10 Nā pono olakino a me nā pono o Leeks a me nā Racks Hao

Anter

• 1. Loaʻa i loko o nā ʻano huaola like ʻole
• 2. Hoʻopili ʻia me nā mea kanu mea pono
• 3. Hiki ke hōʻemi i ka mumū a hoʻoikaika i ke olakino puʻuwai
• 4. Hiki ke kōkua i ka pohō kaumaha
• 5. Hiki iā ia ke pale aku i kekahi mau maʻi ʻaʻai
• 6. Hiki ke hāpai i ka digestion olakino
• 7–9. Nā pōmaikaʻi kūpono ʻē aʻe
• 10. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

No ka ʻohana like nā leeks me nā ʻakaʻaka, nā palaoa, nā scallions, nā chives, a me nā kālika.

Ua like lākou me ka ʻaka ʻōmaʻomaʻo nunui akā ʻoi aku ka milder, kahi ʻono momona a me kahi ʻano creamier ke kuke.

Hoʻomaʻamaʻa pinepine ʻia ʻo Leeks, akā ʻo nā ʻano hihiu, e like me ka North American wild leek - i kapa ʻia he ramp - ke kaulana nei.

Kaulana nā ʻōpala me nā foraries a me nā chef kiʻekiʻe ma muli o kā lākou ʻono ikaika, kahi keʻa i waena o ke kālika, nā scallions, a me nā leek ulu ulu.

He momona nā ʻano lāpau āpau a manaʻo ʻia e hāʻawi i kahi keu o nā pono olakino.

Eia he 10 mau pono olakino o nā leeks a me nā huakaʻi hihiu.

1. Loaʻa i loko o nā ʻano huaola like ʻole

ʻO ka momona ka momona o ka Leeks, ʻo ia hoʻi he haʻahaʻa lākou i nā calorie akā kiʻekiʻe i nā huaora a me nā minelala.

Hoʻokahi 3.5-auneke (100-gram) e lawelawe ana i nā leeks i kuke ʻia he 31 wale nō calories ().

I ka manawa like, kiʻekiʻe loa lākou i ka provitamin A carotenoids, me beta carotene. Hoʻololi kou kino i kēia mau carotenoids i vitamina A, he mea nui ia no ka hihiʻo, ka pale ʻana, ka hana hou ʻana, a me ke kamaʻilio ʻana o ka pūnaewele (2).

ʻO lākou kekahi kumu waiwai maikaʻi o ka huaʻai K1, kahi mea e pono ai no ka hoʻopili ʻana i ke koko a me ke olakino puʻuwai (3).

I kēia manawa, waiwai nui nā ʻāhiu hihiu i ka wikamina C, i kōkua i ke olakino palekana, hoʻoponopono ʻana i nā ʻaʻa, ka lawe ʻana o ka hao, a me ka hana collagen. I ka ʻoiaʻiʻo, hāʻawi lākou ma kahi o ʻelua mau manawa i ka nui o ka wikamina C e like me ka nui o nā ʻalani (4,).

ʻO Leeks kahi kumu maikaʻi o ka manganese, hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli premenstrual (PMS) a paipai i ke olakino thyroid. ʻO ka mea hou aʻe, hāʻawi lākou i nā keleawe liʻiliʻi, wikamina B6, hao, a me folate (,,).

Hōʻuluʻulu Manaʻo Haʻahaʻa nā leeks i nā calories akā kiʻekiʻe i nā meaola, ʻo ia hoʻi ka magnesium a me nā huaora A, C, a me K. Kaena lākou i nā mea liʻiliʻi o ka fiber, keleawe, wikamina B6, hao, a me folate.

2. Hoʻopili ʻia me nā mea kanu mea pono

ʻO Leeks kahi kumu waiwai o nā antioxidant, ʻo ia hoʻi nā polyphenols a me nā pūhui sulfur.

Kūʻē nā Antioxidant i ka oxidation, nāna e hoʻopōʻino i kāu mau hunaola a hāʻawi i nā maʻi e like me ka maʻi diabetes, cancer, a me nā maʻi puʻuwai.

ʻO Leeks kahi kumu waiwai nui loa o kaempferol, kahi polyphenol antioxidant i manaʻo ʻia e pale aku i nā maʻi puʻuwai a me kekahi ʻano o ka maʻi ʻaʻai (9,,).

ʻO lākou pū kekahi kumu waiwai nui o allicin, ka pūhui sulfur pono like e hāʻawi i ke kālika i kāna antimicrobial, hoʻoliʻiliʻi kolesterol, a me nā waiwai anticancer hiki ().

I kēia manawa, waiwai nā ʻāhiu hihiu i nā thiosulfinates a me nā cepaenes, ʻelua mau pūhui sulfur e pono ai no ke kāpili ʻana o ke koko a manaʻo ʻia e pale aku i kekahi ʻano maʻi ʻaʻai (,, 16).

Hōʻuluʻulu Manaʻo Nui ka waiwai i nā Leeks i loko o nā antioxidant a me nā pūhui sulfur, ʻo ia hoʻi ʻo kaempferol a me allicin. Manaʻo ʻia kēia e pale i kou kino mai ka maʻi.

3. Hiki ke hōʻemi i ka mumū a hoʻoikaika i ke olakino puʻuwai

ʻO nā leeks he alliums, kahi ʻohana o nā mea kanu i hoʻopili ʻia me nā ʻaka a me nā kālika. Hoʻohui kekahi mau noiʻi i nā allium i kahi haʻahaʻa o ka maʻi puʻuwai a me ka hahau ʻana ().

ʻOiai ka hapanui o kēia mau noiʻi ʻana i hoʻāʻo i nā ʻaka a i ʻole kālika, loaʻa i nā leeks kekahi mau mea hoʻohui maikaʻi i manaʻo ʻia e hoʻohaʻahaʻa i ka lī a pale i ke olakino puʻuwai.

ʻO kahi laʻana, he ʻano anti-inflammatory ka kaferferol i nā leeks. Pili nā meaʻai waiwai Kaempferol me kahi haʻahaʻa o ka hōʻeha puʻuwai a i ʻole ka make ma muli o ka maʻi puʻuwai ().

Eia kekahi, he waiwai maikaʻi nā leeks i nā allicin a me nā thiosulfinates ʻē aʻe, ʻo ia nā pūhui sulfur e pōmaikaʻi i ke olakino puʻuwai ma o ka hōʻemi ʻana i ka kolesterol, ke kahe o ke koko, a me ka hoʻokumu ʻia ʻana o ke koko (,,).

Hōʻuluʻulu Manaʻo Aia nā leeks i nā mea kanu mea ola naʻau i hōʻike ʻia e hōʻemi i ka mumū, ka kōkoho, ke kahe o ke koko, ke kūkulu ʻia ʻana o ke koko, a me kou hopena āpau o ka maʻi puʻuwai.

4. Hiki ke kōkua i ka pohō kaumaha

E like me ka nui o nā mea kanu, hoʻolaha paha nā leeks i ka hōʻemi kaumaha.

Ma nā calorie 31 ma kēlā me kēia 3.5 auneke (100 mau) o nā kulu kuke, he kakaikahi loa nā mea kanu o kēia mea kanu ma kēlā me kēia ʻāpana.

He aha hou aʻe, he waiwai maikaʻi nā leeks i ka wai a me ka fiber, i pale ai i ka pōloli, e hāpai i nā manaʻo o ka piha, a kōkua iā ʻoe e ʻai kūlohelohe ().

Hāʻawi pū lākou i ka fiber soluble, kahi e hana ai i kahi gel i loko o kou ʻōpū a maikaʻi loa i ka hōʻemi ʻana i ka pōloli a me ka makemake ().

Hoʻohui ʻia, hoʻopili mau ka noiʻi i nā papaʻai momona i nā mea kanu i ka pohō kaumaha a hoʻemi ʻia ke kaupaona ma luna o ka manawa. Hiki ke hoʻohui i nā leeks a i ʻole nā ​​ʻāhiu hihiu i kāu papaʻai ke hoʻonui i kāu lawe ʻana i nā mea kanu āpau, kahi e hoʻonui ai i kēia hopena (,).

Hōʻuluʻulu Manaʻo Hiki i ka fiber a me ka wai i nā leeks ke hāpai i ka piha a pale i ka wī, kahi e kōkua ai i ka pohō kaumaha. Eia kekahi, haʻahaʻa loa kēia mea kanu i nā calorie.

5. Hiki iā ia ke pale aku i kekahi mau maʻi ʻaʻai

Ua kaena ʻo Leeks i kahi pūʻali koa hakakā hakakā.

ʻO kahi laʻana, pili ka kaempferol i nā leeks i kahi haʻahaʻa haʻahaʻa o nā maʻi maʻi, ʻo ka maʻi ʻaʻai hoʻi. Hōʻike ka noiʻi hoʻokolohua hoʻowalewale e hakakā paha ʻo kaempferol i ka maʻi ʻaʻai ma o ka hōʻemi ʻana i ka mumū, ka luku ʻana i nā hunaola maʻi ʻaʻai, a me ka pale ʻana i kēia mau hunaola mai ka hoʻolaha ʻana (,)

ʻO Leeks kekahi kumu waiwai maikaʻi o ka allicin, kahi pūhui sulfur i manaʻo ʻia e hāʻawi i nā waiwai anticancer like (26).

Hōʻike nā noiʻi holoholona i nā ʻūlū i ulu i ka lepo momona-selenium e kōkua i ka hoʻohaʻahaʻa ʻana i nā helu maʻi ʻaʻai i nā ʻiole ().

ʻO ka mea hou aʻe, hōʻike nā noiʻi kanaka i kēlā mau mea e ʻai mau i nā allium, me nā leeks, e loaʻa iā 46% ka haʻahaʻa o ka maʻi ʻaʻai gastric ma mua o ka poʻe ʻai ʻole iā lākou ().

Pēlā nō, pili paha ka lawe kiʻekiʻe ʻana o nā allium i kahi haʻahaʻa haʻahaʻa o ka maʻi ʻaʻai kala (,).

E hoʻomanaʻo e pono ana ka noiʻi hou aʻe ma mua o ka hiki ke hoʻoholo ikaika.

Hōʻuluʻulu Manaʻo Hōʻike kekahi mau noiʻi e paio paha nā hui leek i ka maʻi ʻaʻai a me ka nui o ka lawe ʻana i nā allium, e like me nā leeks a me nā ʻāhiu hihiu, e hoʻohaʻahaʻa ai i kou makaʻi o kēia maʻi. Eia nō naʻe, pono hou ʻia kahi mau aʻo.

6. Hiki ke hāpai i ka digestion olakino

Hiki i nā leeks ke hoʻomaikaʻi i kāu digestion.

ʻO kēlā ma kahi ʻāpana no ka mea he kumu lākou o ka fiber soluble, me nā prebiotics, kahi e hana ai e mālama pono i kou ʻōpū ().

Hoʻopuka kēia mau koʻohune i nā waikawa momona momona (SCFAs), e like me ka acetate, propionate, a me ka butyrate. Hiki i nā SCFA ke hōʻemi i ka mumū a hoʻoikaika i kou olakino olakino (,).

Hōʻike ka noiʻi e hiki i kahi papaʻai momona prebiotic ke kōkua i ka lawe ʻana o kou kino i nā meaola nui, hiki ke hoʻonui i kou olakino holoʻokoʻa.

Hōʻuluʻulu Manaʻo ʻO Leeks kahi kumu maikaʻi o ka puluniu hiki ke hoʻoheheʻe ʻia, nāna e hānai i nā bacteria maikaʻi i loko o kou ʻōpū I ka huli ʻana, hoʻoliʻiliʻi kēia mau koʻohune i ka puhū a paipai i ke olakino digestive.

7–9. Nā pōmaikaʻi kūpono ʻē aʻe

ʻOiai ʻaʻole aʻo ikaika ʻia nā lepe e like me ka ʻakaʻakai a me ka kālika, ke hōʻike nei nā noiʻi e kupu nei ke hāʻawi paha lākou i nā pono hou aʻe.

1. Hiki e hoʻohaʻahaʻa i nā pae kō kō. Ua hōʻike ʻia nā hui sulfur i nā allium e hoʻohaʻahaʻa maikaʻi i nā pae kō kō ().
2. Paipai i ka hana o ka lolo. Hiki i kēia mau hui sulfur ke pale aku i kou lolo mai ka noʻonoʻo noʻonoʻo e pili ana i ka makahiki a me nā maʻi ().
3. Hiki ke kaua i nā maʻi. Hōʻike ka noiʻi i nā holoholona i kaempferol, aia i loko o nā leeks, hiki ke pale aku i nā maʻi bacteria, virus, a me nā mea hū ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou nā aʻo ʻana.

Hōʻuluʻulu Manaʻo Hiki i nā leeks ke kōkua i ka hoʻohaʻahaʻa i nā pae kō kō, hoʻonui i ka hana o ka lolo, a me ka hakakā ʻana i nā maʻi. Eia naʻe, pono e noiʻi hou e hōʻoia i kēia mau pono.

10. Māmā e hoʻohui i kāu papaʻai

Hana nā Leeks i kahi mea ʻono, momona, a maʻalahi hoʻi i kēlā me kēia papaʻai.

No ka hoʻomākaukau ʻana iā lākou, ʻokiʻoki i nā aʻa a hoʻopau i nā ʻōmaʻomaʻo ʻeleʻele, e mālama nei i nā ʻāpana ʻōmaʻomaʻo keʻokeʻo wale nō.

A laila, ʻokiʻoki iā lākou a lōʻihi a holoi ma lalo o ka wai e holoi ana, ka holoi ʻana i ka lepo a me ke one i hōʻiliʻili ʻia ma waena o kā lākou mau papa.

Hiki ke ʻai maka ʻia nā leeks, akā hiki nō iā ʻoe ke ʻele, ʻai, hoʻomoʻa, paila, hoʻolapalapa, a ʻohi iā lākou.

Hana lākou i mea hoʻohui maikaʻi loa i nā soups, nā ʻūlū, nā ʻai, nā hoʻopihapiha taco, nā salakeke, nā quiches, nā ʻūlū, a me nā pā uala. Hiki iā ʻoe ke ʻai iā lākou iho.

Hiki iā ʻoe ke hoʻomaʻalili i nā lepe maka no hoʻokahi pule a kuke i nā mea no ʻelua mau lā.

ʻAʻole like ia me nā lehel i mahi ʻia, pungent loa nā ʻāhiu hihiu. Hiki i kahi liʻiliʻi o nā ʻōpala ke hoʻohui i kahi pā o ka ʻono, e like me ke kālika i kāu ipu punahele.

Hōʻuluʻulu Manaʻo He maʻalahi a maʻalahi hoʻi nā Leeks e hoʻohui i kāu papaʻai. Hiki iā ʻoe ke ʻai iā lākou iho a hoʻohui iā lākou i nā ʻano kīʻaha nui a ʻaoʻao paha.

Ke laina lalo

Kaena nā leeks a me nā hihiu hihiu i nā ʻano huaola like ʻole a me nā mea hoʻohui maikaʻi e hoʻomaikaʻi ai i kāu digestion, paipai i ka pohō o ke kaumaha, hoʻemi i ka mumū, hakakā i nā maʻi puʻuwai, a me ka hakakā ʻana i ka maʻi ʻaʻai.

Hoʻohui ʻia, hoʻoliʻiliʻi paha lākou i nā pae kō kō, pale i kou lolo, a hakakā i nā maʻi.

ʻO kēia mau allium, e pili pono ana i ke kālika a me nā ʻaka, hoʻonui i ka papaʻai olakino.