11 ʻO nā mea kōkua kupaianaha o Sabudana (Tapioca momi)

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I nā ʻohana India, he inoa kamaʻāina ka sabudana a i ʻole ka momi tapioca ʻoiai lākou e ʻai nui ʻia e like me ka ʻaina kakahiaka a me ka meaʻai ahiahi. E lilo i ke ʻano o sabudana khichdi, sabudana cutlet a i ʻole sabudana kheer, hāʻawi ʻo sabudana i kahi ākea o nā pono olakino.

He aha ʻo Sabudana (Momi Tapioca)?

Hana ʻia ʻo Sabudana a i ʻole ka momi tapioca mai ka sagu tapioca. ʻO ka tapioca sagu kahi lāʻau starchy i loaʻa mai ka aʻa Cassava. E like me ka hapanui o ka starch form, loaʻa iā ia kahi haʻahaʻa haʻahaʻa o nā mea momona [1] . Kaomi ʻia ka wai starchy mai ke aʻa o Cassava a mālama ʻia ka wai e evaporate. Ke hoʻomaloʻo ʻia ka wai āpau, hana ʻia ka pauma a hoʻohana ʻia e hana i nā flakes, nā momi a me ka palaoa keʻokeʻo.

Hele mai ka sagoo tapioca ma ke ʻano o nā momi i hoʻohui maʻalahi ʻia i ka waiū, ka wai a me ka laiki paha e mānoanoa i ka hui ʻana e hoʻolilo iā ia i loko o kahi pā, curry a pudding paha.

Nutritional Value of Sabudana (Tapioca momi)

Loaʻa i ka 100 gram o nā momi tapioca i ka wai 10,99 g a me 358 kcal. Aia pū lākou:

• 0.02 gram huina lipid (momona)
• 88.69 karamu i nā haʻamako
• ʻO ka 0,9 gram ka nui o ka fiber dietary
• 3.35 gram kō
• ʻO ka protein protein 0.19
• 20 milligrams calcium
• 1.58 milligrams hao
• 1 milligram makanekiuma
• 7 mau milligrams phosphorous
• 11 milligrams potassium
• 1 milligram sodium
• 0.12 milligrams kiniki
• 0.004 milligrams thiamin
• 0.008 milligrams wikamina B6
• 4 µg folate

Nā Pōmaikaʻi Ola o Sabudana (Tapioca pearls)

1. Kākoʻo i ka loaʻa waiwai

Inā makemake ʻoe e kau i ke kaupaona, ʻo nā momi tapioca ka meaʻai kūpono no ka mea he nui nā kālikaiki a me nā calories i loaʻa iā lākou. Ma kahi o 100 mau kolamu o ka sabudana i loaʻa iā 88.69 gram mau huaʻaleʻale a me 358 calories. ʻO ka ʻai ʻana i nā calorie hou aʻe ma mua o ka mea e pono ai i kou kino e hoʻonui i kou kaumaha. ʻOiai ʻo sabudana kahi meaʻai starchy, e maʻalahi ʻoe i ke kaupaona [elua] .

2. Hāʻawi i ka ikehu

ʻO kekahi o nā kumu nui ke kumu o ka sabudana kahi pono e ʻai ai i ka wā o ka hoʻokēʻai Navratri hāʻawi ia i ke kino me ka ikehu [3] . Wahi a kekahi poʻe i kā lākou wikiwiki me sabudana khichdi a i ʻole pudding e hāʻawi i ka ikaika i ko lākou kino. Eia kekahi, ʻike maikaʻi ʻia ka porridge sagu e mālama i ka nui o ka bile no ka mea hāʻawi ia i kahi hopena hōʻoluʻolu e hōʻemi i ka wela o ke kino ʻoiai ʻoe e wikiwiki.

