ʻO Mizuna ( Rapa Rassica aia. nippositica ) he lau ʻōmaʻomaʻo lau maoli no Asia Hikina.
Kapa ʻia ʻo ia he ʻōmaʻomaʻo ʻōmaʻomaʻo Kepani a i ʻole ka sinapi spider.
ʻO Brassica ʻāpana o ka genus mizunamai nā ʻano cruciferous ʻē aʻe, ʻo ia hoʻi ka broccoli, cauliflower, kāpeti, a me Brussels sprouts.
He ʻōmaʻomaʻo ʻeleʻele, ʻeleʻele nā lau serrated a me kahi ʻono ʻawaʻawa.
He aha ka Mizuna?
ʻO Mizuna, ka sinapi spider, nā ʻōmaʻomaʻo Kepani, nā ʻōmaʻomaʻo wai, kyona a i ʻole ka inoa ʻepekema Brassica juncea var. He mea kanu ia i nā inoa he nui.
ʻO Mizunaloaʻa i nā ʻano like ʻole. Ua ʻike ʻia he 16 mau ʻano.
Hoʻohana maʻamau ʻia i loko o nā salakeke a hui pinepine ʻia me nā ʻōmaʻomaʻo ʻē aʻe, ʻo kona ʻono ʻono a me ka peppery hāʻawi i ka ʻono maikaʻi i nā kīʻaha pasta, nā sopa, nā kīʻaha meaʻai a me ka pizza.
Ma waho aʻe o ka ʻono, ua kiʻekiʻe kēia ʻōmaʻomaʻo olakino i nā meaʻai he nui, me nā huaora A, C, a me K. He waiwai hoʻi ia i nā antioxidants a hāʻawi i nā pono olakino kūikawā.
Nā ʻano Mizuna
ʻO MizunaʻO ia kekahi o nā mea kanu liʻiliʻi i ulu ma ke ākea ma ke ʻano he hoʻokolohua ma luna o ka International Space Station.
He maʻalahi ka ulu ʻana no ka mea he lōʻihi kona wā ulu a ulu a hiki i ke anuanu. I kēia manawa, he 16 mau ʻano, ʻokoʻa ke kala a me ke ʻano mizuna ua ikeia. ʻO kekahi o kēia mau mea:
ʻo Kyona
ʻO kēia ʻano like ʻole he penikala a he lau serrated.
Komatsu
ʻO kēia ʻano he ʻōmaʻomaʻo ʻeleʻele, poʻe lau a ua hoʻomohala ʻia i ʻoi aku ke kūpaʻa i ka wela a me nā maʻi.
Komatsuna ʻulaʻula
Ua like me Komatsuna akā me nā lau burgundy.
Hauʻoli Rich
ʻO ka mea ʻokoʻa loa, he ʻōmaʻomaʻo ʻeleʻele kēia ʻano a he mau pua e like me nā poʻo broccoli liʻiliʻi.
Huaola ʻōmaʻomaʻo
He lau ʻōmaʻomaʻo kona a kū i ka wela a me ke anu.
ʻO kēlā me kēia ʻano, mizuna He waiwai i nā meaʻai.
Waiwai Nutritional o Mizuna
He kiʻekiʻe kēia lau lau ʻōmaʻomaʻo i nā huaora a me nā minela he nui, me nā huaora A, C, a me K. ʻOiai ka nui o nā meaʻai meaʻai, he haʻahaʻa ia i nā calorie.
ʻElua kīʻaha (85 grams) mizuna maka Loaʻa iā ia kēia mau meaʻai:
Kalori: 21
Pūmua: 2 gram
Kāpena: 3 grams
ʻO ka fiber: 1 grams
Vitamina A: 222% o ka DV
Huaola C: 12% o ka DV
Vitamin K: ʻoi aku ma mua o 100% o ka DV
Calcium: 12% o ka DV
Hao: 6% o ka DV
He mea nui kēia lau lau ʻōmaʻomaʻo no ka mālama ʻana i kahi ʻōnaehana pale ikaika.vitamina A kiʻekiʻe loa.
He aha nā pōmaikaʻi o Mizuna?
Nui i nā antioxidants
E like me nā mea kanu cruciferous ʻē aʻe hauʻolia he kumu waiwai ia o nā antioxidants e pale ana i nā pūnaewele mai ka pōʻino mai nā molekala paʻa ʻole i kapa ʻia he radical manuahi.
