Pono ʻoe e hoʻopulu i nā ʻalemona ma mua o ka ʻai ʻana iā lākou?

Anter

• Nā pōmaikaʻi kūpono o ka ʻūmū almond
• Hiki ke maʻalahi i kā lākou digestion
• Hiki ke hoʻonui i kou omo ʻana i kekahi mau meaʻai
• Makemake paha kekahi poʻe i ka ʻono a me ke ʻano
• Pehea e pulu ai i nā ʻalemona
• E pulu ʻoe i nā ʻalemona?
• Ke laina lalo

ʻO ka ʻalemona kahi meaʻai māmā makemake nui ʻia i nā meaola he nui, e like me ka momona a me nā momona momona ().

ʻO lākou kekahi kumu waiwai maikaʻi loa o ka wikamina E, ka mea e pale ai i kāu mau pūnaewele mai ka hōʻino ().

ʻOiai he nui ka poʻe e leʻaleʻa iā lākou maka a kāwili ʻia paha, noʻonoʻo paha ʻoe no ke aha e makemake ai nā poʻe ʻē aʻe e hoʻopulu iā lākou ma mua o ka ʻai ʻana.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻūmū ʻana i nā ʻalemone.

Nā pōmaikaʻi kūpono o ka ʻūmū almond

Hōʻike ka noiʻi e hāʻawi nā almond i pulu i kekahi mau pono olakino.

Hiki ke maʻalahi i kā lākou digestion

Loaʻa i nā ʻalemona i kahi ʻano paʻakikī a paʻakikī e hiki ke paʻakikī iā lākou e wī ().

Eia nō naʻe, palupalu iā lākou, e hoʻomāmā ai i kou kino e haki (,).

Hoʻokomo pū nā ʻalemona i nā antinutrients, ka mea hiki ke hoʻopōʻino i ka digestion a me ka omo ʻana o kekahi mau meaʻai, e like me ka calcium, ka hao, ka zinc, a me ka magnesium (, 7).

ʻOiai ka noiʻi e hōʻike ana hiki i ka pulu ʻana ke hoʻoliʻiliʻi nui i nā pae antinutrient i nā hua a me nā legum, aia ka palena o nā hōʻike no ka pono o ke kuʻu ʻana i nā ʻalemona a i ʻole nā ​​hua lāʻau (,).

I hoʻokahi o nā noi ʻana, ʻo ka hoʻomoʻi ʻana i nā ʻalemona i ka mahana o ka lumi no 24 mau hola i hoʻēmi i nā kiʻekiʻe o ka acid acid - akā ma lalo o 5% ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka hoʻohaʻahaʻa ʻana i nā ʻalemona ʻokiʻoki i ka wai paʻakai no 12 mau hola i hopena i kahi liʻiliʻi - akā koʻikoʻi - 4% hōʻemi i nā pae acidic phytic (11).

ʻO ka mea nui, he 8 mau pule i hoʻopaʻa ʻia ma 76 mau mākua i hoʻoholo ai ʻaʻole i ʻike ʻia ka pulu ʻana e hoʻomaikaʻi i nā ʻōnaehana digestive. Hoʻohui ʻia, like nā pae o ka acid acid a ʻoi paha ke kiʻekiʻe i nā ʻalemona i pulu ʻia, ke hoʻohālikelike ʻia me nā mea maka ().

Ma ke ʻano holoʻokoʻa, ua kāwili ʻia ka noiʻi inā hoʻemi ka hoʻohaʻahaʻa i nā antinutrients a i ʻole kōkua i nā ʻōnaehana digestive.

Hiki ke hoʻonui i kou omo ʻana i kekahi mau meaʻai

Hoʻomaʻalahi paha ka pulu ʻana i ka ʻalemona, e hoʻonui ana i ka loaʻa o ka nutrient.

Hōʻike ka noiʻi i ka wāwahi ʻana i nā ʻalemona i nā ʻāpana liʻiliʻi ma o ka nau ʻana a ʻoki ʻana paha e hiki ai i nā meaola ke hoʻokuʻu hou a komo - ʻoiaʻiʻo nā momona (,).

Hoʻohui ʻia, hiki i nā enzyme digestive ke wāwahi a komo i nā meaola me ka maikaʻi (,,).

Eia nō naʻe, ua hōʻike hoʻokahi kahi noiʻi i ka pulu ʻana i nā ʻalemona holoʻokoʻa i ka hopena a i ʻole ka hopena i ka loaʻa ʻana o kekahi mau minelala, e like me ka hao, calcium, magnesium, phosphorus, a me zinc (11).

I ka ʻoiaʻiʻo, i ka wā i ʻokiʻoki ʻia ai nā ʻalemona ma mua o ka pulu ʻana, ua hoʻemi ʻia ka nui o kēia mau minela - ʻoiai e iho ana nā pae o ka acidic acid (11).

Pēlā, hiki ke kōkua i ka pulu ʻana i ka momona, akā, ʻo ka mea like, hoʻoliʻiliʻi i ka loaʻa ʻana o ka mineral.

Makemake paha kekahi poʻe i ka ʻono a me ke ʻano

Hoʻopili pū ka pulu ʻana i ke ʻano a me ka ʻono o nā ʻalemona.

Paʻakiki a mānoanoa hoʻi nā ʻalemona maka, me kahi ʻono ʻawaʻawa iki ma muli o kā lākou tannins ().

