Ka Waikaina ma Peas a me ko lākou mau Huakaʻi Ola
Hiki i ka Peas ke hoʻoulu i kahiʻalaʻoluʻolu,ʻoluʻoluʻoluʻolu a hiki ke lilo i mea hoʻokipa maikaʻi i nā salama, nāʻaoʻao o nā meaʻai, a me nā meaʻai nui. Ua kūleʻa lākou i nā'ōpona'aleʻa a hāʻawi i ka nui o ke fiber ma o ka lawelaweʻana.
ʻO kaʻano maʻamau kaʻano o nā peʻa hou he māla uliuli (Peasānia Peas) a me ka pois French. ʻAʻole pono e hoʻohokaʻia lākou me ka hau hau a me ke kope o ka pī,ʻo ia nā pula eʻaiʻia me nā pālahalaha a me nā pea'ōmaʻomaʻo liʻiliʻi i loko.
Hiki hiki ke loaʻa i ka peʻa momona hou nā pāhao a me ka paʻakikī no ka mea ua nalo ke kohu ma hope o kaʻohiʻana.
ʻO ka mahina kūponoʻoʻApelila a me Mei, akā e loaʻa ana nā poʻa kēne a me ka paʻakai i ka makahiki āpau.
| Nā Pono Peas Nutrition | |
|---|---|
| Ke lawelaweʻana i ka lūlā 1/2 kīʻaha paʻakikī, i kapiʻia me ka ukuʻoleʻia (80 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 42 | |
| 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 4mg | 0% |
| Pōpona 88mg | 3% |
| Nā Carbohydrates 7.22g | 3% |
| ʻO ka'ōlohelohe diet 2.5g | 10% |
| Ke Kai 3.7g | |
| Aiai 2.8g | |
| ʻO Kaumana A 34% · Vitamin C 29% | |
| Paleka 5% · Mea 11% | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO ka nui o ka paila i loko o nā calories a loaʻa i kahi'āpana liʻiliʻi o ka'ōpona (emi ma lalo o hoʻokahi huahana hua).ʻO ka hapalua hapalua o ka pea he 42 calories, 7 grams o ka waiʻaleʻa, a me 2.5 grams o ke fiber, e hāʻawi ana i kahi 10% o kāu mau lā i kēlā me kēia lā. makemake.
Nā Huakaʻi Ola o ka Peas
ʻO ka peas he kumu maikaʻi loa o ka mau huamaila C , ka huamaila K, manganese, a me ka hapa nui o nā hua B, kahi nui loa (B1).
He mea nui ka Thiamin i ke kōkuaʻana i ka hoʻokuʻuʻana i ka ikehu mai nā'ōpona a me ke kinona.
ʻO ka peas he kumu maikaʻi loa ia o ka huaora A, 34% o kāu mau pilikia i kēlā me kēia lā, a me ka lutein i ka hapalua hapalua. ʻO ka Vitamin A a me ka lutein he mau mea nui o ke ola kino. Eia kekahi, he pelesona maikaʻi ka peasona, phosphorous, hao, zinc, a me ke keleawe.
Aia kekahi mau kikoloka papawai , e like me kahi polyphenol i kapaʻia he coumestrol, hiki ke loaʻa nā waiwai kūikawā lapaʻau, a me nā saponins, kahi e hana pū me nā mea hana'ē aʻe ma ka peʻa'ōmaʻomaʻo e hakakā i ke kūʻana o ka insulin. Loaʻa iā lāua nā waiwai antioxidant a me nā mea anti-inflammatory.
ʻO ka hopena,ʻo ka peas e hoʻokomo i ka molybdenum micronutrient, kahi e kōkua ai i ka metabolism o nā proteins, DNA, nā lāʻau lapaʻau, a me nā toxins.
Nā nīnau maʻamau e pili ana i ka Peas
Ehia mau calories e pāpala ai i ka pea?
ʻO ka calories i loko o ke kānanaʻokoʻa e maʻa ana ma muli o ka hoʻomākaukauʻiaʻana aʻaʻole paha i kaʻiʻo, e like me ka ham a me ka puaʻa. ʻO ka'ōlelo maʻamau,ʻo kahi kīʻaha o ka'ōmaʻa ma kahi o ka calorie he 185, 4 grams ka momona, 27 grams ka waiʻahu, 4 grams kepa, 11 grams ka protein, a me ka 965 mg sodium. E noʻonoʻoʻoe i ka kūʻaiʻana i ka soup, no ka mea, heʻoi aku ka kiʻekiʻe o ka mea sodium. Inā hiki, e hoʻoholoʻoe e kūʻai i ka soupuku sodium maʻole e noʻonoʻo pono e hana ia.
