He aha ʻo Kohlrabi? Kaʻai pono, nā pono, a me nā hoʻohana

Anter

• He aha ka kohlrabi?
• Kohlrabi meaʻai
• Nā pono olakino o kohlrabi
• ʻOi aku i nā antioxidants
• Paipai i kahi ʻōpū maikaʻi
• Hiki e hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai
• Kākoʻo i kahi ʻōnaehana pale ola olakino
• Pehea e hoʻohui ai i ka kohlrabi i kāu papaʻai
• Ke laina lalo

ʻO Kohlrabi kahi mea kanu i pili i ka ʻohana kāpeti.

Hoʻonui nui ʻia ia ma ʻEulopa a me ʻAsia a ua loaʻa ka kaulana a puni ka honua no kāna mau pono olakino a me nā hoʻohana culinary.

Loiloi kēia ʻatikala i ka kohlrabi, me nā huaora, nā pono, a me nā hoʻohana he nui.

He aha ka kohlrabi?

ʻO Kohlrabi, i ʻike ʻia ʻo ka turnip Kelemania, he mea kanu koloka.

ʻOiai kona inoa, ʻaʻole kohlrabi kahi aʻa aʻa a ʻaʻole pili i ka ʻohana turnip. Ma kahi o ia mea ʻO Brassica genus o nā mea kanu a pili i ke kāpeti, broccoli, a me ka pua kō.

He kumu lau lōʻihi kona a me ka ʻāpana poepoe i pinepine ka poni, ʻōmaʻomaʻo keʻokeʻo, a keʻokeʻo paha. He keʻokeʻo-melemele mau ia i loko ().

ʻO ko Kohlrabi ʻono a me ke ʻano e like me nā koʻa broccoli a me ke kāpena, ʻoiai ʻoi aku ka momona.

Hoʻohana ākea ka ʻōpala i nā salakeke a me nā soups akā hiki ke hoʻomoʻa ʻia a iʻa ʻia paha. ʻO kona mau lau a me nā koʻokoʻo he crunchy liʻiliʻi a kuke like i nā greens collard.

ʻO Kohlrabi kahi mea kanu kolepa e pili pono i ka kāpeti. Hiki ke ʻai maka ʻia a kuke ʻia nā lau, nā kumu, a me nā ipukui.

Kohlrabi meaʻai

ʻO Kohlrabi kahi kumu waiwai maikaʻi loa o ka momona.

Hoʻokahi kīʻaha (135 gram) o kohlrabi maka e hāʻawi ():

• Kalepona: 36
• Kāpena: 8 gram
• Puluniu: 5 gram
• Kumuʻiʻo: 2 gram
• ʻO Vitamin C: 93% o ka Daily Value (DV)
• ʻO ka Vitamin B6: 12% o ka DV
• Pālima: 10% o ka DV
• Makanekiuma: 6% o ka DV
• Manganese: 8% o ka DV
• Folate: 5% o ka DV

ʻO ka mea kanu kahi kumu maikaʻi loa o ka huaora C, kahi antioxidant mana e pale i kou kino mai ka hōʻino kūʻokoʻa manuahi a hana i ka hana ʻeha, hōʻuluʻulu collagen, lawe i ka hao, a me ke olakino palekana (,,,).

Eia kekahi, waiwai ia i ka wikamina B6, e kākoʻo ana i ke olakino palekana, protein metabolism, a me ka hana ʻana o ke koko ʻulaʻula ().

He kumu maikaʻi nō hoʻi ia o ka potassium, kahi mineral a me electrolyte i mea nui no ke olakino puʻuwai a me ke kaulike wai (, 9).

ʻO ka mea hope loa, hāʻawi ke kīʻaha hoʻokahi (135 gram) o kohlrabi ma kahi o 17% o kāu pono o ka fiber i kēlā me kēia lā. Kōkua ka mea ʻai meaʻai i ke olakino ʻōpū a me ke kaohi kō kō (().

Hāʻawi kahi kīʻaha (135 gram) o kohlrabi i ka 93% o kāu mau huaora C i kēlā me kēia lā. He kumu maikaʻi nō hoʻi ia o ka potassium, puluniu, a me ka wikamina B6.

Nā pono olakino o kohlrabi

Mālama nui ʻo Kohlrabi a hāʻawi i nā pono olakino like ʻole.

