7 mau pono o ka ʻai ʻana i ka Poha no ka ʻaina kakahiaka

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO Poha kahi meaʻai ʻaina kakahiaka Pīkī a makemake ʻia i nā ʻohana India. Me nā kīʻaha ʻaina kakahiaka like ʻole me ka oatmeal a me nā pancakes, ua noho ʻo poha i kahi noho hope. ʻO nā pōmaikaʻi olakino i hāʻawi ʻia e poha he nui a ke hoʻopau ʻia ia, māmā ia i kou ʻōpū - e hoʻolilo ana i meaʻai maikaʻi loa i ka ʻaina kakahiaka.

puke paipai e heluhelu

Ma nā wahi like ʻole o India, aia nā ʻano like ʻole o ka pā like me ka dadpe poha, avalakki, dahi chuda, kanda poha, a me nā mea ʻē aʻe. ʻIke ʻia ʻo Poha ma ke ʻano he laiki i pālahalaha ʻia a hana ʻia me ka laiki i kuʻi ʻia - kahi kumu maikaʻi loa o nā huʻohuhu, hao, puluniu, a piha piha i nā antioxidants, nā wikamina a me ka gluten [1] .

I loko o ka ʻatikala o kēia manawa, e nānā mākou i nā pono olakino poha hiki ke hāʻawi iā ʻoe.

Mea ʻai pono ma Poha

ʻO ka pola o ka poha i kuke ʻia he 250 kālori, a me ka hoʻohui o nā mea kanu, lilo ka pā i mea kiʻekiʻe i nā wikamina, nā minelala a me nā antioxidants Inā ʻoe e ʻimi ana e lilo i ka kaupaona, mai hoʻohui i ka pī a me ka ʻuala i ka poha ke hoʻonui lākou i ka nui o nā calories [elua] .

I mea e ʻoi aku ai ke olakino o ke poha, kuke iā ia i ka ʻaila ʻoliva. Hiki iā ʻoe ke hoʻohui i ka niu i kuʻu ʻia a me ka ʻakaʻakai e pīpī i ka ʻai mua o kou lā.

1. Hiki hiki ke hemo

ʻO kāu ʻaina kakahiaka ka meaʻai maikaʻi loa o ka lā ʻo ia ka ʻai mua āu e ʻai ai ma mua o ka hoʻomaka ʻana i kou lā. E ʻimi kākou no ke aha e ʻōlelo ʻia ai ka poha ka meaʻai kakahiaka maikaʻi loa.

ʻO Poha kahi meaʻai ʻaina kakahiaka māmā e hoʻomāmā i ka ʻōnaehana digestive. Ma muli o ka maʻalahi o ka ʻai ʻana o ka poha, ʻaʻole ia e alakaʻi i ka ʻōpū ʻana a kōkua iā ʻoe e piha i kahi manawa lōʻihi [3] , ke hana nei i kahi ʻaina kakahiaka kūpono, inā ʻoe e ʻimi nei no ka lilo ʻana o kekahi kaumaha.

2. He mau Carbohidrat olakino

ʻO Poha kahi kumu waiwai maikaʻi loa o nā haʻihaʻi olakino i koi ʻia e ke kino e hāʻawi iā ʻoe i ka ikehu. Loaʻa iā ia he 76.9 pakeneka o nā haʻihaʻi i paipai ʻia a ma kahi o 23 keneta o nā momona [4] . No laila, ʻo ka loaʻa ʻana o ka poha no ka ʻaina kakahiaka e hāʻawi ʻoe i ka nui o ka ikehu me ka mālama ʻole ʻana i kahi momona.

3. Hoʻoponopono i nā pae kō kō

Nui ka waiwai o Poha i ka puluniu a kōkua i ke kaohi i ka hoʻokuʻu ʻia ʻana o ke kō i ke kahe o ke koko a me ka pale ʻana i nā kū koke o ke kō kō [5] . ʻO kēia waiwai o ka poha he meaʻai kūpono ia no kēlā me kēia kanaka e ʻeha nei i ka maʻi kō [6] .

he aha kā mākou e hoʻohana ai ma kahi o ka hū

4. Waiwai hao

Hoʻopili ʻia ka hoʻohana pinepine ʻana o ka poha me ka pale ʻana i ka hemahema o ka hao a pēlā e hoʻēmi ai i ka makaʻu o ka anemia [7] . Hiki i nā keiki, a me nā wahine hāpai a lactating hoʻi, ke pōmaikaʻi mai ka poha ke pau i ka meaʻai i ka ʻaina kakahiaka.

ʻOi aku ka makaʻu o nā wahine hāpai i ka anemia hāpai a kuhikuhi pinepine ʻia e ʻai i ka poha [8] . No ka omo hao maikaʻi ma ke kino, kaomi i ka wai o ka lemon.

