He aha ka Escarole, a pehea e ʻai ai?

Anter

• He aha ka escarole?
• ʻIke pili kino
• Nā pono olakino o escarole
• Hiki ke hoʻoikaika i ke olakino ʻōpū
• Kākoʻo paha i ke olakino maka
• Hiki ke hōʻemi i ka pehu
• Hiki ke hoʻoikaika i ka olakino iwi a me ka puʻuwai
• Pehea e hoʻomākaukau ai a ʻai ai i ka escarole
• Ka mālama ʻana
• Ke laina lalo

Inā ʻoe e ʻoliʻoli i ka meaʻai Italia, ua hālāwai paha ʻoe me ka escarole - kahi lau lau ʻōmaʻomaʻo, ʻawaʻawa e like ke ʻano me ka lettuce.

ʻO Escarole kahi mea kuʻuna i ka supa Italia male, kahi e hoʻohui pinepine i kēia mea kanu me kahi pasta liʻiliʻi, a me nā pāʻina a me nā mea ʻai i ka moa moa. Hiki ke loaʻa kēia ʻōmaʻomaʻo puʻuwai puʻuwai i nā stew, salads, a me nā pāpaʻi.

Eia nō naʻe, ʻaʻole ʻike ka poʻe he nui inā e hoʻonohonoho i ka escarole ma ke ʻano he endive a i ʻole he lettuce.

Hōʻike kēia ʻatikala i nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka escarole, me nā huaora, nā pono olakino, a me nā hoʻohana ʻana i ka culinary.

He aha ka escarole?

ʻO Escarole (ʻO Cichorium endivia) he lālā o ka ʻohana chicory. Hoʻohuikau pinepine ia ʻaʻole wale me ka lettuce akā ʻo kona mau hua botanical hoʻi, e hoʻopili ana me ka endive curly, radicchio, frisée, a me nā mea ulu ʻē aʻe ʻono ((2).

ʻO ka ʻenehana, manaʻo ʻia ka escarole he ʻano lau pālahalaha o endive. ʻO ka mea i kapa mau ʻia ʻo "endive" ʻo ia ka endive Belgian, kahi mea kanu melemele-ʻōmaʻomaʻo me ka paʻa paʻa ʻana, nā lau paukū (2).

ʻO nā mea like, ʻike mau ʻoe i kēia mea kanu puʻuwai i pūlū ʻia me nā kales a me nā lettuces ma ka supermarket.

ʻOiai ke ʻano like o ka escarole me ka lettuce butterhead, hiki iā ʻoe ke hoʻokaʻawale iā lākou no ka mea he ākea nā lau ʻōmaʻomaʻo me nā lau liʻiliʻi, huehue e huʻi ʻia i loko o kahi rosette - akā ʻo nā lau ākea o ka lettuce wavy a laumania (, 2).

ʻAʻole like me ka letus, hāʻawi ka escarole i kahi ʻawaʻawa maikaʻi a me ka maʻalahi. ʻOi aku ka māmā a palupalu hoʻi ma mua o ka curly endive.

ʻOiai ʻoiwi ma East Indies, ulu ka escarole i nā ʻano ani like ʻole a loaʻa i kēia manawa ma ka hone o ka honua. Kaulana nui ia i nā meaʻai ʻItalia (2).

ʻO Escarole kahi endive lau lau na ka ʻohana chicory. Ua haki kona lau ākea, ua hoʻopili ʻia i nā kihi i ʻike ʻia mai ka lettuce butterhead. ʻOiai ʻoi aku ka ʻawaʻawa ma mua o ka lettuce, ʻoi aku ka liʻiliʻi ma mua o ka curive endive.

ʻIke pili kino

E like me nā lālā ʻē aʻe o ka ʻohana chicory, loaʻa i ka escarole kāna mau memo ʻawaʻawa mai kahi mea kanu i kapa ʻia ʻo lactucopicrin, a ʻo ia kekahi i kapa ʻia he intybin (,).

Hoʻohui, like me nā lau lau lau ʻē aʻe, hoʻopili kēia veggie i nā mea momona i loko o nā kaukani. ʻO kēlā me kēia kīʻaha 2 (85 gram) o ka escarole maka - ma kahi o kaʻeono o ke poʻo waena - hāʻawi (,):

• Kalepona: 15
• Kāpena: 3 gram
• Kumuʻiʻo: 1 gram
• Momona: 0 gram
• Puluniu: 3 gram
• Hao: 4% o ka Daily Value (DV)
• Wikamina A: 58% o ka DV
• ʻO Vitamin K: 164% o ka DV
• ʻO Vitamin C: 10% o ka DV
• Folate: 30% o ka DV
• Kiniki: 6% o ka DV
• Keleawe: 9% o ka DV

Me ka liʻiliʻi loa o nā calorie a me ka momona ʻole, hoʻōla ʻia nā micronutrients a me nā fiber - 2 mau kīʻaha maka wale (85 gram) e hāʻawi iā 12% o ka DV no ka puluniu ().

