Ka Hale Paʻi ma Pears a me ko lākou Huakaʻi Ola
Nui nāʻano pears. ʻO kekahi o nā'āpana likeʻole i loaʻa no ka kūʻaiʻana maʻAmelika Hui Pūʻia,ʻo Anjou, Bartlett, Bosc, Comic, Concorde, Forelle, Red Anjou, Red Bartlett, Seckel, Starkrimson. ʻO kēlā me kēiaʻano o nā pepa o USA heʻano keʻano o konaʻano pono'ī, mai ka'ōmaʻomaʻo a me kaʻulaʻula,ʻo kaʻono mai kaʻono a keʻono, a me keʻano o ka'ōmole mai ka lauwili a me kaʻoluʻolu.
Ma muli o kaʻohiʻiaʻana o kēlā me kēiaʻano i nā manawa likeʻole o ka makahiki,ʻo ka pelekaneʻo USA i ka makahiki ā puni.
Ua kiʻekiʻe ke kiʻekiʻe o ka peʻa i ke kōpaʻa aʻaʻoleʻo ia kaʻano o nāʻano momona maikaʻi loa. Eia naʻe, he nui ka nui o ka fiber, e pili ana i 5.5 grams ma kahiʻoihana pili hoʻokahi.
| Nā Pono Peresona Meaʻai | |
|---|---|
| Ka lawelaweʻana i ka Lālā 1 pear, medium (approx 2-1 / 2 per lb) (178 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 101 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.2g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Paʻi 206mg | 4% |
| Nā Carbohydrates 27.3g | 9% |
| 'Oiho Fihi 5.5g | 22% |
| Pupuhi 17.3g | |
| Aiai 0.6g | |
| ʻO ka Vitamin A 1% · Hua'ōlelo C 10% | |
| Paleka 1% · Pālua 2% | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO kahi o ka pearia medium e pili ana i 100 calories a me 27 g ka waiʻaleʻa (e pili ana iʻelua mau'āpana berena). Loaʻa i loko o Pears kahi 22 pakeneka o ka RDA no ke fiber, e lilo ana iā lākou i mea koho piha loa.
Ināʻoe eʻimi e hoʻololi i kāu i ka waiʻahu, e kū i nā pears liʻiliʻi aiʻole eʻai i ka hapalua o kahi noho. E kāleka i kāu pila me ka lawelaweʻana i ka protein, e like me ka yogurt Helene, ka liʻi momona liʻiliʻi a iʻole ka lawelaweʻana i nā nati no ka hoʻopihapihaʻana, ka protein, a me kaʻai maʻamau.
Nā Huakaʻi Ola o ka Pears
He kumu maikaʻiʻo Pears o ka huaora C, kahi i pili i 7 mg (ma kahi o ka nui o ka nui), he 10% o ka waiwai o kēlā me kēia lā.
ʻO ka Vitamona C he wai ola nui e hoʻouluʻia e ka wai, i hōʻikeʻia e hoʻonui i ka maʻi, kōkua i nā pūnaewele hou, e hoʻoulu ai i kaʻelemakule, a me ke kōkua i ka hōʻehaʻana.
ʻO ka pears kahi kumu nui o ka fiber, kahi kokoke i 6 grams (kokoke i ka 22 pakeneka o ka RDA), ma kahiʻoihanaʻoihana hoʻokahi. ʻO ka fiber ka hapa keu o ka'akiʻa e kōkua ai i ka hoʻonāʻana i ka hanu maʻamau a hiki ke ho'ēmi i ka cholesterol maʻamau. Ua hōʻike nā haʻawina i nā kānaka eʻai ana i nā meaʻai momona o ka fiber e mālama i nā meaʻoi aku ka maikaʻi aʻoi aku ka maikaʻi o ke koko.
Nā nīnau maʻamau e pili ana i nā pī
Eʻai wau i kaʻili o ka pua?
Hiki iāʻoe keʻai i kaʻili o ka pears kahi i noho ai kahi hapa nui o ka fiber a me ka nui o nā meaʻai. ʻO ka meaʻoiaʻiʻo, ua hōʻikeʻia kahi hoʻokahi o ka hui pūʻana o nā meaʻai i nā'ōlaʻa a me nā pears ke kōkua i ka hoʻonuiʻia o ka insulin a hoʻemi i ka hopena o ka maʻi maʻisā type 2. I ka wā eʻai ai i kaʻili, e hoʻomaʻemaʻe iāʻoe e hoʻomaʻemaʻe iā lākou e like me ka pears e hāʻule ma ka papa "dirty dozen", e hoʻolilo iā lākou i kekahi o nā hua i loaʻa ka nui loa o ka pesticide. Inā hiki, kūʻai i ka lāʻau.
