ʻO ka heleʻana i ke kāpokiʻulaʻula ke poʻo i nā kāpena kāmaʻa i kēlā me kēia manawa
ʻO ke kāpenaʻulaʻula heʻano kāpena me nā puaʻa hou e hoʻololi ana i ka pena e like me ka waikawa a me ka'āleʻele o ka lepo e ulu ana, a iʻole ka'enekene o ka'ailaʻai me ia. ʻO ke kalapīʻaleʻa heʻoi aku ka waiwai maikaʻi ma mua o ke kāpena'ōmaʻomaʻo a manaʻoʻiaʻo ia he meaʻai liʻiliʻi.
No ka mālamaʻana i kona'ulaʻulaʻula i ka wā eʻoki aiʻoe i ke kāpokiʻulaʻula, eʻoki ia me ka vīneka, wai lemon, a iʻole kekahi mea'alapona.
Ināʻaʻoleʻoe, e'ānai ana i kaʻulaʻula. Hiki ke hanaʻia nā pH me nā waiʻulaʻula ula.
ʻO Carbohydrate a me Fiber Counts no ka Red Cabbage
Hiki ke hoʻomākaukauʻia kekahi o nā hua liʻiliʻi liʻiliʻi, kāpena liʻiliʻi i nāʻanoʻano he nui: i'ōwiliʻia, me ka pipi liʻiliʻi, e like me ka hōkū i kaʻae a me ka hae.
| ʻO hoʻomākaukauʻana i ke kāpenaʻulaʻula | Ke helu nei nā'ōpoki, nā fiber a me nā kalori |
|---|---|
| ½ kapu o ke kāpoki'āpanaʻulaʻula | 2 kaona o nā pūpū neti , 1 gram o ke fiber, 14 calories |
| ½ kīʻaha o ke kāpokiʻulaʻula keʻokeʻo | 2 kaomi o nā pūpū neti, 1 gram o ke fiber, 11 calories |
| ½ kīʻaha o ke kāpenaʻulaʻula i kāpiʻia | 3 maumu o nā pūpū net, 2 grams o ke fiber, 22 calories |
| 1 poʻo liʻiliʻi o ke kāpena (4 kekona ke anawaena) | 30 mau kēmu o nāʻeke neti, 12 grams o ke fiber, 176 kalo |
ʻO ka Glycemic Index no ka Ulaʻula
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko. E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka hua'ōlelo glycemic o ke kāpokiʻulaʻula .
Ua manaʻoʻiaʻo ka Loina Glycemicʻo ke Kapi Maʻa
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose. No ka meaʻaʻoheʻike o kaʻepekema i ka'ōmole glycemic o ke kāpokiʻulaʻula,ʻo ka loiloi glycemic kahi i hōʻikeʻia.
| Kālā i manaʻoʻiaʻo ka kāpokiʻulaʻula |
|---|
| ½ kīʻaha o ke kāpokiʻokiʻoki'āpana kala: 1 |
| ½ kīʻaha o ke kākākoki keʻokeʻoʻulaʻula: 1 |
| ½ kīʻaha o ke kāpokiʻulaʻula i kāpiliʻia: 1 |
| 1 poʻo liʻiliʻi o ke kāpena (4-iniha ke anawaena): 15 |
Nā Huakaʻi Ola o Ka Ulu Lehu
ʻO kahi kāpiliʻulaʻula kahi punahele maikaʻi loa o ke fiber. He kumu maikaʻi loa ia o ka huaora C a me ka hua malo K, he kumu maikaʻi loa o ka huaora A, a he kumu maikaʻi o ka huaʻopa B6 a me ka manganese.
He nui ka nui o nā meaʻai ma ke kalaʻula ma mua o ke kāpena'ōmaʻomaʻo, akā,ʻo nā polyphenols e like me nā anthocyanins, nā mea e pili ana i ke kalaʻula. Eia kekahi, he pālua kaʻulaʻulaʻula ma mua o ke kāpena'ōmaʻomaʻo.
ʻO ka'alamaʻa he 10 mau huaʻai Aʻoi aku ma mua o ke kāpena'ōmaʻomaʻo. ʻO nāʻanoʻelua o ka kāpena he mau huaʻene A ia ma keʻano o ka beta-carotene, lutein, a me zeaxanthin carotenoids. ʻO ka beta-carotene he antioxidant hiki ke hiki ke hoʻololiʻia i loko o ka mau huaora A e pono aiʻoe eʻike a mālama i kouʻili a me ka olakino olakino. ʻO Lutein a me zeaxanthin ka hana like antioxidants i nā maka. Ma muli o nā noiʻi noiʻi, hiki i ka lutein a me ka zeaxanthin ke kōkua i ka pale aku i ka hoʻokae macular i ka lōʻihi o ka lōʻihi mai ka holomuaʻana i ka wā hope.
Eia kekahi,ʻo ka kāpena kekahi o nā huaʻalo, kahi i hōʻikeʻia he mau kīʻaha anti-cancer.
ʻO ka mea e like me ka 3 a 5 mau kōkua ma kēlā me kēia wiki o kēia mau huaʻai,ʻo ia hoʻi ka kāpena'ōmaʻomaʻo , ka'alapelu , broccoli , nā pulupulu Brussels, kale, a me nā kīʻaha, e hiki ke kōkua i ka paleʻana mai nā maʻi āpau e like me ka prostate, ka huhu, ka umauma, a me nā kāpena colon. Aia kekahi mauʻike e hiki ke hanaʻia kēia mahele ma ka hoʻoukaʻana i kekahi mau enzymes i loko o ke akepaʻa e hoʻopaʻa ai i nā mea make.
Nā kumuhana
- > Scripsema N, Hu DN, Rosen R. Lutein, Zeaxanthin, ame meso-Zeaxanthin ma ka hoʻoponopono 'ana i ka maʻi maʻi. ʻO J Ophthalmol. 2015
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
- ʻO Steinkellner H, Rabot S, Freywald C, et al. Nā hopena o nā hua lapaʻau a me nā mea i hoʻohuiʻia i nā lāʻau e pono ai ka mīkini lāʻau i komo i loko o ka bioactivation o nā carcinogenic dietative DNA-reactive. Ka hoʻopiʻi kūʻokoʻa Sep 1, 480-481: 285-97 (2001)
- Kākoʻo Stoewsand GS. Nā meaʻanohana organosulfur huahua ma Brassica oleracea huaʻakai - he hōʻike. ʻOihana Hua'ōlelo'onike . (6): 537-43 (1995).
- ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. "'Okihana Radical Absorbance Capacity (ORAC) o nā Mea i kohoʻia - 2007. Nowemapa 2007
- Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28.
- Voorrips LE, Goldbohm RA, et al. ʻO ka huaʻai a me ka hōʻiliʻiliʻai a me nā pilikia o ke kolonā a me ka maʻi hōʻeuʻeu kūpono ma kahi o nā kaʻina o nā pūʻulu: Koʻohauʻo Cohort ma ka maʻi a me ka maʻi. Ka PepekemaʻAmelika o ka Epidemiology . (11): 1081-92 (2000).