22 PŌMAIKAʻI I KE OLAKINO PONO O BRUSSELS SPROUTS

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Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Amritha K Na Amritha K. ma Ianuali 16, 2019

Kupu ʻo Brussels, kahi ʻano o nā lau nahele kolose, ʻo ia ke kumu ʻoi loa o ka protein i waena o nā mea kanu o nā mea ʻōmaʻomaʻo. Ke ʻono nei i kahi ʻono e like me ko ka cabbage, hiki ke kapa ʻia ʻo Brussels e like me kahi pūʻulu olakino holoʻokoʻa. Kau ʻia mai ^[1] momona i ka maʻi puʻuwai, ke nānā aku ke kāpeti like kōkua i ka hoʻonui ʻana i ka ikehu a me ka ʻili olakino.

sophie turner jean hina

Eia nō naʻe, hāʻule ʻo Brussels i kahi kuhi hewa maʻamau o kahi inoa maikaʻi ʻole ma muli o kāna ʻono nui. Akā hiki wale kēia ke hoʻopau ʻoe i ka mea kanu kupaianaha. Hiki ke hoʻohui maʻalahi ʻia ʻo Brussels i kāu papaʻai i kēlā me kēia lā a he ʻano like ʻole kona e hoʻomākaukau ai.

Hoʻopili ʻia me nā meaola i loaʻa ka hopena maikaʻi i kou olakino, maikaʻi loa ka ulu ʻana o Brussels no kāu ^[elua] nā maka, nā iwi, ka ʻili a me kou olakino holoʻokoʻa.

Waiwai Nutritional Sprouts o Brussels

ʻO ka 100 gram o ka ulu ulu Brussels he 43 kcal o ka ikehu, 0.3 mau momona momona, 0.139 milligrams thiamine, 0.09 milligrams riboflavin, 0.745 milligrams niacin, 0.309 milligrams pantothenic acid, 0.219 milligrams vitamina B6, 0.88 milligrams vitamin E, 0.337 milligrams manganel kiniki ʻO nā meaola ʻē aʻe i loaʻa

8.95 mau pākeke ^[3]
2.2 gā kō
3.8 gram ʻai meaʻai
3.48 gram protein
86 gram ka wai
450 micrograms beta-carotene
61 micrograms folate
19.1 milligrams koho
42 milligrams puna
Hao 1.4 milligrams
23 mau milligrams makanekiuma
Phosphorous 69 milligrams
389 milligrams potassium
25 milligrams sodium
38 micrograms huaola A
85 milligrams wikamina C
177 micrograms wikamina K

ʻO nā pono olakino o Brussels Sprouts

Ke hāʻawi nei i kahi laulā o nā mea maikaʻi, maikaʻi loa ka ʻai ʻana o ka mea kanu ʻōmaʻomaʻo no kou kino.

1. Kaua hakakā i ka maʻi ʻaʻai

Nā mea kanu Cruciferous ʻike ʻia no kona hiki ke hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai, ʻoiai he waiwai i nā mea hōʻoki maʻi ʻaʻai. Hōʻike nā noiʻi i ka ʻike sulphur ma Brussels e kōkua i kou kino i ke kaua ʻana i ka maʻi ʻaʻai. Hōʻike ʻia ka sulfur i kahi hopena paʻa i ka palena ʻana i ka hoʻomaka o kahi prostate, ^[4] oesophageal, a me ka maʻi ʻaʻai pancreatic. Me kēia mau mea, ʻōlelo ʻia nō hoʻi he waiwai antioxidant e hemo i nā radical manuahi e luku i nā hunaola olakino a hoʻokiʻekiʻe i ka makaʻu o ka maʻi ʻaʻai.

2. Hoʻomaikaʻi i ke olakino iwi

Nui ka ulu ʻo Brussels i ka huaora K. He mea nui ia i ka hoʻomaikaʻi ʻana i ka lawe ʻana o ka calcium a hoʻēmi i ka nui o ka hoʻowahāwahā ʻana ma o ka mimi. Pono pono ka calcium no ka hoʻomaikaʻi ʻana i ka ikaika o ka iwi a pale i ka nalo ʻana o ^[5] iwi mānoanoa iwi. Pēlā nō, ʻo ka plethora o nā minelala e like me ke keleawe, manganese, hao a me ka phosphore ma Brussels sprouts e kōkua i ka hoʻomaikaʻi ʻana i ka ikaika o ka iwi a pale i nā pilikia pili i ka iwi e like me ^[6] ʻosteoporosis.

3. Palena i nā pae hormonone

ʻO nā hui i kū i loko o Brussels sprouts, a me nā mea hana i ʻike ʻia he hopena maikaʻi i ka mālama ʻana i nā pae hormone i kou kino. Pili ia i ka ^[7] nā kelepaʻi thyroid a me kāna mau hana, i kōkua i ka hoʻoponopono ʻana i nā pae hormonone.

4. Hoʻonui i ka ʻōnaehana pale

ʻO ka ulu o Brussels he nui nā huaora C, i kuhikuhi ʻia ʻo ia kekahi o nā keu nui o ka mea kanu. Pono ka wikamina C no ka hoʻomaikaʻi ʻana i kahi ʻōnaehana paleʻāina. Kōkua ia i ka hoʻoikaika ʻana i ka ʻōnaehana pale pale ma ka hoʻoulu ʻana i ka hana o nā hunaola keokeo i kou kino. Ke hana nei ma ke ʻano he antioxidant, kōkua pū ia e hōʻemi i ka hoʻomohala ʻana o ^[8] nā maʻi maʻi a me ke koʻikoʻi oxidative.

5. Nā kōkua i ka wā hāpai

ʻAkika Folic ^[9] pono no ka manaʻo ʻana i nā makuwahine ke kōkua ia i ka pale ʻana i nā kīnā neural tube, kahi ʻano maʻamau e pili ana i nā kaukani keiki hānau hou i kēlā me kēia makahiki. He pae kiʻekiʻe ʻo Brussels sprouts ma kahi o ka folic acid, no laila lilo ia i mea nui i ka wā hāpai. Eia naʻe, ʻōlelo ʻia ʻoe e kūkākūkā me kāu kauka inā ʻoe e hoʻolālā e hoʻokomo hou i ka mea kanu i kāu papaʻai i kēlā me kēia lā.

pono olakino o ka hua maloʻo anjeer

6. Hoʻonui i ka digestion

ʻIke ʻia nā lau Cruciferous no ka ʻike o ka fiber dietary. Kōkua ka puluniu i ka hana digestion ma ka hoʻemi ʻana i ka paʻa paʻa a me ka hoʻonui ʻana i ka pahu. Hoʻoponopono ia i ka ^[10] ka neʻe ʻana o ka ʻōpū ma o nā tract digestive, ma ka hoʻoulu ʻana i ka neʻe ʻana o ka peristaltic.

7. Nā kōkua i ke kāpili ʻana i ke koko

E like me ka mea i ʻōlelo ʻia aʻe, waiwai ka hua kanu kolio i loko o ka huaora K. Kōkua ka wikamina i ka wikiwiki ʻana i ke kō ʻana o ke koko, a laila e hōʻemi ana i nā manawa o ^{[umikumākahi]} nui ke kahe o ke koko i ka hanana o kahi ʻeha. Mālama ka wikamina K i ke kāpili ʻana o ke koko i loko o kou kino.

8. Hoʻemi i ke kahe o ke koko

Kuhi ʻia ʻo Brussels i kahi nui maikaʻi o ^[12] potassium, kahi mineral koʻikoʻi e pono ai no ka hana kūpono o kou kino. ʻO ka potassium kahi vasodilator, ʻo ia hoʻi, kōkua ia ma ka hoʻēmi ʻana i ke kiʻekiʻe o ke kaomi a me ka haunaele i nā kīʻaha koko. Hoʻoemi ia i ke kanana ma ka ʻōnaehana cardiovascular, no laila e hōʻemi ana i nā pilikia o ka hahau, hōʻeha puʻuwai, maʻi puʻuwai coronary, a atherosclerosis.

