He aha ka Heck He hū hānai, ʻoiaʻiʻo?

Anter

• He aha ka mea hū meaʻai?
• Eia nā mea hou aku e pili ana i kēlā mau pono olakino
• Pehea e ʻai ai i ka hū hānai
• ʻO "Cheesy" Chickpeas Roasted
• "Cheesy" Kale Chips
• Nānā no

Ua ʻike ʻoe i ka hū hānai i kāpīpī ʻia i nā salakeke a me nā mea ʻai i pūlehu ʻia, a ua lohe paha ʻoe i nā meaʻai e haʻi ana iā ʻoe e hana i mea hoʻohui mau i kāu mau papa, akā he aha lā ʻo ia hū hānai-a he aha nā pono olakino e hāʻawi ai? Ma ʻaneʻi, ʻo Jennie Miremadi, M.S., integrative nutritionist a me EFT practitioner, e hoʻomālamalama i kēia meaʻai nui, a i ʻole e ʻōlelo paha ʻoe, super flake?

He aha ka mea hū meaʻai?

Ua kapa pinepine ʻia ʻo "nooch," he ʻano hana ʻole o ka hū. e kiʻi iā ia ma nā pae mākaukau. Kupanaha nō naʻe, ʻaʻohe ona kō a i ʻole he ʻono ʻono, ʻoiai kona kumu ma luna o nā meaʻai i loaʻa i ke kō kūlohelohe. ʻOiaʻiʻo, ʻokoʻa loa ia. "ʻO ka mea hū meaʻai he ʻono momona, nutty, cheese-like e hiki ke hoʻonui i ka ʻono o nā kīʻaha vegan ʻono," wahi a Miremadi. A no ka mea e hele mai i nā pepelu melemele a i ʻole kahi pepa pauka, maʻalahi loa ia e "lepo" i nā meaʻai e kīki i kou ʻono a me nā pono olakino. (Ke ʻimi nei i nā ala ʻē aʻe e hōʻemi ai i ka waiū a ʻokiʻoki paha i nā calorie ma ka kaupalena ʻana i kāu tī

Eia nā mea hou aku e pili ana i kēlā mau pono olakino

Hoʻoikaika mau ʻia ka hū kō me nā wikamina B, e like me thiamin, riboflavin, niacin, wikamina B6 a me B12, i ʻōlelo ʻia e Miremadi, nā mea āpau e kōkua i ka hoʻohuli i ka meaʻai i wahie no laila ke hele nei ʻoe i ka lā me ka ikaika. He mea nui ka lāʻau B12 no nā mea ʻai lau a me nā mea ʻai. "Hiki iā lākou ke paʻakikī i ka loaʻa ʻana o ka nui o ka wikamina i loko o kā lākou papaʻai no ka mea aia maoli ia i nā huahana holoholona e like me ka iʻa, pipi, ate, a me nā huahana waiū, akā ʻaʻole ʻike maoli ʻia ia i nā meaʻai mea kanu," hoʻohui ʻo ia. Paipai ka National Institutes of Health iā 2.4 mcg o B12 i kēlā me kēia lā, no laila ke pīpī ʻana i ʻelua wale nō punetēpu o ka hū hānai ma nā mea kanu i hoʻomoʻa ʻia kahi ala maʻalahi e hālāwai me kāu palena liʻiliʻi o kēlā me kēia lā.

Bonus: 'sayslelo ʻo Miremadi kahi kumu hū o ka selenium a me ka zinc, kahi e kōkua ai i ka hoʻoikaika ʻana i ka hana immune, a me ʻekolu mau kolamu o ka puluniu a me ʻehiku mau kolamu o ka protein i loko o ʻelua puna. ʻai hoʻōla. (E nānā i kēia mau meaʻai māmā punahele punahele mai nā mea hoʻomaʻamaʻa.)

Pehea e ʻai ai i ka hū hānai

Mahalo i kona ʻono cheesy, ʻo ka hū hānai kahi mea hānai ʻole nui no nā mea hiki ʻole a koho paha e ʻai ʻole i ka waiū, wahi a Miremadi. "He ala maʻalahi ia e hoʻopili ai i ka ʻono cheese i ʻono ʻole i ka hoʻopunipuni nui," wahi āna. Pono e hoʻoikaika? "E kāpīpī iā ia ma ka popcorn, a i ʻole ma kahi o Parmesan, e hoʻohana ia mea i loko o ka ipu pesto," manaʻo ʻo ia. (E hoʻāʻo i kekahi o kēia mau 12 Resepo Pesto Ola i Kau ʻole i Pasta e hoʻomaka ai ʻoe.)

