7 mau mea ʻai melemele me nā pono olakino

Anter

• Kolo
• Pākuʻi
• Nā pepa melemele
• ʻUala melemele
• Nā beets gula
• ʻUmeke
• Nā pīni melemele
• Lawe aku

Hōʻike Overview

ʻO ka maxim kahiko e pono ai ʻoe e ʻai i kāu greens paʻa i ka ʻoiaʻiʻo, akā ʻaʻole e nānā i nā kala ʻē aʻe i ka hoʻomākaukau ʻana i nā mea e hele i kāu papa ʻaina. ʻIke ʻia ʻo nā huaʻai i hele mai i nā hue o ka melemele i piha me nā antioxidants, nā wikamina, a me nā mea hoʻoikaika olakino ʻē aʻe.

Eia nā mea kanu melemele ʻehiku āu e hoʻopili ai i kāu mau pāʻina e ʻohi ai i kā lākou mau makana olakino.

Kolo

Kahi kiʻi ʻia e Ginny Genaille (@ gin.genaille) ma

ʻO kēia mea kanu waihoʻoluʻu mālamalama kahi mea nui i nā ʻāina he nui ma ka honua holoʻokoʻa. He momona ia i nā huaora A, B a me E, a me nā minelala he nui. ʻO nā hua melemele he kiʻekiʻe i ka fiber, kahi mea e kōkua ai i ke kino e pale aku i nā pilikia digestive a i ʻole nā ​​maʻi e like me ka constipation, hemorrhoids, a me ka maʻi ʻaʻai colorectal.

Aia nā lei melemele liʻiliʻi o nā kulina i kau ʻia ma luna o ka cob i loko nō o nā phytochemicals. Hiki i kēia ke hōʻoki i nā carcinogens mai ka hoʻopili ʻana i nā hunaola, a hiki i nā phytochemicals ke kōkua pū i nā hunaola e hoʻokū a hoʻopau i nā loli e like me ke kanesa.

E mālama maʻalahi i ka hoʻomākaukau ʻana i ke kulina a ʻono i ka mea ʻono o ka palaoa ma ka cob. Me kekahi mau mea hoʻohui, hiki iā ʻoe ke hana i kahi ʻaoʻao lawaiʻa waha a me ka momona no kahi ʻai.

Pākuʻi

Kahi kiʻi ʻia e GardenZeus (@gardenzeus) ma

ʻIke pū ʻia me ke kalakeke kauwela, hāʻawi nā ʻano melemele o ka palaʻai i nā pono olakino he nui. ʻO ka mea kanu ka mea kiʻekiʻe ma nā wikamina A, B6, a me C, folate, magnesium, fiber, riboflavin, phosphorus, a me ka potassium. ʻO ia kahi mea ʻai hānai kūpilikiʻi koʻikoʻi.

Nui ka waiwai i ka squash melemele i ka manganese. Kōkua kēia mineral e hoʻonui i ka ikaika o ka iwi a kōkua i ka hiki i ke kino ke hana i nā momona a me nā haʻuki.

E ʻono i ke kala a me ke ʻano o kēia veganie huluhulu ʻōniʻoniʻo e ka hoʻomālamalama māmā ʻana iā ia e hana i ka ʻalani melemele me ka basil.

Nā pepa melemele

ʻO kahi kiʻi i kau ʻia e Kensington Market (@kensington_bia) ma

ʻO ka ʻenehana ʻaʻole lākou he mea ʻai; he hua ka pepa melemele. Akā ʻai mākou iā lākou e like me ka mea ʻai, no laila e hele pū me ia. ʻO ka mea nui i hana ʻia me ka wai, ke hydrating ka mea kanu waihoʻoluʻu me ka hapa liʻiliʻi o nā huaʻā, nā protein, a me nā momona.

ʻO nā pepelu bele kahi kumu waiwai nui o ka momona, puluniu, a me nā antioxidants. Hāʻawi pū lākou i ka folate. He mea kēia e kākoʻo ana i nā hana o ke koko ʻulaʻula. ʻIke pū ʻia ka Vitamin K i nā pepa melemele, a he mea nui ia i ka hiki i ke kino ke kāpili i ke koko. Nui ka waiwai i nā peppers ʻo Bell i ka wikamina C, kahi e hoʻokau ai i ka hana pale ʻole, ka ikehu, ke olakino o ka ʻili, ka pale ʻana i ka maʻi, a me ka hōʻeha ʻana i ka ʻeha.

No ka hoʻomākaukau ʻana i kahi mea ʻono me nā pepa bele melemele, e hoʻowali iā lākou. Me nā kiki o ke kālaki, ka lemona, a me ka oregano a hui pū ʻia me ka marinade aila-ʻoliva, he mea kōkua maikaʻi kēia mau pepa i kēlā me kēia pā meaʻai a me ka sanwich.

