Pehea e hoʻomaikaʻi ai ka Raiki Cauliflower i kou olakino

Anter

• ʻO ka maʻi calorie a me ka ʻāpana
• ʻIke kūpono
• Pehea e hana ai
• Nā kuhikuhi kuke a me nā pā
• Homemade versus hale kūʻai-kūʻai
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka laiki cauliflower kahi pani hakahaka liʻiliʻi kaulana no ka laiki i hana ʻia e ka shredding a i ʻole ka pā ʻana i ka pua ʻaila hou.

ʻO ka hopena ʻaʻole hoʻopaʻa wale ʻia nā huaora a me nā minelala akā loaʻa ka nānā a me ka ʻike o ka laiki - ma kahi hapa o nā calorie a me nā carbs. Hiki ke ʻai maka a moa paha.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka laiki cauliflower, me nā ʻike pono a me pehea e hana ai.

ʻO ka maʻi calorie a me ka ʻāpana

Ma 25 mau calorie no kēlā me kēia kīʻaha (107 gram) - ka maka a me ka kuke - hāʻawi ʻia ka laiki cauliflower i 10-20% wale nō o nā calorie āu e manaʻo ai mai ka nui o ka laiki i kuke ʻia. Hoʻopili pū ʻia ia, ʻoiai ka wai ma luna o 90% o kona kaumaha (,,).

Loulou nā noiʻi i nā calorie liʻiliʻi, nā meaʻai wai e like me ka cauliflower i ka pohō kaumaha, no ka mea hiki ke hoʻoliʻiliʻi i ka pōloli a hoʻonui i nā manaʻo o ka piha. Hiki i kēia mau mea ʻelua ke hōʻemi i kāu lawe ʻana i ka calorie ().

Hoʻohui, haʻahaʻa ka cauliflower raiki i nā carbs. Hāʻawi wale ia i 3 mau karbake upena no kēlā me kēia kīʻaha (107 gram) - 18 mau manawa liʻiliʻi o nā carbs ma mua o ka nui o ka laiki (,,).

Kuhi ka huaʻōlau huaʻoki i ka helu o nā ʻākeʻakeʻa i pau i kou kino i ka digesting. Hoʻomaulia ʻia ia ma ka unuhi ʻana i kahi gram o ka meaʻai mai kāna huina carbs.

ʻOiai ʻo ka carbs kekahi o nā kumu mua o ka ikehu o kou kino, he nui ka poʻe e ukali i nā papaʻai momona haʻahaʻa e like me kaʻai ketogenic e hoʻāʻo e lilo i ka kaumaha. E like me kēlā, hiki i ka laiki cauliflower ke kōkua nui no ka poʻe e ʻimi nei e ʻānai i kā lākou lawe wai.

Hoʻohālikelike ʻia me ka laiki mau, haʻahaʻa loa ka laiki cauliflower i nā calorie a me nā kālaka. Hana kēia i kahi koho i makemake nui ʻia no ka poʻe e hoʻāʻo nei e lilo i ka paona a nānā i kā lākou lawe ʻana i ka momona.

ʻIke kūpono

Nui ka waiwai o ka laiki koleka i nā mea momona a me nā mea kanu pono pono. Hoʻokahi kīʻaha maka (107 gram) i loaʻa ():

• Kalepona: 27
• Kumuʻiʻo: 2 gram
• Momona: ma lalo o 1 gram
• Kāpena: 5 gram
• Puluniu: 2 gram
• ʻO Vitamin C: 57% o ka Daily Value (DV)
• Folate: 15% o ka DV
• ʻO Vitamin K: 14% o ka DV
• Pantothenic acid: 14% o ka DV
• ʻO ka Vitamin B6: 12% o ka DV
• Kolina: 9% o ka DV
• Manganese: 7% o ka DV
• Pālima: 7% o ka DV

ʻO ka fiber i ka laiki cauliflower e kōkua i ka hānai ʻana i nā bacteria maikaʻi i loko o kou ʻōpū, e hoʻēmi ana i ka lī a me ka hāpai ʻana i ke olakino digestive

Loulou nā noiʻi i nā mea ʻai momona e like me ka cauliflower i kahi maʻi haʻahaʻa o nā maʻi, e like me ka maʻi diabetes type 2, cancer, a me nā maʻi puʻuwai. Hāpai pū ka fiber i nā manaʻo o ka piha, kahi e kōkua ai i ka pohō kaumaha (,,).

Hoʻohui ʻia, ʻo ka cauliflower kekahi o nā kumu waiwai kanu ʻoi loa o kahi choline - kahi meaʻai kūpono no kou puʻuwai, ate, lolo, a me nā ʻōnaehana hopohopo (8).

Eia kekahi, e like me nā mea kanu kolio, waiwai nui ia i ka glucosinolate a me ka isothiocyanate antioxidants, ka mea e hakakā i ka mumū a hiki paha ke lohi i ka ulu ʻana o ka maʻi ʻaʻai (,,).

ʻO kāna mau antioxidant ʻē aʻe, e like me ka wikamina C, flavonoids, a me nā carotenoids, hiki ke hoʻemi i kou makaʻi i nā maʻi e like me ka maʻi puʻuwai (,,,).

ʻO ke laiki kolipoli kahi kumu maikaʻi o ka fiber, choline, a me nā antioxidants like ʻole. He waiwai nui ia i ka huaora C.

Pehea e hana ai

Maʻalahi ka hana ʻana i ka raiki koleka.

