8 mau pōmaikaʻi o nā pīpī a pehea e ʻai ai (me nā meaʻai)

Anter

• ʻIkepili Nutritional
• Pehea e ʻai ai
• 1. Hoʻomaʻamaʻa Humus
• 2. Salakeke Chickpea
• 3. Kopa Chickpea

ʻO ka chickpeas kahi legume mai ka hui like me nā pīni, nā soybeans a me nā pī a he kumu maikaʻi loa ia o ka calcium, ka hao, ka protein, nā olonā a me ka tryptophan.

Ma muli o ka momona o ka momona, ʻo ka ʻai ʻana o nā ʻāpana liʻiliʻi, me kahi papaʻai kaulike hiki ke hāʻawi i nā pono olakino, e pale ana i ka puka ʻana o nā maʻi maʻi, e like me ka maʻi kō a me ka maʻi ʻaʻai.

Hiki i nā Chickpeas ke loaʻa nā keu olakino, e like me:

1. Kōkua e hōʻemi i ka lawe ʻia ʻana o ka kolesterol i loko o ka ʻōpū, ʻoiai waiwai ia i nā antioxidants, saponins a me nā olonā hiki ke hoʻonā ʻia, e pale ana i ka makaʻu o nā maʻi maʻi ʻōpū;
2. Hoʻoikaika i ka ʻōnaehana paleʻea, no ka mea he vitamona E a me ka wikamina A, me ka waiwai o ka zinc, pono kēia mau meaola e hoʻonui i ka pale o ke kino.
3. Kōkua e mālama i ke olakino olakino, no ka mea waiwai i nā protein, i manaʻo ʻia he koho maikaʻi loa no ka poʻe i pau ʻole i nā protein o ke kumu holoholona, ​​no ka mea, he hapa nui o nā amino acid pono no ka meaola;
4. Kōkua i ka hakakā me ke kaumaha, no ka loaʻa ʻana o ka tryptophan, kahi amino acid e hoʻonāukiuki i ka hana ʻana o nā hormones pono, a me ka zinc, kahi mineral i loaʻa maʻamau i nā mea liʻiliʻi i kēia manawa;
5. Hoʻonui i ka lawe ʻōpū, ʻoiai waiwai ia i nā olonā, makemake i ka hoʻonui ʻana o ka nui o nā noho a me nā ʻōpū o ka ʻōpū, hoʻomaikaʻi i ka paʻa paʻa.
6. Kōkua i ka hoʻoponopono ʻana i ke kō kō, no ka mea hāʻawi ia i nā olonā a me nā protein e kōkua i ka mālama ʻana i ka glucose koko;
7. Kōkua i ka pale ʻana i ka anemia, no ka mea waiwai ia i ka hao a me ka waikawa folic, e hana ana i kahi koho maikaʻi loa no nā wahine hāpai.
8. Mālama i nā iwi olakino a me nā niho, no ka mea, he calcium, phosphorus a me magnesium, nā mea pono micronutrients e pale aku ai i nā maʻi e like me ka osteoporosis a me ka osteopenia.

Hiki iā Chickpeas ke makemake i ka lilo o ke kaupaona, no ka mea hoʻonui ia i ka manaʻo o ka māʻona ma muli o kāna fiber a me ka protein protein.

Hoʻohui ʻia, hiki iā ia ke kōkua i ka pale ʻana i kekahi ʻano maʻi ʻaʻai, ʻoiai he saponins ka mea i loaʻa ka hana cytotoxic, e hoʻoulu nei i ka ʻōnaehana pale a e luku ana i nā hunaola malignant, a me nā antioxidant ʻē aʻe, e pale ana i ka hōʻino o nā radical manuahi i loko o nā hunaola.

ʻIkepili Nutritional

Aia i ka papa aʻe ka ʻike nutritional 100 g o nā moa i hoʻomoʻa ʻia.

He mea nui e haʻi e loaʻa i nā keu pono āpau i ʻōlelo ʻia ma luna, pono e hoʻokomo i nā pīpī i kahi papaʻai olakino a kaulike hoʻi. ʻO ka ʻāpana i ʻōlelo ʻia i loko o ka pāʻina he 1/2 kīʻaha o ka moa, keu hoʻi no ka poʻe makemake i ka paona a i ʻole i ka papaʻai e lilo kaupaona.