3. Nā kōkua i ka ulu ʻana o nā mākala

Inā he mea ʻai ʻoe, ʻo sabudana kahi kumu nui o ka protein i koi ʻia no ka ulu ʻana o nā mākala, hoʻoponopono i nā pūnaewele pohō a me nā mea kōkua pū kekahi i ka ulu ʻana o ka cell [4] . Ma waho o ka ulu ʻana o nā mākala, hāʻawi kēia meaʻai hōʻoluʻolu iā ʻoe e loaʻa ka ikaika kino. No laila nā mea ʻai, hiki iā ʻoe ke hoʻomaka e ʻai i ka sabudana no kāu lawe ʻana i ka protein i kēlā me kēia lā. Eia kekahi, inā makemake ʻoe e kūkulu i nā mākala sabudana hiki ke lilo i meaʻai nui e loaʻa ma ke ʻano he meaʻai māmā mua a hoʻoiho hoʻi.

4. Hoʻoikaika i nā iwi

ʻOiai ka palena o ka mea mineral ma nā momi tapioca, loaʻa iā lākou ka calcium, ka magnesium a me ka hao. Kōkua kēia mau minelala āpau i ka hana ʻia ʻana o nā iwi iwi e hoʻoikaika ai i ka paʻa ʻana o ka iwi o ka iwi, ka pale ʻana i ka maʻi o ka maʻi a me ka osteoporosis [5] . E loaʻa i kahi kīʻaha sabudana khichdi i kēlā me kēia lā e mālama i ke olakino iwi a hoʻomaikaʻi i ka maʻalahi o ka iwi.

5. Hoʻohaʻahaʻa i ke kaomi koko

Loaʻa i loko o Sabudana ka nui o ka pāhare potassium i ʻike ʻia e mālama i ke kaomi koko. Hana kēia mineral ma ke ʻano he vasodilator e hana nei ma ka hoʻomaha ʻana i ka haunaele i loko o nā kīʻaha koko a wehe iā lākou. Hāpai kēia i ke kahe olakino olakino ma o nā kīʻaha koko, ma muli o ka hopena, hoʻohaʻahaʻa ʻia ke koko a emi ka liʻiliʻi o ka puʻuwai [6] .

6. Hoʻonui i ka digestion

ʻIke ʻia ʻo Tapioca e pale aku ai i nā pilikia pili i ka ʻōpū e like me ke kōkō, ʻōhū, ka huhū a me ka paʻa paʻa. Loaʻa iā ia kahi nui o ka fiber, protein, nā momona a me nā paʻakai i hoʻonui i kāu metabolism a kōkua iā ʻoe e mālama i ke olakino digestive maikaʻi. Hiki i ka pulupuluʻai ke wikiwiki i ke kaʻina hana digestive a rebalance i ke koʻohune ʻōpū maikaʻi [7] .

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7. Paipai i ke olakino puʻuwai

Loaʻa ʻo Sabudana i ka ʻole kolesterol maikaʻi maoli ʻoiai ʻaʻole ʻoe e hopohopo e pili ana i ke kiʻekiʻe o ke kō. ʻO ka hoʻonui ʻia o ke kōkō ke kumu o ke kūkulu ʻia o ka pā i nā aʻa i kapa ʻia he atherosclerosis [8] . Hiki i kēia ʻano ke alakaʻi hou i ka puʻuwai puʻuwai, hahau a me ka angina. No laila, e mālama i kou puʻuwai olakino e ka ʻai ʻana sabudana.

8. Nā hakakā kīnā hānau

ʻO ke kū ʻana o ka folate a me ka huaʻai B6 i ke kōkua sabudana i ka ulu kūpono ʻana o ka fetus a pale i ka hanana ʻana o nā neural tube defect i nā pēpē. [9] , [10] . Hiki i kēia ke hopena i ka hopena i ka hānau hou. ʻO Folate kahi mea pono nui e pono ai no nā wahine hāpai i nā mahina mua o ka hāpai ʻana.

9. Kūlohelohe ʻole i ke ʻano

Tapioca a sabudana paha me ka gluten, nā nati a me nā hua e hiki ʻole ai i ka poʻe i maʻalahi i ka gluten, ka maʻi celiac a me nā huehue nut ke pilikia i ka ʻai ʻana i kēia meaʻai. [umikumākahi] , [12] . Hiki iā ʻoe ke hoʻohana i ka palaoa tapioca ma kahi o ka palaoa keʻokeʻo i hoʻomaʻemaʻe ʻia e like me ka gluten o ka hope. ʻO ka palaoa Tapioca ka mea i koho ʻia he koho maikaʻi loa i ka palaoa keʻokeʻo.

