Broccoli, nā waiwai a me nā pono no ke kino

Hiki iā ia ke lilo i kekahi o nā mea kanu i hiki ke kumu i ka hoʻopaʻapaʻa nui. ʻAʻole aloha ʻo Broccoli i nā mea āpau. Eia naʻe, ʻaʻole hoʻokuʻu kēia iā ia mai ka loaʻa ʻana o nā waiwai nui e lilo i pōmaikaʻi kupaianaha no ke kino.

Aloha mākou e hānai a hāʻawi aku i ʻikepili pono no laila ʻike mākou āpau i nā waiwai ʻoi loa o kēlā me kēia o nā meaʻai e hāʻawi ʻia i ke kūlohelohe iā mākou.

He nui nā koho a Broccoli i ka lumi kuke, akahai kona ʻono A inā ʻaʻole ʻoe makemake nui i kāna ʻono, hiki iā ʻoe ke "camouflage" iā ia i nā ʻano he nui ma ka hoʻohui ʻana iā ia me nā mea olakino ʻē aʻe.

Aʻe e kamaʻilio mākou e pili ana i ka nā waiwai, nā pono, pehea ʻoe e kuke ai a pehea e hoʻomākaukau ai he kalima broccoli ono.

Broccoli

Nā waiwai Broccoli

He waiwai ia i nā haʻiki a me nā protein. He koho kupaianaha kēia no nā mea a pau e hoʻoholo e hoʻomaka i ke ala e pili ana i ka vegetarianism a i ʻole veganism.

He nui kona olonā, ʻO ia kekahi o nā mea kanu i ʻoi aku ka nui o ka fiber, kōkua kēia iā mākou e mālama i kahi ʻōnaehana digestive i loaʻa nā mana piha a me kekahi, hōʻalo i ka paʻa paʻa manawa.

Ma ka ʻaoʻao ʻē aʻe, ʻaʻohe ona momona o laila momona ia no kēlā me kēia ʻano papaʻai hoʻemi kaumaha.

Ke hiki mai i nā wikamina, ka wikamina C, K a me A. ʻOiai nā minelala i loaʻa iā ia ka nui ʻoi kalipuna a me ka hao. Kūpono e mālama i kā mākou huesos a pale i kahi hiki anemia

E like me Hāʻawi ʻo 100 gram o broccoli iā mākou:

  • 31 mau calories.
  • 0 gram o ka momona.
  • 6 mau kolamu o nā kālika.
  • 2 gram o nā kō.
  • 2 mau huna o ka puluniu.
  • 3 gram o ka protein.

Nā pono ʻo Broccoli

E like me kā mākou i ʻōlelo ai ma mua, e hilinaʻi ia i nā waiwai o ka meaʻai e ʻike ai i ka nui o nā pono e lawe mai ai iā mākou. I kēia hihia, ʻike mua mākou i kahi huahana kūlohelohe, me ka mea ʻono a me nā pono he nui.

  • Loaʻa iā ia kahi nui o nā antioxidantsI kekahi manawa i ko mākou ola, he mea nui e noʻonoʻo i nā meaʻai i loaʻa ka nui o nā antioxidants. E hoʻopili kēia i ke olakino o ko mākou ʻili a hiki ke pale iā mākou mai ka maʻi ʻaʻai. ʻO ka umauma, uterine, prostate, hakuʻala, kolona a i ʻole maʻi ʻaʻai ate.
  • Palekana i ke olakino o ko mākou naʻau, mālama i kahi rhythm olakino a pale i ka tachycardia.
  • Loaʻa nā pae triglyceride haʻahaʻa a me ka kolesterol kiʻekiʻe.
  • He mea hoʻokonukonu maikaʻi ia o nā hormones wahineʻae, estrogens.
  • Hana ke alo o chromium hoʻoponopono ʻia ka glucose koko a hoʻomaikaʻi i ke kahe o ke koko.
  • Maikaʻi loa ia no hoʻopau i ke kinoLoaʻa kēia ma o nā antioxidants.
  • ʻOiai he kiʻekiʻe i ka puna, kōkua iā mākou e pale i ko mākou iwi, ola iwi. Eia kekahi, ʻo ka zinc, phosphorous, a me ka magnesium e hoʻoikaika iā lākou.
  • E mālama i ka olakino o kā mākou maka. Pale ia i ka hoʻohaʻahaʻa ocular, pale iā mākou i nā maʻi hōʻino e like me ka cataract a me nā maʻi ʻē aʻe e pili ana i nā maka.
  • No kāna ʻike ma wikamina C, maikaʻi ke mālama a ʻoi aku ka ʻōpio, nāwili, ʻālohilohi a me ka ʻili laumania. Hoʻokumu kēia huaora i nā collagen i loko o ke kino a mālama ia i ke olakino a maʻalahi hoʻi.
  • ʻO Wikamina E pale i nā huna ʻili a ʻaʻole ia e kuʻi ikaika i nā kukuna UVA.
  • Ma muli o ke kiʻekiʻe o ka fiber hakakā kūpilikiʻi i kekahi manawa. Hoʻohui ʻia, hiki iā ia ke mālama i nā hihia o ka bloating, ka puʻuwai a i ʻole ka mumū.
  • Hoʻoikaika pinepine i ka ʻōnaehana pale.

broccoli

Pehea ʻoe e hoʻomākaukau ai

Hiki ke kuke i ka broccoli i kekahi mau ʻano. Inā ʻaʻole ʻoe hoihoi e pili ana i ka broccoli akā makemake ʻoe e pōmaikaʻi i kāna mau ʻano maikaʻi āpau, e nānā i nā koho ʻoi loa āu e loaʻa ai.

