Pane: Loaʻa i ka pepa bele kekahi mau kaʻapona, no laila hiki iā ʻoe ke ʻai iā lākou me ka maʻalahi i kāu ʻai keto.
Nui nā ʻano pepa ma ka mākeke. Nui nā ʻano a me nā kala. Mai nā pepa ʻōmaʻomaʻo Italia maʻamau a hiki i nā ʻulaʻula, e hele ana i ka nui o nā chilis, nā pepa wela a me nā ʻano ʻano like ʻole. Akā no kēia hihia, e nānā mākou i ka nānā ʻana i nā pepa supermarket maʻamau. ʻO ka poʻe i hele mai i kahi ʻeke i kekahi manawa a lawe mai i 3, hoʻokahi ʻulaʻula, hoʻokahi ʻōmaʻomaʻo a hoʻokahi melemele.
ʻO ka hapa nui o nā pepa bele like me nā helu carbohydrate like. ʻOiai ma ka laulā, ʻoi aku ka momona o nā melemele i nā carbohydrates, nā mea ʻulaʻula waena a me nā ʻōmaʻomaʻo ma lalo. ʻO nā pepa Italia, ʻoi aku ka liʻiliʻi o ka ʻiʻo ma mua o nā mea maʻamau, ʻoi aku ka haʻahaʻa o ka haʻahaʻa a me ke kānalua ʻole, pono lākou ke koho maikaʻi loa i ka wā e ʻai ai i ka pepa.
ʻO ka lawe ʻana i ka 100 g o ka pepa ma ke ʻano he ana maʻamau, ʻike mākou i kēia kūlana e pili ana i ka ʻupena carbohydrates:
| ʻAno | ʻO kaʻaʻahu ʻupena |
| Amarillo | 5.42 G |
| Rojo | 3.93 G |
| Verde | 2.94 G |
Akā, ʻoiai ka loaʻa ʻana o kekahi mau kalapona, hāʻawi ka pepa iā mākou i ka nui o nā meaʻai maikaʻi no kā mākou macros i waena o ia mau: Calcium, iron, magnesium, potassium, Vitamin B6, etc. No laila, inā makemake ʻoe i nā pepa, inā paha i palai ʻia me ka ʻaila ʻoliva momona, ka maka i loko o ka salakeke a i ʻole i kālua ʻia ma kekahi ʻano, ʻaʻole pono ʻoe e hopohopo. Hiki iā ʻoe ke hoʻomau i ka leʻaleʻa iā lākou me ka hopohopo ʻole inā ʻaʻole ʻoe e hele i luna me ka nui. E hoʻomanaʻo i ka hihia o nā pepa bele melemele, loaʻa iā ʻoe he 5.42 g o nā kalapona no 100 g. No laila, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana e ʻai pinepine i nā ʻōmaʻomaʻo, no ka mea, ʻoi aku ka haʻahaʻa o ka carbohydrates ma mua o nā mea ʻē aʻe.
ʻIke meaʻai ʻo Yellow Peppers
Ka nui o ka lawelawe ʻana: 100 g
| inoa | Kūlana |
|---|---|
| Net carbs | 5.42 G |
| Nā momona | 0.21 G |
| Pūkohu | 1.0 G |
| Huina ʻaʻā | 6.32 G |
| Puluniu | 0.9 G |
| Kalepona | 27 |
Puna: USDA
ʻIke meaʻai ʻulaʻula
Ka nui o ka lawelawe ʻana: 100 g
| inoa | Kūlana |
|---|---|
| Net carbs | 3.93 G |
| Nā momona | 0.3 G |
| Pūkohu | 0.99 G |
| Huina ʻaʻā | 6.03 G |
| Puluniu | 2.1 G |
| Kalepona | 26 |
Puna: USDA
ʻIke meaʻai ʻO Green Peppers
Ka nui o ka lawelawe ʻana: 100 g
| inoa | Kūlana |
|---|---|
| Net carbs | 2.94 G |
| Nā momona | 0.17 G |
| Pūkohu | 0.86 G |
| Huina ʻaʻā | 4.64 G |
| Puluniu | 1.7 G |
| Kalepona | 20 |
Puna: USDA
