Hiki ke hōʻike ʻia ka paukena i nā ʻano like ʻole, e like me nā lattes, soups, berena, ice cream, muffins, keke. ʻOiai ʻo ka hapa nui o nā kīʻaha i helu pinepine ʻia i loko o nā ʻono paukena, hāʻawi kēia mea kanu i kona ʻano kūlohelohe i nā pono olakino koʻikoʻi. Wahi a ka USDA, hoʻokahi kīʻaha o ka paukena i hoʻolapalapa ʻia, maloʻo, paʻakai ʻole i loaʻa he 49 calories a me 17 grams o ka momona. Loaʻa i ka leo like ka nui o nā huaora A, C a me E, kahi e mahalo ai kou mau maka a me kou ʻōnaehana pale. Hāʻawi kēia hua ola iā ʻoe i ka calcium, potassium, a me ka ʻae ʻia o ka fiber i kēlā me kēia lā, ʻoiai he haʻahaʻa i nā calorie. E mahele i ka paukena i 2 a 4 mau apana, e like me ka nui o ka paukena, wehe i ka fibrous o loko a me na anoano me ka puna (e hoola i na anoano!). E hoʻomoʻa i nā pepa bakena no kahi o 45 mau minuke ma 220C. Ke maʻalili nā ʻāpana paukena, wehe i ka ʻili a hoʻolei. Hiki ke ho'oma'ema'e 'ia ka paukena i koe i loko o ka mea hana mea'ai a i 'ole ka mea hui. ʻO ka hoʻohui ʻana i ka wai e palupalu ka puree inā maloʻo loa. Eia naʻe, ʻaʻole ʻo ka paukena pulp ka ʻāpana ʻai wale nō. Hiki ke ʻai ʻia nā hua ʻukena i ka maka a i ʻoki ʻia paha. E hoʻohana i nā ʻanoʻano i mea ʻai me nā ʻāpana paukena a i ʻole puree. He kumu maikaʻi loa nā ʻanoʻano o ka paukena i nā mea kanu, nā momona omega-3, ka magnesium a me ka zinc. He mea koʻikoʻi ka Zinc no ke olakino o ka ʻōnaehana pale, nā maka a me ka ho'ōla ʻana i nā ʻeha. ʻO nā ʻanoʻano i kūʻai ʻia ma ka hale kūʻai e ʻala ʻia a paʻakai ʻia a kiʻekiʻe ka sodium a me ka momona. No laila, ʻo ka kuke ʻana i ka home a i ʻole ka ʻai maka ke koho maikaʻi loa.
2022-11-11