Elizabeth Bailey
Hāʻawi ke kāpena ʻulaʻula i nā ʻano antioxidants e hoʻoikaika i ka pale ʻana e like me ka huaora C. He hopena maikaʻi loa kona olakino ma ko mākou ʻōpū a me ke koko. Eia kekahi, hiki i ke kāpena ʻulaʻula ke hoʻemi i ka pilikia o kekahi mau maʻi maʻi. Ma muli o kona hopena anti-inflammatory, kōkua ia me ka momona a hoʻoponopono i ka pale o ka hormone.
ʻO ke kāpena ʻulaʻula i hāʻawi ʻia i nā mea kanu cruciferous, ʻo ia kekahi o nā ʻano kāpeti a hele mai i ke kāpena hihiu. Aia kēia i ke kenekulia 3 BC. Hoʻohana ʻia a hoʻohana mua ʻia e ka poʻe Helene kahiko no nā maʻi e like me ka pilikia o ka ʻōpū, ka ʻōpū, ka ʻū a i ʻole ka haʻahaʻa.
Ma Kelemānia, ua ʻōlelo mua ʻia ke kāpeti ʻulaʻula i ke kenekulia 11 ma ke ʻano he rubeae caule ma nā palapala a Hildegard von Bingen. Ua ʻike ʻo ia e pili ana i kona hopena ho'ōla i ka ʻeha hui a me nā pilikia ʻeha. He meaʻai kaulana loa ke kāpeti ʻulaʻula e like me ka wā kahiko ma muli o kona kiʻekiʻe o ka huaora C a ua mahi ʻia ma Kelemania mai ia manawa.
ʻO ka wahi ulu nui loa no ke kāpeti ʻulaʻula ma ʻEulopa aia ma ke Kai ʻĀkau ma Dithmarschen. He mea koʻikoʻi ka lepo no ke kala o ke kāpeti ʻulaʻula. Inā ulu ʻo ia ma ka lepo waikawa, loaʻa iā ia kahi ʻulaʻula ʻulaʻula, ʻoiai ma ka lepo alkaline e lilo ia i polū. ʻO ia ke kumu i ʻike ʻia ai ʻo ia ʻo ke kāpeti ʻulaʻula ma ka hema o Kelemānia.
ʻAʻole i loaʻa i nā kānaka a pau ke kāpeti ʻulaʻula, no laila pono i ka poʻe me ka ʻōpū paʻakikī ke ʻai i ke kāpeti me nā mea ʻala e like me ka fennel, caraway a i ʻole ginger.
Mālama nā antioxidants i nā maʻi
Ua aie ka mea kanu i kona waihoʻoluʻu eponymous a i ʻole hue violet i kapa ʻia he anthocyanins. Aia kēia ma waena o nā mea kanu lua, nā flavonoids, nona nā antioxidants. Kōkua nā antioxidants i kā mākou mau cell e pale iā lākou iho mai ke kaumaha oxidative. Hoʻokumu ʻia kēia e nā radical manuahi a hoʻokumu i nā pūhui oxygen reactive nui e hiki ke hāpai i ka ulu ʻana o ka maʻi kanesa a me nā maʻi cardiovascular.
He hopena anti-inflammatory nā Anthocyanins a hiki ke hoʻohana ʻia no ka pale ʻana i nā maʻi e like me ka maʻi maʻi type 2 a i ʻole ka maʻi arthritis. Wahi a nā haʻawina, ʻaʻole nā mea kanu meaʻai i ka hoʻokumu ʻana o nā maʻi maʻi maʻi a hoʻōla i kekahi mau genes e pale ai i nā ʻāpana kino mai nā mutations cancerous. Hoʻomaikaʻi nui lākou i kā mākou ʻike i ka pō a i ke ahiahi. Ma ke ʻano he hopena ʻaoʻao kōkua, ʻoi aku ka maikaʻi o ka ʻili o ka violet. No ka mea, pale ka antioxidants i ka pōʻino o ke kino i ka ʻili a hoʻopaʻa i ka manawa like. Inā ʻaʻole ʻoe makemake e hoʻolilo i kāu kālā i nā huahana nani makamae, hiki iā ʻoe ke hoʻohana i ke kāpeti ʻulaʻula anti-kahiko maoli.
Hoʻoikaika i kā mākou ʻōnaehana pale
ʻOi loa i ke kau anuanu, he mea koʻikoʻi ka ʻōnaehana pale kino ikaika no ke olakino maikaʻi. Loaʻa i ka kāpeti ʻulaʻula ka nui o ka huaora C (50 milligrams no 100 grams) a hāʻawi i kekahi mau minela koʻikoʻi e like me ka potassium, calcium a me ka hao. Ua lawa ka 200 grams o ke kāpeti ʻulaʻula e uhi i ka pono o kēlā me kēia lā o 95-110 milligrams o ka huaora C i ʻōlelo ʻia e ke kikowaena ʻōlelo aʻoaʻo. Aneane pili keia me ka huaora C i loko o ka lemona a hoopau i ka manao ino o na hua citrus ka mea hoolako maikai loa i ka huaora C. No laila e hooikaika ai ke kāpena ulaula i ko kakou kino kino a hiki ke hoopokole i ka loihi o na ma'i.
