18 Nā Mea Mea Ono a Ola Loa

Anter

• 1. Daikon
• 2. Mole kalo
• 3. Pākuʻi Delicata
• 4. ʻO Sunchokes
• 5. Pākuʻi Chayote
• 6. ʻO Dandelion greens
• 6. Kahikina
• 8. Jicama
• 9. Uwea
• 10. Celeriac
• 11. Rutabaga
• 12. Romanesco
• 13. Mīkini ʻawaʻawa
• 14. Purslane
• 15. Mashua
• 16. ʻO Tomatillos
• 17. Ramp
• 18. Salsify
• Ke laina lalo

ʻO nā mea ʻai i hoʻopau mau ʻia, e like me ka milo, lettuce, pepa, kāloti, a me kāpeti, hāʻawi i nā mea momona a me nā ʻono. ʻAʻole ia he mea kupanaha aia lākou i waena o nā lāhui kaulana loa a puni ka honua.

ʻOiai ke olakino maikaʻi loa kēia mau mea ʻai, ke hilinaʻi nui nei iā lākou e pale iā ʻoe mai ka hoʻāʻo ʻana i nā koho liʻiliʻi.

ʻO ka ʻoiaʻiʻo, hōʻike ka noiʻi i ka hoʻonui ʻana i nā ʻano mea kanu like ʻole i kāu papaʻai hiki ke kōkua i ka hōʻemi ʻana i kou pilikia o ka maʻi puʻuwai - a hoʻomaikaʻi i kou ola holoʻokoʻa (,,).

Kupaianaha, ulu he mau kaukani mau ʻanoʻai like ʻole i ka honua holoʻokoʻa, a e loaʻa paha kekahi o ia mau wahi i kou wahi e noho ai.

Eia nā mea kanu kūikawā 18 i hiki ke hana i kahi hoʻohui olakino a pīhoihoi hoʻi i kāu papaʻai.

1. Daikon

ʻO Daikon kahi radish hoʻoilo i hoʻohana pinepine ʻia i nā kīʻaha ʻAsia. Me kahi ʻano crunchy a me ka ʻoluʻolu, ʻono pepa, ʻano like ia me kahi kāloti keʻokeʻo nui, me kahi lau lau.

He haʻahaʻa loa ia i nā calorie, e hāʻawi wale ana i 25 no ke kīʻaha i kuke ʻia (147 gram). Hoʻopili pū ʻia me nā meaola he nui, e like me ka wikamina C, keleawe, potassium, a me folate ().

ʻO ka mea hou aku, loaʻa i ka daikon nā nui o nā mea kanu mea kanu ikaika, e like me nā glucosinolates, e hana nei ma ke ʻano he antioxidants a loaʻa paha nā Anticancer (().

2. Mole kalo

ʻO ka kalo ka mea kanu aʻa i puna wai punahele ʻia ma ʻApelika a me ʻAsia. Ke kuke, loaʻa kahi ʻono ʻoluʻolu a me nā ʻano palupalu, e lilo i kū maikaʻi loa no kaʻuala, ʻuala, a me nā mea kanu starchy.

ʻO ia kahi kumu maikaʻi loa o ka puluniu, wikamina E, nā wikamina B, potassium, phosphorus, magnesium, a me nā manganese ().

ʻOi aku ka waiwai o ke kalo no ke olakino digestive ma muli o kāna ʻike fiber maikaʻi.

Hōʻike nā noiʻi e hana ana kāna pulupulu ma ke ʻano he prebiotic, e hoʻonāukiuki ana i ka ulu ʻana o nā koʻohune pūpū aloha e hoʻonui ai i ke olakino pale a pale aku i nā maʻi ʻōpū, i waena o nā pono ʻē aʻe (,).

3. Pākuʻi Delicata

ʻO ka paukū Delicata kahi ʻano o ka palaʻai kauwela - ʻoiai e ʻohiʻohi ʻia i ka wā hoʻoilo - me kahi ʻano lōlō a me ke kala momona i kau ʻia e nā kaha kū i luna.

ʻAʻole like me nā squash ʻē aʻe, e like me ka butternut a i ʻole ka paukena, he lahilahi, ʻili palupalu nā delicatas a hiki ke ʻai ʻia me ka ʻole o ka ʻili o waho. Loaʻa kahi ʻono momona a Delicata, like me ka paukena e hoʻopili pono me nā meaʻai he nui.

Haʻahaʻa hoʻi ia i nā calorie a me nā kālaka, e hoʻolilo ana iā ia i kahi koho ʻoi loa-carb maikaʻi loa i nā mea kanu starchy e like me kaʻuala a me kaʻuala ().

