ʻO kaʻuala - nā waiwai maikaʻi a me kaʻino o nā uala

ʻOiaiʻo kaʻuala ua kapaʻia heʻuala, mai kahi hiʻohiʻona iʻa,ʻaʻohe mea pili i nā uala maʻamau. No kaʻohana family o Solanaceae (Solanaceae), a me ka uala (Ipomoéa batátas) no ka poʻe kanu o kaʻohana Convolvulaceae.

ʻO ka paʻaʻana o nā kumukūʻau maikaʻi o nā kīlaʻauʻuala me nā mānoanoa nodule,ʻo ia kaʻai nui a me nā meaʻai a nā poʻe kahiko o Central a me Hema. Ma hope o kaʻikeʻana oʻAmelika, hele mai kaʻuala i'Europa a lilo koke i punahele kaulana i hoʻohanaʻia i ka kuke, nā lāʻau lapaʻau, a me nā mahi holoholona. I nā'āina he nui,ʻo kaʻualaʻuala heʻai nui.

ʻO keʻano o ka uala

Nui nāʻano o nāʻuala. Heʻokoʻa keʻano o ka peel a me ka pulp, keʻano, ka hana mele. Eia naʻe, i kēlā me kēia kānani:

• fiber (fiber dietary);
• nā mea'alapona;
• kāleka;
• 'ōpala;
• nā kupa (glucose);
• hōʻole;
• antioxidants - beta-carotene, anthocyanins, quercetin (huapona P);
• nā mea iʻikeʻia (hao, magnesium, selenium, zinc, calcium, honey, potassium, copper, manganese, phosphorus).

He mea nui! ʻO ka hapa nui o ka beta-carotene ma ke aʻa o kaʻuala,ʻo kaʻiʻo i'ōniʻoniʻo ai ka'ōmaʻomaʻa aiʻole kaʻalani. He nui nāʻano anthocyanins i loko o kaʻohe.

ʻO ka nui o kaʻuala uala iʻoi aku ka kiʻekiʻe ma luna o ka'ailala. 100 maumu o ka pulp:

• 0, 3 ml o beta-carotene;
• 0.15 ml o ka huamania (B1);
• 0.05 ml o ka riboflavin (B2);
• 23 ml o ka waika ascorbic (C);
• 0.6 ml o ka waikawa nicotinic (PP).

Eia kekahi,ʻo ka "hua lāʻau hua" e pili ana i nā huaora A (retinol), B4 (choline), B5 (pantothenic acid), B6 ​​(pyridoxine), B9 ('eleʻapalapala), E, ​​K.

Ma ka nui loa o nā meaʻai,ʻo ka uala ma nā mea loloa kalo. ʻO ke kumu waiwai o 100 grams o ka pulpʻo 59-61 kcal. 100 g nāʻuala i 2 g mau protein, 14.6 g o nā haʻalima, 0.01 g o nā mea momona..

Nā mea maikaʻi no ke kino

ʻO ke kūlana kiʻekiʻe me nā mea olakino,ʻaʻole kaʻuala i loaʻa i ka meaʻai maikaʻi wale nō, akā, hiki nō hoʻi i kāna hoʻohanaʻana i loko o ka lāʻau lapaʻau, meaʻai a me nāʻoihana pāʻani:

1. ʻO ka Vitamin A nā mea kōkua i nā poʻe i komo i loko o nā haʻuki a iʻole nā ​​hanaʻeleʻele maoli. ʻO kaʻoihana pāʻani,ʻo ia ka'atila, e kōkua i ka hoʻoikaika wikiwikiʻana i ka nui o ka muscle.
2. Ma muli o ke kiʻekiʻe kiʻekiʻe o ka piʻo, ua'ōleloʻia ka yam eʻaiʻia e ka mea momona kaumaha, e like me ke kāohiʻana i ka emphysema pulmonary, i hanaʻia e ka hapaʻole o ka meaʻai A ma ke kino.
3. Hoʻopiʻi ka Retinol a me ka Vitamin E i ka pelasticity a me ka paleʻana i keʻano o ka wrinkles, me ka hāpai i ka hanaʻia o halogen, aʻo kahi kiʻekiʻe o ka fiber e hiki ai iāʻoe ke hele wikiwiki i kahi noho hauʻoli a hoʻoulu i ka momona, kahi mea maikaʻi no ka pohō kaumaha.
4. Mālama ka Beta-carotene i ka maka.
5. Ma muli o ka haʻahaʻa haʻahaʻa haʻahaʻa a me ka haʻawina kiʻekiʻe o nā carotenoids e hoʻonui ana i ka insulin ka mea hikiʻole ke komo, ua hoʻokomoʻia nā kīlaʻauʻuala i kaʻai a nā kānaka me ka maʻi diabetes.
6. Ponoʻia e hoʻokomo i nā papa inoa o nā meaʻuala a me nā kānaka me ka gastritis, ulupala duodenal, ka'ōpū. Mālama ka huaʻai i mea e hoʻoikaika ai i ka mucosa pa'ū, hoʻonui i keʻano o ka constipation.
7. ʻO kekahi mauʻano i loko o kaʻuala (ʻo ia hoʻi ka huaʻopa B6) e hoʻoikaika i nā paia o nā kīʻaha koko, e pale i ke kūkuluʻiaʻana o nā pahu cholesterol, e hoʻoponopono i ka hoʻonomi a me ka pale wai, e lilo ai ia i mea maikaʻi loa i nā maʻi o ka maʻi.
8. ʻO nā'ālika a me nā huamaila C e kōkua i ka paleʻana i ka maʻi kanesa.
9. Mālama ka potassium i ka hopena o ka hopena o nā pilikia, ka pōleʻa a me ka luhi mau loa, ka neurosis, ka puʻuwai, hoʻokuʻu i nā spasms muscle i hopena i kona hemahema. Hoʻoponoponoʻo Choline i ka hoʻomanaʻo.
10. Loaʻa i ka hopena pākuhi, ka hoʻopiʻiʻana kaʻuala i ka mea i ka manawa o ka mumū o ka lolo a me ke kino o ke kino. Hoʻonuiʻia ka uila o ka koko, pale i ke kahe nui o kaʻeha i nā hanaʻeha, ka hana o ka'ōpū a me ka wikiwikiʻana i ka hōʻeha maʻi.