E hoʻomaka me ka holoi ʻana a me ka hoʻomaloʻo ʻana i ke poʻo o ka cauliflower ma mua o ka hemo ʻana i nā greens. A laila ʻokiʻoki i ke poʻo i ʻehā mau nui nui a wili i kēlā me kēia o lākou pākahi me kahi grater pahu.

ʻO nā lua kūwaena i hoʻohana mau ʻia e kāpīpī i ka tī e hana i nā ʻāpana e hoʻohālikelike loa i ke ʻano o ka laiki i kuke ʻia.

ʻOkoʻa, hiki iā ʻoe ke hoʻohana i ka hoʻopili grater ma kahi mīkini meaʻai, a i ʻole ka hoʻonohonoho ʻana i ka lāʻau i ka blender wikiwiki e hōʻoki koke i kāu cauliflower. E hoʻomanaʻo wale nō e hana paha kēia mau ʻenehana i kahi huahana hope loa i emi iki ka pua.

I ka manawa kuʻi ʻia, hemo i ka nui o ka wai mai ka laiki ma ke kaomi ʻana iā ia i loko o kahi dishtowel a i ʻole pepa kāwele pepa nui. Kōkua kēia i ka pale ʻana i ka sogginess.

ʻAi maikaʻi ʻia ka laiki koleka. ʻOiai hiki ke hoʻopili ʻia a hiki i nā lā he 5, hoʻomohala paha ia i kahi ʻaʻala sulfur maikaʻi ʻole.

ʻO ke kuke ʻana a me ka hoʻomoʻa ʻana iā ia koke hiki ke kaupalena i kēia pilau. Hiki ke hoʻopaʻa paʻa ʻia ka laiki koleka a hiki i 12 mau mahina (16).

Nā kuhikuhi kuke a me nā pā

Hana ka laulā Cauliflower i mea hoʻohui i nā ipu he nui.

Hiki iā ʻoe ke ʻai maka a iʻa i ka pākeke nui. E hana pēlā, e wela i kahi aila ma luna o ka wela waena, e hoʻomoʻi i ka laiki a me nā mea ʻono āu i wae ai, a uhi me ka uhi. ʻAʻole pono ʻoe e hoʻohui i ka wai, no ka mea, ua waiwai kēia waiʻai.

Kuhi no 5-8 mau minuke, e hoʻouluulu ana i kekahi manawa, a hiki i ka lilo ʻana o nā "grains" i palupalu.

ʻO kahi laiki koleka kahi pani maikaʻi loa no ka laiki a me nā hua ʻē aʻe i loko o nā kīʻaha e like me ka laiki palai, risotto, tabouleh, salakeke laiki, nā mea kanu i hoʻopihapiha ʻia, sushi, nā fritters laiki, a me nā pā palai. Hiki iā ʻoe ke hoʻohui iā ia i nā pola burrito, soups, a me nā casseroles.

No kahi wili ʻokoʻa, e hoʻāʻo e hoʻohui i ka laiki cauliflower i nā mea leʻaleʻa a hoʻohana iā ia e hana i ka porridge a i ʻole ka crust pizza.

E hana i ka lauliflower raiki, wili wale a wili paha i ka cauliflower maka me kahi grater a i ʻole kahi mīkini meaʻai. ʻOiai ʻoi aku ka maikaʻi o ka ʻai ʻana, hiki iā ʻoe ke hoʻomaʻalili a paʻa hau paha. Hana ia i kahi koho maikaʻi loa i ka laiki a me nā hua ʻē aʻe i nā ʻano pā.

Homemade versus hale kūʻai-kūʻai

ʻO ka laiki cauliflower i kūʻai ʻia i ka hale kūʻai kahi mea hoʻololi wikiwiki no ka mana homemade. ʻOi aku ka maʻalahi ke holo ʻoe a i ʻole inā ʻaʻole loaʻa ka cauliflower hou.

E hoʻomanaʻo i ka hoʻomaka ʻana o nā mea kanu hou i ka lilo ʻana i kekahi o kā lākou mea momona i ʻokiʻoki ʻia. No laila, ʻākoʻako paha ka laiki cauliflower hou i nā mea momona ma mua o nā mana i kūʻai ʻia e ka hale kūʻai.

Hiki i ka paʻahau ke palena i kēia mau nalo momona - ʻoiai ka ʻokoʻa ākea ma waena o nā mana aniani a me nā hau i hoʻowahāwahā ʻia ().

E hoʻomanaʻo i nā mana i kūʻai ʻia e ka hale kūʻai i hiki ke hoʻololi iki i ka ʻono a me ke ʻano hoʻohālikelike ʻia me ka laiki cauliflower homemade.

Kūʻai no ka laiki cauliflower ma ka pūnaewele.

ʻO ka laiki cauliflower i kūʻai ʻia i ka hale kūʻai e mālama iā ʻoe i kahi manawa ma ka lumi kuke. ʻOiai hiki ke mālama iki i nā ʻano huʻihuʻi ma mua o nā mana aniani, ʻo nā koho ʻelua e like me ka momona o nā mana home.

Ke laina lalo

ʻO ka laiki kolipoli kahi koho kūpono i ka laiki i haʻahaʻa i ka nui o nā calorie a me nā carbs.

Hāʻawi paha ia i nā pono he nui, e like me ka hoʻoulu ʻana i ka pohō kaumaha, ke kaua ʻana i ka mumū, a me ka pale ʻana i kekahi mau maʻi. He aha hou aʻe, maʻalahi ka hana a hiki ke ʻai maka ʻia a kuke ʻia paha.

ʻO ka manawa aʻe āu e noʻonoʻo nei e pili ana i ka kuke ʻana i ka laiki, e noʻonoʻo i ka grating cauliflower āpau ma kahi.