Nā pono olakino o kaʻuala a pehea e ʻai ai

Anter

• Nā pono olakino
• Nutritional haku mele 'ana o kaʻuala
• Pehea e ʻai ai
• 1. ʻUala me ka moa
• 2. Nā lāʻau ʻuala
• 3. ʻĀpana ʻuala
• 4. Nā kuki ʻuala
• 5. ʻO ka palaoa kekī me kaʻuala
• 6. ʻO Brownie ʻuala

ʻO ka ʻuala kahi tuber e hāʻawi i ka ikehu i ke kino ma muli o ka momona o ka momona, a ʻo ka waiwai o ka fiber, nā huaora a me nā minelala, ka mea e hōʻoiaʻiʻo ai i nā pono olakino.

Hoʻohui ʻia, waiwai ka ʻuala i nā antioxidant, e like me beta-carotene, flavonoids a me phenolic compound, e kōkua ana e pale aku i nā hunaola o ke kino e kūʻē i nā hopena o nā radical manuahi, e hoʻolilo ana iā ia i kahi koho olakino i nā uala Pelekane. He kala ʻalani kā ka ʻuala, eia naʻe he mau ʻano ʻē aʻe kā lākou, i hiki ke keʻokeʻo, ʻeleʻele a poni paha.

Nā pono olakino

ʻO kekahi o nā pono o kaʻuala:

• Kāohi i ka wā ʻelemakule, hoʻomaikaʻi i ke olakino a me ke olakino ʻike, no ka mea waiwai i ka wikamina C a me beta-carotenes, i hoʻohuli ʻia i ke kino i huaora A a me nā antioxidants, ka mea e pale ai i nā hunaola o ke kino mai nā radical free;
• Mālama i ke olakino ʻōpū, no ka mea waiwai ia i nā olonā, kahi e hoʻoulu ai i ka neʻe ʻana o ka ʻōpū, loaʻa nā pōmaikaʻi no ka poʻe i loaʻa i ka constipation;
• Kōkua i ka hoʻoponopono ʻana i ka metabolism, no ka mea, he kumu waiwai nui ia o nā huaora B, e hana nei ma ke ʻano he coenzymes i loko o kekahi mau hopena metabolic;
• Hiki ke hōʻemi i ka makaʻu o ka hoʻomohala ʻana i kekahi ʻano maʻi ʻaʻai, e like me ka akemāmā a me ka waha, ʻoiai loaʻa nā flavonoids a me nā antioxidant ʻē aʻe;
• Hoʻoikaika i ka ʻōnaehana pale maʻi a makemake i ke kaʻina hoʻōla, no ka mea he wikamina A, C a me nā antioxidants;
• Makemake i ka hoʻonui ʻana o ka nui o nā mākala, e like me ka mea e hāʻawi ai i ka ikehu e pono ai no ka hoʻomaʻamaʻa ʻana;
• Paipai i ke olakino puʻuwai, ma muli o ka waiwai o ka fiber a me nā antioxidant, e kōkua ana i ka hoʻohaʻahaʻa ʻana i nā pae o ka LDL, ʻo ia hoʻi ʻo ka cholesterol maikaʻi ʻole.

Hoʻohui ʻia, ma muli o ka nui o ka fiber, ʻo ka ʻai ʻana o kaʻuala kaʻuala e piʻi mālie ai ke kō a hoʻonui i ka manaʻo o ka māʻona, hiki ke hoʻopau ʻia i nā mea liʻiliʻi e ka poʻe me ka maʻi diabetes a ke loaʻa nei i ka papaʻai pohō kaumaha.

Nutritional haku mele 'ana o kaʻuala

Hōʻike ka papa aʻe i ka hoʻohui pono o nā ʻuala no kēlā me kēia 100 mau mākau o kēia meaʻai.

ʻAno like ko kaʻuala ʻuala me ka uala yacon. E aʻo hou aʻe e pili ana i ka uala yacon.

Pehea e ʻai ai

Hiki ke ʻai ʻia ka ʻuala me ka ʻili a me ka ʻole o ka ihi, a hiki ke hoʻomākaukau ʻia i ka umu, hoʻolapalapa ʻia, hoʻolapalapa ʻia a hoʻomake ʻia paha. Hoʻohui ʻia, hiki ke ʻai ʻia kēia kōpura i ka palai ʻia, akā ʻaʻole maikaʻi ke olakino o kēia koho.

Hiki ke hoʻokomo pū ʻia i ka ʻuala i loko o nā papa nui o nā lā ke hoʻomaʻamaʻa nui ʻia, a hele pū ʻia me nā mea kanu a me nā meaʻai i waiwai i ka protein a haʻahaʻa i ka momona, e like me ka moa a me ka pipi, hua a iʻa paha, no ka mea hiki e makemake i ka loaʻa ʻana o ka nui o nā mākala.

I ke kumu o nā diabetics, pono ka ʻai ʻana o kaʻuala i nā ʻāpana liʻiliʻi a, ʻoi aku, e kuke, no ka mea ʻaʻole kiʻekiʻe ke kiʻekiʻe o kā lākou papa inoa glycemic.

