Calories ma Plums a me ko lākou mau pono palekana
E hele mai nā liona i ke ānuenue āpau āpau, mai ka'ōuliuli, ma kaʻulaʻula a me ka uliuli i ka'ōmaʻomaʻo, i kaʻulaʻula, ai ka melemele. Aia kekahi'āpana e waiho ana i ka'ōmaʻomaʻo i ka wā e ulu (greengage plums). Hoʻololi lākou i ka nui mai ka liʻiliʻi a hiki iʻekolu iniha ke anawaena.
Hōʻikeʻia nāʻano o nāʻano he nui, akā he mau wahi wale nō ke kūʻaiʻia. Hiki ke loaʻa nā pulu hou mai Iune a hiki iʻOkakopa, mai ka manawa kūpono loa oʻAukake a me Kepakemapa.
| ʻO ka Plum Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ke kahi 1 lawelawe (100 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 30 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Loa 0.2g | 0% |
| ʻO ka momona momona 0.1g | |
| Pōpila 104mg | 3% |
| Nā Carbohydrates 8g | 3% |
| Dietary Fiber 0.9g | 4% |
| Nā Kupa 7g | |
| Pākuʻi 0.5g | |
| ʻO ka Vitamin A 4% · Hua'ōlelo C 10% | |
| Kalīmu 0% · | |
| * Ma luna o kahi hānaiʻai 2000 | |
E noʻonoʻo e pili ana i nā paona ma keʻano heʻano keleʻele,'alomilo kalo ma lalo, kahi i hoʻohanaʻia e pale a mālama i ka constipation no ka mea o kā lākouʻene i loko. He 30 mau calories ka'ōmole hoʻokahi, no laila he meaʻai nui loa. Pāpaʻi me ka yogurt aiʻole ka hapalua o ka lima o nāʻanuʻu no ka loaʻaʻana o kekahi kinetona ma laila, akā, no ka mea,ʻaʻole nui ka nui o ka plum. E kōkua ka pūmua i ka mālama a piha.
Nā Huakaʻi Ola o nā Plume
ʻO nā liona he kumu maikaʻi o ka huaora C, kahi e pili ana i 10% o ka Hōʻai'ē Kuhi Manaʻo (RDA) i kekahi wahi liʻiliʻi. ʻO ka Vitamona C he waiʻona momona e hoʻopiliʻia ana no ka hoʻoponoponoʻana i nā pūnaewele, hoʻonui i ka palekana a me ka ho'ēmiʻana i ka hanaʻelemakule.
ʻO nā Plum kekahi pūnaewele hiki ke hoʻopiliʻia, ka mea iʻikeʻia no ka liloʻana i ka cardio-e mālama ai a me ke kōkua i ka hōʻemiʻana i ka cholesterol maʻamau.
Eia kekahi, nā plums i loko, nā mea hana pono'ī, a me nā'ōpū, i loaʻa nā hopena antioxidant.
Plums, Prunes, a me Sugar Plums
Hoʻokumuʻia nā lūlū ma ka hoʻomaloʻoʻana i nāʻano plumʻano kūikawā,ʻo ia hoʻi ka French French.
ʻO ka meaʻoluʻolu,ʻo nā paona a pau nā paʻipaʻi, akā,ʻaʻole nā paona a pau.
Ua hōʻikeʻia nā noiʻi he nui nā kānaka e pane maikaʻi aku i nā inoa o nā paina i hoʻomaloʻoʻia, nā hua'ōlelo i paʻiʻia, no laila ke lohe pinepine neiʻoe i nā kumukūʻai e kapaʻia he mau momona maloʻo. Hoʻonuiʻo Kaleponi i 99 pakeneka o ka hāʻawiʻana o nā mīkini maloʻo.
ʻAʻole nā paona lūlū i nā paʻi i hoʻopaʻaʻia i ka wai, akā, he kāpena'āpana'ōpiopio liʻiliʻi o ke kōpaʻa kohu.
Ke kiʻi a me ka mālamaʻana i nā Plum
He pinepine nā liona i kahi koena keʻokeʻo ma waho,ʻano like me ka paukū, i kapaʻia he "pua." Eʻike pahaʻoe eʻike ana i kēia ma nā huawaina. He hōʻailona maikaʻi ka loiloi no ka mea he hana hoʻomalu maoli ia ma ka lawelaweʻana. Ma mua o ka hoʻohanaʻana, he mea nui i ka holoiʻana i nā plums, akā,ʻo kaʻaiʻanaʻaʻole ka pōʻino.
E koho i nā plums i loaʻaʻole mai nā nicks a me nā kīnā. ʻO lākou i keʻano o kaʻulaʻula,ʻikeʻia he piʻo a hoʻonani maikaʻi. E hōʻoki i ka kūʻaiʻana i nā palapalapala paʻakikī. ʻAʻole hiki i kēia mauʻano plums ke hoʻopiha i ka waiwai, i keʻano o ka momona. Ma kahi paʻi, eʻoki i nā palako e palupalu a hāʻawi iki i ka pāʻana. Inā paʻakikī iki kāu mau plums, hiki iāʻoe ke mālama iā lākou i loko o kaʻeke piha i loko o kahiʻeke pepa e hoʻomau i ke kī (e pili ana i nā lāʻelua), akā, inā'elemu iki i ka hopena, makemakeʻoe e kau i loko o ka firi e pale aku ai i ka noʻonoʻoʻana.
Hiki i nā paona hou ke waiho i loko o ka pahu hau no kaʻelua aʻekolu lā.
Hiki ke paʻiʻia nā liona i loko o nāʻeke bale,ʻo ia paha, aiʻole ia iʻokiʻia. E noho mau lākou i loko o ka paʻokena no kahi o 12 mahina.
Hiki nō hoʻi iāʻoe ke mālama i nā plums ma loko o ka pahu hauʻona e like me ka "plum sauce." E hoʻopau i nā pahuna a hiki i ka mānoanoa o ka'ōmole ulaula e like me kou makemake a hoʻokuʻu iā lākou i loko o nā pahu liʻiliʻi.
Hiki ke loaʻa nā pulu'āpana, nā mea iʻikeʻia he mau kala, ma ka makahiki a pau. Inā loaʻaʻoe i ka maʻi maʻi a hoʻoholo eʻai i nā pālolo, e nānā pono i ka nui o ka lawelaweʻana. Hoʻokumuʻia nā lālā o nā lālā a nui ka nui o ke kō i loko o kahi lawelawe liʻiliʻi. Eia kekahi laʻana,ʻekolu mau paona e pili ana i 75 mau calories a me 18 g o ka haʻalulu (ʻoi aku ma mua o hoʻokahi'āpana berena).
Nā Huakaʻi Ola e Hoʻolālā i nā Plume
He nui nā plum eʻai pono'ī ai. Kūpai pū lākou i nāʻano kuke kuke. E hiki ke hanaʻia nā līmū, hoʻoulu, poached, a hoʻohanaʻia i ka hanaʻana i nā meaʻai, e like me nā pies, cobblers, aarts. E hoʻohana pinepineʻia nā liona no ka hanaʻana i nā jams, mālama a mālama paha i nā meaʻai a me nā meaʻai'ē aʻe. Ināʻoe e nānā ana e hoʻohui i ka lei a me ka honi i kāu huamata, eʻoki i kekahi mau plums a kau i luna. Eʻoki paha i kekahi mau plums e hana ai i ka salsa kau.
Nā Recipes Me nā Pōhaku
E kiʻi aku i ka pīpī i ka pehea e pīhoihoi ai i kahi meaʻaiʻono a me ka pono. E lawelawe i kāu mau momona no kaʻaina kakahiaka, ka lā awakea, kaʻaina, a me ka meaʻai.
- Nā Plums Pākī me ka Greek Yogurt
- ʻO Spicy Plum Salsa
- ʻO Shrimp a me Plumb Kebabs