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Hoʻomaopopo mākou āpau i nā pī, akā ma ke ʻano nui loa. ʻO nā pīni kīhāpai hoʻi i ʻike ʻia ʻo rajma, hāʻule i ka mahele o ka ʻohana pī a he lentil kaulana ia. ʻIke ʻia nā pīni a puni ka honua no kā lākou waiwai momona. Ua ulu kēia mau meaʻai nutritious i nā ʻāina a me nā moʻomeheu he nui no ka hoʻomākaukau ʻana i nā pā like ʻole. ʻIke ʻia nā pīni i hiki ke loaʻa nā ʻono mai nā meaʻai ʻē aʻe. Maʻalahi loa lākou e mālama a kuke. Eia nō naʻe, pono e kaupalena ʻia ka ʻai ʻana i nā pīni i ko lākou ʻike ʻia ʻana no ka pilikia o ka gastric. Pēlā nō, ʻoiai e kuke ana e holoi pono iā lākou no ka mea loaʻa nā mea make ma muli o nā mea momona i kāpī ʻia i kā lākou ʻano maka.

He mea pau ʻole ka waiwai kūpono o ka pī. ʻIke ʻia lākou i ka momona no ka mea waiwai lākou i ka fiber, nā protein a me nā minelala. ʻO Molybdenum, hoʻohana ʻia kahi mineral ma ke ʻano he counteract i nā mea mālama sulfide. Haʻahaʻa lākou i ka momona a hoʻohaʻahaʻa i ka cholesterol maikaʻi. ʻOiai waiwai lākou i ka fiber, kōkua lākou i ka digestion a hoʻomaikaʻi i ka neʻe ʻana o ka ʻōpū.

Hoʻohana ʻia nā pīni no ke kuke ʻana a hoʻomākaukau ʻia ka hapa nui o nā ipu Mekiko me ka hoʻohana ʻana i nā pī. ʻO kekahi o nā kīʻaha ʻē aʻe kahi e hoʻohana ʻia ai nā pīni i ka hoʻomākaukau ʻana he mau mea ʻai, nā ʻopa, a nā mea ʻala. Hoʻohui ʻia nā pīni puʻupaʻa me nā ʻano ʻala like ʻole no ka mea hoʻolaha maikaʻi lākou i nā mea ʻono ʻē aʻe. E nānā i nā ʻano ʻano pī a me kā lākou waiwai waiwai.

ʻO nā pīni Adzuki a i ʻole Aduki

ʻO kēia mau pī liʻiliʻi ʻulaʻula hohonu. Aia kahi meaʻono e ʻono a he kumu maikaʻi loa ia no ka fiber, folate, potassium, magnesium, phosphorus a me nā hao he nui. Ma muli o kā lākou ʻono momona, hoʻohana nui ʻia lākou i nā kuke ʻAsia. Hoʻohui pū ʻia lākou i nā mea ʻono e hoʻomaikaʻi i ka ʻono. Kūʻai maʻamau ia i kahi ʻano maloʻo, akā hiki ke kūʻai ʻia ma ke ʻano he pā a palaoa paha.

Pinto mau pi

ʻO kēia mau pī liʻiliʻi he ʻeleʻele i ke kala. ʻO lākou kahi kumu maikaʻi loa o ka folate, fiber a me kahi kumu hao maikaʻi. Pono e pulu kēia pīni-oval ma mua o ka hoʻohana ʻana. Loaʻa maloʻo lākou a i hoʻomākaukau ʻia paha i loko o nā kini.

Piʻi maka maka ʻeleʻele

ʻO nā cowpeas he oval, nā pīni keʻokeʻo momona me kahi pale ʻeleʻele. Aia kahi kumu maikaʻi loa o ka fiber a me ka folate. Hāʻawi ʻia kēia pī me kahi bean hou a maloʻo paha i hoʻohana ʻia i nā sopa, nā ipu ʻaoʻao, a me nā casseroles.

ʻO Chickpea

ʻO ka Chickpea a i ʻole nā ​​Garbanzo Beans nui, pōʻai, a loaʻa kahi ʻono nutty. ʻO kēia pī he kumu waiwai o ka hao a me ka potassium. Hoʻomākaukau ʻia ia i loko o nā kīʻaha e laʻa me nā soups, nā salakeke, a me nā pā pasta. Hoʻohana nui ʻia lākou i ka Middle East, India, ʻItalia, Sepania, a me nā meaʻai Latin-ʻAmelika.

ʻO ka pīni Cranberry

ʻAneʻane like lākou me nā cranberry maloʻo. Hele mai lākou i ka ʻulaʻula a me nā ʻulaʻula ʻulaʻula. ʻIke ʻia lākou i ka maikaʻi o ka mineral a me ka potassium. Pono e hoʻopili ʻia nā pīni Cranberry ma mua o ka kuke ʻana. ʻIke ʻia lākou kekahi Borlotti Italia. Hiki ke hoʻohana ʻia nā Pinto Beans ma ke ʻano he pani no nā pīʻī ʻulaʻula.

Nā piʻo Fava

ʻIke ʻia nā pīni Fava ma ke ʻano he mau pi ākea. Hele mai lākou i kahi oval a ʻeleