ʻO Brussels sprouts kahi mea kanu no ka ʻohana Brassicaceae.cauliflower vekāpiki me ka hoahanau. ʻO ka ulu ʻana o Brussels, kekahi o nā mea kanu cruciferous, ua like me ka mini cabbage. ʻO nā pōmaikaʻi o Brussels sprouts ka hoʻohaʻahaʻa ʻana i ka cholesterol, ke kaupaona ʻana i nā pae o ka hormone, ka hoʻomaikaʻi ʻana i ka digestion, ka pale ʻana i ka puʻuwai, ka hoʻonui ʻana i ka pale a me ka hoʻonui ʻana i ke kūʻē kino. ʻO ka loaʻa ʻana o ka waiwai meaʻai waiwai e hāʻawi i nā pono o Brussels sprouts.
He aha ka Brussels Sprouts?
Aia nā ʻōpuʻu Brussels (Brassica oleracea) i ka ʻohana cruciferous o nā mea kanu. Loaʻa iā ia nā waiwai e hiki ke hakakā i ka maʻi kanesa. E like me kona mau ʻohana broccoli, cauliflower, a me ke kāpeti, loaʻa pū i kēia mea kanu nā antioxidants hakakā i ka maʻi a me nā meaʻai ʻē aʻe.
ʻO ka meaʻai waiwai ʻo Brussels Sprouts
ʻO nā'ōpuʻu Brussels he haʻahaʻa i nā calorie. He waiwai ia i ka fiber, nā huaora a me nā minela. ʻO ka waiwai waiwai o 78 grams o nā pua Brussels i kuke ʻia penei:
Kalori: 28
Pūmua: 2 gram
Kāpena: 6 grams
ʻO ka fiber: 2 grams
Vitamin K: 137% o ka RDI
Vitamin C: 81% o ka RDI
Vitamin A: 12% o ka RDI
Folate: 12% o ka RDI
Manganese: 9% o ka RDI
He mea nui ka ulu ʻana o Brussels no ke koko koko a me ke olakino iwi.ka huaora Ki ua waiwai i Kōkua i ka hoʻonui ʻana i ka hao, hoʻokani i kahi hana i ka hoʻoponopono ʻana i ka ʻiʻo a me ka hana paleHuaʻaila C aia no hoi ma ka huina kiekie. Kākoʻo ia i ke olakino ʻōpū me kona ʻano fiber.
Ma waho aʻe o nā meaʻai i luna, kahi liʻiliʻiHuaola B6Loaʻa i ka potassium, iron, thiamine, magnesium a me ka phosphorus.
Nā Pōmaikaʻi ʻo Brussels Sprouts
Maʻiʻo antioxidant
ʻO ka ʻike antioxidant hoihoi o Brussels sprouts kekahi o nā mea mua i kū i waho. ʻO nā antioxidants nā pūhui e hoʻemi ana i ke kaumaha oxidative i loko o kā mākou mau cell a hoʻohaʻahaʻa i ka hopena o ka maʻi maʻi.
He kiʻekiʻe ʻo Brussels sprouts i kaempferol, he antioxidant pono. Kaempferol keʻakeʻa i ka ulu ʻana o ka maʻi kanesa, hoʻemi i ka ʻāʻī a hoʻomaikaʻi i ke olakino naʻau.
Kiʻekiʻe ka fiber maʻiʻo
ʻO 78 grams o nā ʻōpuʻu Brussels i kuke ʻia e hālāwai me 8% o ka pono o ka fiber i kēlā me kēia lā. ʻOHe ʻāpana koʻikoʻi ia o ke olakino a he nui nā pono. Hoʻomaʻamaʻa ia i ka pehu a hoʻopau i ka constipation. Hoʻomaikaʻi ia i ka ʻai ʻana ma ke kōkua ʻana i ka hānai ʻana i nā hua bacteria maikaʻi i loko o kā mākou ʻōpū. ʻO ka hoʻonui ʻana i ka hoʻohana ʻana i ka fiber e hōʻemi i ka pilikia o ka maʻi puʻuwai. Kōkua i ka mālama ʻana i ke kō koko.
