7 mau kumu e ʻai ai ʻoe i ka asparagus hou aku

Anter

• 1. Nā Nutrients he nui akā he kakaikahi wale nō nā punaewele
• 2. Kumuwaiwai maikaʻi o nā Antioxidant
• 3. Hiki ke hoʻomaikaʻi i ke olakino Digestive
• 4. Kōkua i ke kākoʻo i kahi hāpai olakino
• 5. Kōkua i ke kaomi koko haʻahaʻa
• 6. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha
• 7. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo
• 4. Kōkua i ke kākoʻo i kahi hāpai olakino
• 5. Kōkua i ke kaomi koko haʻahaʻa
• 6. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha
• 7. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

Asparagus, i kapa ʻia ma ke ʻano he ʻO Asparagus officinalis, he lālā o ka ʻohana lilia.

Hele mai kēia mea kanu kaulana i nā kala like ʻole, e like me ka ʻōmaʻomaʻo, keʻokeʻo a me ka poni. Hoʻohana ʻia ia i nā kīʻaha a puni ka honua, e like me nā frittatas, nā pāpaʻi a me nā mea hoʻoulu.

Haʻahaʻa hoʻi ʻo Asparagus i nā caloriu a piha me nā wikamina pono, nā minelala a me nā antioxidant.

Hōʻike kēia ʻatikala i nā pono olakino 7 o asparagus, kākoʻo ʻia e ka ʻepekema.

1. Nā Nutrients he nui akā he kakaikahi wale nō nā punaewele

Haʻahaʻa ʻo Asparagus i nā calorie akā ke kaena nei i kahi ʻano momona momona.

I ka ʻoiaʻiʻo, aia wale nō i ka hapalua kīʻaha (90 gram) o ka asparagus i kuke ʻia (1):

• Kalepona: 20
• Kumuʻiʻo: 2.2 gram
• Momona: 0,2 gram
• Puluniu: 1.8 gram
• ʻO Vitamin C: 12% o ka RDI
• Wikamina A: 18% o ka RDI
• ʻO Vitamin K: 57% o ka RDI
• Folate: 34% o ka RDI
• Pālima: 6% o ka RDI
• Phosphorous: 5% o ka RDI
• Wikamina E: 7% o ka RDI

Loaʻa iā Asparagus nā mea liʻiliʻi o nā micronutrients ʻē aʻe, e like me ka hao, zinc a me riboflavin.

He kumu maikaʻi loa ia o ka huaʻai K, kahi mea pono pono e pili ana i ka hoʻopili ʻia ʻana o ke koko a me ke olakino iwi ().

Hoʻohui, kiʻekiʻe ka asparagus i ka folate, kahi mea ponoola e pono ai no ka hāpai hāpai olakino a me nā hana koʻikoʻi he nui i ke kino, e like me ka ulu ʻana o ka cell a me ka hoʻokumu ʻana o DNA ().

Hōʻuluʻulu Manaʻo ʻO Asparagus kahi mea kanu haʻahaʻa-calorie kahi kumu maikaʻi loa o nā wikamina a me nā minelala e pono ai, ʻo ka folate a me nā huaora A, C a me K.

2. Kumuwaiwai maikaʻi o nā Antioxidant

ʻO nā Antioxidant nā mea kōkua e pale aku i kāu mau pūnaewele mai nā hopena ʻino o nā radical free a me ka stress oxidative.

Hāʻawi ke olakino oxidative i ka ʻelemakule, ka palaho mau a me nā maʻi he nui, e like me ka maʻi ʻaʻa (,).

ʻO Asparagus, e like me nā lau ʻōmaʻomaʻo ʻē aʻe, kiʻekiʻe i nā antioxidant. Hoʻopili kēia i nā huaora E, wikamina C a me glutathione, a me nā flavonoid a me nā polyphenols (6, 7).

Kūlana kiʻekiʻe ʻo Asparagus i ka flavonoids quercetin, isorhamnetin a me kaempferol (,).

Ua ʻike ʻia kēia mau mea i loaʻa i ke kahe o ke koko, hoʻohaʻahaʻa, anti-inflammatory, antiviral a me nā hopena anticancer i kahi ʻano kanaka, test-tube a me nā holoholona (, 11,,).

