KohlrabiHe mea kanu ia no ka ʻohana kāpeti. Hoʻohana nui ʻia ia ma ʻEulopa a me Asia.
Kohlrabi He ʻono, maʻalahi loa ka hoʻomākaukau ʻana, a hoʻopiha ʻia me nā meaʻai olakino. ʻOi aku, ʻoi aku ma mua o 100 ka nui o nā koi o kēlā me kēia lā no ka huaora C hiki ke loaʻa ma ka ʻai ʻana i hoʻokahi kīʻaha kohlrabi.
Haʻawina, kohlrabiUa hōʻike ʻia ʻo ka ʻike phytochemical o ka cannabis e lilo ia i hale mana i ka wā e pale aku ai i ka maʻi kanesa, ka maʻi diabetes a me ka cholesterol kiʻekiʻe i ka wā e hoʻomaikaʻi ai i ka hana o ka ate a me ke kīkī.
He aha ka Kohlrabi Radish?
KohlrabiHe mea kanu nui loa ia. ʻOiai kona inoa, ʻaʻole ia he kumu aʻa a ʻaʻole pili i ka ʻohana turnip. ʻO Brassica aia i loko akāpiki,broccoli vecauliflower pili i.
He ʻōpuʻu lau lōʻihi kona a me ka puʻupuʻu poepoe he poni, ʻōmaʻomaʻo a keʻokeʻo paha. He keʻokeʻo melemele o loko.
Ua like kona ʻono a me kona ʻano me ke kumu o ka broccoli, akā ʻoi aku ka ʻono. Hoʻohana nui ʻia ka ʻāpana ʻōpala i nā salads a me nā soup.
Kohlrabi Nutritional Value
Kohlrabi He kumu maikaʻi loa ia o nā meaʻai. Hoʻokahi aniani (135 grams) ʻai kohlrabi makapenei:
Kalori: 36
Kāpena: 8 grams
ʻO ka fiber: 5 grams
Pūmua: 2 gram
Huaʻai C: 93% o ka waiwai o kēlā me kēia lā (DV)
Vitamin B6: 12% o ka DV
Potasuma: 10% o ka DV
Magnesium: 6% o ka DV
Manganese: 8% o ka DV
Folate: 5% o ka DV
ʻO ka huaʻai, ka mea e pale ai i ke kino mai ka hōʻino radical manuahi a me ka hoʻōla ʻana i ka ʻeha,collagen i ka synthesis, hao haoHe kumu maikaʻi ia o ka huaora C, he antioxidant ikaika e pāʻani ana i ke olakino a me ke ola kino.
He waiwai hoʻi ia i ka huaʻa B6, e kākoʻo ana i ke ola kino, ka protein metabolism a me ka hana ʻana o ke koko ʻulaʻula. He mineral maikaʻi nō hoʻi ia, he mineral koʻikoʻi a me ka electrolyte no ka olakino o ka naʻau a me ke kaulike wai.potasiuma ʻo ia ke kumu.
He aha nā pōmaikaʻi o Kohlrabi Radish?
kohlrabi radish He meaʻai nui a loaʻa nā pono like ʻole.
Loaʻa iā ia ka nui o nā antioxidants e like me ka vitamina C, anthocyanins, isothiocyanates a me glucosinolates. ʻO kēia nā pūhui mea kanu e pale ana i nā cell mai ka pōʻino radical manuahi e hiki ke hoʻonui i ka pilikia o ka maʻi.
Kohlrabi ʻO ka poʻe e ʻai ana i nā mea kanu waiwai antioxidant, e like me nā mea kanu, he haʻahaʻa ko lākou pilikia o ka maʻi diabetes, ka maʻi metabolic a me ka make mua.
kohlrabi poni Hāʻawi ka ʻili i nā kiʻekiʻe o ka anthocyanin, kahi ʻano flavonoid e hāʻawi i nā huaʻai a me nā mea kanu i ko lākou kala ʻulaʻula, poni a uliuli paha. Hoʻopili ʻia ka lawe ʻana i ka anthocyanin kiʻekiʻe i ka haʻahaʻa haʻahaʻa o ka maʻi puʻuwai a me ka emi ʻana o ka noʻonoʻo.
Ma kona mau waihoʻoluʻu, he kiʻekiʻe kēia mea kanu i ka isothiocyanates a me nā glucosinolates, he mau antioxidants ikaika e hoʻohaʻahaʻa i ka pilikia o kekahi mau maʻi maʻi maʻi, maʻi puʻuwai, a me ka mumū.
Pōmaikaʻi no ka ʻōpū
Kohlrabi kiʻekiʻe i ka fiber. Loaʻa iā ia ka fiber soluble a me ka hiki ʻole.
