ʻO ka ʻai maka: pehea e hana ʻia ai, papa kuhikuhi a me nā meaʻai

Anter

• Pehea e hana ʻia ai ka papaʻai maka
• Lilo ka paona i ka ʻai maka?
• Papa Kuhikuhi no 3 mau lā o ka ʻai maka
• 5 mau koho no ka papaʻai meaʻai maka
• 1. ʻO ka paukena me ka leek a me ka ʻaka
• 2. Mālama maiʻa momona
• 3. Nihi Zucchini me ka wai keʻokeʻo
• 4. Mousse ʻoihana
• Nā Kūʻai Kūʻai

Hoʻokumu ʻia ka papaʻai maka i ka ʻai ʻana i nā meaʻai mea kanu wale nō a me kekahi iʻa, pono e ʻai maka ʻia. Ma muli o ka momona o ka fiber, hiki iā ia ke hoʻonui i ka māʻona, ka pale ʻana i ke kanaka me ka pōloli ʻole, a ʻoi aku ka haʻahaʻa o nā huaʻaleʻale maʻalahi, nā calorie a me nā momona, kahi koho maikaʻi no ka poʻe makemake e lilo i ka paona.

Eia naʻe, paipai mau ʻia e nānā no kahi mea lapaʻau ma mua o ka hoʻomaka ʻana i kahi papaʻai hou a i ʻole kahi papaʻai papaʻai hou, no ka mea ʻo ka loea e loiloi i nā mea e pono ai a me nā pahuhopu o ke kanaka e hōʻike i ke ʻano papaʻai maikaʻi loa, inā no ka pohō kaumaha a no nā ʻano olakino paha. .

Pehea e hana ʻia ai ka papaʻai maka

Hana ʻia ka papaʻai maka me ka ʻai ʻana o nā meaʻai kūlohelohe a maka wale nō, e like me nā huaʻai, nā mea kanu, nā kūmole, nā hua, nā lau, nā lau a me nā hua e like me ka līlī, nā pī, nā ʻoka, nā olonā, ka palaoa a me nā iʻa, ma kēia hana he ʻae ʻia e hoʻomehana i ka meaʻai a i ka palena o 40ºC.

Hiki i nā papaʻai maka ke loaʻa i nā pono olakino, no ka mea ʻoi aku ka hōʻemi ʻana i ka helu momona o ke kino, hoʻomaikaʻi i ka digestion, hoʻonui i ka sensation o ka ikehu i loko o ke kanaka, a me ka hōʻemi ʻana hoʻi i nā pae o ke koʻikoʻi a me ka hopohopo. Eia nō naʻe, ke ukali nei i ka papaʻai no nā wā lōʻihi hiki ke hoʻoneʻe i nā niho, hemahema B12, hao, calcium a me nā protein, me ka hoʻohui ʻana i nā mea kūleʻa ʻole i loko o ke kalepuni a hiki ke alakaʻi i ka amenorrhea, ʻo ia ka wā e pau ai ka menstruation.

Lilo ka paona i ka ʻai maka?

Hiki i kahi papaʻai meaʻai maka ke kōkua i ka pohō a me ka hoʻomaikaʻi ʻana i nā pae kolesterol i loko o ke koko, no ka mea waiwai ia i ka fiber a kōkua i ka digestion o ka meaʻai, kahi e hoʻoulu ai i ka manaʻo o ka māʻona, a ʻoi aku ka haʻahaʻa o nā huehue momona maʻalahi.

Eia nō naʻe, he mea nui e nānā i ka hopena o ka concertina, ʻoiai ke lilo koke ke kaupaona, hiki i ke kino ke makaʻala a mālama i nā momona i loaʻa hou, me ka hoʻoliʻiliʻi o ka metabolism e hōʻoia i ka hana maʻamau o nā hormona.

No laila, ʻoiai hiki ke hoʻohana ʻia i ka papaʻai e hoʻoliʻiliʻi i ka paona, he mea nui ka loaʻa ʻana o ke alakaʻi mai ke nutristist i mea e hiki ai ke hana i kahi loiloi piha a huki ʻia kahi papaʻai kūpono kūpono, no ka mea hiki i kēia papaʻai ke lilo i mea kapu loa, a mālama i ʻai kaulike ma hope o ka ʻai. Pono ka papaʻai e mālama i nā pahuhopu i loaʻa. E nānā i ka papa kuhikuhi no ka lilo wikiwiki a olakino hoʻi.

Papa Kuhikuhi no 3 mau lā o ka ʻai maka

Ma loko o ka hebedoma he mea nui e hoʻopili ʻia nā meaʻai i ka papa inoa a haʻalele nā ​​poʻe ʻē aʻe, no laila ʻoi aku ka nui o nā ʻano meaʻai ma ka papa kuhikuhi.

ʻO kahi aʻe kahi laʻana o ka papa kuhikuhi no ka meaʻai maka.

Hiki ke loli ka nui o ka papa kuhikuhi ma luna e like me ka pahuhopu, ka hana hoʻoikaika kino, ka makahiki, ka wahine a me nā pono pono. ʻO ia ke kumu e noi ai e nīnau i kahi mea lapaʻau i hiki ai ke hoʻololi i ka papaʻai i nā pono o ke kanaka.

5 mau koho no ka papaʻai meaʻai maka

ʻO kekahi o nā loina i hiki ke hoʻopili ʻia i ka papaʻai nā:

1. ʻO ka paukena me ka leek a me ka ʻaka

Nā Pono

• 300 gram o kaʻuala;
• ½ ʻaka;
• ½ leek;
• 1 lita o ka wai.

Ke ala o ka hana

Hoʻomaʻamaʻa i ka wai no 2 mau minuke ma kahi ahi, ma ka hopena o kēia manawa e kokoke ana ka wai ma kahi o 70º C. Ma hope o ka ʻili ʻana, holoi ʻana a ʻoki ʻana i ka meaʻai i loko o nā cubes, kuʻi i ka ʻumeke i ka blender me ka hapalua o ka nui o ka wai no 5 mau minuke. , e hoʻohana i ke koena o ka wai e hana i ka sup i ka wai ke pono inā pono, kau me ka paʻakai e ʻono, a kau i ke koena o nā mea hana ma luna.

2. Mālama maiʻa momona

Nā Pono

• 2 maiʻa paʻa;
• 1 punetune o ka meli;
• 50 mls o ka wai.

Ke ala o ka hana

E holoi maikaʻi i ka maiʻa, mai hemo i ka peel a kuʻi i nā mea āpau i ka mea kāwili, lawelawe mau ʻia.

3. Nihi Zucchini me ka wai keʻokeʻo

Nā Pono

• 1 zucchini;
• 2 cloves kālika;
• 240 ml o ka waiū niu;
• 4 lau basil.

Ke ala o ka hana

E hoʻomoʻa i ka zucchini, ihi a kāwili i nā koloka kālika, kāwili iā lākou me ka wai niu, ka wā me ka paʻakai e ʻono a hoʻohui i ka basil i ka hope loa, ma ka papa.

4. Mousse ʻoihana

Nā Pono

• 2 nunui, maka pala loa;
• waiū niu paʻahau;
• 2 punetēpu o ka meli;
• 1 puna o ka chia;
• 2 lau mint.

Ke ala o ka hana

E holoi, ʻili a hemo i ka hua mango, paʻi i nā mea hana āpau i ka mea kāwili, hoʻomaʻalili mau ʻia.

Nā Kūʻai Kūʻai

ʻAʻole kūpono kēia papaʻai no ka poʻe i loaʻa i ka diverticulitis, gastritis a me nā ulcer, a i ʻole i kaʻi hou ʻia i ka ʻōpū, e like me ka ʻai pinepine ʻana i nā hua maka a me nā mea kanu e like me ka pī, ka pī, ka palaoa, ka palaoa a me nā hua maka ʻē aʻe e hiki ai ke hoʻonāukiuki i kēia kūlana. waiwai i ka fiber a noho lōʻihi i ke kino, a ʻoi aku ka paʻakikī e ʻeli.

Hoʻohālikelike ʻia ka papaʻai maka no nā keiki, no ka mea hiki ke kaohi ʻia a keakea i ko lākou ulu a ulu ʻana. Hoʻomaopopo pehea e hana ai i ka hoʻomaʻamaʻa meaʻai i nā keiki.