ʻUala melemele

ʻO kahi kiʻi i kau ʻia e SusanGainen (@susangainen) ma

ʻAʻole wale ka ʻuala i ka meaʻai hōʻoluʻolu, maikaʻi loa nō hoʻi iā ʻoe. ʻO ke kī ʻaʻole e hōʻoki iā lākou me ka waiūpaka, ka kirīmiʻawa, a i ʻole ka puʻu tī.

ʻO kekahi o nā mea maikaʻi loa e pili ana i kaʻuala, pehea ka hoʻopiha ʻana iā lākou me ka helu ʻole o ka calorie kiʻekiʻe. Hoʻohui, piha lākou i nā meaʻai e like me ka niacin, ka pantothenic acid, nā wikamina C a me B6, ka manganese, a me ka phosphorus. Pono ka phosphorus i ke kino. Pono ia e mālama i ke ʻano o nā membrane pūnaewele. ʻAʻole wale kēlā, pono nō ia no ka hana ʻana i ka ikehu a me ka mineralization iwi.

E hoʻohaʻahaʻa i nā aila a me nā momona āu e hoʻohui ai i kaʻuala e loaʻa ai ka pōmaikaʻi ʻoi loa o kaʻai ʻana iā lākou. Hiki iā ʻoe ke hana i kēia me ka paila ʻana i ka ʻuala, wāwahi iā lākou, a me ka hoʻohui ʻana i kekahi mea ʻono maalea e hana i ka crispy ma waho, palupalu i ka ʻuala i wāwahi ʻia i loko.

Nā beets gula

ʻO kahi kiʻi i kau ʻia e Karen Pavone (@farministasfeast) ma

ʻOi aku ka momona o kēia mau huaʻaʻa aʻa ʻalani melemele ma mua o kā lākou aʻa aʻa ʻulaʻula, akā momona loa lākou. Maikaʻi ka puʻuwai i nā beets gula, a kōkua pū lākou i nā puʻupaʻa e hoʻomaʻemaʻe i nā mea make, hoʻohaʻahaʻa i ka cholesterol a me ke kahe o ke koko, a mālama pū i ka luhi.

E like me nā hua ʻalani melemele a me nā mea ʻai, piha nā beets gula i ka beta-carotene.I ka manawa i loko o ke kino, hoʻololi ʻia ka beta-carotene i vitamini A. ʻO ka wikamina A kahi meaola nui e pale ai i nā kino o ke kino i ka hōʻino.

Hoʻomoʻa i ka maikaʻi loa a hoʻolei ʻia me nā mea hou, hoʻolauleʻa nā beets palaoa lemon-herbs i ka momona maoli o kēia aʻa aʻa.

ʻUmeke

ʻO kahi kiʻi i kau ʻia e Elise Huguette (@elisehuguette) ma

Hoʻokahi wale nō kīʻaha o kaʻuala i moʻa i ʻoi aku ma mua o 200 pākēneka o ka paipai i kēlā lā i kēia lā o ka wikamina A. ʻO ka Vitamin A maikaʻi no ke kino o ke kanaka, no ka mea kōkua ia e mālama i ka ʻike. Aia i kēlā kīʻaha like ʻole o ka paukena ka nui o nā wikamina C - ma kahi o 11 milligrams - e hoʻonui ai i kou ʻōnaehana pale, pale i nā anu, i waena o nā pono olakino ʻē aʻe.

ʻAʻole hiki iā ʻoe ke kuʻi i ka pākeke paukū kuʻuna, keu hoʻi i ka wā o ka lau. Eʻoliʻoli i ka palaoa palaoa palaoa me ka ʻumeke a me ka hoʻopiha ʻalani.

Nā pīni melemele

ʻO kahi kiʻi i kau ʻia e Alicia Heil (@thebountifulbroad) ma

Loaʻa i kēia mau legume kahi hui holoʻokoʻa o ka hakakā ʻana i ka maʻi ʻaʻaʻi, nā kemika mea kanu maoli, e like me isoflavones. Loaʻa iā lākou i loko o nā phytosterols, kahi e ālai ai i ka lawe ʻana o ka cholesterol i ka hopena i hoʻemi ʻia i ke kiʻekiʻe o ke koko. Pili pū nā legume i ka hōʻemi ʻia ʻana o ka maʻi ʻaʻai.

Mālama i ka freshness, crispness, a me ke kala o nā pī melemele me kahi hint o ka vīnega i kahi saladi ʻōmaʻomaʻo a me ka melemele.

Lawe aku

Maikaʻi ka ʻōmaʻomaʻo i ka wā e pili ana i nā mea kanu, akā ʻaʻole e haʻalele i nā kala ʻē aʻe o ke ānuenue i ka wā e hele mai ai i ka hoʻomākaukau mua. ʻO ka momona, nā mea ʻai sunnier-hued i waiwai waiwai nui a me nā pōmaikaʻi e kakali nei e wehe ʻia a leʻaleʻa ʻia e kāu mau ʻono a me kou kino.