kāloti hihiuHe mea kanu aʻa ʻono ia i ʻai ʻia a puni ka honua. carrots veparsley He pili ia o nā hua ʻaʻa ʻē aʻe e like me
Parsnip ʻIke ʻia hoʻi ʻo kēia ʻaʻa lau, he meaʻai a he nui nā pono olakino. Ma kēia kikokikona "he aha ka parsnip", "parsley pono" a “ʻO Parsnip Nutritional Value” e kūkākūkā ʻia nā kumuhana.
He aha ka Wild Carrot?
ʻO nā lau ʻaʻa he puʻuwai, ʻono a piha i nā meaʻai. ʻO kekahi o nā mea kanu i mahi ʻia a aloha ʻia mai ka wā kahiko ma muli o kona ʻano aʻa keʻokeʻo ʻai, ʻo ia ka ʻohana carrot/parsley ( apiaceae ) me kekahi lālā parsniphooki.
Apaiaceae ʻO nā lālā ʻē aʻe o ka ʻohana he kāloti, fennel, aneto, cumin, chives a me parsley ua loaʻa. Parsnip Ua like kona ʻano me ke kāloti akā he ʻili kala kala a he ʻokoʻa loa ia mai ka kāloti.
Parsnip (ʻO Sativa parsnip), he Eurasia invasive me kahi aʻa hiki ke ʻai mauʻu. Eia nō naʻe, aia nā lau, nā ʻōpala a me nā pua i ke kohu ʻawaʻawa e hiki ke hōʻeha nui.
Ka Waiwai ʻAi ʻAi ʻAhiu
He kumu ia o nā meaʻai koʻikoʻi he nui me ka puʻuwai o ka fiber, nā huaora a me nā minela. ʻO ka mea nui, he kumu nui ia o ka huaora C, ka huaora K, a me ka folate, a me nā micronutrients nui ʻē aʻe.
Hoʻokahi kīʻaha (133 grams) kāloti hihiu e pili ana i keia:
Kalori: 100
Kāpena: 24 grams
ʻO ka fiber: 6,5 grams
Pūmua: 1,5 gram
Ka momona: 0.5 grams
Huaola C: 25% o ka Reference Daily Intake (RDI)
Vitamin K: 25% o ka RDI
Folate: 22% o ka RDI
Vitamin E: 13% o ka RDI
Magnesium: 10% o ka RDI
Thiamine: 10% o ka RDI
Phosphorus: 8% o ka RDI
Zinc: 7% o ka RDI
Vitamin B6: 7% o ka RDI
Ma waho aʻe o nā meaʻai i hōʻike ʻia ma luna nei, loaʻa iā ia ka liʻiliʻi o ka calcium, ka hao a me ka riboflavin.
He aha nā pōmaikaʻi o nā kāloti hihiu?
Nui i nā antioxidants
Ma waho aʻe o ka meaʻai nui kāloti ʻāhiu Hāʻawi i nā antioxidants he nui. ʻO nā antioxidants nā pūhui e kōkua i ka pale ʻana i ke kaumaha oxidative a hoʻemi i ka pōʻino i nā cell.
ʻO ka hoʻonui ʻana i ka ʻai antioxidant e pale aku i nā kūlana maʻi e like me ke kanesa, ka maʻi diabetes, a me ka maʻi puʻuwai.
He kiʻekiʻe loa kēia mea kanu aʻa i ka waikawa ascorbic (vitamina C) - he huaʻa wai-soluble - a he antioxidant ikaika.
Loaʻa pū kekahi i nā polyacetylenes, nā pūhui i loaʻa nā waiwai anticancer, e like me kekahi mau haʻawina paipu.
Loaʻa nā pae kiʻekiʻe o ka fiber soluble a hiki ʻole
kāloti hihiuHe kumu maikaʻi loa ia o ka fiber soluble a me insoluble. Hoʻokahi kīʻaha (133 grams) he 6.5 grams o ka fiber. Mālama ʻo Fiber i ke olakino o ka ʻōnaehana hoʻoheheʻe ʻana ma o ka hele ʻana a me ka neʻe ʻana i loko o ka ʻōnaehana hoʻoheheʻe ʻole ʻia.
Hoʻomaopopo ʻia ka hoʻonui ʻana i ka fiber e kōkua i ka mālama ʻana i nā maʻi digestive e like me ka maʻi reflux gastroesophageal, diverticulitis, hemorrhoids, a me nā ʻōpū ʻōpū. Kāohi pū ia i ka constipation ma ka hoʻonui ʻana i ka pinepine o ka wai.
ʻO ka mea hou aku, kākoʻo ka fiber i ka hoʻomalu ʻana i ke kō koko, hoʻohaʻahaʻa i nā pae cholesterol, hoʻohaʻahaʻa i ke koko kiʻekiʻe a hoʻemi i nā hōʻailona o ka mumū.
Kōkua i ka lilo kaumaha
He haʻahaʻa ka calorie a he nui ka fiber kāloti hihiuHe mea kanu ia e hiki ai i nā meaʻai ke hoʻohui i kā lākou papa inoa.
Hele mālie ka fiber i loko o ka digestive tract a hāʻawi i kahi manaʻo lōʻihi o ka piha, e kōkua ana e hoʻemi i ka ʻai.
Hoʻokahi kīʻaha (133 grams) kāloti hihiu Loaʻa iā ia he 100 calories a me 6.5 grams o ka fiber. He 79.5% ka nui o ka wai o kēia aʻa. Hōʻike nā haʻawina e kōkua nā meaʻai me ka nui o ka wai i ka pohō kaumaha.
Hoʻoikaika i ka palekana
kāloti hihiu, nui loaHuaʻaila C komo. ʻO ka Vitamin C he huaʻai hiki ke hoʻoheheʻe ʻia i ka wai e hoʻonui ai i ka pale ʻana.
Wahi a kekahi noiʻi, ʻo ka loaʻa ʻana o ka nui o ka huaora C e kōkua i ka pōkole o ke anu a me nā maʻi hanu ʻē aʻe.
He kōkua nō hoʻi ia e pale a mālama i nā maʻi ʻē aʻe e like me ka maʻi pneumonia, ka maʻi maʻi maʻi, a me nā maʻi diarrheal.
ʻOi aku, he kiʻekiʻe kēia mea kanu aʻa i nā antioxidants hakakā i ka maʻi e like me kuntetin, kaempferol, a me apigenin; Hoʻoikaika kēia i ka palekana a hāʻawi i ka pale mai nā maʻi.
Parsniphe mineral me nā pono nui no ka puʻuwai potasiumaHe kumu nui ia o ka palaoa. He mea nui ka ʻai ʻana i ka potassium no ka pale ʻana i ka hahau a me ka maʻi naʻau coronary.
Hōʻike pū nā haʻawina ʻo ka hoʻonui ʻia ʻana o ka pālolo hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai e 17% a hoʻonui i ka manaʻolana ola ma mua o 5 mau makahiki.
Ua ʻike ʻia ka hoʻohana haʻahaʻa o ka potassium ma ke ʻano he pilikia no ka hypertension. Parsnip Ma muli o ka nui o kēia mineral, hiki iā ia ke kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke koko a pale i ka maʻi puʻuwai.
ParsnipHiki ke kōkua ka fiber soluble i loko o koume i ke kaua ʻana i ka maʻi puʻuwai, no ka mea hiki ke hoʻohaʻahaʻa i nā pae cholesterol LDL.
Kāohi i nā hemahema hānau
Parsnip He kumu maikaʻi ia o ka folate, kahi meaʻai koʻikoʻi e kōkua i ka pale ʻana i nā hemahema o ka hānau ʻana i nā keiki hou.
Ke hōʻike nei kekahi mau noiʻi e hiki i ka folic acid (a i ʻole folate) ke hōʻemi i ka pilikia o ka hānau ʻana ma ka spinal cord a me ka lolo a hiki i ka 70%. ʻO ka pōʻino loa o kēia mau kīnā hānau ʻo spina bifida, kahi i hānau ʻia ai kahi pēpē me kahi ʻāpana o ke kuamoʻo ma waho o ke kino.
hoʻomaikaʻi i ka ʻai ʻana
ʻO ka loaʻa ʻana o ka fiber soluble parsnipHe meaʻai kūpono kēia no ka hoʻopau ʻana i nā pilikia digestive. Hiki ke hoʻohaʻahaʻa i ka hopena o ka constipation, no ka mea, mālama ʻo ia i ka wai a lilo i gel i ka wā o ka ʻai ʻana.
hakakā i ka anemia
Parsnip He waiwai ia i ka folate, a ua hōʻike ka noiʻi e hiki i ka folate therapy ke kōkua i ke kaua megaloblastic anemia.
Pono no ka maka
Me ka kiʻekiʻe o ka huaora C parsniphe mea kanu aʻa hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino o ka maka, ʻoi aku ka nui o ka pilikia maʻamau. hoʻohaʻahaʻa macular no ka mea.
ʻO ka noiʻi i paʻi ʻia ma 2016 ua ʻike ʻo ka poʻe e hoʻomohala ana i ka macular degeneration e pili ana i ka makahiki e pono ai ka omega 3 fatty acids, beta caroteneUa hōʻike ʻo ia i nā ʻai haʻahaʻa o ka huaora C, a me nā meaʻai pono ʻē aʻe e like me ka huaora E, zinc, a me ka huaora D.
Hōʻike hou ʻia ka Vitamin C i nā noiʻi ʻepekema e pili ana i nā kumu a me ka pale ʻana i ka macular degeneration.
Ma muli o kona kiʻekiʻe o ka huaora C ʻai ʻana i ka pāpaʻiHe ala kūlohelohe maikaʻi loa ia e hoʻonui ai i nā pae huaora C.
Hāʻawi i nā enzymes a kākoʻo i ke olakino iwi
ManganeseHe mea nui ia o nā enzyme he nui i loko o ke kino. ʻO nā enzyme e pili ana i ke olakino digestive, ka hana antioxidant, a me ka hoʻōla ʻana i ka ʻeha he mau mea liʻiliʻi wale nō ia.
ʻO Manganese kahi cofactor o glycosyltransferases, nā enzyme e pono ai no ka cartilage olakino a me ka hana iwi. Me ka lawa ʻole o ka manganese mai ka meaʻai, hiki i nā iwi nāwaliwali a me nā pilikia iwi ʻē aʻe ke hiki mai.
Ua ʻike ʻia nā wahine me ka osteoporosis he haʻahaʻa ka pae manganese i ko lākou kino.
ʻO Manganese, hiki ke kōkua i ka hana ʻana o ka enzyme a me ke olakino iwi, parsnipʻO ia kekahi o nā meaʻai nui i loko
Pehea e ʻai ai i nā kāloti hihiu
kou kāroti ahiuHe ʻono like kā kāloti. Hiki ke ʻai ʻia i ka palai, sautéed, hoʻolapalapa ʻia, kālua ʻia a iʻa ʻia paha. Hiki iā ia ke hoʻohui i ka ʻono ma ka hoʻohui ʻana i nā sopa, nā kīʻaha meaʻai a me nā purees.
I loko o nā mea hoʻomaʻamaʻa kahi e hoʻohana ai ʻoe i nā mea kanu aʻa ʻē aʻe e like me kāloti, ʻuala, a me nā turnips, ua pani ʻia lākou. kāloti hihiu hiki iā ʻoe ke hoʻohana.
He aha nā pōʻino o Parsnip?
Parsnip Hiki ke hoʻoulu i ka ʻalergi i kekahi poʻe. Hiki i kēlā poʻe ke loaʻa i ka dermatitis contact. ʻO ka ʻulaʻula a i ʻole ka wela ma ka lehelehe, ka waha a me ka ʻāʻī kekahi o nā hopena ʻaoʻao.
ParsnipPono e pale i nā lau. ʻO ke aʻa wale nō ka palekana e ʻai. Hiki i nā lau ke hoʻohūhū ma ka ʻili.
ʻĀhiu parsnippale aku. Loaʻa iā lākou ma nā kula ākea, nā kula a me nā kula. Loaʻa iā ia nā pua melemele-'ōmaʻomaʻo e ʻike ʻia i loko o nā puʻupuʻu umbrella-like, maʻamau i Iune a me Iulai.
ʻAʻole pono e ʻai ʻia no ka mea he mea ʻawaʻawa. ʻāhiu ʻāhiu Ua ʻike ʻia nā holoholona i ʻai iā ia i nā hopena ʻino i ko lākou momona a me ke kaumaha.
Ma ka hopena;
ParsnipHe mea kanu aʻa e pili ana i kā kāloti. He waiwai ia i nā meaʻai koʻikoʻi a me nā antioxidants e hiki ke hoʻoikaika i ka pale ʻana, hoʻonui i ke olakino digestive a kōkua i ka hoʻemi kaumaha.
