ʻO nā lau kalo: nā meaʻai, nā pono, a me nā hoʻohana

Anter

• Hōʻike Nutr
• Nā pono kūpono
• Hiki ke pale aku i ka maʻi
• Hoʻohui olakino i ka papaʻai kaulike
• Hiki ke hoʻoikaika i ke olakino puʻuwai
• ʻAwaʻawa ka lau maka
• Pehea e ʻai ai iā lākou
• Ke laina lalo

ʻO ka lau kalo ka lau naʻi o ka ulu kalo (ʻO Colocasia esculenta), ulu pinepine ʻia ma nā ʻāina subtropical a me tropical.

ʻOiai ʻike ʻia no ka ʻai, ke aʻa starchy, ʻo nā lau o ke kalo ke kumu ʻai i nā meaʻai like ʻole.

ʻOiai ʻo ka ʻai ʻana i nā lau kalo i kuke ʻia e hāʻawi ai i kekahi mau pono olakino, he mea nui e hoʻomaopopo he mea ʻawahia nā lau maka ma mua o ka kuke ʻana.

Loiloi kēia ʻatikala i ka meaʻai, nā pono, a me ka hoʻohana mau ʻana o nā lau kalo.

Hōʻike Nutr

Me kahi haʻahaʻa haʻahaʻa a me ka nui o ka fiber, waiho nā lau kalo ma ke ʻano he mea kōkua maikaʻi i ka papaʻai kaulike maikaʻi.

Hāʻawi kahi 1-kīʻaha (145-gram) o nā lau kalo i kuke ʻia ():

• Kalepona: 35
• Kāpena: 6 gram
• Kumuʻiʻo: 4 gram
• Momona: ma lalo o 1 gram
• Puluniu: 3 gram
• ʻO Vitamin C: 57% o ka Daily Value (DV)
• Wikamina A: 34% o ka DV
• Pālima: 14% o ka DV
• Folate: 17% o ka DV
• Kalipuna: 13% o ka DV
• Hao: 10% o ka DV
• Makanekiuma: 7% o ka DV
• Phosphorous: 6% o ka DV

ʻO ka lau kalo kahi hua liʻiliʻi lau ʻōmaʻomaʻo ʻōmaʻomaʻo kiʻekiʻe i ka potassium, folate, a me nā huaora C a me A.

Nā pono kūpono

Ma muli o kā lākou ʻikepili momona maikaʻi, hiki i nā lau kalo ke hāʻawi i kekahi mau pono olakino hiki ke loaʻa.

Hiki ke pale aku i ka maʻi

Hiki i nā meaʻai ke komo i nā pae kiʻekiʻe o nā antioxidant ke kōkua i ka hoʻēmi ʻana i nā mole kūpilikiʻi i kapa ʻia he radical free.

Hiki i nā radical manuahi, ke waiho ʻia me ke kaohi ʻole ʻia, hiki ke hoʻoulu i ka mumū i loko o ke kino, i hiki ke kōkua i nā ʻano like ʻole, e like me ka maʻi ʻaʻai, nā maʻi autoimmune, a me nā maʻi puʻuwai ().

ʻO nā lau kalo kahi kumu maikaʻi loa o ka wikamina C a me nā polyphenols, ʻelua mau mea hoʻohui antioxidant maʻamau ().

No laila, ʻo ka ʻai ʻana i nā lau kalo i kuke ʻia i kēlā me kēia manawa ke kōkua i ka hoʻēmi ʻana i nā radical manuahi i kou kino, a me ke kōkua ʻana i ka pale ʻana i ka maʻi.

Hoʻohui olakino i ka papaʻai kaulike

ʻO ka lau kalo kahi mea momona a maʻalahi hoʻi i hiki ke komo pono i kēlā me kēia papaʻai.

Ma muli o kā lākou haʻahaʻa haʻahaʻa a me ka momona momona, haʻahaʻa loa lākou i nā calorie, e hoʻolilo iā lākou i meaʻai maikaʻi loa e kōkua i ka hoʻoliʻiliʻi i ke kaumaha o ke kino olakino.

ʻO lākou kahi kumu maikaʻi o ka fiber: kahi kīʻaha 1-kīʻaha (145-gram) e hāʻawi ana i nā lau i kuke ʻia e hāʻawi i 3 gram ().

Hoʻohui ʻia, loaʻa iā lākou kahi wai kiʻekiʻe, me 92.4% i hana ʻia me ka wai.

Ua hōʻike ʻia nā mea kiʻekiʻe a me nā wai e kōkua i ka mālama ʻana i ke kaupaona e ka paipai ʻana i nā manaʻo o ka piha me nā meaʻai, e hoʻoliʻiliʻi ai iā ʻoe (,, 6).

Ke noʻonoʻo nei i ka momona o nā lau kalo a haʻahaʻa hoʻi i nā calorie, ʻo ka hoʻololi ʻana i nā mea calorie kiʻekiʻe me nā lau kalo ke kōkua iā ʻoe e hoʻokō a mālama i ke kaumaha o ke kino olakino.

Hiki ke hoʻoikaika i ke olakino puʻuwai

Ma ka laulā, ua hoʻopili ʻia kahi papaʻai kiʻekiʻe i nā huaʻai momona a me nā mea kanu me ka hoʻomaikaʻi hou ʻana o ka naʻau.

Hāʻule nā ​​lau kalo i loko o kahi papaʻai i kapa ʻia nā greens lau lau, ʻo ia pū kekahi me nā mea ʻai e like me ka milo, kale, a me ka chard Swiss.

ʻO ka ʻai mau ʻana i nā ʻōmaʻomaʻo uliuli e pili ana me kahi 15.8% hōʻemi o ka maʻi maʻi puʻuwai e pili ana i kahi noi 2016 ().

Hāʻawi pū lākou i kahi kumu maikaʻi o nā nitratesʻai e kōkua i ka hāpai i ke kahe o ke koko olakino ().

No laila, ʻo ka waiho ʻana i nā lau kalo ma ke ʻāpana o ka papaʻai nutritious āpau e kōkua i ka hoʻoikaika ʻana i ke olakino puʻuwai.

Haahaa nā kalo i nā kalo, kiʻekiʻe i ka fiber, a kiʻekiʻe i nā micronutrients. Hāʻawi kēia i kekahi mau pono olakino hiki ke loaʻa, e like me ka paipai ʻana i ke kaumaha o ke kino olakino, e hoʻoikaika ana i ke olakino puʻuwai, a me ka pale ʻana i ka maʻi.

ʻAwaʻawa ka lau maka

Aia kekahi makaʻala nui e makaʻala i ka wā e ʻai ana i nā lau kalo - ko lākou ʻona inā ʻai maka ʻia.

Loaʻa i nā lau kalo ke kiʻekiʻe o ka oxalate, kahi hui kūlohelohe i loaʻa i nā mea kanu he nui.

Pono paha kekahi poʻe e hōʻalo i nā meaʻai i loaʻa i ka oxalate inā makaʻu lākou i nā pōhaku kōkō, ʻoiai hiki i nā oxalates ke kōkua i kā lākou hoʻokumu ().

ʻOiai he nui nā meaʻai i loko o nā oxalates, e like me ka milo, nā pīni, nā huahana soy, a me nā beets, ua liʻiliʻi ka nui i loaʻa nā hopena ʻino.

Aia nā lau kalo ʻoi aku ka nui o nā oxalates ma mua o nā lau kahiko, ʻoiai he ʻona lāua ʻelua ke maka.

He mea nui nō hoʻi e hoʻomaopopo i ka ʻike ʻana o kekahi poʻe i ka pīhoihoi i ka lawelawe ʻana i nā lau maka, no laila e ʻōlelo ʻia ka ʻaʻalima.

No ka hoʻopau ʻana i nā oxalates ʻino i loko o nā lau kalo, pono lākou e kuke a hiki i ka wā e palupalu ai kahi mau minuke wale nō ke paila a i ʻole 30 mau minuke i hoʻokahi hola ke hoʻomoʻa (, 11).

ʻO kekahi ʻano hana no ka hemo ʻana i nā oxalates weliweli mai nā lau kalo ke pulu iā lākou i ka wai no 30 mau minuke a i ka pō hoʻokahi.

Hōʻike ka ʻikepili i nā manawa pulu ʻoi aku ka lōʻihi, a me ka paila i kūʻē ʻia i ka hoʻomoʻa ʻana, nā hopena e hemo ana nā oxalates (, 11).

Ke pau kēia mau ʻanuʻu, palekana ka lau kalo no ka hapanui o ka poʻe.

Eia nō naʻe, pono ka poʻe i ka makaʻu nui i nā pōhaku kuni e hōʻalo loa i nā lau kalo ma muli o kā lākou kiʻekiʻe oxalate.

Loaʻa i nā lau o ke kalo nā kiʻekiʻe o nā oxalates kiʻekiʻe i hiki ke lilo i mea make ke hoʻopau ʻia a maka. He mea nui e kuke pono iā lākou e pale i nā hopena ʻino.

Pehea e ʻai ai iā lākou

ʻOiai hoʻopau ʻia e nā moʻomeheu ma waena o nā wahi tropical a subtropical, loaʻa nā lau kalo i kēia manawa ma nā mākeke kūikawā ma ka honua holoʻokoʻa.

Ma muli o ka ʻāina, nui nā ʻano hoʻomoana i hoʻomākaukau ʻia.

Haʻaheo nā lau kalo i hoʻomoʻa ʻia i kahi ʻono momona a me nā hua metallic. No laila lawelawe maikaʻi ʻia lākou ma ke ʻāpana o kahi kīʻaha e hoʻonui i ko lākou ʻono ʻono.

Ma Hawaii, kapa ʻia ka lau ma luau lau. Maʻaneʻi ua hoʻohana ʻia lākou e hana i kahi pā i kapa ʻia lau lau kahi i wahī ʻia i nā meaʻai like ʻole i ka lau a kuke.

I kekahi mau wahi o India, hoʻohana ʻia nā lau kalo e hana i kahi pā i kapa ʻia alu wadi, kahi i uhi ʻia ai nā lau i loko o ka nī ʻala, ʻolokaʻa ʻia, a mahu ʻia i 15 mau minuke.

I ka Philippines, kuke ʻia nā lau kalo me ka wai niu a me nā mea ʻala e hana i kahi pā i kapa ʻia Laing.

Hiki ke hoʻohui ʻia i nā lau i nā kopa, nā ʻai, a me nā casseroles, e hoʻolilo ana iā lākou i mea kanu i mea nui.

ʻO ka mea hope loa, hiki ke kuke ʻia nā lau kalo a ʻai maʻalahi e like me nā lau lau ʻē aʻe, e like me ka milo a me kale, ʻoiai he mea nui e kuke iā lākou e lawa ai e hoʻoliʻiliʻi i kā lākou ʻike oxalate.

ʻOiai e ulu ana i nā wahi mehana, aia nā lau kalo i kēia manawa ma ka honua holoʻokoʻa ma nā mākeke koho. Hiki ke hoʻohana i nā lau e hoʻomākaukau i kahi nui o nā ipu kuʻuna a i ʻole hiki ke kuke a ʻai ʻia iā lākou iho.

Ke laina lalo

ʻO ka lau kalo kahi ʻōmaʻomaʻo momona e like me ka milo, ulu pinepine ʻia i nā wahi subtropical a me tropical.

Nui lākou i nā micronutrients nui, e like me ka wikamina C, ka huaʻai A, ka folate, a me ka calcium, a me nā antioxidants hakakā maʻi.

ʻO kā lākou kiʻekiʻe fiber a me nā ʻike calorie haʻahaʻa e hoʻolilo iā lākou i meaʻai maikaʻi loa no ka hoʻoikaika ʻana i ke olakino puʻuwai a me ka hāpai ʻana i ka nohona holoʻokoʻa.

ʻOiai hiki i nā lau ke ʻono ke ʻai maka ʻia, hiki i nā lau kalo i kuke ʻia ke lilo i mea nui a momona hoʻi i kāu papaʻai.