Kaloka ma Iceberg Letus a me nā Huakaʻi Ola
ʻO kaʻanuʻu Iceberg he'ōmaʻomaʻo pale'ōmaʻomaʻo i hoʻohanaʻia i nā salama, kacos, a me nā manikana. ʻOiaiʻaʻole i kaulana ia e like me nāʻano'ūpīʻokoʻa e like me ke kālepa, ka'ōnihi, a me ka lehua lau, e makemake nui ana nā mea kūʻai i kaʻala a me kaʻoluʻoluʻoluʻolu o ka lettuce iceberg. ʻO ke kumu, hoʻokahi kumu no ka nalowale o ka leka i ka ulu o ka hauhili i ka nui o ka mea i kaulanaʻole, no ka nele i ka meaʻai kūpono.
ʻO ka lūlūʻo Icebergʻaʻole ia e like me nā meaʻai e like me kēlā mau meaʻai e like me ka kale, ka'ōnihi, a me ka arugula. Eia naʻe,ʻaʻole maikaʻi ka līpī iceberg iāʻoe a ke hana nei ia i mea hoʻonui nui i kaʻai nele.
| ʻO Iceberg Lettuce Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Lākihi 1 kapu, iʻokiʻia a iʻokiʻokiʻia (55 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 7 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honuaʻohana 0.1g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Pōpila 77.55mg | 2% |
| ʻO nā Carbohydrates 1.6g | 1% |
| Fiber Dietary 0.3g | 1% |
| Nalu 0.6g | |
| Keina 0.3g | |
| ʻO ka Vitamin A 0% · Vitamin C 4% | |
| Ke Komika 0% · Kewalu 8% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka mea maikaʻi loa e pili ana i ka lettuce iceberg ka mea liʻiliʻi o nā calories. Hoʻokahi kīʻaha o ka lūlū hou i emi iho i kaʻumi mau calori ma ke kīʻaha. Uaʻano haʻahaʻa hoʻiʻo ia i loko o nā'ōpona a me nā momona, no laila ua kūpono nō hoʻi i nā mea momona a momonaʻole . ʻAʻole i nui ka nui o nā huaora a me nā minela a Iceberg. Akā, he nui ka wai, no laila ua maikaʻi ia no nā lā kau wela.
Nā Huakaʻi Ola o Ice Lettuce
Ma muli o ka emi loa o ka letusce iceberg i loko o nā calories, he hana maikaʻi loa ia i kaʻai paʻakikī kaumaha. ʻO kaʻaiʻana i kahi kaumona nui ma mua o kāu kumu nui e kōkua iāʻoe e hoʻopiha iāʻoe, no laila,ʻaʻoleʻoe eʻike i ka pono eʻai i nā meaʻai kalo iʻoi aku.
Nā nīnau maʻamau e pili ana i ka Lūkini Lettuce
No ke aha iʻole ai ka līpī paʻakikī i meaʻai e like me nāʻano kīʻaha'ē aʻe?
ʻAʻole i loaʻa i nā līpī Iceberg nā puaʻaʻeleʻele a me nā mea like'ē aʻe e like me ka mea i loaʻa i ka'ōkihi a kale Kale, aʻo ia kahi i loaʻa ai ka nui o nā meaʻai.
No ke aha i kapaʻia ai he letus gelberg?
Wahi a ka Smithsonian, ua loaʻa iā ia ka inoa mai nā pūpū hau i hoʻopuniʻia ma luna o nā poʻo o ka leka i ka wā i halihaliʻia ai lākou i nā kaʻa kaʻaahi e hoʻokuʻuʻia ma'ō aku o ka US i nā makahiki 1940.
E like ka mea like me ka leka i Roma.
ʻAʻohe. Letusce Roma i'ōmaʻomaʻo keʻokeʻo me nā lau nui nuiʻaʻole iʻoi aku ka maʻalahi a hikiʻole ke poʻo o ka leka i ka Roma.
He meaʻoi aku ka maikaʻi o ka'anuʻolu Roma ma mua o ka lettuce iceberg?