He aha hou aʻe, hāʻawi kēia lawelawe like iā 9% o ka DV no ke keleawe a 30% no folate. Kākoʻo ʻo Copper i ka iwi kūpono, nā mea hoʻopili, a me nā kūkulu o ke koko ʻulaʻula, akā ʻo ka folate e kōkua i ka hōʻoia ʻana i ka metabolism kūpono a hana i nā ʻulaʻula a me ke keʻokeʻo (,)

He mea nui ka ʻelua mau minelala no ka hoʻomohala fetal kūpono a no laila he mea nui no nā wahine hāpai a hoʻolālā paha e hāpai (,).

Hoʻopili ʻo Escarole i ka fiber a me kekahi mau meaʻai, e like me ke keleawe, folate, a me nā huaora A, C, a me K - me nā kaona liʻiliʻi loa a me ka momona momona.

Nā pono olakino o escarole

He mea momona ʻo Escarole a ke kaena nei i nā keu olakino hiki ke loaʻa.

Hiki ke hoʻoikaika i ke olakino ʻōpū

ʻO nā ʻano ʻelua o ke olonā - hiki ke hoʻoheheʻe ʻia a ʻole hiki ʻole ke hana - hana ʻokoʻa i kou kino.

ʻOiai e hoʻonui ana ka pulupulu momona i kāu pahu hānai a hānai i nā koʻohune aloha i loko o kou ʻōpū, hele ke ʻano insoluble i loko o kāu ʻōnaehana digestive, e paipai ana i ke olakino ʻōpū ma o ka pahu ʻana i ka meaʻai ma o kou ʻōpū a hoʻonāukiuki i nā neʻe o kou ʻōpū ().

ʻIke nō, hāʻawi ka escarole i ka fiber i hiki ʻole ke hulu ʻia. Ke kaena nei i ka 12% o kāu pono o ka fiber i kēlā me kēia lā no 2 mau kīʻaha (85 gram), hiki ke kōkua i ka mālama ʻana i kou ʻōpū a pale i ka hōʻoluʻolu ʻole o ka paʻa a me nā paila (,,).

Kākoʻo paha i ke olakino maka

Loaʻa ka waiwai ʻo Escarole i ka provitamin A, e hāʻawi ana i 54% o ka DV i 2 mau kīʻaha wale nō (85 gram) (,).

Paipai kēia huaola i ke olakino o ka maka, no ka mea, he mea nui ia o ka rhodopsin, kahi pigment i loko o kāu retina e kōkua ai e ʻike ma waena o ka mālamalama a me ka pouli ().

Pili nā hemahema vitamine A i nā pilikia ʻike e like me ka makapō o ka pō, kahi ʻano i hiki ʻole i ka poʻe ke ʻike maikaʻi i ka pō akā ʻaʻohe pilikia me kā lākou ʻike i ke ao.

Hoʻopili pū ʻia nā hemahema ʻo Vitamin A me ka hoʻohaʻahaʻa macular, kahi hoʻoliʻiliʻi pili i ka makahiki i nā maka i hopena i ka makapō (,).

Hiki ke hōʻemi i ka pehu

I ka hoʻohui ʻana i kāna hiʻohilohi momona momona, kaena ʻo escarole i nā antioxidants ikaika he nui, nā mea hoʻohui e pale aku i kou kino e pili ana i ke koʻikoʻi oxidative a me nā mole kūpaʻa i kapa ʻia he radical free. Hiki i ke kaumaha oxidative lōʻihi ke hoʻoulu i ka mumū ().

Hōʻike nā ʻimi noiʻi ʻo kaempferol, kahi antioxidant ma escarole, hiki ke pale aku i kāu mau hunaola e kūʻē i ka mumū mau (,,).

Eia nō naʻe, kaupalena ʻia kēia mau noiʻi ʻana i nā ʻiole a me nā paipu hoʻāʻo. Pono ka noiʻi kanaka e hoʻomaopopo piha i nā hopena o kaempferol i ka mumū (,,).

Hiki ke hoʻoikaika i ka olakino iwi a me ka puʻuwai

He mea nui ka Vitamin K no ka hoʻopili ʻana i ke koko maʻamau, a me ka mālama ʻana i nā pae calcium i loko o kou puʻuwai a me nā iwi. Hāʻawi nā lau lauens e like me escarole i kahi subtype i kapa ʻia ʻo ka wikamina K1.

Hāʻawi kēia mea kanu i ka nui he 164% o kāu mau pono i kēlā me kēia lā o kēia nutrient no 2-cup (85-gram) lawelawe maka (,,).

ʻO kahi makahiki he 2 makahiki i hoʻopaʻa ʻia i nā wahine postmenopausal 440 i ʻike ʻia i ka hoʻopili ʻana me 5 mg o ka huaʻai K1 i kēlā me kēia lā i hopena i kahi 50% hōʻemi o nā iwi iwi, ke hoʻohālikelike ʻia me kahi hui placebo ().

Eia kekahi, ua aʻo ʻia he 3 mau makahiki i ka makahiki 181 ma hope o ka wahine postmenopausal i ka hoʻohui ʻana i ka wikamina K1 me ka wikamina D ua lohi loa ka paʻakikī o nā aʻa e pili ana i nā maʻi puʻuwai ().

