Wakame: he aha ia, he aha nā pōmaikaʻi a pehea e ʻai ai

Anter

• He aha nā pono
• ʻIkepili Nutritional
• He palekana paha ka hoʻopau ʻana i ka wakame?
• ʻO wai ka mea pono ʻole e ʻai
• Nā meaʻai me ka wakame
• 1. Laiki, wakame a me ka salakeke kukama
• 2. Salemona a me wakame salakeke

ʻO Wakame kahi ʻano kelp me ka inoa ʻepekema Undaria pinnatifida, ʻai nui ʻia ma ʻAsia, waiwai i ka protein a haʻahaʻa i nā calorie, e hana ana i kahi koho maikaʻi loa e hāpai i ka pohō o ke kaumaha ke hoʻopili ʻia i kahi papaʻai olakino.

Hoʻohui ʻia, momona loa kēia limu, ʻoiai he kumu maikaʻi loa ia o nā huaora B a me nā minelala e like me ka calcium, magnesium a me iodine. Loaʻa iā Wakame nā anti-inflammatory a me nā waiwai antioxidant, e hōʻike nei i nā pono olakino.

He aha nā pono

ʻO kekahi o nā pono olakino i loaʻa iā Wakame:

• Paipai i ka hoʻemi kaumaha no ka loaʻa ʻana o nā kālani liʻiliʻi. Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hiki ke hoʻonui i ka māʻona a hoʻoliʻiliʻi i ka ʻai o ka meaʻai, ma muli o ka nui o ka fiber, kahi gel i loko o ka ʻōpū a hoʻolohi i kona ninini ʻana. Eia nō naʻe, he hopena nā hopena ma ka pohō kaumaha lōʻihi;
• Hāʻawi i ka pale ʻana i ka wā ʻelemakule, no ka mea waiwai ia i nā antioxidants, e like me ka wikamina C, E a me ka beta-carotene;
• Hāʻawi i ke olakino lolo, no ka mea waiwai i ka choline, kahi mea kōkua mua o ka acetylcholine, kahi neurotransmitter nui, e kōkua ana e hoʻomaikaʻi i ka hoʻomanaʻo a hoʻoikaika i ke aʻo ʻana;
• Kōkua i ka hōʻemi ʻana i ka maikaʻi o ka cholesterol (LDL) no ka mea waiwai ia i nā antioxidant, hoʻemi i ka makaʻi o ka maʻi puʻuwai. Hoʻohui ʻia, hōʻike ʻia kekahi mau noiʻi e hiki iā ia ke kāohi i ka lawe ʻana o ka cholesterol ma ka pae ʻōpū, akā naʻe, pono ʻia nā noiʻi hou e hōʻoia i kēia hopena.
• Hoʻonui i ka hana thyroid, ke hoʻopau ʻia i ka hoʻohaʻahaʻa, no ka mea waiwai i ka iodine, kahi mineral koʻikoʻi no ka hana ʻana o nā hormone thyroid.

Eia hou, no ka mea waiwai ia i ka protein, ke ʻai pū ʻia me nā hua a me nā mea kanu ʻē aʻe, he koho maikaʻi loa ia no nā mea ʻai a mea ʻai paha.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka ʻike olakino no 100 g o Wakame.

He palekana paha ka hoʻopau ʻana i ka wakame?

Hiki ke hoʻopau palekana ʻia ʻo Wakame, ʻoiai ka lōʻihi i ke ala kaulike. ʻAʻole i hoʻokumu ʻia ka nui o kēlā me kēia lā, akā naʻe, hōʻike kahi ʻepekema ʻaʻole pono ʻoe e ʻai ma mua o 10 a 20 mau limu o ka limu i kēlā lā i kēia lā, e hōʻalo i ka nui o nā iodine i ʻōlelo ʻia i kēlā me kēia lā.

ʻO kekahi ala e hōʻemi ai i ka iodine ʻike e hoʻopau i ka wakame i hui pū ʻia me nā meaʻai i loaʻa nā mea e hoʻoliʻiliʻi ai i ka lawe ʻana o iodine e ka thyroid, e like me broccoli, kale, bok-choy a pak-choi a me soy.

ʻO wai ka mea pono ʻole e ʻai

Ma muli o ka ʻike iodine kiʻekiʻe, pono e hōʻalo ʻia ʻo Wakame e ka poʻe e ʻeha ana i nā pilikia thyroid, ʻoi aku ka hyperthyroidism, no ka mea hiki ke hoʻololi i ka hana ʻana o nā homone thyroid a hoʻonui i ka maʻi.

Eia hou, i ka hihia o nā wahine hāpai a me nā keiki, pono e kaupalena ʻia kā lākou ʻai ʻana, i mea e pale aku ai i ka nui o ka ʻai iodine.

Nā meaʻai me ka wakame

1. Laiki, wakame a me ka salakeke kukama

Nā Pono (4 lawelawe)

• 100 gram o wakame i hoʻomake i ka wai;
• 200 gram o ka tuna;
• 1 kīʻaha a me ka hapalua o ka laiki keʻokeʻo;
• 1 kukama ʻoki;
• 1 avocado diced;
• 1 punetēpō o nā ʻanoʻano sesame keʻokeʻo;
• Mākala soya e ʻono ai.

Hoʻomākaukau hoʻomākaukau

Hoʻomoʻa i ka laiki a hoʻokomo iā ia ma ke ʻano o ke pā. Hoʻopulu i ka wakame a kau ma luna o ka laiki a me ke koena o nā mea hana. E lawelawe me ka mea ʻono.

2. Salemona a me wakame salakeke

Nā Pono (Nā lawelawe 2)

• 20 gram o ka wakame;
• 120 gram o ka salemona puhi;
• 6 mau walnuts ʻokiʻoki;
• 1 manga, ʻoki ʻia i loko o nā pahu
• 1 punetēpō o nā ʻanoʻano sesame ʻeleʻele;
• Mākala soya e ʻono ai.

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā meaʻai āpau a hoʻowali i ka salakeke me ka soy soga e ʻono ai.

3. Wakame Ramen

Nā Pono (4 lawelawe)

• 1/2 kīʻaha o ka wakame i hoʻomake ʻia;
• 300 gram o ka laiki noodles;
• 6 mau kīʻaha o ka palaʻai mea kanu;
• 2 mau kīʻaha o nā hāhi i kāhi ʻia;
• 1 punetēpō o nā ʻanoʻano sesame;
• 3 mau kīʻaha o nā mea kanu e ʻono ai (ka milo, chard a me nā kāloti, no ka laʻana);
• 4 mau ʻoka kālika i hū ʻia;
• 3 onioni kaulike, ʻoki
• 1 he punetune o ka aila sesame;
• 1 he punetune o ka aila 'aila;
• Mīkini kope, ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau

I loko o ka ipu hao, kau i ka ʻaila sesame a pala i ka kālika.Hoʻohui i ka waihona mea kanu a, ke paila ia, hoʻemi i ka mahana a kuke ma kahi ahi liʻiliʻi. I loko o ka pā palai, e hoʻomoʻi i ka aila a me nā ʻulā a hiki i ke gula, a me ka wā me ka ʻāpana o ka paʻakai a me ka pepa.

A laila hoʻohui i ka wakame a me ka mea soy i ka waihona a waiho ʻia. I loko o kahi ipu nui o ka wai, kuke i ka pasta a hiki i al dente, hoʻokahe a hoʻokaʻawale i 4 mau kīʻaha, a me ke kai, nā mea ʻai, ka ʻaka a me nā hua. ʻO ka hope, e kāpīpī i nā ʻanoʻano sesame.