11 Nā Pono Pono o ka ʻAi Kukama i kēlā me kēia lā

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Crunchy, momona, hou a olakino - eia kekahi o nā huaʻōlelo i hiki i kekahi ke hoʻohana e wehewehe i nā kukama! Hiki iā lākou ke ʻai ma ke ʻano he meaʻai māmā, hoʻohui ʻia i kāu salata a i ʻole i ka sanwī a i ʻole hiki ke hoʻohui ʻia i kāu mau mānoanoa. ʻOi loa ke olakino a me ka hōʻoluʻolu, waiwai nā kukama i ka wai a hiki ke hāʻawi i nā pōmaikaʻi maikaʻi i ka poʻe e ʻimi nei e lilo ka kaumaha ^[1] .

ʻO ka mea leʻaleʻa, ua ʻike anei ʻoe he hua maoli ka kukoma ʻaʻole ka mea kanu. Kōkua kēia huaʻai a me nā mea kanu i ka hoʻopau ʻana i nā mea ʻino mai ke kino a hoʻomaikaʻi i kou olakino holoʻokoʻa. No ka ʻohana hoʻokahi o ka palaʻai, kaʻuala a me ka ipu wai ka ʻoka, a he 95 keneta keneta wai e kōkua e mālama pono iā ʻoe. ^[elua] .

Pepa i lalo e mākaʻikaʻi i nā hopena kukama kupaianaha i kou kino inā e hoʻopau ʻia i kēlā me kēia lā.

Waiwai Nutritional Cucumber

100 gram o ka crunchy mea kanu-hua he 16 calories ikehu, 0.5 g dietary fiber, 0.11 g fat, 0.65 g protein, 0,027 mg thiamine, 0.033 mg riboflavin, 0.098 mg niacin, 0.259 mg pantothenic acid, 0.04 mg vitamin B6, 0.079 mg manganese a me ka 0.2 mg kiniki ^[3] .

ʻO nā mea i koe i koe i ka kukama e like me kēia:

• 3.63 g haʻalā
• 1.67 g kō
• 95.23 g wai
• 1.3 mcg fluoride
• 7 mcg folate
• 2.8 mg wikamina C
• 16.4 mcg huaʻai K
• 16 mg o ka puna
• 13 mg makanekiuma
• 24 mg phosphorous
• 147 mg potassium
• 2 mg sodium

ʻO nā pono olakino o ka timama

Hoʻopili ʻia me nā mea momona e like me Vitamin K, Vitamin B, keleawe, potassium, Vitamin C a me ka manganese, ʻo ka ʻai ʻana i ka kukama e pale aku ai i nā hemahema o ka momona a hoʻemi i ka hopena o nā maʻi maʻi ma muli o ke kū ʻana o nā polyphenols a me nā hui pū kekahi. ^[4] , ^[5] , ^[6] , ^[7] , ^[8] .

1. Hoʻoemi i ke koʻikoʻi

Nui nā waiwai i nā kukama, ʻoi loa hoʻi ka vitamini B paʻakikī e hoʻopili pū ana me ka huaʻai B1, ka wikamina B5, a me ka lāʻau B7. Hana pū kēia mau huaora i ka hoʻomaha ʻana i kāu ʻōnaehana a kōkua e hāʻawi i ke kōkua mai ka weliweli weliweli a me ka hopohopo i hoʻokomo ʻia e ke koʻikoʻi.

2. Hoʻoponopono i ka pohō kaumaha

Ua lilo nā kukama i mau hua e pono ai e hoʻohui i kāu papaʻai papa hoʻēmi kino. Pono ʻoe e hoʻomanaʻo ʻo ka ʻai wale ʻana i nā kukama ʻaʻole ia e kōkua i ka pohō kaumaha. Eia nō naʻe, kōkua ka ʻai ʻana i ka kukama no ka mea ʻaʻole ia e hāpai i ka loaʻa ʻana o ke kaupaona a kaohi iā ʻoe mai ka ʻai māmā ʻana i nā meaʻai maikaʻi ʻole.

3. Hoʻonui i ke olakino lolo

Loaʻa i nā kukama kahi flavonoid anti-inflammatory i maikaʻi loa i ka hāpai ʻana i ke olakino lolo. Hoʻoikaika ka flavonoid i ka pilina o kāu mau neurons, a laila hoʻomaikaʻi i kou ʻike. ʻAʻole ia e kōkua wale i ka mālama ʻana i kou hoʻomanaʻo akā e pale nō hoʻi i nā hunaola nerve mai ka poino pili i ka makahiki.

