Ka Laha Mea Loa Loaʻa iāʻoe
ʻO ka paʻakai ka pahu o ka wā, akā, aia kekahi mau hua'ōlelo superstars huahua e piʻi wikiwiki ana. Ke'ōlelo nei wau i nā manaʻo pāpālua-e noʻonoʻo i keʻano, nā pulupulu Brussels, bok choy, turnip, radish, a me ka kāpelu, e inoa i kekahi mau mea.
ʻO nā mea kanu a pau loa, he kumu nui o ka huaʻaʻau C,ʻE, a me K, a me nā kumulāʻau a me nā minela like me ka potassium a me ka calcium.
He waiwai nui lākou i ka fiber, he meaʻai nui ia no ka pohō kaumaha a me ka mālamaʻana no ka mālamaʻana iāʻoe i ka piha a kōkua i kaʻaiʻana i ka pōloli. He nui hoʻi ka wai o nā Cruciferous veggies, ka mea e mālama ai iāʻoe i ka hoʻomaʻemaʻe a kākoʻo i kaʻili a me ka lauoho maikaʻi.
E komo pū ana me nā meaʻoluʻolu i kāu mau lā o ka lā e hāʻawi iāʻoe i nā mea ulu lāʻau e hiki ai ke kōkua iāʻoe e pale aku i ke kanulau (no ka nui o ka nui o nā glucosinolates, sulfur-containing composites iʻikeʻia no ko lākou mau mea āpau anti-cancer). Hōʻike nā haʻawina e hiki i ka glucosinola ma nāʻalo a kekani ke kōkua i ka hoʻemi i ka hoʻomāmā a hoʻemi i ka hopena no ka uluʻana i ka maʻi kanesa.
Me ke kumukūʻai sulfur i hoʻokuʻuʻia i ka wā eʻai ai (ka hala!), Nā meaʻoluʻolu i ke keʻaleʻa he meaʻoluʻolu ia i kaʻainaʻaina. ʻO nā mea ola olala a me nā mea eʻono ai ke kū hoʻokahi. A i ka wā e hiki aku ai i nā lau momona, hiki iāʻoe keʻai e like me kou makemake-ʻo ia ka maikaʻi o lākou noʻoe!
ʻO'Arugula
Hoʻopihaʻia nā lālā o Peladery piha i nā meaʻai,ʻo ia hoʻi ka beta-carotene, ka huaora C, ka palahalaha, ka huaora K, ka magnesium, a me ka fiber, e hiki ai i ke kino ke holo i ke kīpona cardiovascular,ʻehu, a me nā'ōnaehana hoʻopunipuni e hana i ko lākou mau kūlana maikaʻi. A me ka lawe pūʻana i kahi salad uku, he mea hauʻoli ia ma kekahi papa.
ʻO Bok Choy
ʻO kahi pilikino o ka kāpena, bok choy ua puniʻo ia no nā kenekulia i nā meaʻanina Kina. ʻO nā lālā'ōmaʻomaʻo uliuli a me nā'ōpū'ōmaʻomaʻo o kēia momona momona waiwai eʻaiʻia. Me 9 mau calori ma kēlā me kēia kīʻaha,ʻo Bok Choy kekahi o kaʻu hānai hou. He mea nui no ka haʻaluluʻana, ke'alalaʻau, a me ka honi ... aiʻole hiki iāʻoe keʻai pono!
Kupikoli
Makemake au i ke broccoli! Kūʻai a me nā mea kupaianaha nā'ōpala a me nā puaʻa. Hoʻopihaʻiaʻo Broccoli me nā kāpena olapai hānai a me nā glucosinolates ke kauaʻana. E kiʻi i kāhāhā me ka broccoli a ho'āʻo i kaʻu mea hānai'ōpio no Broccoli Tater Tots.