5. Haʻahaʻa i Gluten

Hiki i ka poʻe i maʻalahi i nā meaʻai gluten e like me ka palaoa a me ka bale ke koho no ka poha no ka mea haʻahaʻa loa ia i ka gluten [9] . ʻOiai haʻahaʻa ka poha i ka gluten, hiki iā ia ke noʻonoʻo ʻia e nā poʻe e pono ke hoʻopau i nā meaʻai momona ma ka ʻōlelo aʻoaʻo a ke kauka.

6. Haʻahaʻa i nā Calories

Haʻahaʻa kēia kīʻaha olakino i nā calories. Aia i loko o Poha ma kahi o 76.9 pakeneka o nā nīnohū kupono a ma kahi o 23 pākēneka o nā momona, e hoʻolilo ana i kahi koho kūpono loa no ka poʻe e nānā nei i mua i ka lilo ʻana o kekahi kaumaha i kahi ala olakino. [10] .

7. ʻAiʻai Probiotic Maikaʻi

ʻO kekahi o nā pono olakino nui o ka poha ʻo ia ka ʻai probiotic maikaʻi. ʻO ia no ka hana ʻia ʻana o ka laiki i pālahalaha ʻia e ka paddy a laila hoʻomaloʻo ia i ka lā [umikumākahi] .

Ma hope o kēia e kuʻi pālahalaha ʻia ka huahana maloʻo e hana i poha a komo i ka fermentation, kahi e kōkua ai e mālama i ka flora microbial mai nā ʻōpelu a me nā protein i hoʻoheheʻe ʻia, a laila hoʻomaikaʻi i kou olakino ʻōpū. [12] .

Mea ʻai No Poha

Nā Pono

lapaʻau homemade no ka ulu lauoho

• 2-3 mau kīʻaha Poha (laiki pālahalaha)
• 1 mau teaspoon o nā hua sinapi
• 1-2 ʻomaʻomaʻa (ʻoki liʻiliʻi)
• 1 ʻakaʻakai (dice liʻiliʻi)
• ½ kīʻaha pīniʻi a cashews paha
• ¾ tīpune kuhukukū
• 4-5 lau curry
• ½ kīʻaha i ka cilantro hou (ʻoki) no nā mea hoʻonani
• Lemi hou (e kaomi i ka hopena)
• ʻO ka paʻakai e ʻono

Kuhikuhi

• Hoʻopulu i ka Poha no 5 mau min a laila hoʻokahe i kahi colander.
• Hoʻomaʻamaʻa i ka ʻaila i loko o ka pā.
• Hoʻohui me nā hua mākeke a i ka wā e huʻi ai lākou, e hoʻomoʻi i ka ʻaka a me nā chillies ʻōmaʻomaʻo.
• Fry a hiki i ka translucent.
• Hoʻohui i nā lau turmeric a me nā curry i ka aila wela ke pau nā ʻaka.
• Pākuʻi hua kukui.
• E hoʻomoʻi i ka Poha a me ka paʻakai a hui pono.
• Kuhi no 3-4 mau minuke a hauʻoli!

Ma kahi palapala hope loa…

No ka hana ʻana i ka poha i kahi pāʻina piha, hiki ke hoʻohui ʻia i nā lau kāwili. Hiki iā ʻoe ke hoʻohui i nā sprouts, nā soya nuggets a me nā hua moa i hoʻolapalapa ʻia e hana i ka ʻai kaulike a me ka protein kiʻekiʻe. Hiki iā Poha ke hana i kahi meaʻai kupaianaha na kāu keiki e lawe i ke kula. No kahi hoʻonui olakino, e koho no ka poha i ka laiki pala.

Nā nīnau i nīnau pinepine ʻia

P. Maikaʻi ʻo Poha no ka hoʻēmi kino?

TO. Loaʻa iā ia ma kahi o 75% mau haʻuki a me 25% momona. He aha hou aʻe, he nui nāʻaʻaiʻai nāna e hoʻolilo ia i koho kūpono no nā mea kiaʻi kaumaha ke mālama nei iā ʻoe i ka māʻona a kaohi i ka wī wī o ka wā.

P. Ua ʻoi aku ka maikaʻi o ka poha ʻulaʻula ma mua o ka poha keʻokeʻo?

pehea e hoʻomaikaʻi ai i ka ikaika kino

TO. Pākuʻi iki ka poha ʻulaʻula i ke ʻano ke hoʻohālikelike ʻia i ka poha keʻokeʻo. Pono ia e maʻa iki, akā ke hana ʻoe, pili ʻoe e hoʻokomo iā ia i kāu papaʻai maʻamau. He pili maoli ia i ke koho olakino. Hiki ke hoʻohana nani ʻia ka poha ʻulaʻula e like me ka poha keʻokeʻo.

P. Hiki iā mākou ke ʻai poha i kēlā me kēia lā?

TO . Ae.

P. Maikaʻi anei ka poha no ka hale hoʻoikaika kino?

TO. Ae. ʻO kahi pāʻina hoʻomaʻamaʻa hoʻomaʻamaʻa maikaʻi maikaʻi kahi hui pū ʻia o nā carbohydrates, puluniu a me nā protein - i hiki iā ʻoe ke loaʻa i kahi pola o ka poha.

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