9 pono olakino o ka wai leek

ʻIke loa, makemake mākou i nā wai huaʻai, a ʻoliʻoli mākou e ʻai pinepine i ka wai ʻāpala, ka wai waina a i ʻole ka wai ʻalani.

I kekahi manawa inu mākou i ka wai huaʻai, a makemake mākou e like me ka wai kāloti a i ʻole ka wai ʻōmato.

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka liʻiliʻi o ka ʻai ʻana i kahi mea like wai leek. Akā naʻe ua piha kēia inu i nā ʻōlelo hoʻohiki i manaʻo ʻole ʻia.

ʻO ke ʻano o ka leek

Nā Generalities kanu ʻo Allium Porrum

ʻO ka Leek kahi mea kanu, kahi mea kanu ulu ulu nona ka inoa Latin ʻo Allium porrum. He ʻāpana kēia mea kanu o ka ʻohana Liliaceae, no laila e hoʻokaʻawale ʻia ia i ka ʻāpana like me nā ʻonika, kālika, shallot, peeling, chives, a me ka ʻonika Pākē (1).

ʻO Liliaceae nā mauʻu biennial, kiʻekiʻe, slender me kahi kumu cylindrical lōʻihi i hana ʻia me nā papa concentric o nā lau ʻāwili.

ʻO ka ʻāpana hiki ke ʻai ʻia he pūʻulu lau i kapa ʻia i kekahi manawa ʻo ka wili.

Ma ka mōʻaukala, nui nā inoa ʻepekema i hoʻohana ʻia no ka leeks, akā i kēia manawa ua hoʻokaʻawale ʻia lākou ma ke ʻano he cultivars o Allium porrum (2).

Ua hoʻokumu ʻia ka inoa "leek" mai ka ʻōlelo Anglo-Saxon "leac".

ʻO nā mea hana o ka leek

Loaʻa iā Leek (3):

• Nā huaora (A, C, K…)
• ʻO nā minela (potassium, calcium, hao, phosphorus, sulfur, magnesium).
• ʻO nā aila pono, hiki ke ʻike ʻia ke ʻano o ia mea,
• ʻO nā protein Sulfur,
• ʻAkika Ascorbic
• Nicotinic acid,
• Mai ka thiamine,
• Mai ka riboflavine,
• Nā Kāleka
• Nui nā antioxidants e like me thiosulfonates
• nā polyphenols, me ka flavonoid kaempferol

E heluhelu: ʻO nā pono o ka wai kāpeti

ʻOiai ʻaʻole i aʻo maikaʻi ʻia ma mua o nā mea kanu allium ʻē aʻe (ʻoi aku ke kālika a me nā aniani), aia naʻe he nui nā pūhui sulfur i loko o ka leeks i like a i like paha me nā pūhui sulfur i loko o kēia mau mea kanu i aʻo maikaʻi ʻia. 

ʻO ka nui o ka sulfur i loaʻa i loko o nā leki hiki ke pāʻani i kahi hana koʻikoʻi i ke kākoʻo ʻana i nā ʻōnaehana antioxidant a me ka detox o ko mākou kino a me ka hoʻokumu ʻana o nā ʻiʻo pili.

ʻOiai he liʻiliʻi ka liʻiliʻi o nā thiosulfonates ma mua o ke kāleka, aia nō ka nui o kēia mau pūʻulu antioxidants e like me diallyl disulfide, diallyl trisulfide, a me allyl propyl disulfide.

Huli kēia mau pūhui i allicin ma ka hopena enzymatic i ka wā e ʻoki ʻia ai ka ʻōpala leek, ʻokiʻoki, a me nā mea ʻē aʻe.

He haʻahaʻa haʻahaʻa nā leeks i nā calorie. ʻO 100g o nā ʻōpala hou e lawe i 61 calories. Eia kekahi, hāʻawi nā kumu elongated i ka nui o ka fiber soluble a insoluble.

ʻO nā pōmaikaʻi o ka leeks no ke kanaka

He kumu maikaʻi o nā huaora like ʻole

He kumu maikaʻi loa nā leeks i nā huaora e pono ai ke olakino maikaʻi loa.

Aia i loko o kā lākou mau lau lau nā huaora nui e like me pyridoxine, folic acid, niacin, riboflavin a me thiamine i nā ʻāpana kūpono.

He mea nui ka folic acid no ka synthesis DNA a me ka hoʻokaʻawale cell. ʻO kā lākou pae kūpono i ka meaʻai i ka wā hāpai e hiki ke kōkua i ka pale ʻana i nā hemahema neural tube i nā keiki hānau hou.

