Kahi hoʻomaʻemaʻe hale

ʻO ka hoʻohanaʻana i ka leka kika hauhili: nā pōmaikaʻi a me nā pōʻino i ke kino kanaka

He aha ka leka uila i ka lā, i kēia lā,ʻike paha nā mea a pau. Heʻano leka kēia e nānā (keʻano o ke oki) e like me nā kāpena kāpena keʻokeʻo. Mālie nā lau a paʻakikī (no ka manawa lōʻihi, ua kapaʻia ka saladi he "kuluwili"). Hoʻohanaʻia no nā kumuhana i ka hoʻomākaukauʻana i nā kaumakai, a me ka waihona huaʻai i nā kīʻaha a me nā meaʻai nui.

ʻO ka hau o Iceberg: nā calories, ke kumu waiwai, nā huaora a me nā minela

ʻO ka nui o ka calorie ka liʻiliʻi o Iceberg - ka nui o 14 kcal, ke kumukūʻai - proteins / momona / mau haʻalulu - 0.9 / 0.14 / 1.77. Ma mua o 95% o ka saladi he wai (ʻo ka nui o nā wai i nā lau,ʻo ka nui o ka'ōmole),ʻo ke koena o nā lau he mono- a me nā kīkeʻaʻole, nā meaʻai, nā lehu, a me nā mea momona momona.

E like me nā huameʻa'ē aʻe, nui ka waiwai o ka mākini i nā huaora. I ka hoʻohuiʻana i ka waika ascorbic, ua like nā lālā me ka "B-huapona" (koe wale nā ​​B12), ka huaora E, ka huaʻa A A a me kona mua, beta-carotene. Eia kekahi, aia i loko o ka saladi kahi phylloquinone (vitamin K), e hoʻomaha ai i ka hana o nā mea a pau a me nā pūnaewele.

ʻO keʻano o ka micro a me nā macronutrients ma ka salakeke hauhili e hoʻokū nei. He nui ka potassium, copper, phosphorus, calcium, sodium, magnesium e pono ai no ke kino o ke kanaka, a me ka hao, zinc, manganese a me ka sélénium, aia ma nā mea liʻiliʻi.

Ua waiwai nui ka saladi i ka fiber, aʻo kona wai inu he lactucin alkaloid, a he nui nāʻano lāʻau olakino.

He aha ka līneka momona no ka kino?

ʻO nā mea maikaʻi o ka leka uila ka mea e maopopo ai, no ka mea,ʻo kēlā me kēia o kona mau māmā a me kāna mau huaʻai ka hana nui i loko o ke kino o ke kanaka, a ua hoʻonui pinepineʻia kā lākou hana i kēia hopena i nā manawa he nui.

ʻO ka fiʻiliʻi Dietary i loko o ka hau hauhili, e hoʻonohonoho i nā kaʻina hana i loko o ke kino, e hoʻomau i ka'ōnaehana me nā'ōpū, e kōkua i ka laweʻana o nā mineral a me nā huaora, e hoʻokaʻawale i ka cholesterol maikaʻi mai ke kino.

ʻO ka hoʻohanaʻana i nā lau'ōmaʻomaʻo e hoʻonui i ka hihi a me ke koko, a, e like me kekahi, e hoʻopau i ka uluʻana o nā pūnaewele kino.

Uaʻikeʻia ka hopena maikaʻi o kēia huahana ma luna o ke kikowaena o waena. Hanaʻia ka'atila i nā kōkua kūpono e paio ai i nā kaumaha o ke aʻa, mau pilikia, ka manaʻo o ka naʻau, ka puʻuwai, ka maʻi hoʻomaha a me nā maʻiʻeʻe.

Hiki ke pili i ka līlī a me ka'ōnaeʻa cardiovascular, he pale maikaʻi ia i nā uʻi a me ka puʻuwai puʻuwai, hoʻonui i ka kiʻekiʻe o hemoglobin i loko o ke koko.

ʻO nā pōmaikaʻi o ka calcium ma ka hauʻaka no ko mākou niho a me ko ka iwi he kaulana loa.

Ma kahi kaʻawale, e'ōleloʻia, he hypeallergenic a me ka calorie ka liiki i ka hau hau. Hiki ke hoʻopauʻia i kēlā me kēia makahiki a ma kekahiʻano (e like me ka maʻi dia a me ka hāpaiʻana). Ma ke ala, ua'ōlelo nuiʻia ka līpī iceberg eʻai mau i ka makua hānai, no ka mea,ʻaʻole ia e hoʻomāhuahua i ka waiū me nā meaʻai kūpono a me nā huaola no ka pēpē, akā ua kōkua pū i ka uluʻana.

He mea nui! ʻO ka Vitamin B9 i hōʻikeʻia i loko o ka hoʻohuiʻana o ka saladi,ʻoi aku ia ma mua o ka nui o nā huaʻai'ē aʻe, pono e lawe i ka wā o ka hāpaiʻana,ʻoiai e pili pono ana i ka hanaʻana o ka manaʻo o nā keiki a me kona pūʻokoʻa.
Ināʻoe e hoʻohui hou, ka pīpī lettuce no ka kino - eia kēia:

  1. Ka mālamaʻana i ke kiʻi:ʻo ka haʻawina haʻahaʻa haʻahaʻa o ka saladi a me kona huaʻai huaʻai a me ka mineral hui e lilo ia i mea kumu maikaʻi no ka mea olakino maikaʻi a me ka meaʻai.
  2. Hoʻonui i ka hana o ka puʻuwai a me nā kīʻaha koko: waiho ka līti i ka likelike o ke atherosclerosis a me ka maʻi maʻi.
  3. Hoʻoulu i ka hōʻai'ē: nā antioxidants i loko o ka saladi, hoʻololi i nā radical free, aʻo ia hoʻi ke kumu nui o ka pōʻino i nā pūnaewele kino
  4. Kaohiʻana i ka anemia:ʻo ke kumu nui o kēia maʻi he mea hao nui, a hiki ke hoʻonuiʻia me ka lūlū paʻapū.
  5. Ka hoʻokūpaʻaʻana i ka'āpana o nā meaʻokoʻa:ʻo ka sālemu e hana ana i nā'ōpena'alea honua - e hōʻikeʻia no ka paʻa a me ka maʻi pa. Kōkua e kāpae aku i ka'ōpū.
  6. Hoʻolālā i ka hana a ka lolo a loaʻa ka hopena maikaʻi ma luna o ka'ōpiopio o ke kino: kahi nui o nā maʻi āpau e pili pono ana i ka nele o ka magnnesium, aʻo ka pono no kēia māmā e hoʻonui i kaʻoi aku o ka hoʻonāukiuki i ka manaʻo eʻike ai kekahi. A me ka hua B9, he hapa ia o ka letus gelberg, i kekahi manawa i kapaʻia kekahi manawa he "hormone o ka hauʻoli wahine."

Pehea e koho ai i ka letus iceberg i ka wā e kūʻai ai

E like me nā līlū kaomi, e pono ke kaulike i ka hauʻaka "pololei", "e hina i lalo" aʻaʻole e hāʻule ma nāʻaoʻao kaʻawale. ʻO ka paona kūpono no kahi sāleta he emi iki iho i ka 0.5 kg. Pono nā lau e nānā hou aʻoluʻolu, pono ka'ōmaʻomaʻo e'ōmaʻomaʻo. 'Aleʻele, maloʻo, pōʻino, a me nā lālāʻoi aku - i ke kumu e kau ai ke poʻo ma ka hale kūʻai. Eia kekahi, ponoʻoe e hoʻolohe i keʻano o ka'ōpala ma keʻokiʻoki: inā uaʻeleʻele, ua paʻakai ka saladi.

