Nā Calories a me nā Huakaʻi Ola ma Leafy Greens
Hiki ke hoʻohuiʻia nā kīpala i nāʻanoʻano likeʻole a pau a hiki ke hoʻokomoʻia i loko o nā meaʻaʻohe kahupapaʻu ma muli o ke kāleka haʻahaʻa, ka nui o kaʻai kai. Hoʻonui ka huaʻano i ka nui, ka laulā, ka'ōmole, nā huaʻai a me nā minela i nāʻanoʻai a pau. ʻO ka'ōpala aʻo ka'ōpala,ʻo ka'ōnihi kahi meaʻai momona.
ʻO nā huaʻai a me nā lauʻeleʻele a me nā huaʻainaʻole i ka manawa i kekahi manawa heʻai "free" i nā meaʻai momona liʻiliʻi, no ka mea, aia lākou he nuiʻole ka nui o keʻano o ka'ōpona (e pili ana i 5 grams i ke kīʻaha hoʻokahi) aʻaʻole iki ka hopena o ke koko.
ʻEkoluʻanoʻokoʻa likeʻole, he mauʻano likeʻole kēlā me kēiaʻano ma loko o ka papa i likeʻole ka nui a me keʻano. ʻO ka'ōmaʻaʻo Savoy heʻeleʻele,'ōmaʻomaʻo,'āmā, a me nā lau. Hiki ke maʻalahi ka meaʻala maikaʻi i ka hoʻomaʻemaʻeʻana i ka savoy a ulu pinepineʻia no ka'ōniu paʻi a me ka maloʻo. ʻO ka mea hope loa, heʻano like ka semi-savoy e like me ka savoy me nā lau i hoʻokipaʻia a ua uluʻo ia no ka māhele a me ka hana hou. E hoʻolako maikaʻi ana nāʻanoʻano'ōniʻoniʻo i nāʻano likeʻole o ka piʻiʻana, no laila, aia nā'ōnihi hou i ka makahiki a pau. Hiki ke kūʻaiʻia i nā'ōkoʻi a me ka momona i ka makahiki a pau.
| ʻO nā meaʻai ponoʻole nā meaʻai | |
|---|---|
| Kākoʻoʻana i ka Launa 1 cup (30 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 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 24mg | 1% |
| Pailapila 167.4mg | 5% |
| Carbohydrates 1.1g | 0% |
| Fiber Dietary 0.7g | 3% |
| Nalu 0.1g | |
| Aiai 0.9g | |
| ʻO Ka Huaora A 56% · Huapona C 14% | |
| Ke Komika 3% · Kaha 5% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ka'ōniʻi'ōmaʻomaʻu a me ka hapalua o ka kuke iʻokiʻia e pili ana i 7 calories a hoʻokahi wale nō gram o ke kūʻaʻa. ʻO ka hapa nui o nā huaʻaleʻa i loaʻa i ka'ōnihi e hele mai ana mai ka'ōpū, e hana ana i ka'ōnihi i ka mea kanu piha loa. Eia kekahi, hoʻokahi kīʻaha i kīʻahaʻia he hapa hapalua o ka waiwai o ka huaʻaina A, 5 pakeneka o ka pono hao,ʻo ka huama K, ka huaora C a me nā hua B'ē aʻe, e like me ka B6, riboflavin, a me ka palahalaha.
Nā Huakaʻi Ola o ka Laina
Loaʻa ka nui o nā huaora a me nā minela i loaʻa i ka'ōnihi, e lilo ia i meaʻai nui loa. ʻO kahi punahele kahi kumu maikaʻi loa o ke fiber , ka huamaila K , ka huaʻa A , ka huahā C, ka palahalaha , a me ka manganese. He puna maikaʻi loa ia o ka huaʻa B6, riboflavin, magnesium, potassium, a me ka hao, a me kahi kumu maikaʻi o ka mea konupūmā a me ka hua malo E.
