʻana i ka chard Switzerland i ke anuanu, akā haʻahaʻa loa ia i nā calorie a kiʻekiʻe i nā mea momona.

I ka ʻoiaʻiʻo, hāʻawi ke kīʻaha hoʻokahi (36 gram) i 7 wale nō calories, akā naʻe ʻaneʻane hapa ka hapalua o ka nui o nā huaora A i kēlā me kēia lā a hoʻokō i ka lā i koi ʻia i kēlā me kēia lā o ka lāʻau K.

ʻO ia kahi kumu maikaʻi o ka wikamina C, magnesium a me manganese (19).

Hoʻohui ʻia, piha nā lau ʻōmaʻomaʻo ʻōmaʻomaʻo a me nā kumu kala ʻōniʻoniʻo o ka chard Swiss me nā pigment mea kanu pono i kapa ʻia betalains.

Ua hōʻike ʻia nā Betalain e hoʻoliʻiliʻi i ka mumū i loko o ke kino a hoʻēmi i ka oxyidation o LDL cholesterol, kekahi o nā kumu nui o ka maʻi puʻuwai (,).

Hoʻohana ākea kēia ʻōmaʻomaʻo i ka papaʻai Mediterranean, kahi i hoʻopili ʻia me nā pono olakino he nui, e like me ka hōʻemi ʻana i nā maʻi puʻuwai (22).

Hōʻuluʻulu Manaʻo Haʻahaʻa loa ka chard Swiss i nā calories i piha pū me
nā wikamina a me nā minelala. Loaʻa iā ia nā antioxidants i hiki ke kōkua i ka hōʻemi ʻana i ka
pilikia o ka maʻi puʻuwai.

5. Parsnips

E like me ke ʻano o nā kāloti, nā parsnips kekahi ʻano meakanu aʻa me ka nui o nā pono olakino kū hoʻokahi.

E like me nā kāloti, ulu momona nā parsnips e like me ke anuanu o ke anuanu i hoʻonohonoho ʻia, a hoʻolilo iā lākou i mea leʻaleʻa i nā ipu hoʻoilo. He ʻono iki ko lākou lepo a momona nui.

Hoʻokahi kīʻaha (156 gram) o nā parsnips i kuke ʻia e ʻaneʻane kokoke i 6 gram o ka fiber a me 34% o kēlā me kēia lā e ʻōlelo ʻia no ka lāʻau C.

Hoʻohui ʻia, he parsnips kahi kumu maikaʻi loa o nā huaora B a me E, potassium, magnesium a me manganese (23).

ʻO ke kiʻekiʻena fiber o nā parsnips e hoʻolilo iā lākou i koho maikaʻi loa no ke olakino digestive. Kū kiʻekiʻe loa lākou i ka fiber soluble, kahi e hana ai i kahi gel-like i loko o ka ʻōnaehana digestive.

Hiki i kēia ke kōkua i ka hoʻolohi i ka lawe ʻana o nā kō i ke kahe o ke koko, he mea kōkua nui ia no ka poʻe me ka maʻi diabetes ().

Ua hoʻopili pū ʻia ka pulupulu paʻa i ka hoʻemi ʻia o ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka hahau ʻana (, 26, 27).

Hōʻuluʻulu Manaʻo ʻO Parsnips nā mea kanu aʻa aʻa momona i
i loko o kahi nui o nā fiber soluble i hoʻohui ʻia, i hoʻopili ʻia i nā mea he nui
nā pono olakino.

6. ʻO Greens Collard

E like me ka ulu ʻana o kale a me Brussels, pili nā greens collard i ka ʻO Brassica ʻohana o nā mea kanu. ʻAʻole e haʻi ʻia, ʻo ia kekahi o nā mea kanu anuanu loa o ka hui.

Hiki i kēia ʻōmaʻomaʻo ʻawaʻawa iki ke kū i nā mahana anuanu hoʻolōʻihi a ʻono loa ma hope o ke kū ʻana i ka hau.

ʻO ka ʻawaʻawa o nā greens collard e pili maoli me ka nui o ka calcium i loaʻa i ka mea kanu. I ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi hoʻokahi ua hoʻāʻo ka mea kanu me nā mea momona kiʻekiʻe loa i ka awaawa ().

He mea kupaianaha ka nui o ka calcium i loko o nā greens collard, me hoʻokahi kīʻaha (190 gram) o nā kolaki i hoʻomoʻa ʻia i loaʻa he 27% o nā lā i koi ʻia i kēlā me kēia lā (29).

Pono pono ka calcium no ke olakino iwi, ka hōʻemi ʻana o nā mākala a me ka lawe ʻana o ke aʻalolo, me nā hana nui ʻē aʻe.

Hoʻohui ʻia, hoʻokau ʻia kēia mau greens me ka huaola K, kahi mea nui i ke olakino iwi.

