cauliflower He mea kanu olakino maikaʻi loa ia he kumu nui o nā meaʻai. Loaʻa iā ia nā pūhui mea kanu kū hoʻokahi e hōʻemi i ka pilikia o nā maʻi like ʻole e like me ka maʻi puʻuwai a me ke kanesa.
Eia kekahi, aia ma ka piko o nā papa inoa meaʻai no ke kaumaha o ke kaumaha; no ka mea, ʻoiai he haʻahaʻa ia i loko o nā calorie, aia i loko o nā ʻano huaora a me nā minela.
Waiwai Nutritional o ka pua puaa
He mea kupanaha loa ka moolelo nutrient o ka mea kanu.
kalo pua puaʻa ʻOiai he mea kanu haʻahaʻa, ʻoi aku ka kiʻekiʻe o kona pae vitamina. Aia i loko o ka nui o kēlā me kēia huaora a me ka mineral e pono ai ke kanaka.
Eia nā meaʻai i loko o 1 kīʻaha, a i ʻole 128 grams o ka pua puaʻa:
Nā Waiwai Huaʻala Kauli
Kalori: 25
ʻO ka fiber: 3 grams
Huaola C: 77% o ka RDI
Vitamin K: 20% o ka RDI
Vitamin B6: 11% o ka RDI
Folate: 14% o ka RDI
Pantothenic acid: 7% o ka RDI
Potasuma: 9% o ka RDI
Manganese: 8% o ka RDI
Magnesium: 4% o ka RDI
Phosphorus: 4% o ka RDI
He aha nā pōmaikaʻi o ka pua puaʻa?
Loaʻa iā ia ka fiber kiʻekiʻe
cauliflower He kiʻekiʻe loa ia i ka fiber, he mea maikaʻi loa ia no ke olakino holoʻokoʻa. he pola cauliflower Loaʻa iā 3 grams o ka fiber, e hoʻokō i ka 10% o ka pono o kēlā me kēia lā.
He mea koʻikoʻi ka fiber no ka mea e hānai ana ia i ka maʻi bacteria maikaʻi i loko o ka ʻōpū e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a hoʻoikaika i ke olakino digestive.
ʻO ka hoʻohana fiber kūpono constipationKōkua ia i ka pale ʻana i nā maʻi digestive e like me ka diverticulum (mucous hernia e ʻaʻa i ka ʻāpana o ka digestive tract) a me ka maʻi ʻōpū ʻeha (IBD).
Eia kekahi, haʻawina cauliflower Hōʻike ia i ka pili ʻana o kahi meaʻai kiʻekiʻe i ka fiber, e like me nā mea kanu, i kahi pilikia haʻahaʻa o kekahi mau maʻi, me ka maʻi puʻuwai, ka maʻi maʻi a me ka maʻi diabetes.
Hiki i ka fiber ke hōʻemi i ka nui o ka caloric ma o ka hāʻawi ʻana i kahi manaʻo o ka satiety. obesityHe kuleana nō hoʻi ia i ka pale ʻana
Ke kumu o nā antioxidants
cauliflowerHe kumu maikaʻi loa ia o nā antioxidants e pale i nā cell mai nā radical manuahi ʻino a me ka mumū.
He kiʻekiʻe ia i nā glucosinolates a me isothiocyanates, ʻelua mau antioxidants i ʻike ʻia e hoʻolōʻihi i ka ulu ʻana o nā maʻi maʻi maʻi.
I loko o nā haʻawina hoʻāʻo, ua hōʻike ʻia nā glucosinolates a me isothiocyanates e pale aku i ka colon, ka māmā, ka umauma a me ka maʻi prostate.
cauliflower Loaʻa pū kekahi i nā antioxidants carotenoid a me flavonoid i loaʻa nā hopena anti-cancer a hoʻemi i ka hopena o nā maʻi like ʻole, me ka maʻi puʻuwai.
Loaʻa iā ia ka nui o ka vitamina C, no laila he mea maikaʻi ia i ka hoʻoikaika ʻana i ka pale.
