He ʻāpana koʻikoʻi nā ʻakaʻakai o kā mākou lumi kuke. E noʻonoʻo e hana i ka sambol niu, ka chutney dal, a i ʻole ka kari iʻa me ka ʻole o nā ʻakaʻakai. He mea hiki ʻole ke noʻonoʻo ʻia, ʻeā? Hiki i nā ʻakaʻakai ke hoʻohui i ka ʻono a me ke ʻala i kēlā me kēia pāʻina, kakahiaka, awakea, a pō paha. Akā ua ʻike anei ʻoe ʻaʻole wale kēia ʻakaʻakai liʻiliʻi he mea ʻono, akā he meaʻai nui hoʻi e hāʻawi ana i nā pono waiwai he nui i ko mākou olakino. I kēia lā, e kamaʻilio kākou e pili ana i nā mea huna olakino kupaianaha i hūnā ʻia i loko o kēia mau ʻakaʻakai.
E aʻo iki kākou e pili ana i nā ʻano ʻakaʻakai.
Ke hele mākou i ka hale kūʻai, ʻike mākou i nā ʻano ʻakaʻakai like ʻole, ʻeā? ʻO nā ʻakaʻakai ʻulaʻula, nā ʻakaʻakai shallot, nā ʻakaʻakai keʻokeʻo, nā līki, a me nā ʻakaʻakai scallions he mau lālā lākou a pau o ka ʻohana hoʻokahi. ʻOiai he ʻano ponoʻī ko kēia mau ʻano a pau, aia kekahi mau ʻokoʻa iki.
| ʻAno ʻakaʻakai | Kūlana kūikawā a me ka hoʻohana |
|---|---|
| ʻAkaʻakai ʻulaʻula | ʻO ko lākou waihoʻoluʻu poni-ʻulaʻula hohonu ma muli o nā hui mea kanu i kapa ʻia ʻo flavonoids . He kiʻekiʻe loa lākou i ka antioxidant quercetin . ʻAʻole ʻoi aku ka ʻala o lākou, no laila he mea maikaʻi loa lākou i ka ʻai maka ʻia i loko o nā salakeke, nā sambals, a me nā mea ʻono chili. |
| ʻAkaʻakai nui (melemele/ʻeleʻele) | ʻO kēia ʻano ʻakaʻakai, ka mea nui loa i kā mākou mau kari, he ʻala iki. Eia nō naʻe, i ka wā e sauté ʻia ai, palai ʻia, a caramelized paha, nalowale kēia ʻono ʻala a puka mai kahi ʻono ʻono. Hoʻohana nui ʻia kēia mau mea i nā gravy a me nā kīʻaha laiki. |
| ʻAkaʻakai keʻokeʻo | ʻOi aku ka liʻiliʻi o ka ʻala o kēia ma mua o nā ʻakaʻakai nui a maikaʻi no ka hoʻohui ʻana i nā kīʻaha maka, e like me ka salsa. |
| ʻAkaʻakai/ʻOniʻoniʻo | Hoʻokiʻoki pinepine ʻia kēia mau mea a hoʻohui maka ʻia i nā kīʻaha. Hoʻohui lākou i kahi waihoʻoluʻu nani a me kahi ʻono ʻakaʻakai palupalu i nā kīʻaha e like me nā sopa a me ka laiki palai. |
Ka mana olakino nui o kahi ʻaka liʻiliʻi
Ua ʻike nā kānaka ʻepekema he nui nā pono olakino o ka ʻaka. ʻO ka hapa nui o kēia mau pono ma muli o nā antioxidants i loko. I ka ʻōlelo maʻalahi, ua like nā antioxidants me nā mea pale e pale ai i ka hōʻino ʻana i nā cell i loko o ko kākou kino.
Kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa
Ua hōʻike ʻia e ka noiʻi ʻana e kōkua nā kemika i loko o nā ʻakaʻakai i ke kaua ʻana i nā hunaola kanesa. Ua ʻike ʻia kekahi noiʻi ʻo ka poʻe e ʻai mau ana i nā ʻakaʻakai he haʻahaʻa ka pilikia o ka loaʻa ʻana o ke kanesa kolona, ʻāʻī, a me ka maʻi ʻōpū. Ua hōʻike pū kekahi noiʻi ʻē aʻe e hōʻemi ana lākou i ka pilikia o ke kanesa prostate i nā kāne. ʻOi aku hoʻi, ʻo kahi hui i kapa ʻia ʻo quercetin, i loaʻa i loko o nā ʻakaʻakai, ua manaʻo ʻia he kumu nui ia no kēia mau waiwai hakakā kanesa.
Nā waiwai bactericidal
Ua hōʻoia nā haʻawina hoʻokolohua he hiki i nā ʻaka ke pepehi i nā ʻano bacteria like ʻole. Eia nō naʻe, pono e ʻike hou ʻia e pili ana i ke ʻano o kēia hana i loko o ko kākou kino.
No ka ʻai ʻana a me ke olakino o ka ʻōpū
Ua ʻike anei ʻoe he home ko kākou mau ʻōpū no ka nui o nā bacteria maikaʻi a maikaʻi? He mea nui loa kēia mau bacteria no ko kākou olakino holoʻokoʻa. Loaʻa i nā ʻakaʻakai kahi mea i kapa ʻia ʻo fructooligosaccharides . Hana kēia mau mea ma ke ʻano he prebiotics . ʻO ia hoʻi, hāʻawi lākou i ka meaʻai no nā bacteria maikaʻi i loko o ko kākou ʻōpū. Hoʻomaʻalahi kēia i ka ʻai ʻana a hoʻomaikaʻi i ke olakino ʻōpū.
E hoʻomanaʻo, hiki ke hoʻopili ʻia nā maʻi he nui, mai ka maʻi diabetes a i ke kaumaha, i ka emi ʻana o ka nui o nā bacteria olakino i loko o ka ʻōpū.
Hoʻoikaika anei ia i nā iwi?
ʻAe, hiki i nā ʻakaʻakai ke kōkua i ka pale ʻana i ka osteoporosis, kahi kūlana e lahilahi ai nā iwi a haki maʻalahi. Ua ʻike ʻia kahi noiʻi o nā wahine e kokoke ana a i hala paha ka menopause he ʻoi aku ka nui o ka iwi o ka poʻe i ʻai i nā ʻakaʻakai i kēlā me kēia lā. ʻO ia hoʻi, ua ikaika ko lākou mau iwi.
No ke olakino o ka puʻuwai a e hōʻemi i ka pilikia o ka hahau ʻana
ʻO ke kumu o ke ʻala ʻawaʻawa a me ka ʻono o nā ʻaka ke ʻoki ʻoe iā lākou ma muli o nā hui organik i loaʻa ka sulfur. Hiki i kēia mau hui ke hoʻohaʻahaʻa i kāu mau pae cholesterol a pale i nā ʻūpā koko. Hoʻemi kēia i ka pilikia o ka maʻi puʻuwai a me ka hahau . No ka loaʻa ʻana o ka hapa nui o kēia mau hui sulfur, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻaka maka ma mua o ka moʻa ʻana.
Kōkua i ka kaohi ʻana i ka maʻi diabetes
Hoʻoulu nā hui quercetin a me ka sulfur i loko o nā ʻaka i ka hana ʻana o ka insulin, e hoʻolilo ana i nā ʻaka i mea kanu maikaʻi loa e hoʻohui i kāu papaʻai no ka poʻe me ka maʻi diabetes.
Aia kekahi mau hemahema i ka ʻai ʻana i nā ʻaka maka.
E like me nā mea ʻē aʻe a pau, hiki i ka ʻai ʻana i ka ʻaka ke loaʻa kekahi mau hemahema, ʻoiai ke ʻai maka ʻia.