Hōʻike nā noiʻi e lawa pono ka lawe ʻana o ka wikamina K a me ka calcium e hōʻemi ai i ka makaʻi o ka osteoporosis a me nā haki (,).

Ma waho o kahi koho maikaʻi loa no ka hāpai ʻana i ke olakino, nā iwi ikaika, nā greens collard kahi kumu maikaʻi o nā huaora B a me C, ka hao, ka magnesium a me ka manganese.

Hōʻuluʻulu Manaʻo He ʻono ʻawaʻawa kā Collard greens a eia nō
piha me nā mea momona. He kiʻekiʻe loa lākou i ka puna
a me ka wikamina K, he mea nui ia no nā iwi olakino.

7. Rutabagas

ʻO Rutabagas kahi mea kanu i hoʻohaʻahaʻa ʻia ʻoiai ʻo kā lākou mea momona momona.

E ulu ʻoi aku ka maikaʻi o kēia mau lau aʻa i ke anuanu a hoʻomohala i kahi mea ʻono momona i ka huli ʻana o nā mahana i ke kau a me ka hoʻoilo.

Hiki ke ʻai ʻia nā ʻāpana āpau o ka rutabaga, me nā lau ʻōmaʻomaʻo lau e kū pono ana mai ka lepo.

Hoʻokahi kīʻaha o ka rutabaga moʻa (170 gram) i ʻoi aku ma mua o ka hapalua o ka lā i koi ʻia no ka lāʻau C a me 16% o ka lawe ʻana o ka potassium (32) i kēlā me kēia lā.

He mea koʻikoʻi ka potassium no ka hana o ka naʻau a me ka hōʻemi ʻana o nā mākala. Mālama pū kekahi i ke kuleana nui i ka kaohi ʻana i ke koko.

I ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi e hiki i kahi papaʻai waiwai i ka potassium ke kōkua i ka hoʻoliʻiliʻi kiʻekiʻe ().

Eia kekahi, ua hoʻopili nā noiʻi ninaninau i nā mea kanu kolose e like me rutabagas i kahi haʻahaʻa o ka maʻi puʻuwai. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia hoʻokahi noiʻi ʻana ʻo ka ʻai ʻana i nā mea kanu kolio hiki ke hoʻēmi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi puʻuwai e 15.8% ().

Ma waho o kahi kumu maikaʻi loa o ka wikamina C a me ka potassium, he kumu maikaʻi ʻo rutabagas o nā huaora B, magnesium, phosphorus a me nā manganese.

Hōʻuluʻulu Manaʻo ʻO Rutabagas nā aʻa aʻa i kiʻekiʻe i ka wikamina
C a me ka potasiuma. ʻO ka hoʻonui ʻana i kāu lawe potassium e hoʻohaʻahaʻa i ke kahe o ke koko a
hoʻemi i ka pilikia o ka maʻi puʻuwai.

8. Kāpena ʻulaʻula

ʻO ka kāpī kahi mea kanu kolio e ulu i ke anuanu. ʻOiai ke olakino a me ka ʻulaʻula i ke olakino maikaʻi loa, ʻoi aku ka nui o ka momona o ka ʻulaʻula.

Hoʻokahi kīʻaha o ka kāpena maka, ʻulaʻula (89 gram) i loaʻa he 85% o ka ʻai i kēlā me kēia lā e koi ʻia no ka wikamina C a me nā nui o nā huaora A a me K.

ʻO ia kahi kumu maikaʻi o nā huaora B, manganese a me potassium (35).

Eia nō naʻe, kahi e ʻālohilohi maoli ai ke kāpiki ʻulaʻula i loko o kāna ʻike antioxidant. ʻO ke kala ʻōlinolino o kēia mea kanu mai nā pigment i kapa ʻia anthocyanins.

Pili nā Anthocyanins i ka ʻohana flavonoid o nā antioxidant, i hoʻopili ʻia i kekahi mau pono olakino.

ʻO kekahi o kēia mau pōmaikaʻi ke hiki ke hōʻemi i ka makaʻi o ka maʻi puʻuwai ().

I ke aʻo ʻana i nā wahine he 93,600, ua ʻike nā kānaka noiʻi he nui nā wahine me ke kiʻekiʻe o nā mea ʻai waiwai anthocyanin a hiki i ka 32% ka liʻiliʻi o ka hōʻeha puʻuwai ma mua o nā wahine i hoʻopau i nā meaʻai momona anthocyanin ().

Eia hou, ua loaʻa nā loaʻa kiʻekiʻe o nā anthocyanins e hōʻemi i ka makaʻu o ka maʻi o ke aʻa coronary ().

Hōʻike nā hōʻike hou aʻe mai ka pahu hōʻike a me nā noiʻi holoholona e hōʻike ana i ka anthocyanins ke loaʻa i nā hiki ke kaua ʻana i ka maʻi ʻaʻai, a (39,).