10. Paipai i ke olakino ʻōpū

ʻO Sabudana kahi kumu maikaʻi o ka starch kūpaʻa, kahi ʻano o ka starch e hele ma waena o ka digestive tract me ka ʻole o ka lawe ʻana i ka ʻai. I ka hōʻea ʻana o ka starch kūpale i ke kolone hānai ia i nā koʻohune ʻōpū maikaʻi, pēlā e mālama pono ai i kou ʻōpū [13] .

11. Hoʻonui i ka hana hoʻoikaika kino

Ua hōʻike ʻia nā noiʻi e hiki i nā mea inu me ka sagu a me ka protein soy i ka hoʻoikaika kino ke hoʻolohi i ka luhi i ka wā o ka hoʻomaʻamaʻa paikikala kiʻekiʻe. ʻO ia no ka mea he sagu kahi kumu maikaʻi loa o nā haʻalako e hāʻawi i kou kino me ka ikaika [14] .

Nā ala e ʻai ai iā Sabudana

Hoʻomaʻu mua ʻia ʻo Sabudana i ka wai no 5-6 mau hola a i ʻole ka pō e ʻae iā ia e palupalu a maʻalahi hoʻi e ʻai.

Eia nā ala like ʻole e hoʻomākaukau ai iā lākou:

• Hoʻomākaukau sabudana khichdi e ka hoʻohuihui ʻana i ka sabudana, kaʻuala a me ka peanuts a kuke iā ia i loko o ka hawewe.

• Hoʻomākaukau sabudana tikki ma ka paʻi ʻana me ka ʻuala a me ka palai ʻana i loko o ka aila.

• E hana i ka pudina tapioca, e kāwili i nā momi tapioca me ka waiū niu a i ʻole ka waiū holoʻokoʻa a lawelawe me nā hua hua.

• Hiki iā ʻoe ke hoʻomākaukau sabudana kheer , kahi kīʻaha momona maʻamau i hana ʻia i nā wā ʻahaʻaina.

• ʻO kahi inu inu ʻo Bubble tea e hana ʻia me ka hoʻohana ʻana i nā momi tapioca, ka waiū, kī inu, kō a mālama ʻia me nā momi tapioca chewy, jelly hua, a me ka pudding.

Nā FAQ maʻamau

Hiki iā ʻoe ke ʻai i ka sabudana i kēlā me kēia lā?

ʻAe, hiki iā ʻoe ke hoʻokomo i ka sabudana i kāu papaʻai i kēlā me kēia lā ʻoi aku ka maʻalahi o ka palu. Eia nō naʻe, inā ʻoe e ʻimi e lilo i kaupaona, pono ʻoe e ʻai ia mea i ke kaulike.

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Maikaʻi ka sabudana no nā diabetes?

Loaʻa i ka Sabudana kahi kōmike koleka kiʻekiʻe i hiki ke alakaʻi i ka hoʻonui ʻia o nā kō kō kō. No laila, ʻaʻole pono ka poʻe diabetic e ʻai i kēlā me kēia lā.

Hoʻopilikia paha ka sabudana i ke olakino?

Ke hana pono ʻia ka sabudana ʻaʻohe ona hopena maikaʻi ʻole, akā, inā hana maikaʻi ʻole ʻia ia e hoʻonā ʻia ai ka cyanide. Aia nā aʻa Cassava i kahi hui ʻona i kapa ʻia ʻo linamarin, a hoʻohuli ʻia i hydrogen cyanide i loko o ke kino a lilo i kumu ʻino cyanide.

Maikaʻi ʻo Sabudana no ka hoʻokē ʻai?

ʻO Sabudana kahi kīʻaha maʻamau e ʻai ʻia i ka wā e hoʻokē ʻai ana no ka mea hāʻawi ia i ka ikehu e makemake nui ʻia, he hopena hoʻoluʻolu i ke kino a mālama iā ʻoe e piha i kahi manawa lōʻihi.

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