E hoʻoulu i ka'ōpala a me ka hoihoi i kāu mau kīʻaha liʻiliʻi me nā aniani'ōmaʻomaʻo
ʻO ka hua'ōleloʻo ka'omaʻomaʻomaʻomaʻomaʻo maʻamau e hoʻohana maʻalahi ia me ka waiʻakai a me ka maʻi scallion,ʻoiai he'ōpiopio nā'ōpona tech and have a bulb white. ʻAi ka'ōmaʻomaʻo'ōmaʻomaʻo i ka nui o kaʻono o nā aniani kulu'ōpiopio nui , akā he emiʻole ka'aleʻalepa, no ka meaʻo ka hapalua wale nō ka nui o ka'ōpona.
ʻO Carbohydrate a me Fiber Counts no nā'oʻoʻEleʻele
- 1/2 kīʻaha pāʻani ka'ōmaʻomaʻo'ōmaʻomaʻo: 3 grams kūmole (net) carbohydrate me 1.5 grams fiber a me 16 calories
- 1 ka'ōmaʻomaʻoma'ōmaʻomaʻoma (e like me 4 iniha lōʻihi): 1/2 gram pono (net) ka waiʻahu me ka 1/2 gram fiber a me 5 calories
- 1 oʻa a me ka'ōmaʻomaʻa'ōmaʻomaʻa: 1 gram hua (net) ka waiʻaʻa me 1 gram fiber a me 9 calories
Glycemic Index a me Glycemic no nā'oʻoʻEleʻele
E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻole i anaʻia nā aniani'ōmaʻomaʻa e ka'ōmole glycemic . Ma muli o ka nui o ka haʻemi,ʻaʻole hiki ke hōʻoiaʻia no ka index index a manaʻoʻia he GI haʻahaʻa loa. ʻO kēia kālepa momona, e noʻonoʻo ana i ka nui i hiki keʻaiʻia, aia kēia mau manaʻo:
Kāleka Glycemic:
- 1/2 ka'ōniʻona'āpana'ehi: 1 (haʻahaʻa loa)
- 1 ka'ōmole'ōmaʻomaʻomaʻoma (e like me 4 iniha ka lōʻihi): 0 (haʻahaʻa loa)
1 ounce'āpaki'āmaʻomaʻa'ōmaʻomaʻo: 0 (haʻahaʻa loa)
ʻO ka waiwai kūponoʻo Green Onions
Nutritionally, nā'āpanaʻeleʻele he hui pū me nā pono o nā'omela a me nā greens. He lālā maikaʻi loa ia o ka mau huamaila K a me ka huama C, a he kumu maikaʻi loa o ka huaora A a hoʻolaha.
'Onoona Kēlā 101
ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo e loaʻa mau ana i ka makahiki Loaʻa nā'ōmaʻomaʻo'ōmaʻomaʻo me kahi'iliʻula keʻokeʻo e komo ana i nā wana o nā aʻa. ʻO ka'ōmaʻomaʻa'ōmaʻomaʻo a pau eʻaiʻia, akā paha pahaʻoe makemake eʻoki i kekahi o nā aʻa. ʻO ka'āpana'āpana o kahiʻalani'ōmaʻomaʻo he meaʻoluʻolu iki e pili ana i nā aniani nunui.
ʻAʻole nā pā kau i kahi pola. ʻAiʻia ka'āhiʻomaʻa'ōmaʻomaʻo iʻole, akā, hiki nō hoʻi ke'alapalaʻia, puhiʻia, a sauteed paha, holoʻokoʻa a iʻokiʻokiʻia paha.
Pehea e hoʻoulu ai i nā'ālika
E wehe i kahi hōʻailona e like me nā lapa a me ka weheʻana i nā lau i hōʻinoʻia. E hoʻopaʻa iā lākou i loko o kahiʻekeʻeleʻele a mālama i loko o ka māhele māmā o ka pahu fri. ʻAʻole pono e mālamaʻia ma mua o 5 mau lā. Hiki iā lākou keʻae a halaʻole paha ko lākou kānalua i loko o kaʻelua aʻekolu lā, e hilinaʻi ana i keʻano hou o lākou i ka wā āu i kūʻai mai ai iā lākou. E mālama i nā'āpana'omaʻomaʻa ma kahi'ē aʻe mai nā meaʻai e mālama ai i nā'ālaʻaina e like me nā hahi a me ka kānana.
5 mau ala e hoʻohana ai i nāʻeleʻeleʻulaʻula, nā pale alaula, a me nā'ōpona
- Kāpena'ūpī: E kāpīpī i nā'opena'ōmaʻomaʻo'ōmaʻomaʻo i'ōniʻoniʻo ma luna o nā'ūpala no ka liʻiliʻi iki a me ke kala.
- Spice up sandwiches:ʻO kaʻolo a me nā moa moa e hele maikaʻi me nā'aleʻa'ōmaʻomaʻo i ka sanwī.
- Hoʻohui i nā salam: E hiki iā lākou ke hoʻonui i kou pāpale salatina a hāʻawi i kahi kīnāʻono i kāu saladi.
- E hana i kahi pesto Chinese: E hoʻohana i ka meaʻai meaʻai a hoʻohuiʻia nā aniani'ōmaʻomaʻo, kaleka, kaʻaila, a me kaʻailaʻaila no ka hanaʻana i kahi mea 'ai a hoʻolaha paha i hiki ke hoʻomoʻiʻia i nā kīʻaha meaʻai aiʻole hoʻohanaʻia ma luna o nā mea kanu'ē aʻe.
- Hoʻopiliʻia nā pīpī : Hoʻopiliʻia kahi'āpana o nā'ānuʻomaʻomaʻo'ōmaʻomaʻomaʻa i ka momona a me ka ukupanee i ka paʻakai a me kaʻono
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.