Greens Mustard: Nā Mea Pono Nutr a me nā Pōmaikaʻi olakino

Anter

• ʻIke pili kino
• Nā pono olakino o greens greens
• Rich i nā maʻi anti-hakakā hakakā
• Kumuwaiwai maikaʻi loa o ka huaʻai K
• Hiki ke hoʻonui i ka pale ʻana
• Hiki ke kōkua i ke olakino puʻuwai
• Maikaʻi paha ke olakino maka
• Loaʻa paha i nā hopena anticancer
• Pehea e hoʻomākaukau ai a ʻai i nā greens sinapi
• Nā hopena hiki ʻole
• Ke laina lalo

ʻO nā greens mustard he greens pepaʻai-pepa e hele mai ana mai ka lāʻau sinapi (ʻO Brassica juncea L.) ().

ʻIke ʻia hoʻi me ka ʻumiʻumi palaunu, ka ʻumi lau lau, nā pua nani ʻo ʻInia, a me nā mākeke puaʻa Pākē, he lālā o ka ʻO Brassica genus o nā mea kanu. Hoʻopili pū kēia genus i kale, collard greens, broccoli, a me cauliflower (2,).

Nui a hewahewa nā ʻano, he ʻōmaʻomaʻo maʻamau a loaʻa ka ʻawaʻawa ikaika, ʻono.

I mea eʻono ai lākou, ʻo kēia mau lau ʻōmaʻomaʻo e leʻaleʻa ʻia i ka paila, ʻūlū ʻia, hoʻomoʻa ʻia, a i ʻole pickled.

Hāʻawi kēia ʻatikala i kahi hiʻohiʻona piha o nā greens mustard, me kā lākou meaʻai, nā pono, a me nā hoʻohana.

ʻIke pili kino

ʻO nā lau nahele mākeke kekahi o nā meaʻai momona loa hiki iā ʻoe ke ʻai, no ka mea, haʻahaʻa lākou i nā calorie akā momona i ka fiber a me nā micronutrients ().

Hoʻokahi kīʻaha (56 gram) o nā greens mustard maka i kālai ʻia ():

• Kalepona: 15
• Kumuʻiʻo: 2 gram
• Momona: ma lalo o 1 gram
• Kāpena: 3 gram
• Puluniu: 2 gram
• Kō: 1 gram
• Wikamina A: 9% o ka Daily Value (DV)
• Wikamina B6 (pyridoxine): 6% o ka DV
• ʻO Vitamin C: 44% o ka DV
• Wikamina E: 8% o ka DV
• ʻO Vitamin K: 120% o ka DV
• Keleawe: 10% o ka DV

Hoʻohui ʻia, loaʻa i nā greens mākeke he 4-5% o ka DV no ka kalipuna, hao, potasiuma, riboflavin (wikamina B2), magnesium, a me thiamine (huaʻai B1), a me nā hapa iki o ka zinc, selenium, phosphore, niacin (wikamina B3 ), a me folate ().

Hoʻohālikelike ʻia me nā greens mustard maka, hoʻokahi kīʻaha (140 gram) o nā greens mustard kuke i ʻoi aku ka kiʻekiʻe o ka vitamine A (96% o ka DV), ka huaʻai K (690% o ka DV), a me ke keleawe (22.7% o ka DV) . Eia naʻe, ʻoi aku ka haʻahaʻa o nā huaora C a me E ().

ʻO nā greens mustard pickled, i kapa pinepine ʻia he takana i nā kīʻaha Kepanī a me Kina, like me nā calorie, carbs, a me nā fiber e like me nā greens mustard maka. Akā lilo lākou i kekahi mau mea momona i ka wā o pickling, ʻo ia hoʻi ka lāʻau C ().

Eia nō naʻe, ua ʻike ʻia kahi noiʻi he ala maikaʻi loa ka pickling no ka mālama ʻana i nā mea kanu mea kanu nui me nā waiwai antioxidant ().

ʻOi aku ka haʻahaʻa o nā lau nahele ʻo Mustard i nā calorie akā kiʻekiʻe i ka fiber a me nā wikamina a me nā minelala pono. ʻO ka mea kikoʻī, he kumu maikaʻi lākou o nā huaora C a me K.

Nā pono olakino o greens greens

Aia i kēia manawa ka noiʻi palena ʻole e pili ana i nā pono kikoʻī o ka ʻai ʻana i nā greens mustard.

Eia nō naʻe, nā huaora pākahi i loaʻa i nā greens sinapi - a ʻO Brassica nā mea kanu i ka nui - ua pili me nā pono olakino lehulehu

Rich i nā maʻi anti-hakakā hakakā

Kūpono kūlohelohe nā Antioxidant i nā mea kanu e kōkua i ka pale ʻana i ke koʻikoʻi oxidative i hoʻokumu ʻia e ka nui o nā radical free ().

ʻO nā radical free he mau mole kūpaʻa ʻole hiki ke hōʻino i kāu mau pūnaewele. Hōʻike ka noiʻi i ka hala ʻana o ka manawa, hiki i kēia hōʻino ke alakaʻi i nā kūlana koʻikoʻi, mau, e like me ka maʻi puʻuwai, maʻi ʻaʻai, a me ka maʻi ʻo Alzheimer (,).

ʻOiai he ʻokoʻa nā pae o nā antioxidants kikoʻī ma waena o nā ʻano like ʻole o nā greens mustard, ʻo kēia mau lau lau lau ma ke ʻano he kumu waiwai nui o nā antioxidants e like me flavonoids, beta carotene, lutein, a me nā wikamina C a me E (,,).

Hoʻohui ʻia, waiwai nā ʻano ʻulaʻula i nā anthocyanins, he mau ʻulaʻula poni ulaula i loaʻa i nā hua a me nā mea kanu i hoʻopili ʻia me ka hoʻemi ʻia o ka maʻi puʻuwai, maʻi ʻaʻai, a me ka maʻi ʻaʻai ʻano 2 (,).

Ma ke ʻano holoʻokoʻa, me nā mākeke mustard i kāu papaʻai hiki ke kōkua i ka pale ʻana i nā maʻi e pili ana i ke koʻikoʻi oxidative.

Kumuwaiwai maikaʻi loa o ka huaʻai K

ʻO nā ʻōmaʻomaʻo mākua maka a kuke ʻia kahi kumu nui o nā huaora K, e hāʻawi ana i 120% a me 690% o ka DV no hoʻokahi kīʻaha (56 gram a me 140 gram), ().

ʻIke nui ʻia ʻo Vitamin K no kāna kuleana nui i ke kōkua ʻana me ke kāpili ʻana i ke koko. Hōʻike ʻia nō hoʻi ia he mea nui no ke olakino puʻuwai a me ka iwi ().

ʻO ka ʻoiaʻiʻo, ua pili ka lawa ʻole o ka wikamina K i ka nui o ka makaʻu o ka maʻi puʻuwai a me ka osteoporosis, kahi ʻano e hōʻemi ai i ka ikaika o ka iwi a me ka nui o ka hopena o ka haki (,).

Ua hōʻike ʻia kekahi mau noiʻi hou i kahi loulou ma waena o ka lawa ʻole o ka wikamina K a me ke olakino lolo. Hiki ke hoʻopili ʻia ka wikamina K lawa ʻole me ka hoʻonui i ka makaʻu o ka hana lolo ʻole, dementia, a me ka maʻi ʻo Alzheimer. Eia nō naʻe, pono ka noiʻi hou (,).

Hiki ke hoʻonui i ka pale ʻana

ʻOi aku ka maikaʻi o nā greens mustard no kāu ʻōnaehana pale.

Hoʻokahi wale nō kīʻaha (56 gram maka, 140 gram i kuke ʻia) hāʻawi i kahi ʻoi aku o ka hapakolu o kāu vitamina C e pono ai (,).

ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai e pono ai no ka ʻōnaehana pale pale ikaika. Hōʻike ka noiʻi ʻaʻole hiki i ka lawa ʻana o ka wikamina C i kāu papaʻai ke hoʻonāwaliwali i kou ʻōnaehana pale, e maʻalahi ai i ka maʻi ().

Hoʻohui pū kekahi, ʻo ka wikamina A i nā greens mustard e kākoʻo pū i kāu pane pale. Hana ʻia kēia i ka hoʻolaha ʻana i ka ulu a me ka hoʻokaʻawale ʻana o nā pūnaewele T, kahi ʻano o ke keʻokeʻo keʻokeʻo e pono ai e kōkua i ke kūʻē ʻana i nā maʻi hiki ke loaʻa (,).