ʻO ka fiber meaʻai no ka ʻōpū
Inā makemake ʻoe e ʻai me ke olakino, pono ʻoe e nānā i nā meaʻai momona i ka fiber. Loaʻa kēia i ka kāpeti ʻulaʻula, no ka mea, hāʻawi ia i 2.5 grams no 100 grams. He mea koʻikoʻi ka fiber no kā mākou ʻai ʻana a hoʻopaʻa i ka manaʻo ʻoluʻolu mau loa. Kāohi lākou i ka ʻai ʻana no ka mea nakinaki lākou i ka wai i loko o ka ʻōpū nui a pehu. Hoʻoulu kēia i ka hana ʻōpū. Eia kekahi, hoʻopaʻa lākou i nā mea ʻawaʻawa a me nā mea ʻē aʻe, a laila hiki ke hoʻokuʻu maʻalahi.
Hoʻoponopono ka fiber i ka momona o ke koko a me ke kōpaʻa koko a hāʻawi i ka flora intestinal me kahi smorgasbord o nā bacteria maikaʻi. Ua hōʻike mua ʻia kahi hopena pale mua o ka ʻai ʻana i ka fiber kiʻekiʻe e kūʻē i ka maʻi maʻi ʻaʻai koko ma nā noiʻi olakino. I mea e hōʻoluʻolu ai i ko mākou ʻōpū a pale i ka maʻi kanulau, ʻaʻole pono e hopu wale i ke kāpeti ʻulaʻula i ka Kalikimaka.
Pale aku nā Anthocyanins i ka maʻi kanesa
ʻO ka mea nui, ʻo nā puaʻa ʻulaʻula, nā anthocyanins, ke komo i kekahi mau wahi i ka hoʻomohala ʻana o ka maʻi kanesa, no ka mea he hopena anti-inflammatory a antioxidant ma kekahi. I ka makahiki 2003, ua wehewehe ʻo Current Molecular Medicine 3 i nā hopena pale-kaneʻe o nā anthocyanins:
- ʻO nā waiwai antioxidant a pēlā lākou e pale ai i ka pōʻino o nā cell
- ʻO nā hana molekala e pili ana i ka pale ʻana i ka maʻi kanesa
- ʻO nā mīkini molekala e pili ana i ka make ʻana o nā cell i manaʻo ʻia o nā pūnaewele tumo
Kākoʻo nā glycosides ʻaila mustard i ka hakakā ʻana i ka maʻi kanesa
Ma waho aʻe o nā anthocyanins, loaʻa i ka kāpeti ʻulaʻula nā antioxidants ʻē aʻe e like me ka ʻaila ʻaila glycosides (ʻo ia hoʻi nā glucosinolates), hiki ke hoʻohana ʻia no ka maʻi diabetes, nā maʻi hanu a me ka momona. I ka ʻoki ʻana a i ʻole ka nau ikaika ʻana, hoʻololi ʻia nā glycosides aila sinapi i sulforaphane. Hoʻopili ʻia kēia i loko o ka ʻāpana mimi a kōkua i nā maʻi maʻi urinary a me nā maʻi ʻōpū e hoʻomaikaʻi i kona hopena antibacterial.
Ua aʻo ʻia ʻo Sulforaphane ma ke ʻano he lāʻau anti-cancer maoli no nā makahiki he iwakālua, a ua hōʻoia ʻia kona pono i nā haʻawina like ʻole. ʻO ka hopena: ʻO ka ʻai ʻana i nā mea kanu cruciferous he hopena pale a hiki ke hōʻemi i ka hopena o ka ulu ʻana i ka maʻi kanesa e like me ka maʻi ʻaʻai māmā, ka maʻi ʻaʻai umauma, ka maʻi ʻaʻai prostate a i ʻole ka maʻi ʻaʻai colon. Hiki ke hoʻohana ʻia ʻo Sulforaphane i ka lāʻau lapaʻau ma ke ʻano i manaʻo ʻia i ka hakakā ʻana i ka maʻi kanesa. Hoʻopili ʻo Sulforaphane i ka māhele ʻana o ka cell cancer a hiki iā ia ke hoʻololi i nā pūnaewele kumu maʻi maʻi i ke ʻano e pane ai lākou (hou) i ka chemotherapy. He mea nui ka hoomakaukau ana no keia. No ka mea, ʻo ka enzyme kuleana no ka hoʻololi ʻana i nā glycosides ʻaila sinapi i sulforaphane he maʻalahi loa ia i ka wela. No laila, pono ke ʻai ʻia ke kāpeti ʻulaʻula a i ʻole me ke akahele wale a ʻaʻole i wela iki.
