Plantains vs. maiʻa: He aha ka ʻokoʻa?

Anter

• He aha nā maiʻa a me nā lau nahele?
• Maiʻa
• Plantain
• Nui a lākou i ka maʻamau
• Nutritious loa lāua
• Loaʻa iā lākou kekahi mau pono olakino
• ʻOkoʻa loa kā lākou hoʻohana kuke ʻana
• Ke kuke ʻana me ka maiʻa
• Ke kuke ʻana me nā mea kanu
• ʻO wai ke olakino?
• Ka Laina Lalo

ʻO ka maiʻa kahi meaʻai i nā hīnaʻi hua hua hale he nui. ʻAʻole nō kaulana ʻo Plantains.

Maʻalahi e huikau i kahi plantain me ka maiʻa no ka mea like like ke ʻano.

Eia nō naʻe, inā ʻoe e pani i kahi plantain no ka maiʻa i kahi papa hana, kahaha paha ʻoe i kā lākou ʻono ʻokoʻa loa.

E nānā ana kēia ʻatikala i nā mea like a me nā ʻokoʻa ma waena o ka maiʻa a me nā plantain, me kekahi o kā lākou hana culinary maʻamau.

He aha nā maiʻa a me nā lau nahele?

ʻAno ka maiʻa a me nā mea kanu, akā he mau ʻano ʻokoʻa kekahi i ka ʻono a me ka hoʻohana.

Maiʻa

ʻO ka "maiʻa" kahi manawa i hoʻohana ʻia no nā huaʻai e hiki ke ʻai i hana ʻia e nā mea kanu nunui a me nā lau nahele i ke ʻano Musa. 'Otanlelo Botanically, ʻo ka maiʻa kahi ʻano berry (1).

Hoʻohana mau ʻia ka maiʻa ma ʻAmelika ʻAkau ʻAkau a me ʻEulopa, ʻoiai no Asia Hikina lākou. He ʻano lōʻihi a lahilahi ko ka maiʻa a uhi ʻia e kahi ʻili mānoanoa.

Aia nā ʻano maiʻa like ʻole. Eia nō naʻe, i nā moʻomeheu Komohana, ka huaʻōlelo "maiʻa" e kuhikuhi maʻamau i ka ʻano momona, melemele.

He ʻōmaʻomaʻo ka ʻili o waho, paʻakikī a paʻakikī e ʻili ke hele a pala ʻole.

Ke pala, hoʻololi ka ʻili i melemele ʻōniʻoniʻo, a ukali ʻia e ke kala ʻeleʻele ʻeleʻele. E maʻalahi ka maʻalahi o ka ihi.

Hiki ke ʻai maka a maiʻa paha ka maiʻa, a ʻoi aku ka momona o kaʻiʻo i ʻai o ka hua, ʻeleʻele a palupalu hoʻi i ka wā pala.

Plantain

ʻO ka huaʻōlelo "plantain" e pili ana i kahi ʻano maiʻa me kahi ʻano ʻono ʻokoʻa loa a me ka noi culinary ma mua o ka maiʻa momona, melemele a ka hapa nui e kamaʻāina ai.

E like me ka maiʻa, nā mea kanu mai No Hikina Hema Asia. Eia nō naʻe, ua ulu lākou i ka honua holoʻokoʻa, e like me India, ʻAigupita, Indonesia a me nā wahi tropical o ʻAmelika.

ʻOi aku ka nui a ʻoi aku ka paʻakikī o nā plantain ma mua o ka maiʻa, me ka ʻili mānoanoa ʻoi aku. He ʻōmaʻomaʻo paha, melemele a ʻeleʻele ʻeleʻele paha lākou.

He starchy nā plantain, paʻakikī a ʻono ʻole loa. Koi lākou i ka kuke ʻana, ʻoiai ʻaʻole ʻoluʻolu lākou e ʻai maka.

ʻO ka maiʻa a me nā mea kanu nā hua ʻelua i hele mai mai ka ʻohana like o nā mea kanu. ʻOiai ʻano like lākou, he ʻokoʻa ko lākou ʻaoʻao ʻono.

Nui a lākou i ka maʻamau

Ma waho o kā lākou hoʻohālikelike botanical, ʻo kekahi o nā like maopopo loa ma waena o nā plantain a me nā maiʻa ko lākou helehelena.

