Kahawai waiHe mea kanu lau ʻōmaʻomaʻo me ka waiwai ʻai ikaika a nānā ʻole ʻia. He mau lau poepoe li'ili'i a me nā kumu 'ai, he 'ono iki a 'awa'awa.
Kahawai waiHe lālā ia o ka ʻohana Brassicaceae, ʻo ia hoʻi ka cauliflower, broccoli, Brussels sprouts a me ke kāpeti. pono He mea kanu kea ia.
I ka manawa i manaʻo ʻia he mauʻu, ua mahi mua ʻia kēia lau nahele ʻōmaʻomaʻo ma ʻEnelani i ka hoʻomaka ʻana o ka makahiki 1800 akā ua ulu ʻia i nā moena wai a puni ka honua.
ʻaneʻi “He aha ka ʻupena wai”, “he aha ka maikaʻi o ka ʻupena wai”, “he aha nā pōmaikaʻi o ka ʻupena wai” pane i kāu mau nīnau…
Waiwai Nutritional Waiwai
calorie i loko o ka wai He haʻahaʻa akā aia nā ʻano meaʻai like ʻole.
ʻO ka nui o nā meaʻai he ana ia o ka nui o nā calorie i hāʻawi ʻia e ka meaʻai. No ka mea kaʻa wai He meaʻai nui loa ia.
Hoʻokahi kīʻaha (34 grams) ʻai meaʻai o ka ʻuala penei:
Kalori: 4
Kāpena: 0.4 grams
Pūmua: 0.8 gram
Ka momona: 0 grams
ʻO ka fiber: 0.2 grams
Huaola A: 22% o ka Reference Daily Intake (RDI)
Vitamin C: 24% o ka RDI
Vitamin K: 106% o ka RDI
Calcium: 4% o ka RDI
Manganese: 4% o ka RDI
Kōnae 34 kaʻa wai he huaʻa momona momona pono no ka hoʻopaʻa koko a me nā iwi olakino ka huaora K Hāʻawi ia ma mua o 100% o ka pono o kēlā me kēia lā no
Kahawai wai loaʻa pū kekahi i nā hua liʻiliʻi o ka huaora E, thiamine, riboflavin, vitamina B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium a me ke keleawe.
He aha nā pōmaikaʻi o ka ʻupena wai?
Kahawai waiHe waiwai ia i ka isothiocyanates, hiki ke kōkua i ka pale ʻana i ka maʻi kanesa a hoʻonui i ka pale.
Kākoʻo nā nitrates i ka mea kanu i ke olakino o ka naʻau a hiki ke hoʻomaikaʻi i ka hana kino.
Hiki i nā meaʻai ʻē aʻe o kēia mea kanu ke kōkua i ka pale ʻana i ka osteoporosis a mālama i ka maʻi diabetes.
ʻO nā mea antioxidant kiʻekiʻe e hōʻemi i ka pilikia o ka maʻi maʻi
Kahawai waiHoʻopiha ʻia ia me nā pūhui mea kanu i kapa ʻia he antioxidants e pale aku i ka pōʻino o nā cell i hana ʻia e nā radical manuahi, ʻo ia nā molekala ʻino e alakaʻi i ke koʻikoʻi oxidative.
Hoʻopili ʻia ke koʻikoʻi oxidative me kekahi mau maʻi maʻi e like me ka maʻi diabetes, ka maʻi kanesa, a me ka maʻi cardiovascular.
Kahawai wai ʻO ka ʻai ʻana i nā meaʻai waiwai antioxidant, e like me kēia, hiki ke kōkua i ka pale ʻana i ke koʻikoʻi oxidative, hiki ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kēia mau maʻi.
He haʻawina o nā pūhui antioxidant i loaʻa i loko o 12 mau mea kanu cruciferous like ʻole, kaʻa wai Ua loaʻa iā ia ma mua o 40 flavonoids, he mea kanu kemika i loko.