9. Ka hiki ke hoʻōla wikiwiki

ʻO ka Vitamin C i ka ulu ʻana o Brussels he ʻano like ʻole o ke keu pono. Kōkua ia i ka hana collagen e pono ai no ka hana ʻana a i ʻole ke ola hou ʻana o ka mākala, ʻili a ^[13] nā hunaola kiko. ʻO ka ʻai mau ʻana o ka mea kanu ke kōkua i ka hōʻola wikiwiki ʻana o nā ʻeha a me nā ʻeha.

wahine o ka pohaku

10. Hoʻonui i ka metabolism

ʻO nā huaʻai B ʻohana B e like me folate, riboflavin, pantothenic acid, wikamina B2 a pēlā aku, e ʻae i kahi hana metabolic maikaʻi a maikaʻi i kou kino. ʻO ka ʻai maʻamau o ^[14] E kōkua ʻo Brussels sprout i kou kino e ʻeli pono i ka meaʻai, e omo i nā mea pono e pono ai a e puhi pū hoʻi i nā calories ma kahi wikiwiki.

11. Hoʻoemi i ka pehu

ʻO nā glucosinolates ^{[umikumālima]} i Brussels hiki i ka sprout ke kaohi i ka pane o kou kino i ka puhū. Kōkua ia i kou kino ma ka hōʻemi ʻana i ka ʻeha a he mea maikaʻi ia no kēlā me kēia kanaka e ʻehaʻeha nei i ka maʻi gout, arthritis, stress oxidative, a me nā kūlana hoʻāla ʻē aʻe.

12. Kōkua ke kaupaona

ʻIke ʻia ka puluniu meaʻai i kahi hopena maikaʻi a maikaʻi i ka hōʻemi ʻana i ke kaumaha o ke kino. E kōkua ka hoʻopau ʻana i nā ʻōpala o Brussels iā ʻoe i kāu hana hoʻemi kaumaha e like me ka hoʻokuʻu ʻana o ka fiber i kahi hormone i kāhea ʻia ^[16] leptin e hōʻemi i kāu mau makemake mau i ka meaʻai māmā. Mālama pū kekahi ia i ka hoʻoliʻiliʻi a me ka cramping, a hoʻomaʻemaʻe i kou kolona a me kou ʻōpū. He haʻahaʻa haʻahaʻa kāna ʻike.

13. Kāohi i ka maʻi kō

ʻO ka alpha-lipoic antioxidant ma Brussels i kupu ^[17] ua hōʻoia e hoʻonui i ka ʻike o ka insulin ʻoiai e hōʻemi ana i nā pae glucose. Pale ia i nā loli i kū mai ma muli o ke kaumaha oxidative, i loaʻa i kēlā me kēia kanaka e ʻeha nei i ka maʻi kō.

14. Hoʻonui i ke olakino o ka maka

Nui ka ulu ʻo Brussels i loko ^[18] wikamina C, ʻike ʻia ia he hopena i ka mālama ʻana i ka hihiʻo. Hoʻomaikaʻi ia ke olakino o ka maka ma ka pale ʻana i kou maka mai nā maʻi e like me ka cataract a me nā pilikia ʻike e pili ana i ka makahiki. Pēlā nō hoʻi, pale ka antioxidant zeaxanthin i ke kola mai nā pohō o waho, e like me ka hoʻohaʻahaʻa macular.

15. Hoʻonui i ka holo o ke koko

ʻO nā hui sulfur ma Brussels sprouts ka mea nui i ka hana o ka ^[19] ʻōnaehana puni ʻO ka ʻai mau ʻana o ka lau nahele kolio ke kōkua i ka hoʻomaikaʻi ʻana i ke kahe o ke koko i kou kino.

16. Kākoʻo i ka oxygenation

ʻO ka ʻike waiwai o ^[iwakālua] hana nui ka hao bioavailable ma Brussels sprouts i ke kākoʻo ʻana i ka hana ʻana o ke koko ʻulaʻula i kou kino. Ma ke kōkua ʻana i ke kaʻina hana o ka hematopoiesis, kōkua ia i ka oxygenation o nā aʻa.

17. Hoʻonui i ka ikehu

ʻO ka waiwai o ka huaʻai B ma Brussels sprouts e pono ai ^{[iwakāluakumakahi]} e hoʻonui ana i ka ikaika. Hiki ke kōkua i ka lūlū ʻana i nā ʻōpala o Brussels i ka hana a me ka hoʻohana pono ʻana o ka ikehu e kou kino.

18. Hoʻoemi i ka cholesterol

Kupu ʻo Steusus Brussels ua hōʻike ʻia he kuleana koʻikoʻi i ka mālama ʻana i ka ^[22] pae kolesterol. Hoʻohui pū ka fiber dietary i ka mea kanu me nā bile acid i loko o ka ʻōpū, e lawe i kona puka mai ke kino. I mea e hoʻopiha ai i ka bile acid, e hoʻohana ke kino i ka cholesterol ma laila e hōʻemi ana i ka pae e kū nei.

19. Hoʻonui i ke olakino lolo

Puta mai nā antioxidant ma Brussels, e like me ^{[2. 3]} maikaʻi nā wikamina C a me A i ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo. ʻO ka ʻai mau ʻana o ka mea kanu ke kōkua i ka hoʻomaikaʻi a mālama i kou olakino olakino.

20. Hoʻonui i ka hana nerve

Hōʻoiaʻiʻo ka hoʻohana mau ʻana o nā ʻōpala ʻo Brussels e hōʻoia i kahi ʻōnaehana nerve e hana pono. ʻO ka ʻike waiwai o ^[24] ka potassium i ka mea kanu, ʻo ia kahi electrolyte e hopena i ka hana o ka ʻōnaehana nūnū a me nā mākala ma ke ʻano holoʻokoʻa.

hoʻoikaika kino no ka helehelena lohi a me ka ʻāʻī

21. Hoʻonui i ka maikaʻi o ka ʻili

Rich i loko o ka wikamina C, he antioxidant, Brussels sprouts pono no kāu ^[25] ʻili e pale ai i ka ʻili mai nā ʻino ʻino āpau. ʻO ka mea i mālama ʻia a me ka maʻamau o ka mea kanu kolio kolio e kōkua ai i ka hoʻomaikaʻi ʻana i ke ʻano holoʻokoʻa a me ka maikaʻi o kou ʻili.

Nā Pōmaikaʻi olakino o nā ʻōpuʻu

22. Maikaʻi no ka ulu lauoho

Hoʻopiha ʻia nā ʻōpala ʻo Brussels me nā minelala a me nā meaola e like me nā huaora A, C, E a me K a me ka hao, zinc a me ka folic acid e hāʻawi pololei i ka ulu ʻana o ka lauoho. Kōkua pū ia i ka hoʻoikaika i nā lauoho lauoho nāwaliwali a he mea maikaʻi ia ^[26] ola ʻili.

ʻO nā mea olakino olakino Brussels Sprouts

1. Hoʻomāhuahua i ka salalaʻai Brussels Sprouts

Nā Pono ^[27]

nā huaʻōlelo e pili ana i nā huaʻai a me ke olakino

Ua kupu ʻo 5-6 Brussels,
1/2 kīʻaha palaoa i kālapa ʻia,
1 lemona,
3 tablespoons aila puʻupaʻa aila ʻoliva,
1/2 ka teaspoon ka paʻakai, a
1/2 teaspoon pepa ʻeleʻele pepa.

Kuhikuhi

Māhele lahilahi i nā lau o Brussels.
Hoʻohui i nā walnuts.
Kāwili pono i ka ʻāpana lemon i loko o kahi pola, a ʻuwī i ka wai o ka hapalua ʻē aʻe.
Hulu me ka ʻaila ʻoliva a me ka wā me ka paʻakai a me ka pepa.
Kiola e hoʻohui.

2. Puʻu ʻo Brussels me ka ʻaukā Mustard

Nā Pono

5-6 mau ʻōpuʻu ʻo Brussels,
3 tablespoons aila puʻupaʻa aila ʻoliva,
3 punetēpō ka paʻakai,
3 teaspoon pepa ʻeleʻele,
2 punetēpō apple cider winika,
1 mau punetēpau māno palaoa, a
2 punetēpē i ʻokiʻoki i ka pā pālahalaha hou.

Kuhikuhi

Preheat umu a hiki i 450 ° F.
E kīloi pū i nā ʻōpuʻu o Brussels, 2 punetune aila, 1/2 teaspoon pepa a me 1/2 teaspoon paʻakai i loko o kahi pola.
Uhi me ka pepa alumini.
Hoʻomoʻa i 450 ° F a hiki i ke gula, no 20 mau minuke.

No ka ʻaʻahu ʻana

ʻO ka ʻai ʻana i nā ʻōpuʻu no ke kaupaona lilo | E hōʻemi ana ka ʻōpuʻu i ke kaupaona. ʻO Boldsky

Hoʻohui i ka vīneka cider apple, 1 he punetune o ka pāhiri, ka paʻakai, a me ka pepa i loko o kahi pola.
E hoʻohui i ka aila i koe a whisk mau.

A ʻo ka hopena

E hoʻohui i nā ʻōpuʻu i ka lole a hui maikaʻi.

Ka mālama ʻana

ʻOiai ʻaʻohe mea kikoʻī e hōʻike ʻia, ua ʻōlelo ʻia e hōʻalo i ka hoʻopili hou ʻana i ka nui o Brussels i kupu i ka papaʻai i ka wā hāpai a me ka hānai ʻana.
ʻO nā kānaka e ʻehaʻeha nei i ka maʻi hanu huhū pono e pale aku i nā ʻōpala ʻo Brussels i hiki ke hoʻomāhuahua i ke ʻano.
ʻO nā kānaka e hoʻohana nei i nā lāʻau e hoʻopili ana i ke koko e like me warfarin pono e hoʻokele aku iā Brussels e ulu aʻe ma muli o ka nui o nā huaora K i ka mea kanu.

