Mia Lane
He olakino maikaʻi ke kāpena Pākē. ʻO ia kekahi o nā mea kanu olakino maikaʻi loa ma laila. Eia naʻe, ʻaʻole ʻike pinepine nā mea kūʻai aku i ka mea e hana ai me ka kāpeti Kina. ʻO kēia ka mea e pono ai ʻoe e ʻike e pili ana i ka superfood.
ʻO ke kāpeti Kina he ʻāpana o ka pae maʻamau i nā keʻena mea kanu o nā hale kūʻai nui a maikaʻi loa. Akā, aia kekahi mau mea kūʻai i kūʻai ʻole i kā kāpeti Kina. E loli koke kēlā. No ka mea ʻaʻole hiki ke ʻoi aku ka maikaʻi o nā mea kanu ma mua o ke kāpena Kina. Eia kekahi, maʻalahi ka hoʻoheheʻe ʻana i ka hoʻohālikelike ʻia me nā ʻano kāpeti ʻē aʻe. ʻO ka maka, i loko o ka ʻū, a i ʻole i fermented e like me ke kimchi laʻa: He meaʻai nui ke kāpeti Kina.
Kāpena Kina: kumu a me nā ʻano
No Kina mai ka kāpena Pākē. Ua ʻōlelo ʻia aia ma laila i ke kenekulia 5 i ka wā i hele ai ka turnip me ke kāpeti sinapi. Ua hele mai paha ka ʻano mea kanu i ʻEulopa i ka hoʻomaka ʻana o ke kenekulia 20. Ma nā ʻāina ʻōlelo Pelekania, ʻike ʻia ke kāpeti ʻo ka napa a i ʻole ke kāpena napa. ʻO ka mea ʻoiaʻiʻo, ʻaʻohe pili kēia me ka ʻāina ulu waina ʻo Napa Valley akā ua loaʻa mai ka huaʻōlelo Kepanī no nā lau lau ʻai.
ʻIke ʻia ʻo kāpī Pākē ma ke ʻano he kāpeti Iapana, kāpeti Peking, a i ʻole kāpeti celery. ʻAʻole like me nā ʻano kāpeti ʻē aʻe, ʻaʻohe ona kumu. No laila ʻaʻohe mea ʻino i ka wā hoʻomākaukau. He lōʻihi ke kino a hiki i ka hapalua mika ka lōʻihi. ʻO nā lau o ke kāpena Kina he ʻōmaʻomaʻo ʻōmaʻomaʻo i ka melemele a ua ʻike ʻia e kahi ʻaoʻao ʻāwili.
He aha ka mea i loko?
ʻO ka kāpeti Kina ma kahi o 95 pakeneka wai, e like me ka US Department of Agriculture database. Hōʻike kēia i ka haʻahaʻa haʻahaʻa haʻahaʻa o 13 kilocalories wale nō no 100 grams. Aia i loko o 100 grams o ka kāpeti Kina maka, i waena o nā mea ʻē aʻe:
- 1.5 grams o ka pilina
- 0.2 gram o ka momona
- 2.2 mau kolamu o nā kālika
- 1.0 mau huna o ka puluniuʻai
- 1.2 kalama o ke kō
- 105 milligrams o ka calcium
- 45 milligrams o ka huaʻai C (ʻo ia ka hapakolu a i ka hapalua paha o ka pono o ke kanaka makua i kēlā me kēia lā)
ʻOiai he ʻono maʻalahi ka kāpeti Kina, aia nō ka ʻaila sinapi (glucosinolates) maʻamau o nā mea kanu kāpeti. Ma waena o nā mea ʻē aʻe, hiki i kēia mau mea koʻikoʻi ke hōʻemi i ka hopena o kekahi mau ʻano o ka maʻi kanesa, loaʻa ka hopena maikaʻi i ka ʻōnaehana pale, hana kūʻē i ka maʻi bacteria a hoʻokaʻawale i nā molekole oxygen e hoʻopōʻino i nā cell (i kapa ʻia he radical manuahi).
He olakino maikaʻi ke kāpena Pākē
Ua ʻike ʻia kahi haʻawina 2014 ma USA i ke ʻano o ka maikaʻi o ke kāpena Kina. Ua paʻi ʻia ke aʻo ʻana ma ka makasina Preventing Chronic Disease of the Centers for Disease Control and Prevention (CDC), kahi hui o ka US Department of Health and Human Services. Ua aʻo ʻo Jennifer Di Noia mai ke Kulanui ʻo William Paterson i nā mea kanu a me nā huaʻai ʻoi aku ka olakino. Ua hoihoi ka mea noiʻi i ka nīnau e pili ana i ka nui o ka meaʻai i ka hopena o ka hoʻomohala ʻana i kahi maʻi maʻi. Ua ʻike ʻo ia: aia ka kāpeti Kina i ka lua o nā huaʻai a me nā mea kanu maikaʻi loa.
Hoʻoholo ʻia ka pae o ke olakino ma muli o 17 mau meaʻai. Ma waho aʻe o ka protein a me ka calcium i ʻōlelo mua ʻia, 100 grams o ka kāpeti Kina maka i loaʻa i kēia mau mea:
- Ka hao: 0.8 milligrams
- Potasium: 252 milligrams
- Puluniu: 1.0 gram
- Riboflavin: 0.07 milligrams
- Niacin: 0.5 milligrams
- Zinc: 0.19 milligrams
- Folic acid: 66 micrograms
- Thiamine: 0.04 milligrams
- ʻO ka Vitamin B6: 0.194 milligrams
- Vitamina B12: 0 micrograms
- ʻO ka Vitamin C: 45 milligrams
- ʻO ka Vitamin K: 45.5 micrograms
- ʻO ka Vitamin A: 223 micrograms
- ʻO ka Vitamin E: 0.09 milligrams
- ʻO ka Vitamin D: 0.0 micrograms
Ua pili ka meaʻai meaʻai me ka ʻike calorie. ʻO ka hopena, ʻo ia ka waiwai o ka meaʻai i manaʻo ʻia e hōʻike i ka maikaʻi o ka meaʻai. Ua puka mai ʻo Watercress ma luna me ka nui o nā helu 100. Ma hope mai, hiki mai ke kāpena Kina olakino me nā helu 91.99. Aia ʻo ia ma mua o ka chard, nā ʻōmaʻomaʻo o ka beetroot, spinach, a me ka chicory.
E kūʻai, kūʻai, a hoʻomākaukau
Loaʻa ka kāpena Kina ma nā hale kūʻai kūʻai i nā makahiki āpau. Hoʻopili pinepine ʻia nā poʻo i loko. Wāhi ʻia i ka foil, e mālama ʻia i loko o ka pahu meaʻai o ka friji no hoʻokahi pule a ʻelua paha pule. ʻAʻole like me nā ʻano kāpeti ʻē aʻe, ua moʻa ʻia ke kāpeti Kina, e puhi ʻia, a i ʻai ʻia paha ma hope o kekahi mau minuke.
Hiki ke ʻai ʻia ke kāpeti i loko o ka salakeke no ka mea ua ʻae maikaʻi ʻia. ʻAʻole mae maʻalahi kona mau lau paʻa. E wehewehe ana kēia i ka kaulana o ke kāpeti Kina i ka hana ʻana i ke kimchi. I loko o kēia ʻano kūikawā o South Korea, kāpīpī ʻia ke kāpeti me ka hoʻohui ʻana i ka ʻuala iʻa, ke kāleka, a me ka pauka paprika wela. ʻAʻole kēia e hoʻomau i ka meaʻai no ka manawa lōʻihi loa. ʻO ka fermentation e hana ʻia ma ʻaneʻi e ʻoi aku ka maikaʻi o ke kāpena Kina.
