Nā pono o ka palaoa Chia a pehea e hoʻohana ai

Anter

• ʻIkepili Nutritional
• Pehea e hoʻohana ai a me nā Recipe
• 1. Pāleʻa ʻōpala me chia
• 2. ʻO Chia Brownie maʻalahi

Loaʻa ka palaoa Chia mai ka wili palaoa chia, e hāʻawi ana i nā pono like me kēia mau hua. Hiki ke hoʻohana ʻia i loko o nā kīʻaha e like me ka berena, palaoa pōpō hana a i hoʻohui ʻia i nā yoghurts a me nā wikamina, e hana ana i kahi koho maikaʻi loa no ka poʻe makemake e lilo i ka paona.

Ma waena o nā pono olakino nui o ka palaoa chia ʻo:

1. Hoʻonui i ka hana ʻōpū, hakakā kūpilikiʻi;
2. Kōkua e lilo i ka paona, no ka hoʻonuiʻana i ka manaʻo o ka māʻona ma muli o ke kiʻekiʻe o ka fiber;
3. Hoʻomaha a hoʻomaikaʻi i kou ʻano, ʻoiai he waiwai i ka magnesium;
4. Hana e like anti-hoʻoʻino, no ka loaʻa ʻana o ka omega-3;
5. Pale anemia, ma muli o ke kiʻekiʻe o ka hao.
6. Hoʻonui i ka ʻili, lauoho a me ka hihiʻo, no ka loaʻa ʻana o ka wikamina A;
7. Hoʻonui i ke olakino iwi ma muli o ke kiʻekiʻe o ka maʻi calcium;
8. Kōkua i kaohi kolesterol, no ka mea waiwai ia i ka omega-3.

ʻO ke kūpono, pono e mālama i ka palaoa chia i loko o kahi ipu paʻa i mālama ʻia i loko o ke kīʻaha, i noho ʻole ia i ka launa me ke kukui a me ka ea, i mālama ʻia kāna mau mea momona no ka manawa lōʻihi.

ʻIkepili Nutritional

Hāʻawi ka papa aʻe i ka ʻike pili kino no 1 he punetēpō o ka palaoa chia, i like ia me 15 g.

Hiki ke loaʻa ka palaoa Chia i nā supermarkets a me nā hale kūʻai meaʻai, a hiki ke kūʻai aku ʻia i nā pūʻolo paʻa a i ʻole ka nui.

Pehea e hoʻohana ai a me nā Recipe

Hiki ke hoʻohui ʻia i ka palaoa Chia i nā wai, nā wikamina, nā porridges a me nā pasta no nā pōpō, nā pai a me nā berena, e pani ana i kahi ʻāpana o ka palaoa keʻokeʻo e hoʻohana mau ʻia i kēia mau ʻaoʻao.

Eia nā ʻōlelo maʻalahi ʻelua me kēia palaoa.

1. Pāleʻa ʻōpala me chia

Nā Pono:

• ʻO nā hua āpau ʻoki ʻelua me ka ihi
• 1 punetēpō o ke kumu vanilla
• 3 mau hua
• 1, kīʻaha demerara kō
• 2/3 kīʻaha o ka niu a i ʻole ka aila sunflower
• 1 kīʻaha palaoa wholemeal
• 1 kīʻaha palaoa chia
• 1 kīʻaha ʻolokaʻa ʻia
• 1 punetēpē paina kuke
• ʻO ka kinamona honua he punetune
• 1/2 kīʻaha ʻokiʻoki a i ʻole nā ​​chestnuts
• 3/4 kīʻaha waiū
• ½ kīʻaha hua waina

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā hua, ke kō, aila a me nā peel ʻāpala i loko o ka blender. I loko o kahi pola, e kāwili i ka palaoa wholegrain, nā ʻoka a me ka palaoa chia, a laila hoʻohui i nā ʻāpala i kālai ʻia, nā nati, nā hua puaʻa a me nā kinamona. Hoʻohui i ka hui blender i ka palaoa, a laila hoʻohui i ka vanilla a me ka hū. E hoʻopili maikaʻi a i loko o ka umu i preheated ma 180ºC ma kahi o 40 mau minuke.

2. ʻO Chia Brownie maʻalahi

Nā Pono:

• 1 a me 1/2 kīʻaha laiki
• 3 mau hua
• 1 kō kō demerara kō
• 1 a me 1/2 kīʻaha kope kaka ʻole
• 1 paina paʻakai
• ¼ kiaha aila niu
• 2 punetēpō o ka nui vanilla
• Nā palaʻai kīʻaha
• 1 teaspoon paina pauka
• 2 mau kīʻaha laiki waiū
• Chia e pīpī

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā mea pono āpau, kau i ka pepa bakena a pīpī i ka chia. Hoʻomoʻa ma kahi wela wela no 15 mau minuke. Ke lawelawe nei, kāpīpī me kahi chia hou aʻe.