Nā Calories i nā Pods Peable Pea a me ko lākou Huakaʻi Ola
ʻAʻole like me ka pua i nā manawa maʻamau, he kūlana maikaʻi loa ia,ʻo nā pīpīʻaʻai e like me ka peʻa hau a me ka papi kōkeke ka liʻiliʻi iki (e like me ka hapalua o nā huapiʻa i hoʻokahi kīʻaha) a ua waiwai nui i ka fiber .
Elua mauʻano likeʻole o nā paila o ka pea. ʻO ka peʻa hau (i kapaʻia he mau pīpī Chinese), he pālahalaha a heʻuʻuku liʻiliʻi loa i loko. Hiki i nā peʻa hau ke kaula i ko lākou mau poho e hiki ke hoʻoneʻeʻia ma o ka hoʻopaʻaʻana i nā pūpū lau me ka hukiʻana mai kēlā hopena a ka hopena.
ʻO ka'ūpī snap peas (ʻo ia hoʻi he'opena paʻa) he popo'āpana, heʻulaʻula me nā peʻa liʻiliʻi i loko-he maukukū ia i waena o ka peʻa hau a me ka pua.
Hoʻokomoʻia nā pīpī ma ka makahiki a pau me ko lākou wā kiʻekiʻe i Malaki a meʻApelila.
| Hoʻopuka maikaʻi i nā meaʻai | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 cup (124.6 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 60 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Nui 0g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Carbohydrates 10.5g | 2% |
| Dietary Fiber 3g | 12% |
| Nā Kupa 4.5g | |
| Pauna 3g | |
| ʻO ka Vitamin A 8% · Huapona C 18% | |
| Paleko 6% ·ʻIke 13% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ke kō kō ke kope o 60 calories, 10.5 grams ka'ōhuʻeluʻa, a me 3 grams o ke fiber, e hāʻawi ana i ka 12 pakeneka o kāu mau pono i kēlā me kēia lā.
Nā Huakaʻi Ola o ka Malu Snap a me nā Kūlana Pea Podcast
He puna maikaʻiʻo kaʻaila pea he mau huamaila C, kahi o nā antioxidants i kaulana loa. ʻO ka Vitamona C he huaʻona wai e hiki ke hoʻololiʻia i ka wai a he nui kona mau hana, e like me nā pūnaewele pūnaewele, hoʻonui i ka maʻi āpau, a me nā mea āpau.
Aia pū i loko o ka pīpī he mau huaʻai K, kahi huaʻona momona-momona e kōkua ana i nā kuʻi koko. ʻO nā kānaka e lawe iā Coumadin he pono kaʻaiʻana o nā huaora K i nā meaʻai i kēlā lā i kēia lā.
ʻO ka hope loa, he kumu maikaʻi loa o ka pelemia, ka hao, a me ka folate , a he kumu maikaʻi o ka momona a me ka lutein carotenoid, he mea nui ia no ke ola kino.
Nā nīnau maʻamau e pili ana i ka mau Pods
Aia he mahele i nā calories ma ka hau hau a me ke kō kope?
Ua aneane like ka peʻa a me ka kope kope i ka pika a me ka'enehi kaʻahu. ʻOiai he 60 calories a me ka 10.5 grams o ka waiʻahu i loko o hoʻokahi kīʻaha e mālama ana, he 70 mau caloni a me ka 12 grams ka lāʻau hau i loko o hoʻokahi kīʻaha e lawelawe ana. Hoʻomaʻaʻia nā pā i kahi 3 maumu o ka fiber no hoʻokahi kīʻaha e mālama ana, aʻo ka peʻa hau he 4 mau kēmu.
Ke kiʻi a me ka mālamaʻana i ka meaʻala maikaʻi a me ka Pee
E kūʻai i nā'ōmaʻa he'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo, me ka 'āpana melemele a me nā mea kalamele Pono nā'ōpili ke kūpaʻa, lele, a me kaʻole o ka poino.
E kūʻai i kāu paila ma loko o ka fīkī a holoi i mua o ka hoʻohana.
Hiki nō hoʻi iāʻoe ke kūʻai i nā paila tiki maloʻo, hiki ke maʻa wale wale i ka hoʻohanaʻana. ʻO nā'ōkoʻomaʻa liʻiliʻi he ala māmā a maʻalahi e hoʻohana ai i nā paila i ke kukeʻana. Hoʻomoʻa mauʻia nāʻaila maloʻo ma kahi o ka makahiki i loko o ka pahu hauʻoki, akā e nānā i ka lāʻoi loa.
Nā Huakaʻi Ola e Hoʻomākaukau i ka Malu Pahu
E hoʻomākaukau i kāu mau pehu ma ke kaniʻana, ka'ūlaʻau, aiʻole ka lakaʻole. No ka paleʻana iā lākou mai ka huliʻana i kahi kapuaʻi khaki nui e pale i ka nānāʻana iā lākou. E hoʻomoʻo iā lākou me nā mea kanu a me nā meaʻala maikaʻi a me kaʻaila o kaʻailaʻaila, ka paʻakai, a me ka pepa.
Hiki iāʻoe ke koho eʻai i ka lāʻau me ka lima a hoʻohana paha iā lākou e like me ke kāpiliʻana ma mua o nā pēpē a me nā pupuhi. A iʻole, e hoʻohana iā lākou i ka palaoa a iʻole nāʻaoʻao o kaʻaoʻao, iʻole i kaʻaila aiʻole i kaʻaila, iʻole a iʻokiʻoki paha.
Nā Recipes MeʻO Pea Pods Peable
Hāʻawi i kāu kohu kōpiʻu a iʻole ka hau hau e like me kahi mea hoʻonāukiʻiaʻo'Asia ma ka hoʻohuiʻana iā lākou i soba noodles aʻaʻahu paha iā lākou me kahi pā o ke keʻa ma o ka hoʻohanaʻana i nā mea kanu, ke kāleka, a me ka lemona. Hiki iāʻoe keʻimi wale iā lākou aʻai e like me ia.
Nā kumuhana:
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Ka muliwai o Sadle, NJ: Prentice Hall, 2003: 634.
> Linus Pauling Institute. Nā Mikronutrients no ka Ola. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf