He aha ke ala maikaʻi e mālama ai i kaʻuala?

Anter

• E mālama i kaʻuala ma kahi kūpono
• E haʻalele i ka mālamalama
• Mai mālama i nā ʻuala maka i loko o ka Pahu Hau a i ʻole ka pahu hau
• E hoʻonoho i kahi kīʻaha hāmama a ʻeke pepa paha
• Mai holoi ma mua o ka mālama ʻana
• E haʻalele i kahi hana ʻē aʻe
• Hoola i ka Uala Homegrown Ma mua o ka mālama ʻana
• E mālama i nā ʻoki maka i ka wai a hiki i hoʻokahi lā
• E mālama i nā koena i kuke ʻia i ka Pahu Hau no ʻekolu a ʻehā mau lā
• E mālama i nā koena i hoʻomoʻa ʻia i ka pahu hau no hoʻokahi makahiki
• Nā ʻōlelo aʻoaʻo no ke koho ʻana i kaʻuala
• Ka Laina Lalo
• Pehea e ihi ai i kaʻuala

ʻO ka uala kahi mea ʻai i nā moʻomeheu he nui a ua leʻaleʻa ʻia no nā makahiki he 10,000 ().

Ma waho aʻe o ka waiwai o ka potasiuma, aia lākou i ke kumu nui o ka carbs a me ka fiber (2).

Hiki ke hoʻomākaukau i kēia mau kōpala ʻono i nā ʻano he nui, akā hoʻomoʻa ʻia lākou, hoʻolapalapa ʻia, pūlehu ʻia, kālua ʻia a maloʻo paha.

Hiki i ka mālama kūpono ke hoʻolōʻihi i ko lākou ola papa a pale i nā ʻōpala kūpono ʻole.

Nānā kēia ʻatikala i nā ʻenehana mālama maikaʻi ʻoi loa a me nā ʻōlelo aʻoaʻo no ke koho ʻana i kaʻuala hou.

E mālama i kaʻuala ma kahi kūpono

Loaʻa ka hopena koʻikoʻi o ka mahana mālama i ka lōʻihi o kaʻuala.

Ke mālama ʻia ma waena o 43-50 ° F (6-10 ° C), e mālama nā uala maka no nā mahina he nui me ka hōʻino ʻole (3).

ʻOi aku ka mahana o kēia mahana ma mua o ka hoʻoilina a hiki ke loaʻa i loko o nā hale hoʻoluʻu, nā lumi i lalo, nā hale kaʻa a i ʻole nā ​​hale hoʻolei.

ʻO ka mālama ʻana i kaʻuala i kēia mau ʻano hiki ke kōkua i ke hoʻolohi i ka hoʻokumu ʻana o nā sprouts ma ka ʻili, kekahi o nā hōʻailona mua o ka hōʻino ʻana.

I ka ʻoiaʻiʻo, ua loaʻa kahi noiʻi i ka mālama ʻana i kaʻuala i nā mahana anuanu ma mua o ka quadrupled i ko lākou ola papa, hoʻohālikelike ʻia i ka mālama ʻana iā lākou i ka mahana wela (3).

ʻO ka mālama ʻana i nā mahana haʻahaʻa e kōkua pū i ka mālama ʻana i ka maʻi vitamona C.

Ua hōʻike ʻia ka noiʻi i mālama ʻia kaʻuala ma nā mahana anuanu a hiki i ka 90% o kā lākou huaola C no ʻehā mau mahina, ʻoiai ʻo nā mea i mālama ʻia i nā mahana mahana o ka lumi i hala ma kahi o 20% o kā lākou wikamina C ma hope o hoʻokahi mahina (3,).

ʻO ka mālama ʻana i nā mahana ma luna aʻe o ka hoʻoilina he ala maikaʻi loa e hoʻolōʻihi i ke ola a mālama i ka ʻike vitamina C.

ʻO ka mālama ʻana i kaʻuala i kahi wahi anuanu e kōkua i ka lohi o kā lākou ulu ʻana a mālama i kā lākou maʻi vitamona C.

E haʻalele i ka mālamalama

Hiki i ke kukui lā a i ʻole ke kukui uila ke hana i nā ʻili kalo e hana i ka chlorophyll a huli i kahi kala ʻōmaʻomaʻo makemake ʻole ʻia ().

ʻOiai ʻo ka chlorophyll e hoʻohuli i nā ʻōmaʻomaʻo o nā kino he mea makaʻu ʻole, hiki i ka lā ʻana ke hana i kahi nui o kahi kemika ʻino i kapa ʻia ʻo solanine.