4. Hoʻonui i ka digestion

Waiwai nā kukama i ka pulupulu a me ka wai i hiki ke hoʻoheheʻe ʻia. E hoʻomaka i kahi ʻano olakino ma ka hoʻohui ʻana i nā kukama i kāu salakeke me nā ʻanoʻano sesame a me ka vīnega ʻāpala cider. He maikaʻi loa kēia no kāu ʻōnaehana digestive no ka mea kōkua ia i ka pale ʻana i ka reflux acid. E kōkua pū nā kukama e hōʻemi i nā pae pH i loko o ka ʻōpū a e kōkua pū hoʻi i ka hakakā ʻana i ka paʻa paʻa.

5. Pale i ke olakino puʻuwai

Loaʻa i nā kukama nā pae kiʻekiʻe o ka potassium, kahi maikaʻi loa i ka hoʻoponopono ʻana i ke kahe o ke koko. Hana ka potassium ma ke ʻano he electrolyte e kōkua i ka hoʻoponopono ʻana i nā hana pūnaewele. Kōkua pū ia i ka mālama ʻana i nā ʻōnaehana, nā hoʻohaʻahaʻa puʻupuʻu, a me nā hana puʻuwai pū kekahi. Eia kekahi, ʻo ka ʻili o ka fiber i nā kukama e kōkua i ka pale ʻana i ke kūkulu ʻia ʻana o ka kolesterol i loko o nā aʻa a pale i nā ālai arterial.

6. Hoʻonui i ka neʻe ʻana o ka ʻōpū

ʻO kekahi keu pono nui loa o ka ʻai mau ʻana o ka kukoma ka mea kōkua ia i ke kākoʻo ʻana o ka ʻōpū mau. Waiwai i ka wai a me ka hoʻoheheʻe ʻia o ka fiber, kōkua nā kukama i ka hoʻomaikaʻi ʻana i ka paʻa o ka noho, pale i ka paʻa ʻana, a kōkua i ka mālama mau. Hiki iā ia ke kōkua i ka hoʻonui i ka pinepine o ka ʻōpū i ka hānai ʻana i nā bacteria maikaʻi o ka ʻōpū ^[9] .

7. Hoʻopau i nā mea make

Nui ka waiwai o nā kukama i ka wai, e hoʻolilo iā ia i lāʻau lapaʻau kūlohelohe e hana me ka make wai a luhi paha. Pēlā nō, ʻo kēia waiwai momona o ka kukama e lilo ia i mea maikaʻi i ka hemo ʻana o nā toxins i makemake ʻole ʻia i loko o kou kino.

maka hua no ka ulu lauoho

8. Hoʻoemi i ka makaʻu maʻi ʻaʻai

Loaʻa i nā antioxidant e kōkua i ka pale ʻana i ka hoʻōla ʻia e hana i nā radical manuahi i hiki ke alakaʻi i nā ʻano maʻi maʻi mau, hiki ke kuhikuhi ʻia ka kukama ma ke ʻano he pono i ka pale ʻana i ka hoʻomaka ʻana o ka maʻi ʻaʻai. ʻO ka waiwai detoxification a me kahi o ka waiwai antioxidant o ka kukama e hakakā ana i nā keena radical i loko o kou kino.

9. Hoʻonui i ke olakino olakino

ʻO kekahi o nā pono nui ʻē aʻe o ka ʻai mau ʻana i ka kukama ma kahi maʻamau ʻo ia ka mea e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae waikawa uric i kāu ʻōnaehana, a pēlā e mālama pono ai i kou puʻupaʻa. Manaʻo ʻia he lāʻau kūlohelohe ia no ka hoʻomaʻemaʻe ʻana i nā puʻupaʻa, no ka mea, huki ia i nā ʻōpala a hoʻonā i nā pōhaku ʻili liʻiliʻi.

10. E hoʻōla i ka maʻi kōpū

ʻO nā pōmaikaʻi ʻai cucumber e hele hohonu i ka ʻōnaehana. Ke hiki mai i ka maʻi ʻōpū, he hana kupaianaha ka waiwai hoʻoluʻolu o ka kukama. Kōkua ka alkalinity o ka kukumba i ka maʻi ʻōpū o ka ʻōpū. Hiki i ʻelua mau aniani o ka wai kukama ke hoʻopau ʻia i kēlā me kēia lā e loaʻa ai ke kōkua ^[10] .

