NA MANA HOOLA O WALNUTS PONO NO KE OLA

Kiʻi: 123rf

I loko o nā haʻawina he nui i hana ʻia i nā makahiki, ʻike ʻia he kiʻekiʻe ka waiwai o nā nati a maikaʻi hoʻi no ke olakino. ʻOi aku kekahi o lākou ma mua o nā mea ʻē aʻe - nā walnuts! ʻAe, heluhelu pololei ʻoe. ʻAʻole kiʻekiʻe wale kāu huaʻai punahele me ka nui o nā pono olakino akā ʻono hoʻi! Makemake ʻoe e ʻike pehea, no ke aha, a me nā mea āpau e pili ana i ka walnuts? Hāʻawi mākou iā ʻoe i nā ʻike āpau āu e pono ai ma ka walnuts a me kekahi mau ala leʻaleʻa e ʻai ai. E luʻu kākou.

ekahi. No ke aha e pōmaikaʻi ai nā Walnuts?
elua. Pono o Walnuts
3. E noʻonoʻo i ka ʻai ʻana i nā Walnuts
ʻEhā. Nā ala e ʻai ai i nā Walnuts
5. Nā nīnau nīnau no nā Walnuts

No ke aha e pōmaikaʻi ai nā Walnuts?

Kiʻi: 123rf

Ua kaulana ʻo Walnuts no ka a kiʻekiʻe-calorie a meaʻai momona nui . Hana ʻia lākou me 65 pākēneka momona a ma kahi o 15 pākēneka o ka protein. ʻIke maikaʻi ʻia nā Walnuts no ka kiʻekiʻe o nā momona monounsaturated a polyunsaturated a me nā momona momona omega-3. ʻAʻole ʻike ka poʻe he haʻahaʻa ia i loko o nā kalapona a ʻoi aku ka nui o ka fiber, he mea pono ia no kou kino.

nā pōmaikaʻi o ka hoʻohana ʻana i ka aila ʻoliva ma ka maka

Paʻa loa nā Walnuts i nā meaʻai a hāʻawi nā momona puʻuwai . Hoʻopiha ʻia lākou me ka Vitamin E, Vitamin B6, folate, thiamin, a me Phosphorous.

Pono o Walnuts

Kiʻi: 123rf

Ola naʻau: ʻO ka maʻi puʻuwai - a i ʻole ka maʻi cardiovascular - he huaʻōlelo ākea i hoʻohana ʻia no nā kūlana maʻi e pili ana i ka puʻuwai a me nā kīʻaha koko. I nā manawa he nui, hiki ke hoʻemi ʻia ka pilikia o ka maʻi puʻuwai me nā ʻano nohona olakino, e like me ka ʻai ʻana i nā nati. Kōkua nā Walnuts e hoʻohaʻahaʻa i ka pae cholesterol a loaʻa nā pūhui i loaʻa nā waiwai anti-inflammatory e pale ai i ka hoʻokumu ʻana o nā ʻōpū koko. Hiki ke kōkua ka ʻai ʻana i kekahi mau walnuts i ka lā hoemi i ke koko pū kekahi.

Hoʻemi i ka ʻā ʻana: ʻO ka mumū ke kumu o nā maʻi he nui, e like me ka asthma, arthritis, eczema, a me ke ʻano 2. diabetes . Hiki i nā polyphenols i loko o ka walnuts ke kōkua i ka hakakā ʻana i ka mumū. ʻO ka momona Omega-3, ka magnesium a me ka amino acid arginine i loko o ka walnuts hiki ke hoʻemi i ka mumū.

Hoʻonui i ka palekana: Hoʻopili ʻia me ka maikaʻi o ka protein, nā momona anti-inflammatory omega-3, antioxidant vitamin E, Copper, a me ka Vitamin B6. ʻO Walnuts kahi kumu maikaʻi loa o nā huaora a me nā minela. ʻIke ʻia ka Vitamin B6 a me ke keleawe e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale. Hiki iā ʻoe ke ʻai iā lākou i ka maka a i ʻole e hana me kekahi mau cereals, akā hoʻohui ka walnuts i kahi crunch i kāu ʻai i kēlā me kēia lā .

