ʻO kā Cabbage kekahi o nā mea kanu kaulana loa ma nā latitu o Rūsia, akā naʻe, ʻo ka ʻoiaʻiʻo, ʻaʻole i aloha ʻia e nā mea a pau. I kēia manawa, waiwai nui ke kāpeti i ka fiber a me nā meaʻai like ʻole. ʻAʻole ʻoluʻolu ke kāpeti ʻO'ōmaʻomaʻo, poni, keʻokeʻo, hōʻikeʻia e nāʻano likeʻole. ʻAʻole maikaʻi wale ka kale poni ʻulaʻula, akā aia pū kekahi i nā anthocyanins, i hōʻike ʻia he mau waiwai anti-carcinogenic. ʻO kahi koho hoihoi e pili ana i ke kāpeti: ʻoki liʻiliʻi a hoʻokomo i loko o ka tortilla (corn tortilla). E hoʻohui i nā aniani ʻono maikaʻi ʻia, nā ʻōmato ʻokiʻoki, kāu meaʻai punahele a me kahi avocado liʻiliʻi i ka tortilla. ʻOno! He mea maikaʻi ke kāpeti no kou pūhaka He haʻahaʻa loa kēia mea kanu i ka momona a me ka cholesterol a, e like me ka mea i ʻōlelo ʻia ma luna, he kumu maikaʻi ia o ka fiber. E ho'āʻo i kahi pūhaka lohi a me kahi kiʻi nani? ʻO ka manawa kēia e hoʻohui i ke kāpeti i kāu salakeke meaʻai. E hoʻohui i ke poʻo i kālai ʻia, e hoʻohui i ka vīnega raiki, nā kulu liʻiliʻi o ka aila sesame, kekahi sesame toast a me nā pīni edamame. Hoʻoikaika ʻo Kāpeti i ke ola kino… Ma muli o ke kumu maikaʻi o ka huaora K a me C, kōkua ke kāpeti i ke kino e pale aku i nā mea maʻi maʻi a hoʻopau i nā radical manuahi ʻino. ʻO ka nui o ka huaora C e hoʻoikaika i ke kūlana o nā iwi. … a he kumu ia o ka folate
ʻO ka waikawa Folic kekahi o nā mea nui o ka DNA. E hoʻāʻo e ʻoki i ka bok choy a palai me nā mea kanu ʻē aʻe, kāloti, halo, kālika.