Inā makemake ʻoe e hoʻāʻo i kēia ʻano meaʻai a ʻaʻohe ou hoʻomanawanui i ka waiū, ua ʻōlelo ʻo Miremadi hiki iā ʻoe ke kāwili i kekahi i loko o ke kīʻaha o ka yogurt Greek (hiki i nā vegans ke hoʻohana i ka yogurt niu unsweetened) no kahi hui ʻono o ka ʻono momona. A no ka loaʻa ʻole o ka huaʻai B12 i nā mea ʻai, manaʻo ʻo ia e hoʻohui ia i nā meaʻai, nā ʻaoʻao, a me nā meaʻai māmā e loaʻa ai kahi nahu kaulike hou aʻe. Hiki iā ʻoe ke pume i kāu popcorn me kahi pīpī o ka hū hānai-e kīloi wale ʻia me ka aila ʻoliva a me ka paʻakai, a i ʻole, e hoʻohuli i ka broccoli i hoʻomoʻa ʻia i ipu kīʻaha i hoʻomoʻa ʻia ma ke kīʻaha ʻana i ka mea ʻai me ka hū kō ma mua o ka hoʻomoʻa ʻana.

No kahi meaʻai māmā, e hoʻāʻo i kēia meaʻai no "Cheesy" Chickpeas Roasted

ʻO "Cheesy" Chickpeas Roasted

Nā Pono:

1 16-oz. hiki i ka moa

1 tbsp ʻaila ʻoliva

1/3 kīʻaha meaʻai hū meaʻai

1 teaspoon paprika puhi

Nā kuhikuhi:

1. Hoʻomaʻamaʻa mua i ka umu i 400 kekelē F.

2. E hoʻopau a holoi i nā pīpī a hoʻomaloʻo me kahi kāwele pepa.

3. E hoʻolei i ka moa me ka ʻaila ʻoliva, ka hū meaʻai, a me ka paprika puhi.

4. E kālua no 30-40 mau minuke a hiki i ka ʻulaʻula a me ka ʻeleʻele gula. E kāpīpī i ka paʻakai a hoʻomaha. Nanea

Hiki iā ʻoe ke hoʻomoe i nā moa no ka ʻokiʻoki kalina i ko Miremadi "Cheesy" Kale Chips recipe.

"Cheesy" Kale Chips

Nā Pono:

1/2 kīʻaha cashews maka no 4 mau hola, a laila hoʻokahe ʻia

4 kīʻaha kale, ʻokiʻoki

1/4 kīʻaha hānaiʻai

2 tbsp. ʻo ka niu a i ʻole ka aila ʻoliva

Pinch Himalayan a i ʻole ka paʻakai kai

Pinch cayenne pepa

Nā kuhikuhi:

1. E hoʻomoʻa mua i ka umu i 275 degrees F. E hoʻohui i ka kale i loko o ke kīʻaha hui me ka ʻaila ʻoliva a i ʻole ka ʻaila niu a hoʻohana i nā lima e uhi i ka kale me ka ʻaila.

2. Hoʻohui i nā cashews i pulu ʻia, ka hū hānai, ka paʻakai a me ka cayenne pepa i ka mea kāwili a i ʻole ka mīkini mea ʻai a me ka pulse i loko o ka palaoa i kāwili ʻia.

3. Hoʻohui i ka hui cashew i kale a hoʻohana i nā lima e uhi i ka kale, e hōʻoia ana i ka uhi ʻia ʻana o nā lau.

4. E hohola i kale i ka pepa bakena a hoʻomoʻa no 10 mau minuke. E hoʻohana i ka spatula e hoʻolei i nā lau kale a e hoʻomoʻa no 7-15 mau minuke hou, a i ʻole a hiki i ka ʻāʻī ʻana o nā ʻāpana kale a ʻeleʻele iki. Wehe mai ka umu a ʻoluʻolu ma mua o ka ʻai ʻana.

Nānā no