Maiʻa maka (Plantain): Nā Pono Pono Nutritional Health, Risks, & Recipe

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO ka maiʻa kekahi o kēlā mau huaʻai olakino a momona hoʻi a ka poʻe e hauʻoli ai e ʻai i kēlā me kēia manawa o ka lā. ʻO ka maʻamau, ʻai ʻia ka maiʻa i ko lākou pala pala, akā ʻai pū ʻia ka maiʻa maka, akā ma hope o ka kuke ʻana.

ʻAi ʻia ka maiʻa maka ma ka palai ʻana, ka hoʻolapalapa ʻana a i ʻole ka palai ʻana. ʻO lākou kahi kumu maikaʻi o ka fiber, nā wikamina, nā minelala a me ka starch kūpaʻa. ʻAno iki ka ʻono o ka maiʻa maka, ʻono i ka ʻawaʻawa a kiʻekiʻe i nā starches ke hoʻohālikelike ʻia i ka maiʻa pala.

ʻōlelo ʻakaʻaka no ka male ʻana

ʻO ka waiwai kūpono o ka maiʻa maka

100 g o ka maiʻa maka i loaʻa iā 74.91 g wai, 89 kcal ikehu a loaʻa pū kekahi iā lākou

• 1.09 g protein
• 0.33 g momona
• 22.84 g pākeke
• 2.6 g puluniu
• 12.23 g kō
• 5 mg kalipuna
• 0.26 mg hao
• 27 mg makanekiuma
• 22 mg pākuʻi
• 358 mg potassium
• 1 mg sodium
• 0.15 mg kiniki
• 8.7 mg wikamina C
• 0.031 mg thiamin
• 0.073 mg riboflavin
• 0.665 mg niacin
• 0.367 mg wikamina B6
• 20 mcg folate
• 64 IU wikamina A
• 0.10 mg wikamina E
• 0.5 mcg huaʻai K

Nā Pōmaikaʻi olakino o ka maiʻa maka

1. Kōkua i ka pohō kaumaha

Loaʻa i ka maiʻa maka i ʻelua mau ʻano fiber - kūpale kūpale a me pectin nā mea ʻelua e hoʻonui i ka manaʻo o ka piha ma hope o ka ʻai ʻana. Kōkua hou kēia i ka hoʻolohi ʻana i ka waiho ʻana o kou ʻōpū a hōʻemi iā ʻoe e ʻai i ka meaʻai, a ʻo ia ka mea e kōkua i ka lilo ʻana o ka kaumaha ^[1] .

2. Kaohi diabetes

Hiki ke kōkua i ka starch a me pectin kūpale i ka maiʻa maka i ka kaohi ʻana i ke kō kō ma hope o ka ʻai ʻana, e like me kahi noiʻi ^[elua] . Loaʻa ka maiʻa maka i kahi papa kuhikuhi glycemic (GI) o 30, kahi haʻahaʻa loa, a kōkua kēia i ka hoʻohaʻahaʻa ʻana i nā pae glucose koko.

3. Paipai i ke olakino puʻuwai

ʻO ka maiʻa maka ka mea kiʻekiʻe i ka starch kūpaʻa e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka plasma kolesterol a me ka hoʻopaʻi triglyceride, a laila hāʻawi i ka olakino puʻuwai. Loaʻa iā lākou i ka nui o ka pāhare potassium e kōkua i ka mālama ʻana i kou kaomi koko ^[3] .

4. Hoʻonui i ke olakino digestive

ʻO ka starch resistant a me pectin i ka maiʻa maka e hana ma ke ʻano he prebiotic e hānai ana i nā bacteria aloha i ka ʻōpū. Hoʻomaʻa ka bacteria i kēia mau ʻano ʻelua o ka fiber, e hana ana i nā butyrate a me nā mea momona momona ʻē aʻe e kōkua i ka mālama ʻana i nā pilikia digestive. ^[4] .

hooikaika waha e hoemi i na papalina

5. Kāohi a mālama i ka palahī

ʻO ke kū ʻana o ka starch kiʻekiʻe a me ka pectin i ka maiʻa maka i hiki ke kōkua i ka mālama ʻana a me ka pale ʻana i ka palahō. Kōkua ia i ka paʻakikī ʻana o ka pahu a kaua aku i nā koʻohune e kumu ai ka maʻi diarrhea. Wahi a kahi noiʻi, pono ka maiʻa maka i ka mālama ʻana i ka papaʻai o ka diarrhea hoʻomau i nā keiki haukapila a hiki ke hoʻohana ʻia e mālama i nā keiki ma ka home. ^[5] .

6. Kōkua i ka lawe hao maikaʻi

Hoʻopili ka hemahema o ka hao a me ka anemia i ka heluna nui o ka lehulehu. Ua hōʻike ʻia kahi noiʻi i paʻi ʻia i loko o ka Noi a me Nānā noiʻi, ʻaʻole mai ka maiʻa maka a me ka kuke i ka lawe ʻana i ka hao a hiki iā lākou ke kōkua i ka hoʻonui ʻana i nā pae hao i loko o ke kino. ^[6] .

Nā Pilikia olakino o ka maiʻa maka

ʻO ka ʻai ʻana i ka nui o nā maiʻa maka hiki ke kumu i ka bloating, ke kinoea, a me ka constipation. Eia kekahi inā ʻaʻa ʻoe i ka hopena, pono ʻoe e hōʻole i ka ʻai ʻana i nā maiʻa maka no ka mea aia lākou i loko o nā protein i like me nā protein āpau āpau i loaʻa i ka hopena.

pehea e mālama ai i ka lauoho keʻokeʻo

Mea ʻAi Maiʻa Maiʻa maka

Mele maiʻa maka ^[7]

Nā Pono:

• Maiʻa maka 4 ʻāpana
• ʻUala ʻelua
• & frac12 tsp kāpili kika
• 1 tsp pauka cumin
• Paanchphoran (ʻo ka hui ʻana o ka coriander a pau, kumino, nigella, fennel, a me nā ʻano mākeke)
• 1 tsp kōpani pauka
• & frac12 tsp chilli pauka
• & frac12 tsp pepa ʻeleʻele pepa
• & frac12 tsp garam masala pauka
• ʻO ka paʻakai a me ka ʻaila e like me ka koi

Hana:

• Peel, ʻokiʻoki i ka maiʻa maka a kuke iā lākou no 3 whistles.
• Peel aʻokiʻoki i kaʻuala i loko o nā pahu.
• E hoʻomoʻa i ka aila i loko o ka pā / kadai a e pā iho i ka ʻuala. E waiho ʻē.
• I ka pā hoʻokahi, e hoʻohui i ka lau bay a me ka paanchphoran.
• A laila hoʻohui i ka paʻi ginger a kuke no 30 kekona.
• E hoʻomoʻi i ka turmeric, kumino, coriander, pepa ʻeleʻele, chilli pauka, a me ka paʻakai. E hoʻomoʻa i nā mea ʻala.
• Hoʻohui i nā ʻāpana maiʻa a me nā ʻuala a kālua me nā mea ʻala.
• Hoʻohui i ka wai a ʻae e hoʻolapalapa a palupalu ka maiʻa a me kaʻuala.
• Hoʻohui garam masala a lawelawe i ka wela.

E hoʻāʻo i kēia papaʻaina kebab maiʻa maka a ʻohi palaoa maiʻa.

1. [1]Higgins J. A. (2014). Pākuʻi kūpaʻa a me ke kaulike o ka ikehu: ka hopena i ka pohō kaumaha a me ka mālama ʻana. Nā loiloi loiloi i ka ʻepekema meaʻai a me ka meaʻai, 54 (9), 1158-1166.
2. [elua]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). ʻO kaʻai pectin i hoʻomau ʻia: ka hopena i ka haʻalele ʻana o ka gastric a me ka hoʻomanawanui ʻana o ka glucose i nā maʻi diabetic pili ʻole i ka insulin. Ka puke pai ʻAmelika o ka meaʻai pilikino 48, 6 (6), 1413-1417.
3. [3]Kendall, C. W., Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Nā hōkū pale a me ke olakino. Nūhou o AOAC kūwaho, 87 (3), 769-774.
4. [4]ʻO Topping, D. L., & Clifton, P. M. (2001). ʻO nā mea momona momona liʻiliʻi a me ka hana colonic kanaka: nā kuleana o ka starch kūpale a me nā polysaccharides nonstarch. Nā loiloi Psysiological, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). ʻO ka maiʻa ʻōmaʻomaʻo a me ka pectin e hoʻomaikaʻi i ka liʻiliʻi liʻiliʻi o ka ʻōpū a hoʻoliʻiliʻi i ka nalowale o nā keiki Bangladeshi me ka maʻi hoʻomau mau. Nā maʻi maʻi a me nā ʻepekema, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Ka lawe ʻana o ka hao i ka maiʻa maka a moa: kahi aʻo kula e hoʻohana ana i nā isotopes paʻa i nā wahine. Ka noiʻi kai & meaʻai, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with-potatoes

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