Nā Calories i nāʻOhana a me ko lākou mau Huaola Ola
ʻO nā lālā o kaʻohana lilia,ʻo nā aniani he mau mea nui loa, nāʻanoʻono, nā mea kanuʻole i hoʻohanaʻia ma nā mea likeʻole o nā mea kanu a meaʻai paha. Wahi a ka National Onion Association,ʻo kaʻaila ke kolu o ka mea kanu hou i loko oʻAmelika Huipūʻia a ua loaʻa i ka makahiki āpau.
ʻO kaʻaila ka nui ma lalo o hoʻokahi iniha ke anawaena a hiki i ka 4.5'niha, a hiki i nā lālā keu ke kaha melemele,ʻulaʻula, aiʻole keʻokeʻo.
Nui nāʻano o nā'omela e hiki ke hoʻohanaʻia i ka kukeʻana. ʻOiai pahaʻaʻole paha kāu koho mua loa, hiki nō paha keʻaiʻia kekahi.
ʻO nāʻano likeʻole mai ka poʻe Pelekānia kaulana, Vidalia, melemele, keʻokeʻo, ka'atikaʻula, cippolini, a me ka pele, a he mauʻano likeʻole nā pale, nā papalina, a me nā leka. ʻO ko lākou mau meaʻai he nui-a he meaʻoluʻolu paha, heʻono, a he meaʻono.
ʻO nā'aleʻa he haʻahaʻa loa i loko o ka calories a me ka carbohydrate,ʻo ia ka mea maikaʻi no ka mea ua hele lōʻihi kahi liʻima i kahi lōʻihi.
| Onion Nutrition Facts | |
|---|---|
| ʻO ka lawelaweʻana i ka Lāki 1 kahi'āpanaʻona, waena (1/8 "ka lahilahi) (14 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 6 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Nui 0g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Pailapila 20.44mg | 1% |
| ʻO ka Carbohydrates 1.3g | 0% |
| Fiber Dietary 0.3g | 1% |
| Nalu 0.6g | |
| Aiai 0.2g | |
| ʻO ka Vitamin A 0% · Vitamin C 2% | |
| Ke Komika 0% · Ke Ana 0% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi wale nō'āpana liʻiliʻi o ka'ōpalaʻokoʻa wale nō he 6 calories a me 1.3 mau'ōmole o ka carbohydrate, e lilo ana i ka mea kaloloa liʻiliʻi loa a me ka mea maʻamau i ka meaʻaiʻole.
E like me ka meaʻai, ka hopena e pili ana i ka calori a me ka lako kaʻahu. Eia kekahi laʻana, inā eʻai anaʻoe i ka'āpana nui o nā'alela, e'ōlelo mākou i ka 2/2 kapu kī, eʻai anaʻoe i nā calorie liʻiliʻi loa, e pili ana i ka calo he 21 a me ka 5 grams o ka waiʻahu. ʻO kēia ka meaʻaila he mea nui nui e hoʻohana ai i ka kuke kuke, me ka hoʻonāʻana i ka meaʻono a me ka leo i nā meaʻai.
Nā Huakaʻi Ola o nāʻAla
ʻO ka'ailaʻa he mau huaora C a he kumu maikaʻi loa ia o ka chromium. He mea nui ka Vitamin C i loko o ka hoʻopili pūʻana o ka mīkini, me ka hōʻailona ho'ōla. He mea nui hoʻi i ka hoʻonuiʻana i ka palekana a he mau'āpana kahiko. He mea nui ka chromium a hana i ka hana ma ka insulin. ʻO Insulin ka hormone e kōkua ai i ka hoʻoponoponoʻana i ka sugar blood e hiki ai i ke kino ke hoʻohana i ka glucose no ka ike a me ka mālamaʻana.
ʻOi aku nā meaʻeleʻele i ka quercetin , kahi flavonoid i loaʻa nāʻano antioxidant. Uaʻike nā meaʻimi a me nā noiʻiʻana i nāʻano pilikino ma ka hoʻohanaʻana i nā'ōlaʻau maʻamau e hiki i ka quercetin ke kōkua i ka paleʻana i kekahi mau maʻi āpau ma ka lukuʻana i nā pūnaeho kanesa ʻO keʻano, hiki i kēia mauʻano o nā haʻawina ke hōʻike i nā hopena kōkua, akā,ʻaʻole lākou e hōʻoia ana e hiki ke hoʻokōʻia nā hopena i loko o nā kānaka. ʻO nā haʻawina mua e hōʻikeʻia e hiki i ka quercetin ke kōkua i ke emiʻana o ka maʻi o ka maʻi.
Uaʻike kekahi mauʻike e hiki i ka hoʻohanaʻana o nā'omela ke kōkua i ka emiʻana o kekahi mau maʻi, e like me nā maʻiʻeha ma ka paleʻana i nā mea olaʻole a me ka pale i ke uluʻana o ka microorganism ulu, Heliobacter pylori. Eia naʻe,ʻo ka moʻolelo o ka waihoʻana i kahi'omera i loko o ke keʻena e pale ai i ke anu aiʻoleʻole ka maʻi.
Nā nīnau maʻamau no nā mea kanu
No ke aha iʻoki ai iaʻu i nā'okiʻiki?