Ke pulu, lilo lākou i mea palupalu, ʻemi i ka ʻawaʻawa, a me ka hoʻāʻo ʻana i ka buttery, kahi e ʻoluʻolu ai i kekahi mau kānaka.

ʻOi aku ka palupalu o nā ʻalemona i pulu ʻia, ʻoi aku ka liʻiliʻi o ka ʻono ma mua o nā mea maka. Maʻalahi paha lākou e hōʻiliʻili, kahi hiki ke hoʻonui i kou omo ʻana i kekahi mau mea momona. ʻO nā mea like āpau, huikau nā hōʻike, a pono hou ka noiʻi.

Pehea e pulu ai i nā ʻalemona

Maʻalahi ka pulu ʻana i nā ʻalemona - a ʻoi aku ka liʻiliʻi ma mua o ke kūʻai ʻana i nā mea i pulu mua ʻia i ka hale kūʻai.

Eia kahi ala maʻalahi e hoʻopulu iā lākou i ka pō:

1. E hoʻonoho i nā ʻalemona i loko o kahi pola, e hoʻomoʻi i ka wai mehana wai piha e uhi pono ai iā lākou, a kāpīpī ma kahi o 1 teaspoon o ka paʻakai no kēlā me kēia kīʻaha (140 gram) o nā nati.
2. Uhi i ka pola a e waiho ia ma luna o kāu countertop i ka pō, a i ʻole no 8-12 mau hola.
3. E hoʻopau a holoi. Inā koho ʻoe, hiki iā ʻoe ke wehe i nā ʻili no kahi ʻano maʻalahi.
4. E hoʻomaloʻo i nā ʻalemona me ka hoʻohana ʻana i kahi kāwele pepa maʻemaʻe.

Hiki ke ʻai koke ʻia nā hua wai i pulu ʻia.

No kahi wili crunchier, hiki iā ʻoe ke hoʻomaloʻo iā lākou ma o kekahi mau ʻano:

• Hoʻomoʻa. Hoʻopau i kāu umu i 175^oF (79^oC) a kau i nā ʻalemona ma ka pepa bakena. Hoʻomoʻa no 12-24 mau hola, a i ʻole maloʻo.
• Hoʻomake wai. E hohola i nā nū i pulu i kahi papa like ma hoʻokahi a i ʻole ʻelua mau pā. E hoʻonoho i kāu dehydrator i 155^oF (68)^oC) a holo no 12 mau hola, a i ʻole a crunchy paha.

ʻOi aku ka maikaʻi o ka mālama ʻana i nā ʻalemona i pulu i loko o ka pahu airtight i loko o kāu pahu hau.

E hoʻopulu i nā ʻalemona ma ka home, e uhi maʻalahi iā lākou me ka wai i loko o kahi pola a e noho no 8-12 mau hola. Inā makemake ʻoe i kahi ʻano crunchier, hiki iā ʻoe ke hoʻomaloʻo iā lākou i ka umu a i ʻole ka mea make wai.

E pulu ʻoe i nā ʻalemona?

ʻOiai ke kuʻu ʻia ʻana e alakaʻi i kekahi mau hoʻomaikaʻi ʻana i ka digestion a me ka loaʻa pono o ka nutrient, ʻo nā ʻalemona alalai ʻole ʻia kahi mea olakino maikaʻi i kāu papaʻai.

ʻO kēia mau nati kahi kumu maikaʻi o ka fiber, protein, a me nā momona momona, a me kahi kumu maikaʻi loa o ka huaora E, manganese, a me ka magnesium ().

Eia kekahi, waiwai nā ʻili i nā antioxidant, keu aku i nā polyphenols, i pale aku ai i nā maʻi kūlohelohe, e like me ka maʻi puʻuwai a me ka maʻi diabetes 2 (,,).

Hoʻopili ka lawe almond maʻamau me ka pohō kaumaha, hoʻemi i nā kiʻekiʻe kolamu LDL (maikaʻi), a hoʻonui i nā kiʻekiʻe HDL (maikaʻi) kolesterol, kaohi kō kō, a me ka piha.

Eia kekahi, ʻo ka ʻai ʻana i nā tannins a me nā waikawa phytic ʻaʻole ia he mea weliweli, ʻoiai ua hōʻike ʻia nā antinutrients ʻelua e hōʻike i nā hopena antioxidant a pale aku i nā maʻi puʻuwai a me kekahi ʻano o ka maʻi ʻaʻai (,,).

Inā pulu a pulu paha, waiwai ka ʻalemona i nā meaola he nui a pili pū me ka hoʻomaikaʻi ʻana i ka olakino puʻuwai, ka mālama kō kō, a me ke kaupaona.

Ke laina lalo

Hiki ke hoʻomaikaʻi i nā ʻalemona palu i ko lākou digestibility a hoʻonui i ka lawe ʻana i kekahi mau meaola. E makemake wale paha ʻoe i ka ʻono a me ke ʻano.

Eia nō naʻe, ʻaʻole pono ʻoe e pulu i kēia mau nati e ʻoliʻoli ai i ko lākou pono olakino.

Hāʻawi nā ʻalemona ʻelua a me nā ʻalemona maka i nā mea waiwai nui, e like me nā antioxidant, puluniu, a me nā momona momona