Madeline Adams
Hiki ke ʻai a ʻono nā lau ʻukena, ʻo kekahi o lākou. ʻO ka lau ʻukena ka meaʻai nui hou? ʻO nā meaʻai a pau o ka lau ʻukena a me nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi mea kanu maikaʻi mai ka lau ʻukena aia ma ʻaneʻi me mākou!
Hiki ke ʻai ʻia nā lau ʻumeke - akā ʻaʻole nā lau paukena a pau
Hiki ke ʻai ʻia nā lau o ka ʻōpae, akā ʻaʻole nā lau o nā ʻōpala nani. He ʻawaʻawa ka hope a loaʻa ka cucurbitacin toxin. ʻO nā lau o nā paukena ʻai, ma kekahi ʻaoʻao, ʻaʻohe mea ʻawaʻawa a loaʻa ka ʻono ʻoluʻolu.
ʻAʻole like me kekahi mau ʻōmaʻomaʻo lau ʻē aʻe, ulu wikiwiki ka mea kanu ʻōpala, ʻoi aku ka wikiwiki ma mua o ka ʻai ʻana o nā snails, no laila ua ʻaneʻi ka holomua o ka ʻohi.
No laila, inā ʻaʻole ʻoe e hilahila i ka hoʻomākaukau ʻana, hiki iā ʻoe ke hoʻohana ia mea no ka hoʻomākaukau ʻana i kahi mea kanu maikaʻi a momona. ʻO ka hoʻoikaika ʻana no ka mea, pono e wehe mua ʻia nā lau o nā lau a me kekahi o nā spines liʻiliʻi. A i ʻole, ʻaʻole maikaʻi ka lau ʻōmaʻomaʻo. Me ka hoʻomaʻamaʻa iki, akā, ʻaʻole pono ʻoe ma mua o 10 mau minuke (me ka manawa kuke).
He meaʻai kuʻuna ma ʻApelika nā lau lau ʻukena
Ua ʻai ʻia nā lau ʻumeke ma ʻApelika, Indonesia, a me Malaysia. Ma ʻApelika e laʻa me B. ma Zambia, Tanzania, Nigeria, a i ʻole Zimbabwe.
ʻO kahi wikiō na ke aloha aloha o nā keiki ʻo ChildFund Germany, e kōkua ana i ka hoʻomaikaʻi ʻana i ke kūlana meaʻai o ka poʻe ma Zambia, e hōʻike ana i ka hoʻomākaukau ʻana o ka kīʻaha kuʻuna Nshima Chibwawa ma laila. Loaʻa ia i nā ʻōmaʻomaʻo lau ʻukena me nā ʻōmato a me nā pīni, lawelawe ʻia me ka porridge kulina. Hiki iā ʻoe ke ʻike i ke wikiō e ʻike pono ai i kā mākou kumu ma lalo.
He meaʻai nui hou nā lau ʻo ka ʻukena?
He nui nā meaʻai a me nā mea koʻikoʻi i loko o nā lau ʻumeke akā ʻaʻole ia ka meaʻai nui loa. Ma ke ʻano o ka ʻike huaʻai, hiki ke hoʻohālikelike ʻia me nā lau lau ʻē aʻe a loaʻa ka nui o ka meaʻai hoʻokahi a me ka liʻiliʻi o kekahi.
Akā naʻe, ʻaʻole ia e pili ana i ka loaʻa ʻana o kahi meaʻai nui hou, akā no ka ʻike ʻana i nā ʻāpana mea kanu i ʻike ʻole ʻia ma mua he mau mea kanu ʻai.
ʻO ka lau ʻukena: nā meaʻai, nā minerala, a me nā huaora
E like me nā lau lau, ʻoi aku ka nui o ka lau ʻukena i ka wai, haʻahaʻa momona, a haʻahaʻa i nā haʻahaʻa. He haʻahaʻa lākou i nā calories.
Inā nele ʻoe i kekahi mau meaʻai mai ka ʻike meaʻai ma lalo nei, no ka liʻiliʻi loa o ka ʻike i loaʻa a ʻaʻole paha i nānā ʻia nā meaʻai i nalowale.
ʻO nā waiwai waiwai i hāʻawi ʻia ma lalo nei e pili ana i ka lau ʻumeke maka no laila pono ʻoe e noʻonoʻo i nā waiwai haʻahaʻa haʻahaʻa haʻahaʻa no nā lau paukena i kuke ʻia, ʻoiai ʻo ka hoʻomehana ʻana e alakaʻi i ka nalowale o nā meaʻai.
ʻO nā waiwai mineral a me nā huaora i hāʻawi ʻia ma hope o nā brackets e pili ana i nā lau paukena i kuke ʻia, akā hele mai kēia mau waiwai waiwai mai kahi kumu ʻē aʻe no laila ua hoʻohana ʻia nā lau ʻē aʻe ma aneʻi a pono e manaʻo kekahi aia nā ʻano like ʻole a kūlohelohe. nā loli.