Hiki i nā'aleʻa ke hoʻonāukiuki i nā maka no ka sulfuric acid, i hanaʻia a hoʻokuʻuʻia i ka wā eʻoki ai. Keʻokiʻokiʻoe i kahi aniani a hakihakiʻoe i nā pūnaewele, e hoʻokuʻu i nā mea. ʻO nā enzymes i mālamaʻia me ka sulfentic acid e hoʻonuiʻia ka propanethiol S-oxide, kahi pūpū sulfur e lele i luna i mua o kou mau maka, e puhi ai a e uhae. No ka hoʻohaʻahaʻaʻana i ka huhū, e ho'āʻo i nā maka'āinana aiʻole e liʻiʻana i kaʻilima i mua o ka paʻiʻana.
E honi ana au i nāʻaila.
ʻO nā'ionona nā pūpū sulfurous hiki ke hoʻomohuʻia i loko o ke kahawai ke hoʻokomoʻia a hiki ke pakele i kā mākou mau pores i ka wā e hoʻoulu ai. No laila, hiki i kekahi poʻe ke "ʻono e like me nā aniani" ma hope o kaʻaiʻana iā lākou.
Hiki i nā'etoʻa i kekahi manawa ke hoʻolālā pū nō hoʻiʻoe,ʻo ia hoʻi i nā'alapala maka. No ka hoʻokuʻuʻana i ka hanena'okola, eʻai i ka pāʻina.
Ehia mau calories i loaʻa i nā apo?
ʻO ka mea hōʻike pono pilikino o nā'ōpuni'āpana eʻokoʻa ana ma muli o ka nui o ke apo aniani a me ka mea i hāʻawiʻia. No ka hāʻawiʻana i ke kulekele,ʻo kahi mea kūʻai liʻiliʻi o nā meaʻalani mai kahi haleʻainaʻai wikiwiki e pili ana i: 320 calories, 16 grams momona, 41 grams carbohydrate, 840 mg o ka sodium, a me 3 grams o ka protein.
Ke kiʻi a me ka mālamaʻana i nā Onions
E koho i nā'okena iʻole eʻoki, nāʻeha, a me nā kīnā. Ke kūʻaiʻana i nā'aleka a pau loa, kohoʻia me kahi papa waho iʻikeʻoleʻia e maloʻo. Ināʻoe e kūʻai ana i nā'āpana hou, nāʻokiʻoki i'ōlaiʻia, e hoʻomaopopo pono e hoʻohana i kēia mau mea ma mua o ka lā pau.
Hiki ke mālamaʻia nā'aleʻa no kekahi manawa inā mālamaʻia i nā kūpono. E kūʻai i kahi aniani'ōpala maloʻo ma kahi mānoʻo, maloʻo, kahi pouli me ka nui o ke ea. Mai hoʻolapalapa iā lākou i loko o ka'ilika, no ka neleʻole o ka ho'ōla e hoʻemi ai i ko lākou ola mālama.
E hoʻopiha i kaʻaila a pau loa i ka wā e ho'āʻo neiʻoe e hoʻopau i ka papa ola o nāʻano'ilianaʻoluʻolu a maikaʻi. E kau iā lākou ma kahi hoʻolālā haʻahaʻa haʻahaʻa no ka mea e mālama ponoʻia lākou.
Ināʻokiʻokiʻoe i kāu mau'emona aʻaʻoleʻoe e hoʻolālā e hoʻohana i nā mea a pau, e waiho i loko o ka pahu i hoʻopaʻaʻia noʻehiku lā. Pono e mālamaʻia ka'ālika e kanuʻia a hoʻohanaʻia ma mua o ka lā pau.
Pono nā meaʻai e like me nā pale a me nā lelo i loko o ka firi.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā'Alika
He nui nāʻano e hoʻohana ai i nā aniani. E hoʻopauʻia kaʻaila i ka meaʻono, ka'ū, ka chili, aiʻole ka'ōpē. ʻO nā kohu'ūpīʻokoʻa piha, kāpili, a me nā mea haʻalulu me kahi'āpana'okiʻosa a iʻole eʻoki i kekahi mauʻaila a maka, momona, aiʻole ka mīkini a hoʻokomo i loko o kāu mau'alama,ʻaoʻaoʻaoʻao, a me nā hua manu.
Hōʻaleʻa e hōʻoki i kaʻaila a me kaʻaiʻana i nā'ōniʻima, ka'ōpuʻu o nā aneto, a me nā mea'ē aʻe. No ka mea,ʻo kēia mauʻano meaʻai he mea nui i nā calories, ka sodium, a me ka momona maikaʻiʻole.
Nā Recipes Me Nā Onion
Hoʻopili i kekahi mauʻaila i mea hoʻonui i kāuʻai aʻai paha lākou i ka'ōpala. E ho'āʻo iā lākou no kaʻaina kakahiaka, kaʻaina awakea, ka meaʻai a me kaʻaina ahiahi.
- ʻO ka'ōmaʻaʻo Bean Casserole me Onion Topping
- Pehea e hana ai i kaʻoihana hauʻoli "Fried" Onion Rings
- E hoʻohana i ka Onion e like me Low-Cal Burger Topper
- Cincinnati Chiliʻono
- ʻO ka pahu kīkoiʻo Ropa Vieja (Pipi, Peppers, a me nā Onion)
> Kālā:
> Ka Waihona C, Pelucchi C, Levi F, Negri E, Franceschi S, Talamini R, Giacosa A, La Vecchia C. Nā meaʻai a me ke kāleka hoʻohana a me ka maʻi kanesa kanaka. ʻO'Am J Kokū Nutr. 2006 Nov, 84 (5): 1027-32.
> American Cancer Society. ʻO Quercetin.
> National Onion Association. Pehea e koho,ʻoki, hoʻomākaukau, a kūʻai i nā'āpana.