Nā Calories i nā Nectarines a me ko lākou mau Huakaʻi Ola
Ua aneane like nāʻano o nā nectarine i nā pika i ka wā e hiki ai i kā lākou mau meaʻai kūpono. ʻAʻole kūlike loa ko lākou hiʻohiʻona, akā, me keʻano nui o ko lākouʻili. Ua uhiʻia nā pāpū e ka fuzz, akā heʻano lahilahi aʻeleʻele keʻano o nā nectarines. ʻOiai heʻanoʻano likeʻole kā lākou mauʻono, hiki ke loli i nā hopena a hāpaiʻia ko lākou kino mai ke keʻokeʻo a hiki i kaʻalani kala.
ʻO nā nectarines he pahu hao a paʻa paha. Hoʻomaʻi pinepineʻia nā kinikini pinepine ma ka lima, akāʻo kaʻoihana kūpilikiʻiʻoi aku ka maikaʻi no ke kukeʻana aʻo kaʻano i maʻa pinepineʻia.
Uaʻoi aku ka maikaʻi o nā nectarines i ke kauwela, ka palena nui o Iulai aʻoʻAukake. Hiki ke mālamaʻia nā nectarine kuiki a me nā kānati i ka makahiki a pau.
| Nā Pono Neutarine Nutrition | |
|---|---|
| Ka lawelaweʻana i ka Lākiō 1 (2-1 / 2 "dia) (142 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 62 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Hui 0.5g | 1% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.2g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pōmelika 285.42mg | 8% |
| Carbohydrates 15g | 5% |
| Dietary Fiber 2.4g | 10% |
| ʻOihana 11.2g | |
| Aiai 1.5g | |
| ʻO Ka Vitamona A 9% · Huapona C 13% | |
| Paleka 1% · Pālua 2% | |
> * Ma luna o kahi hānaiʻai 2000 | |
Ua emi nā nectarines i ka calories, a he kumu nui o ka fiber, kahi e pili ana paha i ka 10% o kāu mau pono i kēlā me kēia lā ma kekahiʻano nui. Hiki i nā fiber ke kōkua iāʻoe e mālama pono, e huki i ka cholesterol mai kou puʻuwai, a mālama i kou'ōpū a me ka home sugar sugar.
Nā Huakaʻi Ola o nā Nectarines
He hua maikaʻiʻo nā nectarines o ka huaora C , kahi e pili ana i kahi 13 pakeneka ma kahi'āpana hua liʻiliʻi. Aia nō lākou i nā huaʻaina A, fiber, potassium a me beta-carotene. ʻO lākou, e like me nā pīkī, he nui nō hoʻi nā pūnaehana mea kanu e kanuʻia e nā mea e pili ana i nā pono o ka maikaʻi, e like me ka ho'ēmiʻana i ka maʻi o ka maʻi maʻi, ka maʻi make, a me ka maʻi diabet.
ʻO ka Beta-carotene, ka hua mua i ka huaʻaha A, he mea hōʻemiʻia e kōkua ai i ka mālamaʻana i kaʻili maikaʻi a me ka ola maka.
Nā nīnau maʻamau e pili ana i nā papahana
Makemake au e kūʻai i nā nectarine ola?
E like me nā pīkī, aia nā nectarine ma ka papa palapala'enela lepo.ʻO kēia hoʻi keʻano o ka loaʻaʻana o ka pesticide kiʻekiʻe. Inā hiki, hiki i ka kūʻaiʻana i nā nectarineʻeleʻele. Inā he kumuhana ke kumu, he maikaʻi keʻano, eʻoluʻolu e hoʻomaʻemaʻe iā lākou. Hiki iāʻoe ke nānā i ke kūʻaiʻana i nā nectarine hauʻi, hiki ke maloʻo i ka hou freshness, e hoʻonui ana i kā lākou mau meaʻono me ka mineral.
Pehea e hana ai wau i nā nectarine?
He lua nui nā nectarines i waenakonu. No ka weheʻana i ka lua, holoi mua i ka nectarine a maloʻo me kahi kāwele pepa. E kau i ka nectarine ma ka papaʻoki. E hana i kaʻoki hohonu, eʻokiʻoki i ka lua ma ka pūpū waena me ka pahiʻoiʻoiʻoi. Eia kekahi, eʻokiʻoki i ka nectarine i nāʻaoʻao'ē aʻe i loaʻa iāʻoeʻelua hapa. Pono e wehe ponoʻia ka lua me kou mau manamana lima a me kahi spoon.
