ʻO nā huaʻai a me nā meaʻai hou kekahi o nā meaʻai olakino. He kiʻekiʻe ia i nā huaora, nā minerala a me nā antioxidants, maikaʻi loa ia mau mea a pau no ke olakino.
ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu e kōkua i ka pale ʻana i ka maʻi puʻuwai.
ʻAʻole loaʻa mau ka meaʻai hou a meaʻai hau he mea koho no lakou.
Akā hou a o na mea ai haua ʻOkoʻa ka waiwai ʻai.lalo “He aha ka meaʻai hau”, “He meaʻai maikaʻi anei ka hau hau” E pane ʻia ka nīnau.
ʻOhi, Hana ʻana a me ka lawe ʻana i nā meaʻai
ʻO nā huaʻai a me nā mea kanu a mākou e kūʻai ai e ʻohi ʻia e ka mīkini a i ʻole ka lima.
Nā Huaʻai hou a me nā meaʻai
ʻOhi ʻia ka hapa nui o nā huaʻai hou a me nā mea kanu ma mua o ka oʻo ʻana. ʻO kēia ke hāʻawi i ka manawa e oʻo piha ai i ka wā o ka hoʻouna ʻana.
Hāʻawi kēia iā lākou i ka manawa liʻiliʻi e hoʻomohala i kahi ʻano o nā huaora, nā minerala a me nā antioxidants maoli.
Hiki i kekahi mau huaʻai a me nā mea kanu ke lawe i 3 mau lā a i kekahi mau pule ma mua o ka hōʻea ʻana i kahi kikowaena hoʻolaha.
ʻOiai, kele ve ohia Hiki ke mālama ʻia kekahi mau meaʻai, e like me nā meaʻai, ma lalo o nā kūlana mālama ʻia a hiki i 12 mahina ma mua o ke kūʻai ʻia ʻana.
I ka wā o ka hoʻouna ʻana, mālama mau ʻia ka meaʻai hou i loko o kahi ea i hoʻopaʻa ʻia a hoʻopaʻa ʻia a hoʻopili ʻia me nā kemika e pale ai i ka pala.
Ke hōʻea lākou i ka mākeke a i ʻole ka mākeke, hiki ke lawe i kekahi mau lā 1-3. A laila mālama ʻia i loko o nā hale o nā kānaka a hiki i ʻehiku lā no ka ʻai.
ʻO nā huaʻai a me nā lau ʻai hau
ʻO nā huaʻai a me nā meaʻai maloʻoHōʻiliʻili pinepine ʻia lākou i ka wā ʻoi loa ka meaʻai.
Ke ʻohi ʻia, holoi ʻia, hoʻomaʻemaʻe ʻia, ʻokiʻoki, hau a hoʻopaʻa ʻia i loko o kekahi mau hola.
Hoʻopiʻi ʻia nā hua, pili nui kēia kaʻina i ko lākou ʻano.Mālama ʻia me ka waikawa ascorbic (kahi ʻano o ka huaora C) a i ʻole ma ka hoʻohui ʻana i ke kō e pale ai i ka pala.
ʻAʻole hoʻohui ʻia nā mea kemika ma mua o ka hoʻomaloʻo.
Ua nalowale kekahi mau huaora i loko o nā meaʻai maloʻo i ka wā e hana ai
Ma keʻano laulā, kōkua nā hua maloʻo a me nā mea kanu i ka mālama ʻana i kā lākou meaʻai. akā, nā meaʻai hauKe mālama ʻia ma mua o hoʻokahi makahiki, hoʻomaka kekahi o kāna mau meaʻai.
Ua nalowale kekahi mau meaʻai i ka wā o ke kaʻina bleaching. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka nalowale o nā meaʻai ma kēia kaʻina hana.
Hana ʻia ke kaʻina hana hoʻomaʻemaʻe ma mua o ka maloʻo ʻana a waiho i ka huahana i loko o ka wai e hoʻolapalapa ai no kekahi mau minuke.
Hoʻopau kēia i ka bacteria ʻino a pale i ka nalowale o ka ʻono, ka waihoʻoluʻu a me ke ʻano. hou Nā huaora B a ke kumu e nalowale ai nā meaʻai hiki ke hoʻoheheʻe ʻia i ka wai e like me ka huaora C.
'Oko'a ke ki'eki'e o ka lilo o ka mea'ai ma muli o ke 'ano o ka mea'ai a me ka manawa bleaching. ʻO ka maʻamau, ʻo nā poho mai ka 10-80%, aʻo nā awelika ma kahi o 50%.
Ua hōʻike ʻia kahi haʻawina i ka hana antioxidant hiki ke hoʻoheheʻe ʻia i ka wai o ka bleach. peasma 30%, spinachUa ʻike ʻo ia ua hoʻemi ʻia e 50%.
Akā kekahi mau haʻawina o na mea ai haua ʻōlelo ʻo ia hiki ke mālama i kāna hana antioxidant ʻoiai ka nalowale o nā huaora hiki ke hoʻoheheʻe ʻia i ka wai.
