ʻO ke Kulanui ʻo William Patterson University ma New Jersey, ʻo Jennifer Di Noia i hana i kahi papa inoa o ka 47 mana "kūlohelohe" pono loa o nā mea kanu a me nā mea kanu.
ʻO ka mea pono ʻoi loa nā koloke a me nā lau uliuli uliuli i waiwai ʻole i nā mea momona a me nā wikamina akā kōkua pū kekahi e pale i ke kino mai ka maʻi ʻaʻai a me nā maʻi puʻuwai.
Eia nā TOP 7 mea kanu a me nā mea kanu i pono e ʻoi aku ma mua o nā mea ʻē aʻe e kau ma kāu papa kuhikuhi.
Nui lākou i nā huaora B, C, a me K, ka puluniu, ka puna, ka hao, Riboflavin a me ka folic acid, e kōkua ai e pale i ke kino mai ka maʻi ʻaʻai a me nā maʻi puʻuwai. Loaʻa iā lākou ka palena iki o nā calorie.
Kaulike
Loaʻa i kāna mau lau a me nā koʻokoʻo ma mua o 15 mau vitamina a me nā minelala pono. I ka salakeke cress, ʻoi aku ka nui o ka hao ma mua o ka milo a ʻoi aku ka nui o ka calcium ma mua o ka waiū; ʻoi aku ka wikamina C ma mua o nā ʻalani.
I ka salakea cress haʻahaʻa haʻahaʻa a me nā antioxidant he nui. Hoʻoikaika ia i nā iwi, nā niho a pale i ka neuronal i ka lolo. A ʻo kona pae o ka wikamina A i ʻike ʻia he Retinol ka mea nui no ka ʻōnaehana paleʻea.
Kekahi o ka mea maikaʻi loa culinary ano o cress - versatility. Hoʻokomo nā ʻōmaʻomaʻo i ka salakeke hou, mahu, hoʻohui ʻia i nā sopa nīoi. Ma UK he mea hoʻohui maʻamau o nā sandwiches i lawelawe ʻia ma ka hola 5.
Cabbage
Loaʻa iā ia ka indole-3-carboxylic acid, a he mana nui ia no ka detoxification o ke ake, a ʻo ka hopena, ka hopena o nā toxins. ʻO ka ʻai mau ʻana o ke kāpena Pākī a me nā mea pāpaʻi ʻē aʻe e hoʻopaneʻe i nā kaʻina hana ʻelemakule. Eia kekahi, ʻo ka huaʻai A me D e hoʻomaʻemaʻe a olakino hoʻi ka ʻili.
A ʻo ka hui pū ʻana o ka kāpena Pākē a me ka kukama (sulfur + silicon) e hoʻoulu ai i ka ulu ʻana o ka lauoho a pale i ko lākou nalo ʻana. Akā pono ia ma kahi o ʻekolu mau manawa o ka pule.
ʻO Chard
Nui ka waiwai o nā lau ʻōmaʻomaʻo i nā huaora (ʻo ia hoʻi ʻo carotene), nā kō, nā protein, a me nā paʻakai mineral. Hāpai ka hoʻonui hoʻonui ʻia o ka huaora K i ka hoʻomaʻemaʻe ʻana i ke koko a hōʻoia i ka hoʻopili maʻamau. ʻO ke kiʻekiʻe o ka calcium i nā lau ʻōmaʻomaʻo e kōkua i ka hoʻoikaika ʻana i nā niho a me nā iwi a me ka hao ka pale o ka anemia.
Loaʻa i ka Chard ka fiber a me ka waikawa poni, kahi e normalize ai i nā pae kō kō, no laila hōʻike nā diabetics chard a me nā ʻano anti-cancer kū hoʻokahi i nā hopena o nā pae kiʻekiʻe o nā antioxidants. Hoʻohui ʻia, hoʻonui ka lau chard i ka hana lolo, kūpono no ka normalization o ka ʻike, maikaʻi no ka naʻau a me nā kīʻaha koko.
ʻO greens greets
ʻO ka hihia inā ʻoi aku ka waiwai o nā piko ma mua o nā aʻa. ʻO ke kumu hao ma waena o nā mea kanu ka lua ma mua o nā legumes. E hoʻohui i kēia beta-carotene (e pili ana i ke olakino o ka maka a me ka retina), calcium, a me ka magnesium - mai hoʻolei i ka piko i ka wā e kuke ai. A kōkua maikaʻi ia i ka hoʻopaʻa ʻana i ka ʻōnaehana nerve - e nānā i nā kūlana koʻikoʻi.
I ke kuʻikahi "Art of kuke kuke", i hoʻopaʻa ʻia i ka 1st-kenekulia AD, kaʻana ka Helene chef i kahi beet "hua ʻalani", i hoʻohui ʻia i ka broth (ka prototype o ka sup) a me nā lau e ʻai ʻia me ka ʻumiʻumi a me ka bata.
Spinach
Loaʻa i ka spinach ka nui o nā wikamina (nā wikamina C, E, PP, provitamin a, b wikamina, vitamini H) a me nā mea e loaʻa ai (calcium, phosphorus, potassium, magnesium, iron, selenium, a pēlā aku.). ʻO ka spinach kahi huahana calorie haʻahaʻa loa, no laila pono wale no ka poʻe e make ana i ka make. Hoʻohui ʻia, loaʻa i ka milo ka nui o nā protein a me nā fiber maikaʻi.
E mālama i nā pae kiʻekiʻe o ka hao i ka hana kuke, e hoʻopili mau i kahi vīnega a wai wai lemon paha.
Chicory
Loaʻa i kahi liʻiliʻi: no 7% o ka waiwai o kēlā me kēia lā o selenium, manganese, phosphorus, potassium, a me nā minela ʻē aʻe. Hiki i ka Choryory ke hoʻopili maikaʻi i nā pae o ka hormones sex. A loaʻa iā ia nā oligosaccharides i ka waiū umauma kanaka. E loaʻa i ka salakeke kahi ʻono nīni maikaʻi.
Letusi
Ua ulu ʻia ka lettuce ʻo Iceberg ma ʻAigupita Kahiki, ma mua no ka aila a me nā ʻanoʻano, a ma ia manawa wale nō ma muli o nā lau momona i ʻai ʻia.
20% o ia i hana ʻia mai ka protein i ka lilo o ka mea, i slang Western nutrisyistsists, loaʻa ka inoa kapakapa "gorillas" i waena o ka mauʻu. ʻO ka puluniu leta o ka lettuce e kōkua ai i ka hoʻoponopono ʻana i ka digestion a, ʻaʻole e lilo ke kaupaona akā e hoʻoponopono i kahi hopena maikaʻi ma nā unahi i ka wā lōʻihi.
ʻO kahi mea hoihoi i ka loaʻa ʻole o nā hua ʻeono a me nā mea kanu i kēia papa inoa o ka ikehu: raspberries, tangerines, cranberry, kālika, ʻaka, a me nā blackberry. Akā ʻoiai kēia, loaʻa iā lākou āpau ka nui o nā wikamina a me nā minelala, ʻoiai, e like me ka hoʻopaʻa ʻana, ʻaʻole waiwai nui i nā meaola.