ʻO nā mea āpau āu e ʻike ai e pili ana i ka palaoa niu

Anter

• ʻO ka mea mua loa, manuahi ka gluten.
• Maikaʻi kona kino i ke olonā
• Nui! No laila he aha?
• Nānā no

ʻO ka mua, he wai niu ia, a laila ka aila niu, nā pepelu niu-kapa ʻoe iā ia, aia kahi mana niu o ia. Akā aia paha kekahi ʻano niu koʻikoʻi e nalo ana mai kāu lumi kuke: ka palaoa niu. ʻO ka huahana niu o ka waiū niu, ʻo ia ka pulupulu niu, a hoʻomaloʻo ʻia kēia pulp a hoʻomoʻi ʻia i loko o ka palaoa maikaʻi a.k.a ka palaoa niu. Me kahi ala ʻoluʻolu a me ka ʻono, hana maikaʻi kēia palaoa i nā mea i hoʻomoʻa ʻia a me nā mea ʻono. He kiʻekiʻe ia i ka fiber, haʻahaʻa i nā haʻuki, a loaʻa nā momona olakino i ke ʻano o nā triglycerides kaulahao waena. Loaʻa iā ia kahi nui o nā protein-e like me 6 gram i hoʻokahi kīʻaha hāhā. ʻOiai ʻaʻole ia he protein piha (ʻoi aku ma mua o ka piha o ʻeiwa mau amino acid pono), ʻo ka palaoa niu kahi koho protein protein akamai inā ʻoe e ʻimi nei i kahi koho gluten-free. Hiki iā ʻoe ke loaʻa iā ia i ka ʻāpana meaʻai maoli ma ka hapanui o nā waihona hale kūʻai, a eia ke kumu e waiho ai ʻoe i loko o kāu kaʻa i ka manawa aʻe.

ʻO ka mea mua loa, manuahi ka gluten.

ʻO ka waiwai ʻoi paha o ka palaoa niu ʻo ia ka gluten, he mea nui ia iā ʻoe inā loaʻa ka hoʻomanawanui ʻole a me ka maʻi celiac, kahi maʻi autoimmune kahi e hiki ai i ka gluten ke hōʻino i ka ʻōpū liʻiliʻi, a pono e hōʻole loa i ka gluten. ʻOiai he mea nui e ʻokiʻoki i ka gluten inā ʻoe e hāʻule i kēia ʻano, pono ʻoe e ʻike i ka ʻai ʻole ʻana o ka gluten me ka ʻole a pale aku paha i nā hana hoʻoliʻiliʻi kaumaha. Wahi a ka gastroenterologist ʻo Kauka James Kwiatt, ʻoi aku ka nui o nā meaʻai momona a ka gluten ma mua o kā lākou pani, no laila he mea nui e kipa aku ʻoe i kāu kauka no ka hoʻokolohua maʻamau ma mua o kou hoʻoholo ʻana e hoʻāʻo i kahi papaʻai gluten-ʻole.ʻO ka ʻōlelo ʻana, ʻike ka poʻe he ʻoi aku ka maikaʻi o ko lākou ʻoki ʻana i ka gluten, no laila inā ʻoe e ʻoki ana no nā kumu olakino a i ʻole me ka manaʻolana e ʻoi aku ka māmā a me ka hoʻonui ʻana i ka ikehu, ʻo ka palaoa niu he meaʻai maikaʻi ʻole gluten. e hana i loko o kāu bakena a kuke ʻana.

Maikaʻi kona kino i ke olonā

Aia i loko o ka palaoa niu he 10 gram o ka fiber i loko o hoʻokahi kīhā hapahā wale nō, e hoʻolilo ana i ka momona o nā palaoa āpau, kahi hōkū no ka mea hoʻomaikaʻi ka fiber i ka digestion, kōkua i ka mālama ʻana i ke kō kō, hiki ke pale aku i nā maʻi puʻuwai a me nā maʻi ʻaʻai, a me nā kōkua. i ka lilo kaumaha. Eia hou, ʻaʻole paha ʻoe e lawa. Pau ka awelika ʻAmelika i 15 wale nō mau hunaila o ka fiber i kēlā me kēia lā ʻoiai ʻo ka ʻai i manaʻo ʻia he 25-38 gram.

