ʻO nā huaʻoki, Blueberries, Raspberries, Kalikimaka,'Akupu
Pehea kuʻu aloha i ka wa o ka pipi! Ma waho o ka meaʻono, nā hua waina kekahi o nāʻoihana maikaʻiʻoi aku. ʻO ka nui i loko o nā momona, nā'ōpala, a me nā calories, akā i ka kiʻekiʻe i ke fiber, nā huameʻa, nā minelala, a me nā antioxidants,ʻaʻole kēia mau meaʻono e kōkua wale i ke olakino a pau loa, akā, hiki nō ke kōkua i ka paleʻana i ka maʻi āpau a me ka maʻi maʻi.
A hoʻomaikaʻi aku i ka mea pāʻani, hiki iā mākou ke loaʻa nā kūlana maikaʻi o nā hua liʻiliʻi i kēlā me kēia makahiki.
Ka Papa Moʻonoʻo Pele
ʻAʻole nā kumu o nā mea kanu i hoʻonā i ka paʻakikī wale nō, akā, he mau hua liʻiliʻi o ka huaora, nā mineral, a me ka fiber. ʻO kekahi laʻa, he kīʻaha o nā hua sliced i loko o ka lā holoʻokoʻa a pau no ka huaora C. He kīʻaha o nā mīkini i loko o ka manganese o ka lā, aʻo ka hapa like o nā raspberries e hāʻawi mai i ka hapakolu o ko kāua mau pilikia pono i kēlā me kēia lā. ʻO nā meaʻono a me nā huapona ka mea maikaʻi loa i nā kumu momona o ka huaʻea. A aia lākou a pau i waena o 4 a 9 grams o ke fiber i kēlā me kēia kīʻaha.
No ke aha ke kumu e pono ai nā keria no mākou?
ʻO nā hua o nā hua e hoʻolaha nuiʻia e nā manu a me nā holoholona'ē aʻe; ʻO nā'ōlohi o nā hua e hoʻopōmaikaʻi i kēlā poʻe hoʻolaha. ʻO kaʻili o nā hua waina e liʻiliʻi ka mea hiki ke maʻalahi i kaʻai, akā i ka manawa likeʻoleʻaʻole i nā mea pale i nā mea maʻi a me nā maʻi. ʻO nā kinikona e hoʻopiʻi i kaʻili a me ka paleʻana i ke kumulāʻau e lilo i mea maikaʻi no mākou.
Nā Huakaʻi Ola
He nui nā meaʻai (pēlā i ka anthocyanins, quercetin, a me ka acid ellagic) he hopena antioxidant : Ke kū'ē nei lākou i ka paleʻana o ke kino i loko o ke kino e kōkua ana i kaʻelemakule o nā maʻi a me nā maʻi he nui loa e like me ke kanesa, ka dementia, a me ka poino . ʻO kekahi o nā mele o ka blueberries i kaʻaiʻana ua hōʻike i ka hoʻomanaʻo maikaʻiʻana i nāʻiole i waena.
ʻO kaʻoiaʻiʻo, he paʻakikī ke noʻonoʻo i kahi māhele o ke kino e piliʻole i kēia mau meaʻai. ʻO nāʻano blueberries nui loa i kēia mau mea kanu,ʻo ia paha kaʻoi loa o nā hua.
Nā loulou i kaʻike hou aku e pili ana i nā hua pākahi, me nā loulou i nā hopena:
Ka Papa koho a me kahi Storage
Hoʻopiliʻo Berries i ka hoʻopau wikiwikiʻana, keʻole inā haʻiʻia a mālamaʻia paha i loko o kahi kūpilikiʻi. Ma mua o ka kūʻaiʻana, e nānā pono iā lākou no ka'ōpala a iʻole nā hua i haki. Eia kekahi, mai holoi i kāu mau hua a hiki i ka wā e mākaukau aiʻoe eʻai. Ināʻaʻole hiki iāʻoe keʻai i loko o hoʻokahi lā aʻelua paha, e hoʻokuʻu paha iā lākou aiʻole e kuke i kahi meaʻai (e hoʻonui i kahi pino o ka paʻakai, a me ka meaʻalani eʻono ai), a hiki i ka hebedoma. Hikiʻole ka hoʻoulu a me ka kukeʻana i ka hapa nui o nā phytochemical i loko o ka hua,ʻoiaiʻo ka hanu e hoʻonāwaliwali i ka mea Vitamin C.
Nānā i nā'ōpiopio: nā hua liʻiliʻi ma keʻano, a me ka liʻiliʻi liʻiliʻi liʻiliʻi, eʻoi aku ka nui o nā lāʻauʻona ma mua o nā hua a me nā huaʻai'ē aʻe, keʻole lākou e ola. Manaʻo kekahi he mea pono keʻimi i nā mea ulu, no ka mea i kapaʻia he " hua lepo" a me nā huaʻai.
Ka lawelaweʻana i nā manaʻo kōkua
- E hui pū me ka puaʻa liʻiliʻi, kaʻakika maʻemaʻe, aiʻole ka ricotta cheese no kahi kīʻaha nui-protein,'ōpōpō, aiʻole ka meaʻai. E hoʻomoʻi i nā hua o ka flax no ka meaʻai hou a me ka fiber.
- E hoʻomoʻa i nā huapona i kahi salakeke'ōmaʻomaʻo , aiʻole e hoʻohuiʻia i loko o ka pāpale salakeke
- E loaʻa i nāʻala a me kaʻala no ka meaʻai me ka'ōmole maʻamau a iʻole ka'ōmole i hanaʻia i ka home .
- E hana i kahi lulu e hoʻohui ana i nāʻano he nui o nā hua maloʻo, me kaʻaʻohe aiʻole ka maika. Loaʻa i ka leʻaleʻa. Hiki ke hoʻomauʻia kēia huiʻana i nā hua pop.
- E hoʻoulu i nā hua i kahi lulu nui o ka puʻu .
- E hana i ka syrup syrup no pancakes ma kaʻaila me kahi meaʻala.
- Hoʻomoʻia nā hua maloʻo i loko o kahi hui kaiaulu haʻahaʻa (akā e nānā i ke kalo!)
- E hana i kahi momona momona .
Nā Kūʻai Loa Loa Loa-Carb me Berries
E aʻo hou aʻe e pili ana i nā puke a me nā meaʻai
Nāʻike hua a me nā hopena mai nā meaʻai iki