He aha ʻo Mizuna? ʻO nā mea āpau e pili ana i kēia kū hoʻokahi, Leafy Green

Anter

• Nā ʻano mizuna
• Nā pono olakino hiki
• Mea momona loa
• Rich i nā antioxidants
• Kumuwaiwai maikaʻi loa o ka huaʻai K
• Kahi kumu maikaʻi o ka huaʻai C
• Loaʻa i loko o nā mea hoʻohui kaua ikaika
• Pale aku paha ke olakino maka
• Nā hopena maikaʻi ʻole
• Pehea e hoʻohui ai i ka mizuna i kāu papaʻai
• Ke laina lalo

Mizuna (Brassica rapa ʻalalā. nipposinica) he lau nahele ʻōmaʻomaʻo ʻōmaʻomaʻo kūlohelohe ma Asia Hikina (1).

Kapa ʻia ʻo ia hoʻi he greens Kepani Kepani, ʻo ka ʻumiʻumi spider, a i ʻole ke konya (1).

Mahele o ka ʻO Brassica genus, pili ka mizuna i kekahi mau mea kanu kolio, me ka broccoli, ka pua kō, kale, a me nā kupu ʻo Brussels

He ʻōmaʻomaʻo ʻōmaʻomaʻo, nā lau serrated me nā ʻōiwi lahilahi a me kahi pepa, ʻono ʻawaʻawa iki. ʻOiai e ulu mau ʻia no nā kāwili saladi kalepa, hiki ke ʻoluʻolu kuke ʻia a ʻohi ʻia paha.

Nānā kēia ʻatikala i nā ʻano maʻamau o mizuna, a me nā pono a me nā hoʻohana.

Nā ʻano mizuna

ʻO ka mea e mahalo ai, ʻo mizuna kekahi o nā mea kanu wale i ulu ʻia i ke ākea ma ke ʻano he ʻāpana o ka hoʻokolohua ma ka International Space Station ().

Maʻalahi maʻalahi ke mahiʻai no ka mea he kau ulu lōʻihi a maikaʻi ia i nā mahana anuanu.

I kēia manawa, ua ʻike ʻia he 16 mau ʻano mizuna, ka mea ʻokoʻa i ke kala a me ke ʻano. Pākuʻi ʻia kēia mau mea i kēia (3):

• Kyona. ʻO kēia ʻano he penikala lahilahi, keʻokeʻo me nā lau serrated.
• Komatsuna. He ʻōmaʻomaʻo uliuli kēia ʻano, lau ākea a hoʻomohala ʻia i mea kū i ke kū wela a me ka maʻi.
• ʻO Komatsuna ʻula. He like ia me Komatsuna akā me nā lau maroon.
• Hauʻoli Rich. ʻO ka mea ʻokoʻa loa paha, he ʻōmaʻomaʻo uliuli kēia ʻano a hana i nā florets e like me nā poʻo liʻiliʻi o broccoli.
• ʻO Green Green. He lau ʻōmaʻomaʻo hohonu kēia ʻano a ʻoi aku ka pale i nā mahana wela a me ke anuanu.

Nānā ʻole i ke ʻano, waiwai ka mizuna i nā meaola a hana i kahi topena punch i kāu salakeke a i ʻole ka sanwich.

Aia he 16 mau ʻano mizuna i ʻokoʻa i ke kala a me ke ʻano. ʻOi aku kekahi i kūpono i nā palena o ke ana wela.

Nā pono olakino hiki

I kēia manawa ua kaupalena ʻia ka noiʻi ʻana e pili ana i nā pono kikoʻī o mizuna. Eia nō naʻe, pili pono nā huaora ponoʻī a me nā mea kanu keleawe i ka nui o nā pono olakino.

Mea momona loa

E like me kale, haʻahaʻa ka mizuna i nā calorie akā kiʻekiʻe i nā wikamina a me nā minelala, e like me nā huaora A, C, a me K.

Hāʻawi nā kīʻaha ʻelua (85 gram) o ka mizuna maka (, 5):

• Kalepona: 21
• Kumuʻiʻo: 2 gram
• Kāpena: 3 gram
• Puluniu: 1 gram
• Wikamina A: 222% o ka DV
• ʻO Vitamin C: 12% o ka DV
• ʻO Vitamin K: ʻoi aku ma mua o 100% o ka DV
• Kalipuna: 12% o ka DV
• Hao: 6% o ka DV

ʻOi aku ke kiʻekiʻe o kēia lau ʻōmaʻomaʻo i ka wikamina A, he mea nui ia no ka mālama ʻana i ka ʻike olakino a me ka ʻōnaehana pale pale (,).

Rich i nā antioxidants

E like me nā mea kanu kolio ʻē aʻe, waiwai nui ka mizuna o nā antioxidant, kahi e pale ai i kāu mau hunaola mai ka poino mai nā mole kūpaʻa i kapa ʻia he radical free.

