He hua liʻiliʻi kēiaʻo ka laubona
ʻO ka Turnips he mau mea ulu ia i emi iho i ka hapahā o ka'oloʻalolalala'ulala, a pēlā nō nā koho maikaʻi loa no ka poʻe e ukali ana i ka meaʻai haʻahaʻa. He mau lala likeʻo Turnips o kaʻohana o kaʻohana hoʻokahi e like me nā kāpuni, kale, broccoli, a me ka'alapalāʻau. Keʻano likeʻole ka ikaika o ka'ōpala akā uaʻanoʻeleʻele i ka kukeʻana. He meaʻai ka paʻi lole a he koho'ē aʻe ke nānāʻoe i kahi mea kanu lau.
Loaʻa iāʻoe kahi mau leʻaleʻa huluhulu i meaʻawaʻawa? Loaʻa paha iāʻoe kekahiʻano pilikino e hiki ai iāʻoe keʻono i kekahi kinikino (phenylthiocarbamide) eʻona ai i kaʻawaʻawa.
ʻO Carbohydrate a me Fiber Counts no Turnips
- 1½ kīʻaha o nā kiniponaʻulu'āpana: 3 grams o kaʻona (net) ka waiʻaleʻa me 1 gram o ke fiber a me nā calo he 18.
- 1 pāpaʻi pāpili, kahi liʻiliʻi ma luna o 4 mau'uneke (1/4 paona): 6 grams o kaʻona (net) ka hauʻawa me 2 grams o ke fiber a me nā calo he 34.
- 1/2 kīʻaha o ke kīpī i kapiʻia: 3.5 grams o ka pono (net) ka waiʻahu me 3 grams o ke fiber a me nā kalo he 25.
ʻO Glycemic Index no nā wikiwiki
ʻAʻole iʻikeʻia kekahi mauʻike e pili ana i ka helu'ōmole o nā piʻi. Aia kekahiʻike o nā rutabagas , kahi like. ʻO 72 nā helu o ka papa helu mākaukau no ia noiʻana.
Ka Lohi Glycemic o Turnips
Hāpaiʻia ka halihali kīʻaha i ka nui o ka meaʻai eʻaiʻia a pehea ka hopena o kāu kō koko a me ka pane o ka insulin. Hoʻohālikelike ka emi o ka emi mai i ka 10.
- 1½ kīʻaha o nā pīpī liʻiliʻi: 1
- 1 pāpaʻi pāʻani, kahi liʻiliʻi ma luna o 4 auneke (1/4 paona): 2
- 1/2 kīʻaha o ke kinipona i kīʻia: 1
Nā Huakaʻi Ola o Turnips
He puna maikaʻiʻo Turnips o ka huaʻa C, kahi kumu maikaʻi loa o ke fiber, a he kumu maikaʻi o ka pālolo, manganese, calcium, a me ka hua B6. ʻO nā kīʻaha he kīpī liʻiliʻi (kahi i kapaʻia he "bronzeicas" a me nā hua).
Ua kiʻekiʻe nā kīkī palakīpika i nā glucosinolates, nā mea pāliliwai e manaʻoʻia e kōkua i ka paleʻana i ko mākou kino mai nāʻano maʻi āpau. Ua wāwahiʻia i loko o ke kino i loko o ka'ōpū, nitriles, thiocyanates, a me nā isothiocyanates. ʻO nā loiloi i loko o nā kānaka e pili ana i nā pōmaikaʻi e pili ana i ka kanesa, ua hoʻohuiʻia nā hopena. Loaʻa nā'āpana antimicrobial a me nā mea anti-inflammatory i ka Glucosinates.
Pehea e kuke ai a lawelawe i nā Turnips
Hiki ke kuke i ka lawaiʻa ma kahi o ke kukeʻana i kaʻuala. Hiki ke hoʻomoʻaʻia i ka umu, ka kuke, ka mahu, kaʻaila i ka mimikiwe, ka mīkī ma ka ipu, a me ka meaʻono. Hiki iāʻoe ke hana i nā kumulāʻauʻaila-haʻahaʻa-ʻo ka'ūnihi kapihi Farani. Hiki ke hoʻohanaʻia i kahi kīla (e like me nā piʻi pēpē liʻiliʻi), kaʻiʻia, kāluaʻia i nā pupuhi, kāpiliʻia, aiʻokiʻia me ka meaʻai e like me kaʻaila. ʻO ka mea hoʻopunipuni wale nōʻo ia ka wikiwiki wikiwiki o nā turnips ma mua o ka'atila no ka mea he nui nā mea nui.
ʻO nā mea kanu a me nā meaʻono e hele maikaʻi me nā'ōpena e komo ana i kaʻalani, ka puaʻa, ka puaʻa, ka pua, ka hinamona, nā'ōhiʻa, ka paʻi, koume, a me ka tarragon. ʻIke me kēia'ōmole aʻa-lob aʻike i keʻano e hiki ai iāʻoe ke pani i ka'ealala me nā piʻi.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
>ʻO nā mea kanu a me ka maʻi maʻi. Ke Kuʻuna Cancer National. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.
> Minich DM, Bland JS. ʻO ka hōʻikeʻana i ke kūkino maikaʻi a me ka palekana o nāʻoihana o ke kīpili kupapaʻu. " Nutrition Reviews 2007 Jun; 65 (6 Pt 1): 259-67
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.