E kiʻi hou i nā mea kanu a me nā greens

I loko o ka honua nei nā mea kanu a me nā mea kanuHe mea nui e mālama pono lākou i kā lākou waiwai i mea e hana ai kā lākou momona a me nā wikamina i loko o ko mākou kino ke pau mākou iā lākou.

E like me kā mākou e ʻike ai, hiki iā lākou ke hoʻomākaukau a hoʻomoʻa i nā ʻano like ʻole, e ʻike inā ua nalowale paha kā lākou mea ʻono a i ʻole nā ​​waiwai nui loa, ʻaʻole pono lākou e hoʻololi i ke kala.

ʻO ke ala ʻoi loa e ʻai i ka nā hua maka a me nā mea kanuEia nō naʻe, aia kekahi mau ʻano i ʻoi aku ka paʻakikī ma mua o nā mea ʻē aʻe e hoʻopau i kēia ala.
E haʻi mākou iā ʻoe ma lalo he aha nā nā ala maikaʻi e kuke ai iā lākou i paʻa pono nā waiwai āpau.

Nā ʻōlelo aʻoaʻo no ke kuke ʻana i nā mea kanu

ʻIke ʻoe ʻike i nā ala he kuke ʻana i ka lau ʻai, eia naʻe, ʻaʻole mākou e loaʻa ka maikaʻi ma waho o kēia mau mea kanu mai ka wā mai kulu paha kāu mau wikamina a me nā minelala a ʻaʻole maopopo iā mākou, akā i ka holo lōʻihi, hiki i ko mākou kino ke loaʻa nā hemahema. I mea e pale ʻole ai i kēia, hana i kēia:

  • E ʻoki i ka mea kanu i mau ʻāpana nui, inā ʻoki maikaʻi ʻia, e hōʻike ʻia ka hapanui o ia mea i ka kuke ʻana a ʻoi aku ka mahu o nā huaora a me nā minelala.
  • Inā mākou e hoʻohana i ka peeler e lawe mākou i 60% o nā meaola, noho mau nā huaora i loko o ka pūpū.
  • ka onion a me kālika ʻAʻole lākou e hoʻopili ʻia, ma waho lākou e lawe ʻole i ka wai a hoʻonui ʻia ko lākou waiwai.
  • Pono ʻoe e kali i ka awelika o 10 mau minuke ma mua o ka hoʻopau ʻana i nā mea kanuʻO ka mea a kēia e kuke ai, hoʻoulu hou nā mea ʻai i kā lākou waiwai.

ʻO nā ʻōlelo aʻoaʻo ke kuke mākou i nā mea ʻai

  • ʻO ka hapa nui o kēia mau meaʻai, ʻo ia hoʻi, nā ʻano mea kanu a me nā greens āpau e pono ai māhur, ʻoiai inā kuke lākou hiki iā lākou ke lilo i ʻekolu ka nui o nā wikamina.
  • Ma keʻano, māhu Pono lākou e hoʻolōʻihi i ka manawa e hoʻopili ai me ka wela, no ka mea he nui nā manawa a mākou e hele ai a ʻino ia. ʻO ka chard Swiss, broccoli, nā pīni ʻōmaʻomaʻo, cauliflower a i ʻole Brussels sprouts kahi manawa liʻiliʻi e kuke ai.
  • ʻAi ʻia me ka momona ʻole e kōkua i kāna mau momona e nalo ʻole.
  • Kuke i ka peas steamed ʻaʻole i hoʻolapalapa, no laila hiki iā ʻoe ke hoʻohana i kāu wikamina C, folate a i ʻole fiber.
  • Inā ʻoe e kuke Mālama nā mea kanu i ko lākou kala ʻulaʻula e hana ʻoe i ka hapa nui o kāna mau meaola i loko a inā ʻoe e ʻai iā lākou aia lākou i loko ou.

 


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.