ʻO ka ʻokoʻa ma waena o ke kāpeti a me ka letus

Hoʻolauna

ʻO ke kāpeti a me ka letus ʻelua mau mea kanu kaulana loa i kā mākou meaʻai. Loaʻa nā meaʻai ʻelua i nā meaʻai a hoʻohana ʻia i nā ʻano kīʻaha like ʻole, mai nā salads a i nā stews. Akā ʻike maoli mākou i ka ʻokoʻa ma waena o nā mea ʻelua?

Nā ʻano o ke kāpeti

ʻO ke kāpeti, ʻike ʻia hoʻi ʻo ka kāpena a i ʻole ka pua puaʻa, kahi mea kanu mai ka ʻohana cruciferous. ʻO ia ke ʻano o ka loaʻa ʻana o kahi poʻo compact a poepoe, ʻōmaʻomaʻo a poni paha ma waho. ʻIke mākou i nā lau keʻokeʻo a melemele paha.

Hoʻoulu nui ʻia ke kāpeti i nā piʻi anuanu, no ka mea, he mea kanu kūpaʻa ia. He kumu maikaʻi loa ia o ka vitamina C, fiber a me nā antioxidants.

Nā ʻano lettuce

ʻO ka Lettuce kahi lau lau ʻōmaʻomaʻo, i hoʻopau nui ʻia i nā salakeke. Hōʻike ʻia ʻo ia me ka lau ʻoluʻolu a paheʻe, poʻe a oval paha ke ʻano, a me ka ʻōmaʻomaʻo māmā a ʻulaʻula paha.

ʻAʻole like me ke kāpeti, ulu ʻia ka letus i nā piʻi wela a pono e mālama pono i ka wā e ulu ana. He kumu maikaʻi loa ia o ka vitamina K, folic acid a me nā antioxidants.

ʻO nā ʻokoʻa ma waena o ke kāpeti a me ka letus

• Tamaño y forma: He poʻo pōʻai ko ke kāpeti, ʻoiai ʻo ka lettuce he lau lau ʻoluʻolu.
• Waihoʻoluʻu: He ʻōmaʻomaʻo a poni paha ke kāpeti ma waho, ʻoiai ʻo ka letus he ʻōmaʻomaʻo a ʻulaʻula paha.
• Textura: He lau lau a he ʻawaʻawa iki ka ʻōpala, ʻoiai ʻo ka letus he lau palupalu a ʻoi aku ka ʻono.
• Nutrientes: ʻOiai ua waiwai nā huaʻai ʻelua i nā meaʻai, kū i waho ke kāpeti no ke kumu maikaʻi loa o ka huaora C, ʻoiai ʻo ka letus he waiwai nui i ka vitamina K a me ka waikawa folic.

Nā hopena

I ka pōkole, ʻelua mau mea kanu like ʻole ke kāpeti a me ka letus ma ke ʻano o ka nui, ke ʻano, ke ʻano a me nā meaʻai. He mau koho maikaʻi loa nā mea ʻelua e hoʻokomo i kā mākou meaʻai i kēlā me kēia lā, inā i loko o nā salads, stews a i ʻole he mea hoʻohui i nā kīʻaha ʻē aʻe.

E hoʻomanaʻo:

Inā makemake ʻoe e ʻoliʻoli i nā pono āpau o kēia mau mea kanu, pono e hoʻokomo mau iā lākou i kāu ʻai i kēlā me kēia lā. A no ka loaʻa ʻana o ka maikaʻi a me ka ʻono maikaʻi loa, e hoʻāʻo e ʻai i nā huahana kūlohelohe a me nā huahana kūloko inā hiki.