Kiʻekiʻe i ka choline
kou mea kanu choline He kiʻekiʻe ia i loko o ka protein, kahi meaʻai nui i nele i nā poʻe he nui. He aniani cauliflower Loaʻa iā 45 mg o choline; ma kahi o 11% o ka lawe ʻana i kēlā me kēia lā no nā wahine a me 8% no nā kāne.
He nui nā hana koʻikoʻi o Choline i ke kino. ʻO ka mea mua, he kuleana koʻikoʻi ia i ka mālama ʻana i ka pono o nā membrane cell, kākoʻo i ka synthesis DNA a me ka metabolism.
Hoʻokomo pū ʻo Choline i ka ulu ʻana o ka lolo a me ka hana ʻana o nā neurotransmitters e pono ai no kahi ʻōnaehana olakino olakino. ʻO ka mea hou aku, kōkua ia e pale i ka cholesterol mai ka hōʻiliʻili ʻana i loko o ke ake.
ʻO ka poʻe i ʻai ʻole i ka nui o ka choline e loaʻa i ka dementia a Alzheimer Lawe ia i ka pilikia o ke ake a me nā maʻi puʻuwai a me nā maʻi neurological e like me
ʻAʻole loaʻa ka Choline i nā meaʻai he nui. ʻO ka pua puaʻa, broccoli Me ia, ʻo ia kekahi o nā kumu kanu maikaʻi loa.
Nui i ka sulforaphane
cauliflower he antioxidant i aʻo nui ʻia sulforaphane Inā loaʻa.
Ua ʻike nā haʻawina he nui o ka paipu hoʻāʻo a me nā holoholona he mea pono loa ka sulforaphane no ke kāohi ʻana i ka ulu ʻana o ka maʻi maʻi ma o ka pale ʻana i nā enzyme i komo i ka maʻi kanesa a me ka ulu ʻana o ka maʻi ʻaʻai.
Wahi a kekahi noiʻi, hiki i ka sulforaphane ke hoʻopau i ka ulu ʻana o ka maʻi maʻi ma o ka luku ʻana i nā cell i poino.
Hōʻike nā noiʻi hiki i ka sulforaphane ke kōkua i ka pale ʻana i ke koko kiʻekiʻe a mālama i ke olakino olakino, ʻo ia nā kumu nui e pale ai i ka maʻi puʻuwai.
hakakā i ka maʻi kanesa
hāʻawi i kēia hopena cauliflowerHe sulforaphane. Hoʻopau ka pūhui i nā pūnaewele maʻi maʻi maʻi, e hoʻolohi i ka ulu ʻana o ka maʻi maʻi. cauliflowerUa ʻike pū ʻia e kōkua i ka pale ʻana i ka maʻi prostate.
cauliflower Loaʻa iā ia nā indoles a me isothiocyanates, hiki ke kāohi i ka umauma, ka ʻōpū, ka ʻāʻī, ka ate a me ka maʻi maʻi maʻi.
cauliflower E like me nā mea kanu cruciferous, ua waiwai pū lākou i nā carotenoids a me nā meaʻai nui ʻē aʻe e like me nā huaora C, E a me K. Hiki i kēia mau mea a pau ke kōkua i ke kaua ʻana i nā ʻano maʻi kanesa.
Hoʻomaikaʻi i ke olakino naʻau
cauliflower He waiwai ia i ka fiber, a ua hōʻike nā haʻawina e hiki ke hoʻomaikaʻi i ka olakino o ka naʻau i ka ʻai ʻana i ka fiber.
cauliflowerʻIke ʻia ʻo Sulforaphane e hoʻomaikaʻi nui i ke kiʻekiʻe o ke koko. Aia i loko o ka mea kanu nā omega 3 fatty acids e hoʻoponopono i nā pae cholesterol a pale i ka maʻi puʻuwai.
cauliflowerʻO kahi meaʻai nui i loaʻa i ka nui o ka choline. He kuleana koʻikoʻi ko Choline i ke olakino lolo. Hiki i ka choline i loko o ka mea kanu ke pale i ka emi ʻana o ka hoʻomanaʻo pili makahiki. Hiki ke kōkua i ka lanakila ʻana i nā maʻi ʻē aʻe e like me Alzheimer's.
hakakā ʻana i ka mumū
cauliflowerʻO kekahi o nā antioxidants ikaika loa i ke kedera he beta-carotene, quercetin, cinnamic acid, a me beta-cryptoxanthin. ʻO kēia mau mea kōkua e hōʻemi i ke koʻikoʻi oxidative i loko o ke kino a hakakā i ka mumū.
cauliflowerʻO kahi pūhui anti-inflammatory koʻikoʻi i loko o ka lilac he indole-3-carbinol, e hana ana ma ka pae genetic e hakakā i ka mumū. Hoʻohana maikaʻi ka omega 3 fatty acids i ka mea kanu e hakakā i nā kūlana inflammatory.
hooikaika iwi
Hoʻopili pinepine ʻia ka haʻahaʻa haʻahaʻa o ka vitamina K i kahi kiʻekiʻe o ka osteoporosis a me nā haʻihaʻi. Eia naʻe cauliflowerNo ka mea he waiwai ia i ka huaora K, hiki iā ia ke pani i nā protein matrix iwi a hoʻonui i ka absorption calcium - a hoʻomaikaʻi kēia i ke olakino iwi holoʻokoʻa. Kāohi pū ka Vitamin K i ka hoʻokuʻu ʻana o ka calcium.
Hoʻomaikaʻi i ke olakino digestive
cauliflowerPono ka fiber dietary no ke olakino digestive. Hiki i ka ʻai ʻana o ka fiber ke hōʻemi i ka pilikia o nā pilikia digestive e like me ka constipation, ka maʻi ʻōpū a me ka diverticulitis. Hiki ke pale aku ka fiber i ka ma'i 'a'ai koko.
ʻO ka sulforaphane i loko o ka mea kanu ke kōkua i ka pale ʻana i ka ʻōpū o loko o ka ʻōpū. Kāohi ia i ka ulu ʻana o ka bacteria ma ka paia o ka ʻōpū.
Hoʻomaikaʻi i ke ola kino
cauliflowerʻO nā phytochemical i loko o nā phytochemicals ke kōkua i ka wāwahi ʻana i nā mea ʻona a no laila hiki ke kōkua i ka mālama ʻana i ka maʻi maʻi.
Eia naʻe, hōʻike kekahi mau kumu i nā pōhaku kīkī a i ʻole nā ʻano maʻi ʻē aʻe. cauliflowermakemake e pale aku.
Hoʻomaikaʻi i ka ʻike
cauliflowerHiki i nā antioxidants, me ka vitamina C, ke hōʻemi i ka pilikia o ka macular degeneration pili makahiki. Mālama ka sulforaphane i loko o ka mea kanu i ka retina mai ka pōʻino a me ke kaumaha oxidative. Hiki iā ia ke pale i ka maʻi cataracts.
Kaulike i nā hormones
cauliflower ʻO ka ʻai ʻana i nā mea kanu waiwai antioxidant, e like me nā mea kanu, ua hōʻike ʻia e hoʻohaʻahaʻa i ka pae o ka estrogen maikaʻi ʻole a me ke kaulike ʻana i nā hormones.
Hoʻonui i ke kahe koko
ʻO ka nui o ka fiber e hoʻomaikaʻi i ke kahe koko a hoʻonui i ke kahe. Hoʻonui pū ka fiber i ke olakino o ka ʻōpū microbiome. Hoʻomaikaʻi kēia i ke olakino holoʻokoʻa a me ke kahe koko.
