John Myers
Loaʻa nā mea kanu Brassica a puni ka makahiki. Akā i ka pūnāwai, nui nā ʻano kāpeti i maʻalahi i ka ʻono a piha i nā mea olakino. ʻO ka mea i kapa ʻia ʻo spring cabbage, ʻo ia ka savoy cabbage, pointed cabbage, a me ka cauliflower. ʻAʻole like me nā kīʻaha kāpena puʻuwai i ka hoʻoilo, kūpono nā ʻano ʻano no ka meaʻai māmā i ka puna.
Nā ʻōlelo aʻoaʻo no ke kūʻai ʻana i ke kāpeti puna
- I ke kūʻai ʻana i ke kāpena savoy a me ke kāpeti kuhikuhi, pono ʻoe e hōʻoia i ka paʻa pono ʻana o ke poʻo kāpeti. He ʻano hou nā lau o waho a ʻaʻole hāʻule.
- ʻOi aku ka hou o ka puaʻala i ka wā e paʻa mau ana nā lau ʻōmaʻomaʻo, e like me ka mae mua ʻana. Hoʻopau kekahi poʻe kālepa i nā lau i hiki ke kūʻai aku i nā pua puaʻa kahiko.
Kāpena puna: nā huaora a me ka fiber
ʻO 200 grams o ke kāpeti savoy, kāpeti kikoʻī, a i ʻole cauliflower i kēlā me kēia me ka 100 milligrams o ka huaora C a no laila e uhi ai i kā mākou pono i kēlā me kēia lā. Aia i loko o nā ʻano kāpeti ʻekolu nā huaora A, B, D, a me E. He nui nō hoʻi ka fiber: ʻoiai ʻaʻole loaʻa nā calorie o ke kāpeti puna, hoʻopiha kona fiber iā ʻoe no ka manawa lōʻihi.
Kāpena Savoy: Antibiotic maoli
Nui ka ʻaila ʻo Savoy i ka ʻaila sinapi, e kahe ana ma hope o ka nahu ʻana a i ʻole ka ʻoki ʻana. Mālama ka ʻaila sinapi i ka savoy mai nā mea ʻaihue a me nā kānaka mai nā maʻi bacteria a me nā maʻi. No laila ua ʻōlelo ʻia ʻo Savoy cabbage ma ke ʻano he antibiotic kūlohelohe no ke anu a me nā maʻi hanu.
Kāpena kiko: Nui ka pālolo a me ka calcium
ʻO ke kāpeti kikoʻī he mea maʻalahi loa ia a kūpono hoʻi no ka ʻai maka. Inā ʻaʻole ʻoe e ʻae maikaʻi i ke kāpena keʻokeʻo, pono ʻoe e hoʻāʻo i ke kāpeti kiko. Hāʻawi ke kāpena kikoʻī i nā minerala he nui a me nā mea ʻala. Ua waiwai ʻo ia i:
- Potassium - mea nui no kā mākou metabolism a me ka hāʻawi pono ʻana i ka wai i loko o ke kino
- Kalsium – maikaʻi no nā iwi a me nā niho
Pāpaʻi
Aia i loko o ka pua puaʻa nā huaora a me nā minela a pau i loaʻa i loko o ke kāpena savoy a me ke kāpena kiko, a me:
- ʻO ka Vitamin K - he mea nui ia no ka hoʻopili koko
- ʻO ka Phosphorus no nā pūnaewele a me ka hoʻololi houʻana o nā membrane pūnaewele
- ʻO ka Magnesium no ka hoʻomaha hoʻomaha