ʻĀina ʻona
No ka lau lau, ʻoi aku ka kiʻekiʻe o nā lau ʻukena i ka protein. I ka mana maka, loaʻa iā lākou he 3.15 g o ka protein no 100 g. No ka hoʻohālikelike: Swiss chard 2.1 g, lau dandelion 2.9 g, spinach 2.3 g, lettuce hipa 1.8 g, nettle 7 g.
Ma ka 100 g lau ʻukena maka nā meaʻai ma lalo nei (ʻo nā waiwai o nā lau i kuke ʻia i loko o nā bracket):
- Wai: 92.88g
- Kalori: 19 (21)
- kJ: 79 (88)
- Palekana: 3.15g (2.7g)
- Ka momona: 0.4g (0.2g)
- Kālepa: 2.33 g (3.4 g) me ka fiber
- Uila: (2.7g)
ʻO nā minerala a me nā mea ʻike
E pili ana i nā minela, ma waho aʻe o ka potassium, ʻaʻohe helu kiʻekiʻe. Aia ka pāpaʻi ma ka pae kiʻekiʻe, no laila, ʻo nā lau ʻukena, e like me nā lau lau ʻōmaʻomaʻo ʻē aʻe, he mau huaʻai nui-potassium.
Pono paha e hoʻokūpaʻa ʻia ka mea hao (2.2 mg a i ʻole 3.2 mg - e pili ana i ke kumu). ʻOi aku ia ma mua o kekahi mau mea kanu maʻamau, akā ʻoi aku ka haʻahaʻa ma mua o ka maʻi hao o ka chard (2.7 mg), fennel (2.7 mg), watercress (2.9 mg), a me ka dandelion (3, 1 mg) a, e pili ana i ka moʻa. lau, haʻahaʻa ma mua o ka hao o ka spinach (4.1 mg) a me Ierusalema artichoke (3.7 mg).
Loaʻa i nā lau ʻukena nā minerala a me nā ʻano mea ʻē aʻe i kēlā me kēia 100 g (ʻo ke koi kūhelu o kēlā me kēia lā no kahi pākeke (ʻaʻole hāpai ʻia) hāʻawi ʻia i loko o nā brackets (e like me DGE)):
- Kaluma: 39 mg (1,000 mg) 43 mg
- Ka hao: 2.22 mg (12.5 mg) 3.2 mg
- Magnesium: 38 mg (350 mg) 38 mg
- Phosphorus: 104 mg (700 mg) 79 mg
- Pāuma: 436 mg (4,000 mg) 438 mg
- Sodium: 11 mg (1,500 mg) 8 mg
- Zinc: 0.2mg (8.5mg) 0.2mg
- Ke keleawe: 0.133mg (1.25mg) 0.1mg
- Manganese: 0.355 mg (3.5 mg) 0.4 mg
- Selenium: 0.9 µg (60 – 70 µg) 0.9 µg
Vitamins
I ka wā e pili ana i nā huaora, aia nā huaora A a me K i nā nui kūpono. Ma hope o nā mea a pau, e uhi kekahi mau huaora B ma kahi o 10 pakeneka o ke koi no 100 g o nā lau ʻukena. Eia nō naʻe, hāʻule ka haʻahaʻa haʻahaʻa o ka huaora C i ka 1 mg i ka wā i kuke ʻia, no laila ʻaʻole pono e haʻi ʻia.
Ma ka 100 g lau ʻumeke, aia nā huaora ma lalo nei (kahi wale nō ka waiwai ma ka ʻākau o nā brackets e pili ana i nā lau moʻa ʻoiai nalo nā lau maka mai ke kumu):
- Vitamina A (retinol like): 97 mcg (900 mcg) 480 mcg
- Huaʻai C: 11mg (100mg) 1mg
- Huaʻai B1: 0.094mg (1.1mg) 0.1mg
- Huaʻai B2: 0.128mg (1.2mg) 0.1mg
- Huaʻai B3: 0.920mg (15mg) 0.9mg
- Huaʻai B5: 0.042mg (6mg) 0mg
- Huaʻai B6: 0.207mg (2mg) 0.2mg
- Folate: 36 mcg (300 mcg) 25 mcg
- Vitamin E: (12-15mg) 1mg
- Vitamina K: (70-80mcg) 108mcg
- Choline: (425 - 550 mg) 21 mg
Pehea ke ola kino o ka lau ʻumeke?
I kēia manawa, helu kekahi mau pūnaewele i nā pono olakino o ka lau ʻukena:
- Ua ʻōlelo ʻia lākou e pale aku i ka maʻi maʻi a me nā maʻi maka (no ka mea he nui ka nui o ka huaʻa A).
