ʻO nā lau ʻōmaʻomaʻo kahi mea nui o ka meaʻai olakino. Hoʻopiha ʻia me nā huaora, nā minerala a me ka fiber akā haʻahaʻa ka calorie.
ʻAi ʻana i nā lau ʻōmaʻomaʻoHāʻawi ia i nā pono he nui e like me ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ka momona, ka maʻi puʻuwai, ke koko kiʻekiʻe.
Eia nā mea olakino nā inoa a me nā pono o nā lau ʻōmaʻomaʻo...
Nā Pōmaikaʻi o nā Huaʻai Lau ʻOmaomao a ʻEleʻele
Kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka lolo
ʻAi ʻana i nā lau ʻōmaʻomaʻoHiki ke kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka lolo a hōʻemi i ka emi ʻana o ka cognitive i nā poʻe ʻelemakule.
Ma kahi o 1-2 mau lawelawe i ka lā lau lau ʻōmaʻomaʻo Ua ʻike ʻia ka poʻe i ʻai i ka manaʻo noʻonoʻo o kekahi 11 mau makahiki ʻōpio ma mua o ka poʻe ʻai ʻole.
nā lau ʻōmaʻomaʻoLoaʻa nā meaʻai i loko o ka lolo a hoʻoponopono i nā hana o ka lolo. penei;
ʻO Chlorophyll
ʻO kēia wale nō lau ʻōmaʻomaʻo ʻeleʻeleʻO ia kekahi o nā meaʻai maʻamau i loaʻa ma Ua like ka molecular structure o ka chlorophyll me ka hemoglobin i loko o ke koko o ke kanaka, no laila hoʻonui ia i ka hana ʻana o nā ʻulaʻula ʻulaʻula, e kōkua ana i ka lawe ʻana i ka oxygen i ka wikiwiki a ʻoi aku ka maikaʻi i nā ʻāpana kino a pau.
Vitamin K
Ua ʻike hou nā kānaka ʻepekema i ka nui o nā pōmaikaʻi o ka huaora K a ua ʻike ʻia e kākoʻo i ka hana lolo olakino. Ma kahi o ka hoʻonui ʻana i ka hana o ka lolo, hoʻomaikaʻi ia i ka ʻano psychomotor, reflexes a me ka cognition maʻamau.
Folate
Ke hoʻoheheʻe ʻia ka folate, lilo ia i waikawa folic no ka mea he paʻakikī B. He mea koʻikoʻi ka waikawa folic no ka mālama ʻana i nā pae hemoglobin o ke kino kaumaha a kōkua e hōʻemi i ka hopohopo.
kalipuna
He ʻāpana koʻikoʻi ka calcium no ke kūkulu ʻana i ka iwi a he mea nui hoʻi ia no ka lolo olakino. Hoʻoulu ia i nā neurons e hoʻokuʻu i nā transmitters mai ka lolo a hoʻomaikaʻi pū i ka hoʻomanaʻo. Hiki i ka nele o ka calcium ke alakaʻi i nā iwi nāwaliwali a me ka osteoporosis, a me ka emi ʻana o nā mana cognitive.
ʻO
Hiki i nā kānaka ke hoʻopili wale i ka fiber me ke olakino digestive, akā ua ʻike anei ʻoe e pili pū ana ka ʻai ʻana i nā ʻāpana o ka lolo? ʻO ka hypothalamus ka ʻāpana o ka lolo e hōʻailona ana i ka pōloli a me ka make wai a mālama i nā pae fiber ma lalo o ka mana i nā manawa āpau.
Kōkua i ke kūkulu ʻana i nā iwi ikaika
Hoʻokahi kīʻaha o ka waiū he 280 mg o ka calcium. lau lau ʻōmaʻomaʻoUa ʻike paha ʻoe aia he 336 mg o ka calcium?
lau ʻōmaʻomaʻo ʻOi aku ka kiʻekiʻe o ka absorption calcium mai nā kumu mea kanu e hoʻohālikelike ʻia me ka absorption calcium mai ka waiū.
