Pehea e hoʻopau ai i ke kāpeti a me nā pono nui
Anter
- Nā Pōmaikaʻi Kāpala
- Pākaukau ʻai cabbage
- Nā meaʻai me ka kāpena
- 1. Kāpala au gratin
- 2. kāpī kāpī
- 3. Ka wai kāpī
ʻO ka kāpeti kahi mea kanu i hiki ke ʻai maka a kuke ʻia paha, no ka laʻana, a hiki ke lilo i mea hele pū me nā meaʻai a i ʻole ka mea nui. Waiwai ka kāpeti i nā wikamina a me nā minelala, a ʻoi aku ka haʻahaʻa o ka calorie a me ka momona o nā momona, e lilo i mea kōkua nui i ka hana hoʻēmi kino a me ka hoʻoikaika ʻana i ka ʻōnaehana pale.
Hiki ke hoʻokaʻawale ʻia kēia mea kanu e like me kona ʻano ma ke ʻano he laumania a me ka wili a no kona kala e like me ka poni a me ke keʻokeʻo. Loaʻa i nā kāpena ʻulaʻula a me keʻokeʻo nā pono like, akā ʻoi aku ka nui o ka kāpena ʻulaʻula o ka phosphorus a me ka selenium, ʻoiai ʻoi aku ka momona o ka kāpena keʻokeʻo i ka wikamina A a me ka folic acid, no ka laʻana.
Nā Pōmaikaʻi Kāpala
ʻO ka kāpeti kahi mea kanu i waiwai i nā wikamina a me nā minelala, me nā pono olakino, nā mea nui:
- Hoʻoikaika i ka ʻōnaehana pale maʻi, no ka mea waiwai ia i ka wikamina C a me nā antioxidant;
- Kāohi i ka maʻi maʻi ʻōpū, no ka mea he antioxidants kona a pale aku i ka lawe ʻia ʻana o ke kolesterol i loko o ke kino, e hoʻēmi ana i nā kiʻekiʻe o ka cholesterol;
- Mālama i ke kahe o ke koko, no ka mea paipai ia i ka hoʻopau ʻia o ka sodium i ka mimi;
- Kōkua i ke kaʻina hana pili koko, ʻoiai hāʻawi ia i ka huaʻai K, kahi mea nui no ka cascade coagulation;
- Hoʻonui i ka helehelena a hoʻolohi i ka ʻelemakule o ka ʻili, no ka mea, pale aku nā antioxidant i ka hōʻiliʻili ʻana o nā radical manuahi, e pale ana i ke ʻano o nā kiko ʻeleʻele i ka ʻili a me nā laina ʻōlelo;
- Kōkua iā ʻoe e lilo i ka paona, ʻoiai he mea kanu haʻahaʻa-calorie a waiwai i ka fiber, nā wikamina a me nā minelala;
- Kāohi i nā pilikia o ka ʻōpū, gastritis ka hapanui, ʻoiai hiki iā ia ke pale aku i ka bacteria H. pylori noho i loko o ka ʻōpū a hoʻonui;
- Hoʻoikaika i nā iwi, no ka mea waiwai ia i ka calcium, magnesium a me potassium;
- Hoʻonui i ka hana ʻōpū, ʻoiai he waiwai i nā olonā.
Hoʻohui ʻia, hiki i ke kāpī ke lilo i mea pono e kōkua i ke kaohi ʻana i ke kaʻina hana hoʻowali, a ʻo ka kōkua i ka mālama ʻana i ka rumatika, ka gout a me ka nausea a pale i ke ʻano o nā ulcer.
ʻAʻohe nui o ka contraindications o ka kāpena, no ka mea, he mea kanu momona pono ia a he nui nā pono, akā ʻo ka ʻai ʻana i ka ʻoi aku ka nui i hiki ke hoʻonui i nā kinoea, ʻoiai he nui ka sulfur i loko o kāna ʻano, a hiki hōʻoluʻolu iki.
Eia hou, pono i nā wahine hānai wahine ke hōʻalo i ka ʻai ʻana i ke kāpena no ka mea he kumu ia no ka colic i loko o ka pēpē. No laila, ua koi ʻia i ka nutristist e hōʻike i ka nui a me ke ʻano kūpono o ka ʻai ʻana no ke kanaka.
Pākaukau ʻai cabbage
Hāʻawi ka papa aʻe i ka ʻike pili kino no 100 g o kāpī maka.
