Nā koho kūpono a maikaʻi loa āu e hana ai
ʻOiaiʻo ka lau kanu i manaʻoʻia he pōhaku kihi o ka meaʻai haʻahaʻa , aia kekahi ma keʻano o ka maikaʻi. No ke kohoʻana i nā koho meaʻai kūpono:
- E koho i nā mea kanu e liʻiliʻi aiʻole kaʻono.
- E nānā i kāuʻike. ʻO ke kūpono, hoʻokahi hapalua o ke kuke a hoʻokahi kīʻaha o nā hua iʻaʻaʻole eʻoi aku ma mua oʻelima aʻeono kalamona o nā'ōpona.
- E hoʻomanaʻo i ka hoʻomohalaʻana i ka mea kanu e hoʻonui pinepine ana i ka leo i ka hoʻonuiʻana i nā pahu i kēlā me kēia lawelaweʻana. E like me kēia, hoʻololi i kāu mau helu inā pau ke kīʻaha o ke kīʻaha huaʻai i ka hapalua kapu.
ʻO ka nui o nā'ōpona i loko o ka mea kanu e pili nui ana i kaʻano o ka mea kanu. ʻO ka'ōlelo nui, hiki iā lākou ke hoʻohālikeʻia e like me nā lau momona, nā mea kanu momona, nā hua kanu hua, a me nā huaʻai aʻa.
Leafy'Alaʻau
ʻO nā hua leʻaleʻa ka mea liʻiliʻi ka nui loa a me ka hapaʻole o ke koko. He waiwai nō hoʻi lākou i nā huaora K, nā phytonutrients , a me nā minela. Ma waena o nā koho maikaʻi loa:
- Piʻiʻo Alfalfa a me nā'ōpuʻu'ē aʻe he 0.1 grams mau'aleʻalea i loaʻa i ka hapalua kīʻaha.
- Aia kaʻaila i 0.2 maumu i hoʻokahi hapalua.
- ʻO ka chard Swiss he 0.4 ka hapalua ka hapalua kīʻaha.
- ʻO ka letusi a me nā'eleʻa sāladai'ē aʻe (e like me ka hopena, ka piʻo, ka radicchio, a me ka Roman) e pili ana i 0.5 grams i ka hapalua kīʻaha.
- Hoʻokumuʻo Bok Choy i ka 0.5 grams i ka hapalua kīʻaha.
- ʻO ka geni o Heartier (pēlā i nā'ōleʻa ,ʻo ka pua gemu, a me ka Kale ) e pākahi ana i ka hoʻokahi hapalua.
ʻO nā meaʻai
ʻO nā hua'ōmaʻomaʻo heʻoi aku ka nui o nā'ōpolāʻau ma kēlā me kēia lawelawe akā ua palekana ia no nā meaʻai haʻahaʻa haʻahaʻa.
ʻO nā koho maikaʻi loa he:
- Aia ka'ōmole he 0.3 grams mau'akiʻa waiʻalima no ka hapalua kīʻaha.
- ʻEleʻeleʻo Celery heʻehiku 0.7 ka hapalua.
- ʻO ka'atila he 1.3 mau kīmaha pākahi.
- He 1.8 mau'emu kēlā me ka hapalua kīʻaha.
- Loaʻa i ka Fennelʻelua maumu i hoʻokahi hapalua kīʻaha.
- ʻO ka'ōlaʻi'ōpiopio he 2.5 mauʻela i ka hapalua kīʻaha.
- ʻEkolu kolamu i ka'ālika.
- Aia ka'ōhumu o nā Brussels i ka 5.5 grams i ka hapalua kīʻaha.
Nā hua liʻiliʻi hua
ʻO ka'ōleloʻono,ʻo nā huaʻai i loaʻa i nāʻanoʻano, ua hoʻohālikeʻia he hua. ʻOiaiʻoi aku kaʻoi aku o nāʻoihana i nā pākoki,ʻo ka mālama ponoʻana o kekahi i lalo o nāʻeono kalena. Ma waena o nā koho maikaʻi aʻe:
- ʻO'Avocados he hoʻokahi mau momona ka'akiʻona i ka hapalua kīʻaha.
- ʻO ka pahu kapu he 1.9 grams i ka hapalua kīʻaha.
- ʻO nā pīlaha Green heʻelua mau grama i ka hapalua kīʻaha.
- He 2.4 mau'emu ka hapalua o kaʻeke.
- ʻOʻAla he 2.5 mauʻema i ka hapalua kīʻaha.
- ʻO ka'ōmaʻomaʻa me ka zucchini heʻekolu mau kala a hoʻokahi hapa.
- ʻO ka'ōkomi he 3.5 maumu i ka hapalua kīʻaha.
- ʻO nā pepaʻoliʻoli'ōmaʻomaʻo a me nā pepaʻulaʻula e pāʻani ana i 4.5 grams i ka hapalua kīʻaha.
- Loaʻa i ka pāpaʻiʻelima kīlamu i kēlā hapalua hapalua.
- ʻO ka peʻa a me ka kope kope he 5.25 karamu i ka hapalua kīʻaha.
Nā Lākile Lā
Manaʻo pinepine ka poʻe i kēlā mau aʻa i loaʻa i ka momona, akā,ʻaʻoleʻoiaʻiʻo. Ke hoʻohālikelikeʻia i ka hapalua o ke kīʻaha kapu,ʻoi aku ka nui o nā mea e pono ai no kaʻai haʻahaʻa. Eia kēia mau mea:
- ʻO nā kāniani he hoʻokahi mau momona'akiʻona no ka hapalua kīʻaha.
- ʻElua 2.25 kilakani no kēlā me kēia hapalua.
- ʻO nā'eliki'ōmaʻomaʻo (pākani) heʻekolu mau kīmeri i ka hapalua kīʻaha.
- ʻEkolu mau kīlamu i loko o ka hapalua kīʻaha.
- ʻO Rutabagasʻehā mau'emu i ka hapalua kīʻaha.
- ʻO ka lau Celery (celeriac) heʻehā mau kīmeri i ka hapalua kīʻaha.
- ʻEhā mau kīlamu i kēlā me kēia hapalua.
- ʻO nāʻaila heʻelima kīmita i ka hapalua kīʻaha.
- E 5.6 grams i ka hapalua kīʻaha.
- Aia nā'ōkani he 6.5 grams i ka hapalua kīʻaha.
ʻO nā meaʻaiʻo Higher-Carb
ʻO nā huaʻai e hōʻaluʻia ma kaʻai pāʻani liʻiliʻi,ʻo ia ka meaʻono a / a i loaʻa paha kahi hua'ōlelo starchier. Eia nāʻano:
- Aia nā pākaniʻeiwa mau'ōpona'okōlea ma ka hapalua kīʻaha.
- ʻO ka'ōmaʻomaʻo o ke kauwela (e like me ka hānai , ka'ūkena , a me ka sshhetti squash ) he 10 maumu i ka hapalua kīʻaha.
- He 12 mau kala ma ka hapalua kīʻaha.
- ʻO ka paila he 12 grams i ka hapalua kīʻaha.
- ʻO ka pahu wai he 14.8 grams i ka hapalua kīʻaha.
- ʻO ka'atila he 17 grams i ka hapalua kīʻaha.
- ʻElimaʻo Artichokes i ke artichoke.
- He 27 mau'ōmu i kēlā me kēia hapalua.
> Puna:
> US Department of Agriculture. "'AlahuiʻIkeʻIke USDA." Washington, DC, hōʻano hou Mei 2016.