Onions 101: Nā Meaʻai Pono a me nā Mea Ola

Anter

• ʻIke kūpono
• Kālika
• Nā olonā
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino onion
• Hoʻoponopono kō kō
• ʻO ke olakino iwi
• Ka hoʻoliʻiliʻi o ka makaʻu maʻi ʻaʻai
• Nā hopena hiki ʻole
• ʻO ka hoʻomanawanui ʻole ʻana o ka ʻaka
• Nā FODMAP
• Hoʻonāukiuki ka maka a me ka waha
• Weliweli no nā holoholona hānai
• Ke laina lalo

ʻAkaʻaka (Allium cepa) he mau mea kanu keleawe e ulu ana i lalo o ka honua.

ʻIke pū ʻia me nā ʻakaʻaka a i ʻole nā ​​aniani maʻamau, ulu lākou ma ka honua holoʻokoʻa a pili loa i nā chives, kālika, nā scallions, nā ʻoka, a me nā lika.

Loaʻa paha i nā ʻakaʻaka kekahi mau pono olakino, ka hapanui ma muli o kā lākou kiʻekiʻe o nā antioxidant a me nā pūhui sulfur.

Loaʻa iā lākou nā antioxidant a me nā hopena anti-inflammatory a ua hoʻopili ʻia i ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai, hoʻohaʻahaʻa i ke kō a me ka maikaʻi o ka iwi.

Hoʻohana maʻamau ma ke ʻano he mea ʻono a ʻaoʻao paha, ʻo ka ʻakaʻakai kahi meaʻai nui i nā meaʻai nui. Hiki iā lākou ke hoʻomoʻa, hoʻomoʻa, hoʻomoʻa, palai, ʻai, hoʻomoʻa ʻia, palaoa, a ʻai maka ʻia paha.

Hoʻololi nā aniani i ka nui, ke ʻano, a me ke kala, akā ʻo nā ʻano maʻamau ka keʻokeʻo, melemele, a me ka ʻulaʻula. ʻO ka ʻono mai ke akahai a me ka ʻono a hiki i ka ʻoi a me ka nīoi, e pili ana i nā ʻano a me nā kau.

Hiki ke hoʻopau ʻia nā ʻakaʻaka ke hele a makua ʻole, ma mua o ka piʻi ʻana o ka u kukui i ka nui. Kāhea ʻia lākou a laila he scallions, onions spring, a aniani kauwela paha.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i nā ʻakaʻaka.

ʻIke kūpono

Haʻahaʻa loa nā ʻōnika maka i nā kalori, me 40 wale nō calories i ka 3.5 auneke (100 gram).

Ma ke kaupaona hou, ʻo lākou ka wai 89%, 9% carbs, a me 1.7% fiber, me nā protein a me nā momona momona.

ʻO nā hua nui i 3.5 auneke (100 gram) o nā ʻaka maka ():

• Kalepona: 40
• Wai: 89%
• Kumuʻiʻo: 1.1 gram
• Kāpena: 9.3 gram
• Kō: 4.2 gram
• Puluniu: 1.7 gram
• Momona: 0,1 gram

Kālika

Hana nā Carbohidates ma kahi o 9-10% o nā ʻaka maka a kuke hoʻi.

Loaʻa lākou i ka hapanui o nā sugars maʻalahi, e like me ka glucose, fructose, a me ka sucrose, a me ka fiber.

Aia kahi mahele 3.5-auneke (100-gram) i ka 9.3 mau kolamu o nā carbs a me ka 1.7 gram o ka fiber, no laila ʻo 7.6 mau goma ka huina digestible.

Nā olonā

ʻO nā aniani kahi kumu kūpono o ka fiber, kahi e helu ai no 0.9-2.6% o ke kaumaha hou, kaukaʻi ʻia i ke ʻano o ka ʻaka.

Nui lākou waiwai i nā fibre soluble olakino i kapa ʻia ʻo fructans. I ka ʻoiaʻiʻo, aia nā ʻakaʻaka ma waena o nā kumuʻai nui o nā fructans (, 3).

Kāhea ʻia ʻo Fructans i nā olonā prebiotic, kahi e hānai ai i nā koʻohune maikaʻi i loko o kou ʻōpū.

Alakaʻi kēia i ka hoʻokumu ʻia ʻana o nā waikawa momona momona (SCFAs), e like me ka butyrate, kahi e hoʻomaikaʻi ai i ke olakino kolon, hoʻemi i ka mumū, a ʻokiʻoki i kou makaʻi o ka maʻi ʻaʻai kolona (4,,).

Eia nō naʻe, manaʻo ʻia nā fructans ʻo FODMAPs, ka mea e hoʻonāukiuki i nā ʻōuli digestive maikaʻi ʻole i nā poʻe pilikino, e like me nā mea me ka maʻi huhū huhū (IBS) (,,).

ʻO nā aniani ka hapa nui o ka wai, carbs, a me nā fiber. Hiki i kā lākou mau fibers nui, fructans, ke hānai i nā bacteria aloha i loko o kou ʻōpū, ʻoiai lākou e hoʻopilikia ai i ka digestive i kekahi poʻe.

Nā wikamina a me nā minelala

Loaʻa i nā ʻakaʻaka i nā huina maikaʻi o nā huaora a me nā minelala, e like me:

• Wikamina C. An antioxidant, pono kēia vitamina no ka hana pale a me ka mālama ʻana i ka ʻili a me ka lauoho (,,).
• Folate (B9). A me ka wai e hiki ke hoʻoheheʻe ʻia i ka wai, pono ka folate no ka ulu ʻana o ka cell a me ka metabolism a koʻikoʻi hoʻi no nā wahine hāpai ().
• Wikamina B6. Loaʻa i loko o ka hapa nui o nā meaʻai, pili kēia vitamina i ka hoʻokumu ʻia ʻana o nā hunaola ʻulaʻula.
• Pāpaʻakai. Hiki i kēia mineral pono ke loaʻa i nā hopena hoʻohaʻahaʻa i ke koko a he mea nui ia no ke olakino puʻuwai (,).

Loaʻa i nā ʻakaʻaka nā huina maikaʻi o ka wikamina C, folate, wikamina B6, a me ka potassium, kahi e hāʻawi ai i nā pono he nui.

Nā mea kanu mea kanu ʻē aʻe

Hāʻawi ʻia nā pōmaikaʻi olakino o nā ʻaka i kā lākou mau antioxidant a me nā pūhui sulfur (3).

I nā ʻāina he nui, ʻo nā ʻaka kekahi i waena o nā kumu waiwai nui o nā flavonoids, kahi kikoʻī i kapa ʻia ʻo quercetin (,,).

ʻO nā mea kanu mea kanu nui loa i ka ʻakaʻaka ʻo:

• Nā Anthocyanins. ʻIke wale ʻia i nā aniani ʻulaʻula a poni paha, ʻo nā anthocyanins he mau antioxidant ikaika a me nā pigment e hāʻawi i kēia mau ʻaka i ko lākou ʻulaʻula.
• ʻO Quercetin. An antioxidant flavonoid, quercetin may lower blood pressure and hoʻomaikaʻi i ka puʻuwai olakino (,).
• Nā mea hoʻohui sulfur. ʻO kēia mau sulfides a me polysulfides, i pale aku ai i ka maʻi ʻaʻai (,,).
• ʻO Thiosulfinates. Hiki i kēia mau mea hoʻohui sulfur-ke kāohi i ka ulu ʻana o nā microorganism weliweli a pale i ka hoʻokumu ʻia ʻana o nā kahe koko ().

ʻOi aku ka waiwai o nā ʻakaʻula a me nā melemele i nā antioxidant ma mua o nā ʻano ʻē aʻe. I ka ʻoiaʻiʻo, aia paha i nā ʻōnika melemele ma kahi o 11 mau manawa he nui o nā antioxidant ma mua o nā ʻoka keʻokeʻo ().

Hiki i ke kuke ʻana ke hōʻemi nui i nā pae o kekahi mau antioxidant ().

Nui nā ʻakaʻaka i nā mea kanu a me nā antioxidant, ʻoi aku ka nui o ka quercetin a me nā pūhui sulfur. ʻO nā ʻano laulā, e like me ka melemele a me nā ʻulaʻula, ʻākoʻi i nā antioxidant ma mua o nā keʻokeʻo.

Nā pono olakino onion

Ua hōʻike ʻia nā ʻakaʻaka e loaʻa i ka antioxidant ikaika a me nā anti-inflammatory (3, 28, 29, 30).

Hoʻoponopono kō kō

ʻAno maʻi maʻamau ʻo Type 2 diabetes, ʻano nui ʻia e nā pae kō kō kiʻekiʻe.

Hōʻike nā haʻawina holoholona e hiki i nā ʻakaʻaka ke hoʻohaʻahaʻa i nā pae kō kō (,,).

Ua hōʻike ʻia nā hopena like i nā kānaka. Hoʻokahi o nā noi ʻana i ka poʻe me ka maʻi diabetes type 2 ua ʻike ʻo ka ʻai ʻana i ka ʻaila 3.5 (100 gram) o nā ʻaka maka i kēlā me kēia lā i alakaʻi ʻia i kahi hōʻemi nui o nā kō kō kō ().

Hiki ke kōkua i nā ʻaka maka i ka mālama ʻana i ka maʻi diabetes 1 a me 2, akā pono ka noiʻi hou (,).

ʻO ke olakino iwi

ʻO Osteoporosis kahi pilikia olakino maʻamau, keu hoʻi i nā wahine postmenopausal. ʻO ka papaʻai olakino kahi o nā hana pale nui (37, 38).

Hōʻike nā haʻawina holoholona i ka pale ʻana o ka ʻakaʻaka i ka hōʻino ʻana o ka iwi a hoʻonui paha i ka nui o ka iwi (,,).

Ua ʻike ʻia kahi noiʻi nānā nui i nā wahine ma mua o 50 mau makahiki i ka hoʻopili ʻia ʻana o ka ʻai onioni i ka hoʻonui ʻia o ka iwi ().

Hōʻike ka noiʻi hou aʻe i ka lawe ʻana i nā hua, nā mea kanu, a me nā mea kanu i koho ʻia, e like me nā ʻaka, hiki ke hōʻemi i ka nalo ʻana o ka iwi i nā wahine postmenopausal ().

Ka hoʻoliʻiliʻi o ka makaʻu maʻi ʻaʻai

He maʻi maʻamau ka maʻi ʻaʻai, ʻike ʻia e ka ulu ʻana o ka cell i kaohi ʻole ʻia. ʻO ia kekahi o nā kumu nui o ka make i ka honua.

Ua hoʻopili ka nānā ʻana i ka nānā i ka hoʻonui ʻana o ka ʻai o nā aniani i ka hoʻemi ʻia o nā ʻano maʻi ʻaʻai, e like me ka ʻōpū, ka umauma, kolona, ​​a me ka prostate (,,,,).

Loaʻa i nā ʻakaʻaka nā hopena anti-antioxidant a me anti-inflammatory. Hiki iā lākou ke hoʻohaʻahaʻa i nā pae kō kō, hoʻomaikaʻi i ka olakino iwi, a hoʻoliʻiliʻi i ka makaʻu o nā ʻano maʻi ʻaʻai.

Nā hopena hiki ʻole

Hiki ke ʻai i nā ʻakaʻaka i ka hanu maikaʻi ʻole a me kahi pilau o ke kino ʻoluʻolu ʻole.

Hiki i kekahi mau downsides ʻē aʻe ke kūpono ʻole i kēia mea kanu no kekahi poʻe.

ʻO ka hoʻomanawanui ʻole ʻana o ka ʻaka

He mea kākaʻikahi ka maʻi ʻonika, akā ʻo ka hoʻomanawanui ʻole i nā ʻano maka he mea maʻamau.

ʻO nā ʻōuli o ka hoʻomanawanui ʻole ʻana o ka ʻaka, ʻo ia nō ka hoʻowalewale ʻana o ka digestive, e like me ka ʻōpū huhū, ʻeha puʻuwai, a me ke kōkō ().

