Calories a me nāʻAla Ola
ʻO nā'ōlaha nā lālā o nā mea kanu i kapaʻia he haiki. ʻOiai,ʻoihana,ʻaʻole lākou he mea kanu, hoʻohanaʻia a hoʻohanaʻia e like me ka mea kanu. Nui nāʻano hapi, kahi mai ke keʻokeʻo, crimini, shitake, portabella , enoki, pepeiao pepeiao, aʻoi aku. ʻO ka mushroom hoʻoulu nui loa ka portabella, kahi hiki ke ulu i 6 inisi ke anawaena.
ʻAleʻaleʻole nā'ōlaʻi nāhi manu akā hiki ke hōʻiliʻiliʻia a kūʻaiʻia e nā kumu kūʻai kūikawā. ʻO kēia mauʻano haropi ka lepo ikaika a me ka hopena.
Hiki i nā'ōlaea ke'alaʻo, maloʻo, aiʻole hiki ke kope. Hiki ke mālamaʻia nā pūʻakai hou i ka makahiki holoʻokoʻa, me ke kau hopena maʻAmelika HuipūʻiaʻoʻApelila a hiki i Iune. Hoʻokomo pinepineʻia nā'ōlaki hihiu, ma ke kauwela a me ka hāʻule. Hiki ke loaʻa nā pūlaʻi pūlehu a me nā pūpū i nā makahiki a pau. ʻO lākou he kelekinia kalo, haʻawina kai momona momona ka hiki ke hoʻohana likeʻoleʻia i ka kukeʻana.
| Nā Pūmakai Nutrition Meaʻai | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu kī,'āpana aiʻole'āpana (70 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 15 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Pōpila 222.6mg | 6% |
| Carbohydrates 2.3g | 1% |
| Fiber Dietary 0.7g | 3% |
| Nalu 1.2g | |
| Aiai 2.2g | |
| ʻO ka Vitamin A 0% · Vitamin C 3% | |
| Ke Komika 0% · Ke kahi 11% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o nā'ōhukai'ōpala he 15 calories wale nō a me 2.3 grams o ka carbohydrate, e hoʻonui ana i ka calorie, kahi haʻahaʻa o ka mea momona. ʻO kahi pūmakai kahi kumu maikaʻi o ka fiber,ʻo ke kelepa momona, beta-glucan.
Nā Huakaʻi Ola
Hiki nā'ōpū i nā huaora a me nā minela. He lālā maikaʻi loa ia o ke keleawe,ʻo ka niacin (vitamin B3), ka waikawa pantothenic (vitamin B5), ka pālolo, a me ka hao.
Mālama ka hua B i ka hoʻokuʻuʻana i ka ikehu mai ka'ōpona, ka protein, a me ka momona.
Mākoi ka hana i ka hanahuhuhu a me ka hao. Hoʻomaʻa mau i ka pono o nā pūnaewele pili a kōkua i nā enzymes antioxidant.
Pono ka pāpailaka no ka mālamaʻana i ka wai a me ka pale koho. Ponoʻia nō hoʻi no ka nerve maʻamau a me ka hoʻohemoʻana i ka muscle a hiki ke kōkua i ka emi iho o ke koko.
ʻO ka hao he mineral ia e pono ai no ka hoʻohālikelike o hemoglobin, DNA, amino acids, neurotransmitters, a me kekahi mau hormones. He mea nui no ka mālamaʻana i kahi pūnaewele olaʻole.
Ma waho o ka nui o nā huaora a me nā mela kolamu, uaʻikeʻia hoʻi he mau kiʻekiʻe kiʻekiʻe kekahi o nā pūhui antioxidant e hiki ke kōkua i ka paleʻana i kekahi mau maʻi maʻi.
Nā nīnau maʻamau
Hikiʻole i nā halaʻi'āhiu keʻai? No laila, ua make nā hapi'āhiu, no laila,ʻaʻole e'ōleloʻia e hōʻiliʻili pinepine i nā'ōhiu no kaʻai. Hiki ke mālamaʻia nā'ōlaʻi'āhiu'ē aʻe i kūʻaiʻia e nā mea e hōʻikeʻia ana.
