ʻO nā mea lau momona ʻōmaʻomaʻo 13 ʻoi loa ke olakino

Anter

• 1. Kale
• 2. Nā microgreens
• 3. ʻO Greens Collard
• 4. Mīkini
• 5. Kāpeti
• 6. ʻO Greens Beet
• 7. Kahawai wai
• 8. Romaine Lettuce
• 9. Chard Kuikilana
• 10. Arugula
• 11. Endive
• 12. ʻO Bok Choy
• 13. ʻO Greens Turnip
• Ka Laina Lalo

ʻO nā lau ʻōmaʻomaʻo Leafy kahi mea nui o ka papaʻai olakino. Hoʻopiha lākou me nā huaora, nā minelala a me nā fiber akā haʻahaʻa i nā calori.

ʻO ka ʻai ʻana i kahi papaʻai momona i nā lau lau lau hiki ke hāʻawi i nā pono olakino he nui e like me ka hoʻoliʻiliʻi o ka momona, nā maʻi puʻuwai, ke koko kiʻekiʻe a me ka noʻonoʻo noʻonoʻo ().

Eia nā 13 o nā lau lau ʻōmaʻomaʻo olakino e hoʻopili ai i kāu papaʻai.

1. Kale

Ua manaʻo ʻia ʻo Kale kekahi o nā mea ulu momona loa ma ka honua ma muli o ka nui o nā wikamina, nā minelala a me nā antioxidant.

ʻO kahi laʻana, hoʻokahi kīʻaha (67 gram) o nā kale kale packs 684% o ka Daily Value (DV) no ka huaʻai K, 206% o ka DV no ka huaʻai A a me 134% o ka DV no ka huaora C (2).

Loaʻa iā ia nā antioxidants e like me lutein a me beta-carotene, kahi e hōʻemi ai i ka makaʻi o nā maʻi i hoʻokumu ʻia e ka stress oxidative ().

No ka pōmaikaʻi nui loa mai nā mea āpau a kale e hāʻawi ai, ʻoi aku ka maikaʻi o ka ʻai maka mai ka hoʻomoʻa ʻana i hiki ke hoʻemi i kāna pilikino ().

Nui ka waiwai o Kale i nā minelala, nā antioxidant a me nā wikamina, ʻo ia hoʻi nā huaora A, C a me K. No ka ʻohi ʻana i nā keu pono, ʻoi aku ka maikaʻi o ka ʻai maka, ʻoiai ʻo ka kuke ʻana e hoʻemi ana i ka ʻike kino o ka mea kanu.

2. Nā microgreens

ʻO nā microgreens he ʻōmaʻomaʻo makua ʻole i hua ʻia mai nā ʻanoʻano o nā mea kanu a me nā mea kanu. Ana lākou i nā iniha 1-3 (2.5-7.5 cm).

Mai ka 1980, hoʻohana pinepine ʻia lākou i mea hoʻonaninani a hoʻonaninani, akā he nui nā hoʻohana hou aku.

ʻOiai ko lākou liʻiliʻi, piha lākou i ke kala, ʻono a me nā meaʻai. I ka ʻoiaʻiʻo, ua loaʻa i kahi noiʻi hoʻokahi i loko o nā microgreens a 40 mau manawa ʻoi aku ka nui o nā meaola i hoʻohālikelike ʻia i ko lākou mau hoa makua. ʻO kekahi o kēia mau huaora e komo pū me nā huaora C, E a me K ().

Hiki ke ulu i nā microgreens i ka ʻoluʻolu o kou home ponoʻī a puni ka makahiki, e maʻalahi ana e loaʻa iā lākou.

He ʻōmaʻomaʻo makua ʻole nā ​​microgreens, a makemake nui ʻia mai nā makahiki 1980. He ʻono lākou a piha me nā meaʻai e like me nā huaora C, E a me K. He aha hou aʻe, hiki ke ulu i ka makahiki āpau.

3. ʻO Greens Collard

ʻO nā greens collard he greens lau ākea, pili i nā kale a me nā greens puna. He lau mānoanoa ko lākou e ʻono iki.

Ua like lākou i ke ʻano me ka kale a me ke koʻi. ʻO ka ʻoiaʻiʻo, ko lākou inoa mai ka huaʻōlelo "colewort."