Ke emi nei ka waiwai o nā meaʻai hou a me ka hau i ka wā mālama.
Ma hope koke o ka ʻohi ʻana, hoʻomaka nā huaʻai a me nā meaʻai hou e nalowale i ko lākou maʻa a ʻoi aku ka nui o ka pōʻino a hoʻemi ʻia ka waiwai o ka meaʻai.
Ua ʻike kekahi haʻawina i ka emi ʻana o nā meaʻai ma hope o 3 mau lā o ka hoʻomaha ʻana. He mea maʻamau kēia i nā hua palupalu.
Hoʻomaka ka emi ʻana o ka Vitamin C i nā mea kanu hou ma hope koke o ka ʻohi ʻana a hoʻomau i ka emi ʻana i ka wā mālama. No ka laʻana, nalowale ka pī ʻōmaʻomaʻo i ka 24% o kā lākou huaʻai C i nā hola 48-51 mua ma hope o ka ʻohi ʻana.
Hoʻemi ʻia ka hana Antioxidant i nā mea kanu i hoʻomaloʻo ʻia a mālama ʻia paha ma ka lumi wela.
Eia nō naʻe, ʻoiai hiki ke nalowale ka huaora C i ka wā e mālama ai, hiki ke hoʻonui ʻia nā antioxidants e like me carotenoids a me phenolics.
Ma muli paha o ka oo mau ʻana a ʻike ʻia ma kekahi mau hua.
Ola maikai anei na huaai maloo?
nā mea kanu hau He koho kūpono ia i nā mea kanu hou. He mea maʻalahi a maʻalahi hoʻi e hoʻomākaukau a ʻoi aku ka lōʻihi o ke ola a hiki ke kūʻai ʻia i kēlā me kēia manawa o ka makahiki.
ʻO ka waiwai ʻai o nā mea kanu hau
No ka mea, paʻa mau nā huaʻai ma hope koke o ka ʻohi ʻana, mālama mau lākou i ka hapa nui o kā lākou mau meaʻai.
Ua hōʻike ʻia kahi haʻawina ʻo ka blanching a me ka hoʻoheheʻe ʻana i nā mea kanu a hiki i 2 mau mahina ʻaʻole i hoʻololi nui i kā lākou ʻike phytochemical.
Eia nō naʻe, hōʻike ʻia nā haʻawina e pili ana ka hoʻoheheʻe ʻana i ka waiwai ʻai o kekahi mau mea kanu a me nā meaʻai kikoʻī ʻokoʻa.
No ka laʻana, ua ʻike ʻia kahi noiʻi he riboflavin hou ka broccoli maloʻo. broccoli ua ʻike ʻia he haʻahaʻa ka pī paʻa i loko o kēia vitamina.
Eia kekahi, ʻo ka pī paʻa, kāloti, a me ka spinach beta carotene ʻAʻohe ʻokoʻa nui i ʻike ʻia ma waena o nā pīni ʻōmaʻomaʻo hou a me ka spinach.
Ua ʻike ʻia kekahi haʻawina ʻoi aku ka nui o nā antioxidants i loko o ke kāpeti maloʻo a ʻaʻole i kuke ʻia ma mua o ke kāpeti hou, e hōʻike ana e hiki ke hoʻonui i ka ʻike antioxidant o kekahi mau mea kanu.
Ma ka ʻaoʻao ʻē aʻe, hiki i ka bleaching ke hoʻohaʻahaʻa nui i nā meaʻai wela, me ka huaora C a me ka thiamine.
Wahi a kekahi loiloi, hiki ke hoʻemi ʻia ka nui o ka huaora C o kekahi mau mea kanu i ka 10-80% i ka wā o ka blanching a me ka hau hau, me ka awelika o ka nutrient nalowale ma kahi o 50%.
E hoʻomanaʻo i nā ʻano kuke ʻē aʻe e like me ka hoʻolapalapa ʻana, ka palai, a me ka microwaving hiki ke alakaʻi i ka lilo ʻana o nā meaʻai, ʻoiai me nā mea kanu hou a i ʻole ke kī.
Nā mea hoʻohui a me nā mea mālama
nā mea kanu hauKe koho i i, pono e nānā pono i ka lepili mea. o nā mea kanu hau ʻOiai ʻaʻohe mea hoʻohui a me nā preservatives ka hapa nui, hiki i kekahi ke loaʻa i ke kō a i ʻole ka paʻakai.
Kekahi nā mea kanu hauua hoʻomākaukau ʻia me nā ʻuala i hoʻomākaukau ʻia a i ʻole nā mea hoʻonaninani e hiki ke hoʻohui i ka ʻono akā hoʻonui i ka sodium, momona, a i ʻole nā calorie i ka huahana hope. Hoʻonui nui kēia i ka waiwai caloric o ka meaʻai.
