8 mau pono nui o ka ʻili maiʻa a pehea e hoʻohana ai

Anter

• 1. Kūpaʻa hakakā
• 2. Hoʻoponopono i ka cholesterol a me ke kō i ke kō
• 3. Kāohi i ka wā ʻelemakule
• 4. Hoʻoponopono a mālama i ka ʻili
• 5. E hakakā i nā maʻi maʻi
• 6. Kāohi i ka luhi i nā mākala
• 7. Mālama i ka olakino maka
• 8. Mālama i ke olakino iwi
• Hoʻohui kino
• Pehea e hoʻohana ai i ka ʻili maiʻa
• 1. ʻO ka ʻiliʻili maiʻa
• 2. Matcha wikamina a me ka ihi maiʻa
• 3. palaoa Peel banana
• 4. ʻO ka maiʻa brigadeiro
• 5. Keke ʻili maiʻa
• 5. ʻO Farofa me ka ʻili maiʻa

Hiki ke hoʻohana ʻia ka peʻi maiʻa i mea hoʻohui i nā ʻano hana like ʻole, no ka mea waiwai ia i nā antioxidant a me nā minelala, e like me ka potassium a me ka calcium, e kōkua ai i ka hoʻoikaika ʻana i nā iwi a pale aku i nā kūpikipiki.

Hoʻohui ʻia, waiwai ka ʻili maiʻa i ka fiber a haʻahaʻa i nā calorie, e kōkua ana i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū a makemake i ka pohō kaumaha. Hiki ke hoʻohana ʻia i ke ʻano o ka palaoa, ti, nā wikamina a i ʻole hoʻohana ʻia e hoʻomākaukau ai i nā pōpō a me nā mea ʻē aʻe. .

ʻO ka hoʻohana ʻana i ka ihi o ka maiʻa a me nā hua ʻē aʻe kahi ala e pale aku ai i ka ʻōpala o ka meaʻai, e hana ana i ka hapa nui o nā mea āpau e hiki ke ʻai a loaʻa nā pono olakino.

He nui nā huaora o ka ʻili maiʻa a, no laila, hiki ke lawe mai i nā pono olakino ʻē aʻe me ka hāʻawi ʻia e nā hua, nā mea nui:

1. Kūpaʻa hakakā

He waiwai ka ʻili maiʻa i nā olonā hiki ke hoʻoheheʻe ʻia, kahi mea makemake i ka hoʻonui ʻana i ka nui o nā feces, e kōkua ana i ka lawe ʻōpū, keu hoʻi ke hoʻopau ʻia ka nui o ka wai i ka lā.

Hoʻohui ʻia, pili pū ʻia nā olonā soluble me ka hoʻēmi haʻahaʻa o ka maʻi ʻaʻai kolona a me ka pohō kaumaha, ʻoiai he gel i loko o ka ʻōpū e hoʻonui ai i ka manaʻo o ka māʻona.

2. Hoʻoponopono i ka cholesterol a me ke kō i ke kō

ʻO nā olonā hiki ke loaʻa i ka maiʻa maiʻa e hoʻopaneʻe i ka lawe ʻana o ka ʻōpū o nā momona a me nā kō i loko o ka meaʻai i ka pae ʻōpū, makemake i ka hoʻoliʻiliʻi o ka cholesterol a pale i ka hoʻonui ʻia o ke kō kō.

Hoʻohui ʻia, ma muli o kāna mau antioxidant a me nā anti-inflammatory a me ke kū ʻana o ka omega-3 a me ka omega-6, hiki i ka ʻai ʻana o ka ihi maiʻa ke hoʻoliʻiliʻi i ka pilikia o ka maʻi puʻuwai.

3. Kāohi i ka wā ʻelemakule

Hōʻike kekahi mau ʻepekema ʻepekema i nā peʻa maiʻa i nā mea hoʻohui bioactive me nā waiwai antioxidant e like me flavonoids, tannins, terpenes a me alkaloids, ka mea e pale ai i ka poino i hoʻokumu ʻia e nā radical manuahi i nā hunaola, e pale ana i nā hiʻohiʻona o ka wili a me ka mālama ʻana i ka ʻili.

ʻOiai he waiwai antioxidant kāna, kōkua pū ka ʻili maiʻa e pale i nā maʻi maʻi a me kekahi ʻano o ka maʻi ʻaʻai.

4. Hoʻoponopono a mālama i ka ʻili

Ua hōʻike ʻia kekahi mau noiʻi holoholona i ka hoʻopili ʻia ʻana o ka ihi maiʻa ʻōmaʻomaʻo ma ka ʻili e hoʻoulu ai i ka nui o nā hunaola a me ka hōʻeleu ʻana i ka hoʻōla o nā ʻeha a me nā wela, no ka mea, he leukocyanidin ka mea, he flavonoid me ka hoʻōla a me nā anti-inflammatory waiwai.

Hoʻohui ʻia, hiki iā ia ke kōkua i ka hōʻoluʻolu i nā ʻōuli o psoriasis, huehue, ʻeha a me nā maʻi āpau ma ka ʻili, ʻoiai he hopena anti-inflammatory a antiseptic ka hopena.

5. E hakakā i nā maʻi maʻi

Loaʻa ka ʻili maiʻa melemele i nā waiwai antibacterial, hiki ke kōkua i ke kaua ʻana i ka maʻi e kekahi mau koʻohune e like me Staphylococcus aureus, ʻO Escherichia coli, Proteus mirabilis, ʻO Moraxella catarrhalis, Enterobacter aerogenes, ʻO Streptococcus pyogenes a Klebsiella pneumoniae.

Hoʻohui ʻia, hiki iā ia ke pale aku i kekahi mau bacteria i kumu i ka gingivitis a me ka periodontitis, e like me ʻO Porphyromonas gingivalis a ʻO Aggregatibacter actinomycetemcomitans, kōkua i ka pale ʻana i nā niho a mālama i ke olakino waha.

6. Kāohi i ka luhi i nā mākala

Māʻona ka ʻili maiʻa i ka potassium, kahi mineral e kōkua ai i ka pale ʻana i ka luhi o nā mākala. Hoʻohui, kōkua ka potassium i ka mālama ʻana i ke kahe o ke koko, hoʻemi i ka paʻa ʻana o ka wai, pale aku i ka nalo ʻana o ka iwi, hoʻemi i ka makaʻu o ka hoʻomohala ʻana i nā pōhaku ʻōpala a pale i nā hōʻeha puʻuwai

7. Mālama i ka olakino maka

Mālama ka ʻili maiʻa i nā carotenes, ʻo ka hapanui lutein, kahi mea antioksant mana a kōkua i ka mālama ʻana i ke olakino maka, no ka mea pale ia iā lākou i ka hana o nā radical manuahi a ʻo ia ka mea nui o ka macula, kahi ʻāpana o ka retina o ka maka. . I kēia ala, hiki iā ia ke pale aku i nā degeneration macular i hoʻokomo ʻia i ʻelemakule, hōʻino i ka mālam a me ka hoʻomohala ʻana i nā loli ʻike.

8. Mālama i ke olakino iwi

Ma muli o ka momona o ka calcium a me ka phosphore, ʻo ka ʻai ʻana o ka ihi maiʻa e kōkua i ka hoʻoikaika ʻana i nā iwi a me nā niho, e hoʻemi ana i ka maka o nā haʻi a hoʻomohala ʻana i nā maʻi e like me ka osteoporosis a i ʻole osteopenia.

Hoʻohui kino

Hōʻike ka pākaukau ma lalo i ka meaola pono no 100 g o ka ihi maiʻa pala.

He mea nui e ʻōlelo e loaʻa nā keu pono āpau i ʻōlelo ʻia ma luna, pono e hoʻopili ʻia ka ʻili maiʻa i ka papaʻai kaulike a olakino hoʻi.

Pehea e hoʻohana ai i ka ʻili maiʻa

Hiki ke hoʻohana maka ʻia ka ʻili maiʻa, a holoi pono ʻia ma mua o ka hoʻohana ʻia ʻana e hana i nā wikamina a i ʻole nā ​​wai momona. Hiki ke hoʻohana ʻia no ka hoʻomākaukau ʻana i ka tī a kuke paha e hoʻohana ʻia i ka hoʻomākaukau ʻana o nā ʻano mea like ʻole. E nānā i kekahi mau ʻōkuhi me ka ihi maiʻa ma lalo:

1. ʻO ka ʻiliʻili maiʻa

Nā Pono

• 1 ʻili maiʻa;
• 500 mL o ka wai e hoʻolapalapa ana.

Hoʻomākaukau hoʻomākaukau

E holoi i ka ʻili maiʻa e hoʻoneʻe i ka lepo a ʻoki i nā wēlau. Hoʻohui i ka peel i ka wai i hoʻolapalapa ma luna o ka wela haʻahaʻa no 10 a 15 mau minuke. Wehe i ka wela, hoʻolei i ka ʻili, kali a mahana ia a inu.

2. Matcha wikamina a me ka ihi maiʻa

Nā Pono

• 1 punetēpō o ka pauka matcha;
• 1 maiʻa maloʻo i ʻoki ʻia;
• ʻIli maiʻa;
• 1 teaspoon o nā hua chia;
• 1 kīʻaha ʻalemona a i ʻole ka waiū niu.

Hoʻomākaukau hoʻomākaukau

E hoʻokomo i nā meaʻai āpau i ka blender a laila inu.

3. palaoa Peel banana

Hiki ke hoʻohana ʻia ka palaoa peʻa maiʻa no ka ʻaina kakahiaka a me nā meaʻai māmā olakino, no ka mea, he kakaikahi wale nō ka nui o nā mea momona a kiʻekiʻe ka puluniu.

Nā Pono

• 6 maiʻa me ka ihi;
• 1 kīʻaha wai;
• 1 kīʻaha o ka waiū skimmed;
• ½ kīʻaha ʻaila;
• 30 gram o ka hū hou;
• ½ kg o ka palaoa palaoa;
• ½ ʻoki o ka paʻakai;
• 1 hua manu;
• 1 punetēpō kō.