Palukela kupu
ʻO nā'ōpiopioʻo Brussels e like me nā kāpili liʻiliʻi, me ka nui o ka meaʻai a me kaʻohu i nakinakiʻia i kēlā me kēia meli liʻiliʻi. Aʻoiaiʻo nāʻano hana a pau o ka kukeʻana, ua hiki i kēia mau greens ikaika ke kōkua i ka haʻahaʻa o ka cholesterol. ʻO ia ke kumu e kōkua ai ka mokuahi i nāʻaoʻao fibrous o ka'ōpuʻu nui. Hoʻokomoʻia nā'āpanaʻeleʻele i ka waipū o ka'ōpū e hoʻonui ai i ka cholesterol, a ma kahi, e kōkua iā lākou e wehe i waho o ke kino. Ma ka'ōleloʻole, hoʻokahi wale nō kīʻaha o Brussels e ulu ana he 55 calories wale nō a hāʻawiʻia heʻehā'emu o ka hoʻopiha pihaʻana. E ho'āʻo iā lākou e puhi a puhiʻia paha (e hoʻohana i kaʻaila a me ka manawa me kahi pahu o ka paʻakai a me ka pepa); ʻoluʻolu lākou.
Kāpiki
ʻO ke kāpena kekahi o kaʻu mau mea hānai nui no ka mea, he mea liʻiliʻi ia i nā calories a ua piha i nā pūnaehanaʻoihana e hiki ai ke hoʻolako i ka palekana. ʻEkolu mauʻano kaulana i loaʻa: he pale'ōmaʻomaʻo,ʻulaʻula-ʻulaʻula, a me ka savoy. E hoʻohana iā ia e pīpī i kahi meaʻahaʻaina maikaʻi a iʻole e hoʻololi paha i nā noodles i ka hulu a me ke kāpena, e like me kaʻu lole Paʻi a me ka Cabbage.
ʻO Ganye Ganye
ʻO nā'ōmole mustardʻo ia ka lau o ka moʻemaka a me ka hoʻohana pinepineʻia ma ke kīhāhā o ke kīhāpai, a me nāʻano India, Haina, Iapana, a me'Akelika. Heʻuʻuku kaʻona ma mua o Kale , a he mea kupanaha hoʻi i ka wā e hoʻomaʻemaʻe waleʻia, e uhiʻia, aiʻole e paʻiʻia me kahi spritz o kaʻailaʻailaʻaila, kekahi kāleka hou, a me ka paʻakai o ka paʻakai a me ka pepa.
ʻO nā kauwela
Mai hopohopoʻoe i kēia'ōpū'ōpala a paʻakikī. Hoʻopihaʻia nā kīlapa i ka fiber, e hoʻonui ana iā lākou. ʻO ia hoʻi, e hoʻomāʻona lākou i kou pōloli me ka hoʻoukaʻole i kāu helu kāleka. He lāʻai maikaʻi loa lākou no nā poʻe e ho'āʻo ana e lilo a mālama i ko lākou kaumaha. ʻO nāʻulaʻula he mau mea'ūpili kūlohelohe maoli a ua halihaliʻia me nā flavonoids anthocyanin e pale aku ana i ke kīʻaha a me ka maʻi o ka maʻi. Eʻoliʻoli i ka'ōmole no ka mea paʻakikī, kāpili crunchy i ka meli, i ka pākona i ka pālolo, ka'alapalapa, aiʻole i kāpiliʻia i nā soupū a me nā'ū.
Piʻi
Mālamaʻia nā lau (ʻo nā lau āpau o ka māla puaa) aʻo ka aʻa o ka turnip e pāʻona me nā meaʻai. Ua waiwai lākou i ka potassium, ka meaʻai C, ka fiber, a me ka hakakāʻana i ka glucosinolates. Me 36 mau kalo i kēlā me kēlā kīʻaha,ʻo lākou ka mākia maikaʻi no ka'ōlala i nā mea kanu a hiki iāʻoe ke hoʻohana i nā greens ma kahi o ka'ōina.
ʻO Joy Bauer, MS, RDN, CDN,ʻo ia ka mea olakino olakino no ka NBC o Today Show a me ka mea nāna i hoʻokumu i Nourish Snacks .
> Puna:
> Keck AS, Finley JW. Nā Cruciferous mea kanu: nā papa hana palekana o nā huaʻopa glycosinolate hydrolysis a me selenium. Ka Pāʻiko Cancer Ther . 2004 Mar; 3 (1): 5-12. http://www.ncbi.nlm.nih.gov/pubmed/15035868