He olakino nā lauʻai maloʻo?

Anter

• Waiwai waiwai
• Nā mea hoʻohui a me nā preservatives
• Nā pono kūpono
• Ke laina lalo
• Pehea e ʻoki ai i nā hua a me nā mea kanu

Manaʻo pinepine ʻia nā mea kanu paʻahau i kumu kūʻai maʻalahi a maʻalahi hoʻi i nā mea kanu hou.

ʻAʻole maʻamau lākou a maʻalahi hoʻi e hoʻomākaukau akā ʻoi aku ka lōʻihi o ke ola a hiki ke kūʻai ʻia i ka makahiki holoʻokoʻa.

Eia nō naʻe, kānalua paha ʻoe inā paha he mea olakino ka huehue huehue i ka papaʻai maikaʻi.

Nānā kēia ʻatikala inā he olakino nā huaʻai paʻahau.

Waiwai waiwai

Ma muli o ka paʻahau o nā mea kanu ma hope koke o ka ʻohi ʻana, hoʻomau lākou i ka hapa nui o kā lākou mau meaola.

I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi ʻana ʻaʻole hiki i ka blanching a me ka hau ʻana i nā mea ʻai ke hiki i 2 mau mahina ke hoʻololi i kā lākou ʻike phytochemical ().

Eia nō naʻe, hōʻike ʻia nā noiʻi e hiki i ka paʻa ʻana ke hoʻololi i ka waiwai kūpono o kekahi mau mea kanu a me nā kikoʻī kikoʻī ʻokoʻa.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi ua ʻoi aku ka kiʻekiʻe o ka broccoli paʻahau i ka riboflavin, hoʻohālikelike ʻia me ka broccoli hou, ʻoiai ʻo ka pī pi i hoʻohaʻahaʻa ʻia ma kēia huaola ().

Hoʻohui ʻia, ʻoiai ʻo ka pī piʻi, kāloti, a me ka milo ma lalo o ka beta carotene, ʻaʻohe mea ʻokoʻa i ʻike ʻia ma waena o nā pīni ʻōmaʻomaʻo a me nā ʻōpuʻu ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka paʻakai, kale ʻaoa ʻole i loaʻa ka nui o nā antioxidant ma mua o ka kale hou, e ʻōlelo ana e hoʻonui paha ka hau i ka maʻi antioxidant o kekahi mau mea kanu (3).

Ma ka ʻaoʻao ʻē aʻe, hiki i ka blanching ke alakaʻi i ka hōʻemi nui i nā mea momona wela, e like me ka wikamina C a me ka thiamine.

Wahi a kekahi loiloi, hiki i ka huaola C ka ʻike o kekahi mau mea kanu ke hoʻemi ʻia e 10-80% i ka wā o ka blanching a me ke kaʻina hana hau, me ka nalo ʻana o ka nutrient ma kahi o 50% (4).

E hoʻomanaʻo i nā ʻano kuke ʻē aʻe, e like me ka paila ʻana, hoʻomoʻa ʻana, a me ka microwaving, hiki ke alakaʻi i ka nalo ʻana o ka momona, ʻoiai i nā mea ʻai hou a i ʻole nā ​​kēpau (,).

Mālama mau nā mea kanu paʻahau i ka nui o kā lākou meaʻai. Eia nō naʻe, hoʻonui a hoʻemi paha ka hau i ka waiwai waiwai o kekahi mau mea kanu.

Nā mea hoʻohui a me nā preservatives

Ke koho ʻana i nā mea kanu paʻahau, he mea nui mau ke nānā pono ʻana i ka lepili hoʻohui pono.

ʻOiai ʻo ka nui o nā mea kanu paʻahau ʻaʻohe mea additives a me nā preservatives, loaʻa i kekahi ke hoʻohui i ke kō a i ʻole ka paʻakai.

Hoʻohui pū ʻia kekahi mau mea kanu paʻalulu me nā sauces premade a i ʻole nā ​​kāwili ʻana, hiki ke hoʻohui i ka ʻono akā hiki ke hoʻonui i ka nui o ka sodium, momona, a i ʻole nā ​​calorie i ka huahana hope loa.

Inā ʻoe e hoʻāʻo e ʻokiʻoki i nā calorie a lilo i ka paona, makemake paha ʻoe e lele i nā mea kanu i paʻa i piha i nā mea kiʻekiʻe calorie e like me ka waiū kāleka, ka waiū tī, a me ka gravy.

Hoʻohui ʻia, makemake paha ka poʻe me ke koko kiʻekiʻe e nānā pono i ka sodium i loko o nā mea kanu hau a ʻohiʻohi i nā huahana me ka ʻole o ka paʻakai.

Hōʻike nā noiʻi e hiki i ka hōʻemi ʻana i ka lawe ʻana i ka sodium ke kōkua i ka hoʻohaʻahaʻa i nā pae o ke koko, keu hoʻi i kēlā mau mea me ke koko kiʻekiʻe (,).

ʻOiai ʻo ka nui o nā mea kanu paʻahau ʻaʻohe mea hoʻohui a me nā preservatives, hiki i kekahi ʻano ke komo i ka paʻakai, kō, kō, a me nā mea ʻono.

Nā pono kūpono

Hiki ke hoʻomākaukau pinepine nā mea kanu paʻahau me ka hoʻāʻo liʻiliʻi, e hoʻolilo iā lākou i kahi koho wikiwiki a maʻalahi hoʻi i nā mea kanu hou.

ʻOi aku ka maʻalahi o lākou ma mua o nā mea kanu hou a makemake e loaʻa kahi ola lōʻihi, e kōkua ana iā ʻoe e loaʻa i ka nui bang no kāu Buck.

ʻO ka mea hou aʻe, loaʻa lākou i ka makahiki holoʻokoʻa, ʻo ia hoʻi hiki iā ʻoe ke leʻaleʻa i kāu mea kanu punahele me ka nānā ʻole inā paha i ke kau.

ʻO ka hoʻohui ʻana i nā mea kanu paʻakai i kāu papaʻai he ala maʻalahi ia e hoʻonui ai i kāu lawe ʻana i nā meaola nui, e like me ka fiber, antioxidants, vitamina, a me nā minelala ().

Hoʻohui, hōʻike ʻia nā noiʻi e hoʻonui ʻia kāu lawe ʻana i nā mea kanu me ka haʻahaʻa o nā kūlana e like me ka maʻi puʻuwai, maʻi ʻaʻai, ʻano diabetes 2, a me nā mea hou aku (,,,).

Kūpono, hoʻolimalima, a loaʻa i kēlā me kēia makahiki ka makahiki. Hoʻohui pū ʻia ka hoʻonui ʻana i kāu lawe ʻana i nā mea kanu me kekahi mau pono olakino.

Ke laina lalo

ʻOiai paha he mau ʻano ʻokoʻa ma waena o nā mea kanu like ʻole a me nā mea kikoʻī kikoʻī, mālama mau nā mea kanu paʻahau i ka hapa nui o kā lākou waiwai waiwai.

ʻO ke ala āu e kuke ai i nā mea ʻai huʻihuʻi hiki ke hoʻopili i kā lākou mea momona, a ʻoiai loaʻa i nā kō, nā paʻakai, a me nā mea ʻono i hoʻomoʻa ʻia.

Eia nō naʻe, no ka hapanui, hiki i nā mea kanu paʻahau ke lilo i mea momona a maʻalahi hoʻi i ka papaʻai kaulike.

Pehea e ʻoki ai i nā hua a me nā mea kanu