Kristen Cook
ʻO nā ʻōmaʻomaʻo ʻōmaʻomaʻo kekahi o nā mea kanu maʻamau i ka hoʻoilo a ʻaʻole i hoʻokipa maikaʻi ʻia e nā keiki - olakino ka ulu ʻana o Brussels a inā hoʻomākaukau pono ʻia, ʻono loa.
ʻAʻole hiki ke hoʻololi i nā kāpeti e like me ka ulu ʻana o Brussels - a ʻo ka poʻe a pau e hōʻole iā ia ma muli o kona ʻono ʻaʻole i manaʻoʻiʻo ʻia e ka ʻoiaʻiʻo ʻo Brussels sprouts i ʻōlelo ʻia he olakino olakino. ʻAʻole ʻike ka nui o nā mea kūʻai aku i ka mea maoli i loko o nā mea kanu hoʻoilo. Eia naʻe, pono e nānā pono i ke kumu olakino. Ma muli o kāna mau huaora a me nā minela, hiki i nā pua ʻōmaʻomaʻo ke hoʻokūkū maʻalahi me nā huaʻai a me nā mea kanu i ʻike nui ʻia he olakino.
ʻO ka mōʻaukala a me ka mahi ʻana o Brussels sprouts
Ua mahalo nui ʻia ka ʻono a me ka maikaʻi o ka ulu ʻana o Brussels. ʻOiai i ke kenekulia 16, i ka wā i lilo ai nā ʻano kāpeti ʻē aʻe i mea ʻai o ka poʻe ma ʻEulopa, ʻo ka mea mua o ka ulu ʻana o Brussels i ʻike ʻia. ʻAʻole a hiki i ke kenekulia 18 i lawe ka poʻe mahiʻai Belgian i nā ʻano hihiu a hānai i nā pua Brussels i ʻike ʻia i kēia lā a loaʻa kahi ʻono liʻiliʻi. E hoʻomaka ana ma Belgium, ua lilo koke ia i kaulana i nā ʻāina ʻē aʻe o ʻEulopa.
ʻO ka mea kanu, ma luna o ke kumu a hiki i ka 50 florets hiki ke ulu i ka nui o ka pōpō tennis papa, pili i ka kāpeti savoy. ʻO Brussels sprouts kahi mea kanu hoʻoilo maʻamau i ka manawa mai ʻOkakopa a Pepeluali, a i kekahi mau makahiki hoʻi i Kepakemapa a me Malaki. Hoihoi: ʻOiai he mea pōʻino a make paha ka hau no nā mea kanu ʻē aʻe, ʻaʻole hiki ke hōʻino i ke kāpena, akā naʻe: hiki i ke anuanu ke hoʻomaikaʻi i ka ʻono a ʻoi aku ka ʻono o ke kāpena.
E mālama pono i nā ʻōpuʻu Brussels
I mea e ola maikaʻi ai ka ulu ʻana o Brussels, he mea nui e nānā i nā kūlana mālama. ʻAʻole like me nā mea kanu ʻē aʻe, ʻaʻole hiki ke mālama ʻia ke kāpeti no ka lōʻihi ma hope o ka haki ʻana o ke kumu a ʻohi ʻia nā pua. No laila, ʻo ka wā ʻohi ʻana ka manawa kūʻai. I ke kūʻai ʻana, pono e hōʻoia nā mea kūʻai aku he ʻano hou a ʻōmaʻomaʻo maoli ka huahana. I ka home, pono e mālama ʻia i loko o ka friji a hoʻopau ʻia ma hope o kekahi mau lā.
He aha nā meaʻai i loko o Brussels sprouts?
No ka wehewehe ʻana i ke kumu i manaʻo ʻia ai ka ulu ʻana o Brussels i ke olakino, e nānā mua kākou i ko lākou mau waiwai ikehu. E like me ka nui o nā ʻano kāpeti ʻē aʻe, haʻahaʻa loa ia i nā calorie. ʻO 100 grams i kuke ʻia ma kahi o 35 calories. No ka hoʻohālikelike: ʻo ka nui like o ka peas ma kahi o 80 calories, a me ka ʻuala ma kahi o 70. ʻOi aku ka hoihoi no ke kumu olakino: nā waiwai waiwai.
