dill (ʻO Anethum graolens) he laʻau i loaʻa i loko o nā meaʻai ʻEulopa a me ʻAsia ().
Ua kapa ʻia hoʻi ʻo dill weed, ʻo ka mea kanu he slender stems me nā lau palupalu a me nā ʻanoʻano ʻano oval. ʻOiai ʻo ka lau he ʻono ʻoluʻolu a me ka lau, ʻoi aku ka ʻono o nā hua dill, me kahi ʻala citrus māmā e like me nā hua caraway.
Ma ke ʻano he mea kanu a me nā mea ʻala, hoʻohana mau ʻia ka dill e hoʻomaikaʻi i ka ʻono o nā kīʻaha like ʻole. Hoʻohui pinepine ʻia me ka salmon, ka ʻuala a me nā ʻuala i hoʻokumu ʻia i ka yogurt.
Ma waho aʻe o ka hoʻohana ʻana i ka meaʻai, ua waiwai ka dill i nā meaʻai he nui a ua hoʻohana ʻia no ka mālama ʻana i nā maʻi like ʻole, me nā pilikia digestive, colic i nā pēpē, a me ka hanu ʻino ().
Hōʻike kēia ʻatikala i nā pono meaʻai a me ke olakino o ka dill, a me nā ala e hoʻohana ai i ka kuke ʻana.
dill
Ka papa o nā mea
ʻAiʻai meaʻai
Hoʻokahi kīʻaha (9 grams) o nā lau dill hou e hāʻawi i kahi ():
- Kāleka: 4
- ʻO Vitamin C: 8% o ka waiwai o kēlā me kēia lā (DV)
- Manganese: 5% o ka DV
- Wikamina A: 4% o ka DV
- Palena: 3% o ka DV
- ʻO ka hao: 3% o ka DV
He haʻahaʻa loa ka dill hou i nā calorie, akā he kumu maikaʻi loa ia o nā huaora a me nā minela koʻikoʻi, e like me ka huaora C, manganese, a me ka huaora A ().
he meaʻai koʻikoʻi ia no ka mālama ʻana i ka ʻike a me ke kākoʻo ʻana i kahi ʻōnaehana olakino olakino. He kuleana nō hoʻi ia i ka hānau keiki kāne a me ka wahine (, ).
Pēlā nō, koʻikoʻi ka huaora C no kāu ʻōnaehana pale a kōkua i ka hoʻokumu ʻana o ka iwi, ka ho'ōla ʻana i ka ʻeha a me ka metabolism (, ).
Hoʻohui ʻia, ua hōʻike ʻia he antioxidant ikaika e kōkua i ka pale ʻana i kāu mau cell mai ka pōʻino i hoʻokumu ʻia e nā molekala paʻa ʻole i kapa ʻia he radical manuahi (, ).
ʻO ka dill kekahi kumu maikaʻi o. ʻOiai he mea pono ia i nā mea liʻiliʻi loa, he mineral koʻikoʻi ia e kākoʻo i ka hana maʻamau o kou lolo, ʻōnaehana nerve, a me ke kō a me ka momona metabolism ().
Eia kekahi, hāʻawi ka dill hou i ka 1-2% o ka DV no ka calcium, copper, magnesium, potassium, riboflavin, a me ka zinc ().
Eia naʻe, ma muli o ka ʻai ʻia ʻana o ka dill hou i nā mea liʻiliʻi ma mua o 1 kīʻaha (9 grams), ʻoi aku ka liʻiliʻi o ka nui o nā meaʻai e loaʻa iā ʻoe mai ka pipi ʻana i kāu meaʻai.
No nā hua dill, loaʻa iā lākou nā pono meaʻai like. Hoʻokahi punetune (6,6 grams) o nā hua e hāʻawi i 8% o ka DV no ka calcium, 6% o ka DV no ka hao, a me 1 i ka 5% o ka DV no ka magnesium, manganese, phosphorus, a me ka potassium ().
hōʻuluʻulu manaʻo
He haʻahaʻa ka dill hou i loko o nā calorie akā he kumu maikaʻi ia o nā meaʻai koʻikoʻi he nui, me ka huaora C, ka magnesium a me ka huaʻa A.
ʻO nā pono kūpono o ka Dill
Me kona inoa i loaʻa mai ka huaʻōlelo Norse kahiko "dilla," ʻo ia hoʻi ka hoʻomaha, ua hoʻohana ʻia ka dill mai ka wā kahiko e mālama ai i ka colic i nā pēpē a me nā maʻi digestive, a me ke kōkua ʻana i ka hānai ʻana ().
ʻOiai ʻaʻole i kākoʻo ʻia kēia mau hoʻohana maʻamau e ka noiʻi, ua hōʻike ʻia ka dill i nā pono olakino ʻē aʻe.
Rich i nā antioxidants
he mau pūhui kūlohelohe e kōkua i ka pale ʻana i nā cell mai ka pōʻino i hoʻokumu ʻia e nā molekala paʻa ʻole i kapa ʻia he radical manuahi ().
Ma muli o ka hopena, hōʻike ka noiʻi e hiki ke kōkua i ka ʻai ʻana i nā meaʻai momona i nā antioxidants i ka hōʻemi ʻana i ka mumū mau loa a pale a mālama paha i kekahi mau maʻi, e like me ka maʻi puʻuwai, ka maʻi Alzheimer, ka rheumatoid arthritis, a me kekahi ʻano o ka maʻi kanesa (, )
Ua ʻike ʻia nā ʻanoʻano a me nā lau o ka dill i nā mea kanu he nui me nā waiwai antioxidant, me (, ):
- Flavonoids. Ua hoʻopili ʻia kēia mau mea kanu i ka hōʻemi ʻia o ka pilikia o ka maʻi puʻuwai, ka hahau ʻana, a me kekahi ʻano o ka maʻi kanesa. Hiki paha iā lākou ke hana nui i ke olakino lolo (, , ).
- Nā Terpenoids. Loaʻa kēia mau pūhui i loko o nā ʻaila koʻikoʻi a hiki ke pale aku i nā maʻi ate, puʻuwai, puʻupaʻa a me nā lolo ().
- Tannins. ʻO ke kuleana o ka ʻawaʻawa i nā mea kanu he nui, ua hōʻike ʻia nā tannins i nā waiwai antioxidant ikaika, a me nā hopena antimicrobial ().
Eia kekahi, ʻo ka dill kahi kumu maikaʻi o ka huaora C, a ua hōʻike ʻia hoʻi he mau waiwai antioxidant ikaika (, ).
Hiki ke pōmaikaʻi i ke olakino puʻuwai
ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa. Eia nō naʻe, manaʻo ka World Health Organization e hiki ke pale ʻia ma kahi o 75% o nā hihia o ka maʻi puʻuwai ma o ka hōʻemi ʻana i nā mea pilikia e like me ka ʻai maikaʻi ʻole, ka puhi ʻana a me ka hoʻomaʻamaʻa ʻole (, ).
ʻO nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai e pili ana i ke koko kiʻekiʻe, triglycerides, a me nā pae cholesterol LDL (ʻino), a me ka ʻaʻa mau (, ).
ʻO nā Flavonoids, e like me nā mea i loaʻa i ka dill, ua hōʻike ʻia he ikaika antioxidant a me nā waiwai anti-inflammatory ().
Eia kekahi, ua ʻōlelo ʻia nā haʻawina holoholona e loaʻa paha i ka dill extract ka cholesterol-a me ka triglyceride-lowering hopena. Eia naʻe, ʻoi aku ka huikau o ka noiʻi ʻana i ke kanaka (, ).
Ma kahi noiʻi o 91 poʻe me ke kiʻekiʻe o ka cholesterol a me ka triglyceride kiʻekiʻe, ʻike ʻia ʻo ka lawe ʻana i nā papa 6 dill extract i kēlā me kēia lā no 2 mau mahina i hoʻomaikaʻi nui i ka nui o ka cholesterol a me ka triglyceride pae, akā ʻaʻole i hoʻololi i ka pae HDL (maikaʻi) cholesterol ().
ʻAʻole ʻike ʻia kahi noiʻi hou o 150 poʻe me ka cholesterol kiʻekiʻe a me nā pae triglyceride ʻaʻohe loli nui i ka cholesterol a i ʻole ka triglyceride ma hope o 6 mau pule o ka lawe ʻana i nā papa dill i kēlā me kēia lā ().
Eia naʻe, he mea nui e hoʻomaopopo i ka hapa nui o nā noiʻi e noiʻi ana i nā hopena o ka dill ma ke olakino naʻau i hoʻohana i nā extracts. No laila, ʻaʻole maopopo i ka hopena o ka dill hou a maloʻo paha i ka olakino o ka naʻau.
Ma ke ʻano holoʻokoʻa, ʻoiai ʻo nā antioxidants i loko o nā ʻāpana dill e pōmaikaʻi i ke olakino o ka puʻuwai holoʻokoʻa, pono nā noiʻi hou aku i ke kanaka e loiloi i ka maikaʻi o ka dill i ka cholesterol a me nā pae koko.
Hiki ke kōkua i ka hoʻohaʻahaʻa i ke kō koko
ʻO nā pilikia koʻikoʻi no ka mea hiki ke hoʻonui i ka pilikia o nā kūlana e like me ka insulin resistance, metabolic syndrome, a me ka maʻi diabetes type 2 ().
Ua ʻōlelo ʻia ʻo Dill e loaʻa kahi hopena hypoglycemic ().
ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau haʻawina i nā holoholona me ka maʻi diabetes i ka hoʻomaikaʻi nui ʻana i ka hoʻokē ʻai ʻana i ke koko koko me nā ʻano o kēlā me kēia lā o ka dill extract. Eia naʻe, ua kaupalena ʻia ka noiʻi ʻana i nā kānaka (, ).
Loaʻa paha nā waiwai anti-cancer
ʻO nā monoterpenes kahi papa o terpenes, he mau mea kanu kūlohelohe i pili i ka anticancer, antiviral, antifungal, a me nā waiwai anti-inflammatory (, ).
Loaʻa pinepine ʻia lākou i loko o nā ʻaila koʻikoʻi o nā mea kanu e like me ka dill a ua hoʻopili ʻia me ().
ʻO ka maʻamau, ʻo d-limonene kahi ʻano monoterpene i hōʻike ʻia e nā haʻawina hiki ke kōkua i ka pale ʻana a mālama i ka maʻi ʻāʻī, ka umauma, a me ka maʻi maʻi colon (, , ).
Ma muli o ka waiwai o ka dill i nā monoterpenes, ʻo ia hoʻi ka d-limonene, loaʻa paha iā ia nā waiwai anti-cancer. Eia nō naʻe, ʻaʻohe noiʻi i kēia manawa no ka pono o ka dill a i ʻole ka dill extract i ka maʻi kanesa a i ʻole ka mālama ʻana.
Nā pōmaikaʻi ʻē aʻe
Hiki i ka dill ke hoʻopōmaikaʻi i kou olakino ma kēia mau ʻano:
- Nā waiwai antibacterial. He hopena antibacterial nā aila koʻikoʻi ʻo Dill e hakakā ai i nā maʻi maʻi ʻino, e like me Klebsiella pneumoniae et ʻO Staphylococcus aureus (, , ).
- Ola kino iwi. Aia ka dill i ka calcium, magnesium a me ka phosphorus - he mea nui ia mau mea a pau no ().
- ʻO ka maʻi haʻalulu. Hiki i nā aila pono ke kōkua i ka hoʻomaha ʻana i ka ʻeha o ka ʻōpū i kou wā. Eia naʻe, ua kaupalena ʻia ka noiʻi ʻana i kēia manawa a hui pū ʻia (,).
hōʻuluʻulu manaʻo
Nui ka dill i nā ʻano mea kanu like ʻole i loaʻa i nā pono olakino he nui, me ka pale ʻana i ka maʻi puʻuwai a me kekahi ʻano o ka maʻi kanesa. Eia kekahi, hiki i ka dill ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō koko koko, akā pono nā noiʻi kanaka hou aku.
Hiki i nā hopena ʻaoʻao
Palekana maʻamau ka dill no ka ʻai ʻana. Eia nō naʻe, i nā hihia liʻiliʻi, ua hōʻike ʻia ka hopena o ka maʻi maʻi, ka luaʻi ʻana, ka waha ʻeha, ka pehu ʻulaʻula ma ke alelo, a me ka pehu ʻana o ka ʻāʻī ().
Hoʻohui ʻia, ʻōlelo ʻia e pale i nā papa dill a i ʻole nā extracts i ka wā hāpai a me ka hānai ʻana, no ka mea, ua kaupalena ʻia ka noiʻi ʻana i ko lākou palekana.
hōʻuluʻulu manaʻo
Manaʻo ʻia ka hoʻohana ʻana i ka dill i mea palekana no ka hapa nui o nā kānaka, koe naʻe nā hihia kakaʻikahi kahi e hoʻoulu ai i kahi pane maʻi. Hoʻohui ʻia, ʻōlelo ʻia nā wahine hāpai a hānai paha e pale i nā huaʻai dill a i ʻole nā hua.
Hoʻohana no ka Dill
ʻO ka dill kahi meaʻono i maʻalahi e hoʻohui i kāu meaʻai.