ʻO ka mea hou aʻe, loaʻa i ka asparagus poni nā pigment ikaika i kapa ʻia anthocyanins, e hāʻawi i ka mea kanu i kona kala ikaika a loaʻa nā hopena antioxidant i ke kino ().

I ka ʻoiaʻiʻo, ua hōʻike ʻia ka hoʻonui ʻana i ka ʻai anthocyanin e hōʻemi i ke kahe o ke koko a me ka makaʻu o ka puʻuwai a me nā maʻi puʻuwai (,,).

Hiki i kaʻai ʻana i ka asparagus me nā huaʻai a me nā mea kanu ke hāʻawi i kou kino me kahi pae o nā antioxidants e hāpai i ke olakino maikaʻi.

Hōʻuluʻulu Manaʻo ʻO Asparagus kahi kumu maikaʻi o nā antioxidant, me nā huaora C a me E, nā flavonoid a me nā polyphenols. Pale aku nā Antioxidant i ka hōʻiliʻili ʻana o nā radical manuahi ʻino a hōʻemi paha i kou makaʻu i ka maʻi maʻi mau.

3. Hiki ke hoʻomaikaʻi i ke olakino Digestive

Pono ka pulupuluʻai no ke olakino digestive maikaʻi.

ʻO ka hapalua wale nō o ke kīʻaha o ka asparagus he 1.8 mau huna o ka puluniu, ʻo ia ka 7% o kāu mau pono i kēlā me kēia lā.

Hōʻike nā noiʻi e hiki i kahi papaʻai kiʻekiʻe i nā hua momona a me nā huaʻai ke kōkua i ka hoʻemi ʻana i ka hopena o ke koko kiʻekiʻe, nā maʻi puʻuwai a me ka maʻi kō (,,).

He kiʻekiʻe kiʻekiʻe ʻo Asparagus i ka fiber insoluble, kahi e hoʻohui i ka nui i ka pahu a kākoʻo i nā neʻe o ka ʻōpū mau.

Loaʻa iā ia kahi liʻiliʻi o nā fiber soluble, i hoʻoheheʻe ʻia i ka wai a hana i kahi mea like me ka gel i loko o ka digestive tract.

Hānai ke ana i ke koʻohune aloha i ka ʻōpū, e like me ʻO Bifidobacteria a Lactobacillus ().

ʻO ka hoʻonui ʻana i ka helu o kēia mau koʻohune maikaʻi he mea nui i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hana i nā meaola kūpono e like me nā huaʻai B12 a me K2 (,,).

ʻO ka ʻai ʻana i ka asparagus ma ke ʻāpana o kahi papaʻai momona-momona kahi ala maikaʻi loa ia e kōkua ai i ka hālāwai ʻana me kāu pono o ka fiber a mālama i ke olakino digestive.

Hōʻuluʻulu Manaʻo Ma ke ʻano he kumu maikaʻi o ka puluniu, hoʻolaha ka asparagus i ka hana maʻamau a me ke olakino digestive a hiki ke kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai, ke koko kiʻekiʻe a me ka maʻi kō.

4. Kōkua i ke kākoʻo i kahi hāpai olakino

ʻO Asparagus kahi kumu maikaʻi loa o ka folate, i ʻike ʻia he huaola B9.

Hāʻawi wale kahi hapalua o ke kīʻaha asparagus i nā mākua me 34% o kā lākou pono folate i kēlā me kēia lā a me nā wahine hāpai me 22% o kā lākou mau pono i kēlā me kēia lā (1).

ʻO Folate kahi mea pono nui e kōkua i ka hana ʻana i nā hunaola ʻulaʻula a hana i ka DNA no ka ulu olakino a me ka ulu ʻana. He mea nui ia i ka wā mua o ka hāpai ʻana e hōʻoia i ka ulu olakino o ka pēpē.

Loaʻa ka lawa ʻana o ka folate mai nā kumuwaiwai e like me asparagus, nā lau lau ʻōmaʻomaʻo a me nā hua ke pale aku i nā kīnā neural tube, me ka spina bifida (,).