11. Hoʻoponopono i ke kahe o ke koko

Hoʻoili ʻia me ka fiber, potassium a me ka kukoma kukoma i loaʻa kahi kūlana maikaʻi loa i ka mālama ʻana i nā kaomi koko ma lalo o ka kaohi. E piʻi i ke koko kiʻekiʻe a i ʻole ke koko haʻahaʻa, pono ka kukoma maikaʻi i nā kūlana ʻelua ^{[umikumākahi]} .

Nā ʻAina Kukama Ola

1. Kukama, kōmato a me ka salakeke avocado]

Nā Pono ^[12]

• 2 he punetune o ka aila ʻoliva wahine puʻupaʻa
• 1 ʻalani teaka ʻalani zest
• & paʻakai frac12 teaspoon
• & frac12 puna meli
• & frac12 teaspoon aniani puna
• 1 kukama nui, ʻokiʻoki
• 1 kīʻaha kīʻaha cherry, hapalua
• ʻO 1 avocado pala, ʻoki ʻia, kua ʻia a kua ʻia

Kuhikuhi

• ʻO ka ʻaila Whisk, ka vīnega, ka ʻalani ʻalani, ka paʻakai, ka meli, a me ka pauka ʻili i loko o kahi pola nui.
• E hoʻohui i ka kukama a hoʻolei mālie.
• Uhi a waiho mar marina no 15 mau minuke.
• Pākuʻi i loko o nā kōmato a me ka avocado.
• Hui a lawelawe.

2. Slushie kukama kōma

Nā Pono

• 5 mau kīʻaha wai meli i paʻa
• 1 kīʻaha ʻokiʻoki i ka kukama hou
• wai o 2 lime
• & frac12 kīʻaha wai anuanu

Kuhikuhi

• Hoʻohui pū i nā mea hoʻohui āpau a hiki i ka laumā.
• Inā ʻaʻole hui pū ʻia ka wai, hoʻohui i kahi wai keu.

3. ʻOluʻolu ka hua & kukama

Nā Pono

• & kīʻaha frac34 ʻoki liʻiliʻi i nā ʻalani ʻalani
• 1 kīʻaha mauʻu strawberry hou
• & kīʻaha frac12 ʻoka kukama
• & frac14 kīʻaha ʻokiʻoki ʻokiʻoki
• 1 punetēpē i ʻokiʻoki ʻia i ka cilantro hou
• 1 teaspoon lime zest
• 2 punetune wai lime
• 1 wai puna ʻalani
• 1 kōpana meli
• & frac12 teaspoon paʻakai koleke

Kuhikuhi

• Hoʻohui i nā strawberry, ʻāpana ʻalani, kukama, ʻaka, cilantro, lime zest, wai lime, wai ʻalani, meli a me ka paʻakai i loko o kahi pola waena.
• E noho ia no 10 mau minuke.
• E lawelawe koke.

Nā ʻaoʻao ʻaoʻao

• Loaʻa i ka cucumber nā toxins e like me nā cucurbitacins a me nā tetracyclic triterpenoids i hiki ke hoʻopilikia i kou olakino. ^[13] .
• ʻO ka nui o nā hua momona wai hiki ke waiho iā ʻoe i ka wai maloʻo ma muli o ke kū ʻana o cucurbitacin.
• Hiki ke hana i ka ʻike vitamin C kiʻekiʻe ma ke ʻano he pro-oxidant.
• Hiki paha ke sinusitis ^[14] .
• ʻO ke ʻano diuretic o kēia mau mea kanu e hoʻonāukiuki pinepine i ka urination.
• ʻO nā kukama nā kumuwaiwai maikaʻi o ka fiber, no laila hiki i ka ʻai ʻole kaohi ke waiho iā ʻoe i momona ^{[umikumālima]} .

