ʻO nā kūmole meaʻai olakino - Kupu ʻo Brussels

Heʻuʻuku, pōʻai, nā lau ʻōmaʻomaʻo ʻōmaʻomaʻo ʻo Pelekia. ʻO lākou pinepine ma kahi o 1 a 2 ʻīniha (2.5 a 5 centimita) ākea. Pili lākou i ka ʻohana kāpī, kahi e komo pū ana me kale, broccoli, greens collard, a me cauliflower. ʻO ka ʻoiaʻiʻo, ua like nā ʻōpuʻu o Brussels me he cabbages liʻiliʻi, akā ʻoi aku ka momona o ka ʻono.

Palupalu nā ʻōpala o Brussels no ka ʻai ʻana ke kuke ʻia; lawelawe ʻia lākou i ka maka ke wāwahi ʻia. Ua piha lākou i nā meaola a hiki ke hoʻopili ʻia i nā meaʻai he nui.

No ke aha e maikaʻi ai lākou

Piha ʻo Brussels i nā huaora, nā minelala, a me nā fiber. Hiki iā ʻoe ke helu i nā ʻōpuʻu o Palukela e kākoʻo i kou ʻōnaehana pale, ke olakino a me ka iwi iwi, a me nā mea hou aʻe. ʻO ka ʻai ʻana i kekahi mau ʻōpala o Brussels e hāʻawi iā ʻoe i ka nui o ka wikamina C a me ka lāʻau K.

Kūlana kiʻekiʻe ʻo Brussels i nā antioxidants, ma hope pono o ka kale a me ka milo. ʻO nā Antioxidant nā mea i hiki ke kōkua iā ʻoe e noho olakino ma ka pale ʻana i ka hōʻino ʻana o ka cell i loko o ke kino. ʻO ka hapalua kīʻaha (120 milliliters, mL) o nā kuke Brussels i kuke ʻia e hāʻawi iā ʻoe kokoke i ka hapalua o kāu nui o ka vitamina C i kēlā me kēia lā.

Nui nā huaora a me nā minelala ʻē aʻe i kupu ma Brussels, e like me ka wikamina A, potassium, a me folate. ʻO ka ʻai mau ʻana i nā ʻōpuʻu o Brussels a me nā mea kanu like like ke kōkua paha i mea e pale aku ai i nā maʻi ʻino he nui, ʻoiai ʻaʻole hōʻike ʻia kēia.

Hoʻopiha piha nā ʻōpala ʻo Brussels. Hoʻopili paʻa ʻia nā lau a paʻa. He haʻahaʻa hoʻi lākou i nā calorie, no laila hiki iā lākou ke kōkua iā ʻoe e mālama i kahi kaupaona olakino. ʻO kahi kīʻaha (240 mL) o Brussels sprouts ma kahi o 3 mau (g) ​​kēlā me kēia o nā fiber a me nā protein a 75 wale nō calories.

Inā ʻoe e lawe i ka lāʻau hoʻoliʻiliʻi koko, warfarin (Coumadin), pono paha ʻoe e kaupalena i kāu lawe ʻana i nā meaʻai i kiʻekiʻe i ka huaora K. ʻO Warfarin ka mea e emi iki ai ke koko. ʻO ka Vitamin K a me nā meaʻai i loaʻa ka huaola K, me nā kupu pū o Brussels, hiki ke hoʻopili i ka hana ʻana o nā mea koko.

KE ANA O LAKOU I KAUKAU AI

Ma mua o kou kuke ʻana i ka ulu ʻana o Brussels, e holoi a hoʻomaʻemaʻe iā lākou. E ʻoki i ka lalo paʻakikī a hemo i nā lau lau mae. Ke hoʻomaʻemaʻe i nā ʻōpala o Brussels ma mua o ka kuke ʻana, ʻokiʻoki i kahi kinona X i ka lalo ma hope o kou ʻoki ʻana i ka lalo paʻakikī. E kōkua kēia iā lākou e kuke kaulike.