Hiki ke mālamaʻia nā pūmakai pua? He nui nā kānaka e hoʻohana ana i nā hamo, e like me ka piʻo keʻokeʻo, eʻoki a waiho i loko o ka palaoa. ʻOiai ua maikaʻi kēia, ua'ōlelo kekahi poʻe akamai eʻoi aku ka maikaʻi o ka'ōhiʻakai. ʻO ka kumu o kēia heʻelua.
Hāpaiʻia nā pūlaʻai no ka hoʻokuʻuʻana i nā huaora a me nā minela ma ka mushroom. Eia kekahi,ʻo kekahi mauʻanoʻanoʻo nā hapi kalo ka nui o nā toxins, e like me ka mea iʻikeʻia he kino kīkino, kahi i hoʻopauʻia ma o ka kukeʻana.
Ke kiʻi a me ka mālama
I ke kūʻaiʻana no nā haloha, e nānā i nā pūmakai hou i maʻaʻole aʻaʻohe kūpilikiʻi, e like me nā meaʻoluʻolu, nā meaʻeleʻele a me ka wehewehe.
Hiki ke mālamaʻia nā pūpū hauʻoli i loko o ka pahu fri i kahi pahu puka iʻelima mau lā. Mai holoi iā lākou a hiki i ka wā ma mua o ka hoʻohana.
Hiki ke mālamaʻia nā pūmakai i kahi maloʻo a maloʻo no nā mahina. No ka hoʻohanaʻana iā lākou, hoʻonoe i loko o ka wai wela no 10 mau 20 mau minuke.
Hiki ke mālamaʻia nā pūlaʻi Canned a hiki i ka lā hopena a holoiʻia i mua o ka hoʻohanaʻana e hoʻokuʻu i kahi o ka sodium.
Nā Huakaʻi Ola e hoʻomākaukau Ana i nā'ōhiʻakai
Hiki ke kuke i nā'ōlaʻi i nāʻano likeʻole, e like me ka hoʻouluʻana, ka kuke, ka laʻau, ka sauteing, a me ka hōʻiliʻiliʻana. He mau meaʻoluʻolu, meaʻai i ka meaʻai e hiki ai ke hoʻonui i kaʻona, kaʻono, a me ka waiwai i ka meaʻai. Hoʻohana i nā halola i ka manawa e hana ai i nā kuʻina, nā'ūkū, a me nā hulu, aʻoki wale paha ia mau mea, holoi iā lākou, a hoʻoulu i ka palaoa, kaʻuala, a me nā mea'ūpona.
Hoʻokumu nā'ōpena mushroom i ke kaʻa maikaʻi no kaʻai. Hiki i nā pūlaʻiʻo Raw ke paʻa i nā pālahalaha a me nā pupuhi, aiʻole hiki keʻaiʻia me nāʻano mea'ē aʻe, e like me ka iʻa a me nā mea'aleʻa e hui pūʻia me nā mea kanu, nā meaʻala, a me nā huaʻai.
Recipes
Hoʻomaka i kāu lā me kahi pūmua protein a me ka fiber-hua nui aʻelua paha kāu papa nui me kaʻaoʻao o nā hauhi i hoʻomoʻaʻia. ʻO nā pizzas hau ola maikaʻi me nā halami aiʻole e hoʻokomo i kāu mauʻaoʻao. E hoʻohana iā lākou i mea pani no ka meaʻai inā e nānā anaʻoe i ka meaʻaiʻai meaʻai aiʻole vegan. ʻOiaʻiʻo, hiki iāʻoe ke hoʻohui i kekahi mea. No ka hoʻomakaʻana, e ho'āʻo i kēia'ōhū me nā hauhi hau, koume, a me ka balsamic vailaka walina a iʻole ka steak a me nā kaba.
> Kālā:
> American Academy of Nutrition and Dietetics. E hauʻoli me ka funte: e hoʻonani i kāu meaʻai me nā hauhi.
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 628-629.
> Linus Pauling Institute. Nā Mikronutrients no ka Ola.
> Linus Pauling Institute. Pantothenic Acid.