ʻAʻole hoʻonui wale ka palaoa niu i ka fiber, akā he haʻahaʻa hoʻi i ka startch hoʻohui ʻia i hoʻohālikelike ʻia me nā hui palaoa ʻē aʻe i hoʻohui ʻia i ka hua palaoa, wahi a Kwiatt-he mea koʻikoʻi no ka poʻe i loaʻa i ka maʻi Celiac. "ʻO ka hoʻohana ʻana i ka palaoa niu i loko o nā meaʻai i hoʻomoʻa ʻia, i ka kuke ʻana no ka mānoanoa ʻana i nā ʻuala, a i ʻole ma ke ʻano he uhi, he ala ia e hoʻohui ai i ka fiber a pale aku i ka starch keu," wahi āna.

Nui! No laila he aha?

ʻO ka kuke ʻana me ka palaoa niu kekahi mau quirks. Ma muli o ke kiʻekiʻe o ka fiber maʻiʻo, hana ia e like me ka ʻōhuʻu, hoʻoluhi wai, a koi i ka ratio like o ka wai me ka palaoa. Ma mua o ka hoʻokolohua ʻana iā ʻoe iho, makemake paha ʻoe e ʻike i kahi papa hana i kākau pono ʻia no ka palaoa niu i hiki ai iā ʻoe ke kiʻi i nā ana hou.

Mākaukau e hoʻomaka? ʻElua ʻano hana no ka hoʻohana ʻana i ka palaoa niu i nā meaʻai. ʻO ka mea mua e hoʻololi i kahi 20 pakeneka o kēlā me kēia palaoa i kapa ʻia i loko o kahi meaʻai me ka hana ʻole i nā hoʻololi hou. No ka laʻana, inā makemake ka papa ʻaina i 2 kīʻaha palaoa keʻokeʻo, e hoʻololi ʻoe i ka hapalua kīʻaha me ka palaoa niu. ʻO ka mea ʻē aʻe e hana i kahi hakahaka. Ma ka awelika, ʻo ka hapahā o ke kīʻaha o ka palaoa niu, ua like ia me 1 auneke, ʻo ia hoʻi e hoʻohana ʻoe i ʻelua mau hua no kēlā me kēia ʻāpana hapalua o ka palaoa. Hiki ke hoʻohana ʻia ka palaoa niu i nā kīʻaha kohu pū kekahi. E hoʻomaka me ka papa hana no nā moa moa i uhi ʻia ʻo ka niu ma lalo.

Ua pau? E mālama i ka palaoa i loko o ka pahu hau a i ʻole ka pahu hau e mālama i ka hou. Ma mua o ka kuke ʻana a i ʻole ka kuke ʻana, e ʻae iā ia e hoʻi i ka lumi wela no 30 mau minuke.

ʻO nā moa i uhi ʻia i ka niu

Nā Pono:

• 1 lb mau ʻāpana moa
• 1/2 kīʻaha niu
• 4 tsp Parmesan cheese
• 2 hua manu, hoʻokuʻi ʻia
• 1 tsp paʻakai
• 1 tsp keleka pauka
• 1 tsp onion pauka
• 1/2 tsp pepa keʻokeʻo

Nā kuhikuhi:

1. E puhi mua i ka umu i 400 degere. E hoʻohui i ka palaoa, ka cheese, a me nā mea ʻala i loko o kahi pā pāpaʻu. E kau i ka hua manu i loko o kahi pā ʻokoʻa.
2. Kālepa i ka moa i ka hua manu, a laila ʻaila me ka palaoa i kāwili ʻia. E hana hou i kēlā hana palaoa hua manu.
3. E kau i ka moa i uhi ʻia ma ka ʻūpā uea ma ka pepa bakena i ka umu.
4. Hoʻomoʻa no 20 mau minuke, a i ʻole hiki i ka mahana o loko a hiki i 165 °, e hāwanawana nei i ka hapalua.
5. E puhi a hoʻonui i 1-2 mau minuke no nā ʻano gula hou aʻe.

Nānā no