ʻO nā greens collard kahi kumu maikaʻi o ka calcium a me nā huaora A, B9 (folate) a me C. ʻO lākou kekahi o nā kumu maikaʻi loa o ka huaora K ke hiki mai i nā lau lau. I ka ʻoiaʻiʻo, hoʻokahi kīʻaha (190 gram) o nā greens collard kuke i ʻūlū ʻia he 1,045% o ka DV no ka huaʻai K (6).

ʻIke ʻia ka Vitamin K no kāna hana i ke kāpili ʻana i ke koko. Eia hou, ke hana hou ʻia nei nā noiʻi e pili ana i kona hiki ke hoʻomaikaʻi i ke olakino iwi.

Hoʻokahi o nā noi ʻana ma 72,327 wahine ma 38-33 makahiki i loaʻa i ka poʻe me ka huaʻai K i loaʻa ma lalo o 109 mcg i kēlā lā i kēia lā i hoʻonui i ka nui o ka haki o ka ʻūhā, e hōʻike ana i ka loulou ma waena o kēia wikamina a me ka olakino iwi ().

He lau mānoanoa ko Collard greens a ʻawaʻawa hoʻi i ka ʻono. ʻO lākou kekahi o nā kumu waiwai ʻoi loa o ka huaʻai K, hoʻemi paha i ke kahe o ke koko a hāpai i nā iwi olakino.

4. Mīkini

ʻO ka spinach kahi lau nahele ʻōmaʻomaʻo i makemake nui ʻia a hoʻokomo maʻalahi ʻia i loko o nā ʻano kīʻaha like ʻole, e laʻa me nā kopa, nā mea ʻono, nā mea ʻono a me nā salakeke.

Kupaianaha kona kino momona me hoʻokahi kīʻaha (30 gram) o ka milo maka e hāʻawi ana iā 181% o ka DV no ka huaʻai K, 56% o ka DV no ka huaʻai A a me 13% o ka DV no ka manganese (9).

Hoʻopili pū ʻia me ka folate, kahi mea nui i ka hana ʻana o ke koko ʻulaʻula a me ka pale ʻana i nā kīnā neural tube i ka hāpai ʻana ().

Hoʻokahi o ka noi ʻana ma ka neural tube defect spina bifida i ʻike ʻia ʻo kekahi o nā mea nui e pale ʻia no kēia ʻano he haʻahaʻa haʻahaʻa o ka folate i ka manawa o ka trimester mua o ka hāpai ʻana ().

Me ka lawe ʻana i kahi wikamina prenatal, ʻo ka ʻai ʻana i ka spinach kahi ala maikaʻi loa e hoʻonui i kāu ʻai folate i ka wā hāpai.

ʻO ka spinach kahi lau lau nahele ʻōmaʻomaʻo i hiki ke hoʻohana ʻia i nā ʻano like ʻole. He kumu maikaʻi loa ia o ka folate, kahi e pale ai i nā kīnā neural tube, e like me spina bifida, i ka wā hāpai.

5. Kāpeti

Hoʻokumu ʻia ke kāpeti i nā huhui o nā lau mānoanoa e hele mai i nā kala ʻōmaʻomaʻo, keʻokeʻo a me ka poni.

Na ka ʻO Brassica ʻohana, a me Brussels sprouts, kale a me broccoli ().

Loaʻa i nā mea kanu i loko o kēia ʻohana mea kanu nā glucosinolates, kahi e hāʻawi ai iā lākou i kahi ʻawaʻawa.

Ua ʻike nā noiʻi holoholona i nā meaʻai i loko o kēia mau mea kanu i loaʻa i nā ʻano pale-maʻi pale, keu hoʻi i ka maʻi ʻaʻai a me ka esophageal cancer, ().

ʻO kahi pōmaikaʻi ʻē aʻe o ka kāpeti hiki ke hānai ʻia a lilo i sauerkraut, kahi e hāʻawi ai i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i kāu digestion a me ke kākoʻo ʻana i kāu ʻōnaehana pale. Hiki ke kōkua i ka pohō kaumaha (,,,).

