mea kanu leek; onion, shallots, scallions, chives, akālika no ka ohana hookahi. Ua like ia me kahi aniani ʻōmaʻomaʻo nunui.
Nui nā ʻano ʻano, ʻo ka mea kaulana loa i kanu ʻia ma ʻAmelika ʻĀkau. leek hihiua ke kaulana nei. ʻO nā mea a pau nā ʻano leek He meaʻai ia a hāʻawi i nā pono olakino he nui.
ma ka ʻatikala "he aha ka leek", "ehia ka nui o nā calorie i loko o ka leek", "nā pono a me nā waiwai o ka leek", "nā waiwai huaola leek", "waiwai protein leek" e hāʻawi ʻia ka ʻike.
Waiwai Meaʻai Leek
leek He mea kanu meaʻai ia a he haʻahaʻa ka calorie a kiʻekiʻe i nā huaora a me nā minela. 100 grams i moa kalo leekʻo ia ka 31.
I ka manawa like,beta carotene He kiʻekiʻe i ka provitamin A carotenoids, me Hoʻohana ke kino i kēia mau carotenoids; mea nui no ka ʻike, ka hana immune, ka hana hou ʻana, a me ke kamaʻilio keleponavitamina Aka mea hoohuli. He mea hoʻohui maikaʻi nō hoʻi ia no ka hoʻopaʻa koko a me ke olakino puʻuwai.Huaola K1 ʻo ia ke kumu.
ola kino, hoʻoponopono i nā ʻiʻo,hao haoaha acollagen He waiwai nui ia i ka huaora C, e kōkua ana i ka hana ʻana o ʻO ka ʻoiaʻiʻo, hāʻawi ia i ʻelua mau huaora C ma mua o ka ʻalani.
He kumu maikaʻi ia o ka manganese, hiki ke kōkua i ka hōʻemi ʻana i nā hōʻailona o premenstrual syndrome (PMS) a hoʻonui i ke olakino thyroid. Eia kekahi, he wahi keleawe liʻiliʻi,Huaola B6, me ka hao a hāʻawi i ka folate.
ʻO ka meaʻai meaʻai o 100 grams o nā leeks maka penei;
61 mau calorie
14 grams o ka carbohydrate
1,5 grams o ka protein
0.3 grams o ka momona
1.8 grams o ka fiber
3.9 grams o ke kō
47 micrograms o ka huaora K (59 pākēneka DV)
1.667 IU o ka huaora A (33 pakeneka DV)
12 milligrams o ka huaora C (20 pakeneka DV)
64 micrograms o ka folate (16 pakeneka DV)
23 milligrams o ka huaora B6 (12 pakeneka DV)
2.1 milligrams o ka hao (12 pākēneka DV)
28 milligrams o ka magnesium (7 pakeneka DV)
59 milligrams o ka calcium (6 pakeneka DV)
180 milligrams o ka potassium (5 pākēneka DV)
0.06 milligrams o ka thiamine (4 pakeneka DV)
carbohydrates
carbohydrates leekʻO ia kekahi o nā macronutrients nui loa. he nui waena leekhāʻawi ma kahi o 10-12 grams o nā carbohydrates. ʻO kēia mau mea, ʻo 3 grams ke kō a ʻo ke koena he paʻakikī, lohi-digests carbohydrates.
leek He kumu maikaʻi nō hoʻi ia o ka fiber, he ʻano waiʻaʻaʻaʻaʻole. Kōkua kēia fiber i ka ʻai ʻana a kōkua i ka pale ʻana i kekahi mau maʻi kanesa a me nā maʻi puʻuwai.
leek Loaʻa iā ia ka nui o ka folate a me ka huaora C. Hāʻawi ka leeks maka i ʻelua mau huaʻai ma mua o ka nui o nā leek i kuke ʻia. He kumu maikaʻi loa ia o nā huaora K a me B6.
