Ke noʻonoʻoʻoe i nā huaʻaina, manaʻo pahaʻoe i ka uala. Ke noʻonoʻoʻoe i nā kiʻikuhi kiʻekiʻe, hiki i ka lepa ke komo i ka manaʻo. Mahalo, hiki i nā koho haʻahaʻa haʻahaʻa haʻahaʻa iʻole e hiki ke hoʻohana i pani no ka'ōlaʻi. Maʻaneʻi,ʻike mākou i ka helu a me nā helu o ka pūbona a me ka fiber o nā hopenaʻeleʻele.
Nāʻano o nā mea kanu
ʻO nā huaʻaiʻeleʻele ke kanuʻia nā kumu kanu.
Aia nāʻano likeʻole o nā mea kanu, e like me nā kāpena,ʻo ia hoʻi nā kāloti, nā beets, a me nā kīʻaha; nā'ōmole'ōpala, e komo ana i nāʻuala, nāʻula, a me ka yucca; a hoʻoponopono i nā'ōpena kohu kanu, e komo pū ana me ka'ailala.
ʻO ka Carbohydrate a me ke Fiber Kōkua no nā Lā Lau
| ʻO ka hoʻomākaukauʻana i ka mea kanu | Kaomi (grams) | Mākule (grams) |
|---|---|---|
|
1 ka kīʻaha'opiʻiʻole, kekiʻi, ka'alala maka 1 ka ipuʻuala pāla ma luna 1 ka ipuʻuala i hoʻomaloʻoʻia i ka uala 1 Pālaʻi nui i kuʻiʻoleʻia | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 ka'ōmole'ōpulu'ōmaʻomaʻo 1 ka ipu i hoʻopiliʻia i ka'ōpili 1 ka ipu i hoʻopiliʻia i ka paʻi | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 kapu kūkā'ōmaʻa 1 ka ipu i kāpiliʻia i ka wai 1 ka ipu i kālaiʻia i ka rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 ka'ailala'alala kuʻuna 1 ka pele iʻeliʻia i kaʻualaʻuala 1 ka mea kanu 'uala | 26.8 58.1 26.8 | 4 8.2 3.8 |
Yam 1 kaona kulu 1 ka ipu i kāpiliʻia ka yam | 41.8 37.4 | 6.2 5.3 |
|
1 ka ipu'opi momona 1 ka ipu i kāluaʻia i ka'āpana celeria | 14.4 9.1 | 2.8 1.9 |
|
1 ka'ōmole kāloti 1 kīʻaha kāpili paʻiʻia | 12.3 6.4 | 3.6 2.3 |
|
1 ka'ōmole pākī 1 kīʻaha parsnip kāpiliʻia | 23.4 26.5 | 6.5 5.6 |
|
1 ka'ōpala paʻakai 1 ka ipu i hoʻopaʻaʻia i ka pipi | 13 16.9 | 3.8 3.4 |
|
1 ka'ōmoleʻulaʻula 1 kīʻaha pākī pāpaʻi kohua | 3.9 5 | 1.9 2.4 |
ʻO ka Turnipsʻaʻoleʻo nā meaʻokoʻa haʻahaʻa wale iho i ka Potatoes
He kiʻekiʻe loa ka pīpī i ka mākiko a loaʻa kahi helu kuhikuhi kiʻekiʻe. ʻO kaʻoiaʻiʻo,ʻo ia wale nō ke kīhālā pakiaka me ka helu kiʻekiʻe kiʻekiʻe o ka parsnip. Ke loaʻa kaʻai i ka hua'ōlelo kiʻekiʻe kiʻekiʻe,ʻo ia hoʻi,ʻo ka waiʻaleʻa i loko o ia mau mea, e lilo koke ia i sukake a komo i loko o kou koko.
ʻO kaʻeuanelio, aia kekahi mau huaʻai aʻa i nā mea liʻiliʻi i loko o nā lāʻau hāpoki a hiki ke paniʻia no ka lelala, e like me nāʻulaʻula, hiki keʻeliʻia e like me nā pālala. ʻO nā pīpī mashed a me nā pīpī kekahiʻano maikaʻi'ē aʻe, me ka liʻiliʻi o ka hapalua o nā'ūpili i hoʻonuiʻia i nā kīhāpai pīpī. ʻO ka maikaʻiʻo Mashed rutabaga ināʻoe eʻimi nei i kahi ala e hoʻopiha ai i ka makemake o ka'ūlapa, akā makemakeʻoe e hoʻokuʻu i nā'ōpili.
Eia kekahi, aia nāʻano 'ai likeʻole, e like me ka pīpalipelu lipopou , kahi hiki ke paniʻia no ka mālana no ka helu haʻahaʻa haʻahaʻa. Hoʻokahi kīʻaha o ka'opakalāoa i kāpiliʻia he 2.55 grams wale nō nā kiʻi. E ho'āʻo i ka mimiliʻana i ka manawa i kukeʻia ai a hoʻomoʻi i kahi paʻakai liʻiliʻi aiʻole kahi mea'ē aʻe no ka'ōpala. ʻO kekahiʻano'ē aʻe eʻai i ka'ōpailaʻala,ʻo ia ke hanaʻana i "rice" ma ke kāpiliʻana i ka'ōnaehana meaʻai a hiki i ka nui o ka nui, a laila, hoʻokuʻuʻia i loko o kahi kōpiʻi me kahiʻailaʻaila.
> Puna:
> Ke KeʻenaʻOihana HuiʻAmelika Hui PūʻIa (USDA), Keʻena HanaʻImi. Nānā Kūlohelohe Nūhou no ka Papahana Kūmole, Release 28, 2016.