Kupu Whakataki:
I ngā tau tata nei, kua piki haere te hiahia ki ngā painga hauora o ngā momo tāpiringa taiao. Ko tētahi o aua tāpiringa kua rongonui ko te paura tango pūrokoro. I ahu mai i te huawhenua ripeka, te pūrokoro, e whakaponohia ana he maha ngā painga hauora o tēnei paura. I roto i tēnei pou rangitaki, ka ruku hohonu tātou ki te aha tonu te paura tango pūrokoro, me te tūhura i ōna painga pea mō tō tātou oranga whānui.
He aha te Broccoli?
Pūrokorohe tipu ā-tau ka taea te tipu ki te 60–90 cm (20–40 inihi) te teitei.
He tino rite te pūrokoro ki te kūmara, engari he rerekē ki tēnei, he pai te āhua o ōna puku putiputi, ā, he mārama te kitea. Ka tipu te putiputi i te pito o te kakau matotoru o waenganui, ā, he kakariki pouri te tae. Kua puta he papura, he kōwhai, he mā rānei ngā pua, engari he onge ēnei momo. He kōwhai ngā putiputi, e whā ngā rau.
Ko te wā tupu mō te pūrokoro he 14–15 wiki. Ka kohia ā-ringa te pūrokoro i muri tonu i te hanganga o te puku, engari kei te pihi tonu ngā putiputi. He maha ngā "puku" ririki e puta ana i te tipu mai i ngā wana taha ka taea te hauhake i muri mai.
Ngā whakamahinga tuku iho o te huawhenua Broccoli:
He roa te hītori o te pūrokoro, ā, kua roa e kainga ana. E whakaponohia ana i ahu mai te huawhenua i te rohe o te Moana-nui-a-Kiwa, ā, he wāhanga noa iho o te kai i Rōma onamata. Heoi, ko te pūrokoro e mōhiotia ana e tātou i ēnei rā i ahu mai i te kāpeti mohoao, i whakatōkia i te rautau 6 BC i Itari.
He whanaketanga hou te whakamahinga o te tangohanga pūrokoro. I rongonui haere i te mutunga o te rautau 20 i te tīmatanga o ngā kairangahau ki te hura i ōna painga hauora. I ēnei rā, e whakamahia whānuitia ana te tangohanga pūrokoro hei tāpiringa kai, ā, kei roto hoki i ngā momo hua hauora.
I ngā wā o mua, ko te pūrokiroki te kai matua. He mea nui ki te kai totika, ā, e mōhiotia ana hoki he nui ngā huaora, ngā kohuke, me ngā muka. Kua whakamahia i roto i ngā momo kai puta noa i te ao, ā, nā tōna maha o ngā whakamahinga ka taea te kai mata me te tunu.
I roto i ngā wā, kua rongonui te pūrokoro hei "kai tino pai" nā te maha o ngā painga hauora. E mōhiotia ana mō tōna kaha ki te whakaiti i te mōrearea o ētahi mate pukupuku, te whakatairanga i te hauora o te ngākau, te tautoko i te nakunaku hauora, me te whakapakari i te pūnaha ārai mate.
Mā te whakamahinga o te tangohanga pūrokoro i roto i ngā tāpiringa kai me ngā hua hauora ka taea te kai ngāwari i ngā horopeta kukū o ngā matū whai hua kei roto i te pūrokoro, pērā i te glucoraphanin me te sulforaphane. He maha ngā wā ka whakaritea ēnei tangohanga kia mau ai ngā taumata motuhake o ēnei matū, kia rite ai, kia pono ai hoki ngā horopeta.
Heoi, he mea nui kia mōhio ahakoa ka taea e te tangohanga broccoli te whakarato i ngā painga hauora nui, he mea nui anō hoki kia mau tonu te kai taurite e whakauru ana i ngā momo hua me ngā huawhenua hei oranga whānui.
He aha te paura tango Broccoli?