Hiki iaʻu ke hoʻokuʻi i nā lau?
ʻAʻole ia he'ōlelo manaʻo e hoʻokuʻu i nā pears hou no ka mea e hoʻokaʻawaleʻia ka wai a me nā fihele ma ka papahana hōʻike, aʻaʻole makemakeʻia nā hualoaʻa.
Eia naʻe,ʻo ka hoʻouluʻana i ka puaʻa i'ānenaʻia a iʻole i hanaʻia (e like me ka moa) ka mea i hoʻonuiʻia i ke kō. E kau i nā pears i loko o kahi pahu i hoʻopaʻa paʻaʻia ma mua o ka hoʻonoeʻana e kōkua i ke'āʻana i ka puhi pāʻani.
Ke kiʻi a me ka mālamaʻana i nā pears
Heʻumi paha nāʻano likeʻole o nā pears e loaʻa ana i ka US. He maʻalahi aʻoi aku ka maʻalahi i ka moku inā he paʻakikī lākou, no laila ua kapaʻia lākou he unripe, no ka mea, e hoʻomau lākou i ka uluʻana ma hope o ka haʻaleleʻana i ka lāʻau.
Inā hoʻoholoʻoe e kūʻai i kou mau pears inā pilikia mau lākou, e hoʻomaopopo i ka halaʻana o kekahi mau lā ma ke ana mahana no lākou e ulu. No ka nānāʻana, e paʻi mālie i ka hopena.
Inā "hāʻawi" lākou, uaʻeleʻele. No ka hoʻonuiʻana i ka hoʻomaʻamaʻaʻana, e kau i loko o kahiʻeke pepa (mai hoʻopaʻa paʻa pū lākou).
E hōʻole i ka kūʻaiʻana i nā pears he mau kīnā aʻeha paha.
Inā kūʻaiʻoe i nā pears keʻokeʻo, e hūnā iā lākou i loko o ka firiji e hoʻohaʻahaʻa iho i ke kaʻina hana. Mai hoʻolako hou iā lākou no ka mea,ʻoiai lākou e ulu, hoʻokuʻu lākou i kaʻeha ethylene a hoʻonui ia lākou i ka'ōpala i kahi hiki iā lākou ke pala. Inā hiki iāʻoe ke hui pū i ka hui pūʻokoʻa, hiki iā lākou ke wikiwiki i ka uluʻana o ka hui holoʻokoʻa.
Hiki nō iāʻoe ke kūʻai aku i ka wai pear a me ka mila pua. Hiki ke hoʻohanaʻia i ka wai paila i ka hanaʻana i ka constipation, akā,ʻoi aku ka maikaʻi e hōʻemi i ka wai ināʻoe eʻimi ana e lilo i ka kaumaha a mālama i ka maikaʻi o ke koko.
Nā Huakaʻi Ola e Hoʻomākaukau ai
He huaʻono nā hua, hiki keʻaiʻia i ka palaoa, hoʻomohuʻia, i hoʻomoʻaʻia, aiʻole i hui pūʻia me ka launa. Eʻoliʻoli i kāu mau kī eʻokiʻoki i nā meli, i'ōpalaʻia me ka'ōmaʻomaʻu aiʻole i nā huaʻai aʻa, aiʻole e hoʻohuiʻia i mea e inu ai e like me ka paniʻaiʻana a iʻole e hana i ka'ōpala. Hiki ke hoʻohui i nā pears i kāu papaʻaiʻai e hiki ke kōkua iāʻoe e mālama a piha i kāu mau pahu hopu.
Nā Recipes Me Pears
- ʻO Green Smoothie me ka'ōina, Pear, a me Ginger
- Nā Huakaʻi Ola a me Nonoho e lawelawe i nā Pears
- ʻO ka Pear Roʻa me Delicata Squash
> Kālā:
> USA Pears. Nā mea hōʻike me nā FAQ. http://usapears.org/fun-facts-faqs/
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 28.
> Ka Poʻokela NM, Pan A, Cassidy A et al. ʻO nā kumuʻaina Dietary Flavonoid a me ka maʻi o ka maʻi maʻisā type 2 i nā kāne a me nā wāhine. ʻO'Am J Kokū Nutr. 2012 Apr 95 (4): 925-33.