Uaʻike kokeʻiaʻo Arugula (Eruka, Indau) ma kā mākou papa i kēia mau lā, akā, ua kūponoʻo ia i kona kūlana a ke ulu neiʻo ia aʻoi aku ka kaulana. Keʻike nei i nāʻoihana kaulana o nā meaʻItalia a me Mediterranean,ʻaʻole ka poʻe iʻike i ka hopena o kēia mau palekana.
Ma keʻano o ka arugula whānui, nā pōmaikaʻi a me nā mea pilikia o ka hoʻohanaʻana, e kūkākūkā kākou ma kēiaʻatikala.
Nā kālepa a me ka huiʻana o ka arugula
Calories of arugula - 25 kcal no 100 g o ka meaʻai.
100 g arugula i loko o 2.58 g o nā protein, 0.66 g momona, 3.65 g o nā huaʻalea, 1.6 g o ke kelehe meaʻai, 91.71 g wai, 1.4 g ka lehu.
Ua waiwai kona hana kuʻuna i:
- huaʻai: A (RE), beta-carotene, B1, B2, B4, B5, B6, B9, C, E, K, PP (NE);
- macronutrients: mea kanu, calcium, magnesium, sodium, phosphorus;
- ʻO nā mea ma lalo: iron, manganese, keleawe, selenium, zinc.
I ka hoʻohuiʻana o nā'ōpelu pectin (100 g - 8.0% o ka hana maʻamau) a fiber (6.4%) loaʻa kahi'āpana liʻiliʻi maʻi maʻi (0.15 g no 100 g). ʻO nāʻanoʻano Arugula he nui nāʻaila o ka mea nui (ka nui o ka mīmona), nā'ōpiopio'ōpiopio he nui o iodine.
Keʻike neiʻoe? Ma keʻano he meaʻala, hoʻohanaʻia ka arugula ma Roma kahiko.
ʻO ka waiwai kūponoʻole o ke kino
ʻO'Arugula kekahi mea kōkua nui i nā pilikia kaumaha. Ma muli o ke kūʻana o ka fiber, hāʻawi ia i keʻano o ke satiety, nā māhele maikaʻi e hoʻopiha i ke kino me ka ikaika, e hoʻonui i ka pono. 
Mālamaʻo Greens e hoʻonele i ka cholesterol a me ka heleʻana o ka wai mai ke kino, e hoʻemi ana i ke kiʻekiʻe o ka wai koko. Loaʻa i ka Arugula kekahi hopena a me ka hoʻohaunaele, nā mea lapaʻau a me nā mea disinfectant, e pōmaikaʻi ia i ke kino inā he maʻi ākea a me nā maʻi kino.
Hoʻohanaʻia nā huaora o ka hui B e ke kino no kaʻoihana maʻamau a me ka hanuʻana. Hua'ōlelo C (antioxidant kūlohelohe) ke komo i nā hopena redox, kōkua i ke kino no ka paʻiʻana i nā maʻi viral a me ka hoʻolālā houʻana.
Hoʻoheheʻeʻo Vitamin K i nā kuʻi koko. ʻO nā kinikini i loko o nā greens, e hoʻoikaika i ke kino e hoʻoikaika ai. Ponoʻia ka'elemua no ka hanaʻana i nā iwi iwi,ʻo ka hao he mea nui ia o ka hana hematopoietic.
ʻAʻole maikaʻi kēia mea maikaʻi. No ka manawa lōʻihi, ua manaʻoʻiaʻo Arugula he aphrodisiac ikaika me ka waiwai maikaʻi i nā kāne. Eia kekahi laʻana,ʻo ka meaʻai no ka mea aloha Italian no ka hoʻohana i nā lā a pau e like me kēia: kahi hapa o ka pepaʻeleʻele, kahi hapa o ka meli a me 10 mau'āpana o ka arugula.
Keʻike neiʻoe? Hoʻomaʻalo nā kānaka hōʻailona Indian i ka wai arugula i ka mālamaʻana i nā hematomas a me nā maʻi maʻi, a me nā mea kanu i ka mālamaʻana i nā maʻi maʻi.
Nā pōmaikaʻi o ka arugula no nā wāhine
ʻO kaʻaiʻana i nā gulugula e kōkua i nā wāhine e hoʻomau i ko lākouʻili me ka maikaʻi: ke mālama nei i kahi meaʻoluʻolu,ʻaʻohe momona e haʻiʻia. Mālama nā wāhine i ka hoʻohanaʻana i nā kui a lilo i mea ikaika, a me ka lauoho - hoʻomālamalama.