He lau mānoanoa ko Kāpala a hele mai i nā kala like ʻole. Loaʻa iā ia nā ʻano pale-maʻi pale a hiki ke lilo i sauerkraut, e hāʻawi nei i nā pono olakino hou aʻe.

6. ʻO Greens Beet

Mai ka wā o ke kau waena, ua koi ʻia nā beets he pono no ke olakino.

ʻOiaʻiʻo, loaʻa iā lākou kahi pilikino momona maikaʻi, akā ʻoiai e hoʻohana mau ʻia nā beet i nā pā, nānā pinepine ʻole ʻia nā lau.

Minamina kēia, ke noʻonoʻo nei he ʻai a momona lākou i ka potassium, calcium, riboflavin, fiber a me nā wikamina A a me K. Hoʻokahi wale nō kīʻaha (144 gram) o nā greens beet kuke i loaʻa he 220% o ka DV no ka huaʻai A, 37% o ʻo ka DV no ka potassium a me 17% o ka DV no ka puluniu (19).

Loaʻa iā lākou nā antioxidants beta-carotene a me ka lutein, kahi e hōʻemi ai i ka pilikia o nā maʻi maka, e like me macular degeneration a me cataract (,).

Hiki ke hoʻohui ʻia i nā greens beet i nā salakeke, nā kopa a i ʻole ka palaʻai a ʻai ʻia ma ke ʻano he ʻaoʻao.

ʻO nā ʻōmaʻomaʻo Beet he lau ʻōmaʻomaʻo e ʻai ʻia i loaʻa ma ka piko o nā beets. Piha lākou i nā meaola, me nā antioxidants e kākoʻo paha i ke olakino o ka maka.

7. Kahawai wai

ʻO Watercress kahi mea kanu wai mai ka ʻO Brassicaceae ʻohana a pēlā like me nā greens arugula a me ka mākeke.

Ua ʻōlelo ʻia he mau ʻano hoʻōla a hoʻohana ʻia i ka lāʻau lapaʻau no nā kenekulia. Eia naʻe, ʻaʻohe noiʻi kanaka i hōʻoia i kēia mau pōmaikaʻi a hiki i kēia manawa.

Ua ʻike ʻia nā noiʻi ana i ka pahu-paipu i mea pono i ka māka ʻana i nā hunaola ʻaʻaʻi a hōʻino i ka hana hou ʻana o ka maʻi ʻaʻai a me ka hoʻouka ʻana (,).

Ma muli o ka ʻawaʻawa a me ka ʻono iki, hana ka watercress i mea hoʻohui i nā meaʻai ʻono neutrally.

Ua hoʻohana ʻia ʻo Watercress i ka lāʻau lapaʻau no nā kenekulia. Hōʻike kekahi mau noiʻi hoʻokolohua-Tube he mea maikaʻi paha ia i ka mālama ʻana i ka maʻi ʻaʻai, akā ʻaʻohe ʻike kanaka i hōʻoia i kēia mau hopena.

8. Romaine Lettuce

ʻO ka lettuce Romaine ka mea kanu lau lau maʻamau me ka ikaika, nā lau ʻeleʻele me ka iwi ʻaoʻao paʻa.

He ʻano crunchy kona a me ka lettuce i makemake nui ʻia, keu hoʻi i nā salakeke Kaisara.

He kumu maikaʻi ia o nā huaora A a me K, me hoʻokahi kīʻaha (47 gram) e hāʻawi ana iā 82% a me 60% o nā DV no kēia mau wikamina (24).

ʻO ka mea hou aʻe, ʻo ka noiʻi ʻana i nāʻiole i hōʻike i ka hoʻomaʻemaʻe ʻana o ka letus i kā lākou pae o ke koko lipids, e hoʻemi ana i ka makaʻi o ka maʻi puʻuwai. Pono nā noiʻi hou e noiʻi i kēia mau pōmaikaʻi i ka poʻe ().

ʻO ka lettuce Romaine kahi leteto kaulana i loaʻa i nā salakeke he nui. Loaʻa ka waiwai i nā huaora A a me K, a ke aʻo ʻia nei i nā ʻiole e hōʻike ana e hoʻomaikaʻi paha i nā pae lipid o ke koko.

