ʻO ka hananaʻeleʻeleʻaʻole ia he meaʻono wale nō, akā he mea nui ka uku, akā, he mea nui nō hoʻi no ke olakino, no ka mea he nui nā waiwai maikaʻi a ua lako nā meaʻai.
Nā mea maikaʻi o ka hanana hānai
ʻO ka mea mua, pono eʻikeʻia aia i loko o ka waikawa folic. Hoʻopili ka mea hope i ka holomua o ke ola kanaka a me ke koko. Eia kekahi, pono kēia huaʻai meaʻai no ka poʻe i loaʻa mua i ka waiʻona. Ma hope o nā mea a pau, "holoi ka wai" i kēia mea waiwai.
No nā huaola i loko o ka ate moa, he waihona waiwai nui ia no lākou. Nā Vitamini E , nā hui B, C, A, choline kōkua e mālama i ke kino o ke kanaka ma keʻano maʻamau, a pēlā e hōʻoia ana i kāna hana physiological.
ʻAʻole ia he mea maʻalahi ke haʻiʻana i kaʻaiʻana o kahi'āpana liʻiliʻi i ka hapalua o ka hana maʻamau o ka ascorbic.
Uaʻike nā kānaka a pau i ka nele o ka lāʻau B2 i keʻano o ka anemia. I ka hoʻohanaʻana i ka hanu moaʻelua wale nō i ka mahina, hiki iāʻoe ke hoʻopiha i kāna waiwai.
ʻO Choline, ka mea i'ōlelo muaʻia, he mea hoʻonāukiuki ka hopena o ka lolo, e hoʻonui ai i ka hana a me ka hoʻomanaʻo.
Ke kālepa a me ka pono o ka ate hānai
Hāʻawiʻia nā pāʻina mai kēia huahana e nā meaʻai waiwai. Ma ka 100 g o ka huahana he 140 kcal wale nō. Eia kekahi, ma loko o keʻano i paʻipaʻiʻia,ʻaʻole iʻoi aku ke kaloila o ke akepaʻa ma mua o 180 kcal.
Inā pono e hoʻonui i lalo i kēia index, ponoʻia e kālua i ka meaʻai ma kaʻailaʻaila.
Nā mea pāʻani, nā mea momona a me nā'ōpelu i loko o ka ate hānai
I ka 100 g o ke ake he 20 g protein, 7 g momona a ma kahi o 0.8 g o nā haʻalima . No ke ola maʻamau, pono ke kanaka i kahi kinipona. Ma hope o kaʻaiʻana i kahi'āpana liʻiliʻi o kēia huahana (e pili ana i 80-120 g), hiki iāʻoe ke hoʻopiha i kēia hapa i ka hapalua.