Kāpī ʻulaʻula kapa ʻia hoʻi mea kanu kāpeti poni "Brassica” No ka hui mea kanu. Aia kēia hui i nā mea kanu e like me ka broccoli, Brussels sprouts, a me kale.
Ua like kona ʻono me ka kale, akā ʻoi aku ka waiwai o ka ʻano poni i nā mea kanu pono i hoʻopili ʻia i nā pono olakino, e like me nā iwi ikaika a me ka puʻuwai olakino.
kāpeti poniUa ʻike ʻia e hōʻemi i ka ʻāʻī a pale aku i kekahi mau ʻano maʻi kanesa. Eia kekahi, he mea ʻai maʻamau ia; Hiki ke ʻai ʻia, kālua ʻia, a hoʻomoʻa ʻia a hoʻohui ʻia i nā pickles.
Ka Waiwai ʻAi ʻAi ʻAi ʻO Kāpī Poni
kalo kāpeti poni ʻOiai he haʻahaʻa, loaʻa ka nui o nā meaʻai. Hoʻokahi kīʻaha (89 grams) ʻokiʻoki, maka, ʻai meaʻai ʻo kāpeti poni penei:
kāpeti poniHe kumu nui ia o nā antioxidants e kōkua i ka pale ʻana i ka pōʻino cellular, me nā mea kanu pono ʻē aʻe.
Antioxidants; ʻO ka Vitamin C nā antioxidants flavonoid e like me carotenoids, anthocyanins, a me kaempferol. Loaʻa kēia mau pūhui i ka nui ma mua o ke kāpeti ʻōmaʻomaʻo. Hōʻike nā haʻawina ma kahi o 4,5 mau manawa kiʻekiʻe.
He kumu maikaʻi nō hoʻi ia o ka sulfur, kahi pūhui waiwai nui i ka sulfur e hāʻawi ana i nā pono olakino ikaika o ka naʻau a me nā waiwai e hakakā ai i ka maʻi kanesa.sulforaphaneʻo ia ke kumu.
Hoʻoikaika i ka ʻōnaehana pale
kāpeti poniLoaʻa i ka huaora C, he antioxidant koʻikoʻi e pono ai ke kino e loaʻa i kahi ʻōnaehana pale ikaika. Hoʻoulu ia i ka hana o nā keʻokeʻo koko keʻokeʻo, ka mea i hana i ka laina mua o ka pale no ka ʻōnaehana pale.
Ua ʻike ʻia nā antioxidants-nui e like me ka huaora C he mau antioxidant kiʻekiʻe e kōkua i ka hōʻemi ʻana i nā hopena ʻino o nā ʻano reactive. ʻO kekahi o nā meaʻai kiʻekiʻe i ka vitamina C kāpeti poniHe mea hoʻoikaika kino nui ia.
Hoʻopili loa ka ʻōnaehana pale i ke koena o ka oxidant a me ka antioxidant, no ka mea hiki ke hoʻopau ʻia ka hana radical manuahi ʻole i kāna hana a me ka mīkini pale. Hiki i kēia mau radical manuahi ke hana i loko o ke kino a hoʻonui i ka pōʻino o ke kino.
Eia nō naʻe, ʻo nā antioxidants he mau mea pale maikaʻi loa ia no ka ʻōnaehana pale a hiki ke kōkua i ke kaua ʻana i nā mea komo, me ka maʻi kanesa.
Eia kekahi, he mea koʻikoʻi ka huaora C no ka hoʻokumu ʻana i ka collagen, ka mea e hoʻopaʻa ai i ke kino a me nā pūnaewele pili a ikaika.
Kōkua i ka hakakā ʻana i ka mumū
kāpeti poniKōkua ia i ka hakakā ʻana i ka mumū, ka mea i manaʻo ʻia he nui nā maʻi.
Ua ʻike ʻia kahi haʻawina hoʻāʻo e hoʻohana ana i kahi ʻano hana hoʻohālike o ka ʻōpū o ke kanaka ua hōʻemi kekahi mau ʻano i nā hōʻailona o ka ʻāʻī o ka ʻōpū e 22-40%.
lau kāpeti poniʻO ka hoʻopili ʻana iā ia i ka ʻili e hoʻemi ʻia ka mumū. No ka laʻana, ʻo ka poʻe pākeke me ka maʻi ʻāʻī i uhi i ko lākou mau kuli me nā lau kāpeti i hoʻokahi manawa i ka lā i hōʻike i ka emi ʻana o ka ʻeha ma hope o ka ʻehā pule.
