ʻO Basil kahi mea ʻono, lau lau ʻōmaʻomaʻo maoli no Asia a me ʻApelika.
He lālā ia o ka ʻohana mint a he nui nā ʻano.
Kaulana ʻia ma ke ʻano he meaʻai, hoʻohana ʻia kēia lāʻau ʻala i nā kī a me nā mea hoʻohui, hiki ke hāʻawi i nā pono olakino.
Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka basil, kona mau pono a me nā hoʻohana.
Ka papa o nā mea
ʻO nā ʻano like ʻole
ʻO ka inoa ʻepekema o basil kūʻai maʻamau no ka lumi kuke Pili kamahaola (hoʻopōkole ʻia basilicum).
Nui nā ʻano o basilicum, me (1):
- ʻO ka basil momona: ʻO ka basil kaulana loa a kaulana, kaulana no kona hoʻohana ʻana i nā kīʻaha Italia. Kūʻai maʻamau i maloʻo ma nā hale kūʻai kūʻai. He ʻono e like me ka licorice-cloves.
- ʻO Bush a i ʻole Greek basil: He ʻala ikaika akā he ʻono ʻoluʻolu, no laila hiki ke pani ʻia i ka basil ʻono. Hoʻokumu i kahi lāʻau paʻa me nā lau liʻiliʻi a ulu maikaʻi i loko o ka ipuhao.
- basil Thai: He ʻono anis-licorice a hoʻohana mau ʻia i nā kīʻaha Thai a me Asia Hema.
- Kinamona basil: Mai Mekiko mai. Loaʻa i ka ʻala kinamona a me ka ʻala. Hāʻawi pinepine ʻia me nā legumes a i ʻole nā huaʻai ʻala, sautéed.
- Letus Basil: Loaʻa nā lau nui, palupalu, wrinkled me kahi ʻono like me ka licorice. Hana maikaʻi i nā salakeke a i hui pū ʻia me nā tōmato a me ka ʻaila ʻoliva.
ʻO ka basil i hoʻohana mau ʻia i nā mea hoʻohui a me nā mea kanu lāʻau he basil hemolele - i kapa ʻia kekahi manawa ʻo tulsi - ʻo ia ka O. tenuiflorum ʻano, i ʻike ʻia ʻo O. kapu. Hoʻohui ʻia i kekahi mau kīʻaha Thai ma muli o kona ʻono ʻokoʻa. (1).
hōʻuluʻulu manaʻo Hoʻohana nui ʻia ka basil momona no ka kuke ʻana, akā nui nā ʻano ʻē aʻe - me nā ʻano ʻono ʻokoʻa ʻē aʻe - loaʻa. ʻO ka basil hemolele kahi pili akā ʻokoʻa.
Nā meaʻai a me nā mea kanu
Ma muli o ke koi ʻana o nā mea ʻai no ka liʻiliʻi liʻiliʻi o ka basil, hāʻawi kēia mea kanu i nā huaora a me nā minela i nā meaʻai maʻamau.
Eia nā mea momona kaulana loa o 1 punetune (ma kahi o 2 grams) o ka basil momona (2, 3):
| ʻO nā lau hou, ʻokiʻoki | ʻO nā lau maloʻo, ʻōpala | |
| Calories | 0.6 | 5 |
| Wikamina A | 3% o RDI | 4% o RDI |
| ʻO ka Vitamin K | 13% o RDI | 43% o RDI |
| ka pōhaku | 0,5% o RDI | 4% o RDI |
| ʻO ka hao | 0,5% o RDI | 5% o RDI |
| manganese | 1,5% o RDI | 3% o RDI |
ʻOiai ʻoi aku ka nui o ka basil maloʻo i loko o nā meaʻai, hoʻohana ʻoe i ka liʻiliʻi o ia mea i loko o nā meaʻai ma mua o nā hua hou. No laila, ʻaʻohe kumu koʻikoʻi o ka hapa nui o nā meaʻai - me ka ʻole o ka huaora K.