Pili ka lawa ʻana o ka wikamina K me ka hōʻemi ʻana o ka maʻi puʻuwai a me ka make mua ʻana mai kēia ʻano ().

ʻO nā kōkua he nui a Escarole me ke kākoʻo ʻana i ka ʻōpū a me ke olakino maka. Hiki iā ia ke hoʻoliʻiliʻi i ka hoʻowahāwahā a hoʻoikaika i ka hoʻopili ʻana i ke koko kūpono a me ka olakino iwi.

Pehea e hoʻomākaukau ai a ʻai ai i ka escarole

He mea ʻai holoʻokoʻa ʻo Escarole akā hāʻawi maikaʻi iā ia iho i nā salakeke maka a me nā kīʻaha puʻuwai. ʻAwaʻawa a ʻono hoʻi kāna lau o waho, ʻoiai ʻono a momona hoʻi nā lau melemele o loko.

ʻO kahi waikawa e like me ka wai lemon a i ʻole ka vīnega e helu i ka ʻawaʻawa o ka escarole maka. Inā maʻalahi ʻoe i nā ʻono ʻoi loa, ʻo ka kuke ʻana e kōkua pū ia e mellow ia. I kēia aʻa, hiki iā ʻoe ke kālua iā ia a hoʻohui ʻia i kahi sop.

Hana ʻo Escarole ma ka pā. E hoʻomoʻa iā ia, ʻokiʻoki i ka mea kanu i mau hā i ka lōʻihi. A laila, palaki ma ka aila canola, kahi iʻoi aku ka puhi o ka uahi ma mua o ka nui o nā aila ʻē aʻe a ʻaʻole paha e hoʻoulu i nā mea ʻawahia i ka wela nui (,).

A laila e kāpīpī i ka paʻakai a me ka pepa a kālua ia no 3 mau minuke i kēlā me kēia ʻaoʻao. E lawelawe iā ia me kāu mea punahele a i ʻole nā ​​ʻūlū, e like me ka lemona Greek yogurt a i ʻole ke kīʻaha pī keʻokeʻo.

Hiki iā ʻoe ke ʻai i ka maka escarole i nā salakeke a kuke ia i nā ʻano like ʻole, e like me ka palai ʻana a me ka ʻū ʻana. E kani ana ka hoʻohui ʻana i nā waikawa i kona ʻawaʻawa, e like me ka kuke ʻana.

Ka mālama ʻana

E like me nā mea kanu maka, holoi pono ʻia ka escarole i ka wai maʻemaʻe, e kahe ana ma mua o ka ʻai ʻana. Hoʻoemi kēia i ka hoʻoweliweli o nā maʻi i lawe ʻia mai ka meaʻai e ka holoi ʻana i nā bacteria (,).

ʻOiai maikaʻi ke olakino o kēia lau ʻōmaʻomaʻo, makemake paha ka poʻe e lawe i nā mea lahilahi i ke koko e hoʻohālikelike i kā lākou lawe ʻana.

ʻO ia no ka mea ʻike ʻia nā mea lahilahi o ke koko e like me warfarin e launa pū me nā huaora K. Hiki ke hoʻololi i nā hopena o kou wīwī i nā hopena o kou wīwī o ke koko, e waiho ana iā ʻoe i ka hopena o nā hopena ʻino, e like me ke kahe o ke koko, i hiki ai ke hōʻeha a maʻi hohola (, ).

ʻO ka mea hou aku, ʻo ka ʻai ʻana i ka escarole i nā manawa āpau hiki ke hoʻonui i nā pōhaku hakuʻala i ka poʻe me nā pilikia puʻuwai. ʻO kāna kiʻekiʻe kiʻekiʻe o ka oxalate - kahi mea kanu mea kōkua e kāpae i ka nui o ka calcium - hewa paha, no ka mea ua kānana ʻia kēia mea e kou mau puʻupaʻa ().

E holoi pono i kāu escarole ma mua o ka ʻai ʻana. ʻO ka poʻe e lawe i ka lahilahi a i ʻole nā ​​pilikia o ka puʻuwai e makemake paha e nānā i kā lākou lawe ʻana.

Ke laina lalo

ʻO Escarole kahi endive lau ākea e like me ka lettuce butterstave e mālama ai no kāna lau crumled, jagged. I ke kaulike ʻana i kāna mau memo ʻawaʻawa, hiki iā ʻoe ke kuke iā ia a pīpī paha i ka wai lemon a i ʻole ka vīnega.

Hoʻonani kēia mea kanu i nā pono he nui no kou mau maka, ʻōpū, iwi, a me ka puʻuwai. Hana ia i mea hoʻohui maikaʻi loa i nā salakeke a me nā soups - a hiki ke hoʻomoʻa ʻia.

Inā makemake ʻoe i ka hoʻololi ʻana i kāu papa hana veggie, e hoʻāʻo i kēia ʻōmaʻomaʻo lau lau.