ʻO ka mea mua he wai-soluble a kōkua i ka mālama pono ʻana i ke kō koko koko a me nā pae cholesterol. Ma ka ʻaoʻao ʻē aʻe, ʻaʻole e wāwahi ka fiber insoluble i loko o ka ʻōpū, hoʻohui i ka nui i ka stool a hoʻoikaika i ka neʻe ʻana o ka ʻōpū.
Eia kekahi, fiber ʻO Bifidobacteria ve Lactobacilli ʻO ia ke kumu wahie nui no ka bacteria ʻōpū olakino. Hāpai kēia mau bacteria i nā ʻōpū ʻōpū a pale i ka maʻi puʻuwai a me ka momona.ʻakika momona kaulahao pōkole hua mai.
Hoʻemi i ka pilikia o ka maʻi puʻuwai
KohlrabiLoaʻa i nā pūhui mea kanu ikaika i kapa ʻia ʻo glucosinolates a me isothiocyanates. Hoʻopili ʻia ka hoʻohana ʻana i ka glucosinolate kiʻekiʻe i kahi maʻi haʻahaʻa o ka maʻi puʻuwai ma muli o ka hiki o kēia pūhui ke hoʻonui i nā kīʻaha koko a hoʻemi i ka mumū. Eia kekahi, loaʻa i nā isothiocyanates nā waiwai antioxidant e hiki ai ke pale i ke kūkulu ʻana o ka plaque i loko o ke aʻa.
kohlrabi poniʻO nā anthocyanins i loko o ia mea e hoʻemi i ke koko a me ka pilikia o ka puʻuwai puʻuwai.
Kākoʻo i ke ola kino
KohlrabiKākoʻo kēia mau meaʻai i ka ʻōnaehana pale. He kiʻekiʻe kēia mea kanu i ka huaora B6, he mea nui ia no nā hana he nui, e like me ka metabolism protein, ka ulu ʻana o ke koko ʻulaʻula, a me ka hana immune.
Hoʻokomo ʻia ka Vitamin B6 i ka hana ʻana o nā keʻokeʻo keʻokeʻo a me nā pūnaewele T, ʻo ia nā ʻano o nā cell immune e hakakā nei i nā mea ʻē a hana ma ke ʻano he kī i kahi ʻōnaehana olakino olakino. ʻO ka hemahema o kēia meaʻai ke kumu o ka nawaliwali.
Kahi mea hou aʻe, kohlrabiHe mea hoʻohui maikaʻi loa ia e hoʻoikaika ai i ka ʻōnaehana pale ma ke kākoʻo ʻana i ka hana o ke koko keʻokeʻo.Huaʻaila C ʻo ia ke kumu.
hakakā i ka maʻi kanesa
KohlrabiHe lālā ia o ka ʻohana cruciferous hakakā i ka maʻi kanesa. Ua hōʻike nā ʻāpana o nā mea kanu cruciferous i ka hiki ke pale i ka ulu ʻana o nā maʻi maʻi maʻi, me nā ʻōpū o ka umauma, endometrium, akemāmā, kolonā, ate a me ka pūpū.
ʻO kahi hiʻohiʻona kūʻokoʻa o nā mea kanu cruciferous ʻo ia nā kumu waiwai o ka sulfur-containing compounds i kapa ʻia ʻo glucosinolates, e kākoʻo ana i ka detoxification a me ka hana ʻana o indole-3-carbinol a me isothiocyanates, e hōʻemi nui ana i ka maʻi o ka umauma, kolona a me ka maʻi kanesa.
KohlrabiʻO kēia mau pūhui ikaika e hoʻolilo iā ia i meaʻai ikaika no ka hakakā ʻana i ka maʻi kanesa ma muli o ke kōkua ʻana i ka pale ʻana i ka maʻi maʻi ma o ka hoʻonui ʻana i ka luku ʻana o nā carcinogens ma mua o ka hōʻino ʻana i ka DNA a i ʻole ka hoʻololi ʻana i nā ala hōʻailona cell e kōkua i ka pale ʻana i nā cell maʻamau mai ka hoʻololi ʻana.
Hoʻemi i ka pilikia o ka maʻi diabetes a me ka momona
E like me nā huaʻai a me nā mea kanu ʻē aʻe kohlrabi Loaʻa iā ia ka nui o ka wai a me ka fiber, hiki ke hoʻonui i ka māʻona, hoʻemi i ka hoʻohana ʻana i ka ikehu a ma muli o ka hoʻemi ʻana i ke kaumaha o ke kino.
No ka mea, ʻo ka momona kekahi o nā kumu nui o ka maʻi diabetes type 2, kohlrabi Ma ka pale ʻana i ka momona me ka meaʻai olakino e komo pū ana i nā mea kanu e like me
hoʻohaʻahaʻa i ke koko
ʻO ke koko kiʻekiʻe, a i ʻole ke kiʻekiʻe kiʻekiʻe, he maʻi olakino maʻamau kahi e kiʻekiʻe ai ka ikaika lōʻihi o ke koko e kūʻē i nā paia o ke aʻa a hiki i ka hopena ke kumu i nā pilikia olakino e like me ka maʻi puʻuwai, ka puʻuwai puʻuwai, a me ka hahau.
ʻO kekahi o nā ala kūlohelohe maikaʻi loa e hoʻohaʻahaʻa i ke koko ma o ka ʻai. I ka hoʻohaʻahaʻa ʻana i ke koko i kahi olakino, kohlrabi He mea nui ka ʻai olakino me nā mea kanu.
Ua pili nā haʻahaʻa haʻahaʻa o ka huaora C me ke koko kiʻekiʻe, a me ka maʻi gallbladder, ka hahau, kekahi mau maʻi maʻi a me ke atherosclerosis.
ʻO ka loaʻa ʻana o ka huaora C ma o ka ʻai ʻana i nā huaʻai a me nā mea kanu hiki ke hōʻemi i ka pilikia o ka ulu ʻana o ke koko kiʻekiʻe a me nā pilikia olakino ʻē aʻe.
Mau kohlrabi Ma ka ʻai ʻana, hiki ke hoʻonui maʻalahi i ka ʻai ʻana o ka huaora C no ka mea hoʻokahi kīʻaha kohlrabi e hāʻawi i 140 pakeneka o ka pono o kēlā me kēia lā.
Hoʻemi i ka protein C-Reactive
C-reactive protein Hana ʻia ia i loko o ke ake a he hōʻailona hoʻāʻo koko no ka mumū i loko o ke kino. ʻO ia kekahi o ka pūʻulu protein i kapa ʻia ʻo "acute phase reactants" e piʻi aʻe i ka pane ʻana i ka maʻi ʻeha.
ma ka American Journal of Clinical Nutrition Ua noiʻi kahi noiʻi i paʻi ʻia i nā hopena o ka ʻai haʻahaʻa, haʻahaʻa, a kiʻekiʻe o nā mea kanu a me nā huaʻai ma nā māka o ka hana immune, me nā hōʻailona nonspecific o ka mumū.
Haʻawina, kohlrabi Ua ʻike ʻia ka nui o ka lawe ʻana i nā huaʻai a me nā lau ʻai me ka carotenoid
ʻO ka haʻahaʻa o kāu pae protein C-reactive, ʻoi aku ka liʻiliʻi o ka maʻi cardiovascular a me nā pilikia olakino ʻē aʻe.
Pehea e ʻai ai i ka Kohlrabi Radish?
Ulu kēia mea kanu i ka hoʻoilo. kohlrabi maka, Hiki ke ʻoki ʻia a ʻoki ʻia paha i loko o nā salakeke e like me nā aniani. No ka paʻakikī, ʻai ʻia kona ʻili e ka ʻili.
Hiki ke hoʻohui ʻia nā lau i ka saladi. ʻĀpana puʻupuʻu; hiki iā ia ke hoʻololi i nā mea kanu e like me ka broccoli, kāpeti, radishes a me nā ʻuala, ʻoiai kona lau; Hiki ke hoʻohana ʻia ma ke ʻano he kale, spinach a i ʻole nā greens ʻē aʻe.
Nā hopena ʻaoʻao ʻo Kohlrabi Radish
Inā ʻike ʻoe he maʻi ʻai ʻoe i kahi mea kanu cruciferous a i ʻole he pilikia me nā lau cruciferous ma ke ʻano laulā, e makaʻala i ka ʻai ʻana i ka kohlrabi.
ʻAʻole maʻamau ka allergy i kēia mea kanu, no laila ʻaʻole ia e hoʻoulu i nā hopena maikaʻi ʻole.
Ma ka hopena;
Kohlrabi Loaʻa nā meaʻai me nā pono olakino like ʻole. He waiwai ia i ka fiber, he mea nui ia no ke ola kino a me ka digestive.
Eia kekahi, nui nā meaʻai a me nā mea kanu i loko o kāna ʻike e kākoʻo i ka ʻōnaehana pale, e hōʻemi ana i ka pilikia o ka maʻi puʻuwai, kekahi mau maʻi maʻi a me ka mumū.