9. Chard Kuikilana

He lauʻeleʻele-ʻōmaʻomaʻo kā Swiss chard me kahi kopa mānoanoa ʻulaʻula, keʻokeʻo, melemele a ʻōmaʻomaʻo paha. Hoʻohana pinepine ʻia ia i ka kuke ʻana i ke Kaiwaenahonua a pili i ka ʻohana like me ka beets a me ka milo.

He ʻono honua kāna a momona i nā minelala a me nā wikamina, e like me ka potassium, manganese a me nā huaora A, C a me K (26).

Aia i loko o ka chard Swiss kahi flavonoid kūikawā i kapa ʻia ʻo syringic acid - kahi pūhui e pono paha no ka hoʻohaʻahaʻa ʻana i nā pae kō kō (27).

I loko o ʻelua mau aʻo liʻiliʻi i nāʻiole me ka maʻi diabetes, ka lawelawe waha ʻana o ka syringic acid no 30 mau lā i hoʻomaikaʻi ʻia ke kō kō kō (28, 29).

Eia nō naʻe, he mea nui e hoʻomaopopo he mau haʻawina holoholona liʻiliʻi kēia a ʻo ka noiʻi kanaka e kākoʻo ana i ka hoʻopiʻi e kōkua paha ka syringic acid i ke kā kō kō ʻana o ka kō.

ʻOiai he nui ka poʻe e hoʻolei maʻamau i nā koʻokoʻo o ka chard Swiss kanu, momona a momona lākou.

I ka manawa aʻe, e hoʻāʻo e hoʻohui i nā ʻāpana āpau o ka chard Swiss kanu i nā pā e like me nā kopa, nā tacos a i ʻole nā ​​casseroles.

Nui ka waiwai i ke kala i ka chard Swiss a hoʻokomo pinepine ʻia i ka kuke ʻana i ke Kaiwaenahonua. Loaʻa iā ia ka flavonoid syringic acid, a he mea maikaʻi paha ia no ka hoʻoliʻiliʻi ʻana i nā pae kō kō. Eia nō naʻe, nele i ka noiʻi kanaka e pili ana i ka hopena.

10. Arugula

He ʻōmaʻomaʻo lau ʻo Arugula mai ka ʻO Brassicaceae hele ka ʻohana i nā inoa like ʻole, e like me ka rocket, colewort, roquette, rucola a me rucoli.

Loaʻa iā ia kahi ʻono liʻiliʻi a me nā lau liʻiliʻi e hiki ke hoʻokomo maʻalahi ʻia i nā salakeke a i hoʻohana ʻia i mea hoʻonani. Hiki nō ke hoʻohana cosmetically a me nā mea lapaʻau ().

E like me nā lau ʻōmaʻomaʻo ʻē aʻe, piha i nā mea momona e like me ka pro-vitamin A carotenoids a me nā huaora B9 a me K (31).

ʻO ia kekahi o nā kumu waiwai maikaʻi loa o nā nitratesʻai, kahi hui e lilo i nitric oxide i kou kino.

ʻOiai e hoʻopaʻapaʻa ʻia nā pōmaikaʻi o nā nitrates, ua ʻike kekahi mau noiʻi e kōkua paha lākou i ka hoʻonui i ke kahe o ke koko a hoʻemi i ke kahe o ke koko ma ka hoʻonui ʻana i kāu mau kīʻaha koko ().

ʻO Arugula kahi lau nahele ʻōmaʻomaʻo e hele i nā inoa like ʻole, e like me ka rocket a me ka rucola. Loaʻa ka waiwai i nā wikamina a me nā nitrates kūlohelohe, kahi e kōkua ai i ka hōʻemi ʻana i ke koko a hoʻomaikaʻi i ke kahe o ke koko.

11. Endive

ʻO Endive (ʻōlelo ʻia "N-luʻu") no ka Hale Pule ohana. ʻAʻoleʻike iki ʻia ma mua o nā lau lau lau ʻē aʻe, no ka mea paʻakikī ka ulu ʻana paha.

He curly, crisp i ke ʻano a loaʻa kahi momona momona a ʻono hoʻi. Hiki ke ʻai maka a moa paha.