Nā mea kōkua i ka pohō kaumaha: ʻO ka Walnuts nā momona momona ʻole i hoʻopaʻa ʻia i ka puʻuwai e maikaʻi ai lākou no ka pohō kaumaha. ʻO ka loaʻa ʻana o nā ʻakika momona omega-3 a me nā huaora e kōkua i ka hoʻopau ʻana i ka pōloli a hoʻomāʻona iā ʻoe. ʻO Walnuts e hoʻemi i kou makemake a kōkua i ka hoʻemi kaumaha. Hiki i ka lima o ka walnuts i kēlā me kēia lā ke kōkua i ka hoʻoulu ʻana i ka momona a hooikaika kino kino kaumaha.

Maikaʻi no ka lauoho: He mea kupanaha ka Walnuts no ka lauoho; He kumu nui lākou o ka biotin, a i ʻole ka huaʻa B7, i manaʻo ʻia e kōkua i ka ulu ʻana o ka lauoho i ikaika a lōʻihi, pale i ka poho o ka lauoho, a hoʻomaikaʻi i ke ʻano o ka lauoho. ʻO Walnuts kekahi kumu maikaʻi o nā momona momona e kōkua i ka hoʻoikaika ʻana i nā follicles lauoho. Kōkua ka Vitamin E e hāʻawi i kou lauoho i ka ʻālohilohi maikaʻi. ʻO Walnuts, inā hoʻopau ʻia a hoʻohana ʻia paha ma waho e like me ka aila, mālama i ka lauoho olakino a ʻālohilohi.

Maikaʻi no ka ʻili: ʻO ka ʻai ʻana i ka walnuts e kōkua i ka ʻili e ʻoi aku ka ʻōpio a me ke olakino ma muli o ka antioxidant ikaika, ka huaora E. Hiki ke kōkua ka Vitamin E i ka walnuts i ke kaua ʻana i nā radical manuahi. ma muli o ke kaumaha . ʻO kēia kōkua e hoʻopaneʻe i ke kaʻina hana ʻelemakule . Hiki i ka Anecdotal i loko o ka walnuts ke kōkua i ka ʻālohilohi o kou ʻili. Hiki iā ʻoe ke hoʻohana i ka ʻeke maka no ka mea like. E hoʻohui i ʻehā mau wōnati, ʻelua puna o ka oat, hoʻokahi teaspoon o ka meli, hoʻokahi puna kirīmi, a me ʻehā kulu o ka ʻaila ʻoliva i loko o ka mea hui. E hui maikaʻi e hana i kahi paʻi maʻemaʻe. E noi i kou maka a maloʻo loa. Holoi i kou mau maka me ka wai mehana oiai e lomilomi ana me ka holo poepoe.

Hoemi i ka pilikia o ke kanesa: He waiwai nā Walnuts i nā meaʻai e like me omega 3 fatty acid, phytosterol, a me nā antioxidants. Loaʻa paha kēia mau mea bio-active nā waiwai anti-cancer , ʻaʻole ia e pale wale i ka ulu ʻana o nā ʻōpū akā e hoʻemi pū i ka pilikia o ka ulu ʻana o ka umauma a me ka maʻi prostate.

E noʻonoʻo i ka ʻai ʻana i nā Walnuts

Kiʻi: 123rf

ʻO ka nui o ka mea maikaʻi hiki ke hōʻino; ʻO ka ʻai ʻana i nā walnuts he nui. He olakino maikaʻi nā Walnuts, akā maʻi kekahi poʻe a pono e haʻalele iā lākou. Inā loaʻa ke kanaka i kahi ʻūhū a i ʻole hives a pilikia paha ka hanu ʻana ma hope o ka ʻai ʻana i ka walnuts, pono e ʻimi ʻia ka lāʻau lapaʻau. ʻOi aku ka nui o nā kaloti i nā calorie, a ʻo ka nui o ka ʻai ʻana i ka wōnati hiki ke alakaʻi i ke kaumaha a ʻaʻole i ka poho. Ua pili pū ka ʻai nui ʻana i ka walnuts i ka maʻi maʻi , no ka nui o ka aila a i ʻole ka fiber i loko o ia mau mea. ʻO ka ʻai ʻana i nā wōnati he nui i manaʻo ʻia e hoʻokumu ʻia nā pōhaku ma muli o ko lākou ʻano oxalate.