He ʻike koʻikoʻi kēia i ʻike ʻole ʻia e ka poʻe he nui. Loaʻa nā huahana dairy mai nā kumu holoholona, i loaʻa ka hiki ke hana i kahi ʻakika i loko o ke kino. No laila, ma kahi o ka hoʻopili piha ʻia e nā iwi, ua hoʻokuʻu ʻia kekahi nui o ka calcium mai nā puʻupaʻa.
Ma ka lima 'ē aʻe, nā lau ʻōmaʻomaʻo Hiki iā ia ke hoʻonui i ke koko i ka alkaline, a laila hoʻomaikaʻi i ke kaʻina hana o ka calcium absorption o nā iwi.
nā lau ʻōmaʻomaʻoHe kumu waiwai ia o ka folate, hiki ke kōkua nui i ka pale ʻana i ka ovulation a me nā hemahema hānau.
He meaʻai nui ka hao no nā wāhine e hoʻolālā ana e hānau keiki a nā lau ʻōmaʻomaʻo He kuleana koʻikoʻi ia i ka hoʻonui ʻana i nā pae hao i loko o ke kino, ka mea e hoʻonui ai i ke koko ʻulaʻula e kōkua ai i kahi kūlana kūpono no ka ulu ʻana o ka hua.
Eia kekahi, hāʻawi nā lau lau ʻōmaʻomaʻo i kahi kaulike alkaline i ke kino, e kōkua ana i ka sperm e hiki i ka hua manu.
Hāʻawi i ka ʻili ʻōpio
He hopena nui ka meaʻai i ke olakino a me ka nani o ka ʻili.
ʻO ka ʻōkana nui loa o ke kino, ʻo ka ʻili, pono ka nui o nā huaora a me nā minela e mālama pono ai, ʻoi aku ka nui o ko kākou mau makahiki. ʻO kēia mau meaʻai nā lau ʻōmaʻomaʻo hui nui loa.
Kōkua i ka pale ʻana i ka maʻi kanesa
lau ʻōmaʻomaʻo lauHe nui kona mau meaʻai e hiki ai ke mālama i ka maʻi maʻi maʻi a kōkua pū i ka hoʻopau ʻana i nā hōʻailona maʻi kanesa.
ʻO kekahi o nā mea kanu koʻikoʻi e kōkua ana i ka lanakila ʻana i ka maʻi kanesa ʻo ia nā carotenoids (beta-carotene, lutein, zeaxanthin).
ʻO nā glucosinolates, nona ke kuleana no ka ʻono ʻawaʻawa o kēia mau mea kanu, kōkua i ka hana ʻana i nā pūhui hana biologically i loko o ke kino e like me indoles, nitriles, thiocyanates a me isothiocyanates, i ʻike ʻia he hopena anti-cancer.
Kōkua pū kēia mau pūhui i ka pale ʻana i nā cell mai ka pōʻino o DNA, hoʻopau i nā hopena o ka carcinogens, a loaʻa i nā mea anti-inflammatory he nui e kōkua i ke kino e hakakā pono i nā cell cancer.
He mau pono no ka maka
nā lau ʻōmaʻomaʻokuleana no ka mālama pono ʻana i ka ʻike maka lutein a me zeaxanthin Loaʻa nā carotenoids e like me
He hopena maikaʻi kēia mau carotenoids i ka retina o ka maka. ʻOi aku ma mua o 20 carotenoids i loaʻa i loko o ke koko o ke kanaka, ʻo ka lutein a me ka zeaxanthin wale nō i loaʻa i ka maka.
He aha nā lau ʻōmaʻomaʻo a me ka ʻōmaʻomaʻo ʻeleʻele?
kāpī kāle
kāpī kāleʻO ia kekahi o nā mea kanu momona loa ma muli o ka nui o nā huaora, nā minerala a me nā antioxidants.