Hiki paha i kekahi poʻe ke ʻike i nā hopena maʻiola mai ka hoʻopili ʻana i nā aniani, inā ʻaʻohe paha lākou i ka ʻai ʻana iā lākou ().

Nā FODMAP

Loaʻa i nā ʻakaʻaka nā FODMAP, kahi mahele o nā carbs a me nā olonā i hiki ʻole i nā poʻe he nui ke hoʻomanawanui (,,).

Hoʻokumu paha lākou i nā ʻōnaehana digestive ʻoluʻolu ʻole, e like me ka bloating, gas, cramping, a me ka diarrhea (,).

ʻO ka poʻe me IBS ʻaʻa pinepine ʻole i nā FODMAP a makemake paha e hōʻalo i nā ʻakaʻaka.

Hoʻonāukiuki ka maka a me ka waha

ʻO ka pilikia maʻamau me ka hoʻomākaukau ʻana a me keʻoki ʻana i nā ʻakaʻaka ka huhū o ka maka a me ka hana waimaka. Ke ʻoki ʻia, nā keena ʻakaʻaka e hoʻokuʻu i kahi kinoea i kapa ʻia ʻo lachry inflammatory factor (LF) ().

Hoʻoulu ke kinoea i nā neu i kou mau maka ke kumu o ka huhū, a ukali ʻia e nā waimaka e hoʻopuka i ka mea hoʻonāukiuki.

Ke waiho nei i ka hopena o ke aʻa a ʻo ka ʻoki ʻana hiki ke hōʻemi i ka huhū, no ka mea, ʻoi aku ka nui o ke kumu o ka ʻonika o kēia mau mea ma mua o ka ʻāpana.

ʻO ka ʻokiʻoki ʻana i nā ʻaka ma lalo o ka wai e kahe ana paha e pale i kēia gas mai ka hemo ʻana i loko o ka ea.

ʻO LF nō ke kuleana o ka wela i loko o kou waha ke ʻai maka ʻia nā ʻaka. Hoʻoemi ʻia a hoʻopau ʻia paha kēia ʻā ʻana e ke kuke ʻana (55).

Weliweli no nā holoholona hānai

ʻOiai ʻo nā ʻaka he mea olakino maikaʻi o ka papaʻai kanaka, hiki iā lākou ke make no kekahi mau holoholona, ​​e like me nā ʻīlio, nā pōpoki, nā lio, a me nā mōʻī (56).

ʻO nā mea hewa nui nā suloxides a me nā sulfides, hiki ke hoʻoulu i kahi maʻi i kapa ʻia Heinz kino anemia. Kuhi ʻia kēia maʻi e ka hōʻino ma waena o nā holoholona koko ʻulaʻula o nā holoholona, ​​kahi e alakaʻi ai i ka anemia ().

E nānā pono ʻaʻole e hānai i nā ʻakaʻaka i kāu pipi, a mālama i nā mea ʻono ʻia me nā ʻakaʻaka mai kahi hiki ke loaʻa inā he holoholona kāu i kou home.

Hiki i nā ʻakaʻaka ke hoʻonāukiuki i nā hopena digestive i kekahi poʻe, a hiki i ka onion maka ke hoʻonāukiuki i ka maka a me ka waha. Pāʻona paha nā ʻakaʻakai i kekahi mau holoholona.

Ke laina lalo

ʻO nā aniani kahi aʻa aʻa me nā pōmaikaʻi like ʻole.

Nui lākou i nā antioxidants a me nā pūhui sulfur, kahi o kekahi o lākou he mau hopena maikaʻi paha.

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai, ua hoʻopili ʻia nā ʻakaʻaka i ka hoʻomaikaʻi ʻana i ka iwi o ka iwi, hoʻoliʻiliʻi nā pae kō kō, a me ka hōʻemi ʻia ʻana o ka maʻi ʻaʻai.

Ma ka lima ʻē aʻe, hoʻopilikia paha lākou i nā pilikia digestive i kekahi poʻe.

Inā ʻoluʻolu ʻoe iā lākou, hiki i nā ʻakaʻakai ke lilo i mea waiwai o ka papaʻai olakino.