E noʻonoʻo i ka nui o kāu ʻai ʻana i ka walnuts.

Nā ala e ʻai ai i nā Walnuts

Kiʻi: 123rf

E hoʻokomo i ka walnuts i kāu ʻai i kēlā me kēia lā e hoʻohui i ka walnuts i kāu ʻaina kakahiaka cereals like porridge, oats or muesli a i ʻole ma ka lawe ʻana i 1-2 walnuts me ʻelua mau ʻalemona i hoʻomoʻa ʻia i kēlā me kēia lā i ke kakahiaka. Ua koho mākou i kekahi mea hoihoi i piha i ka waiwai o ka walnuts.

Walnut Salad

Kiʻi: 123rf

Nā mea hoʻohui

50 grams walnut
ʻEkolu mau ʻāpala, ʻoki maikaʻi ʻia
ʻElua lāʻau, ʻāpana seleri
ʻO ka hapalua tsp kō
He kīʻaha kāpeti, ʻoki ʻia

Hanana:

Eʻokiʻoki i ka'ōlaʻa i loko o nā'āpana liʻiliʻi a hui i ke kō.
E hoʻohui i ka celery a me ka walnuts.
E hoʻomoʻa i ke kāpeti i kālai ʻia i ka wai anuanu no hoʻokahi hola a kānana i ka wai.
E hoʻokomo i ke kāpeti i kālai ʻia i loko o kahi kīʻaha lawelawe.
E hoʻonani me nā ʻāpana ʻāpala a me nā walnuts holoʻokoʻa.

ʻO nā halo i kālua ʻia me nā Walnuts

Kiʻi: 123rf

Nā mea hoʻohui
10 -12 halo
7-8 walnuts holoʻokoʻa
1 Onioni liilii
ʻO ka hapalua kīʻaha o ka'ōmato puree
Hoʻokahi Capsicum liʻiliʻi
Hoʻokahi ʻōpuʻu kālika
1 tsp pepa ʻulaʻula i ʻoki ʻia
2 tsp aila ʻoliva
Kakaʻikahi nā lau coriander
ʻO ka paʻakai no ka hoʻoulu ʻana

Kaʻina hana

E puhi mua i ka umu i 350 degere Fahrenheit.
E hoʻomaʻemaʻe a holoi i nā halo. E hoʻolapalapa hapa iā lākou no 10 a 15 mau minuke.
I ka wā e maʻalili ai, ʻoki a wehe i nā ʻōpala.
No ka mea ʻai:
E hoʻohui i hoʻokahi teaspoon o ka ʻaila i loko o ka pā, kaʻi ʻia ke kālika i ʻoki ʻia a me nā aniani no ʻelima mau minuke, e hoʻohui i ka capsicum i ʻoki ʻia, a me nā tōmato maʻemaʻe.
E hoʻohui i nā walnuts i holoi ʻia a ʻoki ʻia i ka hui ʻana ma luna.
E hoʻoulu i ka hui me ka paʻakai a me ka pepa ʻulaʻula i ʻoki ʻia.
E hoʻomoʻa no 10 mau minuke ma ke ahi wela, e hoʻonani me nā lau coriander hou.
E kāpīpī i ka paʻakai liʻiliʻi ma luna o nā pāpale haʻi a hoʻopiha iā lākou me ka hui ʻana o ka wōnati sautéed.
ʻO ka hope, e hamo i ka ipu kuke me hoʻokahi teaspoon o ka ʻaila ʻoliva. E hoʻonohonoho i nā halo i hoʻopiha ʻia i loko o ka pā.
E hoʻomoʻa no 20 mau minuke a lawelawe i ka wela.

Kope A me Walnut Cupcake

Kiʻi: 123rf

Nā mea hoʻohui

No ke kīʻaha
100g pata, palupalu maikaʻi
100g kō ʻulaʻula māmā
100g palaoa
ʻElua hua nui
2 tsp kofe koke, hui ʻia me 100ml wai paila, a laila hoʻomāʻalili
25g wōnati hapalua, ʻokiʻoki, a me 12 hou no nā poʻo

No ka hoʻopiha ʻana
200ml kaʻaila huikau
2 tbsp

Hanana:

E puhi i ka umu i 180 degrees Celsius
E laina i ke kīʻaha kīʻaha me nā kīʻaha kīʻaha
E kuʻi i ka pata, ke kō, ka palaoa, a me nā hua manu me 4 tsp o ke kofe a me kahi paʻakai a hiki i ka momona.
E hoʻopili i nā walnuts i ʻoki ʻia.
E puna i ka hui i loko o nā kīʻaha
E hoʻomoʻa no 18-20 mau minuke a hiki i ke gula māmā a me ka puna.
Hoʻolili no kekahi mau minuke i loko o ka ipu, a laila e hoʻāla nā keke i waho a e hooluolu loa ma ka pahu.
E hoʻokomo i ka cream whipping, 3 tsp o ke kofe a me ke kō i loko o kahi pola nui.
E hoʻokuʻi iā lākou me ka hoʻohana ʻana i ka mea hui lima a i ʻole ka whisk a hiki i ka hana ʻana o nā piko ʻoʻoleʻa.
E hohola i kahi dollop o ka ʻaila kofe ma luna o kēlā me kēia keke
E hoʻopau me ka hapalua walnut.

Nā nīnau nīnau no nā Walnuts

Kiʻi: 123rf

Q1. Hiki i nā maʻi naʻau ke ʻai i ka walnuts?

TO. Kōkua nā Walnuts i ka mālama ʻana i ke kiʻekiʻe o ka cholesterol maikaʻi a hoʻemi i ke kahe koko, ʻelua o nā kumu pilikia nui no ka maʻi puʻuwai. He kumu waiwai nō hoʻi lākou o ka alpha-linolenic acid (ALA) ʻo ia ka omega-3 fatty acid.

Q2. ʻEhia ka nui o nā walnuts e lawe ʻia i ka lā?

TO. ʻEhiku mau hua ʻōpala piha ka nui o ka walnuts i kēlā me kēia lā. ʻO nā hopena ʻaoʻao o ka ʻai ʻana i nā wōnati he nui ka pehu a hemo ʻole ka ʻūhā, ʻaʻole ʻoluʻolu loa ia mau mea ʻelua, no laila ʻoi aku ka maikaʻi e kaupalena iā ʻoe iho.

Q3. Hiki iā mākou ke inu i ka wai ma hope o ka ʻai ʻana i ka walnuts?

TO. ʻO ka ʻai ʻana i ka wai ma hope o ka loaʻa ʻana o nā nati a i ʻole nā meaʻai me ka nui o ka aila i loko o ia mau mea hiki ke alakaʻi i ka waiho ʻana o ka momona i loko o ka paipu meaʻai, ka hopena i ka huhū a me ka ʻā. ... Wahi a kekahi, ʻaʻole hiki iā mākou ke inu hoʻokahi a ʻelua paha, akā pono e hōʻole kekahi i ka ʻai ʻana i ka wai anuanu a inu i ka wai mehana.

Q4. He aha ka manawa maikaʻi e ʻai ai i ka walnuts?

TO. Inā makemake ʻoe e loaʻa ka pōmaikaʻi nui loa mai nā nati, a laila ʻōlelo ʻia e ʻai iā lākou i ke kakahiaka. ʻO ka ʻai ʻana i nā nati, me ka ʻaina kakahiaka, hiki ke kōkua iā ʻoe e pale i ka luhi a hoʻoponopono mālie i ke koko i loko o kou kino. Manaʻo ka poʻe loea ʻo nā nati a me nā hua maloʻo kekahi o nā koho meaʻai maikaʻi loa a puni.

Q5. He aha ka hopena inā ʻai au i ka walnuts i kēlā me kēia lā?

TO. ʻO Walnuts kahi huaʻai maikaʻi loa. Loaʻa iā lākou ka hana antioxidant kiʻekiʻe a ʻoi aku ka maikaʻi o ke olakino nā momona omega-3 ma mua o nā huaʻai maʻamau. Hāʻawi kēia ʻano meaʻai waiwai i nā pono olakino e pili ana i ka walnuts, e like me ka hoʻemi ʻana o ka ʻāʻī a me ka hoʻomaikaʻi ʻana i nā kumu pilikia o ka maʻi puʻuwai.