No ka laʻana, hoʻokahi kīʻaha (67 grams) o ka kale maka e hāʻawi ai i 684% o nā mea e pono ai i kēlā me kēia lā no ka huaora K, 206% no ka huaora A a me 134% no ka huaora C.
Loaʻa iā ia nā antioxidants e like me ka lutein, carotenoids a me ka beta-carotene, ka mea e pale ai i nā maʻi i hoʻokumu ʻia e ke kaumaha oxidative.
No ka loaʻa ʻana o ka meaʻai maikaʻi loa o ka kale, pono e ʻai maka ʻia no ka mea hiki ke hoʻemi i ka ʻai ʻana i kona ʻano meaʻai.
ʻO Micro Sprouts
micro sproutshe mau ʻōmaʻomaʻo makua ʻole i loaʻa mai nā hua kanu a me nā hua kanu. ʻO ka maʻamau he 2,5-7,5 cm ka lōʻihi.
Mai ka 1980s, ua hoʻohana pinepine ʻia lākou e like me ka mea hoʻonani a i ʻole nā mea hoʻonaninani, akā ʻoi aku ka nui o kā lākou hoʻohana.
ʻOiai ka liʻiliʻi o lākou, ua piha lākou i ke kala, ka ʻono, a me nā meaʻai. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi haʻawina e loaʻa i nā microsprouts a hiki i ka 40 mau manawa ʻoi aku ka nui o nā meaʻai ma mua o ko lākou mau hoa makua. ʻO kekahi o kēia mau meaʻai he mau huaora C, E a me K.
Hiki iā ʻoe ke ulu i nā micro-sprouts i kou home ponoʻī a puni ka makahiki, no laila hiki iā ʻoe ke hoʻohana maʻalahi.
broccoli
broccoli He ʻāpana ia o ka ʻohana kāpeti. He waiwai kēia mea kanu i nā meaʻai, me hoʻokahi kīʻaha (91 grams) o ka broccoli maka e hālāwai me 135% a me 116% o ka pono o kēlā me kēia lā no nā huaora C a me K, kēlā me kēia. He kumu nui ia o ka fiber, calcium, folate a me ka phosphorus.
Ma waena o nā mea kanu i loko o ka ʻohana kāpeti, ʻo ka broccoli ka waiwai nui o ka mea kanu sulforaphane, hiki ke hoʻomaikaʻi i ka flora intestinal bacterial a hoʻemi i ka hopena o ka maʻi kanesa a me ka maʻi puʻuwai.
He aha hou aʻe, hiki i ka sulforaphane ke hōʻemi i nā hōʻailona autism. Ua ʻike ʻia kahi haʻawina randomized i nā ʻōpio he 26 me ka autism i ka hopena maikaʻi i nā hōʻailona o ke ʻano ma hope o ka ʻai ʻana i nā mea hoʻohui sulforaphane mai nā ulu broccoli.
kāpeti ʻeleʻele
He ʻano like ko ke kāpena ʻeleʻele me ke kāpeti.
He kumu maikaʻi ʻo Kale i ka calcium a loaʻa nā huaora A, B9 (folate) a me C. I ka manawa like nā lau ʻōmaʻomaʻo ʻO ia kekahi o nā kumu maikaʻi loa o ka vitamina K. Hoʻokahi kīʻaha (190 grams) o nā ʻōmaʻomaʻo kola i kuke ʻia e hāʻawi i ka 1,045% o ka pono o kēlā me kēia lā no ka huaora K.
ka huaora KʻIke ʻia ʻo ia no kāna kuleana i ka coagulation koko. Hoʻomaikaʻi pū ia i ke olakino iwi.
ʻO kahi haʻawina ma 38 wahine i piha i ka makahiki 63-72327 i ʻike i ka poʻe i lawe i ka vitamina K i hāʻule ma lalo o 109 mcg i kēlā me kēia lā ua piʻi nui aʻe ka pilikia o ka haʻihaʻi ʻana o ka iwi ʻūhā, e hōʻike ana i kahi loulou ma waena o kēia lāʻau a me ke olakino iwi.