Kahawai wai, ʻoi aku ka maikaʻi o nā mea kanu ʻē aʻe a pau i kēia haʻawina e pili ana i ka nui o ka phenol content a me ka hiki ke hoʻopau i nā radical manuahi.
Eia kekahi, haʻawina kaʻa waiUa hoʻopili ʻo ia i nā antioxidants i loko o ka fenugreek i kahi haʻahaʻa haʻahaʻa o ka maʻi kanesa, ka maʻi diabetes, a me ka maʻi puʻuwai.
Loaʻa i ka omega 3 fatty acids
Ua kamaʻāina mākou i nā meaʻai e hāʻawi ana i ka omega 3, e like me ka salmon, tuna, a me ka mackerel. Hāʻawi pū nā lau ʻōmaʻomaʻo i kēia mau momona puʻuwai.
Kahawai wai ʻOiai aia i loko o nā ʻano phytonutrients, nā huaora a me nā minela, loaʻa pū kekahi i nā kiʻekiʻe kiʻekiʻe o ka omega 3 polyunsaturated fatty acids (PUFAs), ma ke ʻano he alpha-linolenic acid (ALA).
Loaʻa i nā pūhui e pale ai i kekahi ʻano o ka maʻi kanesa
Kahawai wai No ka mea he kiʻekiʻe ia i nā phytochemical, hiki ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa.
Kahawai wai a me nā huaʻai cruciferous ʻē aʻe i loko o nā glucosinolates i hoʻāla ʻia i nā pūhui i kapa ʻia ʻo isothiocyanates ke ʻoki ʻia me ka pahi a i ʻole ʻia.
isothiocyanates sulforaphane a me ka phenethyl isothiocyanate (PEITC).
Mālama kēia mau pūhui i ka maʻi maʻi ma o ka pale ʻana i nā sela olakino mai ka pōʻino, ka hoʻopau ʻana i nā kemika carcinogenic, a me ka pale ʻana i ka ulu a me ka hoʻolaha ʻana o nā maʻi koko.
Kahawai wai Ua ʻōlelo ʻia ʻo ka isothiocyanates i loko o ia mea e pale aku ai i ka maʻi maʻi ʻaʻai ʻana o ka colon, ka māmā, ka prostate a me ka ʻili.
Eia hou, noiʻi kaʻa wai Hōʻike ia i ka isothiocyanates a me ka sulforaphane i loko o ia mea ke kāohi i ka ulu ʻana o nā maʻi maʻi maʻi umauma.
Kākoʻo i ke olakino naʻau
Kahawai waiHe mea kanu pono no ke ola kino.
He mea kanu cruciferous ia, a ʻo ka ʻai ʻana i nā lau cruciferous he mea maikaʻi ia no ke olakino naʻau.
ʻO kahi loiloi o nā haʻawina ma luna o 500.000 mau kānaka i ʻike ʻia ua hoʻemi ʻia nā huaʻai cruciferous i ka hopena o ka maʻi puʻuwai a hiki i ka 16%.
Kahawai wai beta carotene, lutein a me zeaxanthin Loaʻa nā antioxidants e like me ʻO nā haʻahaʻa haʻahaʻa o kēia mau carotenoids pili i ka maʻi puʻuwai a me ke koko kiʻekiʻe.
Ua hōʻike nā haʻawina i nā kiʻekiʻe kiʻekiʻe o nā carotenoids ʻaʻole wale e pale i ka ulu ʻana o ka maʻi puʻuwai, akā e hōʻemi hoʻi i ka hopena o ka puʻuwai puʻuwai a me ka hahau.
Kahawai wai Loaʻa pū kekahi i nā nitrates meaʻai, kahi e hoʻonui ai i ke olakino o ke kīʻaha koko ma ka hoʻopaʻa ʻana i nā kīʻaha koko a hoʻemi i ka ʻoʻoleʻa a me ka mānoanoa o nā kīʻaha koko.
