10 mau ala olakino e pani ai i ka palaoa palaoa mau

Anter

• 1. Berena Oopsie
• 2. Berena ʻEzekiela
• 3. Corn Tortillas
• 4. palaoa palaoa
• 5. ʻO Lettuce a me nā Greens Leafy
• 6. ʻO kaʻuala a me nā mea kanu
• 7. Butternut Squash a i ʻole ka Uala palaoa uala
• 8. Pāpaʻa Cauliflower a i ʻole Crust Pizza
• 9. Huamoa
• 10. ʻAi palaoa
• Lawe i ka Home Message

No ka poʻe he nui, ʻo ka berena palaoa kahi meaʻai nui.

Eia nō naʻe, ʻo ka hapa nui o nā berena e kūʻai aku nei i kēia lā i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia, i huki ʻia i ka hapanui o nā fiber a me nā meaola.

Hiki iā ia ke kumu i kahi spike nui i ke kō kō a alakaʻi i ka hoʻonui ʻia ʻana o ka calorie (,,).

Ke koi nei nā mana he nui i hana ʻia mai ka palaoa "holoʻokoʻa", akā aia nō naʻe i loko o ka nui o nā hua pala.

Nui nō ka poʻe i hoʻomanawanui ʻole i ka gluten, kahi protein i ka palaoa. Hoʻopili kēia i ka poʻe me ka maʻi celiac a me ka ʻike gluten (,).

He kiʻekiʻe hoʻi ka palaoa i nā kalena kaulahao pōkole i kapa ʻia ʻo FODMAPs, kahi e hoʻopilikia ai i ka digestive i nā poʻe he nui.

ʻOiai hiki i ka poʻe he nui ke ʻai i ka berena me ka ʻole o nā pilikia, aia kekahi poʻe ʻē aʻe e hōʻalo maikaʻi loa ana iā ia.

ʻO ka mea pōmaikaʻi, maʻalahi a maʻalahi hoʻi nā koho ʻē aʻe i ka berena.

Eia he 10 mau ala maʻalahi a ʻono hoʻi e pani ai i ka palaoa mau.

1. Berena Oopsie

ʻO ka palaoa Oopsie kekahi o nā berena momona haʻahaʻa momona a maʻalahi hoʻi.

Hiki ke hana ʻia mai nā hua manu wale wale nō, ka tī waiū a me ka paʻakai, ʻoiai e hoʻohui ana kekahi mau meaʻai i nā mea hou aku.

Hoʻohana ākea ʻia ka berena ʻOopsie ma ke ʻano he pani no ka palaoa palaoa, a ʻono hoʻi me he bun no nā burger a i lawelawe ʻia me nā pāpale.

Maʻalahi ke hana, loaʻa i kekahi o nā mea hoʻohui a ʻono i ka mea ʻono.

Hiki iā ʻoe ke loaʻa nā kiʻi a me kahi papa hana no ka palaoa ʻo Oopsie ma aneʻi.

2. Berena ʻEzekiela

ʻO ka palaoa ʻo ʻEzeki kekahi o nā berena olakino loa i loaʻa.

Hana ʻia me nā ʻano ʻanoʻano o nā hua a me nā legume, e like me ka palaoa, ka palaoa, ka palaoa, spelling, soybeans a me nā lentil.

ʻAe ʻia nā hua e ulu aʻe ma mua o ka hana ʻana, no laila loaʻa i loko o lākou nā mea haʻahaʻa o nā antinutrients hōʻino.

ʻO kēia ka mea momona a maʻalahi ka palaoa.

ʻAʻohe kō i hoʻohui ʻia i ka palaoa ʻo ʻEsekiela. Eia nō naʻe, inā ʻoluʻolu ʻoe i ka gluten, a laila ʻaʻole ʻo ka berena ʻo Ezekiel kahi koho kūpono na ʻoe.

Hiki paha iā ʻoe ke kūʻai i ka berena a ʻEzekiela ma kekahi mau hale kahu palaoa, a i ʻole hiki iā ʻoe ke hana iā ʻoe iho.

Aia kekahi mau ʻōlelo aʻoaʻo no ka hana ʻana i kāu berena ponoʻī ma aneʻi.

3. Corn Tortillas

Hiki ke hana ʻia ʻo Tortillas me ka palaoa a me ka palaoa paha.

ʻO nā tortilla kānana he gluten-ʻole akā kiʻekiʻe i ka fiber, e hoʻolilo iā lākou i koho maikaʻi loa no ka poʻe i maʻalahi i ka gluten.

Hiki iā ʻoe ke hoʻohana i nā tortillas kulina i nā sanwiches, wahī, burger, pizza a i ʻole me nā ʻaukā e like me ka bata a me ka tī.

Maʻalahi loa e hana i nā tortillas kulina iā ʻoe iho, ʻoiai ʻelua wale nō mea i loko o lākou: ka wai a me kahi palaoa Mekiko i kapa ʻia Masa Harina.

Hiki iā ʻoe ke loaʻa i kahi meaʻai ma aneʻi.

4. palaoa palaoa

Hana ʻia ka palaoa rai mai ka rai, kahi ʻano palaoa e pili ana i ka palaoa.

ʻOi aku ka pouli a ʻoi aku ka nui ma mua o ka berena mau, a ʻoi aku ke kiʻekiʻe ma ka fiber.

Hoʻonui ka palaoa rai i ka piʻi haʻahaʻa o ke kō kō ma mua o ka palaoa. Eia nō naʻe, ʻoi aku ka ikaika, ʻono ʻokoʻa ʻē aʻe i loaʻa i kahi ʻono ().

Hana ʻia kekahi mau berena rai me ka huikau o ka rai a me ka palaoa, no laila ua māmā iki lākou a loaʻa kahi ʻoluʻolu a ʻoluʻolu hoʻi.

E hoʻomanaʻo i loko o ka berena rai ke loaʻa kekahi gluten, no laila ʻaʻole ia he koho ma ka papaʻai gluten-ʻole.

Hiki iā ʻoe ke ʻike i ka berena rai ma ka hapanui o nā supermarkets a me nā bakeries. He maʻalahi hoʻi e hana iā ʻoe iho.

Eia kekahi mau mea hoʻāʻo e hoʻāʻo ai.

5. ʻO Lettuce a me nā Greens Leafy

ʻO nā greens lau nui e like me ka letus a i ʻole ka lettuce romaine he mea pani no ka berena a wahī paha.

Hiki iā ʻoe ke hoʻopiha i kēia mau greens me nā topo e like me ka ʻiʻo a mea ʻai paha.

Hiki ke hoʻohana ʻia ka lau i kahi wahī, e hoʻopaʻa pū i nā mea āpau.

ʻO nā wahī Lettuce he mea hou loa a ʻoi aku ka haʻahaʻa o nā calorie ma mua o ka wahī.

Eia kekahi manaʻo leʻaleʻa a me ka hana hoʻopunipuni salakeke.

6. ʻO kaʻuala a me nā mea kanu

Hana nā ʻuala i hoʻomoʻa ʻia i kahi maikaʻi a ʻono hoʻi i pani no nā pōpō berena, keu hoʻi me nā burger.

Hoʻohana ʻia lākou i nā ʻano hana like ʻole no ka berena manuahi a me nā palaoa pālahalaha.

ʻO nā mea kanu ʻē aʻe, e like me nā eggplants, bele pepa, kukama a me nā lau, hana nō hoʻi i mau pani hakahaka.

ʻO kēia nā mea hou, ʻono ʻē aʻe. ʻOno loa lākou me nā pāpale e like me kaʻiʻo, ka waiūpaila a me nā mea kanu.

7. Butternut Squash a i ʻole ka Uala palaoa uala

Nui a hewahewa nā punaewele no ka palaoa koho manu ʻole.

ʻO kekahi o kēia mau mea ʻono, i hana ʻia me ka squash butternut a i ʻole nā ​​ʻuala, ʻoi loa ka waha-wai.

ʻO kēia palaoa pālahalaha kahi koho ʻē aʻe maikaʻi loa no ka poʻe e ʻalo nei i nā hua palaoa, akā makemake nō naʻe e ʻai i nā sanwī a i ʻole nā ​​pōpō me kā lākou meaʻai.

Hiki iā ʻoe ke loaʻa ke kuke ma aneʻi.

8. Pāpaʻa Cauliflower a i ʻole Crust Pizza

ʻO ka hana ʻana i ka palaoa a i ʻole nā ​​ʻāpana pizza me kahi hui o ka cauliflower a me ka tī ka mea kaulana loa.

E hana i kēia, pono ke grated a kuke ʻia ke poʻo holoʻokoʻa o ka cauliflower.

Hoʻohui ʻia ka cauliflower me ka hua manu, ka tī a me nā mea ʻala ma mua o ka pālahalaha ʻia ʻana a hoʻomoʻa ʻia.

ʻOi aku ka ʻono o ka ʻai Cauliflower a i ʻole ka palaʻai a momona, a haʻahaʻa hoʻi i nā carbs. He ʻono ʻokoʻa ia i ka palaoa mau.

Hoʻohui ʻia me nā topping o kāu koho ʻana, e lilo paha kēia i hoʻokahi o kāu punahele.

Hiki iā ʻoe ke loaʻa i kahi meaʻai ma aneʻi.

9. Huamoa

ʻO nā hua manu i waena o nā meaʻai momona loa hiki iā ʻoe ke ʻai.

Hiki iā lākou ke lilo i kahi protein-waiwai i pani no ka berena, a hiki ke hoʻohana ʻia i nā ʻano meaʻai like ʻole. Ke ʻai nei i nā burger, hiki i nā hua hua moa ke pani i ka bun.

Eia kekahi mau manaʻo noʻeau pehea e hoʻomākaukau ai i nā hua.

10. ʻAi palaoa

Hana ʻia ka palaoa Sourdough mai nā hua pala.

Hoʻoemi ke kaʻina fermentation i nā antinutrients i nā hua, e hoʻonui ai i ka loaʻa o nā meaola (,,).

ʻOi aku ka maʻalahi o ka ʻai ʻana o ka palaoa kāwili ʻia a ʻoi aku o ka momona ma mua o ka berena mau.

Eia naʻe, ʻono iki ka ʻono o ka palaoa ma mua o ka ʻai o ka wai lactic.

Hiki iā ʻoe ke hana i ka palaoa kāwīwī iā ʻoe iho i kekahi mau maʻalahi maʻalahi, akā pono ʻoe e hana i kahi moʻomeheu hoʻomaka e hana pū.

Hiki iā ʻoe ke loaʻa i kahi meaʻai ma aneʻi.

E hoʻomanaʻo i kēlā palaoa kāwili ʻia i hana ʻia me nā hua ʻai gluten me nā gluten.

Lawe i ka Home Message

ʻOiai ʻo ka palaoa palaoa ka mea nui o nā papaʻai o nā poʻe he nui, hiki ke hoʻololi maʻalahi ʻia me nā koho olakino a ʻoi aku ka momona.

Me nā kumuwaiwai kūpono, ʻaʻole paʻakikī kēia loli, ʻoiai ʻoi aku ka nui o ka manawa i ka mua.

ʻO ka papa inoa ma luna kahi maikaʻi e hoʻomaka ai. E ʻike i kahi mea āu e hauʻoli ai e ʻai a komo i kāu nohona.