5 nā pono olakino o ka hazelnut (me nā kuhikuhi)

Anter

• 1. Paipai i ke olakino cardiovascular
• 2. E hoʻoikaika i ka lolo a me ka hoʻomanaʻo
• 3. Kaohi i kou kō kō
• 4. Kōkua e hōʻemi i ka paona
• 5. Kāohi i ka maʻi ʻaʻai
• ʻO ka ʻike Nutritional Hazelnut
• Nā meaʻai maʻalahi me Hazelnut
• 1. ʻO ka kirimalu Hazelnut
• 2. ʻO ka waiū Hazelnut
• 3. Ka waiūpaka Hazelnut
• 4. ʻO ka moa a me ka salakeke hazelnut

ʻO nā Hazelnuts kahi ʻano o ka hua maloʻo a me ka ʻaila-lawe i ka ʻili i laumania a me kahi hua ʻai i loko, kahi kumu maikaʻi loa o ka ikehu ma muli o ke kiʻekiʻe o nā momona, a me nā protein. No kēia kumu, pono e hoʻopau i nā hazelnuts i nā mea liʻiliʻi, e hōʻalo ai i ka hoʻonui ʻana i ka nui o ka calorie.

Hiki ke ʻai maka ʻia kēia huaʻai, i ke ʻano o ka aila ʻoliva a i ʻole hiki ke hoʻohana ʻia e hoʻomākaukau i ka waiū hazelnut a i ʻole ka waiūpaka, ʻo kahi laʻana. He mau pono olakino nā Hazelnuts no ka mea waiwai lākou i ka fiber, iron, phosphorus, folic acid, calcium, magnesium a me B vitamins, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke kolesterol kiʻekiʻe, pale i ka anemia, mālama i ke olakino iwi a hoʻoikaika i ka metabolism o ke ake.

ʻO nā keu pono o ka ʻai ʻana i ka hazelnut hiki:

1. Paipai i ke olakino cardiovascular

No ka mea waiwai lākou i nā momona momona a me nā olonā maikaʻi, kōkua nā hazelnuts i ka hoʻohaʻahaʻa ʻana i ke kolukolo maikaʻi ʻole a me nā triglycerides, a me ka hoʻonui ʻana i ka maikaʻi o ke kōkōlika, ka mea e pale ai i ka hoʻomaka ʻana o nā pilikia a me nā maʻi o ka maʻi puʻuwai, e like me ke koko kiʻekiʻe, atherosclerosis a i ʻole infarction. Hoʻohui ʻia, ma muli o kāna ʻike i ka wikamina E, ʻo ia kahi antioxidant ikaika, hoʻoliʻiliʻi ka hazelnut i ka mumū ma loko o ke kino, e hoʻemi hou ana i ka makaʻi o ka maʻi puʻuwai.

Mahalo i kāna kōkua i ka magnesium, folic acid a me ka potassium, hiki i ka hazelnut ke kōkua i ka mālama ʻana i ke kahe o ke koko, no ka mea mālama ia i ke olakino o nā hihia koko.

2. E hoʻoikaika i ka lolo a me ka hoʻomanaʻo

Nui ka waiwai o ka Hazelnuts i ka folic acid, ka magnesium a me ka zinc, nā pono o nā micronutrients a me nā mea nui no ka lawe ʻana o nā neʻuna nerve. No laila, ʻo ka ʻai ʻana o kēia hua maloʻo he ala maikaʻi ia e hoʻonui a mālama ai paha i ka hoʻomanaʻo a me ke aʻo ʻana, kahi meaʻai maikaʻi na nā keiki o ke kula a no nā ʻelemākule me nā pilikia hoʻomanaʻo.

3. Kaohi i kou kō kō

Ma muli o kona kiʻekiʻe fiber a me nā meaola e loaʻa ai, e like me ka acidic oleic a me ka magnesium, kōkua ka hazelnut e hōʻemi a kaohi i ka nui o ke kō i ke koko, e hoʻonui ana i ka ʻike insulin. No kēia kumu, he laʻana maikaʻi ka hazelnut o meaʻai māmā hiki ke hoʻopau ʻia e ka poʻe me ka maʻi kō i ko lākou meaʻai māmā.

4. Kōkua e hōʻemi i ka paona

ʻO nā Hazelnuts kahi ʻano o nā hua maloʻo i loaʻa ka nui o ka fiber, kahi e hoʻonui ai i ka māʻona, ʻo ka ʻai ʻana iā lākou i nā mea liʻiliʻi i ka wā o kahi meaʻai māmā, no ka laʻana, hiki ke kōkua me ka pohō kaumaha, no ka mālama pono ʻana i ka pōloli. No kēia, paipai ʻia e ʻai ma kahi o 30 g o nā hazelnuts.

5. Kāohi i ka maʻi ʻaʻai

Loaʻa i nā Hazelnuts kahi kiʻekiʻe o nā antioxidants, nā wikamina a me nā minelala e hiki ke hāʻawi i kekahi mau anti-cancer cancer. Loaʻa i kēia hua maloʻo kahi antioxidant i kapa ʻia ʻo proanthocyanins, ka mea e pale aku ai i ke koʻikoʻi oxidative.