Hoʻolei ka poʻe he nui i kaʻuala ʻōmaʻomaʻo ma muli o kā lākou pae solanine kiʻekiʻe (5).

Hoʻokumu ʻo Solanine i kahi ʻawaʻawa ʻawaʻawa a hoʻā i ke ahi i loko o nā waha a i ʻole nā ​​ʻāʻī o ka poʻe i maʻalahi iā ia ().

Pāʻona pū kekahi ʻo Solanine i ke kanaka ke hoʻopau ʻia i nā nui loa a hiki ke kumu i ka nausea, ka luaʻi a me ka diarrhea. Ua hōʻike ʻia kekahi mau hihia o ka make ().

Eia nō naʻe, he nui nā ʻāina i loaʻa nā ʻōkuhi mandatory e kaupalena ana i ka nui o ka solanine ma nā ʻuala kūʻai ma lalo o 91 mg no ka paona (200 mg / kg), no laila ʻaʻole kēia he hopohopo maʻamau (,).

ʻAno loaʻa wale ʻo Solanine i ka peel a me ka 1 / 8th iniha (3.2 mm) mua o ka ʻiʻo. Hiki i ka ʻili ʻana i ka ʻili a me ka ʻiʻo ʻōmaʻomaʻo ke huki i ka hapa nui o ia (5).

ʻO ka mālama ʻana i kaʻuala i ka pouli e pale iā lākou mai ka huli ʻana i ʻōmaʻomaʻo a me ka hoʻomohala ʻana i kahi maʻi solanine kiʻekiʻe, i hiki ke kumu i ka nausea, ka luaʻi a me ka palahī ke pau i ka nui.

Mai mālama i nā ʻuala maka i loko o ka Pahu Hau a i ʻole ka pahu hau

ʻOiai he kūpono nā mahana anuanu no ka mālama ʻana i kaʻuala, ʻaʻole ʻo ka hau a me ka hau.

Hiki i nā mahana haʻahaʻa loa ke hoʻoulu i nā mea ʻono hoʻouluulu anu. ” Hana ʻia kēia ke hoʻololi ʻia kekahi o ka starch i ka hoʻemi ʻana i nā kō ().

Hiki i ka hōʻemi ʻana i nā kō ke hana i nā mea carcinogenic, i ʻike ʻia ma ke ʻano he acrylamides, ke palai ʻia a i ʻole hōʻike ʻia i nā mahana kuke kiʻekiʻe loa, no laila e aho e mālama i nā pae haʻahaʻa (, 12).

ʻAʻole pono e waiho ʻia i kaʻuala i hoʻomoʻa ʻia i ka pahu hau.

Ke hōʻike ʻia i nā mahana anuanu, hoʻonui ka wai i loko o kaʻuala a hana i nā aniani e wāwahi i nā kūkulu o ka paia o ka cell. Hana kēia i ka mushy a me ka hoʻohana ʻole ke defrosted (13).

Hiki i nā uala maka ke ʻeleʻele i ka wā e hōʻike ʻia i ka ea i loko o ka pahu hau.

ʻO kēia no ka mea ʻo nā enzyme ke kumu o ka browning e hana mau nei i ka uala, ʻoiai ma lalo o nā mahana anuanu (14).

He mea maikaʻi ke hoʻopaʻa iā lākou ke kuke a piha paha lākou, no ka mea, hoʻopau ke kaʻina hana kuke i nā ʻōnaehana browning a pale iā lākou mai ka hemo ʻana (15).

ʻAʻole pono e mālama i nā uala maka i loko o ka pahu hau, ʻoiai ke anuanu ke anuanu e hoʻonui i ka nui o ka hōʻemi ʻana i nā kō a hoʻonui iā lākou i ka carcinogenic ke hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha. ʻAʻole hoʻi lākou e paʻa i ka hau, no ka mea, e lilo lākou i mushy a me ka brown ma hope o ka hoʻoheheʻe ʻana.

E hoʻonoho i kahi kīʻaha hāmama a ʻeke pepa paha

Pono kaʻuala i ka ea e pale i ka hōʻiliʻili o ka wai, i hiki ke alakaʻi i ka hōʻino.

ʻO ke ala maikaʻi e ʻae ai i ka holo manuahi ʻana o ka ea e mālama iā lākou i loko o kahi pola hāmama a ʻeke pepa paha.

Mai mālama iā lākou i loko o ka pahu i hoʻopaʻa ʻia me ka ʻole o ka ea, e like me kahi ʻeke ea i hoʻopaʻa ʻia a i ʻole nā ​​ipu aniani i uhi ʻia.