Ma waho aʻe o ka pihaʻana i nā huaora a me nā minelala, e loaʻa ana i ka'ōina he chlorophyll, a hāʻawi i kona'ōmaʻomaʻo'ōmaʻomaʻo. Hiki paha iā Chlorophyll ke pale i nā hopena kino i nā hopena hopena e hanaʻia ana i ka wā eʻai ai i nā meaʻai ma kahi kiʻekiʻe wela. Eia hou, ka palena o kaʻikepili mai nā haʻawina holoholona e hōʻike ana e hiki ana i ka hoʻonuiʻana ke hoʻemi i ka hopena oxidative i hoʻokomoʻia e nā kinikino kino a me ka hoʻoulaʻana.
ʻO ka huaʻa A A me ka beta-carotene mua iʻikeʻia i ka'ōkihi he mea nui no kaʻike maka a me ka huaora K i loaʻa i ka'ōkihi ke kōkua i ka paleʻana i ka hānō a hiki i ka hopena maikaʻi i ke koko glucose.
ʻO ka'ōina kekahi o nā mea kumuʻole o ka hao. ʻO ka hao he mea nui i loko o nāʻoihana biological, e like me ka laweʻana i ka oxygen a me ka mālamaʻana, me ka hanaʻana i ka ike, a me ka hoʻopiʻiʻana i ka DNA. ʻO kaʻili hao kahi kumu maʻamau o ka lauoho lauoho, hiki ke paleʻia e kaʻai kūpono o nā mea waiwai hao e like me ka'ōnihi.
Nā nīnau maʻamau e pili ana i ka'ō'ō
Hiki iaʻu keʻai i ka'ōniʻoniʻo inā wau e lawe i ka pili?
ʻO ka hana o ka moeʻana,ʻo ia ka mea e kāohi ai i nāʻula o ke koko. No ka mea he mea nuiʻo ka huaʻona K i ka huʻi koko, he mea nui e noʻonoʻo i kāu laweʻana i nā mea kanu'ōmaʻomaʻo'ōmaʻomaʻo, e like me ka'ō'ō. No ke kōkuaʻana i ka hoʻoholoʻana i ka hana maikaʻi, he mea nui ia e mālama i kā kāu mau huaʻo K i mea e like me ka hiki. Hiki ke hoʻonui a ho'ēmi paha ka'āpana huapiʻi K i ka hopena o ka moe.
E mālama i kāuʻike o nā meaʻai i waiwai nui i ka huaʻaola K e pili ana i kēlā me kēia lā. Eia kekahi laʻana, ināʻoe e noʻonoʻo eʻai i ke kīʻaha o kēia mau meaʻai i kēlā me kēia lā ('ōpena, broccoli, kale, etc.), e hana pēlā i kēlā lā i kēia lā.
He mea nuiʻole e hana i kekahi mau hoʻololi hou i kāu laweʻana i ka huaola K.
ʻEhia ka huaʻana o ka'ōnihi maʻamau i ka manawa i kukeʻia?
Hoʻoulu nui iho ka'ōnihiʻo Raw i ka wā eʻoki ai. ʻO keʻano, heʻeke 10-aunema o ka'ōnihi, e like me ka laʻana, e hoʻopihaʻia i kahi 1.5 mau kīʻaha o ka'ōniʻi.
Hiki iāʻoe ke pau i nā huaʻai i ka manawa e kuke ai i ka'ōnihini?
ʻO kekahi mau huaʻaola wai e hoʻopiliʻia, e like me ka lāʻau huamino C a me B, ua nalowale i ka wā eʻohi ai i ka'ōlaʻi. Eia nō naʻe, no ka mea nui ka nui o nā kānaka eʻai i ka mea 'ai i ka meaʻono ma mua o ka'ōmaʻomaʻo maʻamau no nā meaʻai e nalowale ana i kaʻaiʻana i ka hapa nui.