Hoʻonuiʻia ka hoʻohanaʻana o nā mumua i ka libido a me ka uluʻana (ka hiki ke hāpai i ke keiki), he mea ia e pono ai ka nohona maikaʻi o nā wāhine i ka manawa o ka menopause.

Hoʻopilikia

ʻOiai he nui nā waiwai maikaʻi o kaʻuala, hiki iā ia, ināʻaʻole ia e hahai i nā rula o kaʻai meaʻai, e hoʻopilikia i ke kino o ke kino:

• ʻO ka nui o nā'āpana i loko o kaʻuala, e hiki ke hōʻeha i keʻano i loko o keʻano o ka ulcer ulula ame ka'ōpū, colitis ulcerative, gastritis, diverticulosis.
• ʻO nā meaʻawaʻawa i loko o ke kola e hana ai i ke kāpiliʻia o ke one a me nā puʻu kumukū,ʻo ia hoʻi nā lehua.
• No nā kānaka me ka lawaʻole,ʻo ka "hoʻolālā" o ka Iam he mea weliweli, hiki iā ia ke hoʻonāukiuki i kaʻoihana pākīpī i loko o ke koko.
• ʻO ka nui o kaʻuala ma kaʻai e hiki ai ke alakaʻi i ka uluʻana o ka huaola A hypervitaminosis a me ka hōʻeha i nā maʻi.
• He huahana nuiʻo Batata a hiki i ke kino ke hoʻololi i ka hopena o ka maʻi, ka mea e hōʻikeʻia e kaʻili o kaʻili, kaʻili, ka hanuʻana - ponoʻole e'ānai i nā kīlalaʻuala no nā poʻe maʻi i nā mea kanu o kaʻohana dioscoreania.
• ʻO ka hoʻomaʻemaʻeʻana o ka meaʻoihana ka mea kanu ka meaʻuala aʻoi aku ka hopena maikaʻi no ka hāpaiʻana a me ka lactating wahine, no ka mea,ʻo ka hoʻohanaʻana i nāʻualaʻuala e hoʻonā i ka hāʻuleʻoleʻana, e hiki ai i nā hanana piliʻole a me nā meaʻino i loko o ke keiki.

I kēia manawa,ʻaʻole i paʻiʻia kekahiʻike e pili ana i ka pilina o ke yam me nā lāʻau lapaʻau. ʻOiai ua maopopo he pono e nānā pono nā kānaka i ka paniʻana i ka hormone, nā anti-inflammatory, nā anti-cholesterol, nā beta-blockers.

Pehea e koho ai i ke kūʻaiʻana?

Nui nāʻano likeʻole a me nāʻano o nāʻuala, no ka mea e pono ke nānāʻia i ka wā e kūʻai ai. Ua māheleʻia ka puʻupuʻu iʻekolu mau pūʻulu nui:

1. mamuahe'ōmaʻomaʻo keʻokeʻo paha, he'ōmaʻomaʻo keʻokeʻo,ʻo nā kīʻaha mai ia mea he maloʻo, heʻono, e like me kaʻaiʻana i nā'ōlaʻiʻuala;
2. huaʻai - nāʻanoʻahuʻeleʻele me kaʻiliʻeleʻele a me kaʻalaniʻeleʻele, ka'ōmaʻomaʻa, kaʻiʻo melemele, kūpono no ka'ōhinuʻana, kaʻaila, ka'ū,ʻaʻole i hoʻohanaʻia i ka'ōniʻomaʻo;
3. hoaʻai -ʻulaʻula,ʻulaʻula,ʻulaʻula ulaʻula me kaʻonoʻokoʻa o ka'ōmaʻa melemele aʻalani paha (melon, banana, paukena, kenetona, wōnati, melon, kāloti, pinea).