Hiki ke kōkua i ke olakino puʻuwai

ʻOi aku ka maikaʻi o nā greens mustard i kou puʻuwai.

Hāpai lākou me nā antioxidants e like me flavonoids a me beta carotene, i pili me ka hoʻemi liʻiliʻi o ka hoʻomohala a make ʻana mai nā maʻi puʻuwai (,,).

Hoʻokahi loiloi o ʻewalu mau noiʻi i loaʻa i kahi kiʻekiʻe o ka lau ʻōmaʻomaʻo ʻO Brassica pili nā mea kanu me kahi 15% nui e hōʻemi ʻia i ka maʻi puʻuwai ().

E like me nā mea ʻē aʻe ʻO Brassica ʻO nā mea kanu, nā greens mustard i loko o nā mea hoʻohui e kōkua i ka hoʻopili ʻana i nā waikawa bile i kāu ʻōnaehana digestive. He mea nui kēia, ʻo ka pale ʻana i ka reabsorption o nā bile acid e alakaʻi i nā pae kolesterol i hoʻohaʻahaʻa ʻia (24).

Wahi a hoʻokahi hoʻokolohua-paipu, ʻo ka hoʻomohala ʻana i nā greens me ka hoʻonui nui i ka hopena o ka hoʻopaʻa ʻana i ka acid acid. Hōʻike kēia i ka hiki i nā greens mustard steamed ke ʻoi aku ka nui o ka hiki ke hoʻohaʻahaʻa kolesterol, hoʻohālikelike ʻia me ka ʻai ʻana iā lākou i ka maka ().

Maikaʻi paha ke olakino maka

Ma waena o nā antioxidant i nā greard mustard he lutein a me zeaxanthin, i hōʻike ʻia e pōmaikaʻi ai ke olakino maka (,,,).

Kahi kikoʻī, kōkua kēia mau mea hoʻohui ʻelua i ka pale ʻana i kāu retina mai ka hōʻino oxidative, a me ka kānana ʻana i ke kukui polū weliweli (,).

A ʻo kahi hopena, hōʻike ka noiʻi i ka ʻai ʻana i nā meaʻai i waiwai ʻia i ka lutein a me ka zeaxanthin i hiki ke kōkua i ka pale ʻana i ka hoʻohaʻahaʻa makula e pili ana i ka makahiki, ʻo ia ke kumu nui o ka makapō a puni ka honua ().

Loaʻa paha i nā hopena anticancer

Ma waho aʻe o nā antioxidants mana, i loaʻa paha nā hopena anticancer, kiʻekiʻe nā pua nani o ka ʻumiʻumi i kahi hui o nā mea kanu pono e kapa ʻia nā glucosinolates ().

I nā hoʻokolohua paipu hoʻowalewale, ua hōʻike ʻia nā glucosinolates e kōkua i ka pale ʻana i nā hunaola mai ka hōʻino ʻana iā DNA a pale i ka ulu ʻana o nā pūnaʻi maʻi maʻi. Eia naʻe, ʻaʻole i aʻo ʻia kēia mau pōmaikaʻi i ke kanaka ().

Pēlā nō, kahi noiʻi hoʻowalewale hoʻowalewale i ka lau lau mākeke i loaʻa i nā hopena pale e kūʻē i nā maʻi kolone a me nā akemāmā. Eia nō naʻe, pono nā aʻo ʻana i nā kānaka ().

No ka noiʻi ʻana i loko o nā kānaka, ua hōʻike nā noiʻi nānā i kahi loulou ma waena o ka nui o ka loaʻa o ʻO Brassica nā mea kanu - akā ʻaʻole pono ka mauʻu ʻumiʻahi - a hoʻemi ʻia ka hopena o kekahi ʻano maʻi ʻaʻai, e like me ka ʻōpū, nā colorectal, a me nā maʻi ʻōpio ovarian (,,).

Nui ka waiwai o nā mustard greard i nā mea kanu a me nā micronutrients nui, kikoʻī i nā huaora A, C, a me K. A ʻo kahi hopena, loaʻa ka pōmaikaʻi i ka ʻai ʻana me ka maka a me ka puʻuwai, a me nā anticancer a me nā waiwai hoʻoikaika kino.

