ʻO nā mea kanu mole 13 ʻoi ke olakino

Anter

• 1. Onioni
• 2. Uala
• 3. Mīkini
• 4. Kahakaha
• 5. Beets
• 6. Kālika
• 7. Lihi
• 8. Fennel
• 9. Kāloti
• 10. Celeriac
• 11. Turmeric
• 12. ʻUala
• 13. Rutabaga
• Ka Laina Lalo
• Hoʻomākaukau Meaʻai: ʻO ka ʻaina kakahiaka i kēlā me kēia lā me kaʻuala Hash

Ua hauʻoli lōʻihi nā mea kanu aʻa ma ke ʻano he ʻono o ka papaʻai olakino.

Hoʻopau ʻia e like me ka mea kanu ʻai e ulu ana i lalo o ka honua, kaʻuala, kāloti a me nā ʻakaʻaka kekahi mau laʻana maʻamau i maʻa ka hapa nui.

Eia nō naʻe, nui a hewahewa nā ʻano ʻē aʻe - kēlā me kēia me kahi ʻano ʻokoʻa o nā meaola a me nā pono olakino.

Eia nā mea kanu pakiaka 13 ʻoi loa ke olakino e hoʻohui i kāu papaʻai.

1. Onioni

ʻO nā aniani ka mea kanu aʻa i makemake nui ʻia, e lawelawe ana ma ke ʻano he kumupaʻa i nā meaʻai nui.

Nui lākou i ka fiber, wikamina C a me nā antioxidant (1).

ʻO nā Antioxidant kahi hui e hiki ke pale i kāu mau hunaola mai ka hōʻino ʻana o ka oxidative a kōkua i ka pale ʻana i ka maʻi (,).

Hōʻike ka noiʻi e pili pū paha ka ʻai ʻana i nā ʻaka me ka nui o nā pono olakino.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi hoʻokahi ʻo ka ʻai ʻana he 3.5 auneke (100 gram) o nā aniani maka i kēlā me kēia lā e hōʻemi nui i nā pae kō kō i nā poʻe me ka maʻi diabetes ().

ʻO ka mea hou aʻe, ua noiʻi ʻē aʻe i hiki i nā ʻakaʻaka ke loaʻa nā waiwai anticancer ikaika, me nā noiʻi observational e hoʻopili ana i kahi kiʻekiʻe o kēia aʻa aʻa i kahi makaʻu haʻahaʻa o nā ʻano maʻi ʻaʻai (,).

Hana maikaʻi nā ʻakaʻakai i nā ʻano meaʻai like ʻole a maʻalahi hoʻi ke hoʻohui ʻia i nā salakeke, nā ʻopa, nā hua huaʻai, nā casseroles, ka raiki a i ʻole nā ​​pā pasta a me nā mea hou aʻe.

Hōʻuluʻulu Manaʻo Nui nā aniani i nā antioxidant a kōkua paha i ka hōʻemi i ke kō kō
nā pae a me kou makaʻu i kekahi mau maʻi ʻaʻai.

2. Uala

ʻO ka ʻuala ka mea momona a momona hoʻi i nā aʻa aʻa i momona a momona hoʻi me nā pono olakino.

Nui lākou i ka fiber, wikamina C, ka manganese a me ka wikamina A a me kahi kumu maikaʻi o kekahi mau antioxidant - me beta-carotene, chlorogenic acid a me anthocyanins (7, 8,).

Ua hōʻike ʻia kahi loiloi o ʻekolu mau noiʻi i ka ʻai ʻana i 4 mau huna o ka ʻuala keʻokeʻo i kēlā me kēia lā no 12 mau pule i hoʻomaikaʻi ʻia ke kō kō kō i nā poʻe me ka maʻi kō.

Ma muli o kā lākou huaʻai A, hōʻike kekahi mau noiʻi e hiki i kēia aʻa aʻa ke hoʻomaikaʻi i ka hana pale, pale aku i ka nalo ʻana o ka ʻike a kākoʻo i ke olakino o ka ʻili (,,).

Hiki ke hoʻomoʻa, ʻūpala, hoʻomoʻa ʻia a hoʻomoʻa ʻia i ka ʻuala a ʻoluʻolu hoʻi ma ke ʻano he ʻaoʻao ʻono a i ʻole hoʻohui ʻia i nā mea āpau mai nā ʻōpala i nā salakeke a i nā kīʻaha ʻaina kakahiaka.

Hōʻuluʻulu Manaʻo Hiki i nā ʻuala ke kōkua i ka hoʻomaikaʻi ʻana i ke kō a me ke kō
kiʻekiʻe i ka wikamina A, kahi e mālama ai i ka hihiʻo a hoʻomaikaʻi i ka pale a me ka ʻili
olakino.

3. Mīkini

ʻO ka Turnips kahi mea kanu aʻa momona a mahi ʻia no nā kenekulia.

Loaʻa iā lākou kahi pilikino momona maikaʻi, kahi kumu maikaʻi loa o ka huaora C, fiber, manganese a me potassium (14).

Hiki ke kōkua i ka hoʻohui ʻana i ka wikamina C i kāu papaʻai e hoʻonui ai i kou pale, me hoʻokahi hoʻopaʻa ʻana e hoʻomaopopo ana i ka lawa ʻana o kēia wikamina hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli a me ka hoʻopōkole ʻana i ke koʻikoʻi o nā maʻi hanu, e like me ke anuanu maʻamau.

Hoʻohui ʻia, hōʻike nā noiʻi i ka ʻai ʻana i nā mea kanu kolio, e like me ka turnip, e pili pū paha me ka haʻahaʻa o ka ʻōpū, ka umauma, ka colorectal a me ka maʻi ʻaʻa ((,,).

Hiki ke kuapo ʻia nā turnipa i loko o kahi ʻala ma kahi o kaʻuala. E hoʻāʻo e hana i nā kopa turnip, coleslaw, kālua a i ka saladi.

Hōʻuluʻulu Manaʻo He kiʻekiʻe nā turnip i ka wikamina C hoʻonui ʻia pale pale a manaʻo ʻia a
aʻa a me ka mea kanu kolio hoʻi. Pili paha ka ʻai ʻana me ka haʻahaʻa
pilikia o kekahi ʻano maʻi ʻaʻai.

4. Kahakaha

ʻO Ginger kahi mea kanu pua mai Kina e pili pono i nā aʻa aʻa ʻē aʻe e like me ka turmeric.

Hāpai ʻia me nā antioxidants, me kahi pūhui kikoʻī i kapa ʻia he gingerol, i pili pū me ka papa inoa lōʻihi o nā pono olakino ().

Hoʻokahi o nā noi ʻana ma 1,278 mau wahine hāpai ua ʻike he maikaʻi ka luʻuluʻi i ka hoʻēmi ʻana i ka nausea a me nā maʻi kakahiaka ().

Hiki iā ia ke hoʻemi i ka ʻeha a me ka mumū, me nā noiʻi ʻē aʻe e hōʻike ana hiki i ke kāwaha ginger ke kōkua i ke kōkua ʻana i ka ʻeha menstrual a hoʻemi i nā ʻōuli i ka poʻe me ka osteoarthritis (,,)

Hana ʻo Ginger i mea hoʻohui maikaʻi loa i ke kī, nā soups, nā mea ʻono a me nā mea ʻai a hiki ke lawe mai i kahi z zing e pili wale ana i nā ipu.

Hōʻuluʻulu Manaʻo Loaʻa ka waiwai o ka luʻi i nā antioxidant a hiki ke kōkua i ka hōʻemi i ka nausea a
hoʻemi i kaʻeha a me ka mumū.

5. Beets

ʻO nā beets kekahi o nā aʻa aʻa aʻa momona i loaʻa, ke ʻūlū nei i kahi nui o nā fiber, folate a me nā manganese i loko o kēlā me kēia lawelawe (25).

ʻOi aku lākou i nā nitrates, nā mea kanu pono pono e hiki ke kōkua i ka dilate ʻana i kou kīʻaha koko, e hoʻoliʻiliʻi ana i ke kahe o ke koko a me ka hoʻomaikaʻi ʻana i ke olakino puʻuwai ().

Hōʻike pū kekahi nā noiʻi e ʻai ana ka beets i ka hana hoʻoikaika kino a hoʻonui i ke kahe o ke koko i kou lolo (,,).

Hoʻohui ʻia, ua ʻike ʻia nā noiʻi holoholona ʻana i ka extract beetroot i mau waiwai anticancer a lohi paha i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai (,).

E hoʻohana pono ai i nā pono olakino olakino o nā beets, e hoʻāʻo, e hoʻomoʻa i ka wai, ka ʻono ʻana, ke kohua ʻana a i ʻole ka hoʻomohala ʻana i kēia mea kanu pakiaka ʻono.

Hōʻuluʻulu Manaʻo ʻO nā beets kahi kumu maikaʻi o nā nitrates a hoʻomaikaʻi paha i ka hoʻoikaika kino
hana, hoʻonui i ke kahe o ke koko a hoʻemi i ka ulu ʻana o nā hunaola maʻi ʻaʻai -
e like me nā noiʻi kanaka a me nā holoholona.

6. Kālika

ʻO Garlic kahi aʻa aʻa i pili i ka ʻAlioma genus a pili pili loa i nā ʻakaʻaka, nā leeks, nā chives a me nā ʻoka.

Hoʻonani kēlā me kēia lawelawe ʻana i ke kālika i kahi nui maikaʻi o nā meaola nui, e like me ka manganese, ka wikamina B6 a me ka lāʻau C (32).

Hoʻohui, ʻike maikaʻi ʻia ia no kāna mau lāʻau lapaʻau, i pili nui ʻia i ka compound allicin, i hoʻokuʻu ʻia i ka wā e haki ʻia ai nā ʻālina o kālika, ʻoki ʻia a ʻokiʻoki ʻia paha ().

Ua ʻike nā noiʻi e hiki i ke kālika ke hāpai i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko a me nā kiʻekiʻe o ka nui o ka cholesterol a me nā triglycerides (,,).

Hoʻoulu paha ia i ka hana pale, e like me ka noiʻi e hōʻike ana hiki iā ia ke hoʻēmi i ke koʻikoʻi o ka hōʻailona a kōkua i ka pale ʻana i nā maʻi, e like me ke anuanu maʻamau (,).

ʻO ka mea ʻoi loa, kālika nui ka kālika a hiki ke hoʻohana ʻia e hoʻonui i ka ʻono o kāu soups ono, punahele, ipu ʻaoʻao a me nā papa nui.

Hōʻuluʻulu Manaʻo ʻO Garlic kahi mau lāʻau lapaʻau ikaika ma muli o ka hui
allicin Hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou palekana, hoʻoliʻiliʻi i ke koko a hoʻemi
pae pae kolesterol a me nā triglyceride.

7. Lihi

Liʻiliʻi paha nā Radishes, akā mālama lākou i ka ʻūʻū i kahi punch ke hiki mai i ka meaʻai.

Haʻahaʻa lākou i nā carbs a me nā calorie akā loaʻa i ka nui o ka fiber a me ka huaora C (39).

He mau waiwai antifungal kā ka Radishes a kūleʻa i ke ʻano o ka fungus i ka paipu-hōʻike a me nā hoʻopaʻa holoholona (,).

ʻAʻole wale kēlā, akā hoʻokahi noiʻi iole i loaʻa i nā lau o ka lāʻau radish ke pale aku i nā maʻi kōpū ().

Maikaʻi nā Radish no ka lawe ʻana mai i kahi crunch i kāu mau meaʻai a meaʻai māmā paha. E hoʻāʻo e hoʻohui i nā ʻāpana i slaws, sandwiches, salads a i ʻole tacos e hāʻawi i kāu pā i kahi hoʻomaikaʻi momona a ʻono hoʻi.

Hōʻuluʻulu Manaʻo Loaʻa i nā radishes kahi nui o ka fiber a me ka wikamina C. Hiki paha iā lākou
he mau waiwai antifungal hoʻi a hiki ke pale aku i nā maʻi maʻi ʻōpū,
e like me nā noiʻi holoholona a me nā hoʻāʻo.

8. Fennel

ʻIke ʻia no kona ʻono like me ka laikini, ʻo fennel kahi ʻano mea kanu pua e pili pono ana i nā kāloti.

Ma waho aʻe o ka hāʻawi ʻana i kekahi mau calory no kēlā me kēia lawelawe, nā pack fennel fiber, vitamini C, potassium a me manganese (43).

Loaʻa iā ia kahi anethole hui, kahi e hāʻawi ai i ka fennel i kāna ʻono ʻokoʻa, ʻala a me kahi ākea o nā pono olakino.

Ua hōʻike ʻia kahi noiʻi iole i hiki i ka anethole ke hoʻololi i kekahi o nā enzyme e pili ana i ka metabolism o nā carbs e kōkua ai i ka hōʻemi ʻana i nā pae kō kō ().

ʻO ka mea hou aku, ua nānā nā hōʻike hōʻike-aniani i ka anethole i nā waiwai antimicrobial a hiki ke kāohi i ka ulu ʻana o nā bacteria (,).

Hiki ke ʻoluʻolu i ka Fennel, hoʻomoʻa ʻia a kuke ʻia, a hui pū ʻia i nā salakeke, nā ʻopa, nā mea ʻono a me nā pā pasta.

Hōʻuluʻulu Manaʻo Aia i loko o Fennel ka anethole hui, i hōʻike ʻia i
hoʻemi i ke kō kō a ālai i ka ulu ʻana o nā bacteria i ka pahu hoʻāʻo a me nā holoholona
hoʻopaʻa haʻawina.

9. Kāloti

ʻOiai ʻo kekahi o nā lau aʻa i ʻike nui ʻia, kāloti pū kekahi i nā pakuhi ma ke ʻano he momona loa.

Hoʻopiha lākou me nā huaora A a me K, a me ka mea nui antioxidant beta-carotene (47,).

Ua hoʻopili ʻia ka ʻai ʻana o nā kāloti i ke kūlana antioxidant maikaʻi a me nā pae kolesterol haʻahaʻa i loko o nā kānaka a me nā holoholona (,).

Hōʻike kekahi mau noiʻi ʻē aʻe i kahi kiʻekiʻe o nā carotenoids, e like me beta-carotene, hiki ke hoʻopili ʻia me kahi haʻahaʻa o nā ʻano maʻi ʻaʻai, me ka umauma, prostate a me ka maʻi ʻōpū o ka ʻōpū (,,).

ʻO ka mea hou aku, hiki i ka ʻai ʻana i nā carotenoids ke pale aku i nā degeneration macular e pili ana i ka makahiki (AMD), ke kumu nui o ka nalo ʻana o ka hihiʻo (,).

Hana nā kāloti i kahi meaʻai māmā maikaʻi inā ʻai maka ʻia a ʻūlū ʻia paha i loko o ka hummus, akā hiki ke kuke ʻia a hoʻohana ʻia i nā mea ʻala, nā ʻai, a me nā ipu ʻaoʻao.

Hōʻuluʻulu Manaʻo He kiʻekiʻe nā kāloti i ka beta-carotene, a hiki ke nakinaki ʻia i kahi haʻahaʻa
pilikia o nā pilikia ʻike a me kekahi ʻano maʻi ʻaʻai. ʻO kāloti ʻai pū kekahi
ua hoʻopili ʻia i nā pae kolesterol haʻahaʻa a hoʻomaikaʻi i ke kūlana antioxidant.

10. Celeriac

ʻIke ʻia hoʻi me ke aʻa celery, ʻo ka celeriac kahi hua aʻa aʻa a maikaʻi hoʻi i maʻalahi e kuke a ʻoluʻolu hoʻi.

Loaʻa iā ia kahi mahele lāʻau o ka huaʻai C a me ka phosphore a he kumu maikaʻi loa ia o ka huaora K, kaomi ʻana i 80% o ka waiwai i koi ʻia i kēlā me kēia lā i hoʻokahi kīʻaha (156-gram) lawelawe (56).

ʻO ka Vitamin K kahi mea pono pono, pono no ke kāpili ʻana i ke koko kūpono ().

Pono pū ia no ka hana o ka osteocalcin, kahi hōmona protein i kī no kou olakino iwi ().

Loaʻa kahi ʻono momona a Celeriac a me kahi ʻano crunchy e hana maikaʻi loa i nā salakeke. Hiki ke hoʻolapalapa ʻia, hoʻomoʻa ʻia, hoʻomoʻa ʻia a palu ʻia a hoʻohana ʻia ma kahi o kaʻuala ma kahi o nā meaʻai.

Hōʻuluʻulu Manaʻo ʻO Celeriac kahi aʻa aʻa momona-momona i kiʻekiʻe i loko
wikamina K, kahi huaola e pono ai no ke kāpili ʻana i ke koko a me ke olakino iwi.

11. Turmeric

ʻO Turmeric kahi ʻano o nā aʻa aʻa e pili ana i ka ʻohana mea kanu like me ka ginger a me ke kāleka.

Hoʻomaʻa pinepine ʻia nā rhizome, a i ʻole aʻa, o ka mea kanu i loko o kahi mea ʻala, kahi i hoʻohana ʻia e hoʻohui i ka pīpī o ke kala, ka ʻono a me nā pono olakino i nā ipu he nui.

Aia i loko o Turmeric kahi hui i kapa ʻia ʻo curcumin, i hōʻike ʻia e pale aku i ke kūkulu ʻia ʻana o ke koko, hoʻohaʻahaʻa i nā pae kolesterol a hoʻēmi i nā māka o ka mumū ma nā hōʻike hōʻike-Tube a me nā holoholona (,,).

Hōʻike ka noiʻi i nā kānaka e hiki i ka curcumin ke hōʻemi i ka ʻeha pū, e hoʻokūpaʻa i ke kiʻekiʻe o ke kō a me ka hōʻemi i nā ʻōuli o ke kaumaha (,,).

Loaʻa ākea ʻo Turmeric ma ke ʻano he ʻala a hiki ke hoʻohui ʻia i nā mea ʻono a ʻono hoʻi, a me nā mea inu, e like me ka waiū turmeric gula.

E ʻohi i kāna mau pōmaikaʻi, e hoʻopaʻa pono i ka turmeric me ka pepa ʻeleʻele, ʻoiai ka mea hope i loko o kahi hui e hiki ke hoʻonui i ka lawe ʻana o curcumin i kou ʻōpū ().

Hōʻuluʻulu Manaʻo Aia i loko o Turmeric curcumin, kahi hui i pili
me ka papa inoa lōʻihi o nā pono, e like me ka hoʻomaikaʻi ʻana o ka ʻeha hui, nā pae kō kō
a me nā ʻōuli o ke kaumaha.

12. ʻUala

Nui ka mākaukau o kaʻuala a loaʻa ākea, a hiki i ka ʻelua mau ʻano ʻokoʻa i mahi ʻia i kēia manawa ma nā ʻāina 160 a puni ka honua (,).

He mea momona loa lākou, ka ʻūlū ʻana i kahi ʻāpana maikaʻi o ka fiber, wikamina C, wikamina B6, potassium a me manganese (68).

ʻO ka ʻuala i kuke ʻia a hoʻoluʻolu hoʻi he kiʻekiʻe i ka starch kūpale, kahi ʻano o ka starch i hele ʻole ʻia ma o kāu wahi digestive a kōkua i ka hānai ʻana i kāu bacteria momona maikaʻi (,).

ʻAʻole e hōʻike ʻia, ʻo ka uala i hoʻolapalapa ʻia kahi mea hoʻopihapiha piha i ka meaʻai, mālama iā ʻoe i ka piha o ka lōʻihi, kahi e hoʻoliʻiliʻi ai i ka pohō kaumaha (,).

E hoʻokele i ka uala palai a i ʻole nā ​​huahana ʻuala i hana ʻia, i kiʻekiʻe pinepine i ka momona, paʻakai a me nā calories akā nele i ka meaʻai. Ma kahi o, koho i hoʻomoʻa ʻia, hoʻolapalapa ʻia a hoʻomoʻa ʻia i ka uala e kiʻi i nā mea momona.

Hōʻuluʻulu Manaʻo Hoʻopili ka ʻuala i nā meaola he nui a kiʻekiʻe i ka starch kūpaʻa.
Ke hoʻopihapiha nui nei nō hoʻi lākou, kahi e hāpai ai i ka hōʻemi kino.

13. Rutabaga

ʻO Rutabagas nā aʻa aʻa a ka ʻohana mākeke a mahi pinepine ʻia no kā lākou lau ʻai a me nā aʻa.

Hāʻawi kēlā me kēia lawelawe o rutabagas i ka nui o ka wikamina C, ka potassium a me ka manganese me nā lāʻau anti-hakakā anti-73 (73,).

ʻO Rutabagas kekahi kumu waiwai maikaʻi o ka puluniu, hiki ke kōkua i ke kākoʻo ʻana i kou olakino digestive a hoʻohaʻahaʻa i ke koko a me nā pae kolesterol ().

Hāʻawi pū lākou i nā glucosinolates, nā pūhui sulfur-i loko i ʻike ʻia i nā mea kanu kolio hiki ke kōkua i ka pale ʻana i ka ulu ʻana o ka maʻi ʻaʻai a me ka ulu ʻana a pale i ke kaumaha o ka oxidative (,).

Hiki ke pala, hoʻomomo ʻia a hoʻomoʻa ʻia ʻo Rutabaga a ʻoliʻoli i nā sopa, nā salakeke, nā noodles a me nā mea ʻono hoʻi.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Rutabagas i ka fiber a me nā glucosinolates, i hiki ke kōkua
pale i ka maʻi ʻaʻai a pale i ke koʻikoʻi oxidative.

Ka Laina Lalo

Nui ka nui o nā lau aʻa momona a momona - kēlā me kēia me kahi ʻokoʻa o nā pono olakino.

Mai ka hoʻohaʻahaʻa ʻana i ke koʻikoʻi oxidative i ka pale ʻana i ka maʻi maʻi mau, ke hoʻohui nei i kahi lawelawe a ʻelua paha o nā aʻa aʻa i kāu papaʻai i kēlā me kēia lā hiki ke maikaʻi loa.

No nā hualoaʻa maikaʻi loa, hui i kēia mau mea kanu pakiaka momona me nā ʻano huaʻai momona ʻē aʻe e kōkua i ka hoʻomākaukau i kāu papaʻai a me kou olakino

Hoʻomākaukau Meaʻai: ʻO ka ʻaina kakahiaka i kēlā me kēia lā me kaʻuala Hash