He kanaka aloha ʻoe i nā halo? Inā pēlā, ua ʻike paha ʻoe i kahi halo nui a ʻeleʻele i loko o nā hale kūʻai a me nā hale kūʻai nui. Ua kapa ʻia kēia mau mea ʻo "Portabella Mushrooms". Makemake ka poʻe he nui e hoʻohui iā lākou i kā lākou meaʻai, akā ua noʻonoʻo paha ʻoe inā he mea ʻono wale nō lākou, a i ʻole he mau pono olakino maikaʻi ko lākou no ko mākou kino? I kēia lā, e kamaʻilio kākou e pili ana i kēia mau halo portabella ʻono. ʻO nā mea āu e pono ai e ʻike e pili ana iā lākou.
He aha maoli kēia halo portabella?
ʻO ka mea mua, ʻoiai ke manaʻo nei mākou he mau mea kanu nā halo, ʻaʻole lākou he mau mea kanu maoli. ʻAʻole hoʻi lākou he mau holoholona. No ka hui o nā meaola i kapa ʻia he fungi nā halo. He hui kahiko loa kēia o nā meaola ma ka Honua. ʻO nā halo a mākou e ʻai ai, ʻo ia ka ʻāpana ʻiʻo o ka fungi e hana ana i nā spores.
E noʻonoʻo wale, ʻoiai aia ma kahi o 300 mau ʻano halo ʻai ma ka honua, he 10 wale nō i ulu ʻia ma ke kālepa. ʻO ka halo portabella kekahi o lākou.
He mea kupanaha ia ʻo nā halo pihi keʻokeʻo a kākou a pau i ʻike ai, nā halo cremini ʻeleʻele liʻiliʻi, a me kēia halo portabella nui he ʻano like lākou a pau. ʻO ia hoʻi, ʻo ke ʻano `(Agaricus bisporus)`.
I ka ʻōlelo maʻalahi, ua like kēia mau mea ʻekolu me ʻekolu mau hiʻohiʻona o ka mea kanu hoʻokahi.
- Pākuʻi Halo: ʻO kēia ke kahua ʻōpiopio a ʻōpiopio loa.
- ʻO Crimini Mushroom: ʻO kēia ke kahua ʻoi aku ka oʻo. Ua kapa pū kekahi poʻe i kēia mau mea he "baby bellas".
- Halo Portabella: ʻO kēia ka mea ʻoi loa, pala, a nui loa o ka puʻu. Hiki i ke poʻi o ka halo portabella ma kahi o 6 ʻīniha ke keʻa.
Ua ulu ʻia kēia mau mea i loko o kahi ʻano hana kūikawā i hui ʻia me ka compost, ka mauʻu maloʻo, ka manure, a me ka soy. I ka mahi ʻana i nā ʻano hana kālepa, ua hoʻomaʻemaʻe pono ʻia kēia compost ma mua o ka ulu ʻana o nā halo, no ka palekana o nā mea kūʻai.
He aha nā pono olakino o nā halo portabella?
ʻAʻole wale ka ʻono o nā halo Portabella, akā he meaʻai momona hoʻi. E nānā kākou i kēlā me kēia o ko lākou mau pono pākahi.
Kiʻekiʻe ka waiwai o ka meaʻai
ʻOiai ko lākou ʻono ʻiʻo, he haʻahaʻa loa lākou i ka momona a me nā calorie. ʻO 100 grams o nā halo portabella maka he 22 calories wale nō a ʻaʻohe momona loa . ʻO kēia ka mea e lilo ai lākou i koho maikaʻi loa i nā meaʻai calorie kiʻekiʻe e like me ka ʻiʻo a me ka tīhi no ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha.