Akā ʻaʻole pau kā lākou mau mea maʻamau i laila. I ka ʻoiaʻiʻo, kaʻana like lākou i kekahi mau ʻano nutritional a me ka hoʻoikaika ʻana i ke olakino.

Nutritious loa lāua

ʻO nā mea kanu a me nā maiʻa kahi kumu maikaʻi o nā meaola nui e like me ka potassium, magnesium, vitamina C, puluniu a me nā hui antioxidant (2, 3,).

Ma lalo iho nei ka ʻike no ka meaʻai no 100 gram (ma kahi o ka ʻeke 1/2) o ka maiʻa a me nā mea kanu.

Hāʻawi lāua i kahi kumu olakino o nā carbohydrates paʻakikī. Loaʻa i nā Plantains he 31 mau kolamu o nā carbs ma 100-gram lawelawe, ʻo ka maiʻa e pili ana i 23 mau gram. Eia nō naʻe, hiki ke hoʻololi i kēia nui ma muli o ka pala o nā hua (2, 3).

ʻO ka ʻokoʻa nui ka ʻoi aku o nā carbs i ka maiʻa mai nā mai kō, akā ʻoi aku ka nui o nā kāpena i nā mea kanu mai ka starch.

Loaʻa iā lākou i kahi nui o nā calorie - e pili ana i 89-120 mau calorie no 100-gram lawelawe. ʻAʻole hāʻawi kekahi o lākou i kahi kumu nui o ka momona a protein paha (2, 3).

Loaʻa iā lākou kekahi mau pono olakino

Ma muli o ka like ʻana o ka maiʻa a me nā plantain he ʻano like me ka meaʻai, hāʻawi paha lākou i kekahi o nā pono olakino like.

Kuhi kekahi mau noiʻi e hiki i nā mea hoʻohui bioactive i nā mea kanu a me nā maiʻa ke loaʻa i nā hopena anti-inflammatory a me nā antioxidant ().

Loaʻa nā hua ʻelua i nā kiʻekiʻe o ka potassium, kahi mineral ʻaʻole lawa ka nui o ka poʻe. Hiki ke kōkua i ka lawe ʻana i ka potassium kūpono e hoʻohaʻahaʻa i ke kahe o ke koko a hoʻemi i ka maʻi maʻi puʻuwai (5,,).

He mea nui paha nā hua ʻelua i ka hoʻolaha ʻana i ke olakino digestive ma muli o kā lākou ʻike fiber (8).

ʻAno like ka maiʻa a me nā mea kanu i kā lākou ʻai pono, me nā huaora, nā minelala a me nā fiber. Kaʻana like lākou i nā pono olakino hiki.

ʻOkoʻa loa kā lākou hoʻohana kuke ʻana

ʻO ka ʻokoʻa nui ma waena o ka maiʻa a me nā lau nahele pehea lākou e hoʻohana ai i ka lumi kuke, ʻoiai i kekahi mau moʻomeheu ʻaʻohe ʻokoʻa ʻōlelo ma waena o kēia mau mea ʻelua.

I kekahi manawa ua kapa ʻia kahi plantain ma ke ʻano he "maiʻa kuke," ʻo ka ʻano momona ka mea i hoʻokaʻawale ʻia ma ke ʻano he "maiʻa ʻono."

Ke kuke ʻana me ka maiʻa

Ma muli o ka momona o lākou, hoʻohana pinepine ʻia ka maiʻa i nā meaʻono i kuke ʻia a me nā mea i hoʻomoʻa ʻia me nā pai, nā muffins a me nā berena wikiwiki.

ʻAi ʻia nō lākou e lākou iho, ma ke ʻāpana o ka salakeke hua, a i ʻole he mea ʻono a i ʻole ka porridge topping. E ʻūlū ʻia lākou i ka kokoleka a i ʻole hohola ʻia i ka toast me ka waiū bata.

Ke kuke ʻana me nā mea kanu

ʻOi aku ka maʻamau o nā plantain i nā kīʻaha Latina, Caribbean a me ʻApelika. Kūleʻa lākou a paʻakikī hoʻi i ka maka maka, me ka ʻili mānoanoa ʻoi aku ka nui ma mua o ka maiʻa.