Hiki i nā pae keu o nā radical manuahi ke kumu i ke koʻikoʻi oxidative a hoʻonui i kou makaʻu i nā kūlana e like me ka maʻi diabetes type 2, maʻi puʻuwai, Alzheimer, maʻi ʻaʻai, a me nā rheumatoid arthritis (,).

Aia nā Mizuna i kekahi mau antioxidants, me (,):

• Kaempferol. Hōʻike nā hōʻike hoʻokolohua hōʻike i ka loaʻa ʻana o kēia hopena flavonoid i nā hopena anti-inflammatory a anticancer (,).
• ʻO Quercetin. ʻO kahi pigment kūlohelohe i nā hua a me nā mea kanu, ua hōʻike ʻia ka quercetin e hōʻike i nā waiwai anti-inflammatory ikaika ().
• Beta carotene. Hiki i kēia hui o antioxidants ke hoʻoikaika i ka olakino puʻuwai a me ka maka, a pale pū kekahi i kekahi mau maʻi ʻino ().

Nā mea like, pono ka noiʻi kikoʻī ma mizuna iho.

Kumuwaiwai maikaʻi loa o ka huaʻai K

E like me nā lau ʻōmaʻomaʻo ʻē aʻe, kiʻekiʻe ka mizuna i ka wikamina K. ʻO ka ʻoiaʻiʻo, 2 mau kīʻaha (85 gram) o kēia pahu mea kanu ʻono ma mua o 100% o ka DV (5).

ʻIke nui ʻia ka Vitamin K no kāna mau hana i ka hoʻopili ʻana i ke koko a me ka olakino iwi.

Kōkua ia i nā protein i pili i ka hoʻopili ʻana, kahi e kaupalena ai i ke kahe ʻana mai ka ʻoki a i ʻole nā ​​ʻūlū ().

Hoʻohui ʻia, pili ka wikamina K i ka hoʻokumu iwi me ke kōkua ʻana i ka mālama ʻana i ka calcium i loko o kou kino, e hoʻemi ana i ka make ʻana o nā osteoblast (nā keena e pili ana i ka ulu ʻana o ka iwi), a me ka hōʻike ʻana i nā genes pili i ka olakino pili i ka iwi.

Hōʻike kekahi mau noiʻi e hiki i ka hemahema o ka wikamina K ke hoʻonui i kou makaʻi o ka osteoporosis, kahi kūlana e hoʻonāwaliwali ai i kou mau iwi a hoʻāla i kou maka o ka haki ().

Kahi kumu maikaʻi o ka huaʻai C

ʻO Mizuna kahi kumu kupaianaha maikaʻi loa o ka wikamina C, hāʻawi iā 13% o ka DV i loko o 2 mau kīʻaha maka (85 gram) ().

ʻO kēia wikamina kahi antioxidant mana me nā pono he nui, e like me ke kākoʻo ʻana i kāu ʻōnaehana pale, paipai i ka hoʻokumu collagen, a me ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka hao (,,).

He aha hou aʻe, kahi kālailai o 15 mau noiʻi e hoʻopili ana i nā papaʻai kiʻekiʻe i loko o ka wikamina C i kahi 16% hoʻemi i ka makaʻi o ka puʻuwai, ke hoʻohālikelike ʻia me nā papaʻai haʻahaʻa i kēia wikamina ()

E hoʻomanaʻo i nā noiʻi ʻana i nā brassicas ʻē aʻe e hōʻike ana i ka nui o nā huaora C i nalowale i ka wā kuke. ʻOiai ʻaʻole i nānā pono ka noiʻi ʻana i ka mizuna kikoʻī, me ka hoʻohana ʻana i nā manawa kuke pōkole a me ka hoʻolapalapa ʻole ʻana i ka wai e kōkua iā ʻoe e mālama hou i kēia huaola (,).

Loaʻa i loko o nā mea hoʻohui kaua ikaika

Hāʻawi ʻo Mizuna i nā antioxidant i hōʻike ʻia i nā hopena anticancer.

I ka mea kikoʻī, hiki i kāna kaempferol maʻi ke pale aku i kēia maʻi - a me nā loiloi paipu hoʻowalewale e hoʻomaopopo pū paha e kōkua ana kēia hui i ka mālama ʻana i ka maʻi ʻaʻaʻi (,,).

Hōʻike pū kekahi nā noiʻi e hiki i nā mea kanu kolio ke like me mizuna ke hoʻohaʻahaʻa loa i kāu maʻi maʻi ʻaʻai. Eia naʻe, ua nānā nā noiʻi i loko o nā kānaka i nā hopena i hui ʻia (,).

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou ʻia kahi noiʻi kanaka.

Pale aku paha ke olakino maka

Hoʻohanohano ʻo Mizuna i ka lutein a me ka zeaxanthin, ʻelua mau mea antioxidants koʻikoʻi no ke olakino maka ().

Hōʻike ʻia kēia mau mea hoʻohui e pale i kāu retina mai ka hōʻino oxidative a kānana i nā kukui polū weliweli ().