Hāʻawi pū ʻo Basil i nā mea kanu pono me ka antioxidant, anti-inflammatory, a me nā mea hoʻoikaika olakino (4, 5).
Eia kekahi, hāʻawi kēia mau pūhui i ka basil i kona "ʻano" - a i ʻole ka ʻala a me ka ʻono. ʻO ia ke kumu i kapa ʻia ai nā aila mai ka basil a me nā mea kanu ʻē aʻe he ʻaila nui (4).
hōʻuluʻulu manaʻo No ka mea, hoʻohana maʻamau ka basil i nā mea liʻiliʻi, ʻo ka meaʻai koʻikoʻi wale nō e hāʻawi ai ʻo ia ka huaora K. Hāʻawi pū ʻo Basil i nā pūhui mea kanu, e kōkua i ka ʻala, ka ʻono a me ke olakino.
Nā pōmaikaʻi ola
ʻAʻole wale ʻo basil ka lāʻau lapaʻau kaulana no nā maʻi e like me ka nausea a me ka nahu ʻino, akā hoʻohana nui ʻia ia i ka lāʻau lapaʻau Kina kuʻuna, ka lāʻau Ayurvedic, a me nā ʻōnaehana holistic o ka lāʻau lapaʻau (4, 6, 7).
I kēia lā, ke noiʻi nei nā kānaka ʻepekema i nā pono lapaʻau kūpono o ka basil. ʻO nā ʻaila basil a i ʻole nā ʻaila koʻikoʻi, e hāʻawi ana i ka nui o nā pūhui mea kanu, hoʻāʻo pinepine ʻia ma kahi o nā lau holoʻokoʻa (8).
Hana ʻia ka paipu hoʻāʻo a i ʻole ka hoʻāʻo holoholona no ka hoʻoholo ʻana inā pono paha nā mea lāʻau no ka lilo ʻana i lāʻau lapaʻau a me ka hoʻāʻo ʻana i nā kānaka.
ʻO nā pono kūpono o ka Basil Sweet
Aia ma lalo kahi hōʻuluʻulu o nā pōmaikaʻi kūpono o nā ʻōpala basil momona, i hoʻokumu mua ʻia ma nā haʻawina ʻiole a me ka hoʻāʻo ʻana. ʻAʻole maopopo inā loaʻa nā hopena like i nā kānaka.
Hōʻike nā haʻawina mua e hiki i ka basil ke:
- Hoʻemi i ka nalowale hoʻomanaʻo e pili ana i ke kaumaha a me ka ʻelemakule (9, 10).
- E ho'ēmi i ke kaumaha i pili i ke kaumaha mau loa (11, 12).
- Hoʻemi i ka pōʻino o ka hahau ʻana a hoʻoikaika i ka hoʻihoʻi ʻana, inā ma mua a ma hope paha o ka hahau ʻana (13, 14).
- Hoʻomaikaʻi i ka hoʻokē ʻai koko koko, cholesterol a me triglycerides (15, 16, 17).
- E hoemi i ke koko i ka poe hypertensive (18).
- E hoʻomaha i nā kīʻaha koko a hoʻoheheʻe i kou koko, e like me ka aspirin (19, 20).
- E pale i kou ʻōpū mai ka hōʻino ʻana i ka aspirin, ʻoi aku ka maʻi ʻeha (21).
- Kāohi i kekahi mau maʻi maʻi maʻi, ʻo ia hoʻi nā maʻi maʻi o ka umauma, kolone a me ka pancreas (8, 22, 23).
- Hoʻonui i ka makaʻala noʻonoʻo i ka wā e hoʻoulu ai i ka aromatherapy (24, 25).
- Kāohi i ka ulu ʻana o nā hua bacteria e pohō ai ka niho (26).