ʻOi aku i nā antioxidants

Aia ʻo Kohlrabi i kahi nui o nā antioxidant, e like me ka wikamina C, anthocyanins, isothiocyanates, a me nā glucosinolates. ʻO kēia nā mea kanu e pale i kāu mau hunaola mai ka hōʻino kūʻokoʻa manuahi e hoʻonui ai i kou makaʻi o ka maʻi (,).

ʻO nā papaʻai kiʻekiʻe i loko o nā mea kanu waiwai antioxidant e like me kohlrabi e pili pū me ka hoʻemi ʻia o ka maʻi diabetes, nā maʻi metabolic, a me ka make make ʻole ().

ʻO ka ʻili o ka kohlrabi poni he anthocyanins kiʻekiʻe loa, kahi ʻano flavonoid e hāʻawi i nā mea kanu a me nā hua i kahi ʻulaʻula, poni, a me nā kala polū. Pili ka lawe kiʻekiʻe ʻana o nā anthocyanins i kahi haʻahaʻa o ka maʻi puʻuwai a me ka noʻonoʻo noʻonoʻo (,,).

ʻO nā ʻano kala like ʻole o ke kohlrabi he kiʻekiʻe i ka isothiocyanates a me nā glucosinolates, he mau antioxidant mana e pili ana me ka makaʻu haʻahaʻa o kekahi mau maʻi maʻi, nā maʻi puʻuwai, a me nā mumū (,,).

Paipai i kahi ʻōpū maikaʻi

He kiʻekiʻe ʻo Kohlrabi i ka fiber. I ka ʻoiaʻiʻo, hiki iā ʻoe ke kiʻi ma kahi o 17% o kāu pono o ka fiber i kēlā me kēia lā mai kahi kīʻaha hoʻokahi (135 gram) o kēia mea kanu ().

Loaʻa iā ia ka pulina soluble a me insoluble.

ʻO ka mea i hiki ke hoʻoheheʻe ʻia i ka wai a kōkua i ka mālama ʻana i ke kō kō a me nā kiʻekiʻe kolesterol. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole i haki ʻia ka fiber inoluble i loko o kou ʻōpū, e kōkua ana i ka hoʻonui ʻana i kāu pahu a hoʻonui i ka neʻe ʻana o ka ʻōpū ().

ʻO ka mea hou aku, ʻo ka fiber ka kumu waiwai nui o nā koʻohune ʻōpū maikaʻi, e like me ʻO Bifidobacteria a Lactobacilli. Hoʻopuka kēia mau koʻohune i nā waikawa momona momona, nāna e hānai i nā hunaola o kou ʻōpū a pale aku i ka maʻi puʻuwai a me ka momona (,).

Hoʻohui ʻia, pili pū kekahi ʻōpū momona maikaʻi me kahi ʻōnaehana olakino olakino a me nā hoʻohaʻahaʻa haʻahaʻa o ka momona a me nā maʻi ʻōpū (,,).

Hiki e hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai

Aia i Kohlrabi nā pūhui mea kanu mana i kapa ʻia ʻo glucosinolates a me ka isothiocyanates, i loaʻa nui i nā mea kanu kolio.

Pili ka lawe kiʻekiʻe ʻana o ka glucosinolate i ka hoʻohaʻahaʻa haʻahaʻa o ka maʻi puʻuwai ma muli o ka hiki i kēia pūhui ke hoʻonui i nā kīʻaha koko a hoʻoliʻiliʻi i ka mumū. Eia kekahi, he waiwai antioxidant ka isothiocyanates i hiki ke pale aku i ka plake buildup i loko o kāu mau aʻa ().

ʻO kahi loiloi lōʻihi ma 1,226 mau wahine nona ka makahiki 70 a ʻoi paha i ʻike ʻia e pili ana ka ʻai ʻana i kahi papaʻai momona i nā mea kanu kolio me kahi 13% haʻahaʻa o ka make mai nā maʻi puʻuwai no kēlā me kēia 10-gram hoʻonui i ka lawe fiber i kēlā me kēia lā ().

Eia kekahi, kiʻekiʻe ka kohlrabi poni i nā anthocyanins, i hōʻike ʻia e hoʻohaʻahaʻa i ke kahe o ke koko a me kou maka o ka puʻuwai puʻuwai (,,).

