He waiwai haʻalele ʻia nā ʻōmaʻomaʻo, a i ʻole no ke aha he mea maikaʻi loa ka ʻai ʻana i ka ʻōmaʻomaʻo

ʻO ko mākou mau makuahine, nā kupuna wahine, ʻoi aku ka poʻe i kā lākou māla ponoʻī, makemake nui e hoʻolako i ka papaʻaina kauwela me nā salads, parsley, dill. Pono maoli nā ʻōmaʻomaʻo a pono no ke kino o ke kanaka. Akā, no ke aha mākou e hoʻohana pinepine ai, a ʻaʻole ʻai paha? No ke aha i ʻike ʻole ʻia ai ke kāpeti, broccoli, spinach ma kā mākou papaʻaina?

ʻO nā'ōmaʻomaʻo a me nā'ōpuʻu meaʻai he meaʻai kūpono no ka mālamaʻana i ke kaumaha, no ka mea, he haʻahaʻa kēia mau meaʻai i nā calories. Hoʻemi lākou i ka pilikia o ka maʻi kanesa, ka maʻi cardiovascular, no ka mea he haʻahaʻa lākou i ka momona, waiwai i ka fiber dietary, folic acid, vitamin C, potassium, magnesium, a loaʻa pū kekahi i nā phytochemical e like me lutein, beta-cryptoxanthin, zeaxanthin a me beta-carotene.

Ma muli o ko lākou kiʻekiʻe o ka magnesium a me ka haʻahaʻa glycemic index, ʻoi aku ka maikaʻi o nā ʻōmaʻomaʻo a me nā ʻōpala no ka poʻe me ka maʻi diabetes type 2. ʻO ka hoʻohui ʻana i hoʻokahi kīʻaha ʻōmaʻomaʻo i ka lā ua hoʻopili ʻia i kahi hōʻemi 9% o ka maʻi diabetes. Hāʻawi nā kiʻekiʻe kiʻekiʻe o ka vitamina K i ka hana ʻana i kahi protein pono no ke olakino iwi.

ʻO nā kumu a me nā ʻōmaʻomaʻo ke kumu nui o ka hao a me ka calcium i kēlā me kēia meaʻai. Eia nō naʻe, ʻaʻole hiki i ka puaʻa a me ka spinach ke kaena i kēia ma muli o ke kiʻekiʻe o ka oxalic acid. ʻO ka Beta-carotene, ka mea waiwai i nā greens, i loko o ke kino o ke kanaka ua hoʻololi ʻia i ka vitamina A, kahi e hoʻomaikaʻi ai i ka pale ʻana.

- nā carotenoids i loko o nā lau ʻōmaʻomaʻo ʻeleʻele - ua paʻa i ka lens o ka maka a me ka ʻāpana macular o ka retina, no laila ke pāʻani nei i kahi hana pale no ka maka. Kāohi lākou i ka hoʻomohala ʻana o nā cataracts a me ka degeneration macular e pili ana i ka makahiki, ʻo ia ke kumu nui o ka makapō pili makahiki. Wahi a kekahi mau noiʻi, hiki i ka lutein a me ka zeaxanthin ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano o ka maʻi kanesa, e like me ka maʻi kanesa o ka umauma, ka maʻi ʻaʻai māmā, a me ke kōkua ʻana i ka pale ʻana i ka maʻi cardiovascular a me ka hahau.

he bioflavonoid i loaʻa i ka nui ma nā lau ʻōmaʻomaʻo. Loaʻa iā ia he antioxidant, anti-inflammatory, a me nā waiwai kūikawā i ka hakakā ʻana i ka maʻi kanesa. Hoʻopaʻa pū ʻo Quercetin i nā mea i komo i loko o nā hopena maʻi, hana ma ke ʻano he mea pale i ka huna ʻana o ka mast cell a hoʻemi i ka hoʻokuʻu ʻana o interleukin-6.

Hiki mai nā ʻōmaʻomaʻo a me nā lau i nā ʻano kala like ʻole, mai ke kala ʻulaʻula o ke kāpeti a hiki i ke kala ʻōmaʻomaʻo o ka spinach. Eia kekahi, he waiwai ka laulā o nā meaʻono:ʻono,ʻawaʻawa, peppery, paʻakai. ʻO ka ʻōpiopio o ka ʻōpuʻu, ʻoi aku ka palupalu a palupalu i kona ʻono. ʻOi aku ka paʻakikī o nā lau a me ka ʻala ikaika. Loaʻa ka ʻono ʻoluʻolu i ke kāpeti, beets, spinach, ʻoiai ʻo ka arugula a me ka sinapi he ʻono i ka ʻono. ʻO ka salakeke i piha i nā ʻōmaʻomaʻo he lawa nā meaʻai a me nā kemika e mālama ai mākou i ke olakino. Mai haʻalele i kahi waiwai poina maoli e like me nā greens!

 

Kiʻi kiʻi:  

Waiho i ka Reply