- E hoʻomaikaʻi i ka palekana o ka meaʻai, no ka laʻana inā hoʻohui ʻia i loko o ka ʻeke meaʻai e nā mea hana (8, 27, 28, 29).
- Hāʻawi i kahi mea ʻē aʻe i nā lāʻau antibiotic no nā maʻi maʻi, e komo pū ana me ka hakakā ʻana i nā maʻi maʻi kūʻē antibiotic (7, 30).
- E hoʻokuke aku i nā pepeke, e like me ka makika a me ka ʻiʻo (31, 32).
Hāʻawi maʻamau ka haʻawina ʻiole ma waena o 100 a me 400 mg o ka basil extract no ka kg (220 a 880 mg no ka paona) o ke kaumaha o ke kino. ʻAʻole ʻike ʻia ka nui o ke kanaka kūpono (4, 10, 15).
ʻO nā pono kūpono o ka Basil Hemolele
He moʻolelo lōʻihi ka hoʻohana ʻana o ka basil hemolele no nā maʻi he nui, me nā mea i helu ʻia ma luna. ʻOiai he liʻiliʻi nā haʻawina kanaka i loaʻa, ua hoʻoikaika kā lākou hopena (33).
I ka lawe ʻana o 60 poʻe me ka maʻi maʻi type 2 i ka 250 mg o ka holy basil extract me ka lāʻau maʻi maʻi diabetes i kēlā me kēia lā ma mua o ka ʻaina kakahiaka a me ka ʻaina ahiahi no ʻekolu mahina, ua emi ko lākou pae koko koko ma 18% i hoʻohālikelike ʻia i ka poʻe e lawe wale ana i ka lāʻau lapaʻau (34).
Eia hou, ma ka noiʻi ʻana o 158 poʻe me ʻekolu a ʻoi aʻe paha nā hōʻailona o ke kaumaha, ʻo ka lawe ʻana i ka 1 mg o ka holy basil extract i kēlā me kēia lā no ʻeono pule i ʻike ʻia he 200% ʻoi aku ka maikaʻi i ka hoʻomaikaʻi ʻana i nā hōʻailona holoʻokoʻa o ke kaumaha.
Pono nā haʻawina kanaka hou aʻe e hōʻoia i ka pono a me ka dosage.
hōʻuluʻulu manaʻo He moʻolelo lōʻihi ka lāʻau lapaʻau ka basil momona a me ka basil hemolele. Ke hōʻike nei kekahi mau haʻawina i ka poʻe i nā pōmaikaʻi no ke kō koko a me ke kaumaha, ʻoiai ʻoi aku ka nui o ka noiʻi.
Kūʻai, ulu a mālama
ʻOiai hāʻawi ka basil hou i kahi ʻono ikaika, ʻoi aku ka maʻalahi o ka basil maloʻo a ʻoi aku ka maʻalahi. Hiki iā ʻoe ke kūʻai aku i ka basil paʻa i loko o nā cubes meaʻai i loko o nā hale kūʻai manuahi.
ʻO ka basil momona ka mea maʻamau, akā hiki iā ʻoe ke loaʻa nā ʻano ʻē aʻe ma nā mākeke mahiʻai a i ʻole nā mākeke lāhui, e like me nā hale kūʻai meaʻai ʻAsia. A i ʻole, e hoʻāʻo e ulu i kāu ponoʻī.
Hiki iā ʻoe ke ulu i ka basil ma nā wahi a pau me ka mahana o ka pō ma luna o 15ºC (60) no ʻelua mahina. Pili ʻo Basil i ke anu a makemake i ka ʻike ʻana i ka lā i ka lā āpau.
Hiki iā ʻoe ke ulu i ka basil mai kahi ʻanoʻano i kanu ʻia i ka lepo a i ʻole i ʻoki ʻia mai kahi mea kanu ʻē aʻe āu e waiho ai i loko o ka wai a hoʻomaka nā aʻa e ulu. E pua ʻo Basil i loko o kahi māla maikaʻi a i ʻole ka pā pā.