ʻae ʻo ia nō. Hoʻokahi kīʻaha o ka letite i Romaine hoʻokahi ka helu o nā calories, akā, heʻano maikaʻi nō hoʻi ia o ka huaʻa C, ka palahalaha,ʻo ka hua 'A a me ka vitamin K. Plus nona nā beta-carotene a me ka lutein, aʻo ia mau hana he antioxidants i loko o kou kino.
Ke kiʻi a me ka waihoʻana i ka Lulu Iceberg
Hiki iāʻoe keʻike i nā poʻo o ka hau i ka hau hau ma ka māhele huahana o kāu hale kūʻai. E koho i kahi poʻo o ka letus e nānā ana i nā hou aʻaʻole iʻoluʻolu a'ōleʻele. E mālama i ke poʻo o ka leka i loko o kaʻeke ea ma luna o ka pahu aiʻole e uhiʻia ka pahu friji a hiki i kaʻelua pule. Pono e holoi i ka letus ma mua o ka hoʻohanaʻana.
E waiho i nā lau i kahi maloʻo aiʻole e hoʻohana i ka hua'ōlelo maʻamau e pale aku i ka wai keu. Mai'ānai i kāu letusua a hiki i kou mākaukau e hoʻohana. Holo koke ka lau, aʻoiaiʻaʻole e pōpilikia kaʻaoʻao'ākau iāʻoe,ʻaʻole lākou e nānā maikaʻi.
Hoʻomoeʻia a holoiʻia ka līpī ulu ma mua i nā pekeʻeleʻele, i hui pinepineʻia me nā kāloka a me nāʻanoʻokoʻa. E mālamaʻia kaʻeke o ka letus i kekahi mau lā i loko o ka friji, akā i ka weheʻana, e ponoʻoe e hoʻohana i ia mea i loko o kekahi mau lā.
Nā Huakaʻi Ola e Hoʻomākaukau i ka Līkini Lettuce
ʻAʻole i nui kaʻono o ka lese Iceberg i mea e maʻalahi ai ke hui pū me nā mea'ē aʻe'ē aʻe.
E hana i kahi sālemoaʻaoʻao me ka leka i ka hau hau, nā'ōmato pēpē, a me nā kukumba, a me luna me kahi kau lole punahele'ē aʻe.
E hana i kahi mīmoaʻai nui i hoʻopihaʻia me nā mea hou, kahi meaʻai lean liʻiliʻi e like me ka umauma moa, aiʻole ka'alakeke, aʻo ka pāpale māmā he meaʻai aʻaʻole nui i nā calories. Hoʻonui i ka nui o ka waiwai o ka līpī iceberg ma o ka hoʻohuiʻana me nā greensʻeleʻele. Akā e makaʻala i nā meaʻai i'ōniuʻia, nā kapa nui o ka lole a iʻole ka liʻakai a me nā talani o ke koloka no ka mea hiki i kāu palemele haʻahaʻa haʻahaʻa ke hiki i 800 mau kalo aʻoi aku paha me ka hewaʻole.
Ma hope paha o ka saladi kaulana loa i hōʻikeʻia i ka lettuce iceberg,ʻo ia ka mīkini palaʻai maʻamau. He meaʻono ia akāʻo ka nui loa o nā calories e hele mai ana me kaʻaʻahu uliuli a me ka puaʻa. E hoʻomālamalama i kāu salakeke wīwī ma ka noiʻana e lawelaweʻia ka pāpale ma kaʻaoʻao (akā,ʻaʻole hoʻohana i nā mea a pau) aiʻole e noi e hoʻomākaukau i ka hapalua o ka manawa maʻamau.
Ice Recipes
Māmā nā māmā a hiki iāʻoe ke ho'āʻo i kāu mea punahele, akā eia kekahi mauʻano'ē aʻe e hoʻohana ai i ka lettuce pūkeke:
- ʻO ke kaumāla maikaʻi me ka'ō'ō a me ka mauʻu
- Pākī Huaʻula, Bacon, a me Apple
- ʻO Ka Laula Laula Mea Kūʻokoʻaʻo Gluten-Free
> Puna:
> Hui Pūnaewele Kūʻai'AihanaʻAmelika Huipūʻia USDA Food Composition Databases.