E nīnau i ke Kauka Diet: 'Pepehi' maoli nā huaʻai Microwaving?

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Q: "Pepehi" anei ka microwaving i nā meaʻai? Pehea e pili ana i nā ʻano kuke kuke ʻē aʻe? He aha ke ala maikaʻi e kuke ai i kaʻu meaʻai no ka meaʻai nui?

A: ʻOiai nā mea āu e heluhelu ai ma ka Pūnaewele, ʻo ka microwaving kāu meaʻai ʻaʻole "pepehi" i nā meaʻai. ʻOiaʻiʻo, hiki iā ia ke hana i kekahi mau meaʻai hou aku loaʻa i kou kino.E pili ana i ka hopena o ka hopena o kāu meaʻai, ʻo ka microwaving ka mea like o ka huki ʻana a i ʻole ka hoʻomehana ʻana i loko o ka pā (ʻoi aku ka maʻalahi o ka nui). Hōʻike ka noiʻi e pili ana i kēia kumuhana i kēlā me kēia manawa ke kuke ʻana i nā greens (broccoli, spinach, a pēlā aku), ua nalowale kekahi o nā huaora B a me nā huaola ʻē aʻe i hoʻoheheʻe ʻia e ka wai. ʻO ka nui āu e lilo ai e pili ana i ka lōʻihi a me ka ʻoʻoleʻa kahi e hoʻomoʻa ʻia ai ka meaʻai i ka broccoli e hoʻomoʻa ʻia i ka microwave no 90 kekona he ʻokoʻa loa ia ma mua o ka nuking ʻana iā ia no ʻelima mau minuke. ʻO kekahi laʻana: ʻO ka ʻai ʻana i nā pīni ʻōmaʻomaʻo i loko o ka pā e ʻae no ka paʻa ʻana o ka wikamina ʻoi aku ka maikaʻi ma mua inā ʻoe e hoʻolapalapa iā lākou. Hoʻomoʻa i nā līlū ʻoi aku ka nui o nā meaʻai o kāu meaʻai, no laila me ka ʻokoʻa o kaʻuala, e hoʻāʻo e pale i ka hoʻolapalapa ʻana i kāu mea kanu.

ʻOiai ʻo ke kuke ʻana i nā mea ʻai e hoʻoliʻiliʻi i ka nui o kekahi mau wikamina, hiki iā ia ke hoʻokuʻu i nā meaola ʻē aʻe, e like me nā antioxidants, e ʻae ana i ka lawe nui ʻia e ke kino. Ua loaʻa i ka noiʻi mai ke Kulanui o Oslo ka microwaving a i ʻole ka mahu ʻana i nā kāloti, ka milo, nā pulupulu, nā asparagus, broccoli, kāpeti, nā pepa ʻōmaʻomaʻo a me nā ʻulaʻula, a me nā ʻōmato i alakaʻi ʻia i ka hoʻonui ʻia ʻana o ka maʻi antioxidant o nā meaʻai. omo). A ʻoi aku ka nui o nā noiʻi e hōʻike ana i ka lycopene, ka antioxidant mana e hāʻawi i nā ʻōmato a me ka melemona i ko lākou kalaʻula, ʻoi aku ka maikaʻi o ke kino ke hoʻopau ʻia ia i nā huahana Tomato i hoʻomoʻa ʻia a i hana ʻia paha - salsa, ʻākena spaghetti, ketchup, a pēlā aku. .

ʻO ka ʻai ʻana i nā mea ʻai kuke i loaʻa i kāna mau maikaʻi a me nā maikaʻi ʻole, akā ʻo ka mea lalo ka mea nui e ʻai i kāu meaʻai i nā ʻano like ʻole. Eʻoliʻoli i ka milo maka i nā salakeke a hele no ka mae a i ʻole ka mahu i kahi ipu ʻaoʻao me ka ʻaina awakea.

Inā ʻoe e hoʻohana i ka microwave e hoʻāhu i kāu mau mea kanu, e makaʻala i ʻole e hoʻohui i ka nui o ka wai āu e hoʻolapalapa maoli nei, a e nānā i ka uaki e pale i ka ʻai ʻana (e loli nui ka manawa e pono ai, e pili ana i ka ʻano o ka mea kanu a pehea ʻoki liʻiliʻi. ʻO ka mea lawe mua e hoʻopili i nā meaʻai a maka a i kuke ʻia i kāu papaʻai. ʻO ke ala maʻalahi loa ia e hōʻoia i ka loaʻa ʻana o ka nui o nā wikamina, nā minelala, a me nā antioxidants.

ʻO Kauka Mike Roussell, PhD, he mea aʻoaʻo kūkākūkā i ʻike ʻia no kona hiki ke hoʻolilo i nā manaʻo meaʻai paʻakikī i mau ʻano hana a me nā hoʻolālā no kāna mea kūʻai aku, ʻo ia hoʻi nā ʻālapa ʻoihana, nā luna hoʻomalu, nā ʻoihana meaʻai, a me nā pono hoʻoikaika kino kiʻekiʻe. ʻO Kauka Mike ka mea kākau o Ka Papa Hana Loss Kaʻina Kaumaha 7 a Kauka Mike a me ka 6 Pillars o ka meaʻai kūpono.

E launa me Kauka Mike e kiʻi i ka meaʻai maʻalahi a me nā ʻōlelo aʻoaʻo pono e ka ukali ʻana iā @mikeroussell ma Twitter a i ʻole lilo ʻana i mea pā i kāna ʻaoʻao Facebook.

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