Nā Calories a me ko lākou mau Huakaʻi Ola
Ua hoʻopuniʻia nā ululāʻau Brussels no nā makahiki he haneli, ua mahi muaʻia i ka makahiki 1700. Hiki iāʻoe ke kūʻai i nā ululāʻau Brussels i loko o nāʻeke me ka hopuʻana o kēlā me kēia kino mai kona pūpū koʻikoʻi aiʻole e hiki iāʻoe ke kūʻai aku i kahi ulu o ka pulupulu o Brussels, kahi e ulu ai nā ulu liʻiliʻi o Brussels. ma kahiʻaoʻao ma nā lālani. Hiki ke hoʻolahalaha i ka meaʻono a me ka pai me nā meaʻai a me nā'ōpala.
Hiki ke loaʻa nā'āpana'Ālapa Frozen i ka makahiki āpau. Aia nāʻano he nui o nā Brussels hou,ʻo ia ka hopena o ka mahinaʻo Nowemapa a hiki i Pepeluali.
Ua liʻiliʻi nā'ōpiopio Pākīpika i loko o ka'akiʻa a me ka calories a he nui ka piha o ka hoʻopiha pihaʻana.
| Nā Pākeke Nutrition Pākīpika | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kapu i kukeʻia me ka momonaʻole (155 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 56 | |
| Ke Kalo mai loko mai o ka momona 7 | |
| Ka Honua Hiki 0.8g | 1% |
| 'Aluʻu Wai Loa 0.1g | 1% |
| ʻO ka momona momona 0.3g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 33mg | 1% |
| Kalepona 491.83mg | 14% |
| Carbohydrates 11g | 4% |
| Dietary Fiber 4.1g | 16% |
| Nalu 2.7g | |
| Pauna 4g | |
| ʻO Ka Vitamona A 24% · Huapona C 160% | |
| Paleko 6% · Kaha 10% | |
> * Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ka kuke i hana 'ia a palekana' o Brussels, puhi 'ole me ka momona, e pili ana i 56 mau calories a me 4.1 grams o ke fiber, hoʻolilo iā ia i ke kalo aku, a me ka mea nui. E noʻonoʻo i ka nui o ka momona e hoʻohanaʻia ana i ka hoʻomākaukauʻana i kahiʻo Brussels, e like me ka nui o nā meaʻai e kāhea ai i ka waiūpaka a me ka puaʻaleʻa a hiki ke hana wikiwiki i kēia mea kaloila haʻahaʻa i kahi calorie nui.
Nā Huakaʻi Ola o nā Brussels Sprouts
He wahi maikaʻi loa ka ulu o nā lālā Brussels, kahi e pili ana i ka 16% o kāu mau lā i hoʻokahi kīʻaha i kukeʻia. i ka hoʻoikaika i ke koko.
He lālā maikaʻi loa ia o ka mau huamarima C a me ka hua malo K , me ke kīʻaha e hāʻawi ana i nā meaʻoi aʻe o ka lā o kēia mau huaora. ʻO ka Vitamin C he wai ola nui e hoʻouluʻia i ka wai e kōkua ai i ka hoʻoponoponoʻana i nāʻiʻo, hoʻoulu i ka maʻi āpau a hiki ke hoʻohanaʻia i loko o kaʻelemakule. ʻO ka Vitamin K he waiwai nuiʻo ia i ka lāʻau huaʻai. No ka poʻe ma Coumadin, he mea nui ia e mālama i kā kāu mau kūmato o ka huaola K. ʻAi eʻai i ka nui o nā hua'ōmaʻomaʻo'ōmaʻomaʻo, e like me ka ulu o Brussels, ka broccoli, ka'ōnihi, a me ka kalepa i nā lā a pau.
ʻO lākou kekahi kumu maikaʻi loa o ka huaʻaina A, ka palahalaha, a me ka manganese, a he kumu maikaʻi o ka huaʻa B6 a me ka thiamine.
