ʻO kēia'āpana'alapalipō ka mea maikaʻi loa, no ka mea,ʻo ka'ōhinuʻana ke hoʻopuka mai i ka momona momona maikaʻi. Hoʻomiʻiʻo Lemon wai i kahi'āpana o ka zing i kēia meaʻai, e hoʻopili ana i ka'ōpalaʻaila a me ka'ōpelu puaʻa. He meaʻai nui loa ia e hana ai ka umu i ka hapa nui o ka hana.
Ka mea e pono ai
- 1 poʻo puaʻaleʻa nui
- 2 Tbsp. aila olila
- 1 Tbsp. nā kākila i kālaiʻia
- 3/4 tsp. ka paʻakai (aʻo ka paʻakai paʻakai)
- 2 punetēpō wai wai lemon (wai hua hoʻokahi lemon)
- Kupa i ka pepaʻeleʻele hou
Pehea e hana ai
- ʻO ka umu'ehiʻehā i 425 ° F.
- Eʻoki i ka puaʻalaʻala i loko o nā kīʻaha me ka likeʻole ka nui. Hoʻopiliʻia me kaʻailaʻaila a me ke kāleka.
- E hoholaʻia ma kahi papaʻaina ma kahi pepa maloʻo. E kāpīpī i ka paʻakai moana. E hoʻolālā i 10 mau minuke.
- E huli a'āpala hou 5-15 mau minuke, a'āpuluʻia ka'ōpeluʻala me ka palupalu i ka wā i'ōʻia aiʻo ia me ka pāpā.
ʻO ka lōʻihi o ka manawa no ka'ōhinuʻana e pili ana i ka nui o nā'āpana momona, pehea ka wela o ka umu (he aha keʻano o nā umu wela), he aha keʻano o ka pepa bakena e hoʻohana anaʻoe (ʻo ka pā hao eʻoi aku ka wikiwiki o ke alumini, e like me nā hiʻohiʻona) ke kuhi nei i ka umu e hoʻohana anaʻoe.
ʻO kou pai maikaʻi loa,ʻo ka nānāʻana i ka paneleʻaleʻa ma hope o 5 mau minuke ma kaʻaoʻaoʻelua, a laila e hoʻomau i ka hōʻiliʻili inā pono.
- Hoʻopiha i ka wai lemon ma luna o ka puaʻaʻala. Eʻai, a hoʻokuʻi i ka paʻakai a me ka pepa, inā pono.
- E lawelawe koke.
He aha ka waiwai maikaʻi o ka puaʻaʻala?
"He lālā maikaʻi ke kīpona ka mea kanu o ke kumukūʻai (aʻo Brassicaceae ) paha - me ka broccoli, ka kāpelu, kale, ka'ōpala, a me kekahi mauʻano likeʻole.
Ma muli o ka huli hou, ua hoʻopili maikaʻiʻia nā huaʻo Brassica e like me ka puaʻaʻalaʻa me ka paleʻana i nā maʻi o ka maʻi maʻamau e like me nā maʻi cardiovascular, diabetes, neurodegenerative disorders, a me nāʻano maʻi lapaʻau, i ka inoa wale nō.
Hoʻokahi kīʻaha kapu o ka puaʻaʻalaʻala:
- 29 calories
- ʻAʻole kokoke i ka'ōmole o ka momona, ka sodium, a me ke kō
- 73% o kēlā me kēia lā (DV) o ka Hua'ōlelo C
- 19% o ka DV o Vitamin K
- ʻO 15% DV o ka folate
- 13% DV o ka waika poteotiso
- 12% DV o Huaki B6
- 11% DV o choline
- 11% DV o ke kiko
- 9% DV o Omega-3ʻonika momona "
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 120 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 500 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 5 g |
| Pāmua | 4 g |