Me ka ʻole o ke ea, e ʻohiʻohi ka pulu mai kaʻuala i loko o ka ipu a hoʻoliʻiliʻi i ka ulu ʻana o ka popopo a me nā bacteria (16).

I mea e kōkua ai i kaʻu ʻuala i ka lōʻihi, e waiho iā lākou i loko o kahi pola hāmama, ʻeke pepa a i ʻole kahi ipu me nā puka no ka ea. Kōkua kēia i ka pale ʻana i ka hoʻohuʻu o ka wai, a hiki i ka hōʻino ʻana.

Mai holoi ma mua o ka mālama ʻana

Ma muli o ka ulu ʻana o kaʻuala ma lalo o ka honua, loaʻa pinepine ka lepo i ko lākou ʻili.

ʻOiai he mea hoʻowalewale paha ka holoi ʻana i ka lepo ma mua o ka mālama ʻana, e lōʻihi aku nō lākou inā e hoʻomaloʻo ʻoe iā lākou.

ʻO kēia ke kumu o ka holoi ʻana e hoʻohui i ka makū, kahi e hāpai ai i ka ulu ʻana o ka fungus a me ka bacteria.

E kali a mākaukau ʻoe e hoʻohana ia mau mea, a laila holoi a ʻānai iā lākou me kahi palaki mea kanu e hemo ai i kahi lepo i koe.

Inā hopohopo nā pesticides, holoi me ka vīnega 10% a i ʻole ka hopena paʻakai hiki ke hemo ma mua o ʻelua mau manawa i koe o ka wai wale nō ().

E ʻoi aku ka lōʻihi o kaʻuala inā lākou e maloʻo i ka wā e waiho ai a holoi ʻole a hiki i ka mākaukau e hoʻohana. Hiki i ka holoi ʻana me ka paʻakai a i ka vīnega paha ke kōkua i ka lawe ʻana i ke koena pesticide ma mua o ka wai wale nō.

E haʻalele i kahi hana ʻē aʻe

Hoʻokuʻu nā huaʻai a me nā mea kanu he nui i ka gas Ethylene i ka wā e oʻo ai, kahi e kōkua i ka palupalu i nā hua a hoʻonui i kāna kō ().

Inā mālama ʻia ma kahi kokoke, hiki i nā hua pala ke ulu i nā uala maka a palupalu hou (19).

No laila, mai mālama i ka ʻuala kokoke i nā hua a me nā lau ʻai, ʻoi loa i ka maiʻa, nā ʻoma, nā ʻaka a me nā ʻōmato, ke hoʻokuʻu nei lākou i nā nui o nā ethylene ().

ʻOiai ʻaʻole i nānā ʻia kahi noiʻi e pili ana i kahi mamao e mālama ʻia ai ka ʻuala mai ka oo ʻana i nā hua a me nā mea kanu, e mālama pono ana i nā wēlau ʻē aʻe o kahi pākana anuanu, ʻeleʻele, hoʻoluʻu maikaʻi.

E mālama i kaʻuala mai nā hua pala, ʻoi loa ka maiʻa, ʻōmato a me nā ʻaka, ʻoiai ʻo ka gas e hoʻokuʻu ʻia ai e hiki ke ulu koke kaʻuala.

Hoola i ka Uala Homegrown Ma mua o ka mālama ʻana

Kūʻai ka hapa nui o ka poʻe i kaʻuala mai kā lākou mākeke kūloko, akā inā ʻoe e ulu i kāu ponoʻī, "hoʻōla" ma mua o ka mālama ʻana e hoʻolōʻihi ʻia ko lākou ola papa.

Hoʻopili ka mālama ʻana i ka mālama ʻana i nā mahana mehana kiʻekiʻe, ma kahi o 65 ° F (18 ° C), a me 85-55% pae pae no ʻelua pule.

Hiki iā ʻoe ke hoʻohana i kahi keʻena ʻeleʻele liʻiliʻi a i ʻole kaʻauʻau kū kū ʻole me kahi mea hoʻomehana ākea a me ka bola o ka wai, a i ʻole ka umu hakahaka i waiho wale ʻia, hoʻomālamalama ʻia me kahi ipukukui 40-watt no ka wela a me ka pola o ka wai no ka momona.

ʻAe kēia mau ʻano i nā ʻili e manoanoa a kōkua i ka hoʻōla i nā hōʻeha liʻiliʻi i hiki i ka wā e ʻohiʻohi ʻana, e hoʻemi ana i ka manawa o ka palaho i ka wā e waiho ai ().

Hiki ke mālama ʻia kaʻuala i kahi wahi anuanu a pouli hoʻi me ka ea maikaʻi no ka mālama wā lōʻihi.