Hiki i nā kīnā neural tube ke alakaʻi i kahi o nā pilikia, mai ke aʻo ʻana i nā pilikia i ka nele o ka ʻōpū a me ka mālama ʻana i ka maʻi ʻaʻa i nā kīnā o ke kino (,).

I ka ʻoiaʻiʻo, pono nui ka folate i ka wā ma mua o ka hāpai ʻana a me ka hāpai mua ʻana e paipai ʻia nā mea hoʻopili folate e hōʻoia i ka hoʻokō ʻana o nā wahine i kā lākou koi.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Asparagus i ka folate (wikamina B9), kahi mea waiwai nui e kōkua ai e hōʻemi i ka pilikia o nā kīnā neural tube i ka wā hāpai.

5. Kōkua i ke kaomi koko haʻahaʻa

ʻO ke kiʻekiʻe o ke koko kiʻekiʻe ka mea i ʻoi aku ma mua o 1.3 biliona mau kānaka ma ka honua holoʻokoʻa a he pilikia nui ia no ka maʻi puʻuwai a me ka hahau ʻana ().

Hōʻike ka noiʻi i ka hoʻonui ʻana i ka lawe ʻana i ka potassium ʻoiai ʻo ka hōʻemi ʻana i ka paʻakai he ala kūpono ia e hoʻohaʻahaʻa ai i ke kiʻekiʻe o ke koko (,).

Hoʻoiho ka potassium i ke kahe o ke koko i ʻelua ala: ma ka hoʻomaha ʻana i nā paia o nā kīʻaha koko a me ka excreting ʻana i ka paʻakai ma o ka mimi ().

ʻO Asparagus kahi kumu maikaʻi o ka potassium, e hāʻawi ana i 6% o kāu koi i kēlā me kēia lā i kahi lawelawe kīʻaha hapa.

ʻO ka mea hou aʻe, ʻo ka noiʻi ʻana i nāʻiole me ke kiʻekiʻe o ke koko e hōʻike nei e loaʻa paha i nā asparagus kekahi mau waiwai hoʻohaʻahaʻa koko. I hoʻokahi o nā noi ʻana, hānai ʻia nāʻiole i kahi papaʻai me 5% asparagus a i ʻole ka papaʻai maʻamau me ka ʻole asparagus.

Ma hope o 10 mau hebedoma, ʻo ka ʻiole ma ka papaʻai asparagus ka 17% haʻahaʻa o ke kahe o ke koko ma mua o nā ʻiole ma ka papaʻai maʻamau ().

Ua manaʻo ka poʻe noiʻi he hopena kēia hopena ma muli o kahi hui hana i ka asparagus e hoʻonā ai i nā kīʻaha koko.

Eia nō naʻe, pono ka noiʻi kanaka e hoʻoholo inā loaʻa ka hopena like o kēia hui pū i nā kānaka.

I kēlā me kēia hihia, ʻo ka ʻai ʻana i nā mea kanu potassium-waiwai nui, e like me asparagus, kahi ala maikaʻi loa e kōkua ai e mālama i kou kaomi koko i kahi laulā olakino.

Hōʻuluʻulu Manaʻo Loaʻa i ka Asparagus ka potassium, kahi mineral e hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe. Hoʻohui ʻia, ua ʻike ʻia kahi noiʻi holoholona i ka asparagus i loko o kahi hui hana e hoʻonui i nā kīʻaha koko, no laila e hoʻohaʻahaʻa ana i ke kaomi koko.

6. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha

I kēia manawa, ʻaʻohe hoʻokolohua i hoʻāʻo i nā hopena o ka asparagus i ka pohō kaumaha.

Eia nō naʻe, he helu kona o nā waiwai e hiki ke kōkua iā ʻoe e lilo kaupaona.

ʻO ka mea mua, haʻahaʻa loa ia i nā calories, me 20 wale nō calories i ka hapalua kīʻaha. ʻO kēia ka mea hiki iā ʻoe ke ʻai i ka asparagus he nui me ka ʻole o ka lawe ʻana i kahi nui o nā calorie.

Eia kekahi, ma kahi o 94% ka wai. Hōʻike ka noiʻi e pili ana ka ʻai ʻana i nā mea momona haʻahaʻa me ka wai me ka pohō (,).