ʻIke ʻia nā nitrates i ka meaʻai e hoʻohaʻahaʻa i ke koko ma o ka hoʻonui ʻana i ka nitric oxide i loko o ke koko.
Hoʻohaʻahaʻa i ka cholesterol
Kahawai waikōkua i ka hoʻohaʻahaʻa i ka cholesterol, hiki ke hoʻoikaika i ke olakino o ka naʻau.
Ma kahi haʻawina 10 mau lā i nā ʻiole me ka cholesterol kiʻekiʻe, kaʻu wai ʻO ka mālama ʻana me kēia lāʻau lapaʻau i hoʻohaʻahaʻa i ka cholesterol a pau e 34% a me ka "ino" LDL cholesterol e 53%.
ʻO ka minerala a me ka huaora K e pale aku i ka osteoporosis
Kahawai wai Loaʻa iā ia nā minerala he nui e pono ai no ke olakino iwi, me ka calcium, magnesium, potassium a me ka phosphorus.
ʻOiai ua ʻike maikaʻi ʻia ka hopena o ka calcium ma ke olakino iwi, ka magnesium, ka huaora K a me ka pālolo, he mau kuleana koʻikoʻi kekahi.
He hopena maikaʻi ka ʻai ʻana i nā mea kanu momona i ke olakino iwi.
Hoʻokahi kīʻaha (34 grams) kaʻa waihāʻawi ʻoi aku ma mua o 100% o ka pono o kēlā me kēia lā no ka vitamina K. ʻO ka Vitamin K he mea ia o ka osteocalcin, he pūmua e kūkulu ai i ka ʻiʻo iwi olakino a hoʻoponopono i ka huli iwi.
I loko o kahi noiʻi, ʻo ka poʻe me ka nui o ka lawe ʻana i ka vitamina K he 35% ka liʻiliʻi o ka ʻike ʻana i ka haʻi ʻūhā ma mua o ka poʻe me ka haʻahaʻa loa.
Hoʻoikaika i ka palekana
Kahawai waiAia i loko o kahi kīʻaha kedera he 15 mg o ka huaora C (34 grams), e hoʻokō ana i ka 20% o ka pono o kēlā me kēia lā no nā wahine a me 17% no nā kāne.
Huaʻaila C Ua ʻike ʻia no kāna mau hopena maikaʻi i ke ola kino. Ua pili ka nele o ka Vitamin C me ka emi ʻana o ka hana immune a me ka hoʻonui ʻana i ka mumū.
Hoʻoikaika ka Vitamin C i ka ʻōnaehana pale ma o ka hoʻonui ʻana i ka hana ʻana o nā maʻi keʻokeʻo keʻokeʻo.
ʻOiai ʻaʻole hōʻike maopopo ʻia nā haʻawina i ka heluna lehulehu e hōʻemi ana ka huaora C i ka pilikia o ke anu maʻamau, ʻōlelo lākou e hoʻemi ana ia i ka lōʻihi o nā hōʻailona ma 8%.
Hoʻonui ka meaʻai nitrates i ka hana haʻuki
ʻO Brassicaceae ʻO ka ʻohana o nā meaʻai i loaʻa nā kiʻekiʻe o nā nitrates meaʻai.
ʻO nā nitrates, e like me ka beets, radishes, a me ka wai nā lau ʻōmaʻomaʻohe mau pūhui kūlohelohe.
Hoʻomaha lākou i nā kīʻaha koko a hoʻonui i ka nui o ka nitric oxide i loko o ke koko, e pili ana i ka hana hoʻoikaika kino.
Eia kekahi, ʻo ka nitrate meaʻai e hoʻohaʻahaʻa i ke kahe koko hoʻomaha a hoʻemi i ka nui o ka oxygen e pono ai i ka wā hoʻoikaika kino, kahi e hoʻonui ai i ka hoʻomanawanui.