  • Hiki ke mahu. ʻO kēia ke koho maikaʻi loa hiki iā mākou ke hoʻohana mai kēia ala ʻaʻole i nalo nā waiwai he nui. Inā ʻoe e ʻimi ana e hōʻemi i nā pae kolesterol, ʻo kēia ke ʻano āu e hoʻohana ai.
  • Hiki iā ʻoe ke kuke me nā mea kanu ʻē aʻe a i ʻole. ʻO ia, hiki iā ʻoe ke hoʻomākaukau i ka paila.
  • Ma kekahiʻaoʻao, hiki iā ʻoe ke hana i ka tempura, paʻi a hoʻomoʻa. ʻO ia ka koho aʻo liʻiliʻi loa no ka mea hāʻawi ia i nā momona i kou kino ʻaʻole pono.
  • Hiki iāʻoe e hui me nā hua a hana i kahi omelette broccoli.
  • A i ʻole he koho maikaʻi e hana he kalima broccoli, palupalu loa ia, ʻo ia maʻalahi e hoʻomākaukau A hiki iā ʻoe ke lawe iā ʻoe mai kahi kiko paʻa i ka lumi kuke.
  • E hoʻohui iā ia i nā soups a me nā mea ʻai.
  • Kālua i ka pā me nā mea hoʻohui ʻē aʻe.
  • Hiki ke mahu a hoʻopau ʻia ke anuanu me a sāleta palaoa no nā mahina kau wela.
  • Hiki iā ʻoe ke hoʻohui i nā lālā ʻoki maikaʻi a me nā koʻokoʻo i kahi palaoa o pizza

Pehea e mālama ai i ka broccoli

Waiho mākou iā ʻoe i kekahi mau ʻōlelo aʻoaʻo i mea e kūʻai ai ʻoe i kahi palau, ʻike ʻoe i ka mālama ʻana iā ia i ʻole ia e waiwai. I nā manawa he nui loa nui lākou a inā ʻaʻole mākou e kuke iā lākou āpau hiki iā mākou ke nalo iā lākou.

  • Koho i nā bouquets paʻa loa. He ʻōmaʻomaʻo ʻeleʻele i ke kala a manaʻo hou a palupalu ke hoʻopā.
  • ALstore iā lākou i loko o nā ʻeke ʻeke perforated i loko o kāu pahu huki. Hiki iā lākou ke hala ma kahi o 5 mau lā. He mea nui e mālama holoi ʻole ʻia lākou.
  • E holoi iā ia ke pau ʻoe iā ia.
  • He maʻalahi ia i ka waiwai ethylene, no laila, pale i ka pili ʻana me nā hua i loaʻa i kēia hui: nā ʻāpala, kiwi, maiʻa, pears, ʻōmato a me nā peach.
  • Hiki iā ʻoe ke hoʻopaʻa, akā ua paipai ʻia e mahu mua ma mua a laila hoʻopaʻa i ka wā i anuanu. Hiki ke hala iā 8 mau mahina.

ladle me ka broccoli

Pehea e hana ai i ka kirimaila o broccoli

Makemake mākou e paipai ʻia ʻoe e hoʻopau i ka broccoli a no kēlā kumu, makemake mākou e kōkua iā ʻoe ma ka waiho ʻana iā ʻoe i kēia meaʻai maʻalahi no ka krima broccoli.

Nā meaʻai

  • 300 gram o broccoli. Ka hoʻolei ʻana i ke kumu.
  • 150 gram o nā huaʻi.
  • 1 lita o ka moa moa.
  • ʻO kahi ʻuala nui.
  • 20 gram o ka bata
  • ʻO kahi pīpī o ka aila ʻōpio puʻupaʻa.
  • 150 gram o ka waiū wai a i ʻole ka waiū i hoʻopau ʻia.

Hoʻomākaukau kālā

  • E hoʻomākaukau i nā mea ʻai āpau, maʻemaʻe, ʻokiʻoki a mālama.
  • I kahi casserole pocha ka leek me kahi aila ʻoliva liʻiliʻi a me ka bata.
  • I ka manawa palupalu a me ke kala maikaʻi, e hoʻohui i ka broccoli a me ka uala ʻoki loa.
  • E hoʻoulu e kāwili i nā mea ʻono, ma 2 mau minuke.
  • E hoʻohui i ka lita o ka broth a hiki i ka uhi ʻana.
  • Kuke no ka hapalua hola.
  • Ke palupalu a hana ʻia nā mea ʻai, me ke kōkua o kahi lima hoʻohuihui, kuʻi a hiki i ka loaʻa ʻana o kahi kāwili like homogeneous.
  • Hoʻohui i ka kalima i kēlā manawa a hoʻomau i ke kuʻi.
  • Pākuʻi ka paʻakai a me ka pepa e ʻono e hoʻopololei.

E like me kāu i ʻike ai, he mau koho kupaianaha kā ka broccoli, ʻo kou manawa kēia e kau E hele i ka hana a hoʻāʻo i kēia kalima momona.


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.

*

*

  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.