He kumu maikaʻi ʻo Brussels sprouts o ka huaora K. Hāʻawi ka 78 grams o nā pua Brussels i hoʻomoʻa ʻia i ka 137% o ka pono o kēlā me kēia lā o ka huaora K. He kuleana koʻikoʻi ka Vitamin K i ke kino. Pono ia no ka coagulation koko. He mea nui ka Vitamin K no ke ola o ka iwi. Hāʻawi ia i ka pale mai ka osteoporosis. Hoʻonui i ka ikaika o ka iwi.
ʻO ka Omega 3 fatty acid
No ka poʻe ʻaʻole ʻai i ka iʻa a i ʻole ka iʻa, lawaʻakika momona omega 3 He paʻakikī ke ʻai. Aia nā mea kanu i ka alpha-linolenic acid (ALA), kahi ʻano o ka omega 3 fatty acid i hoʻohana ʻia i loko o ko mākou kino ma mua o nā ʻaila omega 3 wale nō i ka iʻa a me ka iʻa. ʻO kēia no ka mea hiki i ke kino ke hoʻololi wale i ka ALA i nā ʻano ʻoi aku ka ikaika o ka omega 3 fatty acids i nā helu liʻiliʻi.
ʻO Brussels sprouts kekahi o nā kumu kanu maikaʻi loa o ka omega 3 fatty acids. ʻO nā momona Omega 3 e hoʻohaʻahaʻa i ke koko triglycerides, lohi i ka cognitive retardation, hoʻemi i ka pale ʻana o ka insulin a me ka mumū.
ʻO ka maʻiʻo Vitamin C
ʻO Brussels sprouts, 78 grams, hāʻawi i 81% o ka pono o kēlā me kēia lā no ka huaora C. He mea nui ka Vitamin C no ka ulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo i loko o ke kino. He antioxidant kekahi,collagen Loaʻa ia i ka hana ʻana o nā protein e like me a hoʻoikaika i ka pale ʻana.
maʻiʻo potassium
He kiʻekiʻe ka ʻōpala o Brussels i ka potassium. potasiumaHe electrolyte ia e pono ai no ka mālama ʻana i ka hana aʻalolo, ka ʻokiʻoki ʻana o ka ʻiʻo, ka iwi iwi, a me nā ʻōnaehana pili i ke aʻalolo a me nā ʻiʻo. Kōkua ia i ka mālama ʻana i ke ʻano o ka membrane o nā cell a hoʻouna i nā impulses nerve.
Pale mai ka maʻi kanesa
ʻO ke kiʻekiʻe antioxidant kiʻekiʻe o Brussels sprouts pale i kekahi mau ʻano maʻi maʻi. ʻO nā antioxidants ma Brussels e hoʻopau i nā radical manuahi. ʻO kēia nā pūhui i hoʻokumu ʻia e ke koʻikoʻi oxidative e kōkua i nā maʻi e like me ke kanesa.
ʻO kekahi o nā pōmaikaʻi o Brussels sprouts ʻo ia ke kōkua i ka mālama ʻana i ke kō koko koko. ʻO nā huaʻai cruciferous e like me Brussels sprouts e hoʻohaʻahaʻa i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes. ʻO kēia no ka mea he kiʻekiʻe nā lau cruciferous i ka fiber a hoʻoponopono i ke kiʻekiʻe o ke kō koko. Holo mālie ka fiber ma ke kino a hoʻolohi i ke komo ʻana o ke kō i loko o ke koko.
Hoʻemi i ka mumū
ʻO ka hoʻouluʻana he pane kūlohelohe maʻamau. Inā he maʻi maʻi ʻaʻai ka ʻaʻa mau,diabetes a hoʻoulu i nā maʻi e like me ka maʻi puʻuwai. Loaʻa i nā mea kanu cruciferous e like me Brussels sprouts i nā pūhui e pale ai i ka mumū. Palukela kupuʻO ke kiʻekiʻe o nā antioxidants, kōkua pū ia i ka pale ʻana i nā radical manuahi e hiki ai ke hoʻoulu.
hoʻomaikaʻi i ka ʻai ʻana
ʻO nā glucosinolates ma Brussels e hoʻomalu i ka ʻili palupalu o ka ʻāpana digestive a me ka ʻōpū. leaky gut syndrome a hoʻemi i ka pilikia o nā maʻi ʻai ʻē aʻe.