E ʻohi i nā lau basil e like me ka mea e pono ai, akā mai ʻohi wale iā lākou mai kāu mea kanu. No ka hoʻoikaika ʻana i ka ulu kūpono, e ʻoki i ke kumu i lalo i ʻelua a ʻehā mau lau i koe ma luna o ka mea kanu.
E kau i nā kumu basil hou i loko o kahi hue i hoʻopiha ʻia me ka wai piʻi e mālama i nā lau hou no kekahi mau lā. He mea kānalua paha inā pono ʻoe e hoʻomoʻa i ka basil hou, no ka mea hiki i ke anuanu ke hoʻokaʻawale i nā lau.
Inā he nui kāu basil hou, hiki iā ʻoe ke hoʻomaloʻo i nā lau a mālama i loko o kahi pahu me kahi poʻi paʻa. E hōʻalo i ka ʻohi ʻana i nā lau a hiki i ka wā e pono ai ʻoe, no ka mea e kōkua kēia i ka mālama ʻana i kā lākou ʻaila koʻikoʻi, ʻala a me ka ʻono.
hōʻuluʻulu manaʻo Hiki iā ʻoe ke kūʻai i ka basil hou, maloʻo a maloʻo paha - ʻoiai ʻo ka basil hou ka ʻono maikaʻi loa. E ho'āʻo e ulu iā ʻoe iho inā loaʻa iā ʻoe kekahi mau mahina me ka mahana wela o ka pō. No ka mālama ʻana i kekahi mau lā, e kau i nā ʻōpala i loko o ka ipuhao me ka wai.
Hoohana Kuina
Hoʻohui ʻo Basil i ka zest i nā kīʻaha tōmato, salakeke, zucchini, eggplant, meaʻai ʻiʻo, meaʻai, soups, sauces a me nā mea hou aku.
ʻO ka Pesto - kahi meaʻono,'ōmaʻomaʻo'ōmaʻomaʻo - kekahi o nā mea hoʻohana nui loa no ka basil. Hana ʻia ia mai ka basil, ke kāleka, ka parmesan, ka ʻaila ʻoliva a me nā nati paina i ʻoki ʻia, ʻoiai aia nā koho waiu ʻole. E ho'āʻo ma ke ʻano he luʻu a pāhola paha.
Hoʻopiha ʻo Basil i nā mea kanu ʻē aʻe a me nā mea ʻala e like me ke kālika, marjoram, sinapi, oregano, paprika, pāhiri, pepa, rosemary a me ka sage.
Inā he basil hou kāu, e lawe wale i nā lau - ʻaʻole ke kumu. ʻO ka maʻamau, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka basil hou i ka pae hope o ka kuke ʻana, no ka mea, hiki i ka wela ke hōʻemi i kona ʻono a me ka waihoʻoluʻu ʻōmaʻomaʻo (36).
Inā makemake ka mea ʻai i ka basil hou akā ua maloʻo wale ʻoe, e hoʻohana wale i ka 1/3 o ke ana no ka mea ʻoi aku ka paʻa o ka maloʻo.
Inā kuke ʻana me ka ʻole o ka meaʻai, e hoʻohana i kēia mau helu no 450 kalama (1 paona) o ka meaʻai ma ke ʻano he alakaʻi (2, 3):
| Basil maloʻo | Basilika hou | |
| ʻO nā huaʻai, nā cereals a i ʻole nā legumes | 1,5 mau teaspoon | 2 tbsp |
| ʻIʻo, moa a iʻa paha | 2 mau teaspoon | 2.5 tbsp |
| ʻO nā meaʻai palaoa | 1,5 mau teaspoon | 2 tbsp |
hōʻuluʻulu manaʻo Hoʻoulu ʻo Basil i nā kīʻaha he nui, me nā pasta, nā salakeke a me nā ʻuala. Inā hoʻohana ʻoe i ka basil hou, e hoʻohui iā ia i ka hopena o ka kuke ʻana no ka mea e hoʻemi ana ka wela i kona ʻono a me kona kala. E hoʻohana ma kahi o 1/3 ka nui o ka basil maloʻo i hoʻohālikelike ʻia me ka mea hou.