Hoʻokahi hapalua kīʻaha (25 gram) o nā lau endive maka i hoʻopaʻa ʻia 72% o ka DV no ka huaola K, 11% o ka DV no ka wikamina A a me 9% o ka DV no folate (33).

ʻO ia pū kekahi kumu o kaempferol, kahi antioxidant i hōʻike ʻia e hōʻemi i ka mumū a kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai i loko o nā hōʻike hōʻike paipu (,).

ʻO Endive kahi mea kanu ʻōmaʻomaʻo lau lau liʻiliʻi i ʻike ʻia a mimilo i ka ʻano. Loaʻa i loko o ia mau mea he nui nā nutrient, e like me ka antioxidant kaempferol, kahi e hōʻemi ai i ka ulu ʻana o ka maʻi ʻaʻai.

12. ʻO Bok Choy

ʻO Bok choy kahi ʻano kāpeti Kina.

He mānoanoa, ʻōmaʻomaʻo-ʻōmaʻomaʻo nā lau e hana i kahi hoʻohui maikaʻi loa i nā kopa a me nā ʻūlū.

Aia i loko o Bok choy ka mineral mineral, kahi mea nui i ka hana noʻonoʻo, ka pale a me ka pale ʻana i ka maʻi ʻaʻa ().

Eia kekahi, he mea nui ka selenium no ka hana pono o ka thyroid gland. Aia kēia gland i kou ʻāʻī a hoʻokuʻu i nā hormoni e hoʻokani nui i ka metabolism ().

ʻO kahi noiʻi e pili ana i nā pae haʻahaʻa o ka selenium me nā kūlana thyroid e like me hypothyroidism, thyroiditis autoimmune a hoʻonui ʻia i ka thyroid ().

Kaulana ʻo Bok choy ma Kina a hoʻohana pinepine ʻia i nā sopa a me nā mea ʻūlū. Loaʻa iā ia ka selenium mineral, kahi e pōmaikaʻi ai i kou olakino olakino, palekana, palekana ʻana i ka maʻi ʻaʻai a me ke olakino thyroid.

13. ʻO Greens Turnip

ʻO nā greens turnip nā lau o ka mea kanu turnip, kahi aʻa aʻa e like me ka beetroot.

Hoʻopili kēia mau greens i nā meaola hou aku ma mua o ka turnip iā ia iho, e like me ka calcium, manganese, folate a me nā huaora A, C a me K (39).

Loaʻa iā lākou kahi ʻono ikaika a ʻono hoʻi a ʻoluʻolu pinepine ʻia i kuke ʻia ma mua o ka maka.

Hoʻohālikelike ʻia nā greens Turnip i kahi mea kanu kolose, i hōʻike ʻia e hoʻemi i kou makaʻu i nā kūlana olakino, e like me ka maʻi puʻuwai, ka maʻi ʻaʻai a me ka mumū (,,).

Loaʻa i nā greens Turnip kekahi mau antioxidant e like me gluconasturtiin, glucotropaeolin, quercetin, myricetin a me beta-carotene - kahi a nā mea āpau i ka hoʻoliʻiliʻi koʻikoʻi i kou kino

Hiki ke hoʻohana i nā greens Turnip ma ke ʻano he pani no ka kale a i ka milo i ka nui o nā meaʻai.

ʻO nā greens turnip nā lau o ka mea kanu turnip a manaʻo ʻia he mea kanu kolio. Ua ʻike nā noiʻi e hōʻemi paha lākou i ke koʻikoʻi i kou kino a hōʻemi i kou makaʻi i nā maʻi puʻuwai, ka maʻi ʻaʻai a me ka mumū.

Ka Laina Lalo

Hoʻopiha ʻia nā lau lau ʻōmaʻomaʻo Leafy me nā mea nui a ikaika hoʻi e koʻikoʻi no ke olakino maikaʻi.

ʻO ka mea pōmaikaʻi, hiki ke loaʻa nā greens lau he nui i ka makahiki a puni, a hiki iā lākou ke hoʻopili maʻalahi ʻia i kāu mau meaʻai - i nā ala pūʻiwa a me nā ʻano like ʻole.

E ʻohi i nā keu olakino olakino o nā lau ʻōmaʻomaʻo, e hoʻokomo pono i nā ʻano huaʻai like ʻole i kāu papaʻai.