Hypertrophic Cardiomyopathy: Hōʻailona, Kumu, Hoʻomaʻamaʻa a me Kāohi E nānā i kahi laʻana no nā leka wikiwiki ʻĀpono i nā leka No ka Hoʻokaʻawale DailyI loko wale nō
-
Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha -
- Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi!
- Ugadi And Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Suits
- ʻO Horoscope i kēlā me kēia lā: 13 ʻApelila 2021
Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha Mai Miss
- ʻO Vishnu Vishal lāua ʻo Jwala Gutta e hoʻopaʻa i nā kaula ma Apr 22: e nānā i nā kikoʻī ma aneʻi
- Nā Makana Cricket Niu Sila: lanakila ʻo Williamson iā Sir Richard Hadlee Medal no ka manawa ʻehā
- Hoʻomaka ʻia ʻo Kabira Mobility Hermes 75 Scooter Kelepona Hoʻolaha Uila Kūpono ma India
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan a me nā hōkū ʻē aʻe e hoʻouna i nā makemake i kā lākou mea makemake.
- ʻAʻole hina nui ke kumukūʻai gula no kahi NBFC, pono e makaʻala nā panakō
- ʻO nā kuleana AGR a me nā mea kūʻai aku hou o Spectrum e hiki ai ke hoʻololi i ka ʻāpana Telecom
- ʻO ka hopena hope loa o ka mākaʻi ʻo CSBC Bihar 2021 i haʻi ʻia
- 10 Nā Wahi Kūpono E Kipa Ma Maharashtra I ʻApelila
ʻO ka raiki kahi meaʻai nui a hana i kahi ʻāpana o ka papaʻai o kēlā me kēia lā ma mua o ka hapalua o ko ka honua heluna. ʻO kona maʻalahi, loaʻa a me ka hiki ke hoʻololi i nā mea ʻono ʻono ka mea e hana ai i ka raiki i kahi mea nui o kēlā me kēia pāʻina.
ʻO ka raiki, ʻo ia hoʻi kahi laiki keʻokeʻo a mākou e ʻai nei a kokoke i kēlā me kēia lā, he kakaikahi loa nā meaola kūpono no ka mea ua hoʻomaʻemaʻe ʻia, ʻo ia hoʻi ua hoʻoneʻe ʻia kāna husk, bran a me germ i ka wā o ka wili.
Ua hōʻike ʻia nā noiʻi ua hoʻopili ʻia nā hua i hoʻomaʻemaʻe ʻia i ka momona [1] [elua] . Eia kekahi, ʻo nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo kahi kumu o nā carbohydrates a me nā calorie nele me nā huaora a me nā minelala pono loa.
Akā aia kekahi mau koho koho olakino ʻē aʻe i hiki ke kōkua i ka hoʻokō ʻana i kāu pahuhopu olakino pilikino. Ua helu mākou i lalo i kekahi o nā ala olakino i ka laiki i hiki iā ʻoe ke hoʻopili i kāu papaʻai i kēlā me kēia lā.
1. Quinoa
ʻO Quinoa kekahi o nā meaʻai olakino kaulana loa i ʻike ʻia no ka waiwai nui o ka meaʻai. ʻAʻohe o ka gluten a kiʻekiʻe i ka protein ma mua o ka laiki. Loaʻa iā ia nā Nine amino acid pono ʻeiwa a lilo ia i koho protein maikaʻi no nā mea kanu mea ʻai [3] .
Pehea e kuke ai: I ka hapalua pola o ka quinoa e hoʻohui i ʻelua mau kīʻaha wai a hoʻolapalapa ia. Uhi i ka pola a hoʻēmi i ka wela. E hoʻomoʻa iā ia no kekahi mau minuke a hiki i ke komo ʻana o ka wai. Wehe i ka wela a ʻae iā ia e hoʻomaha no ʻelima mau minuke. Hiki iā ʻoe ke hoʻohui i nā veggies āu i koho ai ʻoiai ʻoe e paila ana i ka quinoa.
2. ʻO Barley
He ʻano momona a me ka ʻono honua ka palaoa a he nui ka nui o nā protein a me nā fiber ma mua o ka laiki. Loaʻa iā ia kahi nui o ka hao, magnesium, potassium, fiber, calcium a me nā huaora a me nā minelala pono ʻē aʻe [4] .
Pehea e kuke ai : Hoʻohui i ʻehā mau kīʻaha wai i ka hapalua pola o ka bale huluhulu. E hoʻolapalapa iā ia no kekahi mau minuke a hoʻoliʻiliʻi i ka wela. Hoʻomoʻa i ka bale no 25 a 30 mau minuke a palupalu. Wehe i ka wela a hoʻokahe i ka wai nui mai ka bale ma mua o ka ʻai ʻana.
3. ʻOhana
ʻO Couscous kahi huahana hua palaoa i hana ʻia mai ka palaoa durum palaoa a i ʻole ka palaoa semolina. Aia he ʻekolu mau ʻano couscous e pili pū ana me Moroccan, Lebanona a me ʻIseraʻela. He koho olakino loa ʻo couscous-palaoa holoʻokoʻa no ka mea waiwai ia i ka fiber a me ka protein ma mua o ka couscous mau.
Pehea e kuke ai: I ka hapalua pola o couscous e hoʻohui i ka hapalua pola o ka wai a hoʻolapalapa. Wehe i ka wela a hoʻomaha ka couscous no 5 mau minuke ma mua o ka lawelawe ʻana. Hiki iā ʻoe ke hoʻohui i nā lau nahele i koho ʻia ʻoiai e paila ana i ka couscous.