Ke kiʻi a me ka mālamaʻana i ka'ō'ō
E like me ka lahilahi o nā lau'ōmaʻomaʻu, he lauwili, heʻoluʻolu, a he'ōmaʻomaʻo ka lau. E kāpae i nā lau lauwili aiʻole nā mea kīnāʻole. Pono e kiolaʻia nā lālā melemele aʻeleʻele paha.
Inā hiki, e koho i ka'ōniʻi pilalaula, e like me ka'ōniʻi ma ka papa palapala'enela lepo a he nui aku ka nui o nā pesticides ma mua o nā huaʻai'ē aʻe.
Ināʻoe e kūʻai ana i nā huaʻai i loko o kahiʻeke a pahu paha, e kūʻai iā ia ma kahi hou. ʻO kaʻoihana hou aku kaʻoi aku o ka meaʻai.
Eʻikeʻoe i kaʻinoʻino o kāu'ōniʻoniʻo i ka hoʻomakaʻana o ka maloʻo a inā hoʻomaka paha kaʻala.
No ka loli maikaʻi loa, e mālama i kahi holoi mua a holoiʻia i nā'ōmole ma kahi pahu puka a iʻole ke kāpili plastic i hoʻopaʻaʻia me kahi kāwele pepa maloʻo i loko o ka pahu fri a no 3 pule. Hiki iāʻoe ke kinaki i kāu mau lau. No ka hanaʻana pēlā, e hoʻopiha i kāu'ōkihi i ka wai waiʻaila no hoʻokahi minuke a laila kau i loko o ka wai hau e hoʻomaha. ʻO ka mea'ē aʻe, e hoʻopiʻi i ka wai a hiki i ka manawa a hiki i ka'ōnihi a me ka pōpō e hoʻokomo ai, e kau i kahi pahu pahu pahu i loko o ka pahu paisa. Hoʻomaʻa muaʻia ka'ōnihi i ka laka i loko o nā huaora a me nā alumina a hāʻawi i kona nani nani.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka'ō'ō
Hoʻoulu ka huaʻai i kahi lepo one a pono e holoi pinepineʻia i ka wai anuanu e wehe i nā ala a pau o nā lau.
Hoʻomaʻamaʻa maikaʻiʻia ka huaʻai me kaʻaila o kaʻaila, ka mokumahu a me ka lole. E noʻonoʻo i ka hoʻomoʻuʻana me kaʻaila, e like me ka'ōnihi ke hana e like me ka kapuahi a hoʻonui i ka'āpana nui o kaʻaila, e hoʻokiʻekiʻe iā ia i ke kalo.
Hiki nō hoʻi ke hoʻohanaʻia ka'ōnihi likeʻole e like me ka sālemona'ōmaʻomaʻo a iʻole kekahi mea hoʻohui i ka polina. E kiʻi i ka loiloi a hoʻohana i ka'ō'ō e like me kahi pani no ka berena i ka manawa e hana ana i nā lole, aiʻole e like me nā huapuni manu. E kīʻaha a hoʻokomo i ka soup a me nā mea me nā mea punahele kumu meaʻai me ka'ōpū a me ke kinona.
Recipes
E hoʻohana i ka'ōniwi no ka hanaʻana i kekahi mea a me nā mea a pau, mai nā pīpī, a me nā paʻipaʻi i nā pahu , nā mea koho loa.
Nā kumuhana:
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. ʻO Chlorophyll a me Chlorophyllin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin
> Linus Pauling Institute. ʻO ka hao. http://lpi.oregonstate.edu/mic/minerals/iron
> Ke Kōmike Hoʻonāʻau Ola Ola Loa Ola Loa. Nāʻike nui e hoʻomaopopo i ka wā e lawe aiʻoe i Warfarin (Coumadin) a me ka Vitamin K. http://www.cc.nih.gov/ccc/patient_education/drug_nutrient/coumadin1.pdf