Eia kekahi, ʻo nā leeks kekahi o nā kumu maikaʻi loa o ka vitamina A a me nā antioxidants ʻē aʻe, phenolic flavonoids e like me carotenes, xanthine, a me lutein.

He kumu ia o nā huaora pono ʻē aʻe e like me ka huaora C, ka huaora K, a me ka huaora E (5).

Kōkua ka Vitamin C i ke kino o ke kanaka e hoʻomohala i ke kūʻē ʻana i nā mea maʻi a me ka hoʻopau ʻana i nā radical manuahi pro-inflammatory.

Eia kekahi, ʻo nā kumu o ka leek he mau mea liʻiliʻi o nā minerale e like me ka potassium, iron, calcium, magnesium, manganese, zinc, a me selenium.

E heluhelu: Nā pono o ka wai artichoke 

Nā waiwai anti-cancer

ʻO ka wai Leek kahi kumu maikaʻi o nā allyl sulfide i hōʻike ʻia e hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau maʻi maʻi maʻi, ʻoi aku ka maʻi maʻi ʻōpū, ka maʻi prostate, a me ka maʻi maʻi ʻaʻai.

Mālama i ka maʻi puʻuwai

Ua hōʻike ʻia kekahi mau haʻawina e loaʻa i nā lālā o ka ʻohana Allium, me ka leeks, kahi hopena hoʻohaʻahaʻa haʻahaʻa i ke koko a hiki ke kōkua i ka pale ʻana i ka maʻi puʻuwai e like me ka arteriosclerosis, ka hahau ʻana, a me ka pau ʻole o ka naʻau.

Ua hōʻike ʻia ʻo Leek i kēia haʻawina (6) e kōkua i ka pale a hoʻomaikaʻi i ka hana o ka ate.

E hakakā me nā maʻi maʻi

Hoʻohana pū ka wai Leek ma ke ʻano he antiseptic agent, e kōkua i ke kino e hakakā i nā maʻi. Hiki iā ʻoe ke kau i kahi wai leek liʻiliʻi (extract) i kahi ʻeha e pale ai i ka maʻi.

Hoʻomaikaʻi i ke olakino digestive

ʻO Leek kekahi o nā meaʻai liʻiliʻi i loaʻa i nā prebiotics, kahi ʻano bacteria maikaʻi e pono ai no ka lawe ʻana i nā meaʻai.

Hoʻopau ka wai Leek i nā mea ʻino i loko o ke kino, hoʻoulu i ka hana peristaltic a kōkua i ka huna ʻana o nā wai hoʻoheheʻe, pēlā e hoʻomaikaʻi ai i ka hana digestive.

E heluhelu: ʻO nā pono o ka wai celery

Ka mālama ʻana i nā pae cholesterol olakino

Hoʻopili ʻia ka ʻai mau ʻana i nā leki i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole (LDL) a me ka hoʻonui ʻana i nā pae o ka cholesterol maikaʻi (HDL).

Maikaʻi no nā wahine hāpai

Pono ka wai Leek no nā wāhine hāpai no ka mea he nui ka nui o ka waikawa folic.

ʻO ka ʻai ʻana i ka folate i ka wā hāpai, hōʻike ʻia nā noiʻi, e hōʻemi i ka pilikia o ka neural tube defects.

Hoʻoikaika i nā iwi

ʻO nā leeks kahi kumu waiwai o ka calcium a me ka magnesium. Pono ka calcium me ka magnesium no nā iwi olakino.

Kōkua lākou i ka hoʻololi ʻana i ka vitamina D i kona ʻano hana i loko o ke kino a pēlā e hoʻoikaika ai i nā iwi.

Kāohi ʻana i ka anemia

Ma muli o kona ʻike hao, hiki nō i nā leki ke kōkua i ka pale ʻana i nā ʻano anemia like ʻole, ʻoi aku ka anemia deficiency hao.

He waiwai nō hoʻi ia i ka huaʻaʻa C, hiki ke kōkua i ka lawe ʻana i ka hao i loko o ke kino.

Heluhelu: ʻO nā pōmaikaʻi o ka wai mauʻu palaoa

Nā meaʻai wai Leek

wai hoʻomaʻemaʻe

Pono ʻoe (7):

• 6 mau lau leek
• ½ lita o ka wai mineral
• ½ manamana lima o ka ʻala
• 1 ka hupa cube defatted no ka ono

e hoomakaukau ai

• E holoi maikaʻi i ka leeks a me ka ʻala
• Wehe i ko lākou aʻa mai nā leeks (inā pono) a ʻokiʻoki i ʻāpana
• Wai paila
• E hoʻohui i nā ʻāpana leek a me ka hulu
• E hoʻokuʻu i nā mea a pau i loko o kahi blender a blender paha

Waiwai waiwai

E kōkua kēia wai leek iā ʻoe e hoʻemi i ke kaumaha. ʻAe, he mea kanu maikaʻi loa ka leek, no ka mea, maikaʻi loa kona hopena detoxifying no ke kōkua ʻana i ka poʻe makemake e hoʻemi i ke kaumaha.

No kēia kumu, he mea maʻalahi ka meaʻai no ka wai leek a i ʻole broth. E inu no hoi keia wai i ke anu, ke anu, a me ka eha o ka puu. Inu mehana no nā hopena maikaʻi loa.

ʻO ka smoothie kāloti leek

Oe e Pono:

• Nā kāpena 2
• 1 kīʻaha i ʻoki ʻia i nā leki
• ½ kīʻaha paʻi
• 1 kīʻaha wai mineral
• 4 ice cubes (ʻoi aʻe a emiʻole paha e like me kāu makemake)

e hoomakaukau ai

E hoʻomaʻemaʻe i kāu mau meaʻai (kāloti, leeks, parsley) a hoʻokomo iā lākou i loko o ka blender. E hoʻohui pū i ka wai a me nā pahu hau. Hiki iā ʻoe ke hoʻohui i ka wai liʻiliʻi a i ʻole ka liʻiliʻi ma muli o ke kūlike i makemake ʻia.

Waiwai waiwai

Aia kēia wai i ka beta carotene, he mea maikaʻi ia no nā maka a me ke koko. He mea hoʻomaʻemaʻe maikaʻi ʻo Parsley ma nā pae āpau o kou kino. Mālama nui ia i ke akepaʻa, puʻupaʻa, ʻōnaehana koko a me ka ʻāpana mimi.

ʻO kēia mau meaʻai a pau i hui pū ʻia me nā mea o ka leek e waiwai nui i kāu wai leek no ke olakino maikaʻi loa.

Nā hōʻailona a me nā contraindications no ka ʻai ʻana i ka leek

ʻAi pinepine ʻia nā leeks e nā mea a pau i nā meaʻai he nui a me nā kīʻaha o kēlā me kēia lā; a he kakaikahi ka poʻe i hoʻopiʻi e pili ana i ka hopena o ka leek.

No laila ua noa ʻoe e ʻai i ka nui kūpono o ia mea, e like me nā mea legume ʻē aʻe i kāu ʻai.

No ka poʻe e ʻai ana i ka wai leek e like me nā ʻōlelo aʻoaʻo kikoʻī no nā kumu e like me ka pohō kaumaha a i ʻole kekahi ʻano lāʻau lapaʻau holoʻokoʻa, ʻoi aku ka maikaʻi e kuhikuhi i kāu kauka.

Pēlā nō ka ʻai ʻana i kēia mea kanu i nā keiki a me nā wahine hāpai.

No ka poʻe maʻi mua i nā aniani a i ʻole ke kālika, ʻoi aku ka palekana o ka nānā ʻana i ka maʻi maʻi i ka leeks, no ka mea ʻo kēia mau mea kanu he ʻāpana o ka ʻano like.

Pono nō hoʻi e hoʻomaopopo he hiki ke hoʻololi ʻia ka wai leek me nā mea kanu ʻē aʻe i ʻoi aku ka maikaʻi a no ka ʻohana hoʻokahi ma ke ʻano o ka lāʻau lapaʻau.

ʻO ka onion a me ke kāleka, ʻoiaʻiʻo, hoʻohana nui ʻia no kēia kumu. Eia naʻe, ʻoi aku ka pilikia o ka ʻai ʻana i ke kālika a me ka aniani, ʻo ia hoʻi e pili ana i ka ʻala ikaika loa a lākou e hāʻawi aku ai, a me kā lākou ʻono i ʻōlelo ʻole ʻia e like me ka makemake o kēlā me kēia. .

Panina

Ma waho aʻe o kāna mau pono olakino, ʻo ka leek kahi mea kanu ʻono, ʻoiai ma ke ʻano o ka wai.

Hiki iā ʻoe ke hana iā ʻoe iho i nā ʻano wai wai like ʻole. E hoʻohui i kāna ʻāpana ʻōmaʻomaʻo me nā hua, ʻoi aku ka ʻāpala, kāloti, lemona a i ʻole ka ʻala.

Hiki iā ʻoe ke hana i ka wai leek me ke kō a i ʻole nā ​​mea kanu ʻē aʻe.

Inā loaʻa iā ʻoe kekahi mau meaʻai wai leek, mai poina e kaʻana like me ke kaiāulu Bonheur et Santé.