Eia kekahi, ʻo kona mau lau e hoʻemi i ka ʻeha o ka umauma, ka pehu a me ka mumū ma muli o ka hoʻonui ʻana i ka waiū a me ke kahe koko i ka wā hānau hānau mua.
Hoʻomaikaʻi i ke olakino naʻau
kāpeti poni pomaikai ka naau. Loaʻa kēia pōmaikaʻi i ka ʻike o nā anthocyanins, nā antioxidants flavonoid e hāʻawi i ka mea kanu i kona ʻano kala.
Hoʻopili ʻia ka hoʻohana ʻana i ka anthocyanin kiʻekiʻe i ka hoʻohaʻahaʻa ʻana i ke koko a me ka maʻi maʻi puʻuwai. kāpeti poni Aia ma mua o 36 anthocyanins.
hooikaika iwi
kāpeti poni, nā huaora C a me K, a me nā mea liʻiliʻi o ka calcium, manganese a mekiniki Loaʻa i nā meaʻai e pono ai nā iwi, e like me He kuleana ko kēia mau meaʻai i ka hoʻokumu ʻana i ka iwi a kōkua i ka pale ʻana i nā pūpū iwi mai ka pōʻino.
He waiwai nō hoʻi ia i ka huaora K1. ʻO ka Vitamin K1 ka hapa nuinā lau ʻōmaʻomaʻoloaʻa pū kekahi. Hoʻokaʻawale kēia mai ka huaora K2 i loaʻa i nā huahana holoholona a me nā meaʻai fermented.
Hāʻawi i ka pale mai kekahi mau maʻi maʻi maʻi
Hiki ke kōkua i ka pale ʻana i kekahi ʻano maʻi kanesa. Ua ʻōlelo ka poʻe loea ma muli o ka sulforaphane a me ka anthocyanin content.
kāpeti poni Aia nā hōʻike e hōʻike ana e hiki i ka sulforaphane, i loaʻa i loko o nā mea kanu a me nā mea kanu ʻē aʻe, ke pepehi i nā maʻi maʻi maʻi a i ʻole e pale iā lākou mai ka ulu ʻana a me ka laha.
Hōʻike nā haʻawina kelepona a me nā holoholona e loaʻa i nā anthocyanins nā hopena anticancer like. anthocyanins, kāpeti poni Loaʻa ia i loko o ka ʻulaʻula, ka poni a me ka uliuli nā huaʻai a me nā huaʻai, e komo pū
Hoʻoikaika i ke ola kino
kāpeti ponihoʻomaikaʻi i ka hana o ka ʻōpū. Aia nā hōʻike e hiki ke hōʻemi i ka mumū i loko o ka ʻōpū a hoʻemi i ka mucositis intestinal.
He kumu maikaʻi nō hoʻi ia o ka fiber, e mālama pono ai i ka ʻōpū a maʻalahi hoʻi ka ʻai ʻana i ka meaʻai.
Hana ʻia ka fiber insoluble ma kahi o 70% o kona ʻano fiber. Hoʻohui ia i ka nui i ka waihona a kōkua i ka neʻe ʻana o ka meaʻai ma o ka ʻōpū, no laila e hōʻemi ai i ka hopena o ka constipation.
ʻO ke koena 30% he fiber hiki ke hoʻolako i ka meaʻai no nā hua bacteria maikaʻi e noho ana i loko o ka ʻōpū. Hoʻopuka kēia mau bacteria i nā ʻakika momona pōkole (SCFAs) e like me ka acetate, butyrate a me propionate e hānai ai i nā ʻōpū o ka ʻōpū.
Hōʻike nā noiʻi e hiki i nā SCFA ke hoʻemi i ka mumū, ka maʻi o Crohn, irritable bowel syndrome (IBS), a me nā hōʻailona ʻē aʻe o nā maʻi ʻōpū e like me ka ulcerative colitis.