Nā ʻĀpana | Kāpena maka |
Ikehu | 25 kcal |
Pūmua | 1.4 g |
Kalepona | 4.3 g |
Puluniu meaʻai | 2.5 g |
Lipida | 0.2 g |
ʻO Wikamina C | 36.6 mg |
Wikamina A | 10 mcg |
Pāpaʻakai | 160.8 mg |
Kalipuna | 53 mg |
Phosphor | 32 mg |
Mea hao | 0.57 mg |
Makanekiuma | 35 mg |
Sulphur | 32.9 mg |
Keleawe | 0.06 mg |
Sodoma | 41.1 mg |
Nā meaʻai me ka kāpena
ʻOiai ʻo nā pōmaikaʻi nui loa o ka kāpeti ma muli o ka ʻai ʻana o nā mea kanu maka, hiki nō ke hoʻopau i ke kāpeti i nā ʻano like ʻole a hana i ka hapa nui o nā mea momona i loaʻa iā ia nā keu.
Hiki ke hoʻohana ʻia ke kāpeti ma ke ʻano he accompaniment a i ʻole he mea hoʻohui i kekahi mau kīʻaha, e like me:
1. Kāpala au gratin
He ala olakino a me ka wikiwiki ka kāpena kāpeti e hoʻopau ai i ke kāpeti a he mea maikaʻi loa i ka ʻaina awakea olakino, no ka laʻana.
Nā Pono
- 2 kāpiki;
- 1 onioni;
- 2 kālika o ke kālika e ʻono ai;
- 1 pahu kirīmi kawa a i ʻole holika ricotta;
- 1.5 punetēpō o ka waiūpaka;
- Paakai e ono ai;
- Māmā mozzarella;
- 1 kīʻaha waiū.
Hoʻomākaukau hoʻomākaukau
E ʻokiʻoki i ke kāpeti a waiho i loko o ka pā me ka wai e hoʻolapalapa ana a waiho no kekahi mau minuke a hiki i ka wā e mae ai. I kēia manawa, hoʻoheheʻe i ka waiūpaʻa i loko o ka pā ʻē aʻe e hoʻomoʻa i ke kālaki a me ka ʻaka, kahi e ʻoki ʻia i mau ʻāpana liʻiliʻi.
A laila hoʻohui i ka kalima, ka paʻakai a me ka tī a kāwili a hiki i ka homogenous holoʻokoʻa. A laila hoʻohui i ka kāpeti, hui hou, kau i kahi pā a hoʻomoʻa. Hoʻohui, hiki iā ʻoe ke kau i ka tī kuʻupuʻu ma luna ma mua o ka lawe ʻana i ka pā i ka umu.
2. kāpī kāpī
ʻO kahi kāpī i kāpī ʻia kahi koho maikaʻi loa e hele pū me nā meaʻai.
Nā Pono
- ʻOkiʻoki 1 kāpeti i nā ʻāpana;
- 1 kālika o kālika;
- 2 teaspoon o ka ʻaila ʻoliva;
- ʻO ka paʻakai a me ka pepa e ʻono ai;
- 1 kōmato paʻi;
- 1 kīʻaha o ka pī;
- 1 kīʻaha kulina;
- 50 ml o ka wai.
Hoʻomākaukau hoʻomākaukau
ʻO ka mea mua, kau i ka ʻaila, kālika a ʻokiʻoki i ka ʻaka i ka pā a laila ka kāpena a me ka wai. Hoʻomaʻa me ka paʻakai a me ka pepa a kuke a hiki i ka ʻoluʻolu o ke kāpeti.
A laila hoʻohui i nā kōmato ʻokiʻoki, ka pī a me ka palaoa, kāwili maikaʻi a lawelawe.
3. Ka wai kāpī
Kōkua ka wai kāpī i ke kaʻina hana kaumaha a hiki ke hoʻopau ʻia i kēlā me kēia lā a kāwili ʻia me nā hua ʻē aʻe, e like me nā ʻala a me nā ʻalani, no ka laʻana.
Nā Pono
- 3 lau lau;
- Wai o 1 alani;
- 500 ml o ka wai.
Hoʻomākaukau hoʻomākaukau
E holoi maikaʻi i nā lau kāpeti a kuʻi i ka mea kāwili pū me ka wai ʻalani. A laila kānana a ʻono hoʻi e like me ka makemake. Paipai ʻia e inu i ka wai ke mākaukau ʻoe e hana i ka hapa nui o nā meaola a me nā pono.