ʻO Parsley a endive, lettuce lau ʻoka a me ka hau, romano a me ka spinach, arugula a me chard, watercress a me kale - ʻano nui nā lau lau ʻōmaʻomaʻo paʻakikī ʻaʻole paʻakikī e hoʻokomo iā lākou i kāu papaʻai. Hoʻohui iā lākou i nā salakeke a me nā mea leʻaleʻa, lawelawe ma ke ʻano he ʻaoʻao, a kuke paha ma ke ʻano he papa nui. No ke aha e hana ai i kēia? Eia nā kumu ʻeono.
1. E mālama ʻōpio
He mea nui ka wikamina K i ka pale ʻana i nā loli pili i ka makahiki. Hiki i kona hemahema ke alakaʻi i ka maʻi maʻi maʻi, palupalu o nā iwi a me ka helu ʻana o nā aʻa a me nā puʻupaʻa. Hāʻawi kahi kīʻaha o nā lau ʻōmaʻomaʻo hou ma ka liʻiliʻi i ka koi no kēlā me kēia lā no ka lāʻau K. K. Kale, a i ʻole kale, ʻeono mau manawa o ka koi o kēlā me kēia lā, greens dandelion ʻelima mau manawa i ka koi o kēlā me kēia lā, a chard ʻekolu a me ka hapa manawa ka koi o kēlā me kēia lā.
2. Hoʻoemi i nā pae kolesterol
Hoʻohana ka ate i ka cholesterol e hana i nā bile acid e kōkua i ka metabolize momona. Ke nakinaki ka bile acid i nā olonā o kēia mau greens, hemo ia mai ke kino. ʻO ia, pono e hoʻohana ke ake i nā kolesterol hou e hana i ka waikawa bile hou. ʻO ka hopena, hoʻemi ʻia nā pae kolesterol. ʻOi aku ka maikaʻi o nā greard mustard steamed a me kale ma mua o ka maka.
3. Hoʻonui i ke olakino o ka maka
ʻO nā lau lau, ʻo ia hoʻi ka kale, dandelion, greard mustard, a me chard Switzerland, waiwai nui i ka lutein a me ka zeaxanthin. Kōkua kēia mau carotenoids i ka hoʻoliʻiliʻi o ka cataract a me ka hoʻomaikaʻi ʻana i ka acuity ʻike.
4. E lilo i mea ikaika hou aku
Hāʻawi kahi kīʻaha o endive maka i ka hapaʻumi o nā pono o ke kino i kēlā me kēia lā no ka wikamina B5 (pantothenic acid). Kōkua nā wikamina B i ka hoʻohuli ʻana i nā haʻalako i glucose, a hiki i ke kino ke hoʻohana no ka ikehu. ʻO kēia nā wikamina hiki ke hoʻonā ʻia i ka wai, ʻo ia hoʻi ʻaʻole mālama ko mākou kino iā lākou, no laila pono ʻoe e kiʻi iā lākou i kēlā me kēia lā mai ka meaʻai.
5. Hoʻoikaika i nā iwi
ʻO nā mea ʻawaʻawa, kahi e hoʻopili ai i nā lau lau lau, kōkua i ke ake e hoʻomaʻemaʻe i ke koko a hoʻoulu i ka hana o nā wai digestive. A ʻono kekahi ʻono ʻawaʻawa e hōʻike i ke kū ʻana o ka puna. ʻAʻole paha ʻoe e ʻai lawa i nā greens i ka lā e kiʻi i 1000 milligrams o ka calcium (ka mea i koi ʻia no nā wahine). Akā me nā kumuwaiwai ʻē aʻe o kēia macronutrient, hiki i nā greens ke kōkua i ke kū ʻana i kēia hana. ʻO kahi laʻana, nā lau dandelion (100 gram) i loko o aneane 20% o ka waiwai o ka calcium i kēlā me kēia lā, arugula - 16%, a me ka sinapi - 11%.
6. Kāohi i ka maʻi ʻaʻai kolone
ʻO nā ʻōmaʻomaʻo ʻo Kale a me ka ʻumiʻumi no ka ʻohana kāpeti - a he mau meaʻai ʻiʻo maoli nō lākou. ʻO kahi kikoʻī, kahi noiʻi i paʻi ʻia ma 2011 i Pai of ka American ʻAiʻai ē aʻeua hōʻike i kahi loulou ma waena o ka hoʻohana ʻana i kēia mau mea kanu a me ka hoʻemi ʻia o ka makaʻu o ka maʻi ʻaʻai kolona.
I kaʻu polokalamu me nā kuhikuhi Live-up! no ka iOS a me ka Android, e ʻike ʻoe i nā manaʻo he nui i ka kuke ʻana i nā greens maʻalahi a ʻono hoʻi.