ʻO ka sulforaphane i loaʻa ma Brussels sprouts e hoʻomaʻamaʻa i ka lawe ʻana i nā toxins mai ke kino. Hoʻomaikaʻi ia i ka ʻai ʻana ma o ka pale ʻana i ka ulu nui ʻana o ka bacteria i loko o ka microflora intestinal.
Pono no ke olakino o ka maka a me ka ʻili
Loaʻa i nā pua Brussels ka huaora C a me ka huaʻa A. ʻO ka Vitamin C ke hakakā nei i ka pōʻino o ke kukui UV i hiki ke alakaʻi i ka maʻi maʻi ʻili a i ʻole ka ʻelemakule ʻili. Mālama ka Vitamin A i ka pōʻino i ka ʻili a me nā maka.
Hoʻolohi maoli nā huaora ʻelua i ka ʻelemakule, hoʻomaikaʻi i ke olakino o ka maka, hoʻoikaika i ka pale ʻana o ka ʻili, a hoʻoulu i ka ulu ʻana o nā cell hou.
ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu kiʻekiʻe i nā antioxidants, pili i ka makahikihoʻohaʻahaʻa macular hoemi i ka pilikia. Aia ka zeaxanthin antioxidant i ka ulu ʻana o Brussels. Hoʻopili ʻo Zeaxanthin i nā kukuna ʻino e komo i loko o ka cornea.
Palukela kupusulforaphane ʻO kāna mea e hoʻemi ai i ka pōʻino o ke koʻikoʻi oxidative i nā maka. Mālama ia i ka makapō, ka cataracts a me nā pilikia ʻē aʻe. Mālama ia i ka ʻili, pale i ka maʻi kanesa a me ka mumū.
Pono no ke ola lolo
ʻO ka huaʻa C a me ka huaʻa A ʻo nā antioxidants o Brussels e kōkua i ka pale ʻana i ke koʻikoʻi oxidative a me ka mumū e hoʻopōʻino ai i nā cell lolo.
E like me nā huaʻai a me nā huaʻai ʻē aʻe, ʻoi aku ka haʻahaʻa o ka ulu ʻana o Brussels i nā calorie a kiʻekiʻe i ka fiber. Me kēia hiʻohiʻona, hoʻonanea iā ʻoe no ka manawa lōʻihi a kōkua i ka lawe ʻana i nā calorie liʻiliʻi. No laila, he meaʻai ia e hoʻemi i ke kaumaha.
Pehea e mālama ai i nā pua Brussels?
E hoʻohana i ka mea kanu i loko o 3 a 7 mau lā ma hope o ke kūʻai ʻana e pale aku i ka pōʻino o nā meaʻai.
Inā mālama ʻoe iā ia me ka ʻole ʻia, e noho hou ia i loko o ka friji.
ʻO ka mālama ʻana i kāwele pepa a i ʻole ka ʻeke plastik e hoʻolōʻihi i kona ola.
Pehea e ʻai ai i ka ulu ʻana o Brussels
Hiki iā ʻoe ke ʻai i kēia mea kanu pono ma nā ʻano like ʻole.
Hiki ke hoʻohui ʻia i nā kīʻaha ʻaoʻao a me nā mea ʻai.
Hiki iā ʻoe ke hoʻolapalapa, palai a kālua e hoʻomākaukau i kahi meaʻai ʻono.
Hiki iāʻoe keʻokiʻoki i nā wēlau, e hui pū me ka pepa a me ka paʻakai i kaʻailaʻoliva a hoʻomoʻa iā lākou i ka umu a hiki i ka'ōniu.
Hiki iā ʻoe ke hoʻohui i ka pasta.
ʻO nā pōʻino o Brussels Sprouts
Ua manaʻo ʻia he hopena maikaʻi ʻole nā huaʻai cruciferous e like me Brussels sprouts i ka hana thyroid.
ʻO nā mea kanu cruciferous kahi kumu o ka glucosinolate. Hoʻololi ʻia kekahi mau glucosinolates i nā ʻano goitrogenic e loaʻa ai ka hopena i ka hana thyroid. No kēia kumu, pono ka poʻe me nā pilikia thyroid e ʻai i kahi mea liʻiliʻi.
ʻO ka ʻai ʻana i ka ulu ʻana o Brussels e hoʻokumu i ke kinoea.
ʻO ka ʻai nui ʻana i ka ulu ʻana o Brussels hiki ke hoʻoulu i ka bloating.