Ke kiʻi a me ka mālamaʻana i nā Nectarines
ʻO ka wā kūpono no nā nectarineʻo ia nā mahina kauwela,ʻo Iulai a meʻAukake e hua nei i ka hua maikaʻi. Hiki ke mālamaʻia nā nectarine kuiki a me nā kānati i ka makahiki a pau. Inā hoʻoholoʻoe e kūʻai i nā nectarine cann, hoʻoholo pono e koho i ka mea i loko o kā lākou mau inu pono'ī aʻaʻole hoʻi e hāʻawi i ke kō.
I ke kūʻaiʻana, eʻoluʻolu e hoʻonā i kāu mau nectarine. E koho i nā mea i loaʻa i ka meaʻala maikaʻi. ʻO kaʻili he meaʻulaʻula, he melemele, he'ōmaʻomaʻa-orange a heʻole nā kīnā e like me nāʻeha, nā wahi'aluʻolu, a me nā wrinkle. Ma ka likeʻole i ka mea iʻikeʻia e ka nui o nā kānaka,ʻaʻohe kikolaʻeleʻele e hōʻike i keʻano. Inā loaʻa iāʻoe kahi nectarine'ōniʻoniʻo,ʻo ia hoʻi, ua koho kokeʻiaʻo ia aʻaʻole e ulu hou. E haʻalulu nā lāpena i ka manawa, akā i ka manawa e kohoʻia ai lākouʻaʻole lākou eʻoi aku ka maikaʻi.
E hoʻomauʻia ka papaʻana o nā nectarines ma ke keʻena o ka lumi (keʻole lākou e kohoʻia inā he'ōpiopioʻole), a hiki ke hoʻopiliʻia kēia hana ma ka waihoʻana i loko o kahiʻeke pepa.
Hiki iāʻoe ke mālama i nā nectarines i loko o ka pahu friji no ka mālamaʻana iā lākou i kaʻelemakule, akā,ʻoi aku ka momona a me ka momona ma kahi lumi mahana. Ināʻaʻole hiki iāʻoe keʻai i kāu mau nectarine ma mua o ka holoiʻana, holoi iā lākou, e lawe i ka lua,ʻokiʻoki i nā'āpana, a hoʻokuʻu i loko o kahiʻeke piha.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Nectarines
Uaʻai nuiʻia nā nectarine e lākou iho a ua hui pū me ka pūʻalima o nā huaʻai a iʻole ka mīpaka paʻu no ka mea momona waiwai nui. ʻO nā mea kūpaʻa he hōʻailona nani hoʻi ia i nā huamoa, nā pancakes'ōpiopio a pau, ka mea Helene Gregurt, ka pīni a me nā kīʻaha wela, e like me ka oatmeal. Eʻokiʻoki i kāu palaoa a pau i ka meaʻala a me nā mea kapena me lākou no ka meaʻono, piha i kaʻai. A iʻole e'ānaiʻia i luna a hoʻomoʻi i ka mea e hoʻomoʻiʻia no ka mea momona momona, momona. ʻO ka hope, e hoʻohui iā lākou i loko o kaʻoluʻolu manuahi, kahi hiki ke hoʻohanaʻia i mea pani hou.
ʻO lākou kekahi o nā meaʻai nui i loko o kekahi mauʻanoʻano meaʻai maʻalahi, e like me nā momona, nā pies, a me nā mea kau. Hoʻopili i kahi puʻupuʻu e kau ai ma luna o ke kalo no kahi momona momona, momona waiwai.
Nā Recipes me nā Nectarines
Hana i kaʻaina kakahiaka, nā meaʻai, nā'āpala a me nāʻai nui me nā nectarine. E ho'āʻo i kēia mau mea no ka poʻe hoʻomaka:
- ʻO nā Nectarines me Pistachios
- Hua'ōlelo Fruit Fruit
- ʻO Chicken Grilled me Blackberry a me Salsa Nectarine
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 802.