Nutrition,ʻano, a me ka hoʻohanaʻana o nā pepitas
ʻO Pepita ka manawa lōʻihi o ke kumukānāwai o Sepania no nā huaʻaina. Hoʻohanaʻia ka'alaʻau i nā meaʻai Mexican a he meaʻai nui ia i ka United States. Hiki i nā pepitas ke hoʻomākaukau i nāʻano likeʻole a hiki ke lilo i mea hoʻohui nui i ka nui o nā kīʻaha. ʻO ka pepitasʻaʻole wale i ka meaʻono, akā hāʻawi lākou i ka meaʻai nui.
Hiki ke loaʻa i ka Pepitas i hoʻomahaʻia ma nā mālū, i nā aho ikaika e hoʻopiha i ka waenakonu o nā pauka, aiʻole Cucurbita .
Hiki ke kiʻi liʻiliʻiʻia nā pepitas mai ka waena o ka'auka a holoiʻia ma lalo o ka wai anuanu e kōkua ai e hoʻokaʻawale iā lākou mai ke kino. Hiki ke kōkuaʻana i ka hoʻomaʻemaʻeʻana i nā pani i ka hopena.
Pau pū me. Pepitas Hulled
I ka lawe muaʻiaʻana mai ka pauku, he uluʻeleʻele, pehu keʻokeʻo, a he'ōpū paha. Heʻai ka shell a hāʻawi i ka nui o keʻano a me ka fiber. ʻO ka piha o nā pani (me ka hull ma keʻano) e maʻa mauʻia ma mua o ka hoʻohanaʻana. ʻOiai heʻoi aku ka nui o ka paʻakai o ka paʻakai i ka pauʻana o ka piha i kaʻaila kuʻuna, hiki ke hanaʻia a hoʻomaʻamaʻaʻia me nāʻano mea kanu likeʻole a me nā meaʻala e hāʻawi ai i kahi meaʻono.
Ke hoʻopiliʻia kahi pepita, ua weheʻia ka poʻei waho a paʻakikī e hōʻike i kahi'ōmole,'ōmaʻomaʻo. ʻO kahi pepita hulili heʻalā maikaʻi a me keʻano like me kaʻano o ka hua'ōmaʻomaʻo. ʻO ka'ōpala ke māmā a me ka momona, e hoʻomaʻemaʻe ia i nā mea a pau mai nā mea momona momona i nā moa.
Pepita Nutrition
He kiʻekiʻe nā Pepitas i ke fiber, ka hao, a me nā mineral e like me ka māmā a me ka magnesium. E like me ka nui o nāʻano, he nui nā momona o ka pepitas, aʻo ka hapanui o ia mau mea ua manaʻoʻia he naʻau maikaʻi . Hoʻokahi kīhaha kīʻaha o ka'ōpala, kahi pani i kahi pani he 180 calories, 14 grams ka momona (3.5 mau momona momona), 4 grams o nā'ōpalu'aleʻa, 3 grams o ke fiber, a me ka 15 pakeneka o ka waiwai o ka hao.
Hoʻopili pinepineʻia nā pani piha i mua o ke kūʻaiʻana a hiki i ka loaʻa o ka paʻakai a iʻole kaʻaila hou i huiʻia i ka wā e hōʻiliʻili ai. He mea nui e nānā i nā meaʻai a me ka hōʻailonaʻai pono e hoʻoholo i ka paʻakai a me ka momona o nā hale kūʻai me kaʻaila i kūʻaiʻia ma ka hale kūʻai, no ka mea, hiki ke loli ka meaʻai mai ka mīkini i ka laikini.
Pehea eʻai ai i ka Pepitas
ʻOiai kaʻai waleʻia o ka pepitas a pau i kaʻaila a me ke'āpena, hiki ke hoʻohanaʻia ma waena o nāʻano likeʻole o ka piko o ka pepita. Ma muli o ko lākouʻoluʻoluʻoluʻolu a me ka'enela nui o kaʻaila, he loli nui nā pani no nā hua pine i pesto .
Hoʻopomoʻo Pepitas i ka'ōpala, ke kiko, a me nā meaʻai nā meaʻai i kaʻaina kakahiaka, nā granolas, a me nā alahele hui. Hiki ke hoʻohanaʻia i nā pepitas i loko o ka palaoa meaʻai āpau no ka meaʻala hou a me keʻano, a i hoʻohanaʻia paha ma kahi o ka pīpī i nā meaʻai a me nā kukui, e like me keʻano o ka pila . He mea maikaʻi loa nā Pepitas e hoʻomau i ka lima e kāpīpī i nā salama, nā lawaiʻa raiki, aiʻole kekahi ipuʻai e hiki ke hoʻohana i ka meaʻai hou.
Ma mua o kou hoʻokuʻuʻana i nā kīpū mai kaʻeku, e noʻonoʻo pehea e hiki ai iāʻoe keʻoliʻoli i kēia mau hanaʻohi.