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He aha nā pono olakino o ka pepa?
ʻO ka Pepa kekahi o nā mea kanu momona loa i ka huaʻai C, ʻoi aku ka paʻa o ka nui o ka kiwi! Hāʻawi pū ia i ka huaora B6 kahi mea nui i ka hana ʻana o ka puʻuwai a me ka ʻōnaehana pale.
Ua ʻike anei ʻoe ? ʻO ka pepa ʻulaʻula ua hiki i ke oʻo piha, loaʻa iā ia nā waiwai antioxidant mahalo i ka vitamin A, beta-carotene a me lycopene. Aia ka pepa melemele ma kahi pae waena, he ʻono kona. Kohi ʻia ka pepa ʻōmaʻomaʻo ma mua o ke oʻo ʻana, hiki ke ʻawaʻawa iki.
Nā ʻōlelo aʻoaʻo no ka hoʻomākaukau pono ʻana i nā pepa
E koho maikaʻi, pono e paʻa loa ka pepa, me ka ʻili maʻemaʻe a ʻālohilohi.
Mālama ia hoʻokahi pule i loko o ka mea kanu crisper o ka friji. A maloʻo maikaʻi loa ia, ʻoiai e hoʻopaʻa ʻia i ka wai wela i kekahi mau minuke ma mua.
E ʻili maʻalahi. Hoʻokomo ʻia ʻo ia no kekahi mau minuke i loko o ka wai paila a wehe ʻia ka ʻili me ka pahi. A i ʻole, hoʻokomo mākou i loko o ka umu a i ʻole ka ʻaila i ka wā e ʻeleʻele ai ka ʻili, a waiho i loko o kahi ʻeke plastik. Maikaʻi, wehe maʻalahi ka ʻili!
Hoʻopau maka, mai poina e wehe i ka hapa keʻokeʻo o loko i ʻawaʻawa iki.
ʻaoʻao kuke. E hoʻomoʻa iā ia no iwakālua mau minuke ma mua o ka hui ʻana i loko o kahi couli. Hiki ke ʻulaʻula no kekahi mau minuke i loko o ka pā a i ʻole wok e mālama i kona ʻaoʻao crunchy ʻoiai ʻoi aku ka maʻalahi.
I loko o ka wikiō: ʻO ke ʻano meaʻai: i ka manawa hea e hoʻomaka ai?
ʻO nā hui kilokilo me nā pepa
Ihi ʻia a ʻili, ʻO ka ʻulaʻula a me ka melemele nā pepa i hoʻopaʻa maikaʻi ʻia i ka ʻaila ʻoliva a hoʻonani ʻia me ka cilantro hou a i ʻole ka mint.
I ka velvety, hui mākou me nā'ōmato a me ka basil no ka hoʻokomo houʻana.
Hana iā mākou me ka ʻiʻo a i ʻole ka hoʻomākaukau meaʻai meaʻai e pili ana i ka lentil a i ʻole ka tofu, he kīʻaha piha.
I ka salakeke, hele maikaʻi me nā mea kanu kauwela āpau (zucchini, kukama, ʻōmato…).