- kōkua i ka hōʻemi ʻana i ke kaumaha (no ka mea he haʻahaʻa lākou i nā calorie a waiwai i nā huaora),
- e hoʻemi i ke koko kiʻekiʻe (no ka mea he kiʻekiʻe lākou i ka pālolo a maikaʻi ka potassium no ka ʻōnaehana cardiovascular),
- pale aku i nā maʻi (no ka nui o ko lākou mau huaʻai C, ʻo ia - e like me kāu e ʻike ai ma luna - ʻaʻole kiʻekiʻe loa),
- e hoʻoneʻe i ka ʻōnaehana digestive ma muli o ko lākou ʻāʻī a me nā mea hou aku.
Pili kēia mau waiwai a pau i nā mea kanu (lau) a pau, no laila, ʻaʻole ia he ʻokoʻa i ka lau paukena. Eia naʻe, waiwai nui kēia mau waiwai no ka laʻana, ʻo B. ma kekahi mau ʻāpana ʻApelika kahi i kekahi manawa ʻaʻole ulu nā lau ʻōmaʻomaʻo ʻē aʻe a no laila hiki i nā lau lau ʻukena ke waiwai nui loa i ke olakino.
Pehea ʻoe e hoʻomākaukau ai i nā lau ʻumeke?
ʻO ka hoʻomākaukau ʻana i ka lau ʻumeke he mea liʻiliʻi ka manawa, ʻoiai ʻaʻole hiki iā ʻoe ke holoi wale, ʻokiʻoki a kuke i nā lau, akā e wehe mua i nā kaula a i kekahi manawa nā spines. ʻOi aku ka ʻoluʻolu o nā lau ʻōpio i ka hoʻomākaukau ʻana, no ka mea, ʻaʻohe o lākou mau spines e like me ka haʻi ʻia (a i ʻole nā spines palupalu a no laila hiki ke ʻai ʻia) a ʻaʻole loaʻa kekahi mau lau.
Hiki ke hoʻohana ʻia nā ʻōpala, akā wale nō - inā loaʻa - nā ʻōpala o nā lau ʻōpiopio loa, inā ʻaʻole lākou he fibrous loa.
ʻOi aku ka maikaʻi e nānā i ke wikiō e pili ana i ka hoʻomākaukau ʻana i nā lau ʻukena (e laʻa ma ʻaneʻi) no ka mea e hōʻike maikaʻi ana iā ʻoe pehea e wehe ai i nā fibers (kahi i hoʻopili ʻia ai ka hapa nui o nā spines). No ka hana ʻana i kēia, huki ʻia nā fiber mai ke kumu o ke kumu ma luna o ka lau. A laila hiki iā ʻoe ke hoʻohana i ka palapala.
Nā Huaʻai Lau Squash: The Basic Recipe
Ma ka papa kuhikuhi ma lalo nei, hoʻokahe ʻia ka wai kuke. Ma nā ʻano ʻano ʻē aʻe, e hoʻomoʻi ʻia ka lau ʻukena me kahi wai liʻiliʻi i ʻole e ninini ʻia ka wai kuke a ma kēia ʻano, hiki iā ʻoe ke pale i ka nalowale o nā mea koʻikoʻi e pili ana i ka ninini ʻana. No ka mea ʻaʻole waiwai nui nā lau i ka waikawa oxalic, ʻaʻole pono ka ninini ʻana iā lākou no kēia kumu.
nā mea hoʻohui:
- 30 lau ʻumeke, wehewehe ʻia a ʻoki ʻia i ʻāpana liʻiliʻi
- 1 onioni i okiia
- 1'ōmato, ʻokiʻoki (ʻili inā makemake ʻia)
- ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
- ¼ tsp baking soda e hoʻopalupalu i nā lau (ʻaʻole pono no nā lau ʻōpio a palupalu)
- ʻO ka aila 1 tbsp
- 2 punetēpē kirīmi (e laʻa me ka ʻalemona, ka ʻaila soy, a i ʻole ka waiu niu)
e hoomakaukau ai
- E hoʻolapalapa i ka wai paʻakai a hoʻohui i nā lau. E hoʻohui i ka paʻakai a e kuke no 5 mau minuke a i ʻole a palupalu nā lau.
Wehe i ka ipuhao mai ka stovetop a hoʻokahe i ka wai. - E hoʻokaʻawale, e hoʻomoʻi i ka ʻonika a me ka ʻōmato i ka ʻaila, ka paʻakai a me ka pepa, a hoʻoulu i ka lau ʻukena i moʻa.
- Hāʻawi ʻia ia me Sadza (maize porridge) a i ʻole raiki. Aia kekahi mau mea ʻai me nā ʻuala. E hauʻoli i kāu ʻai!
Hiki iā ʻoe ke ʻai maka i ka lau ʻukena?
Hiki ke ʻai ʻia ka lau ʻukena i loko o ka salakeke, ʻoiaʻiʻo wale nō nā lau ʻōpio a palupalu.
