Nā Chia Seeds vs Flax Seeds - ʻOi aku ke olakino ma mua o kekahi?

Anter

• He aha ka ʻokoʻa ma waena o Chia Seeds a me Flax Seeds?
• Hoʻohālikelike Nutr
• Hiki i nā mea ʻelua ke hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai
• Kōkua lāua ʻelua i nā pae kō kō
• Hiki i nā Lā Flax ke ʻoi aku ka maikaʻi ma ka hōʻemi ʻana i ka makaʻu o kekahi mau maʻi maʻi
• ʻOi aku ka maikaʻi o nā hua Flax ma ka hōʻemi ʻana i ka wī a me ka makemake
• Hoʻomaikaʻi ʻelua i ka Digest
• Pehea e ʻai ai i nā ʻanoʻano Chia a Flax
• Ka Laina Lalo

I loko o ʻelua mau makahiki i hala aku nei, ua ʻike ʻia kekahi mau ʻano hua he superfood. ʻO nā hua Chia a me nā olonā nā hiʻohiʻona kaulana ʻelua.

Nui ka waiwai o nā mea ʻelua i nā meaola, a ua hoʻopili ʻia nā mea ʻelua i nā pono olakino e like me ka puʻuwai olakino, nā pae kō kō a me ka pale ʻana i kekahi ʻano o nā maʻi maʻi maʻi (,).

Akā noʻonoʻo ka poʻe he nui o nā ʻano ʻelua ke ʻano olakino loa. Nānā kēia ʻatikala i nā hōʻike ʻepekema ma hope o kēlā me kēia e pane i kēia nīnau.

He aha ka ʻokoʻa ma waena o Chia Seeds a me Flax Seeds?

ʻO nā ʻano hua Chia he ʻano liʻiliʻi, ʻano lōkō e pili ana i ka Salvia hispanica mea kanu, ʻike pinepine ʻia ʻo ka chia mea kanu. Kāhea ʻia lākou i kekahi manawa nā hua salba, kūʻai maʻamau ʻia a hele mai i nā ʻano ʻeleʻele a keʻokeʻo paha.

No Mekiko a me Guatemala nā ʻano hua Chia, a ua hoʻohana ʻia paha ma ke ʻano he meaʻai nui i nā papa hana Aztec a me nā Maya (3) kahiko.

I ka hoʻohālikelike ʻana, pālahalaha nā hua flax a ʻoi aku ka nui ma mua o nā hua chia. ʻIke ʻia he linseeds, ʻeleʻele a gula paha lākou, hiki ke kūʻai ʻia a puni a lepo paha a manaʻo ʻia mai ka Hikina Waena mai.

Mālama maikaʻi nā hua Chia, akā ʻo nā hua flax kahi mea ʻono nuttier. Eia nō naʻe, hoʻohui maʻalahi ʻia nā ʻanoʻano ʻelua i loko o nā pā like ʻole.

Hōʻuluʻulu Manaʻo: ʻO nā chia a me nā olonā nā ʻano ʻanoʻano. ʻOi aku ka liʻiliʻi o nā hua Chia a ʻono i ka lapalapa, akā ʻoi aku ka nui o nā hua flax a momona i ka ʻono.

Hoʻohālikelike Nutr

ʻO nā hua chia a me flax nā mea waiwai i nā ʻano huaola like ʻole.

Hoʻohālikelike kēia pākaukau i nā mea ʻelua, e helu ana i ka nui o nā meaola nui i kēlā me kēia ʻāpana ʻonika (28-gram), a i ʻole ma kahi o 3 punetēpu (4, 5,).

	Nā hua flax	Nā hua Chia
Kalepona	150	137
Kālika	8 gram	12 gram
Puluniu	8 gram	11 gram
Pūmua	5 gram	4 gram
Momona	12 gram	9 gram
ʻO nā waikawa momona Omega-3	6,400 mg	4,900 mg
ʻO nā waikawa momona Omega-6	1,700 mg	1,600 mg
Manganese	35% o ka RDI	30% o ka RDI
Thiamine	31% o ka RDI	11% o ka RDI
Makanekiuma	27% o ka RDI	30% o ka RDI
Pākuʻi	18% o ka RDI	27% o ka RDI
Keleawe	17% o ka RDI	3% o ka RDI
Selenium	10% o ka RDI	22% o ka RDI
Mea hao	9% o ka RDI	12% o ka RDI
Kiniki	8% o ka RDI	7% o ka RDI
Kalipuna	7% o ka RDI	18% o ka RDI
Pāpaʻakai	7% o ka RDI	1% o ka RDI

E like me kāu e ʻike ai, loaʻa i nā ʻanoʻano ʻelua i ka nui o nā protein a me nā momona omega-3, ʻoiai he ʻano liʻiliʻi ko ka hua flax i ka wā e pili ana i kēia mau meaola ʻelua.