Pono ke kohoʻana i kaʻuala e nānā i keʻano o kaʻili. He meaʻeleʻele,ʻeleʻele me ka'ōwiliʻole, nā wrinkles, nā'ūpoki. No ka hoʻohanaʻana i ka kukeʻana,ʻoi aku ka maikaʻi o ka kohoʻana i nā hua ulu paʻakikiʻole ma waho o ka pōʻino.

He mea nui! E kūʻai i ke'alala ma nā mahana ma luna o +10 º C ma kahi maloʻo no kaʻoi aku ma mua o 5 mau pule.

Pehea e kuke ai aʻai?

ʻO ka'ōlaʻiʻualaʻuala - ua hoʻolapalapaʻia, mīni, paʻiʻia,ʻai'āpala. Ma Asia, nāʻano pālamele kaulana me nā lauʻai. Hiki ke paniʻia ke kofe mai nā hua maloʻo, a hanaʻia mai kahi pā mai nā lau. ʻO ka poʻe Korea nō hoʻi e hoʻomalu i nā'ōlaʻiʻuala i loko o nāʻaʻahu puaʻa.

Ma Kina, ua hoʻokomoʻia ke kope wela me kaʻuala ma ka papa hoʻokele. Hoʻomaʻa kaʻAmelika i nāʻuala ma keʻanuʻu, e hoʻonui i ka paʻakai, me ka'eneʻena. Mai ka meaʻaʻa momona, ka jam a me ka jam, ua hoʻomākaukauʻia nā meaʻai. Hoʻopiliʻia nā aʻa maloʻo i loko o ka palaoa, kahi i hoʻohanaʻia no ka kukeʻana.

ʻO ka mea maʻalahi loa keʻaiʻona i kaʻona, no ka mea ua holoiʻia kēia mea ma lalo o ka wai holo. Hiki hiki ke pale i kaʻili - he nui nā kumu pono.

Hiki iāʻoe ke hana i ka saladi mai nā lauʻuala. Hoʻomoeʻia nā pua a puka mai kaʻawaʻawa mai loko mai o ia mau mea, a laila ua kīpalaʻia aʻokiʻoki paha. Māhele maikaʻiʻia nā lau o kaʻuala me nā'ōmato, nā'aleʻa, ka palaoa, ka mango, ka pinea, ka'ōnihi a me nā huaʻai a me nā hua. Ma keʻano he lole, ke kāwili wīaina, kaʻaila Dijon, kaʻaila, ka balsamic, a me ka waina kaona.

ʻO nā'ōpala e pono ai no nā salama, a me nā meaʻai a me nāʻano'ōkole e pono ai e hoʻopili i nā'ōlaʻi maʻamau i kekahi papahele maʻamau, e hāʻawi i kahi hanana kaulana i kahi leʻa maʻamau.

ʻOi keʻano ke kuʻi maʻa:

1. Eʻoki i kaʻili,ʻokiʻoki i nā aʻa nui i mau'āpana, i kahi paila liʻiliʻi.
2. E kau i ke aʻa i loko o ka ipu hao, e ninini i ka wai anuanu, i uhi pono ia i ka paʻakai, paʻakai.
3. Hoʻokomoʻo Cook ma lalo o kahi poʻi pani i ka mahana no 20-30 mau minuke a hiki i ka malu.

Hoʻopihaʻia ka meaʻuala, ua hoʻokaheʻia me ka waiū a me nā meaʻono likeʻole - ka maiʻa, nā hua waina, ka'alakena, nā meaʻala (ka'alanamona, curry), nā nati, nā huawaina, ka meli, ka meaʻai a me ka waiū.

No kāuʻikeE! E like me ka pīkī, ua hoʻohanaʻia nāʻuala ma hope koke o ka pauʻana. I ka lewa, ua paleʻia ka pulp a pouli.

ʻO kaʻenehana no ka kukeʻana i kaʻuala uaʻane like like me ka kukeʻana i nā kīʻaha mai kaʻuala a me nā'ōmole.

I kēlā makahiki i kēia makahiki, e ulu nui ana nāʻeke exotic i Rusia. Ua uluʻia ma mua e ka poʻe mahiʻai e like me kaʻimi, akā, na nā mahiʻai no ka hāʻawiʻana i nā kaula kūʻai kūʻai. ʻO kahi mea kanu maʻalahi i ka hoʻomākaukauʻana, hoʻopihaʻia me nā mea waiwai, ke hoʻohanaʻia me keʻano maʻamau, hiki ke hoʻololi i ka papa inoa, kōkua i ka mālamaʻana i nā maʻi a me ka mālamaʻana i kahi ola olakino.