4. ʻO Sunchokes

ʻO Artichoke Ierusalema (Helianthus tuberosus) he ʻano pua sunflower i ulu ʻia no kāna tubers edible, i ʻike pinepine ʻia ʻo sunchokes.

Ke nānā nei kēia mea kanu starchy i ke aʻa ginger. Ke kuke, palupalu ia a ʻono iki ka momona.

Kahi waiwai maikaʻi o nā meaola he nui, ʻoi aku ka kiʻekiʻe o ka hao i nā artichoke ma Ierusalema, a he mea nui ia no ka hana ʻana o ke koko ʻulaʻula, a me ka inulin, kahi ʻano fiber e hāpai i ke olakino digestive a me ka mālama kō kō (().

5. Pākuʻi Chayote

ʻO Chayote kahi ʻohana like me nā paukena a me nā zucchini.

ʻO kēia ʻōmaʻomaʻo ʻōmaʻomaʻo, kaʻi kuʻi me ka ʻili, ʻai i ka ʻili a me keʻokeʻo, ʻiʻo momona i kuke ʻia akā hiki ke ʻai maka ʻia hoʻi.

ʻOiai haʻahaʻa i nā calories, ua piha me nā huaora a me nā minelala. Hoʻokahi kīʻaha (132 gram) o ka chayote maka he 25 wale nō calories, akā hāʻawi ia ma luna o 30% o ka waiwai o kēlā me kēia lā (DV) no ka folate, kahi huaola B e pili ana i ka synthesist DNA a me nā hana cellular ().

6. ʻO Dandelion greens

Nā ʻāpana āpau o ka mea kanu dandelion (ʻO Taraxacum officinale) ʻai ʻia, me nā lau, i ʻike ʻia me nā greens dandelion.

ʻOiai ʻaʻole makemake nui ʻia e like me nā lau ʻōmaʻomaʻo ʻē aʻe, ua hoʻouka ʻia lākou me kahi pūʻulu o nā wikamina, nā minelala, a me nā mea kanu potent potent, e like me ka wikamina K, ka hao, a me nā polyphenol antioxidants ().

Manaʻo ka nui o nā paipu hoʻowalewale a me nā holoholona i nā greens dandelion e hoʻohaʻahaʻa i ke kō kō a me ka cholesterol a kōkua i ka pale ʻana i ka hōʻino ʻana o ke kelepona (

ʻO ka mea hou aku, hiki iā lākou ke leʻaleʻa maka a kuke paha a hana i kahi pani nui no nā greens ʻē aʻe e like me ka milo a me ka letusce.

6. Kahikina

ʻO Fiddleheads nā lau ʻono o nā fern ʻōpio i hōʻike ʻole ʻia. Kaulana i waena o nā mea hānai, ʻohiʻohi ʻia lākou mai nā ferns oʻo a loaʻa i kahi ʻeha paʻa, ʻano wili.

Nui ka waiwai o Fiddleheads i nā meaola a me nā mea kanu mea kanu, e like me provitamin A, wikamina C, a me nā manganese ().

ʻO kā lākou pigmenteno carotenoid pū kekahi me ka lutein a me ka beta carotene, i loaʻa nā hopena antioxidant a me nā anti-inflammatory a pale paha i nā ʻano like ʻole e like me kekahi mau maʻi ʻino a me nā maʻi maka (17,).

Hoʻokomo maʻalahi ʻia ʻo Fiddleheads i loko o ka fr-fries, soups, a me nā pasta.

8. Jicama

ʻO Jicama ke aʻa ʻai o ka ʻO Pachyrhizus erosus kumu waina. Turnip-like i ke ʻano, he keʻokeʻo, ʻiʻo momona ʻoluʻolu.

Hāpai ʻia kēia mea kanu tuberous me ka wikamina C, kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai he mea nui ia no ke olakino immune a hana ma ke ʻano he antioxidant ().

Hoʻopiha pū ʻia ʻo Jicama me ka puluniu, me ka inulin, kahi prebiotic maikaʻi no kou olakino ʻōpū ().

9. Uwea

ʻO Cassava, ʻike ʻia ʻo yuca, kahi aʻa aʻa e like me ka ʻuala akā ʻoi aku ka ʻono, ka ʻono nuttier.

Hoʻomaʻa pinepine ʻia, palai ʻia, a hoʻomoʻa ʻia paha, pono e kuke ʻia e hoʻoliʻiliʻi i nā pae o nā cyanogenic glycosides, i hoʻopōʻino paha i ka hana thyroid (21).

He kumu maikaʻi ʻo Cassava o ka wikamina C, he mau huaʻai B, magnesium, potassium, manganese, a me keleawe. He pale maloʻo pū kekahi ia, e hana ana i meaʻai nui na ka poʻe i nā ʻāina kūkulu (,).

10. Celeriac

ʻO Celeriac kahi aʻa aʻa ʻano ʻē e pili pono ana i ka keleka a me ka pāhiri.

Loaʻa iā ia kahi ʻono e like me ke kinikini e hana i kahi carb-low maikaʻi maikaʻi loa no nā ʻuala i nā kopa a me nā ʻōpala, ʻoiai hiki ke ʻoliʻoli nui ʻia.

Pēlā nō ʻo Celeriac kahi kumu nui o ka phosphorus, potassium, a me nā huaora C a me K ().

11. Rutabaga

ʻO Rutabagas, i kapa ʻia hoʻi he swedes, snagger, a neep paha, kahi mea kanu koloka i loko o ka ʻohana like me kale, cauliflower, a me cabbage.

Manaʻoʻiʻo ʻia lākou he keʻa i waena o ka turnip a me kahi kāpeti a ʻano like me nā turnip i ka helehelena. Eia nō naʻe, he ʻiliʻoi ko lākou a me kahi ʻono momona.

Haʻahaʻa nā Rutabagas i nā caloriu akā waiwai i nā meaola e like me ka pulupulu, ka wikamina C, ka phosphor, ka potassium, ka manganese, a me ka magnesium, e hoʻolilo iā lākou i mea ʻai momona i hiki ke leʻaleʻa ʻia a kuke ʻia ()

12. Romanesco

ʻO Romanesco kahi mea kanu lūlū me ka maka me ke ʻano huikau, ʻano like a me ke kala ʻōmaʻomaʻo ʻōmaʻomaʻo. He aha hou aʻe, hāʻawi ia i kekahi mau mea kanu mea kanu ikaika.

Hōʻike ka noiʻi i nā mea kanu keleawe - i komo pū me romanesco, broccoli, a me kāpeti - waiwai i nā polyphenol antioxidants a me nā mea kanu ʻē aʻe i loaʻa nā anticancer a me nā hopena boosting immune ().

ʻO kahi laʻana, hiki i kahi papaʻai waiwai i nā keleawe ke pale aku i kolona, ​​lung, a me nā maʻi ʻaʻai umauma. Eia nō naʻe, ʻaʻole pono e noʻonoʻo ʻia ka meaʻai i lāʻau lapaʻau no kēia maʻi (,,).

13. Mīkini ʻawaʻawa

ʻAwaʻawa melon (Momordica charantia) he ʻumeke i ulu ma ka honua holoʻokoʻa a makemake ʻia no kāna lāʻau lapaʻau ikaika.

Nui nā ʻano e noho nei, ʻoiai ʻono ka ʻawaʻawa āpau. Hoʻohana pinepine ʻia lākou i nā kīʻaha e like me nā kopa, nā curries, a me nā mea hoʻoulu.

Ua hoʻohana lōʻihi ʻia ka mea kanu i nā lāʻau lapaʻau kuʻuna e mālama ai i nā ʻano ʻano like ʻole, e like me ka maʻi kō, ka maʻi ʻaʻai, ka maʻi puʻuwai, a me ka psoriasis ().

Hōʻike ka hōʻike hoʻokolohua a me nā noiʻi holoholona i ka melon ʻawaʻawa he anti-inflammatory, anticancer, a me anti-diabetes hopena ma muli o ka nui o nā mea kanu ().

14. Purslane

ʻO Purslane kahi mauʻu ʻai e ulu maʻamau i nā māla a me nā lau nahele. ʻO ka ʻenehana kahi succulent, he lau aniani a me kahi ʻono lemona.

He haʻahaʻa loa ʻo Purslane i nā caloriu, e hāʻawi ana iā 9 wale nō no 1-ʻāpana (43-gram) e lawelawe nei. I ka manawa like, ke kaena nei ia i kahi nui o ka potassium, magnesium, a me alpha-linolenic acid (ALA), kahi momona omega-3 momona ().

He waiwai pū kekahi ia i nā antioxidant ikaika, e like me ka wikamina C, beta carotene, glutathione, a me alpha tocopherol, ka mea e pale aku ai i ka hōʻino ʻana o ke kelepona a pale aku i nā maʻi kūmau (,).

15. Mashua

ʻO Mashua kahi mea kanu pua i ʻAmelika Hema e hana i kahi tuber edible me kahi mea ʻono, peppery.

Hele mai nā tubers i nā kala like ʻole - e like me ka melemele, ʻulaʻula, a me ka poni - a ua hōʻike ʻia e hāʻawi i nā hopena antibacterial, anti-inflammatory, a me nā antioxidant i nā holoholona a me nā hoʻokolohua Tube Tube ().

Eia nō naʻe, e like me ka noiʻi ʻana i nā rodents, e hoʻopōʻino paha ka mashua i ka hana testicular. E like me ia, pono e ʻai ʻia i ke kaulike ().

Hoʻomoʻa pinepine ʻia ʻo Mashua akā hiki ke lawelawe ʻia me ka maka.

16. ʻO Tomatillos

Kaulana i nā meaʻai Mekiko, ʻo nā tomatillos nā lālā o ka ʻohana nighthade, kahi e komo pū ana me nā ʻōmato a me nā eggplants.

Hoʻohālike ʻo Tomatillos me nā ʻōmato a uhi ʻia i loko o ka husk papery i hemo ʻia ma mua o ka ʻai ʻana.

Ke pala, lawe lākou i kahi ʻōmaʻomaʻo, poni, a i ʻole ka hue ʻulaʻula, kaukaʻi ʻia i ka ʻano. Hiki ke kiʻi ʻia ʻo Tomatillos i nā kiko like ʻole o ka oʻo ʻana, e hāʻawi ana i kahi ʻono tart i ka wā ʻōpio a me ka ʻono momona ke oʻo.

Hoʻohui, ʻai momona lākou a haʻahaʻa i nā calorie, me kahi kīʻaha 1-kapu (132-gram) e hāʻawi ana i 42 wale nō calories, akā ma luna o 17% o kāu mau huaora C i kēlā me kēia lā ().

17. Ramp

ʻO Ramp kekahi ʻano onionio hihiu i hānau ʻia ma ʻAmelika ʻĀkau a pili loa i ka kālika a me ka palaoa. ʻO kā lākou mea ʻala ikaika, aeaea, a me nā mea ʻono momona e hoʻohanohano ai iā lākou i waena o nā chef a me nā mea hānai like ().

ʻO Rampa kahi kumu paʻa o ka huaora C, kahi e hoʻonui ai i ka hao a me nā palekana mai ka hōʻino a me nā maʻi (37,).

ʻO ka mea hou aʻe, hōʻike ka noiʻi e hiki i nā mea kanu allium e like me ka ramp ke kōkua i ka hoʻēmi ʻana i kāu pilikia o nā kūlana maʻi e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai (,,).

18. Salsify

ʻO Salsify kahi aʻa aʻa e like me ka kāloti lōʻihi. Hele mai i loko o nā keʻokeʻo a me nā lauʻeleʻele, kēlā me kēia me kahi ʻono ʻokoʻa a me nā hiʻohiʻona.

He ʻeleʻele uliuli ka salsify ʻeleʻele a kāhea pinepine ʻia he "ʻōlika mea kanu" ma muli o kona ʻono like me ka ʻōpelu. Ma ka ʻaoʻao ʻē aʻe, he ʻili tan ka ʻili keʻokeʻo a ʻōlelo ʻia e ʻono e like me nā puʻuwai artichoke.

Hana nā ʻano ʻelua i mau hakahaka maikaʻi loa no nā mea kanu aʻa e like me ka uala a me nā kāloti a kiʻekiʻe i nā meaola he nui, e like me ka wikamina C, nā huaʻai B he nui, a me ka potassium ().

Hoʻohui, salsify paha ke hāpai i nā manaʻo o ka piha a hoʻoliʻiliʻi i nā pae kolamu ma muli o ka nui o ka fiber (().

Ke laina lalo

ʻO Daikon, melon ʻawaʻawa, romanesco, a me purslane kekahi o nā kaukani o nā mea kanu maʻamau akā momona loa i ulu a puni ka honua.

ʻO ka hoʻohui ʻana i kekahi o kēia mau mea ʻai i kāu papaʻai ʻaʻole e hoʻonui wale i kou waha a hoʻonui i ka mea ʻono i kāu mau kīʻaha akā hiki ke hoʻonui i kou olakino holoʻokoʻa.

Mai makaʻu i ka hoʻāʻo ʻana i kēia mau lau nahele ʻokoʻa inā ʻike ʻoe iā lākou ma nā mākeke mahiʻai a i kāu hale kūʻai mea kūʻai kūloko paha.