Pono e "hoʻōla" i nā ʻuala hou i nā mahana mehana a me ka wela kiʻekiʻe no kekahi mau pule e ʻae i ka ʻili e mānoanoa a me nā kina e hoʻōla. Kōkua kēia i hoʻolōʻihi i ko lākou ola mālama.

E mālama i nā ʻoki maka i ka wai a hiki i hoʻokahi lā

Ke ʻeli a ʻokiʻoki ʻia, hemo koke kaʻuala maka ke hōʻike ʻia i ka ea.

ʻO kēia no ka mea aia lākou i kahi enzyme i kapa ʻia polyphenol oxidase, e hana me ka oxygen a hoʻohuli i ka ʻiʻo i hina a brownish kala.

Hiki iā ʻoe ke pale i ka hoʻoliʻiliʻi e ka uhi ʻana i ka ihi a ʻokiʻoki i nā ʻāpana me ka ʻīniha a ʻelua paha o ka wai a hoʻomaʻalili iā lākou a hiki i kou mākaukau e hoʻohana iā lākou ().

Pale ka wai iā lākou mai ka lewa a pale i ka brownm browning.

Eia nō naʻe, inā waiho ʻia i loko o ka wai no 24 mau hola, hiki iā lākou ke omo i ka nui o ka wai a lilo i soggy a me ka ʻono ʻole. E hoʻohana wale i kēia hana no kaʻuala e kuke ai i ka lā like.

No ka mālama lōʻihi ʻana, e noʻonoʻo i ka hoʻopili ʻana o ka hakahaka, kahi hana e hoʻoneʻe ʻia ai ka ea āpau mai kahi pūʻolo a paʻa paʻa ia.

E hoʻopau a hiki i hoʻokahi pule i ka ʻuala piha i ka pahu hau (21).

Huli ʻeleʻele a hina hina kaʻuala i ka wā e hōʻike ʻia i ka ea, no laila e kuke koke ʻia a mālama ʻia paha i ka wai a hiki i ka mākaukau e hoʻohana. Inā mālama iā lākou ma mua o hoʻokahi lā ma hope o ka prepping, hemo mai ka wai, pahu ʻeke a mālama i loko o ka pahu hau.

E mālama i nā koena i kuke ʻia i ka Pahu Hau no ʻekolu a ʻehā mau lā

E mau ana ka ʻuala i kuke ʻia no kekahi mau lā i loko o ka pahu hau.

Eia nō naʻe, lilo ka koena i ka wai a i ʻole gummy, no ka mea, hoʻololi nā kiki ʻuala i ke ʻano a hoʻokuʻu i ka wai ke anuanu (22).

Hoʻonui pū ka kuke ʻana a me ke anuanu hoʻi i ka hoʻokumu ʻia ʻana o ka starch kūpaʻa, kahi ʻano kōpaka ʻole i hiki ʻole i ke kanaka ke ʻānai a komo.

Hiki i kēia ke lilo i mea maikaʻi no ka poʻe me nā pilikia kō kō, no ka mea, hoʻoliʻiliʻi ia i ka papa kuhikuhi glycemic ma kahi o 25% a kumu i kahi piʻi liʻiliʻi o ke kō kō ma hope o ka ʻai ʻana (23,).

Paipai pū ka starch resistant i ke olakino ʻōpū, ʻoiai ʻo ka bacteria bacteria e hoʻoheheʻe iā ia a hana i nā waikawa momona momona, nā mea e kōkua i ka mālama ʻana i ka uhi o kou ʻōpū nui a ikaika (,,).

ʻOiai ke kuke ʻia a hoʻomaʻalili ʻia kaʻuala i kekahi mau pono olakino, pono lākou e ʻai ʻia i loko o ʻekolu a ʻehā mau lā paha e hōʻalo ai i ka hōʻino a me nā lāʻau make (28).

Hiki ke mālama ʻia kaʻuala kuke i loko o ka pahu hau a ʻehā mau lā. Hoʻonui ka hana hōʻoluʻolu i ka hoʻokumu ʻia ʻana o ka starch kūpaʻa, ka mea i loaʻa ka hopena liʻiliʻi i nā pae kō kō a hoʻonui i ka ulu ʻana o nā koʻohune gut maikaʻi.

E mālama i nā koena i hoʻomoʻa ʻia i ka pahu hau no hoʻokahi makahiki

Inā ʻaʻole ʻoe e hoʻolālā i ka ʻai ʻana i kaʻuala kuke i loko o kekahi mau lā, ʻoi aku ka maikaʻi o ka mālama ʻana iā lākou i loko o ka pahu hau.

