Nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka ʻaila niu

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I ka wā i hoʻopaʻi ʻia ai no kāna momona momona momona, ua hāʻawi ʻia ka ʻaila niu i ke ola ʻelua ma ke ʻano he momona olakino (gasp!). A ʻoiai ʻaʻole he manaʻo maikaʻi loa ka inu ʻana ma ka punetēkē, pono ʻoe e noʻonoʻo e hoʻohui i ka ʻaila i kāu ʻai.

ʻAe, kokoke i ka 90 pākēneka ka momona o ka hinu niu, akā ʻaʻole like nā momona sat. "ʻO ka momona momona o ka aila niu ka nui o ka waikawa lauric, kahi medium-chain saturated fatty acid i ʻike ʻia he hopena kūlike ʻole ke olakino puʻuwai ke hoʻohālikelike ʻia me nā momona momona momona i loaʻa i nā ʻiʻo a me nā huahana waiū," wahi a Wendy Bazilian, RD, mea kākau o ʻO ka Diet SuperFoodsRx.

He mea kūpono kēia i ka noʻonoʻo ʻana i nā kamaʻāina o nā lāhui i pau i ka nui o nā huahana niu, e like me Sri Lanka, i loaʻa nā helu haʻahaʻa o ka maʻi puʻuwai ma mua o ko ʻAmelika. Hōʻike kekahi mau noiʻi e hiki i ka niu niu ke hoʻomaikaʻi i nā helu kolesterol ma o ka hoʻohou hou ʻana i nā enzymes i loko o ke kino e wāwahi i nā momona.

Hoʻohui hou ʻo Bazilian, ʻoi aku ka maʻalahi o ka hoʻololi ʻana o nā momona medium-chain i ka ikehu i loko o ke akepaʻa, ʻo ia hoʻi, ʻoi aku ka liʻiliʻi o ka mālama ʻana ma ke ʻano he padding hou ma kou ʻūhā inā mālama ʻoe i kāu mau calorie holoʻokoʻa. "A hiki i ka 1 a 2 punetune o ka aila niu i ka lā, ma muli o ka pono o ka calorie o kēlā me kēia kanaka, hiki ke lilo i mea olakino a maikaʻi hoʻi i kāu meaʻai i ka wā e hoʻololi ai i nā calorie maikaʻi ʻole," wahi a Bazilian."Akā, mai manaʻoʻiʻo i ka hype i ka hoʻohui wale ʻana i ka aila niu i kāu papaʻai hiki ke kōkua iā ʻoe e hoʻokahe i kahi pūpū momona o ke kino."

ʻO ka hōʻoia hou aʻe he waiwai kūpono ka aila niu i kāu pantry: ʻike ʻia nā waiwai antibacterial o ka waikawa Lauric, a hōʻike ʻia nā noiʻi e loaʻa ana i ka aila tropical (ʻo ia hoʻi nā ʻano wahine puʻupaʻa) kahi makana o nā antioxidant i hiki ke kōkua i ke kīkē ʻana i kēlā mau pesky cell-harming free radicals i manaʻo ʻia e hōʻeleu i ka ʻelemakule a me nā maʻi. ʻO ke kumuhana, ʻo ka aila niu kekahi mea hoʻoliʻiliʻi ʻili maikaʻi loa.

Pehea e koho ai i kahi aila niu

Lawe ʻia ka aila niu i kapa ʻia ʻo "puʻupaʻa" a i ʻole "wahine puʻupaʻa keu" mai kaʻiʻo niu e hoʻohana ana i nā ʻano lahilahi e like me ke kaomi anu. "E loaʻa i kēia ʻano ʻaila nā antioxidants a me ka ʻono niu ikaika a me ka ʻala," wahi a Bazilian. Kūpono loa no ka pua brownies a i ʻole ka curry ʻaʻala.

ʻAʻole mākaukau e hele loco no ka mea ʻono coco? E hoʻāʻo i ka aila niu i hoʻomaʻemaʻe ʻia (i kekahi manawa e kapa ʻia "expeller-press"), kahi e hana hou ʻia ai e loaʻa kahi ʻono kūwaho a ʻala hoʻi. He ʻoi aku ka ʻoi aku o ka uahi o ka ʻaila niu i hoʻomaʻemaʻe ʻia ma mua o ka wahine puʻupaʻa, no laila, ʻōlelo ʻo Bazilian hiki iā ʻoe ke hoʻohana ia mea no ka kuke ʻana i ka wela wela e like me ka hoʻomoʻi ʻana a i ʻole ke hana ʻoe i nā kīʻaha e like me nā hua ʻōpala a ʻaʻole makemake ʻoe e ʻono e like me ka hoʻomaha kahakai. . Akā paipai ʻo ia i ka noiʻi ʻana i nā lama ma ka pūnaewele e ʻike i nā mea e hōʻalo i ka hoʻohana ʻana i nā kemika koʻikoʻi e hoʻomaʻemaʻe i kā lākou aila niu.