Ka hangaia te paura tangohanga broccoli mā te tukatuka me te whakamaroke i te huawhenua kia puta he momo matūkai kukū. He nui te kukū o ngā matū koiora kei roto, tae atu ki te sulforaphane, te glucoraphanin, ngā huaora, ngā kohuke, me ngā antioxidants. Ko ēnei matū te take o ngā painga hauora maha e pā ana ki te kai broccoli.
Ngā Āhuatanga Ārai Mate Kaha:
Ko tētahi o ngā āhuatanga tino kitea o te paura tango pūrokoro ko ōna āhuatanga ārai-mate kaha. Ka āwhina ngā ārai-mate ki te whawhai i ngā pānga kino o ngā rauropi kore utu i roto i te tinana, ka taea te whakararu i te ahotea waikura me te whai wāhi atu ki ngā momo raruraru hauora. Ka āwhina te kai auau i te paura tango pūrokoro ki te whakaiti i te mumura, te tautoko i te pūnaha ārai mate hauora, me te tiaki i ngā mate mau tonu.
(1) Te Sulforaphane:
He matū koiora te Sulforaphane e kitea ana i roto i ngā kukū tiketike i roto i te tangohanga broccoli. He momo matū tipu tēnei, inā koa he mema nō te whānau isothiocyanate, e mōhiotia ana mō ōna āhuatanga whakatairanga hauora. Ka puta te Sulforaphane ina pa atu te glucoraphanin, he matū mua, ki te myrosinase, he whākōkī kei roto hoki i te broccoli.
Ina kai koe i te tangohanga pūrokoro, i tētahi atu huawhenua rānei pērā i te pūrokoro, te kāpeti, te pihi Brussels rānei, ka tauhohe te glucoraphanin i roto i te huawhenua ki te myrosinase i te wā e ngaungauhia ana, e tapatapahia ana rānei. Ka hua ake te hanganga o te sulforaphane.
Kua nui te aro ki te Sulforaphane nā ōna painga hauora maha. E whakaponohia ana he āhuatanga antioxidant me te anti-inflammatory tōna, ā, tera pea ka whai wāhi ki te whakaiti i te mōrearea o ngā mate pūmau, tae atu ki ētahi momo mate pukupuku, mate ngakau, me ngā mate neurodegenerative pēnei i te Alzheimer's me te Parkinson's.
E ai ki ngā rangahau, mā te whakahohe i tētahi pūmua e kiia nei ko te Nrf2 (te pūmua e pā ana ki te erythroid 2) i roto i te tinana, ka mahi te sulforaphane. Ko te Nrf2 he pūmua whakawhiti e taea ai te whakatairanga i te whakaputanga o ngā momo whākōkī ārai mate me te whakakore paitini. Mā te whakahohe i te Nrf2, ka āwhina pea te sulforaphane ki te tiaki i ngā pūtau mai i te ahotea waikura, te whakarei ake i te parepare a te tinana ki ngā matū kino, me te tautoko i te hauora whānui o ngā pūtau.
(2) Te Kurokoraphanina:
Ko te Glucoraphanin he matū kei roto i te pūrokoro me ētahi atu huawhenua ripeka. Koia hoki te pūtake o tētahi atu matū nui e kiia nei ko te sulforaphane.
Ina kainga te pūrokoro, ina whakamahia rānei te tangohanga pūrokoro, ka hurihia te glucoraphanin hei sulforaphane e te whākōkī e kīia nei ko te myrosinase. He matū kaha te Sulforaphane hei ārai i te mumura, ā, he maha ngā painga hauora e tukuna ana.
Kua whakaatuhia he painga hauora anō hoki tō te Glucoraphanin. E whakaponohia ana he āhuatanga ārai matepukupuku tōna, e āwhina ana i te aukati me te rongoā i ngā momo matepukupuku. Tērā pea ka tautoko i te hauora o te pūnaha manawa mā te whakaiti i ngā taumata cholesterol me te whakatairanga i te hauora o te ngākau. Hei tāpiri, kei roto te glucoraphanin i ngā tukanga tango paitini o te tinana, ā, ka āwhina pea ki te tango i ngā paitini me ngā poke kino.
