Kaloka i loko o ka Kōʻalaʻala a me ko lākou mau Huakaʻi Ola
Me ka piʻiʻana o kaʻawa momona, ka ketogenic, a me ka pāʻina Paleo , ua lilo ka puaʻapiʻalulu i mea ulu nui a kaulanaʻole. Hāʻawi pinepineʻia ka'ōpiopio i ka mō'ī o ka Brassica a me kaʻohana kāpelu. ʻO kona mau'ōpū ua hana i nā kīʻaha keʻokeʻo keʻokeʻo e hiki ai ke komo i kaʻili, pinepine i ka uhiʻana i nā momona nani a me nā alala.
Hiki ke kukeʻia ke kīpalapala, pulsed, aʻokiʻokiʻia i loko o nā kīhāpai no ka mokumahu, blanching, hoʻouluʻana, a me kaʻaila.
Hiki ke hoʻololi iki i nā meaʻaiʻaiʻeleʻele, e like me ka pālala a me ka raiki, aʻoi aku ka meaʻai, hoʻonui i nā huamaʻa, nā mineral, nā antioxidants, a me ka fiber. Ināʻoe e hana i ka puaʻalaʻala "raiki" i mea pani no ka palaoa sīkī, uaʻoluʻoluʻoe e hōʻiliʻili i kahi mea kanu'ē aʻe i kāu wahiʻai no ka mea ke emi aku ka'aiila a me ka'aleʻa.
Loaʻa ka māhele puaʻa i ka makahiki, i ka hopena o ka hāʻuleʻana o ka punawai.
| ʻO ka MeaʻAi'Apiʻona Nutrition Facts | |
|---|---|
| ʻO ka lawelaweʻana i kahi kīʻaha 1/2 kīʻaha (1 "mau'āpana) (62 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 14 | |
| Nā Kalo maiʻApa 3 | |
| Ka Honua Loa 0.3g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Pōpila 88.04mg | 3% |
| Carbohydrates 2.5g | 1% |
| 'Oiu Fihi 1.4g | 6% |
| Nalu 1.2g | |
| Aiai 1.1g | |
| ʻO ka Vitamin A 0% · Huapona C 46% | |
| Paleka 1% · Kaha 1% | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO kahiʻeleʻele ka mea kanu iki, kahi momona momona momona, kahi 14 calories a me ka 0.3 g momona i ka hapalua o ka kīʻaha i kuke.
Nā Pōmaikaʻi Huaʻala Malaʻi
ʻO kahi puaʻa maikaʻi kahi punahele maikaʻi loa o ka fiber, ka hapa keu o ka momona e kōkua iāʻoe e mālama pono, e huki i ka cholesterol mai kou puʻuwai, a me ka cholesterol lalo. ʻO ka poʻe eʻai ana i nā meaʻai wela kiʻekiʻe ke mālama i nā mea kaupaona maikaʻi a ua emi ka liʻiliʻi o ka uluʻana i nā maʻi a me ka maʻi hē.
ʻO ka'alapalapala he kumu maikaʻi loa ia no ka hoʻopūmaʻiʻana i ka huaora C. He mea nui nō hoʻi ka Hua'ōlelo C he mea nui i ka hanaʻelemakule a me ka hoʻopiliʻana i ke kamepiula.
Eia kekahi,ʻo ka lipopalanā he kumu maikaʻi loa ia o ka huaora K a hoʻolapalapa a he kumu maikaʻi o ka hua Beta a me ka pālolo.
ʻO ka mea hope loa,ʻo ka lipopalapiʻo kekahi o nā hua lapaʻau palahalaha i hōʻikeʻia e loaʻa i nā mea'aʻaʻa-ʻaʻa. Loaʻa iā ia kekahiʻano kiʻekiʻe loa o nā phytonutrients antioxidants a aia nā hōʻike e pili ana kēia mau mea i ka puaʻapiʻo me nā mea anti-inflammatory, a me ke kōkuaʻana i ka paleʻana i nā pilikia o ka maʻi cardiovascular a me nā gastrointestinal.
He aha ka mea e hoʻonā ai i nā'ōpuʻu kala i nā poʻo puaʻaʻala?
ʻO ka'ōlohelohe heʻano like me nā paleʻeleʻele'ōmaʻomaʻo ma muli o ka paleʻana. Hiki ke hoʻololiʻia ka hopena ma muli o ka hoʻonui lōʻihiʻana i ka moli a me ka ea, e ulu ana ma keʻano maoli i ka mālamaʻiaʻana o ka puaʻaʻala lōʻihi. Inā loaʻaʻole kahi mau kiko, hiki iāʻoe keʻoki wale iā lākou me ka pahi. Akā, ināʻeleʻele kaʻeleʻele iʻeleʻele i kaʻeleʻele a heʻano mushy keʻano, aiʻole e hāʻawi aku ka puaʻapiʻa i kahi meaʻala maikaʻiʻole, e aho e haʻalele i ke kōpalipō e hōʻike kēia i ka pohō.
Ke kākoʻoʻana a me ka mālamaʻana i ka puaʻaʻala
E koho i ka hoʻopalaʻau maikaʻi me ka paʻa o nā poʻoʻeleʻele i paʻa paʻa.
ʻAʻole pono nā'ōmole e hana i nā'ōmaʻomaʻo, no ka mea he hōʻailona kēia no ka'ōpiopioʻana o ka puaʻaleʻale. Pono nā lālā i kākauʻia me ka'ōmaʻomaʻo'ōmaʻomaʻo a me ke kukui E hōʻole i nā poʻo e hōʻike ana i nā'ōuli o ka palupalu, no ka mea,ʻo ia ka hoʻomaka o ka spoilage.
ʻO ka'ōpala maikaʻi loa i ka palaho, no laila e hoʻomaliʻia ke anu a paʻa paʻa. E mālama iā ia i loko o ka pahu fri i loko o kāna hōkeo mua. Ināʻaʻohe i'ōwiliʻia, e hoʻopiliʻia me ka'ōpala'ōpala i mua o ka waihoʻana. Mai holoiʻoe a hiki i kou wā e mākaukau ai e kuke.
Nā Huakaʻi Ola e Hoʻomākaukau'Alaʻi
E hoʻopili i kahi puaʻa momona no kahiʻalaʻono a me kaʻulaʻula e lilo i'āpanaʻaoʻao i kāu papahana nui, e like me ka sawone, aiʻole e hoʻonui i ka nui a me keʻano o ka'ōmole.
'Alepa, kapuahi, aʻoki wale paha i ka'ōpala kalaʻala no ka hāʻawiʻana i nā huamaʻa, nā minelala, ka leo, a me ka fiber i kāu mauʻai.
Hiki nō hoʻi iāʻoe ke hoʻohana i ka lāpalāpona i mea pani no ka paila kīla a me ka raiki .
> Kālā:
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 616-617.