ʻO Artichokes kekahi moʻolelo hiʻona. Ua manaʻo nā Helene kahiko e like me ka hoʻopaʻi no ka hoʻopunipuni iā ia, ua hoʻololiʻo Zeus i kāna aloha Cynara i artichoke. Ma Italia a me nā'āina Mediterranean, ua manaʻoʻia nāʻano o nā artichokes he meaʻono a he kahuna pule.
I kēia mau lā,ʻoi aku ma mua o 100 mauʻano likeʻole o artichokes, keʻano o ka nui (mai ka pēpē a hiki i ka wum), ka laulā (mai kaʻeleʻele uliuli a me ka poni) a me keʻano (mai nā'āpana nui a hiki i ka lōʻihi, o nā olonā oval).
Hoʻopiʻiʻia nā'ōkiko i ko lākou mau lau e pono e weheʻia ma mua o kaʻaiʻana.
ʻO ka hapa nui o nā artichokes maʻAmelika Huipūʻia mai Kaleponi mai. ʻO ka'ōmole'ohikohiko ka puna, akā hiki iā lākou ke loaʻa i ka makahiki a pau.
| Hoʻokipa'Ālika'Akeneka Nutrition | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 Medium, i kukeʻia me ka paʻakai, Kauwa (120 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 64 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.4g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.2g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 120mg | 5% |
| Pailaha 474mg | 14% |
| Nā Carbohydrates 13g | 4% |
| Fihi Dietary 7g | 28% |
| Nalu 1.2g | |
| Aiai 3.5g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 15% | |
| Ke Komika 3% · Kaha 4% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi'ōmole artichoke he 60 mau calories a me kahi 7 grams o ke fiber, e hāʻawi ana i ka hapakolu o ka hapa o kou mau pono i kēlā me kēia lā. Hoʻopiha pihaʻia nā'ōmole o Artichokes. I ka wā i hoʻomākaukauʻia me ka momona liʻiliʻi, he mau mea loloa ka loloa,ʻo ka meaʻai momona momona. E makaʻala i kaʻaiʻana i nā mea e like me nā'ōhinu'ōniʻoniʻo a me nā mea i hanaʻia e like me kēia mau kohoʻana i ka momona a me nā calorie.
Nā Huakaʻi Ola o Artichokes
ʻO kahi'ōkiko artichoke he kiʻekiʻe ia i loko o ka fiber, ka huaora K , a me ka palahalaha a he kumu maikaʻiʻo ka magnesium, potassium, a me ka huaʻa C.
ʻO ka Vitamin K he huama momona a momona ka mea nui no ke ola o ka iwi a me ke koko. Ināʻoe he kanaka e lawe iā Midmadin, he mea nui ia e hōʻoia i kaʻokoʻa o kā kāu hua lāʻau K, ke manaʻo neiʻoe eʻai e like me ka nui o nā hua'ōmaʻomaʻo'ōmaʻomaʻo i kēlā lā i kēia lā.
E kūkākūkā i kāu mau kau me kāu kauka e hiki ai iāʻoe ke hoʻomaopopo maikaʻi.
He mea nui ka momona i ka paleʻana i nāʻehaʻewa a me ke keleponaʻulaʻula a me ka magnesium he minela nui i mea nui no ka hoʻokele a me ka hoʻohemo.
Hiki i ka pāpona potassium ke kōkua i ka emi iho o ke koko a me ka huaʻaha C he wai hua wai nui e hoʻouluʻia e ka wai e kōkua ai i ka hoʻopaʻaʻana i nā kiʻikuʻi, hoʻonui i ka palekana a komo i ka hana i kaʻelemakule.
Hōʻike kaʻimi e hiki i nā artichokes ke komo i nā waiwai i'āpono i nā kinoino a hiki ke kōkua i ka hellesterol.
Peheaʻoe e hoʻomaʻemaʻe ai aʻokiʻoki i nā kohiko?
Hiki keʻokiʻokiʻia nā'ōmole Artichokes ma muli o kāuʻano hana kuke. No ka hoʻomakaʻana, makemakeʻoe eʻoki i ka lepo lalo aʻokiʻoki i kekahi o nā lau lahilahi. E huki i kahi o waho o kaʻili ma waho a me nā lau i waho. He mea maikaʻi kēia no kaʻaila a me ka artichoke.
Inā makemakeʻoe e hana i kahi artichoke, e hana likeʻoe, e hoʻomaka me kaʻokiʻana i lalo a me kaʻokiʻana i kekahi o nā lauʻoi aku. A laila, eʻeli ihoʻoe i ka kānana,ʻo ia me ka hapalua a me ka pahi e hemo i ka'āpana lauoho lauoho.
Inā makemakeʻoe eʻimi i kāu artichoke, e hahai i keʻano likeʻole a ma hope o kou weheʻana i ka hopena, e hoʻohālikeʻoe i ka artichoke i lalo.
Ke hoʻomaʻemaʻeʻoe i kahi artichoke, makemakeʻoe e hoʻolei i ka wai me ka lemon a me ka hau e mālama ai i ka nani a me ka'ōmaʻomaʻo.
Peheaʻoe eʻai ai i kahi'anikiko?
Hiki ke hoʻoweliweli iā Artichokes, akā ināʻaiʻoe i hoʻokahi, makemakeʻoe eʻai i kekahi. No kahi papa i kēlā me kēiaʻaoʻao e alakaʻi ai i kaʻaiʻana i ka artichoke, e nānā i ka video advisory Board o California Artichoke: Pehea eʻai ai i kahi Artichoke.
Ke kiʻi a me ka waihoʻana i nā'enekau
Hiki ke kūʻaiʻia i nā'ōkiko Artichokes hou, ka hauʻoli, ke kope, a me ke kīʻaha.
Ināʻoe e kūʻai ana i nā artichokes hou, e pale i nā meaʻeleʻele aiʻole nā lālāʻokoʻa a koho i nā mea kūpaʻa, me nā lālā i paʻa i ka manaʻo nui kaumaha no ka nui.
E kūʻai i nā'anikoki hou i loko o keʻekeʻeleʻele no ka hiki i nā lāʻelima a pale i ka holoi a hiki i ka manawa ma mua o ka kukeʻana.
Ke kūʻaiʻanaʻoe i nā artichokes kaomi,ʻoi aku ka maikaʻi ma ka paleʻana i nā mea i hoʻokaheʻia i kaʻaila a me ka vinekeka e like me kēiaʻano o artichokes ke kiʻekiʻe i nā calories a me ka sodium. Inā kūʻai akuʻoe i nā lola, e hoʻomaʻemaʻe e hoʻomaʻemaʻe iā lākou ma mua o ka hoʻohana.
Hiki i nā artichokes liʻiliʻi ke hoʻomau i loko o ka pahu pāʻani no nā mahinaʻeono a hiki i hoʻokahi makahiki - akā,ʻaʻohe meaʻino ke nānā i ka maikaʻi ma ka lā.
Nā Huakaʻi Ola e Hoʻomākaukau Artichokes
ʻO nā'ōmole Artichokes he mea hoʻohui nui i nā meli, nā mea'alaka, a me nā kīpala. Hiki iā lākou ke hana i ka meaʻahaʻaina maikaʻi e like me ka hoʻopiha pihaʻana i nā soup. Hoʻopauʻia nā'ōmole o Artichokes i ka lanu, ka'ōmole, a me ka hoʻopihaʻana i ka fiber i nā hua'ōpena a me nā mea kanu Inā makemakeʻoe e ho'āʻo i nā hana artichokes, hiki iāʻoe ke hoʻemi i ka momona a me nā calories ma ka hoʻohanaʻana i kāuʻai i ka māmā-e hoʻoulu i ka meaʻala'ē aʻe i ka "kaumaha" ma ke kālani a hoʻonui i kekahi mau meaʻala a me nā meaʻala i kāu papa.
Nā Recipes me Artichokes
Ināʻoe eʻimi ana i kahiʻano'ē aʻe e hoʻomaka ai i kou lā, e noʻonoʻo e hoʻouka i kāu hana i kaʻaina kakahiaka kakahiaka-ke maopopoʻoe e noho piha a hiki i kaʻaina awakea. E loaʻa i kekahi mau manaʻo ma keʻano e hoʻonui ai i nā artichokes i kaʻaina awakea me kaʻaina awakea.
- Ka Lulu Kūkomo Frittata me Artichoke Hina a me ka Pāʻani
- ʻO Halibut me nā'Ālika Artichokes a me ka Lemon
- Artichoke, Basil a me ka Pāʻala Bean
> Kālā:
> Ka Papa Aʻoaʻo'Ālikaʻo Artichoke. Pehea eʻai ai i kahi artichoke. http://artichokes.org/how-to-eat
> Linus Pauling Institute. Nā Micronutrients no ke olakino. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Welland, Diane. Artichokes. Nā Meaʻai a me nā Meaʻai. 2016; 32-33.