7 keu pono o Jiló a me Pehea e hana ai

Anter

• ʻIkepili Nutritional
• Pehea e hoʻohana ai iā Jiló
• ʻO ka meaʻai a Jiló Vinaigrette
• ʻO Jiló Farofa meaʻai

Nui ka waiwai o Jiló e like me nā huaora B, magnesium a me flavonoids, e lawe mai i nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka digestion a me ka pale ʻana i ka anemia.

No ka hoʻoneʻe i kona ʻawaʻawa, kahi wēlau maikaʻi e wahī i ka jilō i ka paʻakai a hoʻokahe i kāna wai ma kahi sieve no 30 mau minuke. A laila, holoi i ka jiló e wehe i ka paʻakai nui a hoʻomaloʻo me nā kāwele pepa ma mua o ka hoʻohana ʻana.

Loaʻa i kāna mau pono olakino:

1. Kōkua e lilo i ka paona, no ka mea waiwai ia i ka wai a me nā olonā, kahi e hoʻonui ai i ka māʻona;
2. Kāohi i nā pilikia ʻike, no ka mea waiwai ia i ka wikamina A;
3. Kāohi atherosclerosis a me nā pilikia puʻuwai, no ka mea, he flavonoids ka mea e pale i nā kīʻaha koko mai nā atheromatous plaque;
4. Hoʻonui i ke olakino waha a hakakā i ka hanu maikaʻi ʻole, no ka mea, he mau waiwai antibacterial kona;
5. Pale anemia, no ka mea waiwai ia i ka hao a me nā huaora B;
6. Hoʻonui i ka digestion, no ka waiwai i ka wai a me nā olonā, kōkua i ke kaua ʻana i ka paʻa paʻa;
7. Kōkua e kaohi i ke kō kōno ka mea kiʻekiʻe ia i ka fiber a haʻahaʻa i nā haʻuki.

Loaʻa i kēlā me kēia 100 g o jiló he 38 kcal wale nō, e hana ana i kahi koho maikaʻi loa e hoʻohana ai i nā papa hana kaumaha. E ʻike i nā meaʻai ʻē aʻe he 10 e kōkua iā ʻoe e lilo i ka paona.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka ʻike pili kino no 100 g o jiló maka:

Hiki ke hoʻopili maʻalahi ʻia ʻo Jiló i loko o nā ʻano hoʻomākaukau hoʻomākaukau kīʻaha, e like me ka mea i hōʻike ʻia ma lalo nei. He hua me ka ʻono ʻawaʻawa kuhihewa pinepine ʻia no ka mea kanu, ma ke ʻano like me nā ʻōmato a me nā eggplants. ʻO ia

Pehea e hoʻohana ai iā Jiló

Hiki ke hoʻohana maka ʻia ʻo Jiló i nā salakeke, me ka wai lemona a i ʻole nā ​​kuke i hoʻomoʻa ʻia, palai ʻia, ʻānai ʻia a me nā pūlehu.

ʻO ka meaʻai a Jiló Vinaigrette

ʻAʻohe o Jiló vinaigrette ʻono ʻawaʻawa o kēia hua, kahi koho maikaʻi loa e hele pū me nā ʻiʻo ʻulaʻula.

Nā Pono:

• ʻO 6 mau lūlū kīkiʻoki liʻiliʻi ʻoi ʻia
• ʻAkaʻakai diced
• 2 mau ʻōmato paʻi
• 1 ka pepa ʻala paʻi liʻiliʻi
• 2 cloves kālika
• ka paʻakai, ʻaʻala ʻōmaʻomaʻo a me ka vīnega e hoʻāʻo
• 1 punetune o ka ʻaila ʻoliva
• wela wela (pono ʻole)

Hoʻomākaukau hoʻomākaukau:

E waiho i nā jiló i loko o nā pahu liʻiliʻi i loko o kahi pahu, uhi me ka wai a hoʻohui i kekahi mau kulu o ka lemona e hōʻalo ai i ka pala ʻana i ka hoʻomākaukau ʻana i nā mea kanu ʻē aʻe. E hoʻokahe i ka wai mai ka jiló, e hoʻohui i nā meaʻai āpau a uhi hou i ka wai, a laila kau me ka paʻakai, ʻala ʻōmaʻomaʻo, 3 a 4 punetēpu o ka vīnega, 1 puna o ka ʻaila ʻoliva a me 1 teaspoon o ka ipu pepa (koho).

ʻO Jiló Farofa meaʻai

Nā Pono:

• 6 diced ʻoki ʻia jilós
• ʻAkaʻakai ʻokiʻoki
• 3 cloves o kālika
• 3 mau hua
• 1 kīʻaha palaoa cassava
• 2 punetune o ka ʻaila ʻoliva
• ʻala ʻōmaʻomaʻo, ka paʻakai a me ka pepa e ʻono

Hoʻomākaukau hoʻomākaukau:

E hoʻomoʻa i ka ʻoki a me kālika i ʻoki ʻia i ka aila ʻoliva. Ke lilo ka aniani i aniani moakaka, e hoʻohui i nā jilós a me ka pala. A laila hoʻohui i nā hua, hoʻohui i ka paʻakai, ka ʻōmaʻomaʻo ʻōmaʻomaʻa a me ka pepa (pono ʻole). Ke kuke ʻia nā hua, hoʻopau i ka wela a hoʻohui i ka palaoa manioc i kālua ʻia, e kāwili ʻia i nā mea āpau.