Nā Plantain: Nā Mea Pono Nutr a me nā Pōmaikaʻi olakino

Anter

• 1. Nutritious
• 2. ʻO ke olakino Digestive
• 3. Hoʻoponopono kaumaha
• 4. kiʻekiʻe ma nā antioxidants
• 5. Maikaʻi i kou puʻuwai
• 6. Pākuʻi (e like me kaʻuala!)
• Ma hea e loaʻa ai iā lākou

Hōʻike Overview

ʻO nā plantain ka mea momona liʻiliʻi, starchier kūlike i ka maiʻa. ʻO ka maiʻa momona, i kapa ʻia i kekahi manawa he "maiʻa maiʻa" ʻoi aku ka makemake nui ʻia ma United States a me ʻEulopa, akā he mea nui ka plantain no nā poʻe ma nā ʻāina tropical.

ʻAʻole like me ka maiʻa meaʻai, nā mea kanu i aneane kuke ma mua o ka ʻai ʻana. ʻO ka ʻoiaʻiʻo, ʻono lākou i ka maka weliweli loa, no laila mai hoʻopunipuni ʻia e kā lākou ʻano hiʻohiʻona maiʻa.

ʻO nā mea kanu i kuke ʻia kahi nutritional like loa me kahi uala, calorie-wisdom, akā loaʻa i loko o kekahi mau huaora a me nā minelala. ʻO lākou kahi kumu waiwai o ka fiber, nā wikamina A, C, a me B-6, a me nā minelala a me ka potassium.

Hāʻawi kēia mea ʻai hūnā hūnā i kahi huakaʻi i kāu hale kūʻai kūloko. E heluhelu e aʻo ai no ke aha.

1. Nutritious

ʻO nā plantain kahi waiwai waiwai o nā huakini paʻakikī, nā wikamina, a me nā minelala, a maʻalahi ka ʻai. Ma ke ʻano he meaʻai nui, ʻo nā plantain ka uku nui o nā miliona o nā kānaka he mau kenekulia.

Eia ke kumu no hoʻokahi kīʻaha o nā mea kanu melemele i hoʻomoʻa ʻia (139 gram), e like me ka United States Department of Agriculture (USDA). E loli ka meaʻai i ka kaila kuke.

ʻO nā plantain kahi kumu maikaʻi ʻole o ka protein a me ka momona, no laila hōʻike wale lākou i hoʻokahi ʻāpana o kahi papaʻai olakino, kaulike - like me nā ʻano nui i ʻAmelika Hui Pū ʻIa.

2. ʻO ke olakino Digestive

He mea nui ka pulupulu no ka mea hāpai ia i ka maʻamau o ka ʻōpū. Palupalu ka pulupulu i kāu pahu a hoʻonui i ka nui a me ke kaupaona.

ʻOi aku ka maʻalahi o nā noho nunui a ʻoi aku ka pale ʻana i ka paʻa paʻa.

ʻO ka ʻai ʻana i ka papaʻai fiber kiʻekiʻe hiki ke hōʻemi i kou makaʻi o hemorrhoids a me nā ʻeke liʻiliʻi i loko o kou ʻōpū nui i ʻike ʻia ʻo ka maʻi diverticular. Hoʻonui ka pulupulu i ka piha, hoʻolohi i ka digestion, a kōkua paha i ka mālama ʻana i ka cholesterol.

3. Hoʻoponopono kaumaha

ʻAʻole pono ka Carb carbohydrates i kahi mea maikaʻi ʻole no ka mālama ʻana i ke kaumaha e like me ka manaʻo o ka hapanui. ʻO ka fiber a me ka starch i loaʻa i nā plantain he carbs paʻakikī.

ʻOi aku ka liʻiliʻi o ka hana ʻana o nā carbs puluniu a paʻakikī a ʻoi aku ka lawe ʻia ʻana ma mua o ka carbs maʻalahi i loaʻa i nā meaʻai i hoʻoponopono ʻia. Mālama lākou iā ʻoe i ka māʻona a ʻoi aku ka māʻona no ka lōʻihi ma hope o ka pāʻina ʻana, kahi e hōʻemi ai i ka meaʻai māmā i nā meaʻai maikaʻi ʻole.

4. kiʻekiʻe ma nā antioxidants

Loaʻa i nā Plantains kahi nui maikaʻi o kāu lā i koi ʻia no ka wikamina C i hoʻokahi kīʻaha. Hana kēia huaola ma ke ʻano he antioxidant i hiki ke kōkua i ka hoʻonui ʻana i kāu ʻōnaehana pale.

Ma ke ʻano he antioxidant, hiki iā ia ke pale i kou kino i ka hōʻino kūwewe manuahi e pili ana i ka ʻelemakule, maʻi puʻuwai, a me kekahi ʻano o ka maʻi ʻaʻai.

Ua loaʻa kahi noiʻi i kahi pilina kūwaha ma waena o ka lawe ʻana i ka wikamina C a me ka lung, ka umauma, ke kolona, ​​ka ʻōpū, ka esophagus, a me nā ʻano ʻino ʻē aʻe.

Ua ʻike ʻia ka poʻe me ka maʻi ʻaʻai e loaʻa i nā kolokolo koko haʻahaʻa o nā kōmole C.

5. Maikaʻi i kou puʻuwai

ʻO ka nui o ka potasiuma i loaʻa i nā mea kanu he mea nui ia no ka mālama ʻana i ka cell a me nā wai o ke kino e kaohi ai i ka helu o kou puʻuwai a me ke kaomi koko

Kōkua ka fiber i nā mea kanu i ka hoʻohaʻahaʻa i kāu kolesterol, a ʻo ia ka mea e mālama i kou puʻuwai i kahi maikaʻi.

6. Pākuʻi (e like me kaʻuala!)

Hiki paha iā ʻoe ke ʻike ma nā plantain i kālua ʻia a pulu i ka hamo ma ke ʻano he ʻaoʻao ʻaoʻao i loko o kahi hale ʻaina, malia paha hoʻopili ʻia me ka kirimaʻawaʻawa. ʻOiai lākou e ʻono loa ai, ʻaʻole i koho pono nā mea kanu palai i kahi koho olakino inā palai i kahi aila maikaʻi ʻole.

ʻOi aku ka maikaʻi o ka noʻonoʻo ʻana i nā mea kanu me he mea kanu starchy a i ʻole he mea pani no kaʻuala. ʻO kā lākou ʻano a me ka ʻono māmā e ʻālohilohi maoli inā kālua ʻia a ʻoa paha.

Hiki iā ʻoe ke hoʻohui i nā mea kanu i ʻāpana o kahi mea ʻai- a i ʻole mea ʻai lau nahele (e like me kēia!) A i ʻole hoʻomoʻa iā lākou ma ka iʻa.

ʻO nā plantain kahi koho maikaʻi loa no nā papa hana gluten-ʻole a paleo-friendly paha, e like me nā paleo paleo. Inā ʻoe e manaʻo hou aku i kahi adventurous, e hoʻāʻo i nā plantain pala a i ʻole boronía (plantain a me eggplant).

Ma hea e loaʻa ai iā lākou

Ulu nā plantain i nā ʻāina tropical ma ka hune o ka honua mai Central a me ʻAmelika Hema a i ka Caribbean, ʻApelika, a me ka Hikina Hema ʻo Asia. Ma ke ʻano he hua ʻole nonseasonal, loaʻa nā mea kanu i ka makahiki holoʻokoʻa.

Ua manaʻo ʻia lākou he meaʻai nui i nā wahi he nui, ke hāʻawi nei i kahi kumu waiwai nui o nā calori i nā poʻe i ka tropic.

ʻO ka mea pōmaikaʻi, hiki ke ʻike maʻalahi ʻia nā plantain i nā supermarkets a me nā hale kūʻai. ʻOiai ʻoi aku ka nui ma mua o ka lawe ʻana o kāu kaula kūʻai mea kūʻai kūloko i nā mea kanu, inā pilikia ʻoe i ka loaʻa ʻana iā lākou, e hoʻāʻo i kahi hale kūʻai mea Lākina a me ʻAsia paha.

ʻO kekahi mea hou aʻe: Kūpono nā Plantain! E like me ka maiʻa, hiki iā ʻoe ke loaʻa maʻa mau i nā plantain no ka liʻiliʻi o hoʻokahi kālā.

Ua kākau ʻo Jacquelyn Cafasso i kahi mea kākau a me ka mea noiʻi noiʻi i ka wahi olakino a me nā mea lapaʻau mai kona puka ʻana me ke kekelē i ka biology mai ke Kulanui ʻo Cornell. He kama'āina ʻo Long Island, NY, ua neʻe ʻo ia i Kapalakiko ma hope o ke koleke a laila ua hoʻomaha iki ʻo ia e huakaʻi i ka honua. I ka makahiki 2015, ua neʻe mai ʻo Jacquelyn mai Kaleponi lā a hiki i Sunnier Gainesville, Florida, kahi nona nā ʻeka he 7 a me 58 mau lāʻau hua. Makemake ʻo ia i ke kokoleka, pizza, ka hele wāwae, yoga, soccer, a me capoeira Brazil. E launa me ia ma LinkedIn.