John Myers
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ʻIke ʻia ka nui o nā huaora i loko o ka pepa. ʻO ka waihoʻoluʻu e lawe mai i ka hapa nui o ia mea, e aʻo ʻoe i kēia ʻōlelo aʻoaʻo.
ʻO nā huaora i ka pepa: ʻulaʻula i mua
ʻO ka paprika kahi pōma huaʻai C maoli i nā kala āpau.
- Hāʻawi ka pepa bele ʻulaʻula i ka nui o ka huaora C. 100 grams o ia mea he 140 mg o ka huaora C.
- Hele mai ka pepa bele melemele me 120 a 130 mg o ka huaora C no 100 grams.
- Hoʻopuka ka pepa ʻōmaʻomaʻo i ka hope ma ʻaneʻi. Eia nō naʻe, ʻo 100g o ka mea kanu olakino aia nō ka 115 mg o ka huaora C.
- ʻO ka mea ʻoiaʻiʻo, ʻaʻole i loaʻa i ka paprika ka huaora C wale nō, akā he nui ka beta carotene, kahi precursor o ka huaʻa A.
- Eia kekahi, ʻo ka mea holo mua ka pepa ʻulaʻula me 2,125 micrograms o ka beta-carotene no 100 grams.
- I ka hoʻohālikelike ʻana: loaʻa i nā pepa ʻōmaʻomaʻo he 530 micrograms o ka beta-carotene, ʻoi aku ka liʻiliʻi o ka huaora olakino.
He aha ke ʻano o ke code kala o nā pepa
Aia nā ʻano like ʻole o ka pepa.
- Ma waho aʻe o nā ʻano like ʻole, ʻōmaʻomaʻo mau nā pods unripe. Ua ʻohi mua ʻia lākou a loaʻa i ka nui o ka chlorophyll - ke kumu o ka waihoʻoluʻu ʻōmaʻomaʻo.
- Inā mālama pono ʻia, e hoʻololi ke kala i ka melemele a laila ʻalani a ʻulaʻula paha, ma muli o ke ʻano.
- I ka wā o ka oʻo ʻana, ʻaʻole e piʻi wale ka nui o ka huaora, akā ʻo ke kō.
- ʻO ia ke kumu i ʻoi aku ka ʻono o ka ʻulaʻula ma mua o ka ʻōmaʻomaʻo. No laila, ʻo nā pepa pala, e lawe mai i nā calorie liʻiliʻi me lākou.
- ʻOiai ʻo 100 grams o nā pepa ʻōmaʻomaʻo e lawe mai i 20 mau calorie wale nō i ka pā, ʻo nā pepa ʻulaʻula he 37 mau calorie, he ʻuʻuku loa ia.
