Eʻai i ka Pūʻali: Nā huaʻiliahi me nā huaʻai hou no Nowemapa

Hanaʻia kaʻoihana maikaʻi i ka wā e kūʻai mai ai i ka wā. ʻOiaiʻo ka hoʻolālā o ke kauwela e like me ka manawa kūpono loa no nā huaʻai a me nā huaʻai hou,ʻo ka nui o nā mea maikaʻi e ulu ana ma ka mālie o ka wā a me nā mauna wela. E nānā i nā hua a me nā huaʻai i ka manawa i loko o Nowemapa e hoʻohui i kahi'ōpala o ke kala a me kaʻono i kāu papa hāʻule.

Nā hua i ka wāʻo Nowemapa

• Apples:ʻO nā'ōleʻa maikaʻi i kaʻohana rose. Aia nā lālā heʻelua a me 2,500 e ulu ana maʻAmelika Huipūʻia, aʻo ko lākou mauʻano likeʻole keʻano mai kahi iʻa a hiki i ka momona. E hoʻopili i nā'ōpala a me ka hoʻomaʻemaʻeʻana i nā mea i hoʻomoʻaʻoleʻia, aʻono hoʻi i ka mea maikaʻi ma ka lima. Hoʻohana ia mau mea no ka meaʻono aʻoluʻolu e like me ke kiʻiʻana i ka puaʻa. Eʻoki paha i nā'ōlaʻa a me ka hoʻokomoʻana iā lākou i ka oatmeal a i ka yogume e hoʻomaka i kou lā me ka lapaʻau maikaʻi o ke fiber, ka huamaila B-6, a me ka huaʻa C.

• Cranberries:ʻO kēia mau hua liʻiliʻi nui, nā hua liʻiliʻi e liʻiliʻi a maikaʻi i ka wā e hoʻokomo aiʻoe iā lākou me ke kō a me ka wai. Hiki iāʻoe ke kūʻai aku iā lākou i ka paʻakai a puni ka makahiki, akā e hōʻikeʻia ana nā paʻipaʻi hou i nā hale kūʻai i nā hebedoma i mua o ka Hoʻohouleʻa. ʻO nā huaʻiliahi hou e hoʻopuka i kahi momona mana o nā antioxidants no kahiʻano kūpaʻa liʻiliʻi. ʻO ka mea pōʻino,ʻo ka kukeʻana iā lākou e pale ai i kekahi o ko lākou mana pono. E kīpī i nā hua'alea momona a hoʻohui i nā mea laumāne, salsas, salads, a me ka oatmeal.
• Kiwifruit: Ka hōʻiliʻiliʻana o Kaleponi i kēia mau koina Hina a hiki i ka mahinaʻo Nowemapa, akā, hiki iāʻoe keʻimi i nā hua momona ma nā hale kūʻai i ka wā hoʻoilo. Mālama kaʻono i ka momona o ka meaʻai.
• Kumquats:ʻO ka peelēʻai o kēia hua o ka huaʻano bite-nui iʻoi aku ka maikaʻi ma mua o nā'āpana a me nā meaʻoluʻolu i loko, akāʻo ka hui pūʻana, e hopena i kahiʻala o keʻahu. E like me ka nui o nā huaʻaina, kumukū ke hāʻawi aku i ka lālā nui o ka huaʻaʻau C, me ka pōmaikaʻi o ka fiber i hoʻopiliʻia mai ka pele.

• Oranges: He waiwai i nā hale kūʻai i ka makahiki a pau, uaʻono maikaʻi nā'ōmole i ko lākou wā kanu mai ka mahinaʻo Nowemapa a hiki i Malaki.
• Nā Pears: Hiki i nā mea aloha pōhaku ke hoʻololi i kā lākou mau pilikino i nā pears ke hāʻule ka makani o ka peach a me ka nectarine. ʻOiai eʻono loa nā'ōʻaʻona,ʻo ka hopena o nā hoahānau o ka pua keʻano o ka loli o ko lākou kino a me keʻoluʻolu. Ma kahi'ōwili,ʻo ka momona waiwai momona ka pono ke loaʻa i ka lāʻau. E ho'āʻo i kēia meaʻawaʻawa me ka hoʻomaʻamaʻa pinepine .