ʻO nā haʻawina like ʻole o nā nitrates meaʻai mai nā beets a me nā mea kanu ʻē aʻe i hōʻike i ka hoʻoikaika kino ʻana i nā mea haʻuki.
Loaʻa i nā carotenoids hiki ke pale i ke olakino maka
Kahawai waipūhui antioxidant i loko o ka ʻohana carotenoid lutein a me zeaxanthin Inā loaʻa.
Ua hōʻike ʻia nā haʻawina he nui ka lutein a me ka zeaxanthin no ke olakino maka. ʻO ka mea nui, pale lākou i nā maka mai ka mālamalama uliuli.
ʻO Lutein a me zeaxanthin e hoʻemi i ka pilikia o ka macular degeneration pili i ka makahiki a me ka ulu ʻana o ka cataract.
Kekahi, kaʻa wai Hoʻopili pū ʻia ka Vitamin C me ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i nā cataracts.
Nawaliwali anei ka Watercress?
ʻOiai ʻaʻole i aʻo pono ʻia, kaʻa wai He mea maikaʻi paha ia no ka mālama kaumaha.
He meaʻai maikaʻi loa ia - hoʻokahi kīʻaha (34 grams) ʻehā wale nō calorie a hāʻawi i nā meaʻai nui.
Inā ʻoe e hoʻāʻo e lilo a mālama i ke kaumaha, kaʻa wai Pono ʻoe e ʻai i nā mea kanu momona haʻahaʻa e like me
Nā Pōmaikaʻi o ka ʻili wai no ka ʻili
Kahawai wai Hiki ke kōkua i ka hoʻemi ʻana i ka ʻili ʻili.
Kahawai waiHāʻawi ka Vitamin A i ke olakino o ka ʻili. Mālama ia i nā ʻili mai ka pōʻino ma muli o nā radical manuahi. Hoʻonui ka meaʻai i ka pale ʻana i nā maʻi ʻili.
Kahawai waiʻO ka isothiocyanates i loko o ia mea hiki ke pale i ka maʻi kanesa ʻili. Hoʻopilikia kēia mau pūhui i nā pūnaewele malignant a hoʻihoʻi i ka hana maʻamau.
Pehea e ʻai ai i ka ʻuala wai
Ma muli o kona naʻau kaʻa wai ʻOi aku ka wikiwiki ma mua o ka nui o nā ʻōmaʻomaʻo ʻē aʻe. Hoʻohui pū ia i kahi mea ʻala māmā i kēlā me kēia kīʻaha i hoʻohui ʻia. Hiki iā ʻoe ke hoʻohana i kēia mea kanu e like me kēia:
- Hoʻohui i nā salakeke meaʻai.
- E hoʻohui i ka sandwich me ka paʻakai a i ʻole nā ʻōmaʻomaʻo ʻē aʻe.
- Hoʻohui i ka omelet no ka ʻaina kakahiaka.
- Hoʻohui i nā smoothies.
He aha nā pōʻino o ka wai?
Kahawai wai Hiki i nā mea kanu cruciferous, me ka iodine, ke hoʻopilikia i ka metabolism iodine. goitrogen Loaʻa iā ia nā pūhui i kapa ʻia ʻO ka Iodine kahi meaʻai pono no ka olakino thyroid, a hiki i kēia keakea ke kumu i nā pilikia thyroid.
ʻO nā kānaka me nā pilikia thyroid kaʻa wai (a me nā mea kanu cruciferous ʻē aʻe) pono e makaʻala.
Kahawai wailoaʻa ka potassium, ʻoiai he liʻiliʻi wale nō. Hiki i ka nui o ka potassium ke hoʻonui i ka maʻi maʻi. ʻO ka poʻe e pili ana i nā pilikia kīkī kaʻa wai aole pono e ai.
Makemake ʻoe e ʻai i ka ʻuala? Pehea a ma hea ʻoe e hoʻohana ai i kēia meaʻai olakino?
