ʻUala Yacon: he aha ia, nā pono a pehea e ʻai ai

Anter

• Nā pōmaikaʻi nui
• Nutritional hoʻohui o kaʻuala uala
• Pehea e ʻai ai
• Nā papa kuhikuhi Yacon
• 1. Saladi me ka ʻaihue yogurt
• 2. Mākaʻi
• 3. Kāleka, kaukani a me ka smoothie yacon
• Nā hopena ʻē aʻe a me ka mālama

ʻO ka uala yacon kahi tuber i kēia manawa i manaʻo ʻia ma ke ʻano he meaʻai pono, no ka mea waiwai ia i nā olonā hiki ke hoʻoheheʻe ʻia me kahi hopena prebiotic a loaʻa kahi hana antioxidant. No kēia kumu, he koho maikaʻi loa ia no nā diabetic a i ʻole no ka poʻe makemake e lilo i ka paona, no ka mea he mea kōkua ia e hōʻemi i ka makemake a kāohi i ke kō i ke kō, kahi mea pani no nā ʻuala maʻamau.

ʻO kēia tuber o ka inoa ʻepekema ʻO Smallanthus sonchifolius, he ʻano like ia me ka uala a i ʻole kaʻuala, a me kahi ʻono momona a momona hoʻi, hiki ke kūʻai ʻia i kekahi mau mākeke nui.

Nā pōmaikaʻi nui

ʻO ka uala yacon kahi tuber waiwai i nā fructans, ʻo ka inulin a me nā fructooligosaccharides (FOS), nā mea hoʻohui i hiki ke pale aku i nā wai ʻōpū, e hele ana i loko o ka mea digestive me ka ʻole o metabolised, e hāʻawi ana i nā calorie liʻiliʻi a me nā hana e like me nā fibre dietary, i manaʻo ʻia he ʻai probiotic.

No kēia mau kumu, me kēia tuber i ka papaʻai hiki ke hāʻawi i nā pono olakino, e like me:

• Mālama i ke kō kō, no ka mea, paipai ka FOS i ka lawe ʻana o ka glucose i nā aʻa peripheral a hoʻomaikaʻi i ka ʻike o ka insulin i ke ake, me ka hoʻonui ʻana i ka lū ʻana o ka insulin i ka pancreas, e kōkua ana e hoʻohaʻahaʻa i ke kō glucose;
• Hoʻoemi i ka cholesterol a me nā triglycerides, ma muli o ke alo o FOS, ka mea e kōkua i ka hoʻoponopono ʻana i ka metabolism o nā momona i ke kino a hoʻoliʻiliʻi i ka synthesics o triglycerides i ke akepaʻa;
• Makemake i ka hōʻemi kino, no ka mea e hoʻonui ka naʻau i hoʻouluulu ʻia i ka manaʻo o ka māʻona, a ʻoi aku ka liʻiliʻi o nā calori.
• Hoʻoponopono i ka ʻōpū, no ka mea, huki ke olonā i ke kolona e ka bifidobacteria, makemake i ka neʻe ʻana o ka ʻōpū, ka hoʻopau ʻana i nā bacteria pathogenic a me ke kaulike o ka flora ʻōpū;
• Kōkua e mālama i ka nui o ka iwi, no ka mea, ʻo FOS, i ka hōʻea ʻana i ke kolona a hoʻonāukiuki i nā bifidobacteria, paipai i ka lawe ʻana o kekahi mau minelala, e like me ka calcium, phosphorus, zinc a me ka magnesium.

Hoʻohui ʻia, waiwai ka ʻuala yacon i ka waikawa caffeic, kahi pūhui phenolic i loaʻa he antioxidant a me anti-inflammatory waiwai a, no laila, hiki ke pale aku i kekahi ʻano maʻi ʻaʻai, e like me ka maʻi ʻaʻai kolona, Hoʻohui ʻia, hiki iā ia ke hoʻomaikaʻi i ka ʻōnaehana pale a hoʻoponopono i ke kahe o ke koko.

Nutritional hoʻohui o kaʻuala uala

I ka papa aʻe, hiki iā ʻoe ke ʻike i ka waiwai kūpono no kēlā me kēia 100 gram o Yacon:

He mea nui e haʻi e loaʻa i nā keu pono āpau i ʻōlelo ʻia ma luna, pono e hoʻokomo i ka uala yacon i kahi papaʻai olakino a kaulike.

Pehea e ʻai ai

Hiki ke ʻai ʻia kaʻuala ʻo Yacon i nā saladi maka a kuke paha, ma ke ʻano he mea ʻono a mea ʻai māmā paha. E hoʻopau iā ia maka, pono ia e hemo i ka peel. Eia hou, hiki ke kūʻai ʻia i kēia tuber i ke ʻano o ka palaoa, i hiki ke hoʻohana ʻia e hana i ka berena, nā pōpō a me nā kuki, no ka laʻana.

Hiki ke kiʻi ʻia ke aʻa o ka yacon pakiaka i loko o nā capsule, akā naʻe, ʻaʻole i hoʻoholo ʻia kahi lāʻau palekana no ka ʻai ʻana, a he mea pono e nīnau aku i ke kauka a i ʻole ke kauka meaʻai ma mua o ka hoʻohana.

Nā papa kuhikuhi Yacon

Nui a hewahewa nā ala e hoʻomākaukau ai i ka uala yacon:

1. Saladi me ka ʻaihue yogurt

Nā Pono

No ka saladi:

• 2 mau kīʻaha o ka yacon i ʻoki ʻia i mau pahu;
• 1 kīʻaha o kāloti kuke a ʻokiʻoki i mau pahu;
• ʻO ka hapalua kīʻaha o ka ʻakaʻoki ʻokiʻoki;
• ʻO ka hapalua kīʻaha o ka pī.

No ka meaʻai kāwili:

• 1 ka nui o ka coriander;
• 1 kīʻaha o ka yogurt maʻamau;
• 2 ʻokiʻoki kālika ʻokiʻoki;
• 2 punetēpō o ka wai lemon;
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

E hoʻomākaukau i ka salakeke, e kāwili i nā mea hana āpau i loko o kahi ipu a no ka lole, e kāwili i nā mea hana āpau a kāwili me ka saladi me ka mālie.

2. Mākaʻi

Nā Pono

• 1 ʻākana yacon;
• 1 teaspoon o ka paprika;
• 1 teaspoon o ke kumino;
• 1 paina paʻakai;
• 1 punetune o ka ʻaila ʻoliva.

Hoʻomākaukau hoʻomākaukau

Wehe i ka ʻili mai ka uala yacon a ʻokiʻoki i mau ʻāpana lahilahi. E kau i nā ʻāpana i loko o kahi ipu a hoʻohui i ka paprika, kumine, paʻakai a me ka aila, e hoʻowali a hoʻonohonoho pono i kahi pā. E waiho i ka umu ma 175º no 20 mau minuke a hiki i ke gula a me ka crispy.

3. Kāleka, kaukani a me ka smoothie yacon

Nā Pono

• 1 kīʻaha wai;
• 1 ʻalani nui;
• 1 kāloti liʻiliʻi;
• 1 he yacon maka a pale ʻia;
• 1 ʻāpana ginger;
• 1 kīʻaha o nā pahu hau.

Hoʻomākaukau hoʻomākaukau

Pākuʻi i nā mea pono āpau, kānana a inu ma hope. Hiki ke hoʻohana ʻia i nā hua ʻē aʻe e ʻono ai.

Nā hopena ʻē aʻe a me ka mālama

ʻO ka uala yacon, no ka mea waiwai ia i nā fructooligosaccharides, ke hoʻopau ʻia i ka ʻoi aku, hiki ke hōʻeha i ka digestion, ke kinoea nui, ka ʻeha a me ka ʻeha o ka ʻōpū. ʻAʻole paha he koho maikaʻi loa kēia paipu no ka poʻe i loaʻa i ka maʻi huhū o ka naʻau a, no laila, paipai ʻia e ʻai lākou i nā mea liʻiliʻi e nānā i ke kiʻekiʻe o ka hoʻomanawanui a hōʻalo paha i ka ʻai ʻana o kēia tuber.