Nā Kaloka ma Pecans a me ko lākou mau Huakaʻi Ola
He kanaka alohaʻoeʻo Pecan? ʻO ka Pecans he mea nui i ka nui o nā meaʻono. Akā, uaʻike aneiʻoe e hiki ai i nā pekani ke olakino? Ua emi iho nā calories Pecan ma mua o nāʻanoʻokoʻa likeʻole (ʻumi huaʻano e hāʻawi ana i nā calories 98) no laila hiki iāʻoe ke hoʻokomo iā lākou i loko o ka meaʻai e like me ka lōʻihi o kāuʻaiʻana iā lākou i ka hoʻohaʻahaʻaʻana.
Hukiʻia nā pecans e ka lāʻau hickory, iʻike mauʻia ma ka hema oʻAmelika Hui PūʻIa.
ʻO Albany,ʻo Georgia ka pecan nui o ka honua. Hiki ke hoʻohālikelikeʻia nā pecans i nā walnuts a me nā meaʻai maʻamau pinepine e hoʻololi i nā meaʻelua i loko o nāʻike. He nui nā kānaka e wehewehe i kaʻono o ka poʻe pekani e lilo i mea hoʻokaho ma mua o ka ho'āʻoʻana o nā walnuts.
Nā'Ōlelo Pelekina Pecan
| Nā'Ōlelo Pelekina Pecan | |
|---|---|
| Ka lawelaweʻana i ka Lākihi 1 'auneke (e pili ana i 20 mauʻaila) (28 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 196 | |
| Calories mai ka momona 180 | |
| Ka Honua Nui 20g | |
| ʻO ka momona 2g | 8% |
| ʻO ka momona momona 6g | |
| Kaha Nui Loa 12g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Paʻamau 116mg | 2% |
| Nā Carbohydrates 4g | 3% |
| Dietary Fiber 3g | 11% |
| Nā Kupa 1g | |
| Pauna 3g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 2% · Kaha 4% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO kaʻikepili heluʻikepili i hoʻolakoʻia ma ka lepili no nā pekani. Inā hanaʻia nā pekani āu e kūʻai ai, aiʻokiʻia paha me nā mea'ē aʻe, e loli kaʻikepili.
- ʻO kahi lawelawe likeʻole (e pili ana i 20 mau pecan halves) o ka pecans paina e hāʻawi aku i 134 calories, 12 grams o ka momona, 1 gram o ka momona momona, 4 milligrams o ka sodium, 8 grams o ka waiʻaleʻa, 2 grams o ke fipaʻai, 6 grams o ke kō. 2 kaomi.
- Hoʻokahi wale nō paʻi paiki e hāʻawi aku i 464 calories, 19 grams o ka momona, 3 grams o ka momona momona, 313 milligrams o ka sodium, 68 grams o ka waiʻaleʻa, 2 grams o ke fipaʻai, 29 grams o ke kō a me 5 grams o ke kinona.
- Hoʻokahi hoʻokahi'awaʻaha o ka pāʻani pīpī i loko o ka pecans e hāʻawi i ka calories 167, 11 grams ka momona, 1 gram o nā momona momona, 202 milligrams o ka sodium, 13 grams o ka waiʻaleʻa, 2 grams o ke fipaʻai, 3 grams o ke kō me ka 6 grams o ka puna.
Nā Huakaʻi Ola o Pecans
He momona ka Pecans, akā, hāʻawi lākou i ka mea momona ma mua aʻe o kekahi mauʻanoʻai likeʻole nā hua macadamia. Hāʻawiʻia ka pecans he momona liʻiliʻi o nā momona momona a me nā mea kiʻekiʻe o ka momona momona , i manaʻoʻia he momona maikaʻi. Loaʻa nā momona momona a MUFA paha mai nā kumu ulu lāʻau a hiki ke kōkua i ka hoʻohaʻahaʻaʻana i kāu LDL a iʻole "kino" cholesterol. No kēia kumu, mahalo ka Academy of Nutrition and Dietetics e kohoʻoe i nā meaʻai me nā momona momona ma mua o ka momona momona.
