Nā Calories a me ko lākou mau Huakaʻi Ola
Ua liloʻo Kabena i mea kanu o nā meaʻai kahiko oʻEulopa no nā kenekulia. A no laila, no ka mea, he olakino, low-calorie, low-carbohydrate,ʻo nā mea kanu momona nui e hiki ke laweʻia ma nāʻano likeʻole, e lilo ia i mea hanaʻono. ʻO ia kekahi o nā meaʻai maikaʻi loa a mālamaʻia no ka manawa lōʻihi loa.
He nui nāʻano kāpena, e like me ke poʻo kāpena, ka lapa kāpī a me ka kāpena savoy.
ʻO ka mea maʻamau, he'ōmaʻomaʻo ka lau kāpena, akā e loaʻa ana ka kāpokiʻulaʻula a me ka poni. ʻO nā kāpiliʻulaʻula a me kaʻulaʻula keʻano o nā kāpena'ē aʻe a hiki ke paʻakikī ma mua o ke kāpena'ōmaʻomaʻo
Loaʻa ka hapanui o ka kāpena i ka makahiki holoʻokoʻa, aʻo ka manawa kūpono loa no kaʻolo savoy maiʻAukake a hiki i ka makahiki.
| Ka'atiina Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kapu, kahiʻoki'āpana (89 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 22 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honuaʻohana 0.1g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Pailapila 151.3mg | 4% |
| Carbohydrates 5.2g | 2% |
| ʻO kaʻailaʻo Dietary 2.2g | 9% |
| Nā Kupa 2.8g | |
| Aiai 1.1g | |
| ʻO ka Vitamin A 2% · Vitamin C 54% | |
| Paleko 4% · Kaha 2% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ke kīʻaha, kāpuni kalo i loko wale nō nā calo he 22, 5 grams o ka waiʻahu, a me 2.2 grams o ke fiber. Loaʻa i ka hapalua o nā'aleʻaleʻa i loaʻa ma ka kāpena mai ke fiber mai, e hana ana i ka pihaʻana, i ka kohoʻana i ka meaʻai maikaʻi. ʻO kaʻohe ka cholesterol a me ka momonaʻole a loaʻa ka nui o ka sodium.
Kapena Huakaʻi Ola
ʻO ke kalo mai kahi kumu maikaʻi o ka fiber. ʻO ka fiber, ka hapa keu o ka haʻalulu, he meaʻai nui ia i ka meaʻai no ka mālamaʻana iaʻoe, hiki ke huki i ka cholesterol mai ka puʻuwai, hoʻoponopono i ke aloha, a mālama mau i ke koko koko. Uaʻikeʻia kaʻikeʻana o ka poʻe eʻai pono ana i nā fiber iʻoi aku ka maikaʻi o ka kaupaona a loaʻa ka hōʻemi o ka maʻi o ka maʻi a me kekahi maʻi kanesa.
ʻO ka'atila he kumu maikaʻi loa ia o ka huaora C a me ka huaʻo K , he kumu maikaʻi o ka folate, a he kumu maikaʻi o ka manganese.
Eia kekahi,ʻo ka kāpena kekahi o nā hua'iliala palahalaha i hōʻikeʻia he mau kīʻaha anti-cancer. Hōʻike nā haʻawina i ka hoʻohanaʻana i 3 a 5 mau kōkua ma kēlā me kēia wiki o kēia mau mea kanu (pēlā pū me ka kāpena, kapiʻipelu, broccoli, nā pulupulu Brussels, kale , a me nā hōʻiliʻili) e hiki ke kōkua i ka paleʻana mai nā maʻi āpau e like me ka prostate, ka umauma, ka umauma, a me nā kāpena colon. ʻO ke kumu o kēia paha no keʻano o ka hoʻopiliʻana o kēia mau meaʻai i kekahi mau enzymes i loko o ke ake, i hoʻopaʻaʻia i nā mea make.
Nā nīnau kūikawā e pili ana i ka kāpena
Manaʻo wau he momona nā kapuleʻa,ʻaʻole anei i hanaʻia i ka kāpena?
ʻO ka mea maʻamau i hoʻohanaʻia ma keʻano he kīʻahaʻaoʻao ma kahi o ka hale aiʻole ka haleʻaina paha, i hanaʻia me ke kō a me ka mayonnaise, e hoʻonui i ka calorie a me ka mea momona. Eia nō naʻe,ʻo ka home coconlawlaw, i hanaʻia me nā mea'ē aʻe e like me ka yogurt Greek momona, hiki ke komo i kahi hapakolu o nā calories ma keʻano he mea hikiʻole iāʻoe ke hele.
He mea maʻalahi ke hana i nā pani a me nā hoʻohuiʻana i nā mea'alahiʻole, e hoʻolilo ana iā ia i ka lapa a me ka pilikino i hoʻopaʻaʻia ma kaʻaoʻao o ka calories, ke kō, a me ka momona. Hiki iāʻoe ke pāʻani a puni me kekahi o nāʻoihana ma lalo no nā pani kūpono.
No ke aha e kupu mai ai ke kāpena i ka wā e kuke?
Ināʻoe e kāhu ana a kāpīpī kāpīpī, hiki iāʻoe ke hoʻomaopopo i kahiʻalaʻoluʻolu i ka lewa, e like me ka loli. ʻO kēia no muli o ka pūpū sulfur i ka hanaʻana i ke kāpena i ka wā hoʻomahahana. No ka hoʻohaʻahaʻaʻana i keʻala, e ho'āʻo i ka'ōwiliʻana me kahiʻano waikawa, e like me ka wai lemon, e kāohi i ka hoʻoukaʻana.
Ke kiʻi a me ka mālamaʻana i ka Cabbage
E koho i nā poʻo kūpaʻa i nele i nā kīnā. ʻAʻole pono e hoʻomaloʻoʻia ka pahu.
E kāpīpī i ka kāpīpī i hoʻopihaʻia i loko o ka friji e mālama pono ai. Hoʻokiʻekiʻe iā ia āpau a hiki i ka wā e hoʻohana ai. ʻO kaʻokiʻana ma mua o ka hoʻohanaʻana e hoʻopau koke ai i ka hana hoʻopau.
Nā Huakaʻi Ola e hoʻomākaukau ai i ke kāpena
Hiki keʻaiʻia ka'atiʻona i kaʻaila a me ke kāpili. Hiki ke hoʻohuhuʻia, puhiʻia, aiʻole ia i kālaiʻia. Hiki iāʻoe ke hoʻohuhi i nā lau a hoʻohanaʻia e like me ka'ōpili no ka meaʻai aiʻole kekahi mea e hoʻopihapiha ai i ka meaʻai.
Recipes me kaʻoki
E hoʻohana i ka kāpena i kumu no kāu kinetona, e hoʻohiwahi i kahi kīʻahaʻaoʻao maʻalahi, aiʻole e hana i kekahi meaʻanoʻo Asia a me Thai i hoʻonāukiukiʻia no ka meaʻai a me ka hoʻokahoʻana i ka lolo kalo.
- Hawaiian Slaw me Ginger Tahini Dressing
- ʻO Coleslaw Mexican
- Kāpena Hoʻolaʻauʻole
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwai o Sadle, NJ: Prentice Hall, 2003: 616
> Steinkellner H, Rabot S, Freywald C, et al. Nā hopena o nā hua lapaʻau a me nā mea i hoʻohuiʻia i nā lāʻau e pono ai ka mīkini lāʻau i komo i loko o ka bioactivation o nā carcinogenic dietative DNA-reactive. Ka hoʻomau no ka hoʻopaʻiʻana Sep 1, 480-481: 285-97 (2001).