Nā Calories ma Kerries a me ko lākou mau Huakaʻi Ola
ʻOiaiʻo nā cherie ke kiʻekiʻe loa i ke kōpaʻa (e pili ana i 1 gram o ka waiākika ma kēlā me kēia), he nui ka nui o nā mea pono'ī . ʻO kā lākouʻulaʻulaʻulaʻula nui e hoʻolilo iā lākou i mea hoʻohui nui i nā meaʻai nele i kaʻula. He pilina pili i nā peaches, plums, a me nā apricots (i kapaʻia he hua pōhaku), hiki ke hoʻohanaʻia nā cherries i loko o nā kīʻaha me nāʻano like-meaʻai, nā meaʻai no nā meaʻai, aʻaiʻoleʻia paha.
Eia nō naʻe, ināʻoe e mālama i kāu meaʻai hauʻawa, e ho'āʻo e pili i kahi 12 a 15 cherries ma kahi noho.
Aia nāʻanoʻokoʻa o nā cherries, kekahi o lākou iʻoi aku ka momona ma mua o kekahi, aʻo kekahi mea eʻoi aku kaʻono i nā mea'ē aʻe. Hiki i nā Cherie keʻokoʻa mai kaʻulaʻula keʻokeʻo, maroon, i ka'ōmaʻomaʻo-ulaula i kaʻula. ʻO nāʻano cherriesʻano maʻamau ka cherries cherries. ʻO nāʻano'ē aʻe likeʻo Rainer a me Washington Red Cherries.
| Nā Cherries Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu kī (138 g me nā lua) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 87 | |
| Nā Kalo maiʻApa 5 | |
| Ka Honua Loa 0.3g | 1% |
| Paila pūnaewele 306.01mg | 9% |
| Carbohydrates 22g | 7% |
| Dietary Fiber 3g | 12% |
| Pupuhi 17.6g | |
| Pauna 1.4g | |
| ʻO ka Vitamin A 2% · Hua'ōlelo C 15% | |
| Kaomika 2% · Kaha 2% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o nā cherriesʻala i loko o 90 mau calories, 22 grams carbohydrate, 3 grams fiber a me 1.4 grams protein. ʻO nā Cherie he kumu maikaʻiʻo ka lāʻau C, me ka hāʻawiʻana i kahi he 15% o kāu pono i kēlā me kēia lā ma ke kīʻaha hoʻokahi.
Nā Huakaʻi Ola o Cherries
ʻO nā Cheries ''omaʻomaʻo keʻokeʻo'omaʻomaʻoʻeleʻele mai ke ola o anthocyanins. Hōʻike kaʻimi e hiki i nā anthocyanins ke pale aku i kekahi maʻi maʻi mau loa, e like me ka maʻi maʻi maʻi a me nā maʻi maʻi.
ʻO nā Cheries kekahi kumu maikaʻi o ka fiber. Ua hōʻike nā haʻawina i nā kānaka eʻai ana i nā meaʻai momona o ka fiber e hoʻemi ana i ka hōʻeha o ka maʻi o ka naʻau, e mālama i nā kaumahaʻoi aku o ka maikaʻi, a me kaʻoi aku o ke kaʻina o ka blood sugar.
Aia kekahi mauʻimi e pili ana i ka hopena o nā cherries ma nāʻano likeʻole, e like me ka wai a me ke kalo, ma ka maʻiʻeha , nāʻano olakino e like me ka maʻi, a me ke olakino.
ʻO ka Cherry Pits Edible paha a iʻole meaʻona paha?
Ua manaʻoʻiaʻo kaʻaiʻana i nā lua o cherries he meaʻeleʻele no ka mea aia i loko o ka lāʻau cyanide-huahana. He mea paʻakikī kēia. ʻOiai ua manaʻo kekahi poʻe he meaʻawaʻawa nāʻanoʻano, ua'ōlelo aʻe kekahi poʻe he lāʻau hōʻailona lākou.
ʻO nāʻanoʻano o ke kumulāʻau,ʻo nā cherry pits, a me nā hua'ē aʻe mai kaʻohana Prunis e komo i kahiʻano maoli i kapaʻia he amygdalin, a hiki ke hoʻopōʻinoʻia i loko o nā huahana he nui, kekahi o iaʻano cyanide hydrogen. He meaʻawaʻawa ka waiʻanohu wai. ʻO ka nui o ka cyanide iʻikeʻia he meaʻawaʻawa no ke kino e pili ana i kaʻai. He mea maikaʻi paha ke komoʻana i nā huaʻeha, akā,ʻo kaʻaiʻana i nāʻanoʻano a pau,ʻaʻole paha he maʻalahi. Ke kānalua, he mea kūpono ke pale i kaʻaiʻana i nāʻanoʻano.
Ke kiʻi a me ka mālamaʻana i nā Cherries
E koho i nā cherries hou i nele i ka poino aʻike i ka nui o ka nui. ʻAʻole pono e hoʻoneleʻia. E nānā aku i ka poʻe'oihanalohi a kūpaʻa me nā'ōmaʻomaʻo'ōmaʻomaʻo e pili ana. E kāpae i ka holoiʻana i nā cherries a hiki i ka manawa eʻai ai iā lākou. ʻO ka holoiʻana iā lākou no ka wikiwiki e hoʻoweliweli iā lākou.
E kūʻai i nā cherries i loko o ka pahu friji i loko o keʻekeʻeleʻele a iʻole ka mea pale i uhiʻia. Hiki nā cherries i loko o ka pahu fīʻai no kahiʻelima a hiki i kaʻumi mau lā a i loko o ka paʻipaʻi no nā mahinaʻeono aʻewalu.
Hiki ke kūʻaiʻia aku nā cherries a kūʻai aku paha i mea hou e maloʻo ai. Ināʻoe e hoʻolālā i ka hauʻiʻana i kāu mau cherries,ʻoi aku ka maikaʻi loa e wehe i nā lua.
Ke kūʻaiʻana i nā cherries maloʻo aiʻole hiki ke hanaʻia, e heluhelu i nā lepili ma mua o ka hoʻohanaʻana a pili i kahi lawelawe. E noʻonoʻo e hoʻohana i nā cheri maloʻo ma kāu mau mea no ka mea e paʻa pono ana lākou aʻoʻoe wale nō kahi hapa liʻiliʻi e loaʻa ai nā huakaʻi o nā cherries.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Cherries
Hiki ke hoʻohanaʻia nā Cheries i nāʻano hana.
E hōʻiliʻili i nā cherries i ka waikō Keleko momona, ka nihi, a iʻole ka ricotta tīhi no ka mea kakahiaka kakahiaka nui a pōpō paha. Hoʻopili i kekahi mau cherries i loko o nā huameli a iʻole nā cherries i loko o nā meaʻono i mea e hoʻonui ai i kaʻono, ka lanu, a me keʻano. Hiki ke hoʻohanaʻia nā Cherrie e koho ai i nā koho meaʻai maʻamauʻole e like me ka mea maʻamau i nā mea i kāluaʻia, e like me nā pies a me nā pāʻani. E mālama i kēiaʻano o nā meaʻai i ka hoʻohaʻahaʻaʻana, e like me keʻano maʻamau.
ʻOihana Recipes
ʻO ka hoʻohanaʻana i nā cherries hou a maloʻo, he mea nui ia e hoʻonui ai i ka lanu, kaʻono, a me nā antioxidants i kāuʻaiʻana. Mai hopohopo i ka noʻonoʻo me kāu cherries. Ma lalo eʻikeʻoe i nāʻano likeʻole e hoʻokomo ai i nā cherries i kāu papaʻaina.
- ʻO Old Fashioned Cherry Granola
- ʻO ka LipiʻAi me ka Cherry Pilaf
- ʻO ka puaʻaʻo Goliazed Pork Chop
> Kālā:
> American Academy of Nutrition and Dietetics. Ka Position o kaʻAhahuiʻAi MokuʻAmelika: Nā hopena o ka ola kino o ka Fiber Dietary. J Am Diet Assoc. 2008; 108: 1716-1731.
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.