ʻO ʻOkakopa ka mahina ʻohi kāpeti. Noho kēia mea kanu i kahi kūpono i ka meaʻai o kēlā me kēia mea kanu a pono e hāʻawi ʻia i ka nānā kūikawā. E nānā mākou i nā ʻano nui o ke kāpeti a me kā lākou mau pono pau ʻole.
Hoʻohālikelike ʻia ke kāpeti Savoy e like me ka pōpō me nā lau corrugated. Mahalo i nā pūhui polyphenolic, loaʻa iā ia nā waiwai antioxidant ikaika. He waiwai nui ka kāpena Savoy i nā huaora A, C, E a me K, a me nā hua B. Loaʻa iā ia nā minerale penei: molybdenum, calcium, iron, potassium, zinc, magnesium, manganese, phosphorus, selenium, kekahi keleawe, a me nā amino acids like lutein, zeaxanthin a me choline. ʻO Indole-3-carbinol, kahi ʻāpana o ka kāpeti savoy, hoʻoulu i ka hoʻoponopono ʻana o nā pūnae DNA. ʻO ka kāpena Savoy kahi koho maikaʻi no nā salakeke.
Hoʻokahi kīʻaha o kēia kāpeti he 56% o ka haʻawina i ʻōlelo ʻia i kēlā me kēia lā o ka huaora C. ʻO ka nui like o ke kāpeti ʻulaʻula he 33% o ka haʻawina i kēlā me kēia lā o ka huaora A, pono ia no ka ʻike olakino. ʻO ka Vitamin K, ka hapa o ia mea i piha i ka osteoporosis, atherosclerosis a me nā maʻi maʻi tumora, aia pū kekahi i ke kāpeti (28% o ka maʻamau i ka aniani 1).
No nā poʻe noho o nā ʻāpana ʻākau, me Russia, ua manaʻo ʻia ʻo ia ka mea pono loa, no ka mea, he ʻano huahana ia o ka ulu ʻana i kā mākou latitude. Ma waho aʻe o ka huaʻa C, loaʻa iā ia ka beta-carotene, nā huaora B, a me kahi mea like me ka vitamina like ʻole - he huaora e pale a hōʻoluʻolu i ka ʻōpū o ka ʻōpū (ʻaʻole pili i ka sauerkraut).
Hoʻokahi kīʻaha kale maka: 206% o ka ʻai ʻana i kēlā me kēia lā o ka huaora A, 684% o ka RED o ka huaora K, 134% o ka RED o ka huaora C, 9% o ka RED o ka calcium, 10% o ka RED o keleawe, 9% o ka RED o ka potassium, a me 6% o ka RED o ka magnesium. ʻO kēia a pau ma 33 calories! Aia nā lau Kale i nā ʻakika momona omega-3 i mea nui no ko mākou olakino. ʻO nā antioxidants ikaika i ka kale ʻo kaempferol a me quercetin.
Aia i loko o ka kāpena Kina, a i ʻole bok choy, nā pūhui anti-inflammatory, me ka thiocyanate, he antioxidant e pale ana i nā cell mai ka mumū. Hoʻomaikaʻi maikaʻi ʻo Sulforaphane i ke koko a me ka hana ʻāʻī. Loaʻa i ka kāpena Bok choy nā huaora B6, B1, B5, folic acid, nā huaora A a me C, a me nā phytonutrients he nui. Hoʻokahi kīʻaha he 20 calories.
Ma ka ʻākau, noho ka broccoli i kahi kūlana kiʻekiʻe ma waena o nā mea kanu. ʻO nā ʻāina kiʻekiʻe ʻekolu no ka hana broccoli ʻo Kina, India a me ʻAmelika Hui Pū ʻIa. Hoʻokalakala ʻo Broccoli i ke kino, hoʻomaʻemaʻe, hoʻoikaika i ke olakino a me ka iwi, a he antioxidant ikaika. He mea maikaʻi loa ia ma ke ʻano o nā salakeke maka a me nā soups, stews a me nā casseroles.