Nā kūmole infographic ^{[16] [17] [18] [19] [iwakālua] [iwakāluakumakahi] [22]}

1. [1]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). ʻO nā kumuwaiwai meaʻai o nā nitrates a me nā nitrite: ka pōʻaiapili physiologic no nā pono olakino hiki. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino 90, 90 (1), 1-10.
2. [elua]Slavin, J. L., & Lloyd, B. (2012). Nā pono olakino o nā huaʻai a me nā mea kanu. Nā holomua i ka meaʻai, 3 (4), 506-516.
3. [3]Murad, H., & Nyc, M. A. (2016). Ke nānā nei i nā pono kūpono o nā kukama no ka hoʻomaikaʻi ʻana i ke olakino a me ka mālama ʻana i ka ʻili. J Aging Res Clin Practice, 5 (3), 139-141.
4. [4]Pangestuti, R., & Arifin, Z. (2018). Nā hopena pōmaikaʻi olakino a olakino olakino o nā kukama kai hana. Nūhou o ka lāʻau kuʻuna a me nā mea kōkua kōkua, 8 (3), 341-351.
5. [5]Roggatz, C. C., González-Wangüemert, M., Pereira, H., Vizetto-Duarte, C., Rodrigues, M. J., Barreira, L., ... & Custódio, L. (2018). ʻO ka nānā mua ʻana i nā waiwai pono o ke kai kukama Parastichopus regalis mai ke Kaiwaenahonua (SE Sepania). Ka noiʻi huahana kūlohelohe, 32 (1), 116-120.
6. [6]Siahaan, E., Pangestuti, R., Munandar, H., & Kim, S. K. (2017). Nā waiwai Cosmeceuticals o nā kukama kai: Nā prospect a me nā ʻano. Cosmetics, 4 (3), 26.
7. [7]Muruganantham, N., Solomon, S., & Senthamilselvi, M. M. (2016). ʻO ka hana anticancer o Cucumissativus (Cucumber) pua e kūʻē i ka maʻi ʻaʻai puʻuwai kanaka. International Journal of pharmaceutical and Clinical Research, 8 (1), 39-41.
8. [8]Zieliński, H., Surma, M., & Zielińska, D. (2017). ʻO nā kukama pickled sour momona. Nā Meaʻai InFermented i ke olakino a me ka pale ʻana i nā maʻi (pp. 503-516). Nūhou Pilikino.
9. [9]Chakraborty, R., & Roy, S. (2018). ʻImi i ka ʻokoʻa a me nā pono olakino e pili ana i nā pickles kuʻuna mai ka Himalayan a me nā wahi puʻu e pili ana o ka mokupuni India. ʻO ka nūhou o ka ʻepekema ʻai a me ʻenehana, 55 (5), 1599-1613.
10. [10]Janakiram, N., Mohammed, A., & Rao, C. (2015). ʻO nā metabolites o nā kukama kai e like me nā mea anti-cancer ikaika. Nā lāʻau marinine, 13 (5), 2909-2923.
11. [umikumākahi]Shi, S., Feng, W., Hu, S., Liang, S., An, N., & Mao, Y. (2016). ʻO nā hui bioactive o nā kukama kai a me kā lākou hopena therapeutic. Ka puke pai Chinese no ka moana a me ka limnology, 34 (3), 549-558.
12. [12]Adeoye, I. B., & Balogun, O. L. (2016). ʻO ka maikaʻi a me ka maikaʻi o ka hana kukama ma waena o nā mahiʻai liʻiliʻi ma ka moku ʻo Oyo, Nigeria. Ka Nūpepa o nā ʻEpekema mahiʻai, 61 (4), 387-398.
13. [13]Melvin, R. (2019, Mei 32). Nā palapala ʻaukake. EatingWell [Blog post]. Ua kiʻi ʻia mai, http://www.eatingwell.com/recipe/272729/fruit-cucumber-relish/
14. [14]Manan, W. Z. W., Mahalingam, S. R., Arshad, K., Bukhari, S. I., & Ming, L. C. (2016). Ka palekana a me ka pono o ka kukama kai i loko o nā huahana. Archive o ka hana lāʻau lapaʻau, 7 (5), 48.
15. [umikumālima]Oboh, G., Ademiluyi, A. O., Ogunsuyi, O. B., Oyeleye, S. I., Dada, A. F., & Boligon, A. A. (2017). Hōʻike ʻia nā koʻi kāpena a me nā kukama i ka anticholinesterase, antimonoamine oxidase a me nā waiwai antioxidant. Ka Nūpepa o ka meaola lāʻau, 41 (3), e12358.
16. [16]https://www.pngkey.com/download/u2e6t4q8a9a9o0r5_veg-spring-rolls-veg-s Spring-rolls-png/
17. [17]https://www.pngkey.com/detail/u2e6q8i1i1w7o0i1_mini-pops-ice-cream-bar/
18. [18]https://www.pngarts.com/explore/64177
19. [19]https://peoplepng.com/cucumber-png-picture/173441/free-vector
20. [iwakālua]http://pngimg.com/imgs/food/sushi/
21. [iwakāluakumakahi]https://www.truvia.co.uk/recipes/cucumber-salad
22. [22]https://pngtree.com/freepng/fungus-cucumber-soup_2202953.html

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