Hiki ke mālama ʻia nā koena i kuke ʻia i ka pahu hau me ka ʻole browning, ʻoiai ke kuke ʻana e luku ai i nā ʻenemona kuleana no ka discoloration (15).

E like me nā huahana paʻahau a pau, ʻoi aku ka lōʻihi o kaʻuala ke pale ʻia lākou mai ka ea i ka wā o ka pahu hau.

E hoʻohana i kahi ʻeke a i ʻole ipu e mālama ai a kaomi i nā ea āpau ma mua o ka hoʻopaʻa ʻana.

Hōʻike ka noiʻi e hiki i nā huahana uala i hoʻomoʻa, kuke ke kū i hoʻokahi makahiki me ka ʻole o nā loli nui i ka maikaʻi (13).

Ke mākaukau ʻoe e ʻai iā lākou, e hoʻokuʻu iā lākou i ka pahu hau i ka pō ma mua o ka hoʻomehana ʻana a me ka lawelawe ʻana. Loaʻa kēia i kahi ʻano ʻoi aku ka maikaʻi ma mua o ka defrosting i loko o kahi hawewe (29).

Hiki ke mālama ʻia nā koala i moʻa i loko o ka pahu hau no hoʻokahi makahiki. E mālama i nā ipu ea e mālama i ka maikaʻi a defrost i ka pō i loko o ka pahu hau ma mua o ka hoʻohana ʻana.

Nā ʻōlelo aʻoaʻo no ke koho ʻana i kaʻuala

E lōʻihi ka lōʻihi o kaʻuala inā he hou a olakino ke kūʻai ʻia.

Ke koho ʻana, e nānā i nā ʻano aʻe:

• Paʻa i ka hoʻopā: Ua hoʻomaka mua ka uala e hoʻohaʻahaʻa, no laila e nānā no nā kūpaʻa, nā ʻano aniani.
• ʻIli lahilahi: ʻO ka ʻuala i hōʻino ʻia e nā anuanu anuanu e hoʻomohala i ka ʻili pedi a me nā kikowaena brown, no laila e nānā i nā ʻano leʻaleʻa.
• Manuahi nā ʻeha a ʻeha paha: I kekahi manawa hiki ke hōʻino ʻia kaʻuala i ka wā ʻohi a lawe paha. Hōʻalo i kēlā mau mea me nā ʻeha i ʻike maka ʻia, no ka mea, e luku koke lākou.
• ʻAʻohe kupu: ʻO Sprouts kekahi o nā hōʻailona mua o ka hōʻino, no laila pale i ke kūʻai ʻana i nā mea i kupu mua.

E noʻonoʻo paha ʻoe i ka hoʻāʻo ʻana i kekahi o nā ʻano ʻuala exotic, e like me nā mea me ka ʻulu polū a poni paha.

Hōʻike nā noiʻi e loaʻa ana i nā ʻano kala nui ka nui o nā antioxidant ma mua o kaʻuala keʻokeʻo ().

ʻO ka uala hou a olakino ka lōʻihi loa, no laila e nānā i nā mea laumania paʻa me ka ʻole o nā kīnā a me nā ʻōpuʻu. E noʻonoʻo e hoʻāʻo i nā ʻano polū a poni, no ka mea, he kiʻekiʻe nā antioxidants i loko.

Ka Laina Lalo

Ke ʻike nei i nā ala maikaʻi e mālama ai i kaʻuala hiki ke hoʻolōʻihi i ko lākou ola papa a hoʻoliʻiliʻi i nā ʻōpala o nā meaʻai.

E mālama i kaʻuala i hoʻomoʻa ʻole ʻia i kahi me, kahi pouli hoʻi me ka nui o ka holo ʻana o ka ea - ʻaʻole i loko o ka pahu hau.

Kāohi i nā ʻoki a ʻoki ʻia hoʻi mai ka browning e ka uhi ʻana iā lākou i ka wai a i ʻole ka wepa.

Hiki ke mālama ʻia kaʻuala i loko o ka pahu hau no ʻehā mau lā, a i ʻole i kahi pahu airtight i loko o ka pahu hau no hoʻokahi makahiki.

E pili ana i ka uala homegrown, e hoʻōla pōkole iā lākou i nā mahana mehana a me ke kiʻekiʻe kiʻekiʻe ma mua o ka waiho lōʻihi.

Nānā ʻole i ke ʻano mālama, e ʻoi aku ka lōʻihi o ka uala inā he hou a olakino ke kūʻai ʻia mai, no laila e nānā no nā paipu kūpaʻa, ʻoluʻolu, kīnā ʻole me nā ʻōuli o ka ulu ʻana.

Pehea e ihi ai i kaʻuala