Hiki i nā pae kiʻekiʻe o nā radical manuahi ke hoʻoulu i ke koʻikoʻi oxidative a he kumu ia no ka maʻi maʻi type 2, ka maʻi puʻuwai, Alzheimer's, cancer and rheumatoid arthritis.
ʻO MizunaLoaʻa nā antioxidants like ʻole:
kaemferol
Hōʻike ʻia nā haʻawina hoʻāʻo ʻana i kēia pūhui flavonoid he mau hopena anti-inflammatory a me anticancer.
quercetin
He puaʻa maoli i loko o nā huaʻai a me nā mea kanu.quercetinLoaʻa iā ia nā waiwai anti-inflammatory ikaika.
beta carotene
Pono kēia pūʻulu o nā antioxidants no ke olakino o ka naʻau a me ka maka a pale aku i kekahi mau maʻi maʻi.
He kumu maikaʻi o ka huaora C
ʻO Mizuna He kumu maikaʻi maikaʻi ia o ka huaora C.
He antioxidant ikaika kēia vitamina me nā pono he nui, me ke kākoʻo ʻana i ka ʻōnaehana pale, hoʻoikaika i ka hoʻokumu ʻana o ka collagen a me ka hoʻonui ʻana i ka hao.
ʻO ka loiloi o 15 mau haʻawina i pili i nā meaʻai kiʻekiʻe i ka huaora C me ka 16% haʻahaʻa haʻahaʻa o ka maʻi puʻuwai i hoʻohālikelike ʻia i ka poʻe i hānai haʻahaʻa i kēia vitamina.
Hāʻawi i nā pae kiʻekiʻe o ka vitamina K
E like me nā lau ʻōmaʻomaʻo ʻē aʻe mizuna daka huaora K ua waiwai i
ʻIke ʻia ka Vitamin K no kāna kuleana i ke koko koko a me ke olakino iwi. Kōkua ia i ka hana ʻana i nā protein e pili ana i ka clotting, kahi e kaupalena ʻia ai ke koko mai nā ʻoki.
Kākoʻo i ka coagulation koko
ʻO MizunaHoʻopiha ʻia me ka huaora K, kahi meaʻai koʻikoʻi e hana i nā hana he nui i ke kino. ʻO ka mea nui loa, kōkua ka huaora K i ka hoʻokumu ʻana i nā clots koko olakino.
He mea nui ka clotting, a ʻo ka hoʻokumu ʻana i kahi clot e hiki ai i ke kaʻina hana hoʻōla ke hoʻomaka, e kōkua ana i ka pale ʻana i ke kahe nui ʻana. Hiki i ka nele o ka Vitamin K ke hoʻopilikia i kēia kaʻina hana a hoʻonui i ke kahe koko a me ka maʻalahi o ka ʻeha.
Loaʻa ka Vitamin K i loko o ka puaʻa puaʻa, kāpeti, a me Brussels sprouts, ma waena o nā lau ʻōmaʻomaʻo lau.
hooikaika iwi
Ma waho aʻe o ka hoʻoikaika ʻana i ke koko koko olakino, ʻo ka huaora K kekahi mea nui o ke olakino iwi.
Manaʻo ʻia ʻo Vitamin K e hoʻopili pololei i ka metabolism iwi a hoʻopilikia maikaʻi i ke koena o ka calcium, he mineral pono no ke kūkulu ʻana i nā iwi ikaika a mālama i ka nui o ka iwi.
Ua ʻike kekahi mau haʻawina e hiki ke hoʻemi ʻia ka nui o ka ʻai ʻana i ka huaora K i ka haʻihaʻi o ka iwi ma kekahi mau heluna kanaka. ʻO MizunaHe kiʻekiʻe ia i ka vitamina K, a hoʻokahi kīʻaha wale nō e hāʻawi i 348 pakeneka o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā.
Hoʻonui i ke ola kino
Mahalo i kāna ʻano meaʻai maikaʻi a me ka ʻike antioxidant kiʻekiʻe mizunaHiki iā ia ke kōkua i ka mālama pono ʻana i ka ʻōnaehana pale.
ʻO kahi hapa ia no ka mea he kiʻekiʻe i ka huaora C, a hoʻokahi wale nō kīʻaha hāʻawi ma kahi o 65 pakeneka o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā.