Ka palekana a me nā hopena ʻaoʻao
Mālama ʻia ʻo Basil ke ʻai ʻia i nā mea liʻiliʻi, akā pono kekahi mau mea e mālama ai.
Nui nā lau Basil i ka huaʻa K, ka mea e hoʻoikaika i ke koko. Hiki ke hoʻopilikia i nā lāʻau hoʻokahe koko, e like me warfarin (37).
Inā ʻoe e lawe ana i ka mea ʻemi koko, e hoʻāʻo e ʻai i ka nui o ka huaora K i kēlā me kēia lā i hiki i kāu kauka ke hoʻoponopono i kāu mālama ʻana. ʻO ka ʻai ʻana i nā meaʻai me ka nui o ka basil - e like me ka pesto - hiki ke paʻakikī iā ia (37, 38, 39).
Ma ka ʻaoʻao ʻē aʻe, hiki i nā ʻāpana basil - e like me nā mea hoʻohui - hiki ke hoʻoheheʻe i kou koko, hiki ke alakaʻi i nā pilikia inā loaʻa iā ʻoe kahi maʻi koko a i ʻole kahi hana e hiki mai ana (40, 41).
Eia hou, pono e akahele ka poʻe e lawe ana i ke koko a i ʻole nā lāʻau antidiabetic i ka wā e lawe ai i nā mea hoʻohui basil, no ka mea hiki ke hoʻohaʻahaʻa i ke koko a me ke kiʻekiʻe o ke kō koko. Pono paha kāu kauka e hoʻohaʻahaʻa i kāu mau lāʻau lapaʻau (18, 34).
E hōʻalo i ka basil hemolele inā hāpai ʻoe a hoʻāʻo paha e hāpai. Hōʻike nā haʻawina holoholona he hopena maikaʻi ʻole paha ka holy basil supplements i ka sperm a hoʻoulu i nā ʻokiʻoki i ka wā hāpai. ʻAʻole ʻike ʻia nā pilikia i ka wā e hānai ai (42, 43).
ʻOiai he kakaikahi ka maʻi allergies basil, ua ʻike ʻia kekahi mau hihia i ka poʻe i pane i ka pesto (44).
hōʻuluʻulu manaʻo Mālama ʻia ʻo Basil ke ʻai ʻia i nā mea liʻiliʻi, akā pono kekahi mau kūlana olakino a me nā lāʻau lapaʻau e mālama pono. Pono nā kāne e ʻimi nei i ka hāpai ʻana i ka holy basil supplements.
ʻO ka hopena hope loa
Hele mai ʻo Basil i nā ʻano like ʻole. ʻOiai ʻaʻole hiki i kēia mea kanu ke hāʻawi i nā meaʻai koʻikoʻi i kāu ʻai, hiki iā ia ke hoʻonani i kāu mau meaʻai.
ʻOiai ua hoʻohui pinepine ʻia ka basil hemolele i nā mea kanu lāʻau a me nā mea hoʻohui, hōʻike ʻia nā haʻawina e loaʻa paha i ka basil momona nā pōmaikaʻi olakino like, e like me ka hōʻemi ʻana i ke kaumaha a me ka mālama ʻana i ke kō koko.
E hoʻomanaʻo i ka nui o nā haʻawina kanaka e pono ai ma nā ʻano basil ʻelua.
E ho'āʻo e hoʻoulu i ka basil iā ʻoe iho a hoʻohui i kāu mau meaʻai, salakeke a me nā kopa - e hoʻomaikaʻi ʻia kou ʻono.