Paipai i nā maʻi maʻi
I ka wā maʻamau o ke ola kanaka, ʻaʻole pili i ke ʻano o kou olakino, e hiki mai ana ka degeneration cell. Eia nō naʻe, ʻo ka ʻai ʻana i nā meaʻai waiwai antioxidant hiki ke hāʻawi i ke kino i ka manawa kūpono loa e pale a pale aku i nā maʻi maʻi maʻi nui.
kāpeti poni ʻO ia kekahi o nā mea kanu me ka mana antioxidant kiʻekiʻe. kāpeti poniManaʻo ʻia nā huaʻai cruciferous e like me ke kāpeti, kale, a me ka broccoli e kōkua i ke kino e pale i nā maʻi maʻi e like me ka maʻi kanesa, ka maʻi puʻuwai, a me ka maʻi diabetes.
Kāohi i ka wā kahiko
kāpeti poniʻO nā antioxidants like ʻole i loaʻa i ka ʻaila ʻoliva e kōkua i ka pale ʻana mai nā hopena o nā radical manuahi e pili ana i nā maʻi koʻikoʻi. Eia kekahi, hoʻemi ia i nā hōʻailona o ka ʻelemakule i hana ʻia e nā radical manuahi.
He mea kōkua nō hoʻi i ka ʻili e noho paʻa, hou a palupalu, a e hōʻemi i nā kiko makahiki a me nā wrinkles e ʻike ʻia i ko mākou mau makahiki.
Kahi mea hou aʻe, kāpeti poniʻO ka nui o ka huaora A i loaʻa i loko o ka pineapple he mea waiwai ia no ka ulu hou ʻana o ka ʻili, ke olakino ʻili, ka pale ʻana mai ka pōʻino o ka lā a me ka elasticity o ka ʻili.
Pono no ka maka
ʻAʻole pono ka Vitamin A no ka ʻili wale nō, akā no nā maka. Me ka ʻai mau ʻana i nā meaʻai momona i ka vitamina A, hiki ke pale ʻia ka macular degeneration a me ka hoʻokumu ʻana i ka cataract. Hiki ke hoʻololi ʻia ka Vitamin A i beta carotene, he mea nui ia no ka mālama ʻana i ke olakino o ka maka i ko mākou mau makahiki.
Hiki ke pale i ka ma'i o Alzheimer
Loaʻa ka maʻi o Alzheimer i ko mākou mau makahiki. Ua hana ʻia nā noiʻi like ʻole no kekahi mau makahiki e ʻimi i nā mea pale a me nā lāʻau lapaʻau no kēia maʻi.
o ke kāpeti poniUa ʻike ʻia he ikaika loa nā kānaka i ka mālama ʻana i kā lākou hana cognitive. kāpeti poniʻO nā anthocyanins i loko o ke ake e pale i ka lolo mai ka maʻi o Alzheimer.
Kōkua i ka lilo kaumaha
Calories i loko o ke kāpeti poni He haʻahaʻa loa a kiʻekiʻe i ka fiber meaʻai a piha me nā huaora a me nā minela pono. ʻAi ʻana i ke kāpeti poniKōkua ia iā ʻoe e ʻoi aku ka piha me ka ʻole o ka lawe ʻana i nā calorie.
Hoʻomaka anei ke kāpeti ʻulaʻula i ka maʻi allergies?
I kekahi poe kāpeti poni a hiki ke ulu a'e ka ma'i 'a'e i nā mea kanu o ka 'ohana ho'okahi. I kēia hihia, ʻaʻole pono ʻoe e ʻai i ia mau mea kanu.
Pehea e ʻai ai i ke kāpeti poni
He mea ʻai meaʻai. Hiki ke ʻai ʻia a moʻa paha a hoʻohui ʻia i nā kīʻaha like ʻole.
No ka laʻana, hiki ke kālua ʻia a i ʻole ʻia me ka ʻiʻo a i ʻole nā pīni, a i ʻole e hoʻohana ʻia ma ke ʻano he kīʻaha ʻaoʻao momona no nā soup, salads a me nā kīʻaha wela.
Eia kekahi, hana ʻia ka saladi a me nā pickles.
Pehea e mālama ai i ke kāpeti poni?
kāpeti poniHiki iā ʻoe ke holoi a mālama i loko o ka ʻāpana mea kanu o ka friji a hiki i hoʻokahi pule.
Ma ka hopena;
kāpeti poniHe mea kanu momona ia i hoʻopili ʻia i nā ʻano pono olakino. ʻO ka hoʻohaʻahaʻa ʻana i ka mumū, ka mālama ʻana i ke olakino o ka naʻau a me ka iwi, ka hoʻoikaika ʻana i ka ʻōpū a me ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi kanesa kekahi o kāna mau pono nui.