Spinach
SpinachHe lau lau ʻōmaʻomaʻo kaulana ia a hiki ke hoʻohana ʻia i nā kīʻaha like ʻole e like me ka soup, sauces a me nā salakeke.
Hoʻokahi kīʻaha (30 grams) o ka spinach maka he ʻano meaʻai maikaʻi loa, e hāʻawi ana i 181% o ka DV i kēlā me kēia lā no ka huaora K, 56% no ka huaora A a me 13% no ka manganese.
Loaʻa iā ia ka folate, kahi mea nui i ka hana ʻana o ke koko ʻulaʻula a me ka pale ʻana i nā hemahema neural tube. Ua ʻike ʻia kahi noiʻi ʻana o ka spina bifida neural tube defect ʻo kekahi o nā mea hiki ke pale ʻia no kēia maʻi ʻo ka ʻai haʻahaʻa o ka folate i ka makahiki mua o ka hāpai ʻana.
Me ka lawe ʻana i ka huaora prenatal, ʻo ka ʻai ʻana i ka spinach he ala maikaʻi loa ia e hoʻonui ai i kāu ʻai folate i ka wā hāpai.
Kāpiki
KāpikiLoaʻa iā ia nā pūʻulu mānoanoa o nā lau i hele mai i ka ʻōmaʻomaʻo, keʻokeʻo, a me ka poni.
Hoʻoulu ʻo Brussels me ka kale a me ka broccoli ʻO Brassica no kona ohana. Loaʻa i nā lau ʻai i loko o kēia ʻohana mea kanu ka glucosinolate, e hāʻawi iā lākou i kahi ʻono ʻawaʻawa.
Ua ʻike nā haʻawina holoholona i nā meaʻai i loaʻa i kēia mea he mau mea palekana, ʻoi loa i ka maʻi ʻāʻī a me ka esophageal cancer.
ʻO kekahi pōmaikaʻi ʻē aʻe o ke kāpena ʻo ia ka hiki ke ferment, kahi e hāʻawi ai i nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka ʻai ʻana a me ke kākoʻo ʻana i ka ʻōnaehana pale. He kōkua nō hoʻi ia e lilo i ke kaumaha.
Nā Beets ʻōmaʻomaʻo
BeetLoaʻa i ka beetroot kahi ʻano meaʻai maikaʻi loa, akā ke hoʻohana nui ʻia ka beetroot i ka kuke ʻana, ʻike pinepine ʻia kona mau lau.
ʻOiai, ua waiwai kona mau lau i ka potassium, calcium, riboflavin, fiber a me nā huaora A a me K. Hoʻokahi wale nō kīʻaha (144 grams) o nā lau beet i kuke ʻia he 220% o kāu ʻai ʻana i kēlā me kēia lā o ka huaora A, e hāʻawi ana i 17% o ka pālolo a me ka fiber.
Loaʻa iā ia nā antioxidants beta-carotene a me lutein, ka mea e pale ai i nā maʻi maka e like me ka degeneration muscle a me ka cataracts.
Hiki ke hoʻohui ʻia nā beets ʻōmaʻomaʻo i nā salads, soups a ʻai ʻia e like me ka ʻaoʻao ʻaoʻao.
Kahawai wai
Kahawai waiʻO Brassicaceae He mea kanu wai ia o ka ʻohana. Ua ʻike ʻia no kāna mau mea ho'ōla a ua hoʻohana ʻia i lāʻau lapaʻau no nā kenekulia.
Ua loaʻa i nā haʻawina he mea maikaʻi ʻo ka wai ʻawaʻawa no ka huli ʻana i nā pūnaewele maʻi maʻi a me ka hoʻopau ʻana i ka hoʻonui ʻana a me ka hoʻouka kaua ʻana.
Lettuce Roma
ʻO ka letus Roma kahi ʻano crunchy a he letus kaulana ia, ʻoi aku hoʻi i nā salads Caesar.