Hiki ke hoʻohui ʻia ʻo Brussels sprouts i kēlā me kēia pāʻina a hoʻomākaukau ʻia i kekahi mau ala maʻalahi, e like me:

• Pīkini uila i loko o kahi pola palekana microwave me kahi kīʻaha hapahā (60 ml) o ka wai ma kahi o 4 mau minuke.
• Māhu i loko o ka ipu liʻiliʻi ma ke kapuahi me ka ʻīniha (17 ml) o ka wai. Uhi a kuke no 5 a 10 mau minuke.
• ʻAi me ka aila ʻoliva ma kahi pā no 25 a 30 mau minuke ma 400 ° F (204 ° C). E hoʻomoʻi i kahi paʻakai a me ka pepa, a i ʻole nā ​​mea ʻono ʻē aʻe e like me nā pepelu ʻulaʻula.
• Pāʻālua ma luna o ke kapuahi me ke kālika a me ka aila ʻoliva. E hoʻomoʻi i ka moa, nā hua, a me nā pīni no ka pāʻina nui. Hoʻohui pū i ka palaoa a i ʻole ka pulina nui fiber pū kekahi.

ʻAʻole koi ʻia ka paila Brussel sprouts no ka mea ua nalo ka hapa nui o ka wikamina C me kēia ʻano kuke.

KAHI E IKE AI I NA BRUSSELS SPROUTS

Loaʻa nā ʻōpala o Brussels i kēlā me kēia makahiki ma ka ʻāpana kūʻai mea kūʻai mai. E ʻike ʻoe iā lākou ma kahi kokoke i ka broccoli a me nā greens ʻē aʻe. Koho i nā ʻōpala ʻo Brussels i kūmaʻomaʻo a ʻōmaʻomaʻo ʻōmaʻomaʻo. Hōʻalo i nā ʻōpuʻu o Palukela i palupalu a melemele paha.

Kau i nā hua o Brussels ma kāu papa inoa kūʻai hebedoma. E noho lākou i loko o ka pahu hau no 3 a 5 mau lā.

HOʻOLOHE

Nui a hewahewa nā ʻaoʻao Brussels sprouts. Eia kahi e hoʻāʻo ai.

Nā Pono

• ʻO ka hapalua paona (227 g) kupu ʻo Brussels
• ʻO ka hapalua kīʻaha (120 mL) ka moa moa, haʻahaʻa-sodium
• Hoʻokahi teaspoon (5 mL) wai lemon
• Hoʻokahi teaspoon (5 mL) ʻumiʻumi brown (spicy)
• Hoʻokahi teaspoon (5 mL) thyme (hoʻomaloʻo)
• ʻO ka hapalua kīʻaha (120 g) mushroom (ʻoki)

Nā ʻōlelo aʻo

1. Kupu ʻo Brussels a ʻokiʻoki i ka hapalua. ʻO ka māhu a hiki i ka palupalu, no 6 a 10 mau minuke, a i ʻole microwave i luna no 3 a 4 mau minuke.
2. I loko o kahi ipu hao ʻole, e lawe mai i ka wai i kahi pala.
3. E kāwili i ka wai lemon, ka sinapi, a me koume. E hoʻomoʻi i nā momona.
4. E paila a hiki i ka manawa e hoʻemi ʻia ai ka pala e ka hapalua, no 5 a 8 mau minuke.
5. Hoʻohui i nā kupu a Brussels (a i ʻole nā ​​mea ʻai i kuke ʻia).
6. E kīloi maikaʻi e kāwele me ka meaʻai.

Puna: Ke Keʻena mahiʻai ʻo United States

ʻO nā kūmole meaʻai olakino - kāpena Brussels; Nā meaʻai māmā - Kupu mai ʻo Brussels; ʻO ka hōʻemi kaumaha - sprouts ʻo Brussels; Papaʻai olakino - kupu ʻo brussels; Wellness - kupu ʻo Brussels

Pūnaewele ʻo Academy of Nutrition and Dietetics. ʻO ke alakaʻi o ka mea hoʻomaka i nā mea kanu kolose. www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables. Hoʻohou i Pepeluali 2018. Loaʻa iā Iune 30, 2020.

Pūnaewele ʻoihana mahiʻai ʻo US. Kahi alakaʻi hua manawa: ulu ʻo Brussels. snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts. Loaʻa iā Iune 30, 2020.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

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