Eia kekahi, ʻo ka poʻe me ke koko kiʻekiʻe nā mea kanu haupono e nānā pono i ka sodium maʻiʻo o
Hōʻike nā haʻawina ʻo ka hoʻemi ʻana i ka ʻai sodium hiki ke kōkua i ka hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko, ʻoi aku ka nui o ka poʻe me ke koko kiʻekiʻe.
Nā pōmaikaʻi o nā mea kanu hau
nā mea kanu hau Hoʻomākaukau pinepine ʻia lākou me ka hoʻoikaika liʻiliʻi, e hoʻolilo iā lākou i mea ʻokoʻa wikiwiki a maʻalahi i nā mea kanu hou.
He emi ke kumu kūʻai ma mua o nā mea kanu hou a ʻoi aku ka lōʻihi o ke ola. ʻO ka mea ʻē aʻe, hiki ke hoʻohana ʻia a puni ka makahiki, ʻo ia hoʻi, hiki ke ʻai ʻia i kēlā me kēia manawa, me ka nānā ʻole i ke kau a i ʻole.
ʻAi ʻana i nā mea kanu hauHe ala maʻalahi ia e hoʻonui ai i kāu ʻai ʻana i nā meaʻai koʻikoʻi, me ka fiber, antioxidants, vitamina a me nā minela.
Eia kekahi, hōʻike nā haʻawina ʻo ka hoʻonui ʻana i ka ʻai meaʻai e hōʻemi i ka hopena o nā maʻi e like me ka maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi diabetes type 2.
Hou a i ʻole ka hau: ʻO wai ka mea ʻoi aku ka momona?
hou a o na mea ai haua ʻOkoʻa iki nā hualoaʻa mai nā haʻawina e hoʻohālikelike ana i nā meaʻai.
ʻO kēia no ka hoʻohana ʻana o kekahi mau haʻawina i nā hua i hōʻiliʻili hou ʻia e kūʻē i nā hopena o ka mālama ʻana a me ka manawa hoʻouna, aʻo nā mea ʻē aʻe e hoʻohana i nā huahana i kūʻai ʻia ma ka hale kūʻai. Eia kekahi, hiki i nā ʻokoʻa o ka hana ʻana a me nā ʻano ana ke hoʻopili i nā hopena.
Ma ka holoʻokoʻa, akā naʻe, ke hōʻike nei nā hōʻike e hiki i nā huaʻai a me nā huaʻai maloʻo ke mālama i ko lākou waiwai kūpono. o na mea ai haua hōʻike ʻia he like ke ʻano o ka meaʻai.
ʻO kekahi o nā haʻawina nā meaʻai hauʻōlelo ʻia nā meaʻai i loko
Eia hou, hou a nā meaʻai hauʻO ka Vitamin A, nā carotenoids, Vitamin E, ua like nā minerala a me nā pae fiber. ʻAʻole pili lākou i ka bleaching.
Ua loaʻa i nā haʻawina e hoʻohālikelike ana i nā ʻano hou me nā ʻano hau hau e like me ka pī, nā pīni ʻōmaʻomaʻo, nā kāloti, ka spinach a me ka broccoli i loaʻa i ka hana antioxidant like a me nā meaʻai.
Loaʻa i nā meaʻai paʻa ka nui o ka huaora C
nā meaʻai hauHe kiʻekiʻe aʻe ka pae o kekahi mau meaʻai. ʻO kēia ka nui loa meaʻai hau ʻike ʻia ma nā haʻawina e hoʻohālikelike ana i nā ʻano ʻano hou i mālama ʻia ma ka home no kekahi mau lā me
No ka laʻana, ʻoi aku ka nui o ka huaora C ma mua o ka pī a i ʻole ka spinach i kūʻai ʻia ma ka hale kūʻai i mālama ʻia ma ka home no kekahi mau lā.
No kekahi mau huaʻai, ʻoi aku ka nui o ka huaʻai C i ka hau kalima ma mua o nā ʻano hou.
Eia kekahi, ua ʻike ʻia kahi haʻawina e hiki ke hoʻonui i ka loaʻa o ka fiber ma o ka hoʻoheheʻe ʻana i ka meaʻai hou.
Ma ka hopena;
ʻO nā huaʻai a me nā huaʻai āu e kūʻai pololei ai mai ke kula a i ʻole ka ʻohi ʻana mai kāu māla ponoʻī o ke ʻano kiʻekiʻe loa.
Eia naʻe, inā kūʻai ʻoe ma ka hale kūʻai, nā meaʻai hauʻoi aʻe paha, a i ʻole i kekahi mau mea ʻoi aku ka meaʻai, ma mua o nā ʻano hou.
ʻO nā huaʻai a me nā meaʻai maloʻo He koho kūpono ia i nā koho hou. No ka loaʻa ʻana o nā ʻano meaʻai maikaʻi loa, hou a nā meaʻai hauʻOi aku ka maikaʻi o ka hoʻohana ʻana i kahi hui o