He aha nā meaʻai e ola ai ka ulu ʻana o Brussels?
Ma luna o nā mea a pau, ʻo ka ʻike kiʻekiʻe o ka huaora C e ola maikaʻi ai ka ulu ʻana o Brussels. Wahi a ke kikowaena mea kūʻai aku, he hopena antioxidant ka huaora C a hiki ke hoʻolilo i nā radical manuahi i loko o ke kino me ka pōʻino. Kāohi hoʻi ia i ka wāwahi collagen. He mea koʻikoʻi loa ʻo Collagen o ka ʻili, nā iwi, nā aʻa, cartilage, nā kīʻaha koko, a me nā niho. A ʻo ka ʻoiaʻiʻo o ka noho ʻana o ke kāpeti i kahi kūlana kūikawā ma ke ʻano he mea hoʻolako e hoʻomaopopo ʻia e ka hoʻohālikelike ʻana me nā pōkā huaora C i manaʻo ʻia: Me kāna 110 milligrams, ua paʻi ʻo ia i nā ʻalani a me nā lemona, aia ma kahi o 50 milligrams o ka huaora C no 100 grams. ʻO 100 grams o Brussels sprouts ua uhi i ka pono o ke kanaka i kēlā me kēia lā.
ʻO ka mineral potassium kekahi o nā electrolytes. ʻO ia ke kuleana no ka hana pūnaewele, ke kaulike, a me ka hoʻouna ʻana i nā hōʻailona. ʻIke nui ʻia ka nele o ka potassium ma muli o ka paʻakikī o ka noʻonoʻo ʻana a me ka nāwaliwali o ka ʻiʻo.
Eia nō naʻe, loaʻa i nā ʻōpuʻu Brussels kahi hapa kiʻekiʻe o nā purines. Hoʻokumu ʻia kēia mea e ke kino ponoʻī akā ʻai pū ʻia ma o ka meaʻai. Ke wāwahi ʻia nā purines, hana ʻia ka uric acid, kahi i hoʻokuʻu ʻia i loko o ka mimi. Inā nui ka ʻakika uric i loko o ke kino, hiki ke kūkulu ʻia i loko o nā hono, no ka laʻana, a hoʻoulu i ka gout. ʻO ka poʻe i loaʻa i ka gout a i ʻole ka nui o ka pilikia o ka hoʻomohala ʻana, pono lākou e ʻai i nā pua Brussels liʻiliʻi.
ʻO kēia keʻano o ka hoʻomākaukauʻana i nā'ōpuʻu Brussels ma keʻano olakino
Ua wehewehe ʻo Astrid Donalies mai ka German Nutrition Society (DGE) e hiki ke ʻai maka ʻia nā pua Brussels. Akā: "E like me nā mea kanu kāpeti ʻē aʻe, hiki i ka ulu ʻana o Brussels ke hoʻoulu i ka flatulence, ʻo ia ke kumu i ʻike pinepine ʻia ai lākou he mea hiki ʻole ke ʻai. Pono ka poʻe meaʻai maka e ʻoki maikaʻi iā ia, ʻoki liʻiliʻi a hoʻohana paha i kēlā me kēia lau." Pono e wehe mau ʻia nā lau melemele a maloʻo paha.
ʻOi aku ka maʻalahi o nā mea kanu ke hoʻolapalapa ʻia a i ʻole ka mahu. Ua wehewehe ʻo Kauka Astrid Donalies i ka mana o ka hoʻomākaukau ʻana i ke ʻano a me ke ʻano o ka ulu ʻana o Brussels: “Pono e hoʻomākaukau ʻia nā huaʻai e like me ka hiki ke mālama ʻia ka nalowale o nā minerala a me nā meaʻai i ka liʻiliʻi. Hiki ke hoʻomoʻi maikaʻi ʻia nā pua Brussels i kahi wai liʻiliʻi. No ka laʻana, ʻoi aku ka maikaʻi o ka mālama ʻana i nā huaora K a me C no ka wela ma mua o ka kuke lōʻihi ʻana i ka wai nui. Inā ʻoki ʻoe i ka ʻōpala i ka hapalua kenimika ka hohonu, e pōkole ka manawa kuke. Hiki ke ʻoki ʻia nā pua mānoanoa, wahi a Donalies.
