ʻO nā'ōniʻoniʻo e hoʻopuni ana i ka huaʻalani me ka momona, heʻalaniʻulaʻula (heʻeleʻele kekahi) a lahilahi, heʻalaniʻula. Hiki i nāʻala keʻona aʻona. ʻO nā meaʻala maikaʻi, e like me Valencia, piko (kahiʻanoʻanoʻole), a hiki i nā'āpana koko i ka makahiki holoʻokoʻa mai ka lāʻo Dekemaba a hiki iʻApelila. ʻO nāʻala likeʻole, e like me Seville, a me ka bergamot e hoʻohana muaʻia no nāʻaila maikaʻi i loaʻa i loko o kā lākou hulu a me kaʻili.
ʻO kekahi laʻana,ʻo kaʻaila o kahi bergamot e hāʻawi ana i ka kole Earl Gray i kona kohu koʻikoʻi.
Hiki i nā'Oranges kahiʻano kūpono o nā'ōpelu, akā, ua lako pū lākou me nā meaʻai. ʻAi eʻai i nāʻala hou ma mua o ka waiʻalani e loaʻa ai ka nui o nā fiber a me nā meaʻai. Ma mua o ka wai inu, hiki ke hoʻonui i ka calorie nui a me ka sugar i kāuʻai a hoʻonui i ke koko toto, e hoʻohana i kahi lime'ōmole o ka waiʻalani e hoʻohui i ka meaʻai i nā meaʻai, ka wai, a me nā huaʻai.
| Nā MeaʻAiʻAiʻAuʻAuʻAu | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 hua (2-5 / 8 "ke anawaena) (131 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 62 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Paila pūnaewele 237.11mg | 7% |
| Nā Carbohydrates 15.4g | 5% |
| Fihi Dietary 3.1g | 13% |
| ʻOihana 12.2g | |
| Pauna 1.2g | |
| ʻO ka Vitamona A 6% · Hua'ōlelo C 116% | |
| Paleka 5% · Kaha 1% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kaona liʻiliʻi, e pili ana i ka nui o ka'ōleʻa lelo he 62 calories a me ka 15.4 grams o ka waiʻahu.
E hoʻomanaʻo i nā'āpana nui aku i loko o nā calories a me ka hamo. No laila, inā kūʻaiʻoe i nā alala nui loa, pono pahaʻoe eʻai i ka hapalua o ka noho hoʻokahi.
Nā Huakaʻi Ola
ʻO ka huaʻaila he kumu maikaʻi loa ia o ka huaora C , iʻoi aku ma mua o ka huaʻona , e hōʻailona ana ma mua o kahi lā o ka lā ma kahi mea liʻiliʻi liʻiliʻi.
ʻO ka Vitamin C he antioxidant mana loa ka mea he mau meaʻelemakule. ʻO ka Vitamin C kekahi i komo i loko o ka hoʻoponopono pūnaewele a me ka hoʻonui i ka pilikia.
ʻO ka huaʻaila kekahi kumu maikaʻi o ka pālaʻau pāʻani, a me ka'ōpala. Hiki i ka pāpona pālolo ke kōkua i ka emi o ke koko. Ke hōʻike nei kekahi mau haʻawina e pili ana i ka poʻe i loaʻa i nā mea kiʻekiʻe loa o ka'ōkalakala e hoʻemi ana i ka hopena o ka hoʻokumuʻana i nā palapala kākau. A he mea nui ka pāpale ma ka hoʻouluʻana i ka'ōpiopio -ʻo kaʻai kūpono e hiki ai ke pale i nā pōpilikia neural.
ʻO ka hopena,ʻo nā'ōmole kekahi pūnaeweleʻano lāʻau e hiki ai ke pale i nā pūnaewele mai ka pōʻino a hoʻohaʻahaʻa i ka hopena o ka maʻi o ka maʻi cardiovascular.
Ua Peeled au i kuʻu'Āina a me ka hoʻomaopopoʻana i ka'ōmole i loko. He Paʻa no kaʻai?
ʻAe, ua kūʻai pahaʻoe i ke koko kalani. ʻO nāʻanoʻala o ke koko heʻanoʻalaniʻulaʻula wale nō me kaʻiliʻeleʻele, aʻulaʻula a me kaʻiʻoʻulaʻula i hoʻoneʻeʻia. Hiki keʻai waleʻia, paʻiʻia, a hoʻohanaʻia paha i nā meli a me nā nunu.
Ke kiʻi a me ka mālamaʻana
E koho i nā lālā hou e manaʻo i ka momona a kaumaha no ka nui. ʻO ka mea kaumaha ka hua,ʻo ia ka juicier. Pono lākou eʻili i kaʻili, me kaʻole o nā nicks. Mai makaʻu i nāʻala o ka'ōmaʻomaʻo, e like me kaʻili o kaʻili ma muli o nā kūlana o kaʻilikai.
Hiki iāʻoe ke ho'āʻo no ka lama hou ma ka honiʻana iā ia: ināʻaʻole ia e honi e like me ka pele alala, e neʻe i ka mea e hiki mai ana.
ʻAʻole hiki i nā'ora ke ulu nui ma hope o ke kohoʻana. No laila, ponoʻoe e mālama iā lākou i loko o ka pahu hauā i mea e noho ai lākou no nā pule he mau pule ma kahi o hoʻokahi pule ma ke kaʻa.
Hiki iāʻoe ke kūʻai aku i nāʻalani kāhili a me ka waiʻalani. Inā kūʻaiʻoe i nā'ōlani kēne eʻike ponoʻaʻole lākou e hoʻokomoʻia i ke kōpaʻa a holoiʻia i mua o ka hoʻohanaʻana. ʻO ka inu wai inu waiʻaʻole ka mea maikaʻi loa e like me ka wai e hiki ai ke hoʻopili i nā calories a me ke kōpaʻa, e alakaʻi ana i ka waiwai kaumaha a me nā huelo koko. Akā, hiki iāʻoe ke hoʻohana i ka wai e hana i ka ulana pale a hōʻolo paha i ka'ōmole i marinades.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā ala
Eʻai i nā huaʻalani ma ka lima a iʻole e hoʻokomo iā lākou i ka palaoa, nā meaʻai, aiʻole nā meaʻai.
ʻO Grate a iʻoleʻo Julienne ka makemake no nā meaʻai a me nā meaʻai. Hiki i kā lākouʻalaʻoluʻolu a me konaʻono nani ke hoʻonui i kekahi pizzazz i kahi moa'āpau.
Recipes
E hoʻomaka i ke kakahiaka me kekahi mauʻalaniʻala e hele pū me kāu hua manu, a iʻole eʻoki i kahi i loko o nā pipi a kau aku i kou waina a me ka salakeke. E hoʻohana i ka wai e hoʻouluʻi i ka calorie, nā meaʻono, a me nā pāpale wai.
- ʻO ka Salani Māmoma
- ʻO Balsamic Orange Shrimp Kebabs
- ʻO Kāleka Glazed Kākākā
> Kālā:
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice-Hall, 2003: 638.
> Linus Pauling Institute. ʻO Thiamin. Loaʻa i ka pūnaewele. http://lpi.oregonstate.edu/mic/vitamins/thiamin