He aha nā calories i ka pepa wasabi?
Ma muli o ka mea nāna i hana,ʻo ka wasabi peas e pili ana i 100-130 calories i loko o hoʻokahiʻeke. Hoʻokahi'owa aʻekolu paha kala i unuhiʻia i kahi hapahā (1/4) kapu.
He aha kaʻokoʻa ma waena o ka peʻa a me ka peʻa pinepine?
Hiki ke'ōmaʻomaʻo a'ōmaʻomaʻa paha ka pua. ʻO ka'ōmaʻa'ōmaʻomaʻa o ka'āpana e hoʻopiʻiʻia ana nā pī i hanaʻia.
No kaʻokiʻana, e māheleʻia ke kele'ōmaʻomaʻo a maloʻo. Kūkuluʻia kēiaʻano'ōmaʻa'ōmaʻomaʻo maʻamau no ka maloʻoʻana. E'ānai i ka mahi peas e like me keʻano o legume me ka manawa hoʻolāʻai wikiwiki aʻaʻole pono e hoʻopihaʻia.
Ke kiʻi a me ka mālamaʻana i ka pā
Ma kahi o 95 pakeneka o ka'ōmaʻa'ōmaʻomaʻa i pau i ka United States, he'etoʻetoʻa paha, a hiki paha i ke kī. ʻO kēia ke kumu no ka paʻakikīʻana o ka'ōpala ma hope o kaʻohiʻana. Inā loaʻa iāʻoe he peʻa liʻiliʻi hou e kūʻai ai no ka kūʻai, e ho'āʻo pono iā lākou.
E koho i nā'ōmaʻa pila hou, nā'ōmaʻomaʻo paha. Pono lākou e paʻi a hoʻomaʻamaʻa aʻaʻohe puka mele.
E hānai a lawelawe iā lākou i ka hiki a hiki iāʻoe-ʻo kaʻoi aku kaʻoi aku o ka maikaʻi, eʻoi aku ka maikaʻi o kā lākou ho'āʻoʻana.
Inā hikiʻole iāʻoe ke hoʻohana pono ia mau mea, e waiho i nā mea i loko o kā lākou mau'ōpala i loko o ka firi. E kali iā lākou a hiki i ka manawa e hoʻomoʻa ai iā lākou.
Hiki ke hoʻomau houʻia ka peasona a me ka peasia hiki i ka lāʻoi loa. Ināʻoe e hoʻohana ana i ka peasia pelo, e hoʻomaʻemaʻe e hoʻomaʻemaʻe iā lākou ma mua o ka hoʻohanaʻana e hoʻopau i kahi o ka sodium. Inā hiki, e kūʻai i ka paʻi paʻakai ma luna o ke kīleʻa no ka meaʻaʻole lākou e komo i ka paʻakai.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka Pā
Huki maikaʻiʻia ka pīpī ma ke kaniʻana a hiki i ka palupalu, akā,ʻaʻole maʻemaʻe, i kālaiʻia al dente. Hiki ke hoʻomaʻemaʻeʻia ka pīpī e hana ai i ke kope a hoʻohanaʻia paha i nā puʻu a me nā māhoe. He lālā nui hoʻi ia i kaʻohi palaoa maikaʻi a pau, e hāʻawi ana i ka nui o ka meaʻai i loko o kahi lawelawe liʻiliʻi.
Recipes Me Peas
Hoʻopi ka Peas i ka'ōpala, keʻano, ka lelo, a hoʻokomo i loko o kahi momona nui. E kiʻi i ka mea hana me kou peas a me puree iā lākou e kau i kāu meaʻono, aiʻole e hoʻokuʻu iā lākou i loko o ka minuke hope loa e mahalo i kāuʻaiʻana.
- ʻOiwi Noiwi Noodles me ka'alakeke a me ka Peas
- ʻO Pea Crostini
- HoʻouluʻAlaʻAi
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 633.
> Linus Pauling Institute. Nā Mikronutrients no ka Ola. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf