ʻO kēia meaʻaiʻono a mahalo loa no nā'ōmole'ōpala momona e hoʻolako i kou kino me kahi lapaʻau o ka meaʻai. Aia nā'āpana Collard i loko o kaʻohana kanu huluhulu a pono e hoʻokomoʻia i kāuʻai no ko lākou mau pono olakino paʻakikī. He kiʻekiʻe loa nā gela Collard i nā Vitamini K, A, C a hoʻolālā a me ka mineganese manganese a me ka calcium. Hoʻomaopopoʻia nā Collards e hoʻoiho i ka cholesterol toto, e pale i ka maʻi kanesa, e hāʻawi i ke kākoʻo o ka cardiovascular a he kiʻekiʻe loa i ka fiber e hāʻawi pū ana i nā mea ola. Eʻoliʻoli i kēia mau antioxidant, nā lau anti-inflammatory i nā manawa hiki iāʻoe!
Ka mea e pono ai
- 6 'ai nā kīʻahaʻaila (1 paipu, iʻokiʻia i loko o 1/2ʻelima wili)
- 1'inikena mīkini o kahi hoʻokipa hou (peeled a kāwiliʻia a hoʻopihaʻia paha)
- 1 pākiki liʻiliʻi liʻiliʻi (pēhiʻia a i hoʻokauʻia)
- 1/4 teaspoon ka'ōpū pepa maloʻo hou
- 1/4 teaspoon ka paʻakai (aiʻole 1 punetā
- nama shoyu )
- 1 punetune
- agave nectar
- Kō koho: 1 teaspoon
- kaʻaila momona (e like me ka sesame, ka niu a me kaʻoliva)
Pehea e hana ai
Hoʻopili i nā meaʻai a pau. Hiki paha iāʻoe ke kānoe i nā kī me kou mau lima e hoʻomaopopo i nā mea maikaʻi a pau i hoʻolaha nuiʻia ai ke kapaʻaʻahu. Hiki iāʻoe keʻai koke aʻae paha e noho no kahi hola. Hāʻawi kēia i ka manawa no ka meaʻono e hoʻoulu ai a e ho'ēmi ai nā greens.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 569 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 219 mg |
| Nā Carbohydrates | 116 g |
| Fiber Dietary | 32 g |
| Pāmua | 29 g |