5 mau pono olakino o ka ʻalani

Anter

• ʻIke kūpono a pehea e hoʻohana ai
• Mea ʻAi Manu Koki ʻAlani Wholemeal

ʻO ka ʻalani ka hua citrus waiwai i ka wikamina C, nāna e lawe mai i nā pono aʻe i ke kino.

1. E hoʻemi i ke kiʻekiʻe o ke kōpaʻa, no ka mea waiwai ia i ka pectin, kahi fiber soluble e keʻakeʻa i ka lawe ʻana o ka cholesterol i loko o ka ʻōpū;
2. Kāohi i ka maʻi ʻaʻai umauma, no ka mea waiwai ia i nā flavonoids, nā antioxidant ikaika e pale i nā loli i nā hunaola;
3. E mālama i kou ʻili maikaʻi a pale i ka wā ʻelemakule, no ka mea waiwai ia i ka wikamina C, e kōkua ai e hana collagen;
4. Hoʻoikaika i ka ʻōnaehana pale maʻi, no ka mea waiwai ia i ka wikamina C;
5. Kāohi atherosclerosis a pale i ka puʻuwai, no ka mea waiwai ia i nā antioxidants.

No ka loaʻa ʻana o kēia mau pōmaikaʻi, pono ʻoe e ʻai ma ka liʻiliʻi he ʻalani maka i kēlā me kēia lā a i ʻole 150 ml o kona wai maoli, ka mea i loaʻa ʻole o nā olonā i nā hua hou. Eia kekahi, ua hoʻohui ʻia ka ʻalani i ka hoʻomoʻa ʻia a hoʻomoʻa ʻia i ka umu i nā mea momona ma mua o nā hua maka.

ʻIke kūpono a pehea e hoʻohana ai

Hōʻike ka papa aʻe i ka hoʻohui waiwai o 100 g o ka ʻalani a me ka wai ʻalani maoli.

Hiki ke ʻai hou i ka ʻalani, ma ke ʻano o ka wai a i ʻole hoʻohui ʻia i nā meaʻai no nā pōpō, nā ʻeli a me nā mea ʻono. Hoʻohui ʻia, waiwai pū kona peel i nā antioxidant a hoʻomaikaʻi i ka digestion, a hiki ke hoʻohana ʻia e hana i ke kī a i ʻole ke ʻano o ka zest i hoʻohui ʻia i nā meaʻai.

Mea ʻAi Manu Koki ʻAlani Wholemeal

Nā Pono

• 2 ʻalani a ʻeli a ʻokiʻoki ʻia
• 2 kīʻaha kō kō
• 1/2 hoʻoheheʻe ʻia ka margarine unsalted
• 2 mau hua
• 1 akāka
• 2 mau kīʻaha palaoa āpau
• 1 punetēpē paina kuke

Hoʻomākaukau hoʻomākaukau

Kuʻi i nā ʻalani, kō, margarine a me nā hua i loko o ka blender. E hoʻokomo i ka hui i loko o kahi pahu a hoʻohui i ka palaoa, e kāwili i nā mea āpau me ka spatula a i ʻole ka mīkini uila. A laila hoʻohui i ka hū a hoʻoulu mālie me kahi spatula. E hoʻokomo i loko o ka umu i preheated ma 200ºC ma kahi o 40 mau minuke.

Ma waho aʻe o kāna mau pono, ʻike pehea e hoʻohana ai i ka alani e lilo i ka kaumaha.