Eia kekahi,ʻo ka uluʻana o nā pulupuluʻo Brussels kekahi o nā hua'aloʻolo i hōʻikeʻia he mau kīʻaha anti-cancer. Aia kekahi mau hōʻailona e hiki ke hana i kēia mahele ma ka hoʻoikaikaʻana i kekahi mau enzymes o ke ake, a paʻa i nā mea make.
Nā nīnau kūikawā no nā Brussels Sprouts
Pehea e hiki ai iaʻu ke pale i koʻu mau'ōpuʻu mai i kaʻino, ka'ōmaʻomaʻo, a me ka mushy?
ʻO ke kīʻo ka hanaʻana i kahi nani nani a maikaʻi o Brussels ka mea e pale ai i ka nānāʻole. ʻO kaʻaiʻana i ka mea nui e hiki ai i ke kala ke kala, eʻikeʻia ana ka nani a me ka khaki i keʻano.
No ka ho'ēmiʻana i ka manawa kuke e hiki iāʻoe ke pani i kāu mau Brussels.
Mālama kēia i ka'ōmaʻomaʻo i loko o ia mau mea. E kau ia mau mea i loko o ka wai paʻakai e hoʻolapalapa ai i kahi o 30 maukona a laila e hoʻololi iā lākou i kahi paʻakai hau e hoʻomaha i ka hana hana. Inā mākaukauʻoe e hoʻomākaukau iā lākou no kaʻaiʻana, e kuke iā lākou e like me kou makemake a lawelawe koke iā lākou.
Ke kākoʻoʻana a me ka mālamaʻana i nā hua'ōleloʻo Brussels Sprouts
Hiki ke kūʻaiʻia nā pulupulu Brussels hou a iʻole ka hau. E koho i nā'āpana liʻiliʻi liʻiliʻi aʻeha. ʻO nā lālā maikaʻi loa he 3/4 i 1 1/2 inches (2 a 4 mau kenimika) i ke anawaena. Eʻike lākou i ka'ōmaʻomaʻo'ōmaʻomaʻo a me kaʻole o nā kīnā.
Hoʻopiliʻia nāʻala Pākenaʻaʻole i hoʻolapalapaʻia i loko o ka pahu hau i loko o ka pahu fri.
Hoʻohana i loko oʻekolu aʻehā lā.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Pākīpika Pākīpika
Hiki ke'ōhinuʻia nā pulupulu i ka mahu, ka'alapalapa, hoʻoluliluaʻia, aiʻole i kekuʻuʻia e hoʻohana i nā kui. He mau meaʻai maʻamau lākou i nā meaʻai momona o ka momona, me ka waiwai, ka puʻuwai a me ka ikaika. E kālua iā lākou me ka liʻiliʻi nui o ka paʻakai, ka pepa, a me kaʻailaʻaila aiʻole e hoʻoukaʻia e lākou me ka hoʻouluʻana i nā huaʻai maikaʻi a me nā meaʻala.
ʻO kaʻaeʻana e hōʻalo i ka calo nui, nā meaʻaeʻa momona nui e hoʻohana i ka nui o ka pata, ka cheese, kaʻaila, a me ka meaʻai e ola ai e like me ka puaʻa. Hiki ke loiloi loa kēia mau mea i ka calorie a maikaʻiʻole ka momona.
Recipes with Brussels Sprouts
He nui nā poʻe e hana i ka maka maka'āinana iā lākou e noʻonoʻo ai i ka uluʻana o Brussels, akā he meaʻai ka meaʻai a he meaʻono ke hoʻomākaukauʻia. E hāʻawi i kāu mau hanana i kahi hana hou a hoʻokolohua me kēia mau mea.
- Hoʻoponopono'Āina Pākīpika
- Brussels Sprout Slaw
- ʻO Shredded a me Roasted Brussels Sprouts me nā'Amoni Ikai a me Parmesan
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 617.