Nā Masks me arugula ka hoʻopiliʻana i kaʻili me ka hoʻolālā, ka hoʻouluʻana, nā freckles a me ka momona. Hoʻohanaʻia lākou ma ka maka no 15-20 mau minuke a holoiʻia me ka wai mahana.
- Mai kaʻiliʻana: 2 tbsp. l nā lau o ka'ahuʻula i hui pūʻia me ka wai lemon a me ka pulupulu aloe (1 tsp.).
- No ka'ekene: 5-6 mau'āpanaʻeleʻele i kāwiliʻia me ka pulp o nā'ōmato a me ka 1 tsp. oatmeal.
ʻO kēia'ōmaʻomaʻo he "huapona" maoli nō ka mea e hoʻoikaika ai i ke kino, kōkua i ka hoʻomaikaʻiʻana i ka'eliʻuʻana, hoʻolei aku i ka edema, e hoʻoikaika i nā hana hoʻomalu. ʻO ka hōʻailona no kona hoʻohanaʻana, heʻano haʻahaʻa o hemoglobin i loko o ke koko.
Keʻike neiʻoe? Manaʻoʻia i ka wā o ka lactation arugula e hoʻolapai i ka hanaʻana i ka waiū umauma.
Pehea e hoʻohana ai i kaʻaila arugula
Hoʻohana maikaʻiʻia kaʻaila Arugula i ka cosmetology a me ka kukeʻana.
Hiki i nā hāmole o kaʻaila i loko o kaʻaila a iʻole ka pale maka ke kōkua i ka meaʻai me kahi hua bactericidal, e kōkua i ka hoʻoneʻeʻana i ka mumuna ma kaʻili.
Hāʻawi kaʻaila Arugula i nā hopena maikaʻi loa i ka mālamaʻana i ka lauoho: hānai iā lākou,ʻoiaʻiʻo, inā lākou maloʻo, hoʻoponopono i nāʻele i hanaʻia e ka'ōlohelohe o waho, e hoʻoikaika ai, e hoʻoulu i ka ulu a me ke kōkua i ke kaua kū'ē i dandruff.
Me ka hinuʻaila nā lauoho a me nā makalehu:
- 2 tbsp. l ka hinu arugula, 25-50 g o kaʻulaʻula, 3-5 ihole o kekahi ohuaʻaila;
- 2 tbsp. l ʻOhu Arugula, 2 tbsp. l kaomi o ka pepa pepa, 1 tbsp. l lauoho lauoho.
Keʻike neiʻoe? Ma Asia Komohana a me Northern India, hanaʻia kaʻaila o Taramirah mai nā huaʻano Eruki, kahi i hoʻohanaʻia no ke kukeʻana no ka'ōhinu a me kaʻailaʻaila. Māiʻa mai nāʻohana e hānai manu.
Nā kuʻikahi
Hiki i ke arugula ke hoʻopili kino i ke kino ma mua o nā maʻi pūkī a me ka ate, ka gastritis, a me ka dyskineia o nā'ōpū urinary.
ʻO Arugula, ma waho o nā waiwai waiwai, he papa inoa o nā hōʻai'ē no nā makuahine e kali ana, no laila e mālama ponoʻia kēia'ōmaʻomaʻo.
Ma muli o kona hoʻohana nuiʻana, hiki i ka hoʻohālike i ka uterine ināʻikeʻia kekahi wahine me ka hoʻonuiʻana o ka leo uterine a hiki i ka hānauʻana o ka wā hānau.
ʻAʻole pono nā wāhine i nā wāhine hiki i nā'ā'ī maʻi aiʻole i ka mālamaʻole. Hiki i nā hopena keʻokoʻa: mai ka wikiwiki i ka lāʻauʻawaʻawa o ke kino.
Pehea e hoʻolako ai a loaʻa mai i ke kauwela ka lau o ke kau
No nāʻoihana meaʻai,ʻo nā lālā'ōmaʻomaʻu he 20 cm ka lōʻihi, i'āʻiliʻiliʻia ma mua o ka puaʻana, ua kūpono. No ka maloʻoʻana o nā'ōkā a make koke ko lākou leʻaleʻa, pono e mālama i ka argula i loko o ka pahu fīkoina ma kahi pahu wahī aiʻole kahi pepa pepa. I kēia manawa, e hou ana ka eruka no kekahi mau lā. Hiki iāʻoe ke hana i loko o ka pahu hau hau i keʻano o ka bouquet o arugula i loko o ke aniani wai. 