He mea nui! Hōʻike ka nui o ke poʻo o ka leka uila i kona kūlana kiʻekiʻe, akā he mea nui ke ana maʻaneʻi: inā he "ulaula" ka salalaʻaʻole hiki keʻikeʻia mai ka kāpī hoʻalu,ʻo ia hoʻi, ua hoʻopauʻia ka hōʻiliʻili o ke kīhāpai.

Ua kūʻai pinepineʻia ka lūlū Iceberg, e like me nā hua'iliala'ē aʻe, i ka sliced ​​a me ka piha i ka'ūpala. ʻOiaʻiʻo, he mea maʻalahi kēia koho no ka poʻe iʻike i ka wā manuahi o ka manawa kūpono, a ua mālamaʻia kēia huahana no ka manawa lōʻihi. Eia naʻe, no ka loaʻaʻana o ka "oki"ʻana,ʻaʻole hiki iāʻoe ke maopopo i keʻano kumu o ka huahana,ʻoiaiʻaʻole iʻokiʻokiʻia nā lau'ōpuʻu hou mai ka poʻo iʻokiʻia, a no ka noʻonoʻoʻana i kēlā me kēia mīkini i loko o ka hōʻailona ponoʻole. ʻO ka pilikia o ka kūʻaiʻana i ka hua o nā mea ulu, ua nui ka hoʻonuiʻana, no laila hiki ke kohoʻia kēia koho ināʻikeʻoe i ka mana pono a hilinaʻi nui loa.

Nā kūlana palekana

ʻOi aku ka lōʻihi o ke ola o ka līpika hauka ma mua o ka huapalapala palahalaha, a pili pono i ka mahana.

Keʻike neiʻoe? Ma muli o kona inoa i kēia manawa, pono kēia huameʻa e mālama i kona mauʻano ma nāʻano haʻahaʻa - ma mua o ka mālamaʻiaʻana i ka hau,ʻo ia ke kumu i ala ai ka hau (he hau a hau) a he liʻiliʻi ma hope aku - ka hau. ʻO kekahi inoa no ka salakeke he mauna hau.

ʻO nā mea hana waiwai e hōʻoia pono'īʻia mālama i nā 'ano o ka salad no nā lāʻelima ke mālamaʻia ma kahi mahana oʻelua aʻelima dekelē, aʻelua lā ma kahi kiʻekiʻe o kaʻelima a hiki i kaʻelima.

ʻO kaʻoiaʻiʻo, he nui nāʻohana wahine e mālama i nā lau o kēia hua salamā hou no ka malama, inā ua maloʻo a maloʻo loa i loko o ke kīpike. I kekahi manawa, hiki iāʻoe ke hālāwai me ka'ōlelo e hoʻokomo i ka hua salari me kahi lole'ahuʻula a waiho wale ia i loko o keʻeke, akā,ʻaʻole pololei kēia ala, no ka mea,ʻo kahi wale nō o nā lau e mālama ponoʻia ke maloʻo loa.

Hiki iāʻoe ke mālama i ka hua salari ma loko o ka pahu aniani, ma mua o kaʻokiʻia i loko o nāʻaoʻao he 2-4, akāʻo kēia keʻano e mālama houʻia ka huahana no hoʻokahi pule hoʻokahi.

Salakeke -ʻaʻole ka huahana i'ōleloʻia no ka hoʻokuʻuʻana no ka hoʻoilo. ʻOiaʻiʻo, inā ua hōʻiliʻiliʻoe i ka hua kanu nui o ka letus i ka'āina aʻaʻole hiki iāʻoe keʻai ia i kekahi mau lā, hiki iāʻoe ke ho'āʻo i ka hoʻouluʻana,ʻoiai e mālamaʻia ka saladōlā i kona mau waiwai waiwai, akā, e pau loa kānaʻikeʻana a me ka meaʻono. No laila, ponoʻoe eʻai hou i ka salakeke hou, maikaʻi, ma nā hale kūʻai e hiki ke kūʻaiʻia i loko o ka makahiki.

