ʻO Broccoli me ka mīniʻohe he kīʻahaʻaoʻao Kepena maʻamau kahi e hana ai i meaʻono i nā meaʻai. ʻOi aku,ʻo ka broccoli kekahi o nā huaʻai momona e hoʻomāhuahua i kāuʻai a me ka pāʻana, e hōʻoiaʻiʻoʻoeʻaʻole i laʻauʻia ka huaora a me nā minela.
ʻAʻole wale ka maʻalahi o kēia mea maʻalahi e hoʻomākaukau ai, no ka wikiwiki o ka kuke no ka mea ma hope o ka lōʻihi o ka lā hanaʻole kekahi makemake e hoʻolimalima i nā hola ma ka lumi kuke.
Hiki ke hoʻololi ikiʻia kēia meaʻai no kahiʻaha nui a iʻole no kaʻaina awakea ma loko o ka pule. He mea paʻakikī paha ka hoʻomaopopoʻana i nā keiki eʻai i kā lākou mau mea kanu, akā,ʻo kaʻaiʻana o kēia meaʻai maikaʻi, hiki ke hoʻololi i nā meaʻai meaʻai.
Ka mea e pono ai
- 1 paʻi ka broccoli
- 1/4 kapu
- ka moa moa
- 1'eneʻena punetēpē o kaʻaki kawa
- 1 punetakai soy sauce (pouli)
- 1 teaspoon keʻano (keʻokeʻo maʻemaʻe)
- 1/4 teaspoon kaʻaila (sesame)
- Hoʻopiha i ka paʻakai
- 1 teaspoon
- ka kānana (kahe i loko o 4 teaspoons wai)
- 2 punetēpō sesame nā hua (keʻokeʻo)
Pehea e hana ai
- E lawe mai i kahi ipu nui o ka wai paʻakai i kahi maʻi.
- E hoʻomoʻi i ka broccoli a waihoʻia no nā 2 i 3 mau minuke, aʻoluʻoluʻo ia akā e'ōwili mau ana.
- Wehe mai ka pūmole, e ninini i ka wai anuanu a me ka wai.
- I kahi mea liʻiliʻi liʻiliʻi, e lawe mai i ka moa moa, ka lole kawa , ka mea soy soy , ka wai nui, a me ka hinu sesame i kahiʻeha. E hoʻomoʻi i ka paʻakai eʻai.
- E hoʻoulu i ka kānana a me ka wai a hoʻonānū i nā manawa āpau a ulu.
- E ninini i kaʻaila ma luna o ka broccoli i kālaiʻia.
- E lawelawe i nā mea wela, i kāhikoʻia me nā kumulāʻau sesame.
Nā Huakaʻi Ola o kēia Meʻa
Ināʻoe e huli ana e hoʻololi i kāu hua'ōlelo multivitamin i nā lā a me nā huaʻai, he wahi maikaʻi kahi broccoli e hoʻomaka ai. Ua piha i nā huaʻaola e like me A, B1, B6, E, C, a me K no ka hoʻoikaika i ke ola a me ka cholesterol. Piʻi ka'ālika'ālika i omega-3 mau momona momona e kōkua i ka hoʻonā haʻahaʻa i ke kino. ʻO ka huiʻana o nā huaora K a me ka calcium e hoʻolilo i kēia meaʻai i meaʻai maikaʻi e mālama i nā iwi olakino.
He nui hoʻiʻo Broccoli no ka hoʻohaʻahaʻaʻana i ke koko koko. Ua manaʻoʻiaʻo ia he "kaomi maikaʻi" iʻoi aku i ka wela, e lilo ia i meaʻai maikaʻi loa no ka maʻi maʻi.
Hoʻokomoʻia nā kumuhana me nā mineral waiwai e like me ka zinc, selenium, keleawe a me ka hao. Aia nō i loko o lākou nāʻano huaʻai hoʻokahi like me ka policoli e hana nui ana i kēia meaʻai. ʻOiai ua pau lākou ma keʻano kope maʻaneʻi, he nui ka poʻe e manaʻo ai heʻano maʻi aphyrodisiac, e hana ana i kēia pāʻina i mea nui e hoʻonui i kahi mea nui i kahi lā ināʻaʻole nāʻano ulaʻula ka uhiʻana i nā kukui.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 84 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 521 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 4 g |
| Pāmua | 4 g |