ʻOi aku ka like o nā Plantain i kahi mea kanu ma mua o kahi hua ma nā ʻano ʻano culinary. Ma muli o ka liʻiliʻi o ke kō ma mua o ka maiʻa, hoʻohana pinepine ʻia lākou ma ke ʻano he ʻaoʻao ʻono a ʻāpana paha o kahi entrée.

E like me ka maiʻa, hoʻomaka lākou i ka ʻōmaʻomaʻo a holomua i kahi ʻeleʻele ʻeleʻele ʻeleʻele i ko lākou oʻo ʻana. ʻO ka pouli o lākou, ʻoi aku ka momona o lākou. Hiki ke ʻai ʻia nā plantain i kēlā me kēia wā o ke kaʻina hana oʻo, akā pono ʻoe i kahi pahi e ihi iā lākou.

Hoʻokiʻoki pinepine ʻia nā mea kanu ʻōmaʻomaʻo a me ka melemele, kālua ʻia a ʻai ʻia e like me ka hua i kapa ʻia he fritter pōhaku ʻalā, kahi ipu i makemake ʻia ma ka papa ʻaina ʻAmelika Latin a me Caribbean. Inā ʻoki lahilahi loa ma mua o ka palai ʻana, hiki ke ʻai ʻia lākou e like me ka ʻāpana.

ʻO kekahi kīʻaha maʻamau mai kēia mau ʻāina i kapa ʻia maduros. ʻOi aku ka momona o ka Maduros ma nā mea kanu kahi i oʻo loa, pala ʻia nā mea kanu ʻeleʻele a hoʻomoʻa ʻia i ka ʻaila a hiki i ka caramelize o waho.

ʻO nā ʻokoʻa nui loa ma waena o ka maiʻa a me nā mea kanu nā ʻano ʻono a me ka hana hoʻomākaukau. Kaulana ka maiʻa ma ka ʻAi ʻAmelika ʻAkau ʻAkau, ʻoiai ʻo nā plantain ka mea maʻamau i Caribbean, Latin American a me nā ipu ʻApelika.

ʻO wai ke olakino?

ʻAʻole ʻoi aku ka maiʻa a ʻo ka plantain paha i ka mea pono ʻē aʻe, ʻoiai he olakino loa lāua, nā meaʻai momona.

Eia nō naʻe, hiki i nā kuke kuke ke hoʻopili i ka ʻike olakino o kēia mau huaʻai, e hoʻonui ana a i ʻole olakino olakino. Heʻuʻuku kēia e pili ana i ka hua ponoʻī a me nā mea hou aku e hoʻohui i ka mea āu e hoʻohui nei.

Inā ʻoe e hopohopo e pili ana i ka mālama ʻana i ke kō kō, makemake ʻoe e nānā i nā ʻāpana o nā meaʻai ʻelua no ka mea aia nā mea ʻaiaola i hiki ke hoʻonui i ke kō kō.

E noʻonoʻo naʻe, ʻo nā mea kanu a me nā maiʻa nā meaʻai āpau i piha i ka fiber. Hiki paha i kēia ke kōkua i ka hoʻēmi ʻana i ke kō i ka piʻi ʻana o ke kō i loko o kekahi poʻe, ke hoʻohālikelike ʻia i nā mea i hoʻomaʻemaʻe ʻia, nā meaʻai i hana ʻia ʻaʻohe fiber ().

ʻO nā maiʻa a me nā mea kanu nā huaʻai olakino ʻelua, akā hiki i ka hoʻomākaukau kuke ke hana nui i ka hopena o nā hua i kāu olakino.

Ka Laina Lalo

Huikau maʻalahi ka maiʻa a me nā mea kanu ma muli o kā lākou ʻano kiʻi like, akā maʻalahi ʻoe e haʻi ʻokoʻa iā lākou ma hope o ka hoʻāʻo ʻana iā lākou.

ʻO kā lākou ʻike pono a me nā pono olakino hiki ke like, akā ʻaʻole like kā lākou noi ma ka lumi kuke.

He starchy nā plantains a loaʻa ka liʻiliʻi o ke kō ma mua o ka maiʻa. ʻOi aku lākou i kūpono no nā ipu ʻono, ʻoiai he maʻalahi ka maiʻa i nā mea ʻono a i ʻole iā lākou iho.

ʻO nā huaʻai ʻelua nā mea momona, nā meaʻai āpau a hiki ke hoʻopili ʻia ma ke ʻano he papaʻai pono.