Hiki i nā Pecans ke hāʻawi mai i kahi liʻiliʻi o ka protein a me ka fiber . ʻO kaʻaiʻana i nā meaʻai me ka fiber a me ka protein e hiki ke kōkua iāʻoe e noʻonoʻo aʻoi aʻe i ka manawaʻai. Manaʻo pinepine nā mea loiloi paʻakikī i nā mea make eʻai i nā meaʻai me ka fiber e kōkua iā lākou eʻai iho i lalo a hana i ka pauku kalo e pono ai no ka pohō kaumaha .
ʻO ka pecans kekahi kumu maikaʻi o ka manganese, he mineral e kōkua ana i kou kino a me kāu hana kūpono e hana pono. Eia kekahi, ua hoʻopihaʻia i piha i nā antioxidants a me nā huaʻaina E.
Nā nīnau maʻamau e pili ana i ka Pecans
He aha ke ala maikaʻi loa e pale aku ai i nā nīpala?
ʻOiaiʻo ka hāʻawiʻana o nā kupa i nā pono pilikino,ʻo lākou kekahi o nā mea maʻamau a mākou e hoʻolako . Hoʻokahi wale nō pekani hoʻokahi wale nō 10 mau naki.
Akā,ʻaʻole mākou e helu i nā huapalapala ma mua o kaʻaiʻana. No ka paleʻana i ka hanaʻana, hoʻohana i kou lima e hoʻomalu i nā'āpana . ʻO kahi lima liʻiliʻi o nā nati he lawelawe hoʻokahi.
Nānāʻia nā huaʻai a me ka'amu e like me ke olakino e like me nā nīhini maʻamau?
Loaʻaʻia nā pecans i ka hapanui o nā pāʻani kaulana. Ke kūʻaiʻoe i nā pāpona plends aiʻole ka'ōpena hui, hiki i ka nīpala i'ōpalaʻia i kaʻaila aiʻole i hoʻolālāʻia me ka wai kiʻekiʻe a me nā mea sodona kiʻekiʻe. ʻO ka hopena, hiki iāʻoe ke hoʻopau i ka nui o ke kōpaʻa a me ka sodate ma mua o ka mea e manaʻoʻia nei.
Hiki i nā'ōlepa ke lilo i hapa o ka meaʻai o nā mea kaumaha?
Hiki i nā meaʻai ke hoʻomaʻemaʻe i ka meaʻai inā e ho'āʻo anaʻoe e lilo i ka kaumaha. Akā, ināʻoe eʻai ia mau mea i ka hoʻohaʻahaʻa.
Hiki i ke kinowai a me ka fiber i loko o nā nīpiha ke kōkua iāʻoe e noʻonoʻo a piha i ka mea no lailaʻaʻoleʻoe eʻai i ka wā ma hope o kāuʻainaʻana.
Pehea e mālama ai i Pecans
Hiki iāʻoe ke mālama i nā pekani i loko o kahi pahu hau i ke anahana o ke keʻena. Pono lākou e noho hou no kahi oʻekolu mahina. Inā mālamaʻoe iā lākou i loko o ka pahu hauā, pono lākou e noho hou noʻeono mahina. Hiki iāʻoe ke hoʻoholo a hoʻokuʻu i nā pekena no ka hoʻohanaʻana iʻelua makahiki, e like me nā mea hoʻolaha'ōlani.
Nā Pelekikena Pecan
Hoʻomaʻa pinepineʻia ka pecans i nā meaʻono, nā mea i kahuʻia, akā, hiki iāʻoe ke hoʻohana i nā pekani i kēlāʻano i kēiaʻano o ka meaʻai -ʻo wai inu paha!
Inā makemakeʻoe e kuke a kuke, e ho'āʻo i ka palakin kalokiniko momona . A iʻole, e hana i ka mea noʻonoʻo me kekahi mīkini popcorn chicken.