leekLoaʻa ka folate ma kahi ʻāpana i ke ʻano bioactive o 5-methyltetrahydrofolate (5-MTHF).
nā minelala hao
leek He waiwai ia i nā minerale e like me ka potassium, calcium a me ka phosphorus. He mea koʻikoʻi ka potassium no ka hana nerve a me ka hoʻoulu ʻana i ka ikehu, ʻoiai ke kōkua ka calcium a me ka phosphorus i ka hoʻoikaika ʻana i nā niho a me nā iwi.
leek Loaʻa iā ia ka hao, he mea nui ia no nā hopena enzymatic e pili ana i ka synthesis hemoglobin a me ka hana ikehu.
kumuʻiʻo
leek He haʻahaʻa ka protein. me ke kumu a me nā lau lalo Kōnae 100leek, hāʻawi ma kahi o 1 grams o ka protein.
ka aila
he nui waena leek, hāʻawi i ka liʻiliʻi ma mua o ka hapalua gram o ka momona, haʻahaʻa loa i ka momona. Eia kekahi, ʻo ka liʻiliʻi o ka momona i loko o ia ka hapa nui o nā momona polyunsaturated, he mea pono no ka puʻuwai a hoʻemi i ka hopena o ka maʻi cardiovascular.
He aha nā pono o nā leeks?
Loaʻa i nā mea kanu pono
leek, ʻoi akupolyphenols He kumu waiwai ia o nā antioxidants e like me nā pūhui sulfur.
ʻO nā antioxidants e hakakā i ka oxidation, kahi e hōʻino ai i nā cell a hoʻoulu i nā maʻi e like me ka maʻi diabetes, ka maʻi kanesa, a me ka maʻi puʻuwai.
He kumu maikaʻi kēia mea kanu o kaempferol, he antioxidant polyphenol i ʻike ʻia e pale aku i ka maʻi puʻuwai a me kekahi ʻano maʻi kanesa.
He kumu nui ia o allicin; ʻO Allicin ka pūhui sulfur maikaʻi like ʻole e hāʻawi i ke kālika i kāna mau antimicrobial, cholesterol-lowering, a me nā waiwai anticancer.
Hoʻemi i ka mumū a pale i ke olakino naʻau
leekNo ka ʻohana meaʻai allium, ʻo ia hoʻi nā mea kanu e like me nā aniani a me ke kāleka.
Hōʻike kekahi mau haʻawina e hōʻemi ana nā mea kanu o kēia ʻohana i ka maʻi o ka puʻuwai a me ka hahau.
Loaʻa iā ia nā mea kanu pono he nui i manaʻo ʻia e hōʻemi i ka ʻāʻī a pale i ke olakino naʻau.
No ka laʻana, ʻo ka kaempferol i loko o ka mea kanu he mau mea anti-inflammatory. ʻO nā meaʻai momona i ka kaempferol e hoʻemi i ka hopena o ka hōʻeha puʻuwai a i ʻole ka make mai ka maʻi puʻuwai.
Kekahi, leekHe kumu maikaʻi ia o ka allicin a me ka thiosulfinate, ʻo ia nā pūhui sulfur e pōmaikaʻi ai i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol, ke koko a me ka hoʻokumu ʻana o ke koko.
Hāʻawi i ka pale mai kekahi mau maʻi maʻi maʻi
leekLoaʻa iā ia nā pūhui e hakakā ana i ka maʻi kanesa. No ka laʻana, ʻo ka kaempferol i loko o ka mea kanu e hoʻohaʻahaʻa i ka pilikia o ka maʻi kanesa a me ka maʻi maʻi mau.
Hōʻike nā haʻawina paipu hiki i ka kaempferol ke hakakā i ka maʻi kanesa ma o ka hoʻohaʻahaʻa ʻana i ka mumū, ka pepehi ʻana i nā maʻi maʻi maʻi, a me ka pale ʻana i kēia mau sela mai ka laha ʻana.
leekhe kumu ia o allicin, he sulfur pūhui i manaʻo ʻia e hāʻawi i nā waiwai anticancer like.
haʻawina holoholona,selenium ulu i ka lepo i hoonuiia me leekUa hōʻike ʻia ua kōkua nā ʻiole i ka hoʻemi ʻana i ka nui o ka maʻi kanesa ma nā ʻiole.
