Pehea e hoʻohana ai i ka palaoa niu e lilo ai ka kaumaha

Anter

• ʻIkepili Nutritional
• ʻO Pancake me ka palaoa niu
• Granola hale

I mea e kōkua ai iā ʻoe e lilo i ka paona, hiki ke hoʻohana pū ʻia ka palaoa niu me nā huaʻai, nā wai momona, nā huaora a me nā yogurts, a he mea hiki ke hoʻohui ʻia i loko o nā keke keke a me nā biscuit, e pani ana i kekahi a i ʻole ka palaoa palaoa mau.

Kōkua ka palaoa niu i ka lilo ʻana o ke kaupaona no ka mea waiwai ia i ka fiber, kahi e hoʻonui ai i ka manaʻo o ka māʻona a hoʻoliʻiliʻi i ka hopena o nā huehue a me nā momona i nā meaʻai.

Hoʻohui ʻia, lawe mai kekahi i nā pono olakino ʻē aʻe, e like me:

• Kōkua e kaohi i ke kō glucose, no ka mea waiwai ia i ka fiber a loaʻa kahi papa inoa glycemic haʻahaʻa, hiki ke hoʻohana ʻia e nā diabetic;
• ʻAʻohe ona gluten a hiki ke hoʻopau ʻia e nā mea maʻi me ka maʻi Celiac;
• E hakakā i ka constipation, no ka mea waiwai ia i nā olonā e hoʻoholomua i ka lawe ʻōpū.
• Kōkua i ka hoʻohaʻahaʻa i nā kolesterol maikaʻi a me nā triglycerides.

No ka loaʻa ʻana o kēia mau pono, pono ʻoe e ʻai ma kahi o 2 punetēpō o ka palaoa niu i ka lā.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka ʻike pono o 100 g o ka palaoa niu.

Ma waho o kāna mau pono, ʻo ka hoʻohui ʻana i 1 teaspoon o ka palaoa niu i nā pāʻina e kōkua i ka hoʻonui ʻana i ka māʻona a me ka mālama ʻana i ka pōloli, me ka hoʻoliʻiliʻi o ka papa kuhikuhi glycemic o ka pāʻina. E ʻike hou aʻe ma: Glycemic Index - E ʻike he aha ia a pehea e hoʻopili ai i kou makemake.

ʻO Pancake me ka palaoa niu

Nā Pono:

• 2 punetēpu o ka aila niu
• 2 punetēpu o ka waiū
• 2 punetēpu o ka palaoa niu
• 2 mau hua
• ½ teaspoon o ka hū

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā meaʻai āpau i ka blender a hiki i ka loaʻa ʻana o kahi hui like. E hana i nā pancake i loko o kahi kōkole nonstick i hamo ʻia me kahi ʻōmole o ka aila ʻoliva. Hana i hoʻokahi a i ʻelua lawelawe.

Granola hale

Nā Pono:

• 5 punetēpō o ka palaoa niu
• 5 mau hua kukui Brazil i kālai ʻia
• 10 ʻalemona ʻokiʻoki
• 5 punetēpō o nā peʻa quinoa
• 5 punetēpō o ka palaoa flaxseed

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā mea hana āpau a mālama i loko o kahi hue kīʻaha i loko o ka pahu hau. Hiki ke hoʻohui i kēia granola i kahi meaʻai māmā me nā huaʻai, nā wikamina, nā wai a me nā yogurts.

E nānā hoʻi Pehea e lawe ai i ka aila niu e lilo i ka kaumaha.