Pono nā mea kanu nā aliʻi wahine o kēia kauwela me nā hua, māmā lākou, nui ka wai i loko, waiwai i nā wikamina a me nā meaola e hāʻawi iā ʻoe i ka ikehu, akā e hōʻoia i ka paʻa ʻole o kēia mau mea e ana mākou pehea e hoʻopau ai iā lākou.
No kēia kumu, haʻi mākou iā ʻoe i nā ala maikaʻi e hoʻomākaukau ai i nā mea ʻai no ka mea he nui nā ala. Hoʻokahi ia hana hoʻopunipuni e hoʻopau iā lākou me kāu kala maoli kumuʻOiai mākou e kuke iā lākou a ua nalo, ʻoi aku ka liʻiliʻi o nā wikamina a me nā meaola e waiho i loko.
Lawe mākou iā ʻoe i kahi mau ʻōlelo aʻoaʻo maikaʻi loa i ʻike paha ʻoe a ʻike ʻole paha, ʻoiai, ʻaʻole ʻeha kahi hoʻomanaʻo.
Ke hoʻomākaukau ʻana i nā mea ʻai ma mua o ka kuke ʻana
- ʻOkiʻoki i nā ʻāpana o nā mea kanu e like me ka nui i hiki, no ka mea inā ʻokiʻoki loa ʻia lākou, ʻoi aku ka nui o ka hiki ke pakele kā lākou mau minelala a me nā huaora.
- ʻOi aku ka maikaʻi ʻole e hoʻohana i ka peeler: No kekahi mau mea ʻai, ʻae, e like me nā kāloti, akā inā ʻaʻole pono ia, mai wehe i ka ʻili mai ka zucchini a i ʻole ka pepa, no ka laʻana, no laila noho paʻa lākou.
- Kakali he 10 mau minuke ma mua o ka hoʻopau ʻana iā lākou: ke kuke, kali i kekahi mau minuke ma mua o ka ʻai ʻana iā lākou e like me kekahi mau mea ʻai e like me broccoli a i ʻole cauliflower e hoʻoheheʻe ai i kā lākou mea momona.
- E hanu i nā mea kanu: i nā hihia e like me ka ʻakaʻakai a i ʻole kālika, ʻoi aku ka maikaʻi o ka oxygenate iā lākou i mea e hoʻonui ai i kā lākou mau wikamina, ʻaʻole ka mea maikaʻi e hoʻomaʻalili i nā mea kanu no ka manawa lōʻihi, akā i loko o kā mākou pā hale no ka manawa pōkole loa a hiki ke hoʻopau koke.
Pehea e kuke ai i nā mea kanu
- Mahu mahu: ʻO ka hapa nui o nā meaʻai e kūʻē i kēia ʻano kuke ma mua o nā ʻano ʻē aʻe, e kiʻi iā ʻoe iho i kahi mokuahi a e ʻoliʻoli i nā mea maikaʻi o ke kuke ʻana me ka mahu. Hoʻonui ka meaʻai i kāu manawa a hiki i 400% ke hoʻohālikelike ʻia me ka paila, no ka laʻana.
- E nānā i nā manawa: mai kuke i nā mea ʻai ma mua o ka mea pono, ʻo kahi ʻano pālahalaha o kēia huahana he mea hou ia a ʻoi aku ka maikaʻi o ka hou. No laila, e hoʻomau i ka crisp a aneane paʻa.
- ʻO nā mea kanu ʻai: me ke kōkua o kahi wīwī maikaʻi o ka aila puʻupaʻa keu e hoʻoikaika i nā ʻono a kuke ma kahi wela liʻiliʻi. ʻOiai ke koho o ka hoʻohui ʻole ʻana i kekahi ʻano momona o nā mea kanu e kōkua iā lākou e mālama i kā lākou mau antioxidant.
- Mai hoʻonui i ka lau i nā mea kanu: e nānā i kā lākou kala, mai hoʻolilo iā lākou e hoʻololi i ko lākou leo, e hoʻāʻo e hoʻomau iā lākou e like me ko lākou kūlana kūlohelohe.
ʻO ka hope, mai kānalua e hoʻohui i nā ʻano mea kanu like ʻole, greens a greens i kāu mau kīʻaha, mai noho me hoʻokahi wale nō. ʻAe kēia mau mea hui a huikau ʻia i nā ʻano he nui hana i kēlā me kēia ipu i ka ʻoiaʻiʻo a ʻono hoʻi.
E lilo i mea mua e wehewehe