Nā Pōmaikaʻi o ka puaʻala no ka ʻili a me ka lauoho
cauliflowerʻO ka huaora C i loko o ia mea e hoʻomaikaʻi i ka hana collagen a hoʻopaneʻe i nā hōʻailona o ka ʻelemakule e like me nā wrinkles a me nā laina maikaʻi, aʻo nā antioxidants ʻē aʻe e hoʻoikaika i nā wahi ʻeleʻele a me ke ʻano o ka ʻili.
Hiki i ka Vitamin C ke hoʻoikaika i ke olakino o ka lauoho, a ʻo nā antioxidants maʻamau e hoʻoikaika i nā follicle lauoho a hoʻomaikaʻi i ka lauoho.
Nawaliwali anei ka pua puaa?
He nui nā waiwai o ka cauliflower i hiki ke kōkua i ka pohō kaumaha. ʻO ka mea mua, he haʻahaʻa ka calorie, no laila hiki iā ʻoe ke ʻai i ka nui me ka loaʻa ʻole o ke kaumaha.
Ma ke ʻano he kumu maikaʻi o ka fiber, hoʻolohi ia i ka ʻai ʻana a hāʻawi i ka satiety. ʻO kēia ka mea e hoʻohaʻahaʻa iho i ka helu o nā calorie āu e ʻai ai i ka lā holoʻokoʻa, he mea nui ia no ka mālama ʻana i ke kaumaha.
ʻO kona ʻano wai kiʻekiʻe kekahi ʻano hoʻohaʻahaʻa paona o ka pua puaʻa. ʻO ka ʻoiaʻiʻo, ʻo 92% o kona paona he wai. Nā meaʻai me ka nui o ka waikōkua i ka lilo kaumaha.
He aha nā pōʻino o ka pua pua?
He aha ka hopena inā ʻai nui ʻoe i ka cauliflower? E nānā kākou i kekahi o nā mea hopohopo e pili ana i ka ʻai ʻana i ka puaʻala:
hana thyroid
Wahi a ka noiʻiHe nui nā huaʻai cruciferous e hoʻoulu ai i ka hypothyroidism, a ʻike ʻia kēia pilikia no ka poʻe i nele i ka iodine.
Inā loaʻa iā ʻoe kahi pilikia thyroid, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu cruciferous moʻa a kaupalena iā lākou ma kahi o hoʻokahi a ʻelua mau lawelawe i kēlā me kēia lā.
nā pilikia digestive, me ke kinoea
Pilikia kekahi poʻe i ka ʻeli ʻana i nā mea kanu cruciferous maka e like me kale, broccoli, a me ka pua puaʻa. ʻO ka kuke ʻana i kēia mau mea kanu e kōkua pinepine i ka hoʻoponopono ʻana i ka pilikia.
Ua manaʻo ʻia ʻo ka pilikia ma muli o ka ʻike ʻole ʻia ʻana o nā carbohydrates i loaʻa i loko o kēia mau mea kanu (ʻo ia nā mea kanu āpau i kekahi ʻano) ʻaʻole i haki ʻia i loko o ka digestive tract, akā ua hui pū ʻia me ka nui o ka fiber a me ka sulfur.
Pehea e ʻai ai i ka pua puaʻa
cauliflower He mea ʻai lau ʻokoʻa. Hiki ke hoʻomoʻa ʻia ma nā ʻano like ʻole, e like me ka hoʻomoʻa ʻana, ka ʻala ʻana a i ʻole ka sautéing. Hiki ke ʻai maka.
He ʻai ʻaoʻao maikaʻi loa ia; Hiki ke hoʻohui ʻia me nā kīʻaha e like me ka soup, salads, french fries a me nā kīʻaha ʻiʻo. He mea maʻalahi hoʻi ka loaʻa ʻana.
Ma ka hopena;
cauliflower He mea kanu pono loa ia. He kumu maikaʻi loa ia o nā meaʻai nui e pono ai nā kānaka he nui.
Loaʻa pū kekahi i nā antioxidants kūʻokoʻa e hiki ke hōʻemi i ka mumū a pale aku i nā maʻi like ʻole e like me ke kanesa a me ka maʻi puʻuwai.
