9 mau olakino olakino olakino

Anter

• Pākaukau ʻike kino
• Pehea e hoʻohana ai i ka ʻoliva
• 1. Pate ʻoliva
• 2. Mākala ʻoliva me ka basil
• 3. Hupa ʻōmaʻomaʻo

ʻO ka ʻoliva kahi hua oleaginous o ka lāʻau ʻoliva, kahi i hoʻohana nui ʻia i ka kuke ʻana i ke kau, e hoʻohui i ka mea ʻono a ma ke ʻano he kumu nui i kekahi o nā sausa a me nā pā.

ʻO kēia huaʻai, i ʻike ʻia no ka loaʻa ʻana o nā momona momona a hoʻoliʻiliʻi kolesterol, eia nō naʻe nā meaola e like me nā huaora A, K, E, zinc, selenium a me ka hao, i waena o nā minelala ʻē aʻe i hiki ke lawe i nā pono olakino e like me:

1. Kāohi i ke atherosclerosis, no ka waiwai i nā flavones me ka hana antioxidant;
2. Kāohi i ka thrombosis, no ka hana anticoagulant;
3. Hoʻoemi i ke kahe o ke koko, no ka hoʻoikaika ʻana i ke kahe o ke koko;
4. Kāohi i ka maʻi ʻaʻai umauma, ma ka hoʻemi ʻana i nā manawa o ka hoʻololi ʻana o ka cell;
5. Hoʻonui i ka hoʻomanaʻo a pale i ka pale i ka noʻonoʻo, ma ka hakakā ʻana i nā radical free;
6. E hoʻemi i ka pehu o ke kino, ma ka pāpā ʻana i ka hana o ka waikawa arachidonic;
7. Hoʻonui i ke olakino o ka ʻili a pale i ka wā ʻōpio ma mua no ka mea he kumu antioxidant kona;
8. Palekana i ka retina a paipai i ka olakino maka, no ka mea, loaʻa iā ia ka hydroxytyrosol a me ka zeaxanthin;
9. E hōʻemi i ka cholesterol maikaʻi ʻole, no ka mea waiwai i nā momona monounsaturated.

No ka loaʻa ʻana o nā pono o nā ʻoliva, ʻo ka nui o ka ʻai i koi ʻia he 7 a 8 mau ʻāpana i kēlā me kēia lā, wale nō.

Eia nō naʻe, i nā hanana hypertension, pono e hoʻemi ʻia ka lawe i 2 a 3 mau ʻoliva i kēlā me kēia lā, ʻoiai ʻo ka paʻakai i loko o nā hua i mālama ʻia hiki ke hoʻololi i ke kahe o ke koko, e hana ana i nā pilikia olakino.

Pākaukau ʻike kino

Hōʻike ka papa aʻe i ka hoʻohui waiwai o 100 g o nā ʻoliva ʻōmaʻomaʻo kēpau.

Kūʻai ʻia nā ʻoliva i ka kēpau no ka mea ʻawaʻawa loa ka hua kūlohelohe a paʻakikī e ʻai. No laila, hoʻomaikaʻi ka brine pickle i ka ʻono o kēia hua, i hiki ke hoʻohui ʻia i loko o nā ʻiʻo, laiki, pasta, nā mea ʻai māmā, nā pizza a me nā kohu.

Pehea e hoʻohana ai i ka ʻoliva

ʻO ke ala ʻoi loa e hoʻohana ai i nā ʻoliva e hoʻohui iā lākou i ka papaʻai momona a kaulike, a hana ʻia kēia ma o nā salakeke, akā he hua hua kēia a hiki ke hoʻohana ʻia i nā meaʻai āpau, e like me ka mea i hōʻike ʻia ma lalo nei:

1. Pate ʻoliva

ʻO kahi koho maikaʻi loa e hoʻohana ʻia ai kēia pâté no ka ʻaina kakahiaka, ʻaina ahiahi a me ka loaʻa ʻana o nā malihini kipa.

Nā Pono:

• 8 o nā ʻoliva pitted;
• 20 g kalima mālamalama;
• 20 g o ka ricotta;
• 1 kahi teaspoon o ka aila puʻupaʻa keu;
• 1 pūpū o ka pāhiri e ʻono.

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender a waiho i loko o ka pahu hau e paʻa ai, hiki ke lawelawe ʻia me nā ʻōwili a i ʻole ka toast.

2. Mākala ʻoliva me ka basil

He mea hōʻoluʻolu kēia kuke, kūpono no nā salakeke hoʻowalewale a hoʻohana pū ʻia me ke mele i nā ipu ʻē aʻe.

Nā Pono:

• 7 mau ʻoliva pitted;
• 2 mau lālā o ka basil;
• 2 punetune o ka vīnega;
• 1 he punetune o ka aila puʻupaʻa keu.

Hoʻomākaukau hoʻomākaukau:

E ʻokiʻoki i nā mea hana āpau i nā ʻāpana liʻiliʻi, kāwili me ka vīnega a me ka aila, e ʻeli ia no 10 mau minuke, lawelawe ma hope pono o kēia manawa.

3. Hupa ʻōmaʻomaʻo

Hiki ke hoʻopau ʻia ke kai ʻōmaʻomaʻo o ka ʻoliva no ka ʻaina awakea a me ka ʻaina awakea, māmā, ʻono a momona hoʻi, hiki ke lawelawe ʻia me ka iʻa moa a moa paha.

Nā Pono:

• 1/2 kīʻaha o nā ʻoliva pitted;
• 100 g ka milo;
• 40 g o arugula;
• 1 ʻāpana lepe;
• 2 punetune o ka ʻaila ʻoliva;
• 1 kālika o kālika;
• 400 mL o ka wai i hoʻolapalapa ʻia;
• paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau:

I loko o ka pā palai paʻa ʻole, kāwili i nā meaʻai āpau, a mae ka lau, a laila hoʻohui i ka wai paila a kuke no 5 mau minuke. Ma hope pono o ka paʻi ʻana i ka blender, hōʻike ʻia ke wela mau ka ʻai.