He aha nā pono olakino o ka koleka?

Anter

• ʻO ka pua puaʻa 101
• Nā Kūʻai Nohona Cauliflower
• Nā Pōmaikaʻi olakino o ka koleka
• Paipai i ka digestive olakino
• Hiki ke hōʻemi i ka maʻi maʻi ʻaʻai
• Paipai i ke olakino kino
• Kōkua Kaumaha a me ka mālama ʻana
• Nā Pilikia Pilikia o Cauliflower
• Pehea e ʻohi ai, hoʻomākaukau, a ʻai ai i ke kōpala
• Nānā no

Mahalo i kona waiwai momona waiwai a me ka maʻalahi i ka lumi kuke, ua lilo ka cauliflower i kaulana no nā makahiki i hala iho nei - a ʻaʻole ia e hoʻomaha iki ana. Nānā i ka hihia: ʻaʻole wale ke ʻano o ka raiki kāliflower a me ka pizza cauliflower, akā ua lilo i ʻāpana o ka maʻamau. Akā he olakino ka cauliflower e like me ka manaʻo o kēlā me kēia?

Eia kahi luʻu hohonu i loko o ka mea e kūpono ai i kēia veggie keʻa o ka mākeke nui, a ukali ʻia e nā ala i ʻae ʻia e ka poʻe loea.

ʻO ka pua puaʻa 101

ʻO Cauliflower kahi veggie koloke me kahi poʻo keʻokeʻo keʻokeʻo e ʻike ʻia ʻo "curd" i hana ʻia he haneli mau pua liʻiliʻi i hoʻomohala ʻole ʻia, e like me ka Iowa ʻOihana Ola. (Pēlā ka "pua" i kona inoa. Mind = puhi.) ʻOiai ʻo ka ʻokoʻa keʻokeʻo keʻokeʻo ka mea maʻamau, aia pū kekahi nā ʻalani, ʻōmaʻomaʻo, a me nā poni ʻulaʻula, e like me ka mea kākau inoa i hoʻopaʻa inoa ʻia ʻo Alyssa Northrop, M.P.H., R.D., L.M.T. Ma ke ʻano he veggie koloke, pili ka caipiflower i ka cabbage, kupu ʻo Brussels, turnip, greens collard, kale, a me broccoli - he ʻāpana lākou āpau ʻO Brassicaceae ʻohana, e like me ka Mayo Clinic Health System.

Nā Kūʻai Nohona Cauliflower

Aia kekahi kumu i lilo ai ka cauliflower i supermarket sensation ma kahi o ka pō: he mea momona AF. Serious, ke hāhā nei ia me nā mea momona, nā minelala, a me nā wikamina, e like me riboflavin, niacin, a me ka vitamina C. He kiʻekiʻe pū kekahi ia i nā antioxidants, mahalo i kāna huaora C a me nā carotenoids (aka nā pigment mea kanu i huli i huaʻai A i loko o ke kino).

Akā eia ka mea e hana ai i ka cauliflower a me kāna ʻO Brassicaceae ʻokoʻa loa: waiwai lākou i nā glucosinolates, nā pūhui sulfur i loaʻa me nā waiwai antioxidant mana, e like me ka noiʻi i paʻi ʻia i ʻO ka Nutrite Preventive a me ka ʻEpekema Meaʻai. ʻO nā mea hoʻohui, i loaʻa mua i nā mea kanu kolio, kākoʻo pū kekahi i ka detoxification a hoʻemi i ka mumū i loko o ke kino, i ʻōlelo ʻia ʻo Aryn Doll R.D.N., ka mea kākau lāʻau kākau inoa a me ka loea no ka Hoʻomaʻamaʻa Nutr ma Natural Grocers. (BTW, "detoxification" i kēia pōʻaiapili e pili ana i ka hana ʻana i nā mea hoʻoweliweli ʻino paha, e like me nā carcinogens, hoʻemi iki i ka mea ʻawahia. He mea nui nā Glucosinolates ma o ka hoʻoulu ʻana i nā enzyme detoxifying e pono ai kēia, e like me ka loiloi o ka makahiki 2015.)

Eia ka ʻike kino o hoʻokahi kīʻaha o ka cauliflower maka (~ 107 gram), e like me kā ka ʻOihana mahiʻai o ʻAmelika Hui Pū ʻIa.

• 27 Kalikimaka
• 2 grams protein
• 1 gram momona
• 5 mau huaʻalea kūpona
• 2 grams fiber
• 2 gram kō

Nā Pōmaikaʻi olakino o ka koleka

Me ka laulā o nā mea pono nui, ka cauliflower kahi mea kanu olakino pupule. I mua, nā pono olakino o ka cauliflower, e like me nā dietitians a me ka noiʻi ʻepekema.

Paipai i ka digestive olakino

ʻO nā mea lau nahele kekahi o nā kumu waiwai maikaʻi loa o ka fiber, a me 2 gram i kēlā me kēia kīʻaha, ʻaʻohe ʻokoʻa ka cauliflower. ʻO kēia kahi nūhou maikaʻi loa no kāu gastrointestinal tract, ʻoiai "kākoʻo ke fiber i ke olakino digestive e ka mālama mau ʻana o ka ʻōpū," wahi a Bansari Acharya R.D.N., kahi mea kākau meaʻai i hoʻopaʻa inoa ʻia ma Food Love. Aia i loko o ka Cauliflower nā wailana soluble a me insububle i hoʻohui ʻia, hoʻohui ʻo Doll, ʻoiai he waiwai nui ia i ka fiber insoluble, ʻaʻole ia e hoʻoheheʻe i ka wai. "Hiki iā ʻoe ke noʻonoʻo i ka pulupulu i hiki ʻole ke waiho ʻia ma ke ʻano he broom e kahili i loko o kāu wahi digestive e mālama i ka meaʻai a me nā ʻōpala e neʻe ana," wehewehe ʻo ia. "Hoʻohui ia i ka nui i nā stools, e kākoʻo ana i ka motility a me ka maʻamau." Ma ka ʻaoʻao flip, puluniu hiki ke hoʻoheheʻe ʻia hana hoʻoheheʻe i ka wai, e hana ana i kahi mea like me ka gel e hoʻolohi i ka digestion a mālama iā ʻoe i ka piha. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

Hiki ke hōʻemi i ka maʻi maʻi ʻaʻai

Ma muli o kā lākou piha i nā mea momona pono-nā-ʻoe, ke aʻo ʻia nei ka cauliflower a me nā mea kanu kolio ʻē aʻe no kā lākou waiwai anti-cancer paha, e like me ka National Cancer Institute. ʻO ka Cauliflower, kahi "waiwai nui o nā hui antioxidant, e like me ka wikamina C, beta-carotene, a me nā phytonutrients e like me quercetin a me kaempferol," wahi a Doll. (Hoʻomanaʻo wikiwiki: hoʻopau nā antioxidants i nā radical free, aka nā meaola weliweli e hiki ai ke hoʻonui i ke koʻikoʻi oxidative - a no laila, e hoʻonui i ka makaʻu o nā kūlana maʻi a me ke kanesa - ke hōʻiliʻili lākou a hele i waho o ka kaohi.)

Hāʻawi pū kekahi i nā glucosinolates āpau i nā mea kanu lāʻau kolose. Ke hoʻomākaukau ʻoe (ie ʻoki, wela), nau, a hoʻopau loa i ka cauliflower, no ka laʻana, ua wāwahi ʻia nā glucosinolates i mau hui e like me nā indoles a me nā isothiocyanates - ua ʻike ʻia nā mea ʻelua e kāohi i ka ulu ʻana o ka maʻi ʻaʻai i nāʻiole a me nāʻiole, e like me ka NCI. ʻO ka mea hou aku, ua hōʻike ʻia kahi ʻano isothiocyanate (sulforaphane) i mea e hoʻokahuli ai i ka hoʻonui ʻia ʻana o nā hunaola maʻi ʻola i loko o kahi noiʻi lab 2018 a me nā hunaola maʻi ʻaʻai kolona i kahi noiʻi lab lab 2020. Eia naʻe, pono hou nā aʻo e pili ana i nā kānaka. (He mea leʻaleʻa: waiwai pū kekahi nā sprouts broccoli i ka sulforaphane.)

