Chufa: he aha ia, he aha ia a pehea e hoʻomākaukau ai

Anter

• Nā pono olakino o chufa
• ʻIkepili Nutritional
• Nā meaʻai me chufa
• 1. Salad me ka chufa
• 2. ʻO Yogurt me ka chufa a me nā hua

ʻO Chufa kahi tuber liʻiliʻi, ʻano like me nā pīpī, me kahi ʻono momona, e hōʻike ana i nā pono olakino ma muli o kāna ʻano meaola, waiwai i nā fibers, nā antioxidants a me nā minelala, e like me zinc, potassium a calcium a manuahi hoʻi i ka gluten

Hiki ke ʻai maka ʻia a kuke ʻia kēia meaʻai, ma ke ʻano he meaʻai māmā, a i ʻole i ka hoʻomākaukau ʻana i nā kīʻaha like ʻole, i hiki ke hoʻohui ʻia i nā salakeke a me nā yogurts, no ka laʻana.

Nā pono olakino o chufa

Ma muli o kāna ʻano, chufa kahi meaʻai i loaʻa i kēia mau pono aʻe:

• Hāʻawi i ka hana kūpono o ka ʻōpū a kōkua i ka pale ʻana i ka paʻa paʻa ʻana, ma muli o kāna ʻano i waiwai ʻia i nā olonā insoluble;
• Kāohi i ka wā ʻelemakule, ma muli o ke alo o nā antioxidants;
• Hāʻawi i ka pale ʻana i ka maʻi ʻaʻai, ma muli o ke alo o nā antioxidant;
• Kōkua e hōʻemi i nā pae kō kō, ma muli o ke kiʻekiʻe o ka fiber e hāʻawi i ka lawe ʻana o ke kō i loko o ka ʻōpū e lohi. Hoʻohui ʻia, loaʻa pū ka chufa i kahi amino acid i kapa ʻia ʻo arginine, ka mea e kōkua ai i ka hoʻonui ʻia ʻana o ka hana insulin e ke kino, ka mea e kōkua ai i ka mālama ʻana i nā pae kō kō;
• Kāohi i ka helehelena o nā maʻi maʻi maʻi, ma muli o ke kū ʻana o nā momona monounsaturated e hōʻemi i ka cholesterol maikaʻi (LDL), a hāʻawi i ka hoʻonui ʻana o ka maikaʻi o ka cholesterol (HDL). Hoʻohui, ke kū ʻana o ka arginine i loko o ka chufa e alakaʻi i ka hoʻonui ʻana o ka waikawa nitric, kahi mea e hoʻonāukiuki i ka vasodilation, hoʻemi i ke kahe o ke koko, kahi mea weliweli e pili pū me nā maʻi puʻuwai.

ʻOiai ʻo chufa e hōʻike nei i nā pono olakino nui, he mea nui e hoʻokomo ʻia kāna ʻai i ka papaʻai kaulike a hoʻopili ʻia me kahi nohona olakino, me ka hana maʻamau o ka hoʻoikaika kino.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka waiwai kūpono e like me 100 g o chufa:

Nā meaʻai me chufa

Hiki ke hoʻopau ʻia ʻo Chufa ma ke ʻano he meaʻai māmā, a i ʻole hoʻohui ʻia i nā salakeke a i ʻole nā ​​yogurts. ʻO nā mea aʻe aʻe hiki ke hoʻomākaukau maʻalahi:

1. Salad me ka chufa

Nā Pono

• 150 g moa moa i hoʻomoʻa ʻia;
• Cut ʻoki āpau i nā ʻāpana lahilahi;
• 1 kāloti kuʻi ʻia;
• 1/3 ʻopa o chufa i hoʻomoʻa ʻia i ka umu;
• ½ ʻaka onion;
• ʻO lau lettuce;
• ʻO Tomato Cherry;
• 2 punetēpō o ka wai;
• 4 punetēpō (o ka meaʻono) o ka vīnega;
• ½ puna (of dessert) o ka paʻakai;
• ¼ kiaha aila ʻoliva.

Hoʻomākaukau hoʻomākaukau

No ka hoʻomākaukau ʻana i ka meaʻai, kuʻi i ka chufa, 2 punetune o ka ʻaka, ka wai, ka paʻakai a me ka vīnega i loko o ka mea kāwili, e hoʻomoʻi mālie ana i kahi aila ʻoliva.

I loko o kahi ipu ʻokoʻa, kau i nā lau lettuce, ke koena o ka ʻakaʻakai a me ke kīʻaha o ka nī. E hoʻoulu i nā mea āpau a laila hoʻohui i nā kōmato cherry ʻokiʻoki i nā hapalua a me nā ʻāpala āpau, ʻai me ke koena o ka meaʻai. Hiki iā ʻoe ke hoʻohui i nā ʻāpana o chufa ma luna.

2. ʻO Yogurt me ka chufa a me nā hua

Nā Pono

• 1 yogurt;
• 1/3 kīʻaha o chufa;
• 4 mau ʻōpelu;
• 1 punetēpō o nā hua chia;
• 1 maiʻa.

Hoʻomākaukau hoʻomākaukau

E hoʻomākaukau i ka yogurt, ʻokiʻoki wale i nā hua a kāwili i nā mea pono āpau. Hiki ke loli ka hua i hoʻohui ʻia i ka yogurt ma muli o ka ʻono o ke kanaka