ʻO kekahi mau koho olakino no ka ʻai ʻana i kaʻuala:

1. ʻUala me ka moa

Nā Pono

• 1 hoʻopiha moa;
• 2 ʻuala;
• Waina keʻokeʻo;
• Haʻalele Bay;
• 1/2 lemona;
• ʻO Oregano, ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

Hoʻomaʻamaʻa i ka moa me ka waina, lau bay, lemona a me oregano. Hoʻomaʻa i kaʻuala i ka umu i wahī ʻia i ka pepa alumini no 30 mau minuke. Hoʻomoʻa i ka moa moa. Hele pū me kahi salakeke o ka cabbage ʻulaʻula, pepa, ʻōmato a me nā arugula, ka mea ʻono me ka aila a me ka vīnega.

2. Nā lāʻau ʻuala

Nā Pono

• 2 mau kikowaena waena o kaʻuala;
• 1 aila ʻoliva puna;
• 1 lālā rosemary;
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

E ʻokiʻoki i kaʻuala, me ka ʻili a me ka ʻole o ka ʻili, i loko o nā ʻāpana lahilahi a pālahalaha ʻia i kahi ʻano i hoʻopaʻa ʻia me ka pepa ʻili, i hoʻokaʻawale ʻia nā ʻāpana mai kekahi i kekahi.

E hoʻokomo i loko o ka umu i preheated ma 180ºC ma kahi o 20 a 30 mau min a i ʻole ke gula a me ka palaʻa kaʻuala, e hoʻohui ana i ka aila ʻoliva, paʻakai, rosemary a me ka pepa i ka hopena i ke kau, a i ʻole ka paʻakai paʻakai wale nō.

3. ʻĀpana ʻuala

Nā Pono

• 2 uala waena;
• ʻO kaʻaila Olive a i ʻole ka aila niu;
• ʻO Rosemary, oregano a i ʻole nā ​​mea kanu maikaʻi, ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

Wehe i ka ihi ʻuala, ʻokiʻoki i loko o nā ʻoki lahilahi a kau ma kahi pā me ka pepa pepa. E kau i kahi aila ʻoliva a i ʻole ka aila niu a me ka ʻono o ke kau.

E hoʻokomo i nā ʻōpala i kahi umu i preheated ma 200ºC ma kahi o 10 a 15 mau minuke. E hoʻohuli i nā ʻōpala a waiho no 10 mau minuke a i ʻole a hiki i ka wā e pala maikaʻi ai lākou. Hiki ke loli ka umu e like me ka mānoanoa o ka ʻāpana.

4. Nā kuki ʻuala

Nā Pono

• 2 mau kīʻaha o nāʻuala i hoʻolapalapa ʻia a ʻuwī;
• 1 kīʻaha kō kōpaʻa;
• 2 mau kīʻaha palaoa keʻokeʻo;
• 2 mau kīʻaha palaoa āpau;
• 2 punetēpō o margarine;
• ʻO ka paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau

E kāwili i nā meaʻai āpau a hiki i ka hana ʻana i kahi palaoa kāwili i pili ʻole i kou mau lima. Hoʻohālike i nā kuki ʻāpana a puni paha a hohola i kahi ʻano hamo ʻia, i hoʻokaʻawale ʻia kekahi i kekahi. Hoʻomoʻa i loko o ka umu waena i preheated i 180ºC a hiki i ke gula.

5. ʻO ka palaoa kekī me kaʻuala

Nā Pono

• 100 g uala i kuke ʻia;
• 1 hua manu;
• 2 punetēpō o ka wai;
• 1 punetune o ka aila puʻupaʻa keu;
• 100 g o ka ricotta;
• 1 punetune o protein protein whey ka pauka me ka ʻono ʻole;
• 1 kīʻaha o ka palaoa kawa;
• ½ kiaha o nā pīpī ʻono.

Hoʻomākaukau hoʻomākaukau

E kau i kaʻuala, hua manu, wai, ʻaila a me ricotta i loko o ka mea kāwili a kāwili ʻia a hiki i ka loaʻa ʻana o kahi hui like. A laila, hoʻohuli iā ia i loko o kahi pola a hoʻohui i nā mea i koe, hoʻonāukiuki maikaʻi. E hoʻokomo i nā mea āpau i loko o ka pahu hau ma kahi o 15 mau minuke a hiki i ka paʻa ʻana o ka palaoa.

Hana i nā kinipōpō me ka palaoa a kau i kahi pepa bakena i kāwili ʻia me ka aila. Hoʻomoʻa ma 160ºC no 15 mau minuke a hiki i ke gula.

6. ʻO Brownie ʻuala

Nā Pono

• 2 kīʻaha o kaʻuala i hoʻolapalapa ʻia;
• 1 kīʻaha wai;
• 4 punetēpō o ka koko kaola a i ʻole ka ʻūhini.
• 1 kīʻaha o 70% kokoleka ʻokiʻoki;
• 4 punetēpō o ka momona stevia momona a meli paha;
• 2 kīʻaha ʻalemona, ʻoka, a palaoa laiki paha;
• 4 mau hua manu;
• 1 kahi teaspoon o ka palaoa kālua.

Hoʻomākaukau hoʻomākaukau

Hoʻomoʻa i kaʻuala, hoʻohemo i ka peel a mālama. I loko o kahi pola, kuʻi i nā hua a hiki i ka pālua ʻana o ka nui a laila hoʻohui i nā mea i koe, hoʻohuihui maikaʻi. Hiki iā ʻoe ke hoʻohana i kahi mīkini, blender a mixer paha. lawe e hoʻomoʻa i loko o ka pā i hamo ʻia ma kahi o 25 mau minuke i ka umu waena.

E ʻike hoʻi pehea e hana ai a pehea e hoʻohana ai i ka palaoa ʻuala e loaʻa ai ka nui o nā mākala.