Eia kekahi mau ala e hoʻohui ai i ka dill hou i kāu ʻai:
- E hoʻohana iā ia i mea hoʻonani no nā sopa a i ʻole nā huaʻai ʻai.
- E kāpīpī iā ia me nā salakeke kukama anu.
- E hoʻohana iā ia i ka ʻuala ʻuala a i ʻole i ka ʻuala i kālua ʻia a i ʻoki ʻia paha.
- E kau ma luna o ka gravlax.
- E hoʻoulu i loko o ka yogurt-based dips e like me tzatziki.
- ʻOki a hoʻohui i nā salakeke.
- E hoʻohana iā ia e hoʻohui i ka ʻono i nā kīʻaha iʻa, hipa a hua manu paha.
- E hoʻohui i ka palaoa moʻa.
- E hoʻokomo i loko o nā kīʻaha, marinades a i ʻole.
Hiki ke hoʻohana ʻia ka dill maloʻo e hoʻohui i ka ʻono i nā dips, marinades, a me ka ʻuala, ka moa, a me nā salakeke tuna.
No nā ʻanoʻano, hiki ke hoʻohana ʻia nā hua dill āpau a ʻokiʻoki ʻia a hoʻohui ʻia i ka berena, ka soup a i ʻole nā kīʻaha meaʻai. Hiki iā lākou ke hoʻohana ʻia e hana i nā pickles dill.
hōʻuluʻulu manaʻo
ʻO ka dill kahi lāʻau lapaʻau hiki ke hoʻohana ʻia i nā ʻano kīʻaha like ʻole, e like me ka salakeke ʻuala, tzatziki sauce a i ʻole i ka iʻa. Hiki ke hoʻohana ʻia nā hua dill i mea ʻala e ʻono ai i nā meaʻai e like me nā pickles a i ʻole ka berena.
Pehea e mālama ai i ka dill
No ka mālama ʻana i ka dill hou, pono ʻoe e kāpīpī mua i nā lau me ka wai anuanu, e uhi i nā ʻōpuʻu me kahi kāwele pepa, a laila e waiho i loko o kahi ʻeke plastik zip-top.
E mālama i ka dill i loko o kāu pahu friji no 1 pule. No ka lōʻihi o ka mālama ʻana, hiki iā ʻoe ke hoʻokuʻu i ka dill hou ma ka holoi ʻana a laila kau i nā lālā i loko o kahi papa hoʻokahi ma kahi pepa kuki i loko o ka paʻukū.
I ka wā maloʻo, e hoʻololi i nā kaula i loko o kahi ʻeke palekana a hoʻopaʻa ʻia i loko o ka friji a hiki i 6 mahina no ka ʻono maikaʻi loa.
Hiki ke hoʻohana ʻia ka dill hau i ka kuke ʻana me ka hoʻolulu ʻole mua. Pono e mālama ʻia nā hua dill maloʻo a me ka dill i loko o kahi pahu hau ma kahi anuanu a pouli no 6 mahina a 1 makahiki ().
hōʻuluʻulu manaʻo
Ke mālama pono ʻia, mālama ʻia ka dill hou a hiki i 1 pule i loko o ka friji a hiki i 6 mahina i loko o ka paʻukū. Pono e mālama ʻia nā hua dill maloʻo a me ka dill no 6 mahina a 1 makahiki.
ka hapanui o
Loaʻa i nā antioxidants a me kahi kumu maikaʻi o ka magnesium a me ka huaʻa A, hiki ke loaʻa i ka dill kekahi mau pono olakino, me ka pale ʻana i ka maʻi puʻuwai a me ka maʻi kanesa.
Eia naʻe, he mea nui e hoʻomanaʻo i ka hapa nui o nā haʻawina e pili ana i nā pono o ka dill e hoʻohana i nā dill extracts. No laila, ʻaʻole maopopo inā loaʻa nā hopena like i ka hoʻohana ʻana i ka meaʻai o ka dill hou a maloʻo paha.
ʻO kēlā me kēia ʻaoʻao, hiki i nā hua dill a me nā greens ke hoʻohui i ka ʻono a me ka pop o ka waihoʻoluʻu i nā ʻano kīʻaha like ʻole. Ke mālama pono ʻia, hiki ke hoʻopaʻa ʻia ka dill hou a hiki i 1 pule i loko o ka friji a me kekahi mau mahina i loko o ka pahu hau.
Ma keʻano holoʻokoʻa, ʻo ka dill kahi ʻono e hiki ke hoʻonui i ka meaʻai i kāu meaʻai.