Paipai i ke olakino kino

I ka wā e pili ana i nā pono olakino o ka cauliflower, ʻaʻole hiki iā ʻoe ke hoʻopoina e pili ana i nā kiʻekiʻe kiʻekiʻe o ka choline, kahi mea pono nui e kōkua i kou lolo a me ka ʻōnaehana e hoʻoponopono i ka hoʻomanaʻo, ka naʻau, a me ka kaohi muscle, i waena o nā hana ʻē aʻe, e like me ka National Institutes o ke Ola. Ua manaʻo ʻia ʻo Choline he "hale kūkulu nui o ka acetylcholine, kahi ʻelele nerve ʻelele kemika e hoʻohana ai e kamaʻilio pū kekahi me kekahi," wehewehe ʻo Northrop. He mea koʻikoʻi ka Acetylcholine no ka hoʻomanaʻo a me ka ʻike - no ka mea, ʻo "nā pae haʻahaʻa i pili i ka maʻi o Alzheimer," wahi a Northrop (a me ka NIH, no ia mea).

Loaʻa i kou kua ʻo Sulforaphane i kēia ʻoihana. ʻO ka antioxidant a me nā anti-inflammatory effects hiki ke hoʻolohi i ka ulu ʻana o nā maʻi neurodegenerative, e like me ka maʻi o Alzheimer, ka maʻi ʻo Parkinson, a me nā sclerosis he nui, e like me ka loiloi 2019 ma ka Ka Nūpepa ʻEpekema o Europa. He aha hou aʻe, kahi ʻatikala 2019 ma Hoʻoholo Brain Hōʻike pū kekahi hiki i ka sulforaphane ke hāpai i ka neurogenesis a i ʻole ka ulu ʻana o ke aʻa nerve, e pale hou aku i kāu ʻōnaehana nūhou.

Kōkua Kaumaha a me ka mālama ʻana

Ke hoʻohana ʻia ma kahi o nā meaʻai calorie kiʻekiʻe - e like me, e ʻōlelo, pie crust i kahi quiche - hiki i ka cauliflower ke kōkua iā ʻoe e lilo a / a mālama paha i ka kaumaha. ʻO ICYMI ma luna, hoʻokahi wale nō kīʻaha o ka cauliflower maka, he 27 wale nō calories, a laila lilo ia i hōkū "pani no ka nui calorie, nā meaʻai ʻoi loa o ka carbohydrate e like me ka raiki a i ʻole nā ​​ʻuala i hoʻolapalapa ʻia," wahi a Doll.A ke hoʻoiho ʻoe iā ia no kahi kalapona maʻalahi (e noʻonoʻo: ka laiki cauliflower ma kahi o ka laiki keʻokeʻo), hiki iā ʻoe ke hōʻemi i ka nui o nā kaila āu e ʻai ai i ka lā a ʻoiai e noho māʻona, wehewehe ʻo Acharya. Hiki i ka fiber i ka cauliflower ke "hoʻonui i ka manaʻo o ka māʻona a me ka piha no nā manawa lōʻihi," hoʻohui ʻo ia, i hiki ke kāohi i kou makemake i ka lā holoʻokoʻa. (E nānā hoʻi: 12 mau meaʻai māmā olakino no ka lilo o ke kaupaona, e like me ka Dietitians)

A laila aia ka wai wai cauliflower maikaʻi. I ka ʻoiaʻiʻo, ma kahi o 92 ka pākēneka o ka veggie keu ʻo H2O. E like me kāu e ʻike ai, ʻo kahi ʻāpana koʻikoʻi o ka hoʻokele paona kūleʻa ʻo ka mālama ʻana i ka nui o ka wai - a ʻo ka hapa nui o kona paona he wai, hiki ke kōkua ka puaʻala i ka hoʻokō ʻana i nā pahuhopu.

Nā Pilikia Pilikia o Cauliflower

ʻAʻole paha ka mea kanu kaulana no nā mea a pau. Loaʻa i nā mea kanu Cruciferous kahi kō kōpaʻa paʻakikī i kapa ʻia ʻo raffinose paʻakikī i kekahi poʻe e ʻānai, e like me ka Harvard Health Publishing. Hiki i kēia ke kumu o "ke kinoea nui a me ka momona, no laila ʻo ka poʻe i ʻōnaehana digestive pilikino a prone paha i ke kinoea e kaupalena i ka nui o ka cauliflower a lākou e ʻai ai, keu hoʻi i kona ʻano maka a kokoke i ka wā moe," wehewehe ʻo Acharya. Aia i loko o nā mea kanu Cruciferous nā pūhui goitrogenic "a i ʻole nā ​​mea e keʻakeʻa i ka hana thyroid," wahi a Doll. ʻOi aku ka kiʻekiʻe o ka goitrogen i loko o ka puaʻala maka, no laila inā he maʻi thyroid ʻoe, ʻōlelo ʻo Doll e hoʻolapalapa a hoʻomoʻa paha i ka veggie e hōʻemi i kēia mau pūhui. ʻAʻohe pilikia o ka ʻōpū a i ʻole thyroid? E hele a ʻai i lalo.

Pehea e ʻohi ai, hoʻomākaukau, a ʻai ai i ke kōpala

"ʻO ke ala maʻamau e kūʻai ai i ka puaʻala he hou ia i ka ʻāpana huahana a i ʻole nā ​​pua maloʻo i loko o ka ʻāpana paʻukū," wahi a Northrop. Ke kūʻai ʻana i ka ʻano hou, e nānā i kahi poʻo paʻa, keʻokeʻo keʻokeʻo me nā florets paʻa paʻa; pono nā lau e aʻo a me ka'ōmaʻomaʻo'ōmaʻomaʻo, e like me ka Mayo Clinic Health System. Loose florets, brown mushy spot, a me nā lau melemele nā ​​hōʻailona āpau āu e koho ai i kahi poʻo pua puaʻalā.

Ke hoʻomau nei ka pua puaʻa i kahi manawa ~, no laila e piha paha kāu hale kūʻai me nā huahana cauliflower i hoʻomākaukau ʻia. Hiki iā ʻoe ke loaʻa i ka "puʻi puaʻa mashed e like me ka ʻuala mashed a me ka puaʻa laiki i hoʻohana ʻia i pani no ka laiki," wahi a Northrop. Aia kekahi caustiflower pizza crust, cauliflower pancakes, a me nā palaoa gluten-ʻole i hana ʻia me ka pua ʻaila maloʻo, hoʻohui ʻo ia - a ke ʻānai wale nei i ka ʻili. A laila aia ke kēpau a me ka pickle cauliflower, aka escabeche, wahi a Northrop. "ʻO ke koho momona loa, eia nō naʻe, ʻo ka cauliflower hou a i ʻole ka hau," i ʻōlelo ai ʻo ia. Akā inā makemake ʻoe e hoʻāʻo i nā huahana cauliflower pūʻolo, "e makaʻala i nā mea hoʻohui pono ʻole a i ʻole nā ​​mea hoʻomalu, a e makaʻala no ka nui o ka sodium," i aʻo aku ai iā Northrop.

Ma ka home, maʻalahi ka ʻoki ʻana i ka puaʻala hou: E kau ma luna o ka papa ʻoki, e kū pono ana nā pua i luna. E ʻoki pololei i ka waena (lōʻihi), a laila e kau i ka ʻaoʻao pālahalaha o kēlā me kēia hapalua ma ka papa. Māhele i ke kikowaena o kēlā me kēia e hana i ʻehā mau ʻāpana. ʻO ka mea aʻe, ʻokiʻoki i nā koʻokoʻo ma kahi kihi - e kia ana i nā kiko kahi e hui ai nā florets i ke koʻokoʻo - a laila hoʻokaʻawale i nā florets cauliflower me kou mau lima. Kilokilo. (Pili: ʻO Caulilini e kokoke ana i kāu mea kanu punahele hou)

E hala ʻehā mau lā i nā florets i hoʻokaʻawale ʻia i loko o ka pahu hau, e like me ka Mayo Clinic Health System, akā makemake ʻoe e hoʻolei iā lākou ma hope o kēlā. (Pono nā poʻo āpau i ʻehā a ʻehiku mau lā.) Hiki iā ʻoe ke ʻai i ka cauliflower maka a kuke paha ma o ka uahi ʻana, ka paila ʻana, hoʻomoʻa ʻana, a i ʻole ka palai ʻana; e ʻike ʻoe ua moʻa i ka wā e ʻuʻuku a palupalu. (Ke ʻimi nei e mālama i nā meaʻai nui loa? ʻO ka mahu ka koho maikaʻi loa, wahi a Doll.)

