He mea maʻalahi kēia "salad" a Kelelani e hana mau ai koʻu makuahine me ka pēpēʻo Western (yang baechu). I ka wā eʻai ai mākou, e hoʻomanaʻo pinepineʻo ia i keʻano o kona hoʻohanaʻana i kēia i mea pani no kimchi i kona manawa i neʻe mua ai iʻAmelika. ʻAʻole hiki iā ia keʻike pinepine i ka kāpena Korean aʻaʻole hoʻi i loaʻa kahi wahi e mālama ai, manawa a me nā mea hana e pono ai ka hana nui o kimchi.
I kēia mau lā, i kēia manawa hiki iāʻoe ke maʻalahi i ka loaʻaʻana o nā mea pale i loko o nā hale kūʻai, he mea maʻalahi kēia Korean lawallawlaw. ʻAʻole hiki i ka mayo, no laila ua māmā kēia kapu a me nā hoa pai i nāʻai pīkino a me nā mea Korea.
Ka mea e pono ai
- 1 ke kīleʻa liʻiliʻi liʻiliʻi, i'ōwiliʻia i loko o nāʻili liʻiliʻi, aiʻole keʻeke o ka kāpena kāpiliʻia no kaʻaʻaʻole
- 1 ka'ōmoleʻulaʻulaʻulaʻula (koho)
- 1 kaʻalani, i'opalaniʻia
- 4 aiʻole 5 mau maʻiʻino, iʻokiʻia
- 1 kaloka, hoʻopiliʻia (kō koho)
- 3 cloves kele, minced
- 2 tbsp soy sauce
- 2 tbsp vinegar
- 1 tbsp sesame hui
- 2 tbsp sugar
- 1 tbsp nā seedame sesame
- 2 tbsp pākīʻulaʻula (kochukaru)
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E hoʻopili i nā mea hana maʻalahi.
- E ninini ma luna o ke kāpena, nā'ālika a me nāʻehu.
- Hoʻohui e hoʻohui.
- Hiki iāʻoe keʻai i ke Korean lawlaw wawe a kali paha i mau hola no nā meaʻono e hoʻonui a hoʻohui.
ʻO Ka Moʻolelo Kiko o Ka Papa
He wā lōʻihi ka hoʻohana 'ana i kaʻohe a me ka lāʻau lapaʻau. Ua kūkuluʻia mai kahi kāpuni ulu, kahi mea kanu i pili loa i ka nānāʻana i nā kālepa a me kale, no ka mea ua hakuʻia nā lauʻaʻole i lilo i poʻo.
Manaʻoʻia ua laweʻia mai ka kāpena'āhiu i'Europa i ka makahiki 600 BC e nā hui o Celtic. Ua uluʻo ia ma nā'Āne Helene kahiko a me nā Roma, a ua mālama nuiʻia e nā poʻe e like me keʻano o ka hanaʻana i nāʻano olakino.
Ma o ka moʻolelo, ua hoʻohana nā kuʻuna a me nā kāpena i ka kāpena e hana i nā maʻi maʻi, nā maʻi pipili, nā pilikia, no ka hoʻouluʻana i ka pūnaewele immune a me ka hakakāʻana i ka ua a me ke anu, nā maʻi e hōʻeha ai nā mea iʻehaʻia, no ka hana kūpono o ka pūpū pūpū a no ka mālamaʻana i ka dementia. Kāpena, me ka broccoli, ka puaʻaʻala a me ka pulupulu e ulu ana , he kaulana no ka hakakāʻana i ka maʻi kanesa.
ʻOiaiʻaʻole i maopopo i ka wā a i kahi i uluʻia ai ka kāpīʻau iʻikeʻia i kēia lā,ʻo ka'oinaʻana o ka kāpena i hālahalaha ma ka'ākau oʻEulopa a hiki i Kelemānia, Polani a me Rusia, kahi i lilo ai i mea kanu kaulana loa i nāʻano meaʻai o ka'āina. Hoʻokumuʻia ka poʻe Italia i ka hoʻouluʻana i ka kāpena Savoy . ʻO Rūsia, Polani, Kina a me Iapana kekahi mau mea hana nui o kāpī i kēia lā.
Nā Huakaʻi Ola Kāpena
Nui nāʻano maikaʻi'ē aʻe me nāʻano likeʻole o ke kāpena, akā e ho'āʻo pinepine e pale i ka kāpena i mālamaʻoe i nā meaʻai i ka mea kanu.
Hiki i nā kāpese ke hāʻawi aku i nā huaʻai he nui. Heʻoiaʻiʻo, e kahaha pahaʻoe i kaʻikeʻana heʻoi aku ka maikaʻi o ke kāpī i ka huaʻai C ma mua o nā alani a me nā hua'ē aʻe. ʻO ka Vitamin C, he antioxidant, kōkua i ka ho'ēmiʻana i kaʻaʻahu a me ka haʻalulu i loko o ke kino. ʻO ka'atila kekahi i loko o ka fiber, mea pālolo a me nā meaʻai'ē aʻe.
ʻO kekahi o nā mea kanu,ʻo ka kāpena ka calories haʻahaʻa a me ka momona. Hoʻokahi kīʻahaʻokiʻoki,ʻeleʻele 21 nā calorie wale nō,ʻaʻohe o kēlā me kēia calorie, e like me ka Daily Database.
Kaupīpī ka'atila i nāʻano huaora a me nā alumina, i ka nui o ka mau C a me K.ʻOiaʻiʻo, hoʻokahi kīʻaha o ka kāpena kāpena i hāʻawiʻia he 91.7% pakeneka o kāu mau hua lapaʻau K a pau a me 50.3% o kāu mau hua lāʻau Camin C. ʻO ka'atila he kumu maikaʻi loa ia o ka manganese, ka huaʻa B6 a me ka palahalaha, a he kumu maikaʻiʻo B1 a me B2, calcium, potassium, vitamin A a me ka magnesium. ʻO ka huapalapala kahiʻohe hao, zinc a manganese.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 168 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 432 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 8 g |
| Pāmua | 6 g |