A ʻo kahi hopena, pale paha lākou i nā degeneration macular e pili ana i ka makahiki (ARMD), ʻo ia ke kumu nui o ka makapō a puni ka honua (,,).

Eia kekahi, pili ka lutein a me ka zeaxanthin me ka hoʻemi ʻia ʻana o ka cataract a me ka retinopathy diabetic, ʻelua mau ʻano i hiki ke hōʻino i kāu ʻike (,).

ʻO Mizuna kahi lau nahele ʻōmaʻomaʻo lau haʻahaʻa i ka liʻiliʻi o ka calories akā kiʻekiʻe i nā antioxidant a me kekahi mau wikamina koʻikoʻi - ʻoi aku ka A, C, a me K. Hiki ke hoʻoikaika i ka maka, ka iwi, a me ke olakino palekana, i waena o nā pono ʻē aʻe.

Nā hopena maikaʻi ʻole

ʻOiai kaupalena ʻia ka noiʻi ʻana, ʻaʻole pili ka mizuna i nā hopena ʻaoʻao koʻikoʻi.

Eia nō naʻe, ʻo ka ʻai ʻana i nā mea he nui hiki ke kū i nā pilikia olakino no ka poʻe me nā huameʻa huapalapala keleawe ().

Ma muli o ka nui o ka huaʻai K, hiki i nā mizuna ke keʻakeʻa me nā lāʻau hoʻoliʻiliʻi koko, e like me Warfarin. No laila, inā ʻoe ma ka lahilahi o ke koko, pono ʻoe e kamaʻilio me kāu kauka olakino ma mua o ka hoʻonui ʻana i kāu lawe ʻana i nā meaʻai i waiwai i ka huaola K ().

Aia i loko o Mizuna nā oxalates, i kumu ʻia ai nā pōhaku hakuʻala i loko o kekahi kanaka inā pau i ka nui. Inā maʻalahi ʻoe i nā pōhaku hakuʻala, makemake paha ʻoe e kaupalena i kāu lawe ʻana ().

Palekana ka ʻai ʻana ʻo mizuna no ka hapa nui o ka poʻe. Eia nō naʻe, hiki i nā mea nui ke hoʻonāukiuki i nā hopena i ka poʻe e lawe i nā mea lahilahi o ke koko a i ʻole ka makaʻu nui i nā pōhaku hakuʻala.

Pehea e hoʻohui ai i ka mizuna i kāu papaʻai

Hōʻike pinepine ʻia ma ke ʻano he hui ma waena o nā arugula a me nā lau maka, ʻo ka mizuna kahi ʻawaʻawa, ʻono hoʻi i ka pepa e hoʻohui i kahi punch lahilahi i nā kīʻaha maka a moa.

Hiki ke hoʻohana maka ʻia ʻo Mizuna i nā salakeke. I ka ʻoiaʻiʻo, ua ʻai paha ʻoe ma mua, no ka mea, hoʻohui pinepine ʻia i nā hui salakeke pūʻolo.

Hiki ke ʻoluʻolu ʻia e kuke ʻia me ka hoʻohui ʻana iā ia i nā mea ʻūlū, nā pā pasta, nā pizza, a me nā kopa. Hiki iā ʻoe ke ʻohi iā ia no ka hoʻohana ʻana i condiment ma luna o nā sandwich a i ʻole nā ​​kīʻaha palaoa.

Inā kūʻai ʻoe iā ia ma ka mākeke o kahi mahiʻai a i ʻole kāu hale kūʻai mea kūʻai kūloko, pono e mālama ʻia ka mizuna hou i loko o kahi ʻeke ea i loko o ka pahu crisper o kāu pahu hau. Ke hoʻokomo nei i kahi kāwele pepa i loko o ka ʻeke hiki ke kōkua i ka huki ʻana i nā mākū nui loa e hiki ai ke hōʻino.

E holoi pono i nā lau e holoi i kahi lepo a i ʻole nā ​​ʻōpala ma mua o ka ʻai ʻana.

ʻO kā Mizuna ʻoluʻolu, ʻono pepa, maikaʻi ia no nā pasta, nā pizza, nā kopa, a me nā mea ʻūlū. He ʻai maka a kuke ʻia naʻe akā e holoi mau ʻia ma mua.

Ke laina lalo

He ʻōmaʻomaʻo lau ʻo Mizuna i haʻahaʻa i ka nui o nā calories akā kiʻekiʻe i kekahi mau huaora a me nā antioxidants koʻikoʻi.

Hāʻawi paha ia i nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ka iwi, pale ʻole, a me ke olakino maka - a me nā hopena anticancer.

ʻOiai ʻo ka mākeke o kāu mahiʻai kūloko e lawe aku iā ia, hiki iā ʻoe ke loaʻa ma nā hale kūʻai mea ʻĀkia.

ʻO nā mea āpau, he ala maʻalahi a mizuna ka mizuna e hoʻohui i kahi pā o ka mea ʻono i kāu salakea aʻe a i ʻole ka palai ʻana.