Hōʻuluʻulu Manaʻo Hoʻopiha ʻia ke kāpeti ʻulaʻula me nā huaora e like me nā huaora
ʻA, C a me K. Loaʻa iā ia nā anthocyanins, i pale aku ai i ka puʻuwai
maʻi a me kekahi maʻi ʻaʻai.

9. Lihi

Hoʻomaopopo ʻia kēia mau mea kanu momona no ko lākou ʻono a me ka hulu crunchy. ʻO ka mea hou aku, he anuanu paʻakikī kekahi mau ʻano a hiki ke ola i nā mahana anuanu.

Nui ka waiwai o ka Radishes i nā huaora B a me C, a me ka potassium (41).

Hāʻawi ʻia kā lākou ʻono peppery i kahi hui kūikawā o nā pūhui sulfur-i kāhea ʻia ʻo isothiocyanates, i hoʻopili ʻia i nā pono olakino he nui.

ʻO kēia mau mea kanu mea kanu ikaika e hana ma ke ʻano he antioxidants i ke kino, e kōkua ana i ka mālama ʻana i ka mumū.

Ua ʻimi noiʻi nui ʻia ʻo Radishes no kā lākou hiki ke kaua hakakā ().

I ka ʻoiaʻiʻo, ua loaʻa i kahi hoʻokolohua paipu hoʻowalewale ʻike isothiocyanate-waiwai radish i kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai kanaka ().

Ua ʻike ʻia kēia hopena i ka paipu hoʻowalewale a me nā holoholona e pili ana i ke kolona a me nā hunaola maʻi ʻaʻai (44, 45).

ʻOiai e hoʻohiki ana, pono hou nā noiʻi kanaka e pili ana i nā hiki ke kaua ʻana i ka maʻi ʻaʻai o nā radishes.

Hōʻuluʻulu Manaʻo ʻO Radishes kahi maikaʻi loa
kumu o nā huaora B a me C a me ka potassium. Hoʻopili, loaʻa iā lākou
isothiocyanates, ka mea hiki ke loaʻa i ke kaua ʻana me ka maʻi ʻaʻai.

10. Parsley

ʻOiai make nā mea kanu he nui ke huli ke anilā i ke anilā, hiki i ka parsley ke hoʻomau i ka ulu ma waena o nā mahana anuanu a me ka hau.

Ma waho o ke anuanu paʻakikī, ua piha kēia ʻōmaʻomaʻo ʻaʻala i ka meaʻai.

Hoʻokahi wale nō auneke (28 gram) e hoʻokō nei i ka lā i koi ʻia i kēlā me kēia lā no ka wikamina K a loaʻa i loko o ka hapalua o ka lā i koi ʻia i kēlā me kēia lā no ka lāʻau C.

Hāpai pū ʻia me ka huaola A, folate, hao, calcium a me potassium (46).

ʻO Parsley kahi kumu maikaʻi loa o nā flavonoids, me ka apigenin a me ka luteolin, nā mea kanu i loaʻa i nā pono olakino hiki ke loaʻa. Kōkua nui paha kēia mau flavonoids i ka pāpā ʻana i ka nalo ʻana o ka hoʻomanaʻo a me nā loli pili i ka makahiki i ka lolo.

Ua ʻike ʻia kahi haʻawina i loaʻa i kahi papaʻai momona i ka luteolin e hoʻemi ai i ka mumū e pili ana i ka makahiki i ka lolo o nā ʻiole ʻelemakule a hoʻomaikaʻi i ka hoʻomanaʻo e ke kaohi ʻana i nā mea hoʻohaunaele (47).

Hōʻuluʻulu Manaʻo ʻO Parsley kahi
anuanu-tolerant ʻōmaʻomaʻo e waiwai i nā meaola. Loaʻa iā ia ka luteolin hui pū mea kanu, hiki ke hāpai i ke olakino lolo.

Ka Laina Lalo

Aia kekahi mau mea ulu i ulu i ke anuanu anuanu.

ʻO kekahi ʻano o nā mea kanu, e like me nā kāloti a me nā parsnips, a ʻoi aku ka ʻono o ka momona ma hope o ka hōʻike ʻana i ka hau.

Hiki i kēia mau mea ulu momona ke hiki ke hoʻopiha i kāu papaʻai me nā kau kau, nā mea momona a piha i ka hoʻoilo.

ʻOiai ʻo nā mea kanu mai kēia papa inoa e hana i kahi hoʻohui momona loa i kāu papaʻai, he nui nā mea kanu hoʻoilo e koho pono ai.

Ma hope o nā mea āpau, ʻo ka hoʻohui ʻana i nā huahana hou i kāu papaʻai e hele lōʻihi loa ia i ka hoʻolaha ʻana i kou olakino.