Hoʻomākaukau hoʻomākaukau

Peel i ka maiʻa a ʻokiʻoki i ka pala i loko o nā ʻāpana. E kuʻi i nā ʻili maiʻa a me ka wai i loko o ka blender, a laila hoʻohui i ka aila, nā hua manu a me ka hū. Hoʻohui i ka palaoa a me kō a kāwili pū. A laila hoʻohui i ka paʻakai a hoʻohui i nā maiʻa i kālai ʻia i ka palaoa, e kāwili māmā.

A laila, kau i ka palaoa i loko o kahi hamo, pauka a laila i loko o ka umu preheated ma 200ºC ma kahi o 30 mau minuke a hiki i ka pālua ʻana o ka nui.

4. ʻO ka maiʻa brigadeiro

ʻO ka brigadeiro ʻili maiʻa kahi koho olakino ma mua o ka brigadeiro maʻamau, me ka nui o nā fiber a me nā antioxidants.

Nā Pono

• 5 mau maiʻa maiʻa;
• ½ lita o ka wai;
• 1 ½ nā kīʻaha palaoa palaoa a pau;
• 1 ½ kīʻaha kō;
• 1 ipu kīʻaha koko;
• 1 mau kīʻaha o ka waiū skimmed;
• ½ kiaha waiū pauka;
• 1 punetēpō o ka waiūpaka;
• 2 cloves.

Hoʻomākaukau hoʻomākaukau

E kau i ka ʻili maiʻa i holoi ʻia a ʻoki ʻia i loko o ka pā, me ka wai, ke kō a me nā koloka, e kuke ana a palupalu ka palaoa, akā me ka waiho ʻole ʻana i ka wai e hoʻomaloʻo. Wehe i ka wela, kakali iā ia e anuanu a hoʻohemo i nā koloka. A laila kuʻi i nā peel mehana, ka palaoa, kokoleka paukū, waiū pauka a me ka wai i loko o ka blender.

ʻO ka hope, e hoʻopili i ka waiūpata a kuke hou a ʻike ʻoe i ka hui ʻana i hoʻokaʻawale ʻia mai ka lalo o ka pā. E hoʻalili a ma mua o ka hana ʻana i nā kinipōpō, he mea nui e kau i ka waiūpaʻa ma kou mau lima e pale aku i ka pili.

Hiki ke hoʻohana ʻia ka brigadeiro e like me nā mea momona maʻamau a i ʻole e hoʻopiha i nā pōpō.

5. Keke ʻili maiʻa

ʻO ka peel peʻa maiʻa kahi koho maikaʻi loa no ka meaʻai ahiahi a i ʻole ka ʻaina kakahiaka.

Nā Pono:

• 4 holoi a ʻokiʻoki i nā ʻili maiʻa;
• ¾ kīʻaha ʻaila;
• 4 mau hua manu;
• 1 kīʻaha palaoa;
• 1 kīʻaha o nā ʻoloka i ʻōwili ʻia;
• 1 kīʻaha palaoa palaoa;
• 4 maiʻa ʻokiʻoki;
• 1/2 kīʻaha kiki ʻeleʻele;
• 1 puna kope o ka bicarbonate;
• 1 punetēpō o ka palaoa kālua;
• Pā ka 1 puna i ka pauka kinamona.

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka maiʻa maiʻa, aila a me nā hua i loko o ka blender. Hoʻohui i nā palaoa pala, ʻoka, palaoa palaoa, maiʻa ʻoki, wāina, bicarbonate, hū a me ke kinamona i loko o kahi ipu.

A laila hoʻohui i ka hui blender i loko o ka ipu me nā mea maloʻo a hui maikaʻi. ʻO ka mea hope loa, waiho i ka palaoa i loko o ka pala momona a kāpīpī ʻia.

Pono e waiho i ka pōpō i loko o ka umu waena i hoʻomehana mua ʻia i 200ºC ma kahi o 30 mau minuke.

5. ʻO Farofa me ka ʻili maiʻa

Nā Pono

• 2 mau maiʻa pala pala;
• 2 punetune ʻoki ʻokiʻoki;
• Kālika e ʻono (ʻokiʻoki 10 mau minuke ma mua o ka hoʻohana);
• 2 mau kīʻaha kīʻaha manioc;
• He wahi paʻakai;
• ʻO kahi pinch o ka cayenne pepa;
• A pinch o turmeric;
• A kulu o ka ʻaila ʻoliva / ka aila niu / aila avocado / aila hua waina.

Hoʻomākaukau hoʻomākaukau:

Ma hope o ka pā ʻana i ka ʻaka, ka ʻaka, me ka kālika a me ka ihi maiʻa, e hoʻomoʻi i ka palaoa cassava a me ka wā me ka paʻakai a me ka pepa. Hoʻohui ka ʻili maiʻa i ka ʻono a me ka protein i ka palaoa, akā he kakaikahi wale nō nā calories a me kekahi fiber e kōkua ai i ka hoʻoponopono ʻana i nā ʻōpū a hoʻēmi i ka cholesterol.