He kumu maikaʻi ia o nā huaora A a me K, a hoʻokahi kīʻaha (47 grams) o ka letus romaine e hāʻawi i 82% a me 60% o ka pono o kēlā me kēia lā no kēia mau huaora.
Chard
ChardHe mea kanu lau ʻōmaʻomaʻo ʻeleʻele me ke kumu mānoanoa, waihoʻoluʻu ʻulaʻula, keʻokeʻo, melemele a ʻōmaʻomaʻo paha. Hoʻohana pinepine ʻia i ka meaʻai Mediterranean, no ka ʻohana like me ka beets a me ka spinach.
He ʻono lepo kona a he waiwai i nā minerala a me nā huaora, e like me ka potassium, manganese, a me nā huaora A, C, a me K.
Loaʻa iā Chard kekahi flavonoids kūʻokoʻa i kapa ʻia ʻo syringic acid, kahi hui e pono ai no ka hoʻohaʻahaʻa ʻana i ke kō koko.
I loko o ʻelua mau haʻawina liʻiliʻi i nā ʻiole me ka maʻi maʻi diabetes, ʻo ka hoʻohana waha ʻana i ka syringic acid no 30 mau lā i hoʻomaikaʻi i ke kō koko koko.
Kamaka
Kamaka ʻO Brassicaceae mai kona ʻohana lau lau ʻōmaʻomaʻod.
He ʻono iki kona a he mau lau liʻiliʻi e hiki ke hoʻohui maʻalahi i nā salakeke a hoʻohana ʻia i mea hoʻonani. Hiki ke hoʻohana ʻia i ka cosmetically a me ka lāʻau lapaʻau.
'ē aʻe nā lau ʻōmaʻomaʻo Hoʻopiha ʻia me nā meaʻai e like me nā huaora A, B9 a me K.
ʻO ia kekahi o nā kumu maikaʻi loa o ka nitrate, kahi meaʻai e hoʻololi ai i nitric oxide i loko o ke kino.
ʻOiai ke hoʻopaʻapaʻa ʻia nā pono o ka nitrate, ua ʻike kekahi mau haʻawina e hoʻohaʻahaʻa i ke koko ma o ka hoʻonui ʻana i ke kahe koko a me ka hoʻonui ʻana i nā kīʻaha koko.
ʻO Chorory
ʻO Chorory cichorium no kona ohana. ʻAʻole i ʻike maikaʻi ʻia ma mua o nā lau lau ʻē aʻe. Hiki ke ʻai maka a moʻa paha.
Hoʻokahi hapa kīʻaha wale nō (25 grams) o nā lau chicory maka e hāʻawi i 72% o ka pono o kēlā me kēia lā no ka huaora K, 11% no ka huaora A a me 9% no ka folate.
He kumu ia o kaempferol, he antioxidant e hoʻemi ana i ka mumū a ua hōʻoia ʻia e pale i ka ulu ʻana o nā maʻi maʻi maʻi i nā haʻawina hoʻāʻo.
Kahiko
ʻO Turnip ka ʻōmaʻomaʻo o ka mea kanu turnip, ʻo ia hoʻi nā aʻa aʻa e like me ka ʻuala. Hāʻawi kēia ʻōmaʻomaʻo i nā meaʻai ma mua o ka turnip ponoʻī, me ka calcium, manganese, folate, a me nā huaora A, C, a me K.
He ʻono ikaika kona. ʻO ka turnip greens kahi mea kanu cruciferous e hōʻemi ana i ka hopena o nā kūlana e like me ka maʻi puʻuwai, ka maʻi kanesa, ka mumū a me ke atherosclerosis.
Loaʻa i ka turnip greens nā antioxidants he nui, e like me ka gluconasturin, glycotropaeolin, quercetin, myricetin a me beta-carotene - ʻo ia mau mea a pau ke kuleana e hōʻemi i ke kaumaha i ke kino.
