ʻO Pīpī Sweet:ʻO nā meaʻai kūpono

ʻO nā Kaloka i loko o ka Potatoes Sweet a me ko lākou Huakaʻi Ola

ʻOiaiʻo ka uala i kaʻohana tuber, ua like lākou ma mua o nā uala keʻokeʻo, i ka waiwai a me keʻano. Ke hoʻohālikelikeʻia i ka'ōlaʻi keʻokeʻo, ua kauʻia ka'atila ma luna o ka poʻomanaʻoʻenelani,ʻo ia hoʻi ka hānaiʻana i ke koko koko i ka wikiwiki o ke kahe. Loaʻa lākou i nā calorie a me ka waiʻahu aʻoi aku ka nui o ka mea kanu A a me ka fiber ma mua o ka uala.

Hoʻopihaʻia kaʻuala i nā meaʻai, me ke kāpiliʻana i nā huaora a me nā minela he nui. He waiwai nō hoʻi lākou i nā huaʻaleʻa. No laila, ināʻoe e nānā ana e nānā i kāuʻai waipona, he mea maikaʻi e hiki ke helu pono i nā'ōpona i nāʻuala.

ʻO kahi o ka'ailala ma kahi o 112 calories a me 26 grams o ka waihā (e like meʻelua mau paʻi). ʻOkoʻa ka momona o kaʻuala i ka fiber, ke hoʻolimalimaʻia he 15% ma kahi o ka nui. ʻO kahiʻoihana e pili ana i kahiʻekolu mau manawa ka manaʻo o ka lālā no'Amaila A, me ka hoʻolālā i kahi 18,443 IU ma kahi pālaʻi nui.

Nā Huakaʻi Ola o ka PapaʻOi

ʻO ka hua'atila he kumu maikaʻi loa ia o nāʻano mea kanu o ka meaʻai. Aʻo ka Vitamona A he huaʻona momona momona ia e koʻikoʻi i ka mālamaʻana i ke ola o ka maka a he mea nui ia no ka hana kuʻuna. Pono ka'enela A he mea nui i ka uluʻana o ke kamepiula.

ʻO kaʻuala, he kumu maikaʻi nō ia o ka caroteno, ka lutein a me ka beta carotene, a me ka huaʻa C, ka mea hiki i nā mea antioxidant ke kōkua iā ia e pale i ko mākou mau pūnaewele mai kaʻino.

Eia kekahi, he mea nui ka helu lutein a me ka beta no ke ola kino. ʻO kaʻuala he kumu maikaʻi o ka manganese, a me ka hua B6 a me ka pālolo pālolo, a he kumu maikaʻi o ke keleawe a me ka fiber. Ua loaʻa nā paʻahana paila i kaʻuala e loaʻa i nā'āpana anti-inflammatory.

Nā nīnau maʻamau e pili ana i ka mea kanu

Ehia mau calorie i loko o kaʻualaʻuala?

Loaʻa nā'ōlaʻiʻuala i ka nui o nā calories e like me ke kīla'ulala Fīlaʻi. ʻO keʻokoʻa,ʻo ka'ailala he nui aʻe ka huaʻai A ma mua o kaʻualaʻulaʻula a he kolamu kīkole haʻahaʻa ia,ʻo ia hoʻi he mea hiki iā lākou ke ho'āla i nā koko koko i ka ala mālie. Hoʻokahi oʻekolu'uneke o kaʻuala, i loko o 160 calories, 8 g momona, a me 23 grams o ka waiʻalulu. E noʻonoʻo, he lālā o ka kīlaʻiʻuala i ka haleʻai e ulu ana i kahi 350-450 calories, 20 momona momona, a 50 grams o ka waiʻahu.

Ehia mau calories i loko o kahi kala?

Hoʻokahi kīʻaha o ke kīkani ulu e pili ana i ka calorie 158, akāʻo hoʻokahi kīʻaha o kaʻuala'alala he 114 mau calories. No laila, aia i loko o nā'epau he 44 mau calorieʻoi aku ma mua o nā uala no kahi like.

Ke kiʻi a me ka mālamaʻana i nā mea kanu

ʻOi aku ka momona o kaʻuala ma mua o ka uhi, akā, hiki ke hoʻohana maʻalahi.

Hele lākou i loko oʻelua mauʻano: kahi mea maloʻo mealy maloʻo (i kapaʻiaʻo ka lāʻau), keʻokeʻoʻulaʻula Cuban, aʻo kekahi'ē aʻe heʻano momona aʻoi aku ka momona aʻoi aʻe ka nui i ke kō. Uaʻikeʻia kēiaʻano heʻualaʻulaʻula. ʻO nāʻanoʻelua he mauʻeleʻeleʻeleʻele e pili ana i kaʻili, mai ke kukui uila i ka ulaula ulaʻula.

E koho i nā'ōlaʻaʻeleʻele a kūpaʻa me kaʻili maikaʻi a he mau maka. E pale i ka'alala e ulu ana, nā wahi'alupalu, nā'āwae, a me nāʻaoʻao iʻokiʻia.

Hiki iāʻoe ke kūʻai aku i ka mīkini'okena paʻipaʻi, kahi i loaʻa mauʻia i loko o kahi meaʻala a mīpala. I ka manawa e hiki ai, e koho i kaʻano iʻikeʻoleʻia no ka mea he emi ke kōkoʻa a me ka waiʻahu.

ʻO ka hope, kūʻai i nāʻuala'atila keʻoleʻoe e hoʻohana koke ia mau mea. Eʻoki wale wale aku paha iʻole e paipai i nā mea no ka'āpana kūpono kūpono. ʻO ka mea maʻamau, e hiki keʻaiʻia nā meaʻai paʻakai i loko o ka paʻukūʻai no kahi o hoʻokahi makahiki. E hoʻopaʻa i ka lā kūʻai kūpono no kaʻike hou aku.

Mai hoʻolapalapa i nāʻualaʻala ma loko o ka friji. Ma kahi o ka wahi pouli ma waena o 50-65 degrees Fahrenheit. ʻO ka hapanui o nā'ōlaina e hoʻopanei i hoʻokahi mahina ma kēiaʻano, no kekahi manawa. Mai holoi i kaʻaila a hiki i ka manawa e mākaukau ai.

Nā Huakaʻi Ola e Hoʻomākaukau ai

E hoʻokuʻi i kaʻuala i kāu papaʻai meaʻai no ka hua maloʻo a me ka fiber nui, waiwaiʻole gluten-ʻole o nā'ōpona. Hiki ke kukeʻia kaʻuala, kāpī,'ānena, kaʻiʻia, paʻiʻia, hoʻomaʻemaʻeʻia, a me ka liʻiliʻi loa, e paʻi. Hiki iā lākou ke lawelawe ma ke kīʻahaʻaoʻao a iʻole e hoʻouluʻia i loko o nā huamoa, nā chili, nā mīkini paina, a me nā meaʻai. Hana iā lākou i meaʻala aʻoluʻolu iki paha ma ka hoʻohanaʻana i ka cinnamon a me ka nutmeg e hōʻoluʻolu iā lākou.

No ka mālamaʻana i ka manawa, hiki iāʻoe ke "ʻoki" i kāu mauʻuala ma ka mimikiwe.ʻO kaʻiliʻaʻole e like me ka paʻakikī, akā e paʻakikī wale nō ia.

Ināʻoe e paʻi a pahū paha i kou mau uala, hoʻopolo i nā mea e like me ka momona kaumaha, ka waiʻalani, a hoʻonui i kahi rosemary a me Parmesan ma kahi no ka meaʻala maikaʻi.

Hana i ka mock "kaʻualaʻuala Farani fry" i ka umu ma ka hoʻomoʻaʻana iā lākou i ka wela nui me nā mea kanu a me nā meaʻala.

Nā Recipes Me ka Pōmaikaʻi

E ho'āʻo e hoʻohana i kaʻuala no kaʻaina kakahiaka, kaʻaina awakea, aʻaina paha. He mea maʻalahi, maʻalahi a maʻalahi hoʻi ka hiki ke hoʻokomoʻia i loko o ka papaʻai meaʻai maikaʻi.

• ʻO iaʻo Sweet Potato Falafel
• ʻO kaʻAla'Amakai Sweet me ka Honeyter Almond Butter
• Kale a me ka Lentil mea kanu maikaʻi
• ʻO ke kīpīʻulaʻula a me ke kīlaʻulaʻo Slaw

ʻO kahi hua'ōlelo mai

ʻO nā huaʻuala he meaʻai a me ka meaʻai maikaʻi e maʻalahi a hoʻomākaukau i ka makahiki āpau. Ināʻoe eʻimi ana i kahi kumuwaiwai kūlohelohe o ke kūpona momona me ka liʻiliʻi a piha i ka meaʻai, a laila e kuke me kaʻuala. E kaa, ke kalo, ka pulu, ka 'ai, a hoʻolapalapa paha ia mau mea, akā me nā meaʻai a pau e hoʻomanaʻo ai e mālama i kāu mau māhele.

> Kālā:

> Failla ML, Thakkar SK aʻo Kim JY. In vitro bioaccessibility o ka beta-carotene ma kaʻualaʻalani i hoʻopiʻiʻia (Ipomoea batatas, Lam.). Kaahina . 2009 Nov 25; 57 (22): 10922-7. 2009.

> Harvard Health Publications. Glycemic index and glycemic load of 100+ meaʻai.

> Linus Pauling Institute. Nā Mikronutrients no Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 687-689.

> USDA National Nutrition Database no ke Kumukanahelu 28.