Pehea e ʻai ai

No ka hoʻopau ʻana i nā moa, koi ʻia e pulu no 8 a 12 paha mau hola, kōkua kēia e hydrate i ka palaoa a palupalu hoʻi, e lawe i ka manawa liʻiliʻi no ka kuke ʻana. Hiki iā ʻoe ke hoʻohui i kahi teaspoon o ka soda bakena e kōkua i ke kaʻina hana.

Ma hope o ka manawa i loko o ka moa i loko o ka wai, hiki iā ʻoe ke hoʻomākaukau i kahi mea ʻono me nā meaʻala i makemake ʻia a laila hoʻohui i ka moa a laila hoʻohui pālua i ka wai. A laila kuke i ka wela nui a hiki i ka paila ʻana a laila hoʻemi i ka wela waena, e kuke ana no 45 mau minuke a i ʻole a palupalu lākou.

Hiki ke hoʻohana ʻia ʻo Chickpeas i nā kopa, nā ʻai, nā salakeke, ma kahi o ka ʻiʻo i nā papaʻai mea ʻai a i ʻole ke ʻano o ka humus, ʻo ia ka puree mākaukau o kēia mea kanu.

1. Hoʻomaʻamaʻa Humus

Nā Pono:

• 1 kēpau liʻiliʻi o kēpau moa i kuke ʻia;
• 1/2 kīʻaha o ka palaʻa sesame;
• 1 wai lemon;
• ʻElua mauʻu kālika ʻiliʻili ʻia;
• 1 he punetune o ka aila 'aila;
• 1 paʻakai liʻiliʻi a me ka pepa;
• ʻO ka pāhiri ʻokiʻoki.

Hoʻomākaukau hoʻomākaukau:

E hoʻopau i ka wai mai ka moa moa i kuke ʻia a holoi me ka wai. Knead i ka palaoa a lilo i pā a hoʻomoʻi i nā mea hana ʻē aʻe (hoʻēmi i ka pāhiri a me ka aila ʻoliva) a kuʻi i ka mea kāwili a hiki i ka loaʻa ʻana o ke ʻano i makemake ʻia o ka paʻi (inā mānoanoa, e hoʻohui i kahi wai). Hoʻohui i ka pāhiri a kāpī i ka aila ʻoliva ma mua o ka lawelawe ʻana.

2. Salakeke Chickpea

Nā Pono:

• 250 g o nā moa;
• ʻO nā ʻoliva ʻokiʻoki;
• 1 kukama diced;
• ¼ ʻoki ʻokiʻoki;
• 2 mau ʻōmato paʻi;
• 1 kāloti kuʻi ʻia;
• ʻO ka paʻakai, oregano, ka pepa, ka vīnega a me ka aila ʻoliva e ʻono ai no ka mea ʻala.

Hoʻomākaukau hoʻomākaukau:

Hoʻohui i nā mea hoʻohui āpau a me ke kau e like me ka makemake.

3. Kopa Chickpea

Nā Pono:

• 500 g o nā moa i hoʻomoʻa mua ʻia;
• 1/2 bele pepa;
• 1 kālika o kālika;
• 1 onioni waena;
• 1 lālā o ka coriander ʻokiʻoki;
• ʻO kaʻuala a me nā kāloti ʻokiʻoki i nā pahu;
• ʻO kahi ʻāpana o ka paʻakai a me ka pepa e ʻono ai;
• 1 he punetune o ka aila 'aila;
• 1 lita o ka wai.

Hoʻomākaukau hoʻomākaukau:

Eʻokiʻoki i ke kālika kālika, ka pepa a me ka onion a kālua i kaʻailaʻaila. A laila hoʻohui i ka wai, kaʻuala, kāloti a me nā pīpī a kuke i ka wela waena a hiki i ka palu ʻana o kaʻuala a me nā kāloti. A laila hoʻohui i ka paʻakai a me ka pepa e ʻono a hoʻohui i ka coriander hou.