He waiwai nui ka puaʻala He haʻahaʻa ka puaʻa kalapona akā he kiʻekiʻe i ka vitamina C, potassium, calcium, a me ka fiber. Loaʻa i ka nui o ka huaora K1, sulforaphane, glucosinolates, carotenoids, a me indole-3-carbinol. A i kēia manawa e pili ana i nā pono o kēlā me kēia meaʻai.
Vitamin C Pono ka Vitamin C e ke kino no ka hana ʻana i ka collagen, kekahi o nā protein koʻikoʻi e pili ana i ka hoʻokumu ʻana o ka ʻiʻo connective, a me ka synthesis o ka glutathione, e hoʻonui ai i ka hana immune a pale i nā cell a me nā ʻiʻo mai nā radical manuahi. He maʻalahi loa ka Vitamin C i ka wela, no laila ʻoi aku ka maikaʻi o ka kuke ʻana i ka pua puaʻa ma kahi haʻahaʻa haʻahaʻa a ʻai ʻia paha. Sulforaphane ʻO Sulforaphane ke kumu o kēlā ʻala ʻē i ka lumi kuke ke kuke ʻoe i nā mea kanu cruciferous e like me ka pua puaʻa. He waiwai ikaika loa ka Sulforaphane: pale ia i ke kino mai ka ma'i a me ka ma'i 'a'ai. Me ka glutathione, kōkua ia e hoʻoneʻe i nā toxins mai nā ʻāpana o ke kino. Glucosinolates a me indole-3-carbinol E like me ka sulforaphane, loaʻa i nā glucosinolates ka sulfur, kahi e hāʻawi ai i kahi ʻala. I loko o ke kino, ua wāwahi ʻia nā glucosinolates a hana i nā pūhui hana biologically - indoles, nitriles, thiocyanates a me isothiocyanates. Ua hōʻike nā haʻawina i kēia mau pūhui, ʻoi aku ka indole-3-carbinol, hiki ke pale i ka ulu ʻana o ka maʻi kanesa i nā ʻiole a me nā ʻiole. Mālama pū nā Glucosinolates i ka DNA cell mai ka pōʻino a loaʻa iā lākou nā waiwai anti-inflammatory.
Aia kekahi manaʻo he hopena maikaʻi ʻole ka glucosinolates i ka hana o ka thyroid gland, ʻoi aku hoʻi i nā poʻe me ka haʻahaʻa iodine i loko o ke kino. Inā ʻo kēia kou hihia, e hoʻopalapala i ka pua puaʻa. A inā loaʻa iā ʻoe ka palekana maikaʻi, hiki iā ʻoe ke ʻai i ka cauliflower maka (akā ʻoi aku ka maikaʻi ma nā mea liʻiliʻi). Wikamina K1 Loaʻa pū kekahi i ka huaʻai K1 (31 mg/100 g). Inā loaʻa i ke kino ka nui o ka huaora K1, hiki iā ia ke hoʻohui iā ia i loko o ka huaʻa K2. He mea nui kēia mau huaora ʻelua no ka hoʻopili koko kūpono. Ma ke ala, loaʻa ka huaora K2 i kekahi mau meaʻai, e like me ka pata.
ʻAʻole nalowale ka huaʻai K1 i ka kuke ʻana, a e like me kekahi mau haʻawina, ʻo ka kuke ʻana i ka microwave e hoʻomaikaʻi i ka absorption o kēia vitamina (ʻoiai ʻaʻole kēia he kumu noʻu e hoʻomaka ai e hoʻohana i ka microwave).
Pehea e kuke pono ai i ka cauliflower
- e hoʻolapalapa i loko o ka paila pālua a hiki i ka al dente - e hoʻomoʻa i ka umu ma kahi haʻahaʻa haʻahaʻa (ma lalo o 160C) - palai i loko o ka pā ma kahi wela haʻahaʻa.
Nui nā ʻano ʻai puaʻala maikaʻi loa ma laila. Inā ʻoe e hoʻāʻo nei e ʻoki i nā kalapona a māʻona ʻoe i ka laiki, makemake ʻoe i kēia meaʻai. ʻO ka cauliflower me ka lime a me ka cilantro
nā mea hoʻohui: 1 poʻo puaʻa ʻai 2 punetēpuni wai ʻaʻa ʻole (ke koho ʻia me nā mea kanu) wai o 1 lime 2 punetēpē ʻaila ʻaila ½ kīʻaha cilantro hou i ʻoki ʻia i ka paʻakai moana e ʻono ai 1 kumu ʻonika ʻōmaʻomaʻo, ʻoki ʻia (koho)
'Apena: 1. I loko o ka blender a i ʻole ma ka grater, e wili i ka cauliflower i ka nui o ka raiki. 2. E hoʻoheheʻe i ka pata i loko o ka pā palai ma luna o ka wela wela a hoʻomoʻi māmā i ka cauliflower, e hoʻoulu mau a hoʻohuli (5-10 mau minuke). 3. E hoʻohui i ka wai lime, ka ʻaila ʻaila, cilantro a me ka paʻakai e ʻono. E hoʻokuʻu mālie, e hoʻonohonoho i nā papa, e kāpīpī me nā'ōmaʻomaʻo'ōmaʻomaʻo a lawelawe. E hauʻoli i kāu ʻai! Puna: Unuhi: Lakshmi