ʻO nā hua flax kekahi me ka manganese, keleawe a me ka pāhare potassium.

Loaʻa i nā ʻano hua Chia nā hapa liʻiliʻi a ʻoi aku o ka fiber. Loaʻa iā lākou he 1.5-2 mau manawa hou aku o nā minerals e hoʻoikaika nei i ka iwi i ka calcium a me ka phosphor, a ʻo ka hao hoʻi.

Hōʻuluʻulu Manaʻo: ʻOi loa ka momona o nā hua ʻelua. Inā ʻoe e ʻimi ana i ka nui o nā omega-3, e koho i nā ʻano flax. Inā ʻoe e ʻimi nei i ka nui o nā mineral a me ka hoʻoikaika ikaika iwi, koho i nā ʻano chia.

Hiki i nā mea ʻelua ke hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai

Loaʻa i nā hua chia a me flax nā huina maikaʻi o ka alpha-linolenic acid (ALA), kahi ʻano o ka omega-3 momona i hoʻokumu ʻia me nā mea kanu.

Manaʻo ʻia ʻo ALA he mea nui ia no ka mea he ʻano momona ia ʻaʻole hiki i kou kino ke hana. Kuhi kēia hiki iā ʻoe ke loaʻa ma o kāu papaʻai wale nō.

ʻO ka mea e mahalo ai, ua hoʻopili nā noiʻi he nui iā ALA i kahi haʻahaʻa haʻahaʻa o ka maʻi puʻuwai ().

ʻO kahi laʻana, hoʻokahi loiloi nui o nā noi 27 i nānā i ka hoʻopili ʻana o ALA kiʻekiʻe i kahi 14% haʻahaʻa o ka maʻi puʻuwai ().

Ua hōʻike ʻia kahi noiʻi hou no 3,638 mau kānaka ma Costa Rica ʻo ka poʻe i hoʻopau i ka nui o ka ALA he 39% ka haʻahaʻa o ka hōʻeha puʻuwai ke hoʻohālikelike ʻia me ka poʻe i ʻai liʻiliʻi.

Wahi a nā kānaka noiʻi, ua ʻike ʻia ka makaʻu haʻahaʻa loa o ka hōʻeha puʻuwai ma nā mea i lawe ʻia ma kahi o 1.8 gram o ALA i kēlā me kēia lā ().

Ua nānā pū kekahi mau noiʻi i nā pōmaikaʻi o ka flax a chia paha ma nā kaomi koko a me nā pae kolesterol, ʻelua mau pilikia no ka maʻi puʻuwai.

ʻO ka ʻai ʻana ma kahi o 1 auneke (35 gram) o nā hua chia a me ka palaoa chia i kēlā me kēia lā e hoʻoliʻiliʻi i ke kahe o ke koko e 3-6 mm Hg i ka poʻe me ka maʻi diabetes, a hiki i ka 11 mm Hg no ka poʻe me ke koko kiʻekiʻe (,).

Pēlā nō, ʻo ka ʻai ʻana ma kahi o 1 auneke (ma kahi o 30 gram) o nā hua flax i kēlā me kēia lā e kōkua i ka hōʻemi ʻana i ke kahe o ke koko e 7-10 mm Hg i ka heluna lehulehu, a ma kahi o 15 mm Hg i ka poʻe komo me ke kiʻekiʻe o ke koko.

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i kaʻai ʻana i hoʻonui ʻia i ka hua flax e hoʻoliʻiliʻi i nā pae o ka LDL kolokolo "ʻino" e 18%, a me nā pae triglyceride a hiki i 11% (, 14).

ʻO kahi wale nō o nā noiʻi i nānā i ka hopena o nā hua chia ma nā pae o ke kō koko, ka hapa nui o lākou i hōʻike ʻole i nā pono hoʻoliʻiliʻi kolesterol (,,).

ʻO ka mea i ʻōlelo ʻia, ʻoi aku ka liʻiliʻi o ka ALA ma nā ʻano hua chia ma mua o nā hua flax, no laila e manaʻo ʻia e loaʻa nā hopena pale pale puʻuwai like. No laila, pono e koi ʻia nā noiʻi hou e hōʻoia i kēia hopena.

He mea kūpono ia e hoʻomaopopo, ma muli o kā lākou omega-3 kiʻekiʻe, loaʻa i ka flax a me ka chia nā hopena koko-lahilahi. Pono nā kānaka e pili ana i ka poʻe wīwī i ke kauka i kā lākou mau kauka ma mua o ka hoʻohui ʻana i nā nui o kēia mau ʻano i kā lākou papaʻai (,,).

Hōʻuluʻulu Manaʻo: ʻOi aku ka pōmaikaʻi o ka chia a me ka flax no ka hōʻemi ʻana i ke koko. Loaʻa iā lākou kekahi mau waiwai like like me ka hoʻohaʻahaʻa kolesterol, ʻoiai ʻoi aku ka nui o nā noi ʻana i nā ʻano chia.

Kōkua lāua ʻelua i nā pae kō kō

Loaʻa nā hua flax a me chia i ka nui o nā fiber, i hoʻopili ʻia i kahi makaʻu haʻahaʻa o ka hoʻomohala ʻana i ka maʻi diabetes 2 (21,,).

Kōkua ka pulupulu i ke kiaʻi i ka maʻi diabetes type 2 ma ka hoʻolōʻihi ʻana i ka wikiwiki o ka ʻai ʻana o ka carbs a me ka wikiwiki o ke komo ʻana o ke kō i loko o ke koko. Ke alakaʻi nei kēia i kahi piʻi mālie o ke kō i ke kō ma hope o ka ʻai ʻana ().

I nā huaʻōlelo ʻē aʻe, kōkua ka fiber i ka pale ʻana i nā kui kō kō. Mālama kēia i nā pae kō kō a hāʻawi i kahi pale i ka maʻi diabetes type 2. I ka ʻoiaʻiʻo, ua hoʻopili nā noiʻi he nui i ka ʻai mau ʻana i ka flax a me nā ʻano chia i kēia hopena pale.

ʻO kahi laʻana, hōʻike nā noiʻi i ka poʻe me ka maʻi diabetes ʻano 2 e lawe ana i ka puna he 2 o ka flax seed powder i kēlā me kēia lā e hōʻemi i ka hoʻokēʻai ʻana i ke kō kō e 8-20%. Ua ʻike ʻia kēia mau hopena ma hope o hoʻokahi a ʻelua paha mahina (, 26).

Pēlā nō, hōʻike ʻia nā noiʻi holoholona e hiki i nā hua chia ke kōkua i ka hoʻopaʻa ʻana i nā pae kō kō a hoʻēmi i ke kūpaʻa o ka insulin, a ʻo nā mea ʻelua e kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i ka maʻi ʻano 2,

Ua ʻike pū kekahi nā noiʻi kanaka i ka ʻai ʻana i ka berena i hana ʻia me nā hua chia ke alakaʻi ʻia i nā kui liʻiliʻi o ke kō kō ma mua o ka ʻai ʻana i nā berena kuʻuna (,).

Ua ʻoi aku ka maikaʻi o ka lawe ʻana i ka hua Chia ma mua o ka palaoa palaoa, kahi meaʻai momona momona, i ka hoʻemi ʻana i nā kiʻekiʻe o ka hemoglobin A1C - kahi māka o ka mālama kō kō ().

Hōʻuluʻulu Manaʻo: ʻO ka ʻai ʻana i nā hua flax a chia paha i kēlā me kēia lā ke kōkua i ka hoʻohaʻahaʻa i nā pae kō kō.

Hiki i nā Lā Flax ke ʻoi aku ka maikaʻi ma ka hōʻemi ʻana i ka makaʻu o kekahi mau maʻi maʻi

Hiki i nā hua chia a me nā olonā ke kōkua aku iā ʻoe e pale aku i ka maʻi ʻaʻai ma nā ʻano like ʻole.

No ka poʻe hoʻomaka, waiwai lāua ʻelua i ka puluniu, kahi mea hoʻohui i hoʻohui pinepine ʻia i kahi makaʻu haʻahaʻa o kekahi ʻano o nā maʻi maʻi maʻi ().

Hiki ke hoʻopili ʻia ka fiber insoluble, ka maʻa nui i nā ʻano chia a me nā flax, i kahi kūpono haʻahaʻa o ka hoʻomohala ʻana i ke kolone a i ʻole ka maʻi ʻaʻai umauma (21,,,).

Aia nā hua ʻelua i nā antioxidant, ka mea e kōkua i ke kino e hōʻemi i kona mau pae o nā radical free. ʻO nā radical free he mole-hōʻino i nā mole i hiki ke kōkua i ka ʻelemakule a me nā maʻi e like me ke kanesa (, 37,).

Eia nō naʻe, i ka pae ʻana i nā pae antioxidant, aia paha i ka poʻe luna hua flax ka lima kiʻekiʻe. ʻO ia no ka mea aia i loko o 15 mau pae kiʻekiʻe o nā lignans, kahi ʻano kikoʻī o ka hakakā anti-cancer anti-cancer, hoʻohālikelike ʻia me nā hua chia (39).

No kēia kumu, ʻoi aku ka maikaʻi o nā hua flax ma mua o nā hua chia i ka pale ʻana i nā maʻi ʻaʻai mai ka ulu ʻana.

Kākoʻo kekahi mau noiʻi nānā i ka manaʻo o ka ʻai ʻana i nā hua flax i kahi manawa maʻamau hiki ke hoʻohaʻahaʻa i ka makaʻu o ka hoʻomohala ʻana i kekahi mau maʻi maʻi maʻi.

ʻO kahi laʻana, hoʻokahi loiloi i loaʻa kahi loulou ma waena o nā antioxidant i loaʻa i nā hua flax a me kahi haʻahaʻa o ka maʻi ʻaʻai umauma, keu hoʻi i nā wahine postmenopausal ().

Eia kekahi, ua hōʻike ʻia kahi noiʻi ma luna o 6,000 mau wahine i ka ʻai mau ʻana i nā hua flax e hōʻemi pinepine i ka hoʻomohala ʻia ʻana o ka maʻi ʻaʻai umauma e 18% ().

Ua ʻike ʻia kahi noiʻi liʻiliʻi i nā kāne e hāʻawi ʻia ma kahi o 1 ounce (30 gram) o nā hua flax o ka honua i kēlā me kēia lā, ma ke ʻano he papaʻai momona momona, ua loaʻa nā māka maʻi ʻaʻā prostate. Hōʻike paha kēia i ka hoʻemi ʻia o ka makaʻu o ka maʻi ʻaʻai prostate ().

Kakaʻikahi nā noiʻi i nānā i nā hopena o nā ʻano chia ma ka hopena o ka maʻi ʻaʻai. Ma muli o kā lākou pae antioxidant haʻahaʻa, ʻoi aku ka liʻiliʻi o ka maikaʻi o nā hua chia ma mua o ka flax i ka pale ʻana i ka maʻi ʻaʻai.

Eia nō naʻe, pono i nā noiʻi hou aʻe ma mua o ka hiki ke hoʻoholo ikaika.

Hōʻuluʻulu Manaʻo: ʻO nā hua chia a me flax nā kumu maikaʻi o ka puluniu, kahi e hōʻemi ai i ka makaʻu o kekahi mau maʻi maʻi maʻi. Eia nō naʻe, loaʻa i nā hua flax nā pae kiʻekiʻe ʻoi aku o nā antioxidant hakakā kaua, e hāʻawi ana iā lākou i ka lima kiʻekiʻe.

ʻOi aku ka maikaʻi o nā hua Flax ma ka hōʻemi ʻana i ka wī a me ka makemake

ʻO nā hua Chia a me nā hua flax nā kumu nui o ka puluniu, i hiki ke kōkua i ka hōʻemi ʻana i ka pōloli a me nā ʻiʻini (,).

Eia nō naʻe, loaʻa iā lākou nā pae ʻokoʻa o ka fiber soluble, kahi ʻano kūpono i ka hōʻemi ʻana i ka pōloli a me ka kaohi ʻana i ka makemake.

