Nā Calories a me ko lākou mau Huakaʻi Ola
ʻO Broccoli he huapalaha palahalaha e pili ana i ka Brassica o ka mea kanu. Heʻano pua ia a he kino ka'ōmaʻomaʻo, ka pūpū pūpū me nā lau'ōmaʻomaʻo keʻokeʻo a me nā kīʻale'ōmaʻomaʻo (aia kekahi mauʻanoʻulaʻula). Ua hoʻokaʻawaleʻiaʻo Broccoli i loko o nā mea kanu maikaʻi loa, a inā iʻoki ponoʻia, hiki iā ia ke lilo i meaʻoluʻolu nui i ka papaheleʻai.
Nui nāʻano likeʻole o ka broccoli,ʻo ka mea i kaulana loaʻo ke poʻo broccoli maʻamau. ʻO nāʻano'ē aʻe e like me ka'ōpala broccoli, ka broccoli Chinese, a me ka heirloom Italia.
Kūkuluʻia ka'ālika he hou a maloʻo. Hoʻokomoʻia nā kumukānāwai hou i ka makahiki a puni me ke kauwela maiʻOkakopa a hiki iʻApelila.
| Hāʻawiʻo Broccoli Nutrition Facts | |
|---|---|
| Kākoʻoʻana i ka Lāki 1 kapuʻoki'āpana (91 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 31 | |
| Nā Kalo maiʻApa 3 | |
| Ka Honua Loa 0.3g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 30mg | 1% |
| Pōʻalima 288mg | 8% |
| Nā Carbohydrates 6g | 2% |
| Dietary Fiber 2.4g | 9% |
| Nā Puʻupuʻu 1.5g | |
| Eiaa 2.5g | |
| Paʻi Hua A 11% · Huaʻai C 135% | |
| Paʻi Kaomi 4% · Kaha 4% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Ma kahi o 30 calories wale nō ke kīʻaha,ʻo ka broccoli he lawaiʻa kaulana i nā papa o nā kānaka e nānā ana i ka lilo o ke kaumaha a iʻole ka loaʻaʻana o ka maʻi. ʻAʻole pono e hoʻopunipuni nā haʻawina haʻahaʻa haʻahaʻa iāʻoe. Hoʻopihaʻia kēia mau meaʻai i ka protein, ka fiber, ka potassium, a me ka lāʻau malo.
ʻO Broccoli Health Benefits
ʻO Broccoli he huaʻai waiwai nui, kahi e kokoke ana iʻeiwa hapahā o ka waiwai o kēlā me kēia lā ma hoʻokahi kīʻaha kapu. ʻO ka fiber, ka hapa keu o ka'akiʻa, hiki ke kōkua i ka ho'ēmiʻana i ka cholesterol, hoʻonui i ke olakino, hoʻoponopono i nā mea koko, a me ke kōkua i ka poho kaumaha.
Hoʻopihaʻiaʻo Broccoli me nā huaora a me nā minela.
He kumu maikaʻi loa ia o ka mau huamaila C (iʻoi aku ka nui aʻe o ka lā hoʻokahi) a me ka hua malo K, he kumu maikaʻi loa o ka folate, a he kumu maikaʻi o Vitamin A, manganese, potassium, a me nā hua B-. He kumu maikaʻiʻo Broccoli o ka calcium.
Hoʻopiliʻia nā hopena, akāʻo kekahi mau haʻawina e hōʻike ana i kaʻaiʻana i nā kīkī palahalaha kiʻekiʻe aʻe, e like me ka broccoli hiki ke ho'ēmi i ka hopena o kekahiʻano o ke kanesa (prostate, pulung, breast). Aiaʻo Broccoli kekahi hui o nā mea i kapaʻia he glucosinolates,ʻo ia nā kinikona lepo. Hāʻawi kēia mau mea i ka'alapoli i konaʻala maikaʻi.
I ka wā iʻeliʻia ai a me ka hoʻomākaukauʻana i nā meaʻai, e wāwahiʻia nā glucosinolates a lilo i pūpū i kapaʻia he indoles, nitriles, thiocyanates, a me isothiocyanates. ʻO kekahiʻano indole, i kapaʻia he indole-3-carbinol a me ka sulforaphane (he isothiocyanate) ua maʻa pinepineʻia no ka hopena o nā hōʻailona.
ʻO Broccoli kekahi o nā meaʻai me nā kiʻekiʻe loa o nā phytonutrients antioxidants ma ke kumu calorie. Hoʻokumu nā Antioxidants i ka hakakāʻana i nā radical free e hiki ai ke hōʻeha a me nā maʻi.
No ke aha e hoʻololi ai koʻu Broccoli i ke kala?
ʻO ke kumu maʻamau loaʻo nā hua'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo e like me broccoli e hana i ka'ōmaʻomaʻo khaki no ka nānāʻole.
ʻO keʻano, e hoʻomaka ka brocoli i ka liʻiliʻi kala ma hope o ka kukeʻana no kahi oʻehiku mau minuke.
Ināʻikeʻoe eʻai koke anaʻoe i ke kumu policoli, e mahuhi paha iʻole, e paʻi koke paha a laila e lawelawe. Ināʻoe, noʻonoʻoʻoe i ka hoʻomoʻaʻana i ia mea ma hope, hiki iāʻoe ke hoʻopiha i ka mālamaʻana i nā hua kanu, nā mineral, a me ke kala.
ʻO ka papa hana hoʻopunipuni ka meaʻai i ka meaʻai a pau a ua hanaʻia e wehe i nāʻoluʻolu kūponoʻole, e hoʻonanea i nā meaʻai paʻa, hoʻonohonoho i nāʻaʻahu a hōʻemi i nā manawa hoʻolāʻau hope loa. Hoʻopiʻiʻo Blanching. No ka palach, waiho kahi brokoli, hoʻokahi ke kuhi i ka manawa, i loko o ka wai paʻakai paʻakai a hoʻokuʻu iā ia ma hope o 30 maukona. Hoʻopiha koke i ka brokoli i loko o ke kai.
Hāpai ka hau hau i ka papa hana kuke a kōkua iā ia e hoʻonoho i ke kala. Ke hoʻomākaukauʻoe e hoʻohana i kāu bropoli e kuke iā ia e like me ka makemake.
Ke kiʻi a mālamaʻana i Broccoli
E koho i nā'ōpoki broccoli hou me nā pūpū huʻupuʻu o nā momona'ōmaʻomaʻo. E pale i nā kau me nā pua'ōmaʻa.
No ka hoʻopaʻaʻana i ka broccoli hou, e kau i loko o kahiʻeke keʻokeʻo i loko o ka friji no nā lā.
Hiki iāʻoe ke kūʻai aku i ke broccoli paʻipiʻi kahi i kūpono no ka pihaʻana oʻewalu a me kaʻumi mahina. Inā makemakeʻoe e kinai i kāu pēpēlē, e hoʻokuʻu mua a laila e waiho i loko o ka pahu hauʻoki i loko o ka pahu pale.
Nā Huakaʻi Ola e hoʻomākaukau aiʻo Broccoli
Hiki keʻai ponoʻia ka'ālikaʻo Broccoli, aiʻole ia e like me keʻano o ka'ōhumu, a me ke kālepa. ʻO ka mahu, ke kuʻi, a me ke broccoli hōʻaha e mahalo aku i kāuʻai nui a mea hoʻohana paha no ka hanaʻana i nā soup.
No ka hōʻaloʻana i ke kāpiliʻulaʻulaʻeleʻele, e ho'āʻo eʻole e uhi i kahi. Ma ka hoʻonaniʻana,ʻaʻole ia e hoʻemi iki i ka maka, akā, e hoʻemiʻia ka loaʻaʻana o nā huaora a me nā minela. ʻAʻole ponoʻo Broccoli i ka hana. Hiki iāʻoe ke mālama i kahi hue'ōmaʻomaʻo nani ma ka waiho muaʻana i kāu broccoli -ʻaʻole kēia e hoʻonui wale i ke kala o ka broccoli akā e kōkua i ka hoʻomahaʻana i nā koʻi.
Recipes Me Broccoli
E kiʻi i ka hopena o ka hopena i ke kakahiaka ma ka hoʻohuiʻana i kāu broccoli i kāu hua manu a iʻole e kuʻi i kāu brokoli e hoʻohana ai i mea papa aiʻoleʻaoʻaoʻaoʻao no kahiʻaina momona momona.
- Hawaiian Broccoli Stir Fry
- ʻO Beef a me Broccoli Bowl
- Kūmoleʻo Broccoli me ka Lemon
> Kālā:
>ʻO nā mea kanu a me ka maʻi maʻi.
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. ʻO ke kahawaiʻo Upper Saddle, NJ: Prentice Hall, 2003: 617.
> Linus Pauling Institute. Nā Mikronutrients no ka Ola .