Pehea e hoʻomākaukau ai a ʻai i nā greens sinapi

Nui nā ala e leʻaleʻa ai i nā greens sinapi.

Hoʻohui pinepine ʻia nā greens mākeke i nā greens hui ʻē aʻe e hāʻawi i kahi peppery, spicy boost of flavour to salads. Nanea pū kekahi poʻe i ka hoʻohana ʻana iā lākou i nā mea ʻono a me nā wai ʻōmaʻomaʻo.

ʻOiai ʻo nā greens mākeke i kuke ʻia e hana i kahi ʻaoʻao ʻono e lawelawe me ka moa i hoʻomoʻa ʻia a iʻa i hoʻomoʻa ʻia, hana maikaʻi lākou i nā sopa, nā ʻai, a me nā casseroles.

I mea e kōkua ai i ke kūlike i kā lākou ʻono ʻoi, kuke pinepine ʻia kēia mau greens spicy me kahi kumu momona, e like me ka aila ʻoliva a i ʻole ka waiūpaka, a me kahi wai waikawa, e like me ka vīnega a wai lemon paha.

Hiki ke ʻohi ʻia nā greens mustard me ka hoʻohana ʻana i ka hui ʻana o ke kō, ka paʻakai, ka vīnega, ka cīlia, a me ka kālika.

Nānā ʻole pehea ʻoe e hoʻohana ai iā lākou, ʻoi aku ka maikaʻi o ka waiho ʻana o nā greens mustard i loko o ka pahu hau a holoi ma mua o ka hoʻohana ʻana.

He ʻōmaʻomaʻo lau lau nui ʻo Mustard i hiki ke hoʻohui i ka pepa, ʻono ʻono hoʻi i nā ipu maka a i kuke ʻia paha.

Nā hopena hiki ʻole

ʻOiai ka palena o ka noiʻi, noʻonoʻo ʻia nā greens mustard he olakino a palekana hoʻi. Eia nō naʻe, hoʻonāukiuki lākou i kekahi mau hopena i kekahi mau kānaka.

ʻOiai he nui nā greens mustard i loko o ka huaola K - kahi huaora e kōkua ai i ke kāpili ʻana o ke koko - hiki i ka ʻai ʻana iā lākou ke hoʻopilikia i nā lāʻau lapaʻau koko.

No laila, ʻo nā mea e pili ana i ka lahilahi o ke koko, e like me warfarin, pono e nīnau i kā lākou kauka ma mua o ka hoʻopili ʻana i ka nui o kēia mau lau lau lau i kā lākou papaʻai ().

Hoʻohui ʻia, loaʻa i nā greens sinapi i loko nā oxalates, kahi e hoʻonui ai i ka makaʻu o nā pōhaku hakuʻala i kekahi poʻe inā pau i ka nui. Inā maʻalahi ʻoe i nā pōhaku ʻaʻano oxalate-ʻano, makemake paha ʻoe e kaupalena i nā greens sinapi i kāu papaʻai ().

ʻOi aku ka palekana o nā greens mustard i ka ʻai. Eia nō naʻe, no ka mea kiʻekiʻe lākou i ka huaʻai K a loaʻa nā oxalates, nui ka nui i nā hopena i kēlā me kēia mea e lawe ana i nā mea lahilahi o ke koko a i ʻole ka makaʻu nui i nā pōhaku ʻano oxalate.

Ke laina lalo

ʻO nā lau lau mākahi ka lau pepa o ka pua mākeke a he momona maoli.

Kūlana kiʻekiʻe lākou i ka huaʻai K, ka wikamina C, a me nā mea kanu mea kanu i loaʻa paha i nā hopena antioxidant a anticancer. Hoʻohui ʻia, ʻo ka hoʻopili ʻana i nā greens sinapi i kāu papaʻai he mea maikaʻi paha ia no ka puʻuwai, maka, a me ke olakino olakino.

Me kā lākou pepa, ʻono, a me nā lau lau maka, kahi mea ʻono i ka salakeke, nā hupa, a me nā casseroles. Hiki iā lākou ke mahu a hoʻolei ʻia me ka aila ʻoliva, kālika, a me ka wai lemona no kahi ipu ʻaoʻao maʻalahi.