Pono no ka digestion
leek Hāʻawi i ka digestion maikaʻi. ʻO kahi hapa kēia no ka mea e kōkua i ka mālama ʻana i ka ʻōpū.prebiotics No ka mea, he kumu ia o ka fiber soluble, me
A laila hahai ʻia kēia mau bacteria e ka acetate, propionate a me ka butyrate.ʻakika momona kaulahao pōkole (SCFAs). Hoʻemi ka SCFA i ka mumū a hoʻonui i ke olakino ʻōpū.
Mālama i nā kīʻaha koko
leekLoaʻa i ka kaempferol, he flavonoid e pale ana i ka ʻili o loko o nā kīʻaha koko mai nā radical manuahi. Hoʻoulu ʻo Kaempferol i ka hana ʻana o ka nitric oxide, e hana ana ma ke ʻano he dilator kūlohelohe a hoʻomaha i nā kīʻaha koko.
Hāʻawi ia i nā kīʻaha koko e hoʻomaha a hoʻemi i ka pilikia o ka hypertension.
leekLoaʻa ka nui o ka huaʻa K, kahi e pōmaikaʻi ai i kēlā me kēia ʻiʻo i loko o ko mākou kino. Hiki i nā haʻahaʻa haʻahaʻa o ka huaora K ke hoʻokahe koko a hoʻopilikia i ke kahe koko.
Nā Pono o ka Leeks no nā wāhine hāpai
leekHe waiwai ia i ka huaʻa B9, ʻike ʻia hoʻi he folate (ʻakika folic). ʻO ka folate kahi mea nui o ka ʻai o nā wahine hāpai.
Pono ia no ka hoʻokumuʻana i nā pūnaewele hou a me ka hanaʻana i ka DNA hou. Kākoʻo pū ʻo Folate i ka hoʻokumu ʻana o ka paipu neural olakino, ke kaumaha o ka hānau ʻana, a me ka hoʻomohala kūpono o ka maka, ka puʻuwai, ka iwi kuamoʻo a me ka lolo.
Pono Ili o Leeks
leek He diuretic maoli ia a hoʻomaʻemaʻe i ka ʻili ma ka hopu ʻana a me ka wehe ʻana i nā mea ʻino mai ke kino. Hoʻomaʻemaʻe maikaʻi i ke kino a hoʻomālamalama i ka ʻili.
Pale mai ka lā
leekLoaʻa i nā lau ʻōmaʻomaʻo he 100 mau manawa ʻoi aku ka beta-carotene a ʻelua ʻoi aku ka nui o ka huaora C ma mua o nā ʻāpana keʻokeʻo.
leekʻO kēia hui pū ʻana o nā huaora A, C, a me E, a me nā antioxidants ikaika ʻē aʻe, pale i ka ʻili mai ka pōʻino i hoʻokumu ʻia e nā radical manuahi a me nā kukuna ultraviolet pōʻino o ka lā.
Pono lauoho o leeks
leek He kumu maikaʻi ia o nā minerale e like me ka manganese, ka hao, ka huaora C a me ka folate. leek hoʻonui ka ʻai i ke olakino i ka lauoho.
leekHe kumu nui ia o ka hao e kōkua ai i ka ulu ʻana o ka lauoho. He waiwai nō hoʻi lākou i ka huaora C, e kākoʻo ana i ka lawe ʻana o ka hao e ke kino.
Hiki i ka nele o ka hao ke hoʻoulu i ka anemia, ʻo ia kekahi o nā kumu o ka lauoho lauoho.
Nawaliwali anei ka Leek?
E like me ka nui o nā mea kanu leek Hāʻawi pū ia i ke kaumaha kaumaha. 100 grams nā calorie i loko o nā leki i kuke ʻia 31, no laila he meaʻai haʻahaʻa ka calorie kēia mea kanu.
Eia kekahi, he kumu maikaʻi ia o ka wai a me ka fiber, ka mea e pale ai i ka pōloli, hāʻawi i ka manaʻo o ka māʻona a hiki ke kōkua iā ʻoe e ʻai liʻiliʻi.
Hāʻawi pū ia i ka fiber soluble, ka mea i hana i ka gel i loko o ka ʻōpū a maikaʻi loa i ka hōʻemi ʻana i ka pōloli a me ka ʻai.
He aha nā pōmaikaʻi o ka Raw Leeks?
Hoʻohaʻahaʻa i ke kō koko koko
Ua ʻōlelo ʻia ʻo nā pūhui sulfur i loko o nā mea kanu i loko o ka ʻohana Allium e hoʻohaʻahaʻa maikaʻi i nā pae koko koko.
Kākoʻo i ka hana lolo
Mālama pū kēia mau pūhui sulfur i ka lolo mai ka emi ʻana o ka noʻonoʻo pili makahiki a me nā maʻi.
Paipai i nā maʻi maʻi
noiʻi i nā holoholona, leekHōʻike ia i ka kaempferol, ka mea i loaʻa i loko o kahi, hāʻawi i ka pale mai ka maʻi bacteria, viral a me ka hū.
- Hoʻomaikaʻi i ka manaʻo a me ka hana cognitive, me ka hoʻopaʻa ʻana a me ka hoʻomanaʻo.
- Kōkua i ka retina e ʻike maikaʻi ma ke kukui haʻahaʻa. (ma muli o ka loaʻa ʻana o ka vitamina A)
- Mālama i ka ʻiʻo o ka maka mai ka pōʻino oxidative i hiki ke hoʻoulu i ka cataracts a me ka degeneration macular pili makahiki (lutein a me zeaxanthin ma ke kumu)
- Mālama i nā iwi i ke olakino ma o ka hoʻoponopono ʻana i ke kahe koko a me ka hāʻawi ʻana i ka nui o ka calcium a me ka magnesium.
- Kāohi a mālama i ka anemia no ka mea he kumu maikaʻi loa ia o ka hao a me ka huaora C (kōkua i ka lawe ʻana i ka hao i hoʻopau ʻia)
He aha nā pōʻino o nā Leeks?
leekʻOiai he mea kanu anti-allergic ia, loaʻa maoli ia i nā mea kanu, nā holoholona a me nā kānaka.ʻākala He ʻāpana ia o kahi pūʻulu meaʻai liʻiliʻi i loaʻa
Ma keʻano laulā, ʻaʻohe mea e hopohopo ai - akā naʻe, i ka poʻe me ka gallbladder a i ʻole nā pilikia puʻupaʻa, hiki i ke kūkulu ʻana o ka oxalate i loko o nā wai kino ke hoʻopilikia i kekahi mau pilikia.
Inā loaʻa iā ʻoe nā pilikia o ka gallbladder a i ʻole ka maʻi puʻupaʻa, leek E kūkākūkā i kāu kauka e pili ana i ka ʻai.
Pehea e mālama ai i nā Leeks?
leek maka Hiki ke hoʻopaʻa ʻia no hoʻokahi pule a hiki ke hoʻopau ʻia i kuke ʻia no ʻelua lā.
Ma ka hopena;
leekLoaʻa iā ia nā ʻano meaʻai like ʻole a me nā pūhui pono e hoʻomaikaʻi ai i ka ʻai ʻana, kōkua i ka hoʻemi ʻana i ke kaumaha, hoʻemi i ka ʻāʻī, hakakā i ka maʻi puʻuwai a me ke kanesa.
Hoʻohaʻahaʻa ia i ke kō koko koko, pale i ka lolo a hakakā i nā maʻi.