Loaʻa i nā mana ʻelua anuanu i paʻi ʻia a me nā expeller-press paʻi (ma kahi o 2 mau makahiki me ka ʻole o ka hau.)

Ke ala maikaʻi loa e kuke ai me ka ʻaila niu

He ʻano ʻokoʻa ka hoʻohana ʻana o ka ʻaila niu i ka lumi kuke. E hoʻohui i ke ahi wela i kēia mau meaʻai ʻeono.

1. Nā meaʻai i kālua ʻia: Ma muli o ka ʻae ʻana i nā mahana wela, he mea pani pani ʻia ka aila niu no ka waiūpaka, hoʻopōkole ʻana, a i ʻole nā ​​aila mea kanu ʻē aʻe ma Paleo-pono i hoʻomoʻa ʻia i nā papa hana maikaʻi. ʻO nā Scones, nā kīʻaha kīʻaha, nā muffins, nā brownies, a me nā kuki he māmā ʻaʻole hiki iā ʻoe ke loaʻa me ka pata.

No ka mea paʻa ma ka lumi wela, pono e hoʻoheheʻe ʻia ka ʻaila niu ma mua o ka hoʻohana ʻana i ka nui o ka kuke ʻana. No ka hana ʻana pēlā, e kau wale i ka ipu i loko o ke pola a i ʻole ka pā me ka wai wela loa a waiho ʻia no kekahi mau minuke. Inā hui pū me nā mea anu, e hoʻāʻo koke i ka ʻaila i ʻole e paʻa a paʻa. I kona ʻano paʻa, hana ʻoiila ka niu niu ma ke ʻano he koho waiū ʻole ma nā papa kuhikuhi kahi e ʻoki ai i ka waiūpaka paʻa a i ʻole ka hoʻopōkole ʻana i nā mea maloʻo, e like me nā ʻie pie.

ʻO ka maʻamau hiki iā ʻoe ke pani i ka aila niu i hoʻokahi-no-hoʻokahi me ka waiūpaʻa a i ʻole nā ​​aila ʻē aʻe i ka hoʻomoʻa ʻana i ka meaʻai, ʻoiai ʻoe e makemake e hoʻohui i kahi pahu keu a i ʻole ʻelua paha o nā wai āu e kāhea ai kāu meaʻai e uku ai no ka wai hou i hāʻawi ʻia e ka waiūpaka i nā mea i hoʻomoʻa ʻia. . Hiki iā ʻoe ke pani i ka hapalua o ka waiū no ka aila niu e kaupalena i ka ʻono niu. (ʻAʻole pono e hoʻoponopono i kekahi mea ʻē aʻe i kēia hihia.)

2. Granola: E ʻapo i kou hippie i loko a hoʻomoʻa i nā pūʻulu o ka granola homemade me ka hoʻohana ʻana i ka ʻaila niu, kahi e hāʻawi ai i kahi ʻala hiki ʻole i kāu oats a me nā nati. ʻOiai kekahi o nā mea kanu a me nā aila nut e hoʻōla ʻia i nā mahana wela, e hopena ana i nā ʻono "off" a me nā pono olakino liʻiliʻi paha, hiki i ka aila niu ke kū i ka umu ahi i hōʻeha ʻole ʻia kāu umu.

3. Nā mea kanu i kāhi ʻia: I ka manawa aʻe e hoʻomoʻa ana ʻoe i kahi ʻōhua o ka hoʻoilo o ka hoʻoilo e like me ka butternut squash, ʻuala, beets, a i ʻole rutabaga, e hoʻāʻo e hoʻolei iā lākou me ka hui ʻana o ka aila niu, wai wai lemona, thyme a i ʻole Rosemary, paʻakai, a me ka pepa no kahi ʻoluʻolu. hint of niu.

4. Popcorn: Piʻi nani kēlā mau kernels ke waiho ʻia i loko o ka pā me kahi puna o ka aila niu, ʻo kēia momona paha ka mea ʻoi loa e kū i ka popcorn mai ka microwave.

5. Nut mau kī E wāwahi i ka mea hana meaʻai a wili pū i ʻelua mau kīʻaha nut e like me nā ʻalemona, nā pecan, a i ʻole nā ​​cashews me 2 punetune aila niu a hiki i ka laumā a me ka buttery. No ka mea hiki iā ʻoe ke hoʻopilikino i kēlā me kēia pūʻulu ma ka hoʻohui ʻana i ka meli, ka syrup maple, ke kinamona, ka hua flax, a i ʻole ke kope palaʻa, ʻaʻole paha ʻoe e kūʻai hou i ka wai momona.

6. Mei: Ina he kau o ʻO Chef Top ʻono paha ʻoe e apo i kāu keiki i loko o Julia, e hoʻāʻo e honi i kāu mayonnaise ponoʻī. Akā no ka wili, ninini i ka ʻaila ʻoliva hapalua a me ka ʻaila niu i hoʻoheheʻe ʻia.

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