Nui ka waiwai ʻo Asparagus i ka fiber, i hoʻopili ʻia i ke kaumaha o ke kino haʻahaʻa a me ka pohō kaumaha (,).

Hōʻuluʻulu Manaʻo He nui nā hiʻohiʻona o Asparagus e hoʻolilo iā ia i meaʻai hoa kaumaha kaumaha. He haʻahaʻa ia i nā calories, kiʻekiʻe i ka wai a waiwai i ka fiber.

7. Māmā e hoʻohui i kāu papaʻai

Ma waho aʻe o ka momona, ʻono a maʻalahi hoʻi ka asparagus e hoʻokomo i kāu papaʻai.

Hiki ke kuke ʻia i nā ʻano like ʻole, e laʻa me ka paila, ka ʻū ʻana, ka mahu ʻana, ka hoʻomoʻa ʻana a me ka pala. Hiki iā ʻoe ke kūʻai i ka asparagus kēkē, i hoʻomākaukau ʻia a mākaukau e ʻai.

Hiki ke hoʻohana ʻia ʻo Asparagus i kekahi mau kīʻaha e like me nā salakeke, nā ʻūlū, nā frittatas, nā omelet a me nā pasta, a hana ia kahi ipu ʻaoʻao maikaʻi loa.

Eia kekahi, ʻoi loa ka uku a loaʻa ākea ma nā hale kūʻai nui.

Ke kūʻai aku nei i ka asparagus hou, e nānā i nā koʻokoʻo paʻa a paʻa, nā ʻōlelo aʻoaʻo paʻa.

Hōʻuluʻulu Manaʻo ʻO Asparagus kahi mea kanu ʻono a maʻalahi hoʻi i maʻalahi e hoʻohui i kāu papaʻai. E hoʻohui iā ia i nā salakeke, nā frittatas, nā omelet a me nā ʻūlū.

Ka Laina Lalo

ʻO Asparagus kahi mea momona a ʻono hoʻi i kēlā me kēia papaʻai. Haʻahaʻa ia i nā calories a me kahi kumu waiwai nui o nā meaʻai, e like me ka fiber, folate a me nā huaora A, C a me K.

Hoʻohui ʻia, ʻo ka ʻai ʻana i ka asparagus he nui nā pono olakino hiki ke loaʻa, me ke kaupaona ʻana, ka hoʻomaikaʻi ʻana i ka digestion, nā hopena hāpai hāpai olakino a me ke kaomi haʻahaʻa o ke koko.

Hoʻohui, he kumu kūʻai ʻole, maʻalahi e hoʻomākaukau a hana i kahi mea ʻono i ka helu o nā ʻanoʻai.

ʻO ka hapalua wale nō o ke kīʻaha o ka asparagus he 1.8 mau huna o ka puluniu, ʻo ia ka 7% o kāu mau pono i kēlā me kēia lā.

Hōʻike nā noiʻi e hiki i kahi papaʻai kiʻekiʻe i nā hua momona a me nā huaʻai ke kōkua i ka hoʻemi ʻana i ka hopena o ke koko kiʻekiʻe, nā maʻi puʻuwai a me ka maʻi kō (,,).

He kiʻekiʻe kiʻekiʻe ʻo Asparagus i ka fiber insoluble, kahi e hoʻohui i ka nui i ka pahu a kākoʻo i nā neʻe o ka ʻōpū mau.

Loaʻa iā ia kahi liʻiliʻi o nā fiber soluble, i hoʻoheheʻe ʻia i ka wai a hana i kahi mea like me ka gel i loko o ka digestive tract.

Hānai ke ana i ke koʻohune aloha i ka ʻōpū, e like me ʻO Bifidobacteria a Lactobacillus ().

ʻO ka hoʻonui ʻana i ka helu o kēia mau koʻohune maikaʻi he mea nui i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hana i nā meaola kūpono e like me nā huaʻai B12 a me K2 (,,).

ʻO ka ʻai ʻana i ka asparagus ma ke ʻāpana o kahi papaʻai momona-momona kahi ala maikaʻi loa ia e kōkua ai i ka hālāwai ʻana me kāu pono o ka fiber a mālama i ke olakino digestive.

Hōʻuluʻulu Manaʻo Ma ke ʻano he kumu maikaʻi o ka puluniu, hoʻolaha ka asparagus i ka hana maʻamau a me ke olakino digestive a hiki ke kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai, ke koko kiʻekiʻe a me ka maʻi kō.

4. Kōkua i ke kākoʻo i kahi hāpai olakino

ʻO Asparagus kahi kumu maikaʻi loa o ka folate, i ʻike ʻia he huaola B9.

Hāʻawi wale kahi hapalua o ke kīʻaha asparagus i nā mākua me 34% o kā lākou pono folate i kēlā me kēia lā a me nā wahine hāpai me 22% o kā lākou mau pono i kēlā me kēia lā (1).

ʻO Folate kahi mea pono nui e kōkua i ka hana ʻana i nā hunaola ʻulaʻula a hana i ka DNA no ka ulu olakino a me ka ulu ʻana. He mea nui ia i ka wā o ka hāpai mua e hōʻoia i ka ulu olakino o ka pēpē.

Loaʻa ka lawa ʻana o ka folate mai nā kumuwaiwai e like me asparagus, nā lau lau ʻōmaʻomaʻo a me nā hua ke pale aku i nā kīnā neural tube, me spina bifida (,).

Hiki i nā kīnā neural tube ke alakaʻi i kahi o nā pilikia, mai ke aʻo ʻana i nā pilikia a i ka nele o ka ʻōpū a me ka mālama ʻana i ka maʻi puhaka i nā kino kīnā ʻole (,).

I ka ʻoiaʻiʻo, pono nui ka folate i ka wā ma mua o ka hāpai ʻana a me ka hāpai mua ʻana e paipai ʻia nā mea hoʻopili folate e hōʻoia i ka hoʻokō ʻana o nā wahine i kā lākou koi.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Asparagus i ka folate (wikamina B9), kahi mea waiwai nui e kōkua ai e hōʻemi i ka pilikia o nā kīnā neural tube i ka wā hāpai.

5. Kōkua i ke kaomi koko haʻahaʻa

ʻO ke kiʻekiʻe o ke koko kiʻekiʻe ka mea i ʻoi aku ma mua o 1.3 biliona mau kānaka ma ka honua holoʻokoʻa a he pilikia nui ia no ka maʻi puʻuwai a me ka hahau ʻana ().

Hōʻike ka noiʻi i ka hoʻonui ʻana i ka lawe ʻana i ka potassium ʻoiai ʻo ka hōʻemi ʻana i ka paʻakai he ala kūpono ia e hoʻohaʻahaʻa i ke kahe kiʻekiʻe (,).

Hoʻoiho ka potassium i ke kahe o ke koko i ʻelua ala: ma ka hoʻomaha ʻana i nā paia o nā kīʻaha koko a me ka excreting ʻana i ka paʻakai ma o ka mimi ().

ʻO Asparagus kahi kumu maikaʻi o ka potassium, e hāʻawi ana i 6% o kāu koi i kēlā me kēia lā i kahi lawelawe kīʻaha hapa.

ʻO ka mea hou aʻe, ʻo ka noiʻi ʻana i nāʻiole me ke kiʻekiʻe o ke koko e hōʻike nei e loaʻa paha i nā asparagus kekahi mau waiwai hoʻohaʻahaʻa koko. I hoʻokahi o nā noi ʻana, hānai ʻia nāʻiole i kahi papaʻai me 5% asparagus a i ʻole ka papaʻai maʻamau me ka ʻole asparagus.

Ma hope o 10 mau hebedoma, ʻo ka ʻiole ma ka papaʻai asparagus ka 17% haʻahaʻa o ke kahe o ke koko ma mua o nā ʻiole ma ka papaʻai maʻamau ().

Ua manaʻo ka poʻe noiʻi he hopena kēia hopena ma muli o kahi hui hana i ka asparagus e hoʻonā ai i nā kīʻaha koko.

Eia nō naʻe, pono ka noiʻi kanaka e hoʻoholo inā loaʻa ka hopena like o kēia hui pū i nā kānaka.

I kēlā me kēia hihia, ʻo ka ʻai ʻana i nā mea kanu potassium-waiwai nui, e like me asparagus, kahi ala maikaʻi loa e kōkua ai e mālama i kou kaomi koko i kahi laulā olakino.

Hōʻuluʻulu Manaʻo Loaʻa i ka Asparagus ka potassium, kahi mineral e hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko kiʻekiʻe. Hoʻohui ʻia, ua ʻike ʻia kahi noiʻi holoholona i ka asparagus i loko o kahi hui hana e hoʻonui i nā kīʻaha koko, no laila e hoʻohaʻahaʻa ana i ke kaomi koko.

6. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha

I kēia manawa, ʻaʻohe hoʻokolohua i hoʻāʻo i nā hopena o ka asparagus i ka pohō kaumaha.

Eia nō naʻe, he helu kona o nā waiwai e hiki ke kōkua iā ʻoe e lilo kaupaona.

ʻO ka mea mua, haʻahaʻa loa ia i nā calories, me 20 wale nō calories i ka hapalua kīʻaha. ʻO kēia ka mea hiki iā ʻoe ke ʻai i ka asparagus he nui me ka ʻole o ka lawe ʻana i kahi nui o nā calorie.

Eia kekahi, ma kahi o 94% ka wai. Hōʻike ka noiʻi e pili ana ka ʻai ʻana i nā mea momona haʻahaʻa me ka wai me ka pohō (,).

Nui ka waiwai ʻo Asparagus i ka fiber, i hoʻopili ʻia i ke kaumaha o ke kino haʻahaʻa a me ka pohō kaumaha (,).

Hōʻuluʻulu Manaʻo He nui nā hiʻohiʻona o Asparagus e hoʻolilo iā ia i meaʻai hoa kaumaha kaumaha. He haʻahaʻa ia i nā calories, kiʻekiʻe i ka wai a waiwai i ka fiber.

7. Māmā e hoʻohui i kāu papaʻai

Ma waho aʻe o ka momona, ʻono a maʻalahi hoʻi ka asparagus e hoʻokomo i kāu papaʻai.

Hiki ke kuke ʻia i nā ʻano like ʻole, e laʻa me ka paila, ka ʻū ʻana, ka mahu ʻana, ka hoʻomoʻa ʻana a me ka pala. Hiki iā ʻoe ke kūʻai i ka asparagus kēkē, i hoʻomākaukau ʻia a mākaukau e ʻai.

Hiki ke hoʻohana ʻia ʻo Asparagus i kekahi mau kīʻaha e like me nā salakeke, nā ʻūlū, nā frittatas, nā omelet a me nā pasta, a hana ia kahi ipu ʻaoʻao maikaʻi loa.

Eia kekahi, ʻoi loa ka uku a loaʻa ākea ma nā hale kūʻai nui.

Ke kūʻai aku nei i ka asparagus hou, e nānā i nā koʻokoʻo paʻa a paʻa, nā ʻōlelo aʻoaʻo paʻa.

Hōʻuluʻulu Manaʻo ʻO Asparagus kahi mea kanu ʻono a maʻalahi hoʻi i maʻalahi e hoʻohui i kāu papaʻai. E hoʻohui iā ia i nā salakeke, nā frittatas, nā omelet a me nā ʻūlū.

Ka Laina Lalo

ʻO Asparagus kahi mea momona a ʻono hoʻi i kēlā me kēia papaʻai. Haʻahaʻa ia i nā calories a me kahi kumu waiwai nui o nā meaʻai, e like me ka fiber, folate a me nā huaora A, C a me K.

Hoʻohui ʻia, ʻo ka ʻai ʻana i ka asparagus he nui nā pono olakino hiki ke loaʻa, me ke kaupaona ʻana, ka hoʻomaikaʻi ʻana i ka digestion, nā hopena hāpai hāpai olakino a me ke kaomi haʻahaʻa o ke koko.

Hoʻohui, he kumu kūʻai ʻole, maʻalahi e hoʻomākaukau a hana i kahi mea ʻono i ka helu o nā ʻanoʻai.