ʻO ka hope loa, hiki i kahi papaʻai fiber kiʻekiʻe ke pale aku i nā maʻi puʻuwai. Hoʻokahi loiloi o 15 mau noiʻi i loaʻa i kahi papaʻai momona i loko o kēia nutrient i hoʻemi i ka makaʻu o ka make mai ka maʻi puʻuwai e 24%, ke hoʻohālikelike ʻia me nā papa ʻai low-fiber (,).

Kākoʻo i kahi ʻōnaehana pale ola olakino

Kākoʻo nā meaola i ka kohlrabi i kāu ʻōnaehana pale.

Kiʻekiʻena kēia mea kanu i ka wikamina B6, a he mea nui ia no nā hana he nui, e like me ka protein pūnaina, hoʻomohala ʻana o ke koko ʻulaʻula, a me ka hana pale ().

Hoʻopili ka Vitamin B6 i ka hana ʻana o nā hunaola keokeo a me nā T-cells, he ʻano ia o nā hunaola pale e hakakā ana i nā mea haole a he kī i kahi ʻōnaehana pale ola olakino. Pili ka hemahema o kēia nutrient i kahi ʻōnaehana pale nawaliwali (,).

Hoʻohui ʻia, ʻo kohlrabi kahi kumu maikaʻi loa o ka wikamina C, i hiki ke kākoʻo i ke keʻena o ke koko keʻokeʻo a, ʻo ka mea hope loa, hoʻoikaika i kou ʻōnaehana pale ().

Hoʻopili ʻo Kohlrabi i nā meaola a me nā antioxidant e hoʻonui ai i ke olakino pale a hoʻoliʻiliʻi i kou maka o ka maʻi maʻi. Eia kekahi, ke kākoʻo nei kāna ʻike fiber kiʻekiʻe i kahi microbiome ʻōpū maikaʻi.

Pehea e hoʻohui ai i ka kohlrabi i kāu papaʻai

ʻO ka ulu maʻamau i nā mahina hoʻoilo, hiki ke ʻike maʻamau i ka kohlrabi i ka nui o nā hale kūʻai.

Hiki keʻoki a wili paha nā ʻōpuʻu kohlrabi maka i loko o ka salakeke a i ʻole leʻaleʻa ʻia e like me kahi meaʻai māmā me ka hummus. Eia nō naʻe, makemake paha ʻoe e ʻili i ka ʻili, no ka mea, ʻike kekahi poʻe he paʻakikī loa ia.

Hiki nō hoʻi ke kuke i nā ʻano like ʻole, e like me ka paila, hoʻomoʻa ʻia, a i hoʻomoʻa ʻia paha.

I kēia manawa, hiki ke hoʻohui ʻia i kāna mau lau i kahi salakeke, kālua ʻia i loko o ka pā palai, a i ʻole hoʻohui ʻia i nā sopa

ʻO ka mea hou aku, hiki i ka ʻāpana ke hoʻololi i nā mea kanu crunchy e like me ka broccoli, kāpī, nā radishes, a me kaʻuala, ʻoiai e hiki ke hoʻohana ʻia nā lau ma kahi o ka kale, ka milo, a i ʻole nā ​​greens ʻē aʻe.

ʻO Kohlrabi kahi mea ʻono a maʻalahi hoʻi i nā hoʻomoʻo he nui. Hiki ke ʻai maka ʻia a kuke ʻia kāna ʻāpana a me kāna lau a lawelawe ʻia ma ke ʻano he maʻalahi i nā resipe he nui. Eia nō naʻe, makemake paha ʻoe e ʻili i kona ʻili inā paʻakikī loa ʻoe.

Ke laina lalo

Piha ʻo Kohlrabi i nā huaola e hoʻopili ʻia i nā pono olakino like ʻole.

He momona ia i ka fiber, he mea nui ia no ka ʻōpū olakino a me ka digestion kūpono.

Eia kekahi, ʻo kāna mau huaʻai a me nā mea kanu mea kanu e kākoʻo i kāu ʻōnaehana paleʻoniʻoni a hoʻoliʻiliʻi paha i kou makaʻi ʻana i nā maʻi puʻuwai, kekahi mau maʻi ʻalā, a me ka mumū

Inā makemake ʻoe e hoʻokolohua me nā mea kanu hou, ʻo kohlrabi kahi mea maʻalahi a maʻalahi hoʻi e hoʻohui i kāu mau meaʻai.