ʻO ka'enera heʻaila maikaʻi loa
ʻO nā'ōpenaʻo Asakacha nā meaʻono a me nā meaʻai, no laila, he huaʻai maikaʻi lākou e hoʻonui i kāuʻai. Hiki iāʻoe keʻimi i kahi mea'alapaka he'ōmaʻomaʻo, keʻokeʻo, aʻulaʻula paha. MaʻAmelika Hui PūʻIa,ʻo ka'ōmaʻomaʻo'ōmaʻomaʻo ka laulā maʻamau,ʻoiai ka pīpī mele keʻokeʻo e ulu nei maʻEulopa.
ʻO ka lono nui ka hiki iāʻoe ke pāʻani i ka pīpaka i ka makahiki a pau e like me ka mea maʻamau i ka loaʻaʻana o nā mākeke.
Akā,ʻo ka manawa kūpono no ka pote haiki i ka wā puna, no laila e mālama pono i nā iheʻoi o ka makahiki i kēlā manawa.
| 'Ala'ōlelo Nutrition Paʻamau | |
|---|---|
| Ke lawelaweʻana i ka lūlā 1/2 kīʻaha i hoʻomaʻoʻia, ua hoʻouluʻia me ka paʻakai (90 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 20 | |
| 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 13mg | 1% |
| Pailapila 201.6mg | 6% |
| Carbohydrates 3.7g | 1% |
| 'Oihi Fihi 1.8g | 7% |
| Nalu 1.2g | |
| Aiai 2.2g | |
| ʻO ka Vitamin A 18% · Huapona C 12% | |
| Ke Komika 2% · Kaha 5% | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO ka mea'ā'ī he meaʻai kalo-loloa,ʻo ka loiloki liʻiliʻi, a me ka kohoʻana i ka meaʻoi aku ka nui. ʻO ka hapalua o kaʻeke he 20 calories wale nō a me 3.7 grams ka waihā. Hāʻawi pū ia i kaʻehiku o ka hapakū o kāu mau pilikia i kēlā me kēia lā.
Nā Huakaʻi Ola o'Apaʻi
ʻO'Atapara he kumu maikaʻiʻo ia o ka huaʻa K. ʻO ia kekahi kumu maikaʻi loa o ka huaʻaina A , ka riboflavin (B2) , ka pulu , ka hao , a me ka hao . Hiki keʻikeʻia he nui ka nui o ka mea kanu C i loko.
He mea nui e hoʻomaopopo inā inā e laweʻoe iā Warfarin, eʻoi aku ka maikaʻi o ka mālamaʻana i nā māmā o ka vitamina. E ho'āʻo eʻai i ka nui o nā mea huaʻo KAMMANA nui e like me ka'openahū a me nā lauʻalohi'ōmaʻa i kēlā me kēia lā.
He puna maikaʻiʻo'Asakagus i nāʻano phytonutrients ,ʻo ia hoʻi nā antioxidants e hiki ke kāohi i ko mākou mau pūnaewele mai kaʻino.
Loaʻa i loko o ia manawa kahi nui nui o glutathione e hiki ke kōkua i ka hakakāʻana me ka maʻi kanesa.
ʻO ka'enera like hoʻi he kumu o inulin , heʻano fiber e kākoʻo ana i ka huakikoʻona maikaʻi. He wahi kēia o ka noiʻi e hoʻonui nei i ka nānā. Ke aʻo nei mākou i ka waiwai o ke olakino maikaʻi i ka paleʻana i nā maʻi a me ka mālamaʻana i ka olakino.
Manaʻoʻiaʻo ka'apena asargus he pilikino maoli ia a ma ka liʻiliʻi o kahi noiʻi holoholonaʻokoʻa i hoʻopaʻa i kēia koi. Hiki ke kōkua i ka ho'ēmiʻana o ka pāʻokoʻa ma muli o ka huiʻana o nā mineral a me ka mea kanu lāʻau i kapaʻia asparagine.
Aia heʻawaʻawa kūponoʻole ma waena o White a Green Asparagus?
I ka hoʻohālikelikeʻana,ʻo ka'apena likepoko keʻokeʻo a me ka'ōmaʻomaʻo e like me ka nui o nā calories, nā huaʻalea , a me ka fiber ma kahiʻoihana. ʻO keʻokoʻa, ua uluʻia ka asakagus keʻokeʻo i lalo. No ka meaʻaʻole iʻikeʻia i ka mālamalama,ʻaʻole i loaʻa ka chlorophyll. No laila, ua emi ka'apena me ka chlorophyll ma mua o nā'ōmaka'ōmaʻomaʻo.
ʻO ka'apena'alaʻula he nuiʻole ka huaʻai C. ʻOi aku ka mānoanoa o kaʻona'āpana i nāʻano'ōmaʻomaʻo, no laila eʻoi aʻe ka maikaʻi ma kahi iʻeliʻia-ʻaʻole ia e hāʻawi i nā hua'ōlelo keʻokeʻo e like me ka'apenahū maka'ōmaʻomaʻo.
No ke aha eʻona ai i ka'alapaka me kou mumua?
ʻAʻohe mea'ē aʻe e pili ana i ka loaʻaʻana o kahi ala'ē i kou mimi ma hope o kaʻaiʻana i ka potehito.
Aia ka'ōpū i nā aminoʻehu makamae e hāʻule i lalo i ka'ō'ōʻana. Hoʻokumu kēia i nāʻenehana'eneʻena lahilahi e hōʻike ana iāʻoe iho e like me urinate. He kūpono maoli aʻaʻole he mea e hopohopo ai.
Ke kiʻi a me ka mālamaʻana i ka'enehi
Ke kohoʻana i ka'ōhūpiʻi hou, koho i nā'ōpae e pili pono ana i ka pua. Pono ka'ōpala i kaʻili, kū mālie, aʻike i ke kani a pololei. E pale i ka pīpaka me ka limp, mushy, a'ūpō paha i ke kala.
Hiki ke kūʻaiʻia ka'enera e like me ka pahu hau. E pale i ka pīpī'etoʻoki i kāpiliʻia me ka cheese, ka waiū, a me nāʻano meaʻai'ē aʻe. Ma kahi maikaʻi, kohoʻoe i ka pīpī a me ka hoʻohuiʻana i kāu kipili.
E hoʻomaʻemaʻe i ka holoiʻana i nā meaʻala likepasa i mua o ka hoʻohana.
Hiki ke hoʻomaloʻo koke i ka meaʻala likeʻole, no laila he mea nui e mālama pono ia e mālama pono ai. No ka hoʻopauʻana i ka ola ola a pale i ka hoʻoneʻeʻaiʻana:
- E mālama i kāu'alapaka i loko o ka pāpaʻi aʻokiʻoki i nā kumu (e like me 1 iniha).
- E hoʻopaʻa i nā wēlau ma kahi kāwele pepa maloʻo.
- E kū i kahi liʻiliʻi o ka wai (kahi 1ʻoki) i loko o ka pahu fri.
ʻAʻole pono e holoiʻia nā'ōpala a hiki i ka manawa ma mua o ka mākaukau e kuke.
Nā Huakaʻi Ola e Hoʻomākaukau i ka'enehi
ʻO ka'enera he hua nuiʻo ia e hoʻohana ai i kahi'ōkuhi no ka hiki ke'ālala koke. E hana hou i nā mea'alapona a hoʻomoʻi i kāu kīʻaha kakahiaka paha a hoʻohana paha ia no nā mea momona a me nā meaʻai maikaʻi. E hana i ka marinade maʻamau a me ka'enehinu, ka 'ai, a hoʻolei paha i kāu'alapaka e paʻi me nā protein no kaʻai kaulike, aʻaʻahu paha i kāu'alapaka aʻai i loko a i ka saladi paha.
- ʻO Leek, Asparagus a me Herb Soup
- Pāpaʻiʻalani Pālaʻi
- ʻO Quinoa a me ka mea'alapakaʻo Frittata
> Kālā:
> Ke Keʻena Hana Hana. NĀ KAULAHI NUI NO NĀ KULA NO NĀ KAUPAPA NO NĀ KAUPAPA NUI NUI 28: 11011,'Alapara, Raw ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. 2016.
> Kumar MC, et al. ʻO nā meaʻona nui a me nā haʻawina pilikino o nā'ōpū o'Anaparagus Racemosus Wiild i Rats. ʻO ka NūpepaʻIke Komohana o West. 2010; 59 (1): 3-6.
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu . 5th ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2010.
> Martinez RCR, Bedani R, Isay Saad SM. ʻEpekemaʻEpekema no nā Ola Ola e hōʻikeʻia ana i ka hoʻohanaʻana i nā hana pāpikipiki a me nā hana pākuʻi: kahi hōʻoia no nāʻike o kēia wā a me nā pilikia o ka wā e hiki mai ana. Ka Pelekānia Pelekānia o Nutrition. 2015; 114 (12): 1993-2015.