Nō reira, he mea nui te mahi a te glucoraphanin i roto i ngā āhuatanga whakatairanga hauora o te tangohanga broccoli, inā koa tōna kaha ki te tautoko i te pūnaha ārai mate, te whawhai ki te mumura, me te tiaki i ngā mate pūmau.
(3) Ngā flavonoid:
Kei roto hoki i te paura tangohanga broccoli ngā momo flavonoids, pērā i te kaempferol me te quercetin, he kaha ā rātou pānga antioxidant. Ka tangohia e ngā flavonoids ngā rauropi kore utu, ka tiaki i ngā pūtau me ngā kiko mai i ngā kino pea. Ka āwhina pea ēnei matū ki te whakaiti i te mumura, te whakarei ake i te mahi ārai mate, me te tautoko i te hauora o te ngakau.
He mea nui kia mōhiotia ahakoa he mea nui te paura tangohanga pūrokoro hei tāpiri atu ki tētahi momo oranga hauora, kaua e whakakapi i tētahi kai taurite e nui ana ngā hua me ngā huawhenua. Pērā i ngā wā katoa, he mea pai kia kōrero koe ki tētahi tohunga hauora i mua i te tīmatanga o tētahi kai tāpiringa, inā koa mēnā he mate hauora tōu, kei te tango rongoā rānei koe.
Ngā Hua Pea o te Paura Tangohanga Broccoli:
Te Whakakore Paitini Whakarei Ake:
E mōhiotia ana te paura tangohanga broccoli mō ōna āhuatanga whakakore paitini, inā koa nā te matū sulforaphane. Ka āwhina i te whakahohe i ngā whākōkī e āwhina ana i te tinana ki te whakakore i ngā paitini kino me ngā poke taiao, ka whakatairanga i te whakakore paitini whānui.
Tautoko Hauora Ngākau:
Kua honoa ngā matū koiora kei roto i te paura tangohanga broccoli, pērā i te glucoraphanin, ki te whakatairanga i te hauora o te ngākau. Mā te kai auau ka āwhina i te whakaiti i ngā taumata cholesterol me te tautoko i te pūnaha ngākau hauora.
Ngā Pānga Ārai Matepukupuku:
E ai ki ngā rangahau, tera pea he āhuatanga ārai matepukupuku kei te paura tangohanga broccoli nā te nui o te sulforaphane. Kua whakaatuhia e ēnei matū te aukati i te tipu o ngā pūtau matepukupuku me te whakatairanga i te apoptosis (mate pūtau) i roto i ngā momo matepukupuku, tae atu ki te matepukupuku ū, te repeure, me te koroni.
Hauora Nakunaku:
He nui te muka kai i roto i te paura tangohanga broccoli, he mea nui tēnei hei pupuri i te pūnaha nakunaku hauora. Mā te whakauru i tēnei tāpiringa ki roto i tō kai ka āwhina pea ki te whakahaere i ngā nekehanga o te puku, te whakatairanga i te hauora o te microbiome o te puku, ā, ka whakaiti pea i te mōrearea o ngā mate nakunaku.
Me pēhea te tāpiri i te paura tangohanga broccoli?
He tāpiringa maha ngā whakamahinga o te paura tango pūrotu, ā, ka taea te whakauru ngāwari ki roto i tō oranga o ia rā. Ka taea te whakaranu ki roto i ngā inu huamata, me ngā inu pūmua, te tāpiri rānei ki ngā momo tunu kai pērā i ngā hupa, ngā ranu, me ngā kai tunutunu. Heoi, he mea nui kia whai i te horopeta kua tūtohutia e te kaihanga, kia kōrero rānei ki tētahi tohunga hauora kia tika ai te whakamahinga.