Eia kekahi, ʻo kāna ʻike i ka wikamina E a me ka manganese, pale aku i ka hōʻino ʻana o ka pūnaewele i hiki ke kumu i ka maʻi ʻaʻai i ka holo lōʻihi.

ʻO ka ʻike Nutritional Hazelnut

Hōʻike ka papa aʻe i ka ʻike olakino no kēlā me kēia 100 gram o ka hazelnut:

Nā meaʻai maʻalahi me Hazelnut

ʻO kekahi mau meaʻai maʻalahi e hana ai ma ka home a hoʻokomo i nā hazelnut i ka papaʻai, ʻo:

1. ʻO ka kirimalu Hazelnut

Nā Pono

• 250 g o ka hazelnut;
• 20 g o ka pauka koko;
• 2 punetēpu i piha i ke kō niu.

Hoʻomākaukau hoʻomākaukau

Lawe i nā hazelnuts i kahi umu i hoʻomehana mua ʻia ma 180ºC a waiho ma kahi o 10 mau minuke a i ʻole lākou e gula ʻeleʻele. A laila kau i nā hazelnuts i kahi mea hana meaʻai a kāwili paha a kuʻi a hiki i ka loaʻa ʻana o kahi kūlike creamy hou aʻe.

A laila hoʻohui i ka paukū koko a me ka kō niu, e hele hou i ka hui ma o ka mea hoʻopili a me ka blender. A laila, hoʻokomo i ka kirimalu i loko o ka ipu aniani a hoʻopau e like me kou makemake.

2. ʻO ka waiū Hazelnut

Nā Pono

• 1 kīʻaha o nā hazelnut;
• 2 puna puna o ka ʻono vanilla;
• 1 pinch o ka paʻakai kai (pono ʻole);
• 1 puna (of dessert) o ke kinamona, nutmeg a i ʻole ka pauka koko (pono ʻole);
• 3 mau kīʻaha wai.

Hoʻomākaukau hoʻomākaukau

Hoʻomoʻu i nā hazelnuts i ka wai no 8 mau hola. A laila, holoi i nā hazelnut a kuʻi i ka mea kāwili pū me nā mea ʻē aʻe, no ka ʻono. Hoʻopili i ka hui a mālama i loko o kahi hue a i ʻole ʻōmole aniani.

3. Ka waiūpaka Hazelnut

Nā Pono

• 2 mau kīʻaha hazelnuts;
• ¼ kīʻaha o ka aila mea kanu, e like me canola.

Hoʻomākaukau hoʻomākaukau

Preheat ka umu i 180 to a laila kau i nā hazelnuts ma kahi pā a hoʻomoʻa. E waiho i ka toast no 15 mau minuke a hiki i ka hoʻomaka ʻana o ka ʻili e hāʻule i nā hazelnuts a i ʻole gula hazelnuts i ke kala.

E kau i nā hazelnuts ma kahi lole maʻemaʻe, pani a kū no 5 mau minuke. A laila, hemo i ka ʻili mai nā hazelnut a kū no 10 mau minuke ʻē aʻe, a anuanu loa lākou. ʻO ka mea hope loa, kau i nā hazelnut i kahi mea hana meaʻai a kāwili paha, e hoʻohui i ka aila a kuʻi a hiki i ka hui ʻana o kahi ʻano like me ka waiū pī.

4. ʻO ka moa a me ka salakeke hazelnut

Nā Pono

• 200 g moa moa i hoʻomoʻa ʻia;
• 1 ʻoki āpau i ʻoki ʻia i nā ʻāpana lahilahi;
• 1/3 kīʻaha o nā hazelnut i hoʻomoʻa ʻia i ka umu;
• ½ ʻaka onion;
• 1 holoi ʻia ka letus a hoʻokaʻawale ʻia i mau lau;
• ʻO Tomato Cherry;
• 2 punetēpō o ka wai;
• 4 puna puna o ka vīnega balsamic;
• ½ puna (of dessert) o ka paʻakai;
• 1 kālika o kālika;
• 1 pinch o ka paprika;
• ¼ kiaha aila ʻoliva.

Hoʻomākaukau hoʻomākaukau

E hoʻomaka me ka hoʻokaʻawale ʻana i nā mea hana no ka lole salakeke. E hana i kēia, kuʻi i nā hazelnuts, 2 punetune o ka ʻaka, ka wai, ka paʻakai, kālika, ka vīnega balsamic a me ka paprika i kahi mea hana meaʻai a blender paha. I kēia manawa, hoʻohui i kahi aila liʻiliʻi i ka manawa. Mākaukau ka mea ʻai.

I loko o kahi ipu nui, kau i nā lau lettuce, ke koena o ka ʻakaʻakai a me ke kīʻaha o ka nī. E hoʻoulu a laila hoʻohui i nā kōmato cherry ʻokiʻoki i nā hapalua a kau i nā ʻāpala, ʻai me ke koena o ka mea ʻono. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i nā hazelnuts i wili ʻia ma luna.