Hōʻike kiʻi: Thekitchn
4. Laiki Shirataki
ʻO ka laiki Shirataki kahi ʻano olakino ʻē aʻe i ka laiki. Hana ʻia ka laiki Shirataki mai ke aʻa konjac a waiwai ia i ka glucomannan, kahi kūlohelohe wai, a me ka wai i hiki ke hoʻoheheʻe ʻia i ka wai. He nui nā pono olakino a Glucomannan i hōʻike ʻia e pale aku ai i nā maʻi maʻi mau [5] .
Pehea e kuke ai: E holoi pono i ka laiki shirataki a hoʻolapalapa ia no hoʻokahi minuke. I loko o ka pā e hoʻowela ai i ka laiki ma kahi o ka wela a hiki i kona maloʻo ʻana. Hiki iā ʻoe ke lawelawe i ka laiki shirataki me nā mea kanu hoʻouluulu ʻē aʻe.
pehea e hoʻopaʻa ai i ka umauma ma ka home
5. Ka pua lī ʻia
ʻO ka cauliflower raiki kahi koho ʻē aʻe maikaʻi loa i ka laiki. He kumu maikaʻi ʻo Cauliflower o ka wikamina C, ka puluniu, ka manganese, ka potassium a me ka huaola K e hāʻawi ai i ka pono he nui i ke olakino. [6] . ʻO ke ʻano a me ke ʻano o ka cauliflower rice ke ʻano like me ka laiki i kuke ʻia, no laila hiki iā ʻoe ke hoʻololi maʻalahi me ka laiki.
Pehea e kuke ai: E holoi a ʻokiʻoki i ka cauliflower i nā ʻāpana he nui a wili iā lākou. A laila kuke i ka cauliflower rice ma luna o ka wela me ka aila liʻiliʻi. Hoʻomaʻa a hiki i ka pua ʻana o ka pua ʻalani i palupalu a ʻeleʻele.
6. Kāpeti ʻokiʻoki
Kupanaha loa ka kāpena i mea e hoʻololi maikaʻi loa ai i ka laiki. Kiʻekiʻena kāpī i ka fiber, wikamina C, wikamina K, calcium a piha i ka nui o nā huaora A, ka hao a me ka magnesium [7] .
Pehea e kuke ai: E holoi a ʻokiʻoki i ke kāpeti. A laila kuke me kahi aila iki ma kahi o ka wela a hiki i ka wā e palupalu ai. Hiki iā ʻoe ke pālua i ke kāpena me nā lau ʻai, nā hua, a me nāʻiʻo wīwī.
7. ʻO broccoli palaoa
ʻO broccoli raiki kahi ala ʻē aʻe i kahi laiki. ʻO Broccoli kahi hale hanaola piha piha i nā wikamina, nā minelala a me nā antioxidants. ʻO kēia veggie nutritious kahi hoʻohui olakino i kāu papaʻai inā kuke a maka paha [8] .
Pehea e kuke ai: Grate i ka broccoli a laila kuke iā ia ma kahi wela me ka ʻaila.
Hōʻike kiʻi: kukui kuke
8. ʻO Farro
ʻO Farro kahi palaoa palaoa me ka ʻono nutty a me ke ʻano chewy. He ala olakino maikaʻi loa ia i ka laiki. Piha piha ʻo Farrois i ka protein, puluniu, nā wikamina, nā minelala a me nā antioxidants [9] .
Pehea e kuke ai: E hoʻohui i ʻekolu mau kīʻaha wai i ka hapalua pola o ka maloʻo maloʻo. E hoʻolapalapa a hoʻomoʻa a palupalu.
ʻO ka lā hope o ke kula ʻōlelo no nā haumāna
9. Freekeh
ʻO Freekeh kahi palaoa holoʻokoʻa i waiwai i nā meaola like ʻole me ka hao, calcium, zinc, fiber, magnesium a me protein. Infact, freekeh i nā protein a pāpālua i ka nui o nā fiber ma mua o ka quinoa.
Pehea e kuke ai: Hoʻohui i hoʻokahi kīʻaha o freekeh me ʻelua kīʻaha wai. E hoʻolapalapa iā ia no kekahi mau minuke a hoʻoliʻiliʻi i ka wela. E hoʻomoʻa iā ia a kuke no 20 mau minuke.
Kiʻi kiʻi: ebay
10. ʻO Bulgur palaoa
ʻO ka palaoa Bulgur kahi hua palaoa i hana ʻia mai ka palaoa maloʻo a naha. Haʻahaʻa ia i nā calories a loaʻa kahi ʻano like a me ka ʻono o ka laiki. ʻO Bulgur palaoa kahi kumu maikaʻi o ka magnesium, ka hao, ka manganese a me ka fiber. Hāʻawi ia i kahi pūʻulu o ke olakino olakino e like me ka paipai ʻana i ke olakino puʻuwai, hoʻomaikaʻi i ka digestion, kōkua i ka pohō kaumaha etc. [10] .
Pehea e kuke ai: I loko o kahi pola e hoʻohui i ʻelua mau kīʻaha wai a me kahi kīʻaha o ka palaoa bulgur. Hoʻomoʻa i ka wela waena a hiki i ka wā e palupalu ai. E hoʻokahe i ka nui o ka wai mai ka palaoa bulgur ma mua o ka lawelawe ʻana.
Hoʻopau...
ʻO Quinoa, palaoa bulgur, bale, kāpeti ʻokiʻoki, cauliflower a me nā broccoli rice, a pēlā aku kekahi o nā mea pani no ke laiki i piha i nā meaʻai a maʻalahi hoʻi e kuke pū kekahi. E hoʻāʻo e hoʻohui i kēia mau huina momona a olakino i kāu papaʻai i kēlā me kēia lā.