Inā mākaukau ʻoe e hui pū me ka puni pua cauliflower, e hoʻāʻo i kēia mau manaʻo ʻono no ka ʻai ʻana i ka pua kō.

Me he meaʻai ʻala. "E ho'āʻo e kālua i ke poʻo o ka puaʻala no kahi meaʻai meaʻai ʻono," wahi a Northrop. ʻOkiʻoki i nā lau a me ke kumu paʻa, e mālama pono i nā pua. E kāpīpī me ka ʻaila ʻoliva, e hoʻohui i nā mea ʻala, a ʻokiʻoki i ka ʻaoʻao i lalo) no 30 a 40 mau minuke ma 400 degere Fahrenheit. No kahi mana aloha manamana, e kālua ʻia nā pua pua cauliflower ma 450 kekelē Fahrenheit no 20 mau minuke a hui pū me kāu ʻūlū hoʻowaiwai punahele.

I loko o kahi kari. "ʻAi maʻamau i ka meaʻai India, hiki ke hoʻohui ʻia ka curry cauliflower me nā mea kanu ʻē aʻe e like me ka pī a me ka ʻuala," wahi a Acharya. Hāʻawi pinepine ʻia me ka berena (ʻo ia hoʻi ʻo roti a naan) a me / a i ʻole laiki, hoʻohui ʻo ia.

I loko o kahi sup. E lilo ʻo flumets i ka pāpaʻi kalima i mea momona loa ke kuke ʻia a kāwili ʻia, e hoʻolilo ana iā lākou i mea kūpono no ka sop "cream" i hoʻokumu ʻia e nā mea kanu. ʻO kēia sopa kuke kuke ʻai uala māmā, no ka laʻana, waiwai nui a ʻoluʻolu hoʻi.

E like me ka laiki. I mea e maʻalahi ai, kūʻai i ka puaʻala laiki - ʻo ia hoʻi Nature's Earthly Choice Cauliflower Rice, $20 no 6 ʻeke, instacart.com - ma ka hale kūʻai. "Hiki iā ʻoe ke hoʻohana i kahi mīkini meaʻai e pulse i ka cauliflower a like kona ʻano me nā hua laiki," wahi a Northrop. E hoʻohui iā ia me kahi kīʻaha, e hoʻohana ma kahi a i ʻole ka laiki i loko o kahi kīʻaha paʻi a i ʻole curry, a i ʻole e hana i kahi kīʻaha risotto-inspired. Eia pehea: E kuke i ka laiki cauliflower me kālika a me ka aila ʻoliva i ka palaʻai mea kanu a palupalu a momona, ma kahi o 10 mau minuke, wehewehe ʻo Northrop. Hoʻohui i Parmesan, kau me ka paʻakai a me ka pepa, a luna me ka chives a i ʻole ka pāhiri no ka ʻai decadent.

As Buffalo mau ʻeheu. Ua kaulana loa kēia mea ʻai a hiki ke loaʻa iā ʻoe ma ka ʻāpana paʻa o ka hapa nui o nā hale kūʻai. E ho'āʻo: Wholly Veggie! ʻEheu Buffalo Cauliflower Frozen, $6, target.com. A i ʻole hana i ka home ma ka hoʻolei ʻana i nā pua pua kō i loko o ka wai Buffalo a hoʻomoʻa no 25 mau minuke ma 375 kekelē Fahrenheit. "E lawelawe me nā lāʻau celery," ʻōlelo ʻo Northrop, a i ʻole e hoʻāʻo me kahi lole hānai hānai.

I ka laumania. He ʻano ʻē paha ia, akā holo pono ia. E hoʻohui i nā pua puaʻa maloʻo me ka hua ʻono e like me ka strawberries a i ʻole ka mango, a ʻaʻole hiki iā ʻoe ke ʻono i ka mea kanu. E hoʻāʻo i kēia smoothie kālani strawberry, hoʻopiha me ka waiū almond a me ka meli.

Nānā no