Nā pono o ka laiki hihiu, pehea e hoʻomākaukau ai a me nā meaʻai

Anter

• Nā pono o ka laiki hihiu
• Hoʻohui kino
• Pehea e hoʻomākaukau ai i ka laiki hihiu
• 1. Salakeke Watercress me ka laiki hihiu
• 2. ʻO ka laiki hihiu me nā mea kanu

ʻO ka laiki ʻāhiu, i ʻike ʻia he laiki hihiu, kahi hua momona loa i hua ʻia mai nā limu wai o ka genus Zizania L. Eia nō naʻe, ʻoiai he like ke ʻano o kēia laiki me ka laiki keʻokeʻo, ʻaʻole ia e pili pono iā ia.

Hoʻohālikelike ʻia i ka laiki keʻokeʻo, manaʻo ʻia kahi laiki hihiu he palaoa holoʻokoʻa a ʻelua mau manawa i ka nui o nā protein, ʻoi aku ka nui o ka fiber, B nā huaora a me nā minelala e like me ka hao, calcium, zinc a me potassium. Hoʻohui ʻia, waiwai ka laiki hihiu i nā antioxidant a, no laila, pili ka hoʻohana maʻamau me nā pono olakino he nui.

Nā pono o ka laiki hihiu

Hiki i ka ʻai ʻana i ka laiki hihiu ke lawe mai i nā pono olakino, ʻoiai he palaoa holoʻokoʻa ia, ʻo nā mea nui:

• Hoʻouka i ka paʻa paʻa, ʻoiai ke hoʻomaikaʻi nei i ka lawe ʻana o ka ʻōpū a hoʻonui i ka nui o nā feces, makemake, me ka ʻai ʻana o ka wai, ka puka o nā feces;
• Kōkua i ka pale ʻana i ka maʻi ʻaʻai a pale i ka ʻelemakule ʻōpio, no ka mea waiwai ia i nā antioxidants, ka hapanui o nā pūhui phenolic a me nā flavonoids, nā mea e pale i ka meaola mai ka hōʻino kūpilikiʻi kūʻokoʻa.
• Kōkua i ka pale ʻana i ka maʻi maʻi ʻōpū, ʻoiai waiwai ia i nā olonā, e pili ana i ka hōʻemi ʻana o ka nui o ke kōkōlō, LDL (bad cholesterol) a me nā triglycerides, e paipai ana i ke olakino puʻuwai;
• Makemake i ka hōʻemi kino, ʻoiai waiwai ia i nā protein, hoʻonui i ka manaʻo o ka satiety mahalo i kona nui o nā olonā a kōkua i ka hoʻoponopono o ka insulin. Ua mālama ʻia kahi noiʻi me nā ʻiole i hōʻike ʻia i hiki i ka laiki hihiu ke pale i ka hōʻiliʻili ʻana o ka momona a makemake i ka hoʻonui ʻia o ka leptin, kahi hormone i loaʻa i nā kiʻekiʻe kiʻekiʻe i ka poʻe me ka momona. ʻOiai pili kēia hormone i ka hōʻemi ʻana o ka makemake, i ka poʻe me ka nui o ke kaupaona aia ka ulu ʻana o ke kūpaʻa i kāna hana;
• Kōkua i ke kaohi i ka nui o ke kō, ka pale ʻana i ka maʻi diabetes, ʻoiai ka lohi o ke omo ʻana o nā huaʻaleʻale i ka pae ʻōpū, e hoʻonui ana i ka glucose a me ka insulin e hoʻoponopono i kona kūpaʻa i ke koko.

He mea nui e haʻi ʻia he kakaikahi nā noiʻi ʻepekema e pili ana i kēia ʻano laiki, a he mea pono e aʻo hou ʻia e hōʻoia i kāna mau pono āpau. Hiki ke ʻai ʻia ka laiki hihiu i kahi papaʻai olakino a kaulike.

Hoʻohui kino

Hōʻike ka papa aʻe i ka papaʻai kūpono o ka laiki hihiu no kēlā me kēia 100 mau huna, a ʻoi aku ka hoʻohālikelike ʻia me ka laiki keʻokeʻo.

Pehea e hoʻomākaukau ai i ka laiki hihiu

Ke hoʻohālikelike ʻia me ka laiki keʻokeʻo, ʻoi aku ka lōʻihi o ka laiki hihiu e hoʻopau ai, ma kahi o 45 a 60 mau minuke. No laila, hiki ke kuke i ka laiki ʻāhiu ma nā ʻano ʻelua:

1. E hoʻonoho i kahi kīʻaha laiki ʻāhiu a me 3 mau kīʻaha wai me kahi piniki o ka paʻakai, ma kahi o ka wela a hiki i kona paila ʻana. Ke paila ʻo ia, kau i ka wela haʻahaʻa, e uhi a e kuke no 45 a 60 mau minuke;
2. Hoʻopulu i ka pō a hana hou i ke kaʻina hana i ʻōlelo ʻia ma luna a kuke no 20 a 25 mau minuke.

ʻO kekahi mau ʻano hoʻomākaukau i hiki ke hoʻomākaukau ʻia me ka laiki hihiu:

1. Salakeke Watercress me ka laiki hihiu

Nā Pono

• 1 pūʻolo waikahe wai;
• 1 kāloti grated waena;
• 30 g o nā nati;
• 1 kīʻaha laiki hihiu;
• 3 mau kīʻaha wai;
• ʻO ka aila ʻoliva a me ka vīnega;
• 1 pinch o ka paʻakai a me ka pepa.

Hoʻomākaukau hoʻomākaukau

Ke mākaukau ka laiki hihiu, e kāwili i nā mea hana āpau i loko o kahi ipu a me ke kau me ka ʻaila ʻoliva a me ka vīnega. ʻO kahi koho ʻē aʻe e hoʻomākaukau i kahi lemona vinaigrette a no kēia mea pono ʻoe i ka wai o 2 lemona, ka ʻaila ʻoliva, sinapi, kālika ʻokiʻoki, ka paʻakai a me ka pepa, e kāwili i nā mea āpau a kau i ka salakeke.

2. ʻO ka laiki hihiu me nā mea kanu

Nā Pono

• 1 kīʻaha laiki hihiu;
• 3 mau kīʻaha wai;
• 1 onioni waena;
• 1 kālika o kālika kālua ʻia;
• 1/2 kīʻaha o nā kāloti diced;
• 1/2 kīʻaha o ka pī;
• 1/2 kīʻaha o nā pīni ʻōmaʻomaʻo;
• 2 punetune o ka ʻaila ʻoliva;
• 1 pinch o ka paʻakai a me ka pepa

Hoʻomākaukau hoʻomākaukau

I loko o ka pā palai, kau i nā punetune ʻelua o ka aila a kālua i ka ʻaka, kālika a me nā mea kanu, e waiho ana ma kahi o 3 a 5 mau minuke a i ʻole a palupalu. A laila hoʻohui i ka laiki ʻāhiu i hoʻomākaukau ʻia, e hoʻomoʻi i kahi wahi o ka paʻakai a me ka pepa a kāwili.