No ka mea he ʻanoʻano laulā a pehea e hoʻohana ai

Anter

• 1. Pale i ke olakino cardiovascular
• 2. Kōkua i ke kūpikipiki
• 3. Hoʻonui i ka nui o nā mākala
• 4. Kōkua me ke kaʻina hana kaumaha
• 5. Kōkua e hoʻohaʻahaʻa i ke kō kō
• ʻIke kūpono no ka hua pua sunflower
• Nā meaʻai me ka hua pua lā
• 1. ʻO ka hua pua sun spower
• 2. Ke kuke kuki me nā ʻano pua sunflower
• 3. ʻO Granola me ka hua pua pua

Maikaʻi ka hua Sunflower no ka ʻōpū, ka puʻuwai, ka ʻili a kōkua pū kekahi e kaohi i ke kō glucose, no ka mea, he momona unsaturated momona, nā polokina, nā olonā, nā huaora E, selenium, keleawe, kiniki, folate, hao a me nā phytochemicals. ʻO 30 g wale nō, ka like o ka ʻāpana o nā hua i kēlā me kēia lā, kahi ala maikaʻi loa e hoʻopiha i kāu papaʻai i ka nui.

Hiki ke hoʻopau maʻalahi ʻia kēia mau ʻano hua i kāwili ʻia me ka saladi lettuce a i ʻole ka saladi hua, i loko o nā wikamina, kuʻi ʻia i nā wai a i ʻole hoʻopili ʻia i loko o ka pasta. Hoʻohui ʻia, ʻike ʻia lākou me ka ʻole o ka pūpū, maka a i hoʻomoʻa ʻia me ka ʻole o ka paʻakai a hiki iā ʻoe ke kūʻai i nā ʻano pua sunflower i nā supermarket a i ʻole nā ​​hale kūʻai meaʻai olakino.

ʻO ka aila pua Sunflower kahi ʻano like o ka hoʻohana ʻana o kēia ʻano hua, a he nui nā pono no ke kino, e like me ka pale ʻana i nā hunaola e kūʻē i ka ʻelemakule. E aʻo hou aʻe e pili ana i nā pono o ka aila sunflower.

ʻO nā keu pono o ka ʻai ʻana i ka hua pua sunflower ke:

1. Pale i ke olakino cardiovascular

No ka mea waiwai lākou i nā momona momona, monounsaturated a polyunsaturated, kōkua nā hua pua sunflower i ka pale ʻana i ke olakino puʻuwai ma o ka hoʻoponopono ʻana i nā kiʻekiʻe kolesterol, hoʻonui i ka maikaʻi o ke kolesterol a me ka hōʻemi ʻana i ke kolamu maikaʻi ʻole, me ka hoʻoliʻiliʻi o nā pae triglyceride.

Eia kekahi, ʻo ke kiʻekiʻe kiʻekiʻe o nā micronutrients, nā huaora antioxidant, folic acid a me nā olonā e hoʻonui i kēia hopena pale pale maʻi me ka pale ʻana i nā hunaola, hoʻohaʻahaʻa i ke kaomi koko a me ka hoʻoponopono ʻana i ke kō kō.

2. Kōkua i ke kūpikipiki

Ma muli o ka nui o nā olonā i loko o kāna ʻano, kōkua ka hua pua sunflower i ke kaua ʻana i ka constipation. ʻO kēia no ka mea, hoʻemi ia i ka manawa o ka lawe ʻōpū a hoʻonui i ka nui o ka fecal. ʻElua punetēpu o nā hua pua sunflower he awelika o 2.4 g o ka fiber.

E ʻike i nā ʻōlelo aʻoaʻo hānai e mālama ai i ka paʻa paʻa.

3. Hoʻonui i ka nui o nā mākala

Ma muli o kā lākou loaʻa i kahi protein kiʻekiʻe, hiki i ka hua pua sunflower ke kōkua maʻalahi i ka hoʻonui ʻana i ka nui o nā mākala. ʻElua punetēpona i loaʻa i ka protein, a hiki ke hoʻopili ʻia i nā meaʻai i kēlā me kēia lā, e hoʻonui ana i ka nui o nā protein i ka papaʻai.

E ʻike ma aneʻi e pili ana i nā meaʻai e loaʻa ai ka nui o nā mākala.

4. Kōkua me ke kaʻina hana kaumaha

Hiki nō ke hoʻohana i nā ʻano pua Sunflower e lilo ke kaupaona, no ka nui o nā olonā. Lawe nā olonā i kahi manawa lōʻihi e ʻeli ʻia, hoʻoliʻiliʻi i ke kaʻina hana o ka ʻōpū gastric, hoʻonui i ka manaʻo o ka māʻona a hoʻoliʻiliʻi i ka makemake.

Eia nō naʻe, pono e mālama ʻia e like me ka hua o ka pua nānālā i ka nui o ka momona e hana i loaʻa i kahi nui calorie waiwai. ʻO kahi laʻana, ʻelua punetēpu o nā hua pua sunflower he 143 calories, no laila he mea nui e hoʻopau i kēia mau ʻano i ke kaulike. No ka ʻike ʻoi aku ka maikaʻi he mea pono e nīnau aku i kahi nutrististist.

5. Kōkua e hoʻohaʻahaʻa i ke kō kō

ʻO ka ʻai ʻana o ka hua pua sunflower kōkua i ka hoʻohaʻahaʻa ʻana i ke kō kō a hoʻoliʻiliʻi i ka digestion a me ka omo ʻana o nā pākeke ma hope o ka ʻai ʻana, a pēlā e pale ai i ka hyperglycemia. No laila hiki i ka hua pua sunflower ke lilo i mea kōkua maikaʻi i ka papaʻai o nā poʻe me ka maʻi diabetes, no ka laʻana.

Ma waho o kēia, kōkua ka hua pua sunflower i ke kaʻina hana kaumaha, alakaʻi i ka hōʻemi ʻana o ke kaumaha o ke kino a, no laila, hoʻoliʻiliʻi i nā pae glucose i ke koko a hoʻoponopono i nā pae insulin o ke koko. E nānā i nā ala ʻē aʻe e hoʻohaʻahaʻa ai i kāu kō kō.

ʻIke kūpono no ka hua pua sunflower

Nā meaʻai me ka hua pua lā

ʻO kekahi mau ʻano hoʻomākaukau no ka hoʻopili ʻana i ka hua pua sunflower i ka papaʻai he:

1. ʻO ka hua pua sun spower

ʻO ka hua pua sunflower i koho ʻia he koho maikaʻi loa e hoʻokomo i nā kopa, e hoʻomākaukau ai i nā salakeke, e hoʻonui ai i nā risottos a i ʻole lawelawe i ka maʻemaʻe ma ke ʻano o ka meaʻai māmā.

Nā Pono:

• ⅓ kīʻaha (tī) o nā hua pua pua (e pili ana i 50 g)
• 1 kahi teaspoon o ka wai
• ½ teaspoon o ka curry
• 1 paina paʻakai
• ½ teaspoon o ka ʻaila ʻoliva

Hoʻomākaukau hoʻomākaukau:

I loko o kahi pola, e kāwili i nā ʻano pua me ka wai, ka curry a me ka paʻakai. E lawe mai i kahi pūkana ma luna o ka wela me ka aila a laila hoʻohui i ka huʻi hua. E hoʻoulu ma kahi o 4 mau minuke a hiki i ka pā. ʻAe e hoʻomaʻalili loa ma mua o ka waiho ʻana i loko o kahi hue paʻa.

2. Ke kuke kuki me nā ʻano pua sunflower

Nā Pono:

• 1 kīʻaha meli
• 3 punetēpu o margarine
• 3 punetune pata
• 1 teaspoon vanilla
• 2/3 o ka palaoa palaoa
• 2/3 o ka palaoa palaoa
• 1 kīʻaha o nā ʻoka kuʻuna
• ʻO ka hapalua o ka teaspoon o ka hū
• ʻO ka paʻakai 1/4 teaspoon
• ʻO ka hapalua o ke kīʻaha o nā ʻano pua sunflower ʻole
• ʻO ka hapalua kīʻaha o nā cheri maloʻo maloʻo
• 1 hua manu
• ʻO ka hapalua o ka teaspoon o ka almond extract

Hoʻomākaukau hoʻomākaukau:

Hahana i ka umu a 180ºC. E kuʻi i ka meli, margarine, ka bata, ka vanilla, ka ʻalemona almond a me ka hua manu i loko o kahi pola nui. E hoʻohui i ka palaoa, nā ʻoka, ka hū a me ka paʻakai, e hoʻowali maikaʻi. Hoʻohui i nā ʻanoʻano sunflower, nā cheri a hui maikaʻi. E kīʻaha i ka palaoa ma kahi ʻāpana pepa i nā wā o 6 mau kenimika. Hoʻomoʻa no 8 a 10 mau minuke a i ʻole ke gula.

3. ʻO Granola me ka hua pua pua

Nā Pono:

• 300 g o nā ʻoka
• 1/2 kīʻaha o nā ʻano pua sunflower
• 1/2 kīʻaha almonds maka āpau (a i ʻole nā ​​hazelnut)
• 1/2 mau ʻupu ʻupu
• 1/4 kīʻaha sesame
• 1/4 kīʻaha o nā niu niu (koho)
• 1/4 teaspoon honua kinamona
• ʻO ka paʻakai 1/4 teaspoon
• 1/4 kīʻaha wai
• 1/4 ʻailani sunflower aila
• 1/2 kīʻaha meli
• 2 punetēpō kō kō
• 1/2 teaspoon vanilla extract
• 1 kīʻaha o nā hua maloʻo (cherry, apricots, nā lā, nā fiku, nā hua waina, nā plum)

Hoʻomākaukau hoʻomākaukau:

Hoʻopau i ka umu i nā kekelē 135. Hoʻopili i kahi pepa bakena me ka pepa pepa. I loko o kahi pola nui e kāwili i nā ʻoka, nā ʻalemona, nā ʻanoʻano, ke kinamona a me ka paʻakai. I loko o kahi kōpena liʻiliʻi e kāwili i ka wai, ka ʻaila, ka meli a me nā kō kō, e hoʻāla mau a hiki i ka paila ʻana. E ninini i kēia hui ʻana ma luna o nā mea maloʻo a kāwili pū.

E hohola ma ka pepa bakena a hoʻomoʻa no ma kahi o 60 mau minuke a i ʻole ʻeleʻele gula, e hoʻowali i kekahi manawa i brown. ʻO ka gula o ka granola, ka mea nui. E mālama i loko o kahi pahu a i ʻole ʻeke ea i loko o ka pahu hau. Hiki i ka granola ke hala i mau pule he nui.

E nānā i kēia ʻano papa hana hoihoi a maikaʻi loa hoʻi no nā meaʻai māmā no nā mākua a me nā keiki i loaʻa ka pua sunflower: