Ora-pro-nóbis: he aha ia, nā pono a me nā meaʻai

Anter

• Nā pōmaikaʻi o ora-pro-nobis
• 1. Ke kumu o ka protein
• 2. Kōkua i ka pohō kaumaha
• 3. Hoʻonui i ka hana o ka ʻōpū
• 4. Kāohi i ka anemia
• 5. Kāohi i ka ʻelemakule
• 6. Hoʻoikaika i nā iwi a me nā niho
• ʻIkepili Nutritional
• Nā meaʻai me ka ora-pro-nobis
• 1. Pie paʻakai
• 2. Mīkini pesto
• 3. Ka wai ʻōmaʻomaʻo

ʻO ka ora-pro-nobis kahi mea kanu hiki ʻole ke ʻai ʻia, akā ua manaʻo ʻia he mea kanu maoli a nui i ka lepo Brazil. ʻO nā mea kanu o kēia ʻano, e like me bertalha a i ʻole taioba, kahi ʻano o ka "ulu lāʻau" e ʻai me ka waiwai nui o ke kino, hiki ke loaʻa ma nā wahi hakahaka a me nā moena pua.

Kou inoa ʻepekema Pereskia aculeata, a me kona mau lau waiwai i ka fiber a me ka protein hiki ke ʻai ʻia i nā salakeke, i ka sup, a i ʻole i ka laiki. Loaʻa iā ia i loko o kāna mea hoʻohui pono nā amino acid e like me ka lysine a me ka tryptophan, nā olonā, nā minelala e like me ka phosphore, ka calcium a me ka hao a me nā huaora C, A a me ka B complex, kahi e makemake nui ʻia ai me nā mea pā o kahi papaʻai like ʻole a hoʻomau.

I nā wahi he nui ua ulu ka ora-pro-nobis ma ka home, akā hiki nō naʻe ke kūʻai aku i ka lau ora-pro-nobis ma nā hale kūʻai meaʻai olakino, i nā ʻano wai maloʻo a lepo paha e like me ka palaoa. ʻOiai ʻo kahi ora-pro-nobis kahi koho waiwai nui e hoʻonui i nā meaʻai a, ʻoiai he kumu waiwai nui ia, aia nō ka hemahema o nā noi hou me nā hōʻike ʻepekema e hōʻoia ia.

Nā pōmaikaʻi o ora-pro-nobis

ʻO ka ora-pro-nobis i manaʻo ʻia he kumu kūʻai momona a momona loa ia, no ka mea waiwai ia i ka protein, nā wikamina a me nā olonā no ka hana maikaʻi ʻana o ka ʻōpū. No laila, ʻo kekahi o nā pono kūpono o kēia mea kanu pū me:

1. Ke kumu o ka protein

ʻO ka ora-pro-nobis kahi koho maikaʻi loa o ke kumu protein protein, no ka mea ma kahi o 25% o kāna huina protein he protein, aia kaʻiʻo i loko o kāna ʻano 20%, no nā kumu he nui i manaʻo ʻia ka ora-pro-nobis he "ʻiʻo o ka poʻe ʻilihune ”. Hōʻike pū kekahi i kahi pae protein kiʻekiʻe ke hoʻohālikelike ʻia i nā mea kanu ʻē aʻe, e like me ka kulina a me nā pī. Loaʻa iā ia nā amino acids pono i ke kino, ʻo ka tryptophan ʻoi loa me 20.5% o ka huina amino amino tryptophan, a ukali ʻia e ka lysine.

ʻO kēia ka ora-pro-nobis i koho maikaʻi i ka papaʻai, e hoʻonui ai i ka ʻike protein, ʻo ia hoʻi no nā poʻe e pili ana i kahi nohona ʻokoʻa, e like me ka veganism a me nā vegetarianism.

2. Kōkua i ka pohō kaumaha

Ma muli o ka waiwai o ka protein a no ka mea waiwai i nā olonā, kōkua ʻo ora-pro-nobis me ka pohō o ke kaumaha ke hāpai nei ia i ka māʻona, a ʻoiai he meaʻai calorie haʻahaʻa.

3. Hoʻonui i ka hana o ka ʻōpū

Ma muli o ka nui o nā olonā, kōkua ka ʻai ʻana o ora-pro-nobis me ka digestion a me ka hana kūpono ʻana o ka ʻōpū, e pale ana i ka paʻa paʻa ʻana, ke kūkulu ʻana o nā polyps a me nā pūpū ʻōpū.

4. Kāohi i ka anemia

He nui ka hao o ka ora-pro-nobis i loko o kāna haku mele, kahi kumu ʻoi aku o kēia mineral ke hoʻohālikelike ʻia me nā meaʻai ʻē aʻe i manaʻo ʻia he kumu hao, e like me beets, kale a spinach. Eia nō naʻe, no ka pale ʻana i ka anemia, pono e hoʻopili pū ʻia ka fero me ka lāʻau C, kahi mea ʻē aʻe i loaʻa i nā nui i kēia mea kanu. No laila, hiki i nā lau ora-pro-nobis ke manaʻo ʻia he kōkua maikaʻi e pale aku i ka anemia.

5. Kāohi i ka ʻelemakule

Ma muli o ka nui o nā wikamina me ka mana antioxidant, e like me nā wikamina A a me C, ʻo ka ʻai ʻana o ora-pro-nobis e kōkua i ka hōʻemi a i ʻole ke kāohi ʻana i nā mea i hōʻino ʻia i nā hunaola. Kōkua kēia i ka pale ʻana i ka ʻelemakule o ka ʻili, kōkua i ke olakino o ka lauoho a me nā kui, me ka hoʻomaikaʻi i ka ʻike. No ka mea waiwai ia i ka wikamina C, kōkua pū ia i ka hoʻoikaika ʻana i ka pale.

6. Hoʻoikaika i nā iwi a me nā niho

Kōkua ka ora-pro-nobis i ka hoʻoikaika ʻana i nā iwi a me nā niho, ʻoiai he nui ka maikaʻi o ka calcium i loko o kāna lau lau, 79 mg no 100 g lau, ʻo ia ka mea i ʻoi aku i ka hapalua o ka waiū i hāʻawi ʻia. 125 mg no 100 ml. ʻOiai ʻaʻole ia he mea pani no ka waiū, hiki ke hoʻohana ʻia i mea hoʻohui.

ʻIkepili Nutritional

Nā meaʻai me ka ora-pro-nobis

Hiki ke hoʻokomo maʻalahi ʻia i kāna lau momona a ʻai i ka papaʻai, e hoʻohana ʻia ana i nā hoʻomākaukau like ʻole e like me ka palaoa, nā salakeke, nā hoʻopihapiha, nā ʻai, nā pai a me nā pasta. He mea maʻalahi ka hoʻomākaukau ʻana o ka lau o nā mea kanu, no ka mea, hana ʻia e like me nā mea kanu i hoʻohana mau ʻia i ka kuke ʻana.

1. Pie paʻakai

Nā Pono

• 4 hua holoʻokoʻa;
• 1 kīʻaha kī;
• 2 mau kīʻaha (tī) o ka waiū;
• 2 mau kīʻaha palaoa palaoa;
• ½ kīʻaha (tī) o ka ʻakaʻoki ʻokiʻoki;
• 1 punetēpō o ka palaoa kālua;
• 1 kīʻaha o nā lau ora-pro-nobis i ʻoki ʻia;
• 2 mau kīʻaha (tī) o ka tī hou grated;
• 2 kini sardine;
• ʻO Oregano a me ka paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau

Pākuʻi i nā mea hoʻohui āpau i ka blender (koe wale ka ora-pro-nobis, ka tī a me nā sardine). E hamo i kahi pā me ka aila, e kau i ka hapalua o ka palaoa, ka ora-pro-nobis, ka tī a me ka oregano ma luna. Uhi me ke koena o ka palaoa. Kuʻi i kahi hua manu āpau a kāwili ma luna o ka palaoa. Hoʻomoʻa i ka umu waena.

2. Mīkini pesto

Nā Pono

• 1 kīʻaha (tī) o nā lau ora-pro-nobis i nahaehae ʻia e ka lima;
• ½ kālika o kālika;
• ½ kīʻaha (tī) o ka waiū minas hapa-i hoʻōla ʻia;
• 1/3 kīʻaha (ti) o nā nati Brazil;
• ½ kīʻaha o ka aila ʻoliva a i ʻole aila nut o Brazil

Hoʻomākaukau hoʻomākaukau

Knead i ka ora-pro-nobis i ka pestle, e hoʻomoʻi i ka kālika, nā nīnū a me ka tī. E hoʻohui mālie i ka aila. Knead a hiki i ka lilo ʻana i palaki homogeneous.

3. Ka wai ʻōmaʻomaʻo

Nā Pono

• 4 mau ohia;
• 200 ml o ka wai;
• 6 lau sorrel;
• 8 lau-pro-nobis lau;
• 1 teaspoon o ka ʻāpala ginger hou.

Hoʻomākaukau hoʻomākaukau

E kuʻi i nā meaʻai āpau i ka blender a lilo i wai momona mānoanoa. Hoʻopili ma waena o kahi kānana maikaʻi a lawelawe.