7 mau pono olakino o nā kāloti

Anter

• 1. Hoʻonui i ka digestion
• 2. Kāohi i ka wā ʻelemakule a me ka maʻi ʻaʻai
• 3. Mālama i kou ʻili a mālama i kou ʻili
• 4. Kōkua e hoʻohaʻahaʻa i ka kaumaha
• 5. Palekana i ka hihiʻo
• 6. Hoʻoikaika i ka ʻōnaehana pale maʻi
• 7. Palekana i ka maʻi maʻi ʻōpū
• ʻIke kūpono a pehea e hoʻohana ai
• Nā meaʻai me nā kāloti
• 1. Pākuʻi Carrot
• 2. Pate kāloti paʻi me ka tī feta
• 3. ʻO ka wai momona me nā kāloti

ʻO ke kumu he kumu kumu maikaʻi loa ia o carotenoids, potassium, puluniu a me nā antioxidants, e hāʻawi ana i nā pono olakino he nui. Ma waho aʻe o ka paipai ʻana i ke olakino ʻike, kōkua ia i mea e pale aku ai i ka wā ʻōpio, hoʻomaikaʻi i ka ʻōnaehana pale a pale i kekahi ʻano maʻi ʻaʻai.

Hiki ke ʻai maka ʻia kēia mea kanu, kuke ʻia a i ʻole i ka wai momona a hiki ke loaʻa i nā kala like ʻole: melemele, ʻalani, poni, ʻulaʻula a keʻokeʻo. ʻO ka ʻokoʻa nui ma waena o lākou i kā lākou haku mele ʻana: ʻo ka ʻalani ka mea i ʻike pinepine ʻia a waiwai i nā alpha a me beta carotenes, nā mea e kuleana i ka hana ʻana o ka wikamina A, ʻoiai nā mea melemele i kahi kiʻekiʻe o ka lutein, nā mea poni. waiwai lākou i kahi antioxidant ikaika, lycopene, a waiwai nā mea ʻulaʻula i nā anthocyanins.

ʻO kekahi mau pono olakino o nā kāloti:

1. Hoʻonui i ka digestion

Nui nā kāloti i nā olonā soluble a ʻole hiki ʻole ke ola, e like me pectin, cellulose, lignin a me hemicellulose, e kōkua ana i ka hakakā ʻana me ka constipation no ka mea hoʻonui lākou i ka nui o nā feces, me ka hoʻoliʻiliʻi hoʻi i ka lawe ʻana o ka ʻōpū a me ke kōkua ʻana e hoʻoulu i ka hoʻonui ʻana o nā bacteria maikaʻi i loko o ka ʻōpū.

2. Kāohi i ka wā ʻelemakule a me ka maʻi ʻaʻai

Ma muli o ka waiwai o nā antioxidant, e like me ka wikamina A a me nā polyphenols, pale ia i ka hōʻino ʻia o ka pūnaewele e nā radical manuahi, e pale ana i ka ʻelemakule ʻōpio wale nō, akā e hōʻemi ana hoʻi i ka makaʻu o ka maʻi ʻaʻai, umauma a me ka ʻōpū. Hoʻohui ʻia, loaʻa iā ia kahi mea i kapa ʻia ʻo falcarinol, kahi hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai kolona.

3. Mālama i kou ʻili a mālama i kou ʻili

Hiki ke kōkua i ka pau ʻana o nā kāloti i ke kauwela e mālama i kou ʻele no ka lōʻihi, e like me ka beta-carotenes a me ka lutein e hoʻoulu ai i ka pigmentation o ka ʻili, e ʻoluʻolu nei i kou ʻili maoli. Eia hou, hiki i ka beta-carotene ke loaʻa i kahi hopena pale e kūʻē i nā kukuna UV, akā pili ka hopena i ka nui i lawe ʻia ma mua o ka hōʻike ʻana i ka lā. Loaʻa i ka loaʻa o 100 g o ka wai kāloti i 9.2 mg o beta-carotene a me ka kāloti kuke e pili ana i 5.4 mg.

4. Kōkua e hoʻohaʻahaʻa i ka kaumaha

Hoʻopili pū me nā kāloti i kēlā me kēia lā i ka papaʻai e kōkua ai e hoʻonui i ka māʻona, ʻoiai he karoti maka awelika awelika e pili ana i ka 3.2 gram o ka fiber. Hoʻohui ʻia, he kakaikahi kona mau calorie a hiki ke hoʻokomo ʻia i loko o nā salakeke maka a kuke hoʻi, akā ʻo kāna ʻai wale nō ʻaʻole ia e paipai i ka pohō o ke kaupaona ʻana, a pono e hana ʻia me ka papaʻai i hoʻohaʻahaʻa ʻia i nā calori, nā momona a me nā kō.

Hoʻohui ʻia, loaʻa i nā kāloti maka i ka papa kuhikuhi glycemic haʻahaʻa (GI) a, no laila, mālama i ka glucose koko ma lalo o ke kaohi, kahi e makemake ai i ka pohō o ke kaupaona, a me ke koho maikaʻi loa no ka poʻe diabetic. I ke kumu o nā kāloti moa kuke ʻia a hoʻomaʻemaʻe ʻia paha, ʻoi aku ke kiʻekiʻe o ka GI a, no laila, ʻaʻole e like ka pinepine o ka ʻai ʻana.

5. Palekana i ka hihiʻo

Nui nā kāloti i nā beta-carotenes, nā mea i mua o nā huaora A. I ke ʻano o nā kāloti melemele, kahi i loaʻa i ka lutein, hiki iā lākou ke hana i kahi hana pale e kūʻē i ka macular degeneration a me nā cataract.

6. Hoʻoikaika i ka ʻōnaehana pale maʻi

Hiki i ka wikamina A i loko o nā kāloti ke hoʻomaikaʻi i ka pane anti-inflammatory o ke kino ma muli o ka hopena antioksidant. Hoʻohui ʻia, hoʻonāukiuki i nā hunaola pale, kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale. Hiki i ka ʻai ʻana o nā kāloti ke hoʻomaikaʻi i ka hana pale o ka mucosa waha, e hoʻonui i ka pono o ka mucosa ʻōpū a kōkua i ka mālama ʻana i ka morphology o nā hunaola, he mea nui e hoʻomaopopo i ka gastrointestinal tract kahi kī nui o ka ʻōnaehana pale.

7. Palekana i ka maʻi maʻi ʻōpū

Mālama nā beta-carotenes i nā kāloti i ke kino ma ka pale ʻana i ka hoʻomaka ʻana o ka maʻi maʻi maʻi, ʻoiai ke kāohi i ke kaʻina hana hoʻoliʻiliʻi o ka maikaʻi o ke kolesterol, LDL, a hoʻololi i kona lawe ʻana i ka pae ʻōpū ma muli o ke kiʻekiʻe o ka fiber.

ʻIke kūpono a pehea e hoʻohana ai

Hōʻike ka papa aʻe i ka hoʻohui waiwai o 100 g o nā kāloti maka a moa.

Nā meaʻai me nā kāloti

Hiki ke ʻai maka ʻia nā kāloti i nā salakeke a i ʻole nā ​​wai inu, a kuke paha, a hiki ke hoʻohui ʻia i nā pōpō, nā ʻopa a me nā mea ʻai e hoʻomākaukau ai ka iʻa a iʻa paha. No ka loaʻa ʻana o kēia mau pōmaikaʻi he mea nui ia e ʻai ma ka liʻiliʻi loa 1 kāloti i ka lā.

He mea nui e haʻi aku i ka lawe ʻana o beta-carotenes i ʻoi aku ka maikaʻi ke kuke ʻia ke kāloti, no laila hiki ke hoʻololi i waena o ka maka a me ka moa.

1. Pākuʻi Carrot

Nā Pono

• 2 mau hua manu;
• 1 kīʻaha palaoa ʻalemona;
• 1 kīʻaha oatmeal;
• 1/4 kīʻaha o ka niu a i ʻole ka ʻaila canola;
• 1/2 o ka mea momona a i ʻole 1 kīʻaha kō kōpaʻa;
• 2 mau kīʻaha o nā kāloti kuʻi;
• 1 ka nui o nā hua nut i paopao ʻia;
• 1 kahi teaspoon o ka palaoa kālua;
• 1 teaspoon o ke kinamona;
• 1 teaspoon vanilla.

Hoʻomākaukau hoʻomākaukau

Hoʻopau i ka umu i 180ºC. I loko o kahi pahu, e kāwili i nā hua, ka aila, ka meaʻono a i ʻole ke kō a me ka vanilla. E hoʻohui i ka ʻalemona a me ka palaoa ʻoka a kāwili. A laila hoʻohui i ka kāloti i kālai ʻia, ka hoʻomoʻa ʻana i ka pauka, ke kinamona a me nā walnuts i kāwili ʻia a hui pū

E hoʻokomo i ka hoʻohuihui i kahi ʻano silikona a waiho i ka umu ma kahi o 30 mau minuke.

2. Pate kāloti paʻi me ka tī feta

500 gram o nā kāloti, ʻili a ʻokiʻoki i mau ʻāpana nui;

100 mL o ka aila puʻupaʻa keu;

1 teaspoon o ke kumino;

115 gram o ka tī feta a me ka tī kao hou;

ʻO ka paʻakai a me ka pepa e ʻono ai;

1 lālā o ka coriander hou.

Hoʻomākaukau hoʻomākaukau

Hoʻopau i ka umu i 200ºC. E kau i nā kāloti ma kahi pā me ka ʻaila ʻoliva, uhi me ka pepa alumini a hoʻomoʻa no 25 mau minuke.I ka hopena o kēlā manawa, kau i ka kumino ma luna o nā kāloti a waiho i ka umu ma kahi o 15 mau minuke a i ʻole a palupalu ka kāloti.

A laila, ʻokiʻoki i ke kāloti me kahi puna a kāwili ʻia me ka aila ʻoliva a lilo i puree. ʻO ka wā me ka paʻakai a me ka pepa e ʻono a hoʻomoʻi i ka tī feta ʻoki ʻia i mau ʻāpana a ʻokiʻoki ʻia ke coriander.

3. ʻO ka wai momona me nā kāloti

Nā Pono

• 5 mau kāloti waena;
• 1 ʻāpala liʻiliʻi;
• 1 beet waena

Hoʻomākaukau hoʻomākaukau

E holoi pono i nā kāloti, ʻāpala a me nā beets, ʻokiʻoki iā lākou i mau ʻāpana liʻiliʻi, kāwili iā lākou a laila hoʻokomo iā lākou i loko o ka blender e hana ai i ka wai momona.