ʻO ka waiwai kūpono
Ua ʻike ʻia nā kukama no ka haʻahaʻa haʻahaʻa o nā calorie, ʻo 16 calories wale nō ma ke kīʻaha, ʻaʻohe momona, cholesterol, a i ʻole sodium. Eia kekahi, ʻo ka lawelawe ʻana i nā kukama he 1 kalama wale nō o nā kalapona— lawa e hāʻawi iā ʻoe i ka ikehu me ka ʻole o nā hopena hoʻonāukiuki! Maikaʻi nō hoʻi ʻo Kukama ma muli o kona ʻano fiber kiʻekiʻe, ʻo ia hoʻi, i hui pū ʻia me 3 gram o ka protein i kēlā me kēia aniani, e hana ai i nā kukama i mea puhi momona maikaʻi.
He mea nui e hoʻomaopopo, ʻoiai ʻaʻole nui nā huaora a me nā minela i loko o nā kukama, hoʻokahi lawelawe liʻiliʻi e hāʻawi iā ʻoe i nā huaora a me nā meaʻai āu e pono ai i nā mea liʻiliʻi.
ʻO ka ʻai ʻana i hoʻokahi kīʻaha kukama e hāʻawi i nā huaora A, C, K, B6 a me B12, a me ka waikawa folic a me ka thiamine. Ma waho aʻe o ka sodium, aia nā kukama i ka calcium, ka hao, ka manganese, ka selenium, ka zinc a me ka potassium.
He aha ke ʻano o kēia? ʻOiai ʻaʻole e uhaʻi ka kukama i nā moʻolelo e pili ana i ka meaʻai, hoʻopiha piha ia i kāu lako o nā huaora a me nā minela.
No ke aha he maikaʻi nā kukama no ke olakino
Ma muli o kona kiʻekiʻe o ka wai, maikaʻi ka kukama no ka hoʻohana ʻana i waho - hiki ke hoʻohana ʻia e hoʻomaʻemaʻe i ka ʻili, e kau ma luna o nā lihilihi e hōʻemi i ka puffiness ma lalo o nā maka. Kōkua ka wai kukama i ka lā. Akā, maikaʻi nō hoʻi ka wai o nā kukama ke lawe ʻia i loko, e kōkua ana i ka hoʻohemo ʻana i kou kino i nā mea ʻawaʻawa e hiki ai iā ʻoe ke maʻi.
ʻOiai ʻaʻole ʻo ka kukumba he mea momona momona ma kāna iho, ʻo ka hoʻohui ʻana i ka kukumba i ka salakeke hiki ke hoʻonui i kāu ʻai i kēlā me kēia lā a kōkua i ka pohō kaumaha. He kumu maikaʻi loa ka ʻili kukama no ka fiber meaʻai, hiki ke hoʻopau i ka constipation a pale aku i kekahi ʻano o ka maʻi maʻi ʻaʻai.
Hoʻokahi kīʻaha kukama, loaʻa iā 16 micrograms o ka magnesium a me 181 mg o ka potassium, hiki ke kōkua i ka hoʻomalu a hoʻemi i ke koko kiʻekiʻe.
ʻO kekahi waiwai koʻikoʻi o nā kukama i ʻike pinepine ʻole ʻia e pili ana i ka 12% o ka pono o ka vitamina K i kēlā me kēia lā i loaʻa i 1 kīʻaha wale nō. Kōkua kēia huaora i ke kūkulu ʻana i nā iwi ikaika, hiki ke hōʻemi i ka pilikia o ka osteoporosis a me ka ʻāʻī.