ʻO ka Lūnaki Iceberg i ke kukeʻana: me ka mea i huiʻia

Ua aneane hikiʻole keʻono i ka Iceberg, akā naʻe,ʻaʻole ia e pale i nā lau i hoʻohanaʻia i kēia hua salakeke i ka kukeʻana. ʻO ka hapa nui o lākou he "'ōmaʻomaʻo" o ka mea kanu, meaʻai a me nā meli iʻa, akā ua nui aku nā koho'ē aʻe.

No ka laʻana, hiki iāʻoe ke waiho i ka mea 'ai i ka kope i kahi papa lehi i kahi hauhi (mahalo i konaʻanoʻoi aku e like me nā huapalaa, e kaomi ana ka hau hau me iaʻano). Ma keʻano he "packaging", hoʻohanaʻia nā lau līpī e hana i nā'ōwili mua, nā pancakesʻai (he ala maikaʻi loa no ka poʻe nānā i ke kiʻi), aʻo ke kāpena hoʻi e kāwili ana, kahi e waiho ai ka hau hau i nā lālā kāpena.

I loko o nā kīʻaha nui, heʻano hoʻohanohano ka hau hau i ka wā e lawelawe ai a ma ka manawa like, he pākī.

Nā pōmaikaʻi o ka hoʻohanaʻana i ka hauhaʻi i ka palaoa:

  • he nui ka nānāʻana o kahi hauʻaka, e hoʻopiha ana i ka pele me nā calories, akā me nā huaora;
  • ka nui o ka pepa i ka lae, i hiki ke pani i ka kāpena, i ka mālamaʻana i ke kīʻawaʻole a me kaʻokiʻole i nā mea nui;
  • Hiki i nā Iceberg ke kūpono i nā meaʻai me ka mayonnaise a i nā kāmele'iliapili maikaʻi,ʻoiaiʻo ka nui o nā hua salakeke e māmā no iaʻano kuʻina.
Keʻike neiʻoe? ʻO ke kumu o ka uku maikaʻi kaulana a Kaisara ma ka mea kanu mua loa,ʻo ia ka lau o ka salamoma Roman (romano). I nā lā ma mua,ʻo kaʻoi aku o ka hoʻomakaʻana o ka kuke kuke e pani i kēia meaʻano'ēʻole i ka waiwai o ka lehua. Ma muli o kēia manaʻo,ʻaʻole lākou he makemake e pakele, akāʻo kaʻoiaʻiʻo, e waiho ana ka hau mauʻu, hoʻoulu me ke kapa komo, mālama i ka mea'anakena,ʻoiai ka palahalaha Roma a me nā "mea lele",ʻo ka hopena, ua nalowale ka pāʻina a me ke nānāʻana i nā mea i makemakeʻoleʻia. Maiʻae i kahi hoʻomaha.

No kona ho'āʻoʻole ʻO ka leka uila e pili ana i ka hui pū me nā huahana'ē aʻe he nui loa. Hiki maikaʻi nō ia i nā huaʻai, nā hua i kōlehu a me ka liʻakai (ʻo ia hoʻi ma ka parmesan a me ka cheddar), nā haoha,ʻo kēlāʻano kēiaʻano o ka meaʻai a me ka moa (ʻo ia hoʻi ka puhiʻia), a me ka iʻa (ka iʻa, ka paʻakai, ka mea'āpala, ka paila, ke kalo) a me ka iʻa.

No kaʻaiʻana me ka hau hau, hiki iāʻoe ke hoʻoulu i nā laiki kāpili, nā meaʻeleʻele a me nā haʻalulu, no ka hoʻomaʻemaʻe - hua (ka pua, ka'ōlaʻi, ka mea kanu a me ka'ōmaʻa hou, hua huaʻala). Hāʻawi ka hua pine i nā huamoa i nā mea kanu, e hoʻolālā ana nā māla. I ka pōkole, no ka hilinaʻiʻana,ʻaʻohe mau koi, a ua aneane hikiʻole ke hana hewa.

No ka hoʻouluʻana, aia hoʻi, e like me ka mea i'ōlelo muaʻia, hiki i ka paʻakikī ke "hoʻomanawanui" i ka mayonnaise, akā, inā e hopohopo mākou i ko mākou olakino a me ka pūʻali,ʻoi aku ka maikaʻi ma ka hoʻohanaʻana i kahi meaʻoi aʻe -ʻo ka waina a me kaʻailaʻaila (kahi hiki iāʻoe ke paʻi ma ka hoʻonāʻana i ka lemon ka waiʻona, ka mīni soy, ka hua'iliane Farani, ka waina, ka balsamic, kelekaʻeleʻele, nā mea kanu a me nā mea maikaʻi'ē aʻe).

He mea nui! I mea e pale ai i ka paleʻai a me ka hoʻomaʻemaʻeʻana i ke kīʻaha, e'ōlelo ana nā kīʻina i ka haehaeʻole i nā leomi i nā'āpana liʻiliʻi, ma kahi o kaʻokiʻana me ka pahi.

Ka hoʻohanaʻana i nā lāʻau lapaʻau a me ka cosmetology

Ma ka nui o nā pono waiwai o ka saladi ma luna nei ua'ōlelo muaʻia. ʻAʻole ia he mea kānalua i ka loaʻaʻana o ka huahana i loko o nā lāʻau lapaʻau,ʻaʻole wale i ka lāhui wale nō, akā,ʻo ka mō'ī hoʻi.

Hoʻolālā nā kauka i ka hoʻohanaʻana i ka ukuleʻa no nā pilikia o ka naʻau, nā pilikia me nā'ōpū a me nā kīʻaha koko, ka pēpēʻana o ke koko, nā maʻi a me nā maʻi maʻi, a me ka manawa o ka hānauʻana (me kahi pūnāwai huawai, i ka manawa e hele pinepine ai me ka hānauʻana a hiki iā ia ke hōʻeha nui i ka olakino o ka makuahine hope, e ho'āla ana i ka uluʻana o ka naʻau, kekike, a pēlā aku).

Eia kekahi, ua hōʻikeʻia ka salakeke no ka anemia, nā pilikia me ka kaumaha nui.

ʻO ka hoʻohanaʻana i ka letus i ka hau mākū i ka cosmetology e pili ana i kona mele mele. Eia kekahi laʻana, he mea nui ka magnesium ma ka huahana i ka hanaʻana i ke alapiʻi, a pēlā e hoʻonui ai i ke kala a me keʻano o kaʻili, e pale ai i nā mimiki hele wāwae, a he hana kūpono i ka maikaʻi o nā kui a me ka lauoho.

ʻO nā mākāka Iceberg a me ka hoʻohanaʻana i nā lau lehua i mālama i ko mākouʻili me nā kumu pono, ho'ōla, a hānai. No ka hoʻoikaikaʻana i ka lauoho a hoʻemi i ka momona o ka momona, pono ia e hoʻomaʻemaʻe iā lākou me ka wai i huaʻia mai kēia salakeke.

Nā kuʻikahi

ʻAʻohe no ka hōʻai'ēʻana i kaʻai leka i ka iceberg. ʻO ke kumu, hiki iā ia keʻae i ka hikiʻole o kēlā me kēia makapaʻaʻole o ke kino i kekahi mea i komo i loko o ka saladi (e like me ka mea maʻi i ka waikawa ascorbic), akā ma keʻano he mea maʻamau loa hiki iāʻoe ke haʻalele i kēlā kūpono.

ʻO kekahi (kūlana) hōʻehaʻeha he hauʻoli nuiʻole no ka manaʻo o ka liloʻana o ke kaumaha aʻai i nā lau hou no ka'ōpō kakahiaka, kaʻaina awakea a me kaʻaina ahiahi. Pono kahi kino o kā mākou kino, aʻaʻohe hua, no ka pono o nā waiwai, hiki iā ia ke hoʻopiha i ko mākou mau pono.

Eʻai i ka meli i hui pūʻia me nā huahana ola'ē aʻe, a piha kou kino i ka ikaika, ka ikaika a me ka nani!