Mālama mau ʻia ka fiber soluble ke hui ʻia me ka wai, hoʻolōʻihi i ka digestion a hoʻonui i ka manaʻo o ka piha.

Hoʻomaopopo pū ʻia kēia ʻano fiber e hoʻonāuki i nā homone i loko o ka kaohi ʻana i ka pōloli, kahi e hōʻemi hou ai i ka makemake (,).

Hiki i ka 40% o ke olonā mai ke olonā ke hoʻoheheʻe. I ka hoʻohālikelike ʻana, ʻo 5% wale nō o ka fiber āpau i ka chia i hiki ke hoʻoheheʻe ʻia. No kēia kumu, ʻoi aku ka maikaʻi o nā hua flax i ka hōʻemi ʻana i ka pōloli a me ka makemake ma mua o nā hua chia (21,).

I hoʻokahi o nā noi ʻana, ua hāʻawi ʻia nā mea komo i kahi mea inu e piha ana ka nui o ka fiber i hoʻoheheʻe ʻia i loaʻa ma kahi o 1 auneke (28 gram) o nā hua flax i hōʻike ʻia i nā manaʻo haʻahaʻa o ka pōloli a me ka makemake āpau ma mua o nā mea i hāʻawi ʻia i kahi inu inu ().

I kekahi, hāʻawi ʻia nā kāne i ka ʻai i loaʻa i ka ʻano flax i hōʻike i ka piha ʻana o ka pōloli a me ka liʻiliʻi o ka pōloli ma mua o nā mea i hāʻawi ʻole ʻia nā ʻano olonā ().

Hoʻokahi wale nō aʻo ʻana e ʻike ʻia ma nā hopena piha o nā ʻano chia.

Ua hāʻawi nā kānaka noiʻi i ka berena e komo ana ka nui o nā ʻano chia. ʻO nā berena me nā hua chia he nui i hōʻemi i ka makemake 1.5-2 mau manawa wikiwiki ma mua o ka poʻe me ka liʻiliʻi ().

Ma ke ʻano holoʻokoʻa, nā hua flax a me nā ʻano chia e hoʻoliʻiliʻi ai i ka pōloli a me ka makemake. Eia nō naʻe, ma muli o kā lākou ʻike kiʻekiʻe hiki ke hoʻoheheʻe ʻia, ʻoi aku ka maikaʻi o nā hua flax i ka hana ʻana pēlā.

Eia naʻe, pono hou nā aʻo e hoʻohālikelike pololei i nā mea ʻelua.

Hōʻuluʻulu Manaʻo: ʻO nā hua flax i loko o ka fiber soluble i ʻoi aku ka nui ma mua o nā hua chia, i hiki ai iā lākou ke hoʻonui i ka maikaʻi ma ka hoʻoliʻiliʻi ʻana i ka pōloli a me ka makemake. Eia naʻe, pono i nā noi hou aku.

Hoʻomaikaʻi ʻelua i ka Digest

He hana koʻikoʻi ka Dig digest i kou kino i kēlā me kēia lā, e kōkua ana iā ʻoe e wāwahi i nā meaʻai āu e ʻai ai a komo i kā lākou mea momona.

Hiki i ka digestion maikaʻi ʻole ke paʻakikī i kou kino e loaʻa nā meaʻai āpau e pono ai, a hiki ke hana i nā hopena ʻoluʻolu ʻole.

ʻO ka Constipation a me ka diarrhea nā hopena ʻelua o ka hopena maikaʻi ʻole o ka digestion maikaʻi ʻole, a pili i ka 27% o ka poʻe (,).

Mahalo i kā lākou ʻike kiʻekiʻe o ka fiber, hiki i nā hua flax a me chia ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa a me ka diarrhea ().

E like me ka mea i ʻōlelo ʻia ma mua, aia ʻelua mau ʻano fiber: soluble and insoluble.

• Puluniu lewa: Hoʻomaʻa i ka wai, e hana ana i kahi gel i loko o ka ʻōpū. Hiki iā ia ke hoʻolohi i ka hele o ka meaʻai, ke hāpai nei i nā manaʻo o ka piha ().
• Puluniu ʻole: ʻAʻole hoʻoheheʻe i ka wai a hele i loko o ka ʻōpū me ka loli ʻole. Hoʻohui kēia ʻano ʻāpana i ka nui i kāu pahu noho a wikiwiki paha ka hele ʻana o ka meaʻai ma o kou ʻōpū ().

Loaʻa i nā ʻano chia a me flax, kōkua ka pulupulu insoluble i ka hoʻohui i ka nui i ka pahu, a hana ma ke ʻano he laxative, hoʻemi i ka constipation ().

Ma ka ʻaoʻao ʻē aʻe, ke ʻano gel-form of soluble fiber, i loaʻa ka hapanui i nā ʻano flax, hiki ke kōkua i nā ʻōpala digestive e hoʻopaʻa pū, e hōʻemi ana i ka maʻi pākī ().

Hōʻuluʻulu Manaʻo: Aia nā hua flax a me chia i loko o ka fiber insoluble, kahi e kōkua ai e hōʻoluʻolu i ka paʻa paʻa. ʻO nā hua flax i loko o ka pulupulu i hiki ke hoʻoheheʻe ʻia, i mea e kōkua ai e hōʻemi i ka palahī.

Pehea e ʻai ai i nā ʻanoʻano Chia a Flax

ʻO nā hua flax a me chia he maʻalahi loa a maʻalahi hoʻi e hoʻolauna i kāu papaʻai. He ʻono nā mea ʻelua, no laila hiki iā ʻoe ke hoʻohui iā lākou i nā mea āpau.

Hiki iā lākou ke kāpīpī ʻia ma luna o nā yogurts a i ʻole hoʻokomo ʻia i loko o nā mea leʻaleʻa, porridge a i hoʻomoʻa ʻia paha. Hiki ke hoʻohana ʻia i nā mea ʻelua e hoʻonui ai i nā sausa a i ʻole he mau huamoa hakahaka i nā meaʻai he nui.

E pili ana i ka nui o ka mea e ʻai ai, ua ʻike ʻia ka hapa nui o nā pono i helu ʻia ma luna me 1-2 punetēpu (10-20 gram) o nā hua i kēlā me kēia lā.

He mea kūpono ia e hoʻomaopopo, ʻoiai hiki ke hoʻopau ʻia nā mea ʻelua, aia nā mea maikaʻi i ka ʻai ʻana iā lākou i ka lepo.

Hiki i nā hua flax āpau ke hele i loko o kou ʻōpū me ka ʻole o ke komo, no ka mea paʻakikī ko lākou iwi i waho e haki nā ʻōpū. Hiki i ka ʻai ʻana iā lākou ka lepo ke kōkua i ka hoʻonui ʻana i ka lawe o nā meaʻai i loko o lākou.

Hoʻopau pinepine ʻia nā ʻano hua Chia. Eia nō naʻe, hōʻike ʻia nā noiʻi hou he ʻoi aku ka maikaʻi o ke komo ʻana o nā meaola a lākou i ka wā e lepo ai nā hua chia ().

Ma muli o kā lākou momona momona, pono e mālama pono ʻia nā ʻanoʻano ʻelua i loko o ka pahu hau a i ʻole ka pahu hau e pale aku ai iā lākou mai ka hele a rancid. No kēia kumu, e nānā hoʻi e hoʻopau koke iā lākou.

Hōʻuluʻulu Manaʻo: ʻO nā ʻano hua chia a me flax he mea maʻalahi a maʻalahi hoʻi i hoʻohui ʻia i ka nui o nā pā. Pono e hoʻopau ʻia nā mea ʻelua no ka pono o ke olakino.

Ka Laina Lalo

ʻO nā hua Chia a me nā olonā kahi mea momona loa. Hāʻawi pū lāua i nā pono like no ke olakino puʻuwai, nā pae kō kō a me ka digestion.

Eia nō naʻe, loaʻa kahi ʻano maikaʻi o nā hua flax, keu hoʻi i ka hōʻemi ʻana i ka pōloli a me ka makemake, a me ka hoʻohaʻahaʻa ʻana i kekahi o nā maʻi ʻaʻai.

Hoʻohui, emi pinepine lākou i ka pipiʻi.

Eia naʻe, ʻo ka mea hope loa, noho mau ka ʻokoʻa ma waena o nā ʻano hua ʻelua. ʻO nā hua flax a i ʻole nā ​​hua chia he mea maikaʻi loa i kāu papaʻai.