Ua hōʻike ʻia ka Vitamin C e hōʻemi i ka lōʻihi a me ke koʻikoʻi o nā maʻi hanu, a me ka hōʻemi ʻana i ka pilikia o nā kūlana e like me ka maʻi maʻi a me ka maʻi pneumonia.
Kahi mea hou aʻe, mizunahe kiʻekiʻe i nā antioxidants, hiki ke kōkua i ka hoʻonui ʻana i ka palekana. ʻIke ʻia nā Antioxidants e pale aku i ka maʻi ʻoiai e hoʻomaikaʻi ana i ka hana immune.
Loaʻa i nā pūhui hoʻopaʻapaʻa ikaika
ʻO MizunaHāʻawi i nā antioxidants i hōʻike ʻia he hopena anticancer.
ʻO ka mea nui, ʻo kāna ʻano kaempferol e pale aku ai i kēia maʻi - a hōʻike ʻia nā haʻawina hoʻāʻo i hiki ke kōkua kēia pūhui i ka mālama ʻana i ka maʻi kanesa.
Haʻawina, mizuna Ua hōʻike pū ʻia ʻo nā mea kanu cruciferous e like me nā lau cruciferous hiki ke hoʻemi nui i ka pilikia o ka maʻi kanesa.
Mālama i ke olakino maka
ʻO Mizunaʻelua mau antioxidants nui no ke olakino maka.lutein a me zeaxanthin Inā loaʻa. Mālama kēia mau pūhui i ka retina mai ka pōʻino oxidative a kānana i ke kukui polū hiki ke ʻeha.
E ʻai i nā lau lau ʻē aʻe e like me kale, turnips a me ka spinach no ke olakino o ka maka. He kiʻekiʻe kēia mau meaʻai meaʻai i loko o ka huaora A a me ka lutein, a me nā antioxidants hoʻoikaika kino koʻikoʻi.
He aha nā pōʻino o Mizuna?
ʻOiai ua kaupalena ʻia ka noiʻi, mizuna ʻAʻole i pili pū me nā hopena koʻikoʻi. Eia nō naʻe, ʻo ka ʻai nui ʻana hiki ke hoʻopilikia i ke olakino no ka poʻe me nā allergies meaʻai brassica.
Ma muli o kona kiʻekiʻe o ka huaora K, hiki ke launa pū me nā lāʻau hoʻokahe koko e like me Warfarin.
No laila, inā e lawe ʻoe i nā mea hoʻokahe koko, pono ʻoe e kamaʻilio me kāu ʻoihana mālama ola ma mua o ka ʻai ʻana i nā meaʻai momona i ka vitamina K.
ʻO Mizuna hiki nō ke hoʻoulu i nā pōhaku kīkī i kekahi poʻe ke ʻai nui ʻia.ʻākala komo. Inā maʻa ʻoe i nā pōhaku ʻāʻī, pono ʻoe e makaʻala i ka ʻai ʻana.
Pehea e ʻai ai iā Mizuna
Hōʻike pinepine ʻia e like me ka hui ʻana ma waena o ka arugula a me ka sinapi mizunaHe ʻawaʻawa iki kona ʻono a me ka ʻono pepa i hoʻohui ʻia i nā kīʻaha maka a moʻa. Hiki ke hoʻohana maka i loko o nā salakeke.
Hiki ke hoʻomoʻa ʻia ma ka hoʻohui ʻana i nā mea hoʻouluulu, nā kīʻaha pasta, ka pizza a me nā sopa. Hiki ke hoʻohana ʻia i nā sandwiches.
Ma ka hopena;
ʻO Mizuna, nā ʻōmaʻomaʻo sinapi, a me nā mea kanu cruciferous ʻē aʻe e like me ka broccoli, kale, a me ka turnipsHe mea kanu pili ʻōmaʻomaʻo.
ʻO kēia'ōmaʻomaʻo he meaʻai-nui, waiwai i nā antioxidants, a kiʻekiʻe i nā huaora K, A, a me C.
Ua pili ʻia me ka hōʻemi ʻana i ka maʻi kanesa, hoʻomaikaʻi i ke olakino olakino a me ke koko koko, ʻoi aku ka maikaʻi o ka maka a me nā iwi ikaika.
Hiki iā ʻoe ke hoʻohana i kēia ʻōmaʻomaʻo maʻamau me kahi mea ʻala iki, ʻono peppery i nā salakeke a me nā sopa.