Lawe ʻo Diindolylmethane i ke kaulike hormonal i ke kaulike
He hopena maikaʻi nō hoʻi ke kāpeti ʻulaʻula i kā mākou kaulike hormonal. ʻO ka antioxidant diindolylmethane (DIM no ka pōkole) ke kuleana no kēia. Hoʻokumu ʻia ia i ka wā e ʻeli ʻia ai nā mea kanu kāpeti e like me ke kāpeti kiko, Brussels sprouts a i ʻole kāpeti ʻulaʻula. Hiki iā DIM ke hoʻoponopono i ke koena o ka hormone a hoʻohana ʻia hoʻi i ka pale a me ka therapeutically i nā maʻi pili hormone.
Ua hiki i nā mea noiʻi ma ke Kulanui o Oxford ke hōʻoia i ka loaʻa ʻana o ka diindolylmethane i ka waiwai hoʻoponopono e pili ana i nā hormones estrogen a me testosterone. ʻO kēia no ka mea e hoʻoikaika i ka hoʻokumu ʻana i nā metabolites estrogen maikaʻi i ka wā e hōʻemi ana i nā mea ʻino. Hiki i kēia hopena anti-estrogen o DIM ke kōkua i nā maʻi e pili ana i ka mana estrogen. Ua hōʻike nā hoʻokolohua holoholona i ka pale ʻana i ka ulu ʻana o ka maʻi tumora. Ua paʻi ka Nutrition Review i kahi noiʻi hou ma 2016 i hōʻoia i ka hopena chemopreventive o DIM i nā pae āpau o ka carcinogenesis maʻi maʻi umauma. No laila, ʻo ka ʻai ʻana i ke kāpena ʻulaʻula hiki ke kōkua i ka hōʻemi ʻana i ka maʻi maʻi o ka umauma a me ka cervical cancer i nā wahine a me ka maʻi prostate i nā kāne.
He hopena koko
He hopena maikaʻi nō hoʻi ke kāpeti ʻulaʻula i ko mākou koko. Me 0.5 milligrams no ka 100 grams, he kumu hao maikaʻi ia a no laila hiki ke pale i ka anemia inā ʻai mau. ʻO ka folic acid i loko o ke kāpeti ʻulaʻula, me ka hao, ua komo nui i ka hana ʻana o nā ʻulaʻula koko. Kākoʻo ka wai kāpeti ʻulaʻula i ke kūkulu ʻia ʻana o nā keʻena koko ʻulaʻula hou a hoʻoneʻe i nā toxins mai ke kino. Hoʻoikaika kēia mau mea a pau i ke kahe koko maikaʻi a maikaʻi. Eia kekahi, kōkua ke kāpena ʻulaʻula i ka hoʻoponopono ʻana i ke kahe koko ma o ka potassium. Inā kiʻekiʻe a haʻahaʻa paha kēia, hiki i ka arrhythmias puʻuwai a hiki i ka hopu ʻana i ka naʻau.
Kōkua ʻo kāpī ʻulaʻula me ka momona a me ka hakakā ʻana
ʻO ka heluna nui o nā mea ʻelele pro-inflammatory e hōʻiliʻili i loko o kā mākou ʻiʻo momona, a ʻo ka nui o ke kaumaha e hiki ke hoʻoikaika i nā kaʻina inflammatory i loko o ke kino a me nā maʻi pili e like me ka maʻi diabetes type 2, nā maʻi cardiovascular, nā maʻi māmā a me ke kanesa. Akā ʻo ka ʻai ʻana i ke kāpeti ʻulaʻula hiki ke kōkua ma ʻaneʻi. Ua hōʻoia nā mea noiʻi ma ke Kulanui o Konkuk ma 2017 i ka ʻai ʻana i nā huaʻai a me nā mea kanu i waiwai i nā anthocyanins hiki ke lilo i mea olakino a kūlohelohe i nā lāʻau anti-inflammatory i hiki ke loaʻa nā hopena koʻikoʻi. I ka hihia o nā hōʻailona koʻikoʻi, ʻaʻole pono e hana ʻia ka hoʻololi me ka ʻole o ka nīnau ʻana i ke kauka.
ʻO kahi hopena maikaʻi ʻē aʻe: ʻo ka kāpeti ʻulaʻula he mau calorie wale nō (he 22 kcal wale nō no 100 grams). Eia kekahi, ʻo nā mea ʻawaʻawa i loko o ia mea e hoʻoulu ai i ka puhi ʻana i ka momona a ʻo nā fibers meaʻai i loko o ke kāpeti ʻulaʻula e hōʻoia i ka maʻa mau loa.