• Kūlana : Noho hou i kahi'ōmato akāʻoi aku ka nui i loko o ka mau mea kanu A, e ulu ana ka persimmon i loko o ka pale-like, me kaʻoluʻolu e hoʻonani i nā meaʻono i paila i waho o kaʻili. E koho i ka Hachiya i ka manawa e hele kokoke ai i ka piko o mushiness e hōʻalo ai i kahi'ōlaʻiʻoluʻolu. Hiki iāʻoe ke leʻaleʻa i kaʻalaʻala o nā manaʻo o Fuyu oiai lākou e mau nei i kahi kānalua; eʻoki ia mau mea no ka hōʻailona keu i ka salama, ka salsas, a me ka oatmeal.
• ʻO nā pomegranate:ʻO nā pomegerane i hoʻopiliʻia me nā Antioxidant i waena o 200 a me 1,400 mau kernel kernel of flavor. E aʻo i ka weheʻana i ka pomeraite a huki i nā'alela me ka liʻiliʻi loa e wehe i ka maʻalahi o kēia hua hoʻoilo.
• Kōkua: Me kaʻikeʻole i kahi ma waena o ka'ōlaʻi a me ka pua, hoʻokuʻuʻia ka mea hoʻonani i nā meaʻono e like me ko lākou uluʻana. Ponoʻoe e kuke iā lākou e wehe i ka hoʻopiʻiʻana o kēia huaʻona enigmatic. Hoʻomoʻi iā lākou i loko o ka waina a me ka sugakeke e hoʻololi i ia mau mea me ka meaʻai maʻalahi a me ka waiwai kūpono o ka waiwai mai i nāʻano huaora, nā mineral, a me nā mea pono pono'ī.

ʻO nā huaʻai i ka wāʻo Nowemapa

• Artichokes:ʻAʻole paha e kani likeʻole ka pua'ōmaʻomaʻo o ka lāʻau kākalaioa, akāʻo artichokes e hāʻawi aku i kahi alaʻoluʻolu a me kaʻoluʻolu e loaʻa ai kāu hopena palekana o ka huamaʻa C. E hahai i kekahi mau'ōlelo kōkua eʻoki a oki i kahi artichoke e like me ka pro.

• Nā Beets: Pono mālamaʻia, e hāʻule i ka beets ma hope o ka hoʻoilo. Kohu, kaʻaila, aiʻole ka mahuhiʻana iā lākou no ka'enela momona o ka konupūmā, ka hao, a me ka pale.
• Bok choy: Ma keʻano pili i ka kāpī, hiki i ke keiki bok choy ke'eliʻokiʻia i kaʻalani a hoʻouluʻia i nā paina a i hoʻolimalimaʻia me kaʻoluʻolu i nā mea mahana. Hoʻomaʻaʻia ka pahu nui nui e like me kāu e makemake ai i nā'ōpū'ē aʻe. Hoʻokahi kīʻaha o bok choy e hāʻawi ana i ka hoʻomoe 100 percent o kāu lā o kēlā me kēia lā o ka huaʻai A.
• Hoʻopukaʻo Brussels: Lawe i kahi'ōpala o Brussels ma loko o ka laina kiko'ī ma ka hale kūʻai, a laila e hoʻololiʻoe i kekahi mau poʻo. Laweʻia kahi hana no ka hoʻokaʻawaleʻana i nā kāpili liʻiliʻi mai ke kumukū, akā,ʻo ka hapa nui o nā mea kūʻai e kūʻai aku iā lākou i nā mea lapuwale a i hoʻopaʻaʻia paha. E ho'āʻo i ka'ōhinu'ōpiopio a Brussels e ulu me chorizo no ka'ōlaʻa paʻi piha i nā huaola huapona, minerals, a me omega 3 mau momona.

• Chard:ʻO ka nani loa o ka'ōpū lau,ʻo ka chard (i kapaʻia he'ūlapa Swiss) he kūlana maikaʻi kona. ʻAʻole ia he mea kupanaha, no ka mea,ʻo ia ka chard e hoʻopuka i nā huaola K, A, C; ke kino magnesium; a me nā mea nui o ka pālolo, hao, a me ka fiber.
• ʻO Daikon: He līlū nui eʻoluʻolu ke nānā aku e like me kahi kāleka keʻokeʻo, nā daikon i nāʻaila Asian. E hauʻoli i nā mea i hoʻoluliluaʻia, i'ōhinuʻia, aiʻokiʻokiʻia, aiʻole i'ōkomoʻia a maloʻo, a loaʻa ka pōmaikaʻi i hoʻopōmaikaʻiʻia o ka huaʻai B6, i waena o nā meaʻai'ē aʻe.
• Fennel: Me kahi lālā pauʻole o ka laikini, hoʻonuiʻo fennel aromasona i ka'ōpala hou i nā mea kanu i ka Mediterranean, salakeke, a me nā kauā. ʻO ka pākuʻi, nā'ōpū, a me nā hulu manu e hana i kahi maikaʻi maikaʻi o ka huaʻaina C i kāu pāpale.
• ʻO Rutabagas:ʻO kahi'ōpiopio i hanaʻia mai ka kāpena a me ka paʻiwi, rutabagas e hāʻawi aku i kahi'ē aʻe i nā mea kanu pālahalaha. Hiki nō hoʻi iāʻoe keʻoki ia mau mea i loko o ka pupuhi, puree iā lākou i loko o ka pupuhi, a hoʻololi iā lākou i mea lawe maikaʻi ma nā kui. He kumu maikaʻi lākou o ka huaora C, manganese, a me ka pālolo.
• Squash, ka hoʻoilo:ʻO nā kumukūʻai kūʻai nui he 10 aʻoi aku paha o nāʻano o ka māka o ka hoʻoilo ma ka wā e hiki mai ai ka hōʻiliʻiliʻana o ka hōʻiliʻili. ʻOiaiʻo ia keʻano o nā hua, heʻano nui nā'ōpala o ke kauwela ma ka papaʻaina. ʻO nāʻanoʻokoʻa a pau he lapaʻau maikaʻi o ka meaʻaiʻo A, me ka hoʻohui pūʻana i nā meaʻai'ē aʻe.
• Kaomiho:ʻO kēia mauʻano, i kapaʻiaʻo Ierusalema artichokes, e like me ke aʻa aʻapa akā keʻono i ka momona a me ka momona i ka wā e hoʻomoʻo aiʻoe, e hoʻolapalapa, pākī, paila, puree, a me ke kuhinu. ʻO kekahi lālā o kaʻohana puaʻaleʻa, hāʻawi lākou i ka maʻalahi a me ka hoʻopiʻiʻana o ka pālaʻi me ka ukiuki haʻahaʻa haʻahaʻa.
• Turnips: Ke hui pū nei kēia kīhālā kumu i ka hana o ka lālā me ka peppery bite o arugula, ko lākou mau pili pili loa i kaʻohana kūpō. Ke hana maikaʻi nei ka'ōpala i nā'ōlū a me nā mea'ūpala, aiʻole e hiki iāʻoe ke'ākena i ke kī a kau aku i kahi salakeke. Aia nā'ōmole iʻoi aku ka waiwai nui ma mua o nā pūpū; hoʻoulu iā lākou me kaʻailaʻoliva, kaʻaila a me ka paʻakai, ka paʻakai, ka pepa, a me nā meaʻulaʻulaʻula no kahi kīʻahaʻaoʻao maʻalahi.