- Pehu a me ka ʻōpū: Hiki i kekahi mau mea i loko o nā ʻakaʻakai ke paʻakikī i kekahi poʻe ke ʻeli. ʻO ka poʻe me ka maʻi ʻōpū huhū (IBS) ma ke ʻano kūikawā e ʻeha paha ka ʻōpū i ka wā e ʻai ai i nā ʻakaʻakai maka. Inā ʻike ʻoe i kēia, e kaupalena i kāu ʻai ʻana i nā ʻakaʻakai maka.
- Hanu ʻino a me ke ʻala kino: Ke wāwahi ʻia nā hui sulfur i loko o nā ʻonika i loko o ke kino, hiki iā lākou ke hui pū me ka hou e hana i kahi ʻala kino ʻino. He mea maʻamau nō hoʻi ka hanu ʻino.
- ʻAi ʻona: I nā hihia kakaikahi, ua loaʻa nā hōʻike e pili ana i nā maʻi bacteria e like me ka salmonella e laha ana ma o nā ʻonika. Eia naʻe, he mea kakaikahi loa kēia. I mea e palekana ai, e mālama mau i nā ʻonika i ʻoki ʻia i loko o ka pahu hau. Inā manaʻo ʻoe he ʻai ʻona, e ʻike koke i kāu kauka a i ʻole e hele i ka keʻena pilikia o ka haukapila kokoke loa (ETU).
Pehea ʻoe e pale ai i kou mau maka mai ka waimaka i ka wā e ʻoki ai i ka ʻakaʻakai?
He mea maʻamau iā kākou ke uē i ka wā e ʻoki ana i nā ʻonika. ʻO ke kumu o kēia, ʻo ia ka hōʻiliʻili ʻana o nā pūhui sulfur i hoʻokuʻu ʻia i ka wā e ʻoki ana i nā ʻonika i ka lewa a hoʻonāukiuki i ko kākou mau maka. Aia kekahi mau ala maʻalahi e hōʻemi ai i kēia.
- E hoʻokomo i ka ʻaka i loko o ka pahu hau no kahi o 30 mau minuke ma mua o ka ʻoki ʻana.
- E hoʻohana i ka pahi ʻoi, no ka mea, ʻo ke ʻoki ʻana i ka ʻaka me ka pahi ʻoi e hoʻokuʻu i nā kemika hou aʻe.
- E ʻoki a waiho paha i ke aʻa o ka ʻakaʻakai me ka ʻole o ka ʻōpala . ʻO kēia kahi e loaʻa ai ka hapa nui o nā hui sulfur.
- E ʻokiʻoki i nā ʻonika ma kahi ea maikaʻi me nā puka makani e hāmama ana.
Leka Lawe-Home
- ʻAʻole wale ka ʻakaʻakai he mea ʻono, akā he meaʻai momona hoʻi i piha i nā antioxidants, nā wikamina, a me nā minelala.
- Aia kekahi mau ʻokoʻa iki i nā ʻano o nā ʻano ʻaka like ʻole, e like me nā ʻaka ʻulaʻula, nā ʻaka nui, a me nā ʻaka ʻōmaʻomaʻo. E koho i ke ʻano e kūpono i kāu kīʻaha.
- He nui nā pono olakino o ka ʻakaʻakai, e like me ka hoʻēmi ʻana i ka pilikia o ka maʻi kanesa, ka pale ʻana i ke olakino o ka puʻuwai, ka kaohi ʻana i ka maʻi diabetes, a me ka hoʻoikaika ʻana i nā iwi.
- I mea e hoʻonui ai i kekahi o nā pono olakino (ʻoi aku hoʻi nā mea e pili ana i ke olakino o ka puʻuwai), ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻaka maka ma mua o ka moʻa ʻana.
- Hiki i kekahi poʻe ke ʻeha ka ʻōpū i ka wā e ʻai ai i nā ʻaka maka. E hoʻolohe i kou kino.
- E hōʻoia i ka palekana o ka meaʻai ma ka mālama mau ʻana i nā ʻonika i ʻokiʻoki ʻia i loko o ka pahu hau.
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