Nānā i nā ʻatikala

[1]Stromberg, J. (2015). ʻO Kale, Brussels Sprouts, Cauliflower, a me Cabbage nā ʻano āpau o kahi ʻano kanu mea kanu ʻume mākua. Vox, Vox Media, 10.
[elua]Ciska, E., Drabińska, N., Honke, J., & Narwojsz, A. (2015). Kupu ʻo Brussels i ulu: kahi waiwai waiwai o nā glucosinolates a me nā nitrile e pili ana. Ka Nūpepa o nā Mea Mea Pono Mea Pono, 19, 91-99.
[3]Heimler, D., Vignolini, P., Dini, M. G., Vincieri, F. F., & Romani, A. (2006). ʻO ka hana antiradical a me ka haku mele polyphenol o nā ʻano mea ʻai āpau ʻo Brassicaceae. Kemika Mea ʻai, 99 (3), 464-469.
[4]Podsędek, A. (2007). Nā antioxidant kūlohelohe a me ka hiki i ka antioxidant o nā mea kanu Brassica: He loiloi. LWT-ʻEpekema Meaʻai a ʻenehana, 40 (1), 1-11.
[5]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Ka lawe ʻana o ka calcium a me ka momona o ka iwi iwi: loiloi ʻōnaehana a me meta-analysis. Bmj, 351, h4183.
[6]Levander, O. A. (1990). ʻO nā hāʻawi hua a me nā mea kanu i ka lawe ʻana o ka mineral i loko o ke olakino a me nā maʻi. ʻO HortScience, 25 (12), 1486-1488.
[7]McMillan, M., Spinks, E. A., & Fenwick, G. R. (1986). Nā ʻike mua i ka hopena o ka ulu ʻana o nā brussels dietary i ka hana thyroid. Kanaka Toxicology, 5 (1), 15-19.
[8]Singh, J., Upadhyay, A. K., Prasad, K., Bahadur, A., & Rai, M. (2007). ʻO ka loli o nā carotenes, nā wikamina C, E a me nā phenolics i nā mea kanu Brassica. Ka Nūpepa o ka haku mele ʻana a me ka hoʻokalakupua, 20 (2), 106-112.
[9]Malin, J. D. (1977). ʻO ka hana folate holoʻokoʻa ma Brussels sprouts: nā hopena o ka mālama ʻana, ka hana ʻana, ka kuke ʻana a me ka ʻikepili ascorbic acid. Ka Nūpepa'Āina o ka Science Science & Technology, 12 (6), 623-632.
[10]McConnell, A. A., Eastwood, M. A., & Mitchell, W. D. (1974). Nā ʻano kūlohelohe o nā meaʻai mea kanu i hiki ke hoʻohuli i ka ʻōpū. Pai o ka ʻepekema o ka meaʻai a me ka mahiʻai, 25 (12), 1457-1464.
[umikumākahi]Pedersen, F. M., Hamberg, O., Hess, K., & Ovesen, L. (1991). ʻO ka hopena o ka huaʻai K pono ma ka warfarin. Ka Nūpepa o ka Lapaʻau Kūloko, 229 (6), 517-520.
[12]Munro, D. C., CUTCLIFFE, J., & MACKAY, D. (1978). ʻO ka pilina o nā mea momona o ka broccoli a me Brussels e ulu i nā lau i ke oʻo a me ka momona me N, P, K, a me ka manure. Ka Nūpepa Kanada o ka ʻepekema mea kanu, 58 (2), 385-394.
[13]Halvorsen, B. L., Holte, K., Myhrstad, M. C., Barikmo, I., Hvattum, E., Remberg, S. F., ... & Moskaug, Ø. (2002). ʻO kahi ʻōnaehana ʻōnaehana o ka huina o nā antioxidant i nā mea kanu papaʻai. ʻO ka Ka Nupepa o Nutr, 132 (3), 461-471.
[14]Pantuck, E. J., Pantuck, C. B., Garland, W. A., Min, B. H., Wattenberg, L. W., Anderson, K. E., ... & Conney, A. H. (1979). ʻO ka hopena stimulate o brussels sprouts a me ka cabbage ma luna o ka lāʻau lapaʻau kanaka. ʻOihana Pharmacology & Therapeutics, 25 (1), 88-95.
[umikumālima]Fenwick, G. R., Griffiths, N. M., & Heaney, R. K. (1983). ʻAwaʻawa ma Brussels sprouts (Brassica oleracea L. var. Gemmifera): ke kuleana o nā glucosinolates a me kā lākou huahana wāwahi. Pai o ka ʻepekema o ka meaʻai a me ka mahiʻai, 34 (1), 73-80.
[16]Nyman, E. M. G., Svanberg, S. M., & Asp, N. G. L. (1994). Hoʻokaʻawale ʻia ka paona Molecular a me ka viscosity o ka wai-i hiki ke hoʻoheheʻe ʻia mai nā pīni ʻōmaʻomaʻo, nā ʻōpala brussels a me nā peʻa ʻōmaʻomaʻo ma hope o nā ʻano hana like ʻole. Ka Nūpepa o ka ʻepekema o nā meaʻai a me nā mahiʻai, 66 (1), 83-91.
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