No ka hoʻoilo, hiki ke maloʻo i ka arugula, akā, i ka wā e pale aku ai, hiki keʻona i kona leʻa. Pono eʻokiʻia nā lau, māmā māmā, hoʻokomo i loko o nāʻeke a me nā pahuwai no ka hoʻoukaʻana a hoʻouna aku i ka paʻukū. Hiki i nā lāwe ke hoʻomaʻolo i ka maloʻo, holoiʻia a hoʻomaʻemaʻeʻia me kahi kāwele pepa.
Hiki ke hoʻohuiʻia i ka'āpana i kaʻiʻo aiʻole i ka iʻa, i nā kānua aiʻole nā huaʻai mahu. No ka hanaʻana i kēia, e hoʻomaʻemaʻe i nā lau e pono ai keʻokiʻoki, e kau ma kahi pepa bakena a maloʻo no nā lā he 5-6 i kahi mahana, kahi i uhiʻia me ka hamo maikaʻi. Pono e nininiʻia ke'āpanaʻeleʻele i loko o kahiʻeke keʻokeʻo, kahi e mālamaʻia ai no ka makahiki.
Akā,ʻo ke ala maikaʻi loa e loaʻa mau ai ka'ōpala hou ma ka lima,ʻo ia ke uluʻana ma luna o ka puka makani. Uaʻikeʻo ia i ka maikaʻi ma ka ipu kakahiaka kūlehu a me ka wai kūpono e hoʻonani iāʻoe i nā meaʻala maikaʻi.
He mea nui! Pono eʻokiʻia nā pua o arugula me kou mau lima,ʻaʻole eʻokiʻia me kahi pahi, no ka mea, ua paleʻia ma ka hui pū me ka mea hao. Pono pono eʻaiʻia nā meaʻai Arugula i ka wā ma hope o ke kukeʻana.
Arugula i ka lumi kuke o nā'āina likeʻole
ʻO'Arugula kekahi mea punahele a kaulana loa i nā meaʻai Mediterranean a me Italian. I loko o kāna ho'āʻo mua loa, aia nāʻona o ka mīpona, ka pepa a me nā nīpala. ʻAʻole ia he mea kupanaha maʻItalia ua hoʻohuiʻia ma nā wahi a pau: ma ka pātaʻi, ka pizza, ka risotto, ka salama, nā meaʻai. 
I loko o kahi māmā pesto sauce arugula hiki ke pani a hoʻokomo i ka basil. Hoʻopiliʻia nā kīʻaha i ka pizza ma ka pauʻana o ka kukeʻana a ma hope paha. ʻO'Arugula kekahi mea hoʻokūkū i loko o ka'ūla meaʻona strachetti, i hanaʻia mai nā'āpana liʻiliʻi o nā mea i puhiʻia i loko o ka huiʻailaʻaila a me ka waiʻona lemon.
Ma ka māhele o Puglia i ka hema o Italia, ke kuke lākou i ka katawa pasta me ka arugula, me ka mīpī i ka'ōmato a me ka pecorino paʻi. Ma ka mokupuniʻo Ischia, ma kahi kokoke i ke komohana o Italia,ʻo ka arugula ka meaʻono, ka maikaʻi nui loa.
ʻO'Arugula kekahi hapa o ka huiʻana o ka wai, i kaulana i Western Europe,ʻo ia hoʻi nā lālā o ka lapalapa, lettu, oak ", romain, escariol, valeriannitsa huahua, purslane, maʻa melemele a me kaʻulaʻula, cress, chervil a me pāʻili 
He mea nui! ʻAʻole i'ōleloʻiaʻo Arugula e hui pū me nā mea momona momona, no ka mea, nalowale konaʻono kū wale. ʻAʻole ia i hoʻohuiʻia i nā meli me ka mayonnaise aʻaʻole i laʻauʻia no ka lōʻihi. ʻO ka hui pihaʻana, heʻaʻahu i hanaʻia mai kaʻailaʻaila a me ka wai lemonona a me ka meli meli.Ma ka'āina o Slovenian Primorye, hui pūʻiaʻo Eruk me kaʻualaʻuala, i kāpiliʻia i ka mihupa a me ka pī (Turkish pie). Ma ka'āpala Brazil,ʻo ka salakeke me ka arugula, ka mozzarella a me nā mīmū maʻamau ka mea kaulana, a ua lawelaweʻia me ka meaʻai a me ka uala.
Ma Cyprus, ua hoʻohanaʻiaʻo Rocca (e like me ka inoa ma ka'ōlelo Helene) i loko o nā meli a me nā pāʻani. MaʻAigupita, uaʻaiʻia ka'āpana me ka iʻa iʻa a no kaʻaina kakahiaka me nā inoa nui,ʻo ka lapalapa haole o'Apania me nā pīni pipi i hoʻolaleʻia me ke kāleka, kaʻaila a me ka wai lemon.
I In Turkey, hoʻohanaʻia ka arugula i ka saladi a me ke kāohiʻia no ka iʻa e like me kaʻailaʻaila a me ka meaʻona wai lemon.
He mea nui! No ka sālaina, maikaʻi ka kohoʻana i nā lālā liʻiliʻi o ka'ōpū o ka'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo. Loaʻa iā lākou kahi'ōpalaʻoluʻolu me kahi'ōpalaʻala. Nui nā lau nui o kahi lāʻau kanu nui i ke kūpona pua nani.
ʻO ka ipuʻawaʻawa maʻalahi loa salame, no ka mea i loaʻa he mau haneli.- E hoʻomaʻemaʻe i nā lau o arugula ma luna o kekahi pālahalaha, e hoholaʻia ma luna o nā'ōpuʻu keʻokeʻo nui o ka'ōmato a me ka pī Parmesan, ka meaʻaila me kaʻailaʻaila, ka vīneka, e pīpīʻia me nā nīkeke pine a me ke kāleka āpau.
- Ua luhiʻo Blender i 150 gʻala, 1 tbsp. l balsamic winika, 4 tbsp. l aila olila a me 2 tsp. kūpona lama, e hoʻomola i ka paʻakai a me ka pepa. Peel mai nā wēlau haʻahaʻa o 8 mau'ōmole o ka mea'alapaka'ōmaʻomaʻo, e hoʻopiha i kahi no nā kāne no 7 mau minuke aʻoki. 200 g o arugula haʻalulu lima, eʻoki i 150 g. E hoʻokuʻu i nā meaʻai a me ka manawa i hoʻomākaukau muaʻia i ka mila.
- Ihi 300 g o ka moa moa i kaʻaila, ka pepa a me ka paʻakai ma ka hope o ka'ūla. Hoʻokipa i nā lau a me ka 100-150 g huawaʻomaʻo me nā huaʻole i loko o ke pola, a ninini i kaʻailaʻoliva a me ka vīnega waina. Hoʻokomo i ka ate i ke bola, hui pū, e līlū me ka walnuts a me ka palaoa i ka wahie ma mua o ka lawelaweʻana.
- ʻO nā lau holoi a maloʻo o ka arugula e hoʻokomo i loko o ke pola, e hoʻopili i nā'āpana liʻi, iʻokiʻia i loko o nā paʻi a me nā kukama 3. E hoʻomākaukau i ka lole: hoʻokuʻu 3 tbsp. l kaʻailaʻaila me nā kulu waina o ka waina (aiʻole ka wai lemon) ka paʻakai a me ka sugar (aiʻole ka meli). E hoʻolālā i ka huaati a lawelawe.
- Hoʻopiliʻia he 200 g arugula me nā lima, eʻokiʻoki i nā lālāʻehā o ke basil,ʻokiʻoki i nā'ōmole maikaʻiʻelua i nā paʻi, leek (1/4 mau'āpana) i nā apo, aniani (1/2ʻaoʻao) me nā apo. E hoʻomākaukau i ka hoʻopihaʻana i 1 tsp. ka meli, 1 tbsp. l ʻo ka'ōpū cider winika, 2-3 tbsp. l kaʻaila aila a me ka paʻakai. E hoʻokuʻu i nā meaʻai a hoʻopiha i ka sālalā i hoʻopauʻia.
Keʻike neiʻoe? Hoʻonui i ka kīʻaha me nā mea hou e kōkua ai i ke kāhikoʻana. E puhi i kona mau lau i loko o ka paila me kaʻailaʻaila, ka paʻakai, ka paʻakai a me ka pepa.Ināʻaʻohe āu mau hōʻai'ē, e hōʻoia e hoʻokomo i kaʻahu i kāuʻai. ʻO kona mau meaʻokoʻa hoʻolālā kūikawā e hoʻopili i nā mea maʻamau, aʻo ka mea pono e hoʻonui i ka olakino a hāʻawi i ka ikaika.
