ʻO nā ʻano meaʻai olakino - nā pīni a me nā legume

ʻO nā legume he nui, ʻiʻo, nā ʻano mea kanu waihoʻoluʻu. ʻO nā pī, nā pi, a me nā līlū nā ʻano legume. ʻO nā mea kanu e like me nā pīni a me nā legume ʻē aʻe kahi waiwai nui o ka protein. He meaʻai nui lākou i nā papaʻai olakino a he nui nā pono.

Hiki mai nā pi, nā lihi, a me nā peas i nā koho he nui, uku kālā liʻiliʻi, a maʻalahi hoʻi e loaʻa. Mālie a ʻoluʻolu hoʻi ka honua, hiki ke ʻai ʻia nā legum i nā ʻano he nui.

NA ANO O NA KANAWAI

Mau pi:

• Adzuki
• Nā pīni ʻeleʻele
• ʻO nā peʻa maka maka (ʻo ka bean)
• Cannellini
• Cranberry
• ʻO Garbanzo (pī peʻa)
• ʻĀkau Nui
• Hakuʻala
• Lima
• Mung
• Moku Kauaʻi
• ʻO Pinto

Nā legume ʻē aʻe:

• Lētēlē
• Piʻi
• ʻO ka pīni soya (edamame)

He momona nā pīni a me nā legume i ka protein protein, fiber, B-vitamins, hao, folate, calcium, potassium, phosphorus, a me zinc. ʻO ka hapa nui o nā pī he haʻahaʻa hoʻi i ka momona.

ʻAno like nā legume me ka meaʻai i nā mea momona, akā me nā pae hao haʻahaʻa a ʻaʻohe momona momona. ʻO ka protein kiʻekiʻe i nā legume e hoʻolilo iā lākou i koho maikaʻi loa ma kahi o kaʻiʻo a me nā mea hana waiū. Hoʻololi pinepine nā mea Vegetarian i nā legume no kaʻiʻo.

ʻO nā legume kahi kumu nui o ka fiber a kōkua paha iā ʻoe e loaʻa i ka neʻe mau o ka ʻōpū. ʻO 1 mau kīʻaha wale nō (240 mL) o nā pīni ʻeleʻele i kuke ʻia e hāʻawi iā ʻoe i 15 mau mika (g) o ka fiber, ma kahi o ka hapalua o ka nui i koi ʻia i kēlā me kēia lā no nā mākua.

Hoʻopiha ʻia nā legume me nā mea momona. He haʻahaʻa lākou i nā calories, akā e hōʻoluʻolu iā ʻoe. Hoʻohana ke kino i nā ʻōpelu i loko o nā legume me ka lohi, i ka hala ʻana o ka manawa, e hāʻawi ana i ka ikaika mau no ke kino, ka lolo, a me nā ʻōnaehana. ʻO ka ʻai ʻana i nā legume ma ke ʻāpana o kahi papaʻai olakino hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō i ke kō, ke kahe o ke koko, ka helu o ka naʻau, a me nā maʻi puʻuwai ʻē aʻe a me nā pilikia o ka maʻi kō.

Loaʻa i nā pīni a me nā legume nā antioxidant e kōkua ai i ka pale ʻana i ka hōʻino ʻana o ka cell a me ka hakakā ʻana i nā maʻi a me nā ʻelemakule ʻO ka fiber a me nā meaola ʻē aʻe e pōmaikaʻi ai i ka ʻōnaehana digestive, a kōkua paha i ka pale ʻana i nā maʻi kōʻai digestive.

KE ANA O LAKOU I KAUKAU AI

Hiki ke hoʻohui ʻia i nā legume i kēlā me kēia pāʻina, no ka ʻaina kakahiaka, ʻaina awakea, a i ʻole pāʻina awakea. Ke kuke, hiki ke ʻai mehana me ke anuanu.

ʻO ka nui o nā pī maloʻo (koe wale ka pī a me ka lihi) e holoi, pulu, a kuke.

• E holoi i nā pī i loko o ka wai anuanu a koho i nā ʻiliʻili a i ʻole nā ​​koʻokoʻo.
• Uhi i nā pīni me 3 mau manawa i ko lākou nui i ka wai.
• Kulu no 6 mau hola.

Hiki iā ʻoe ke lawe mai i nā pī maloʻo i kahi paila, lawe i ka pā mai ka mea hoʻā, a hoʻokuʻu iā lākou no 2 mau hola. ʻO ka pulu ʻana i ka pō a ma hope paha o ka paila ʻana e hoʻoliʻiliʻi iā lākou e hāʻawi iā ʻoe i ka ʻaukā.

E kuke i kāu mau pi:

• E hoʻokuʻu a hoʻohui i ka wai hou.
• Hoʻomaʻa i nā pīni e like me nā kuhikuhi ma kāu pūʻolo.

E hoʻohui i nā pi i kuke ʻia a i ʻole kē kē kēa i kāu papaʻai.

• Hoʻohui iā lākou i ka salsas, soups, salads, tacos, burritos, chili, a i ʻole nā ​​ipu pasta.
• Hoʻopili iā lākou ma ke ʻaoʻao ʻaoʻao i ka ʻaina kakahiaka, ʻaina awakea, a i ʻole pāʻina awakea.
• Mash iā lākou no nā kūpenu a pālahalaha.
• E hoʻohana i ka palaoa pī e hoʻomoʻa iā lākou.

E hoʻemi i ke kinoea i hoʻokumu ʻia e ka ʻai ʻana i nā pī.

• Hoʻopulu mau i nā pīni maloʻo.
• E hoʻohana i nā pīni kēna. E hoʻopau a holoi iā lākou ma mua o ka ʻai ʻana.
• Inā ʻaʻole ʻoe e ʻai i ka nui o nā pī, e hoʻohui mālie iā lākou i kāu papaʻai. Kōkua kēia i kou kino e maʻa i ka puluniu keu.
• E nau pono iā lākou.

KAHI E IKE AI I NA LEGUMA

Hiki ke kūʻai ʻia i nā legume ma nā hale kūʻai a mea pūnaewele paha. ʻAʻole lākou e uku i ke kālā he nui a hiki ke mālama ʻia no kahi manawa lōʻihi loa. Hele mai lākou i loko o nā ʻeke (mau pi maloʻo), kēpau (i hoʻomoʻa ʻia), a i ʻole nā ​​hue.

HOʻOLOHE

Nui nā mea ʻono i ka hoʻohana ʻana i nā pi. Eia kahi hiki iā ʻoe ke hoʻāʻo.

Nā Pono

• ʻElua kēpau haʻahaʻa-sodium mau pīniʻele (15 oz.), A i ʻole 425 g
• Onioni hapa
• ʻElua mau kālika kālika
• ʻElua punetēpu (30 mL) aila mea kanu
• ʻO ka hapalua teaspoon (2.5 ML) kumina (lepo)
• ʻO ka paʻakai hapalua (2.5 ml) ka paʻakai
• Hoʻokahi hapaha teaspoon (1.2 mL) oregano (hou a maloʻo paha)

Nā ʻōlelo aʻo

1. E ninini pono i ka wai mai ka kini kēpau ʻeleʻele 1. E ninini i nā pīniʻeleʻele i hoʻokahe ʻia i loko o kahi pola. E hoʻohana i ka masher potato e mash i nā pīni a hiki i ka pau ʻole ʻana o lākou. E hoʻonoho i nā pīni i puhi ʻia.
2. ʻOkiʻoki i ka ʻakaʻakai i hoʻokahi ʻāpana ʻīniha. E hoʻokaʻawale i nā ʻaka.
3. Peel i nā kālika kālua a mince ia mau mea. E hoʻonoho i ke kālika.
4. I loko o ka ipu kuke medium, e hoʻomehana i kou aila kuke ma kahi wela wela. Hoʻohui i nā ʻakaʻakai a hānai no 1 i 2 mau minuke.
5. Hoʻopili i ka kālika a me ka kumino a kuke no 30 kekona hou aʻe.
6. E hoʻopili i ka pīni ʻeleʻele i ʻūlū ʻia a me ka kini lua o nā pīni ʻeleʻele, me ka wai momona.
7. Ke hoʻomaka ka baila e hoʻolapalapa, hoʻemi i ka wela i haʻahaʻa, e hoʻowali i ka paʻakai a me oregano a ʻūlū no 10 mau minuke, wehe ʻole ʻia.

Puna: Ke Keʻena mahiʻai ʻo United States

ʻO nā ʻano meaʻai olakino - pulses; ʻAi olakino - nā pīni a me nā legume; ʻO ka hōʻemi kaumaha - nā pīni a me nā legume; Papaʻai olakino - nā pīni a me nā legume; Wellness - nā pīni a me nā legume

Fechner A, Fenske K, Jahreis G. Nā hopena o nā fiberg kernel legume a me ka fiber citrus ma nā mea hoʻoliʻiliʻi putative no ka maʻi ʻaʻai colorectal: kahi randomized, double-blind, crossover human interven trial. ʻO Nutri J. 2013; 12: 101. PMID: 24060277 pubmed.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, et al. ʻO ka hopena o nā legume ma ke ʻāpana o kahi papa kuhikuhi glycemic haʻahaʻa ma luna o ka kaohi glycemic a me nā kumu pilikia o ka maʻi puʻuwai ma ka type 2 diabetes mellitus: kahi hoʻokolohua hoʻokolohua kaulike ʻole ʻia. ʻO Arch Intern Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, et al. Nā hopena Etiologic a me nā lawena maikaʻi loa o nā meaʻai a me nā meaʻai no ka pilikia o nā maʻi maʻi maʻi a me ka maʻi kōkō: Nā loiloi ʻōnaehana a me nā meta-analitis mai ka NtriCoDE Expert Diseases Group (NutriCoDE). PLoS Hoʻokahi. 2017; 12 (4): e0175149. PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

Ke Keʻena ʻAmelika Hui Pū ʻIa: koho i kaʻu pūnaewele Plate.gov. ʻO nā pī a me nā pī ka meaʻai kū hoʻokahi. www.hooponopono -.gov/eathealthy/vegetables/vegetables-beans-and-peas. Loaʻa iā Iulai 1, 2020.

ʻO kā US Department of Agriculture a me US Department of Health and Human Services. Nā Kuhi Meaʻai no nā ʻAmelika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Hoʻohou i Kēkēmapa 2020. Loaʻa iā Ianuali 25, 2021.

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