Eia kekahi o nā meaola nui a nā halo portabella e hāʻawi ai i ko mākou kino.
| ʻAno hānai | Ka pōmaikaʻi i ke kino |
|---|---|
| Nā ʻano o ka huaora B | He mea nui no ka hana ʻana o ke kino i ka ikehu a me ka hana o ka ʻōnaehana nerve. |
| ʻO ka phosphorus | He mea pono no nā iwi olakino a me nā niho. |
| Selenium | He antioxidant ikaika. Mālama i nā ʻāpana o ke kino mai ka hōʻino ʻia. |
| Keleawe | Kōkua i ka hana ʻana i nā hunaola koko ʻulaʻula a mālama i kahi ʻōnaehana nerve olakino. |
| Potasiuma | He mea nui no ka kaohi ʻana i ke koko a me ke olakino o ka naʻau. |
Eia kekahi, ʻo nā halo wale nō ke kumu o ka huaora D ʻaʻole mai nā holoholona. Eia nō naʻe, ʻoiai ua ulu pinepine ʻia nā halo ma nā wahi pouli, ʻaʻole nui ka huaora D i loko. Eia nō naʻe, hoʻonui kekahi mau mea kanu kalepa i ka nui o ka huaora D ma ka hōʻike ʻana iā lākou i ka mālamalama ultraviolet (UV).
Nā waiwai anti-cancer
Loaʻa i nā ʻūlū Portabella nā hui ʻaʻole meaʻai akā pono e like me polysaccharides, polyphenols, a me carotenoids. Ua hōʻike ʻia nā haʻawina holoholona e hiki i kēia mau mea ke hōʻemi i ka mumū, hana ma ke ʻano he antioxidants, a kōkua i ka hoʻōki ʻana i ka ulu ʻana a me ka laha ʻana o nā hunaola maʻi kanesa.
Maikaʻi no ke olakino noʻonoʻo a me ka lolo
ʻO ka ʻai ʻana i nā halo e kōkua paha i ka pale ʻana i ke olakino o ko kākou lolo i ko kākou ʻelemakule ʻana. ʻOi aku hoʻi, hiki iā ia ke hōʻemi i ka pilikia o ka loaʻa ʻana o kahi maʻi i kapa ʻia ʻo ka mild cognitive impairment (MCI) . I ka ʻōlelo maʻalahi, ʻo MCI kahi kūlana e nāwaliwali iki ai ka hoʻomanaʻo i ko kākou ʻelemakule ʻana, akā hiki nō ke hana i nā hana o kēlā me kēia lā.
Ua ʻike ʻia kahi noiʻi 2019 ua loaʻa i ka poʻe ma luna o 60 mau makahiki i ʻai i ʻelua a ʻoi aku paha mau lawelawe o nā halo i kēlā me kēia pule he 52% ka emi ʻana o ka pilikia o ka hoʻomohala ʻana i ka MCI.
Ola kino o ka ʻōnaehana hoʻoheheʻe
ʻO ko kākou mau ʻōpū ka home o ka nui o nā bacteria maikaʻi e pono ai ko kākou olakino. ʻO nā hui i kapa ʻia ʻo polysaccharides i loko o nā halo e hana ma ke ʻano he prebiotics no kēia mau bacteria maikaʻi . ʻAe kēia i kēia mau bacteria maikaʻi e ulu a hoʻomaikaʻi i ke olakino o ko kākou mau ʻōpū. ʻOiai aia ka 70% o kā mākou ʻōnaehana pale ma loko o nā ʻōpū, ʻo ka ʻai ʻana i nā meaʻai e like me nā halo portabella hiki ke kōkua i ka hoʻoikaika ʻana i kā mākou ʻōnaehana pale .
Pehea e hoʻohana pono ai i nā halo portabella?
I mea e loaʻa ai ka mea nui mai kēia mau halo ʻono, pono ʻoe e ʻike pehea e koho ai a mālama iā lākou.
Koho a me ka mālama ʻana
- I ke kūʻai ʻana i nā halo mai ka hale kūʻai, e koho i nā halo paʻa, hou, a ʻaʻohe kīnā . ʻO nā mea palupalu a i ʻole he mau kiko ma ka ʻili, ua kahiko paha.
- Hoʻopala koke nā halo hou, no laila e ʻai koke iā lākou.
- Inā loaʻa iā ʻoe i loko o ka friji, e mālama iā lākou i loko o ka pūʻolo i lawe ʻia mai ai a i ʻole i loko o kahi ʻeke pepa .
He mea nui loa: Mai mālama i nā halo hou i loko o kahi pahu plastik ea ʻole ma waho o ka friji. ʻO ka hana ʻana pēlā e alakaʻi ai i kahi lāʻau make bacteria weliweli loa i kapa ʻia ʻo botulism . He kūlana koʻikoʻi kēia e pono ai ka mālama olakino ulia pōpilikia. Inā kānalua ʻoe i kahi mea e like me kēia, e hele koke i ka Emergency Treatment Unit (ETU) o ka haukapila kokoke loa. Inā makemake ʻoe i ka ʻike hou aku, hiki iā ʻoe ke kelepona i ke Kikowaena ʻIke Poisons National ma ka Halemai Lahui ʻo Colombo .
Hoʻomaʻemaʻe a me ka kuke ʻana
- E holoi pono i kou mau lima ma mua a ma hope o ka lawelawe ʻana i nā ʻuala.
- Ma mua o ke kuke ʻana, e holoi pono me ka wai paipa. ʻAʻohe pono e holoi me nā mea ʻē aʻe (e like me ke kopa).
- Mai holoi ma mua. Hiki i ka makū ke hoʻopōʻino koke.
He mau ʻano hana māla
Hiki ke kuke ʻia nā halo Portabella ma nā ʻano like ʻole.
- Kālua ʻia: Hiki iā ʻoe ke pani i ka bun ma ka burger me ʻelua mau halo portabella i kālua ʻia, a i ʻole hiki iā ʻoe ke hoʻohana i ka patty ponoʻī.
- Hoʻomoʻa: E hoʻohui i ka vīnega, ka ʻaila ʻoliva, a me kekahi mau mea ʻala o kāu koho, e waiho no ka hapalua hola, a laila e palai i loko o ka pā me kahi ʻaila liʻiliʻi.
- Palai: ʻOkiʻoki i mau ʻāpana liʻiliʻi a hoʻohui i nā mea kanu e hana i ka palai.
- Hoʻopiha ʻia: E hoʻopiha i ka halo me nā mea e like me ka tīhi, nā tōmato maloʻo i ka lā, a me ka sipinaki a hoʻomoʻa i loko o ka umu.
No laila, i ka manawa aʻe e ʻike ai ʻoe i nā halo portabella ma ka hale kūʻai, e hoʻomanaʻo ʻaʻole lākou he meaʻai māmā wale nō, akā he mea waiwai nui ia no kou olakino.
Leka Lawe-Home
- He ʻano nui o nā halo pihi nā halo Portabella i pala maikaʻi ʻia. He haʻahaʻa loa lākou i nā calorie a me ka momona.
- Waiwai i nā meaolaola koʻikoʻi e like me ka wikamina B, potassium, a me ka selenium.
- Ua hōʻike ʻia nā noiʻi he nui nā pono olakino, e like me nā waiwai anti-cancer, nā pono olakino lolo, a me ke kōkua ʻana i ka ulu ʻana o nā bacteria maikaʻi i loko o ka ʻōpū.
- ʻO ka mea nui loa: Mai mālama i nā halo hou i loko o kahi pahu ea paʻa i ka mahana o ka lumi. Hiki i kēia ke alakaʻi i kahi lāʻau make weliweli i kapa ʻia ʻo botulism . Inā kānalua, e ʻimi koke i ke kōkua lapaʻau.
- He koho maikaʻi loa nā ʻuala Portabella e hoʻohui i kahi mea ʻono a me ka momona i kāu papaʻai.
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