ʻO ka hapa nui o nā mea kanu a me nā huaʻai i loko o kā lākou peel ka nui o nā meaʻai, nā wikamina, a me nā minelala.
Mai wikiwiki e hoʻomaʻemaʻe i kēia mau huahana, e hui pū me ka ʻili.
Mele
ʻOi aku ka paʻakikī o ka ʻili o ka ʻōpala no ka nau ʻana a me ka digestion. Akā ʻo kēia kahi ke kikowaena nui o ka fiber pono no ka māʻona a me ka digestion maikaʻi. I loko o ka peel o nā ʻāpala he nui nā quercetins, wikamina C, a me nā triterpenoids e pale i ke kino mai ka maʻi ʻaʻai.
ʻO ka puaʻa
ʻOi aku paha ka ʻili o eggplants i ka ʻawaʻawa, a ʻaʻole hoʻi e hoʻopulu iā lākou i ka wai paʻakai; ʻo ka hapa nui e hoʻolei aku iā ia. Eia nō naʻe, loaʻa i ka ʻili o kēia huahana kahi nasunin like ʻole phytonutrient. He antioxidant ikaika ia e pale ai i nā hunaola mai ka poino a me ka ʻelemakule wawe.
ʻO Pasternak
ʻO kēia aʻa aʻa e like me nā kāloti, keokeo keʻokeʻo, ʻono iki. A ʻo ka papa luna kahi kumu o nā meaʻai (folate a me manganese) he nui, no laila ʻoi aku ka maikaʻi ke kuke ʻana me ka ʻili.
Kūkopo
Makemake kekahi poʻe e ʻokiʻoki i ka kukama me ka ʻili paʻa no ka salakeke palupalu, kahi mea ʻē aʻe, loaʻa nā antioxidant-boosting immune a me ka fiber no ka hoʻomaʻemaʻe mālie o ke kino.
uala
E hoʻomākaukau i kaʻuala i kāwili ʻia me ka ʻili e kūleʻa ʻole paha. Eia nō naʻe, hoʻomoʻa ʻia a hoʻomoʻa ʻia i unpeeled, loaʻa iā 20% ʻoi aku o nā meaola (e like me nā wikamina a me nā minelala), a me nā pulina e pono ai.
Carrots
Aia i loko o ka ʻili o nā kāloti nā antioxidants kūpono e kōkua ai e pale i ke kino holoʻokoʻa ma mua o ka kuke ʻana i nā kāloti, maikaʻi wale ka holoi ʻana a ʻaʻole RUB me kahi palaki ʻoʻoleʻa e kāpae i ka honua.