Ngā inu mārie:
Tāpirihia he tīpune kotahi, e rua rānei o te paura tango pūrokoro ki tō tunu inu tino pai. He huarahi tere, he huarahi ngāwari hoki tēnei ki te whakauru i te paura me te kore e tino whakarerekē i te reka. Tāpirihia ki ngā hua pēnei i te panana, te hua rākau, te hua rākau citrus rānei hei huna i te reka mēnā e tika ana.
Ngā ranu huamata:
Whakaranua te paura tangohanga pūrokoro ki te hinu oriwa, te wai rēmana, te kāriki, me ngā otaota hei hanga i tētahi ranu huamata hauora, reka hoki. Ringihia ki runga i ō huamata tino pai, whakamahia rānei hei marinade mō te heihei, ika rānei.
Ngā hupa me ngā tīhi:
Tauhiuhia he paura tango pūrokoro ki roto i tō hupa, i tō tunu kai rānei hei whakarei ake i te reka me te whakanui ake i te ihirangi antioxidant. He pai te whakaranu ki ngā hupa huawhenua, ki ngā hupa pīni, ki ngā hupa rīwai kirīmi rānei.
Ngā kai tunua:
Tāpirihia te paura tango pūrokoro ki roto i ō kai tunua pērā i te muffin, te taro, te panikeke rānei. Tērā pea ka paku rerekē te tae, engari kāore e tino pā ki te reka. Tīmata ki te iti noa, tata ki te kotahi tīpune, ka whakarerekē kia rite ki tāu e pai ai.
Ngā mea kakara me ngā ranu:
Whakaranua te paura tango pūrokoro me ētahi atu otaota me ngā mea kakara hei hanga i ngā mea kakara, i ngā ranu rānei mō āu rihi. He mea tino pai hei tāpiri atu ki ngā ranunga mea kakara i hangaia i te kāinga, ki ngā ranu rimurapa, ki ngā kari rānei.
Kia maumahara ki te tīmata me te iti o te horopeta, kātahi ka whakanui haere i te horopeta e hiahiatia ana. Hei tāpiri, he mea tika kia whai i te rahinga kai kua tūtohutia kei runga i te takai paura tangohanga broccoli, ā, me kōrero ki tētahi tohunga hauora mēnā he āwangawanga kai, he mate hauora rānei āu.
Whakatau:
He tāpiringa taiao te paura tango pūrokoro e tuku ana i te horopeta kukū o ngā matū whai hua e kitea ana i roto i te pūrokoro. Mai i ngā āhuatanga whai antioxidant ki ngā pānga ārai mate pukupuku me te tautoko hauora o te nakunaku, kua arohia tēnei tāpiringa mō ōna painga hauora pea. Pērā i ngā tāpiringa kai katoa, he mea nui kia kōrero ki tētahi tohunga hauora i mua i te whakauru atu ki roto i tō mahinga. Hoatu he whakanui matūkai ki tō tinana me te paura tango pūrokoro, ā, ka wheako i te pānga pai pea ki tō oranga whānui!
Whakapā mai ki a mātou:
He kaihokohoko rongonui a Bioway Organic mō te paura tango pūrokoro mai i te tau 2009. Kei a mātou he paura tango pūrokoro kounga teitei mō ngā momo kaupapa. Mena kei te hiahia koe ki te hoko i ā mātou hua, ka taea e koe te whakapā atu ki a Bioway Organic ki te pātai mō ā rātou utu, ngā kōwhiringa tuku, me ngā whakaritenga ota iti rawa. Ka taea e tā mātou tīma ratonga kiritaki te whakarato ki a koe i ngā mōhiohio katoa e tika ana hei hoko mai i a rātou.
Whakapā mai ki a mātou:
Grace HU (Kaiwhakahaere Hokohoko):grace@biowaycn.com
Carl Cheng (Tumu Whakahaere Matua/Rangatira):ceo@biowaycn.com
Paetukutuku:www.biowaynutrition.com
Wā tuku: Whiringa-ā-rangi-06-2023
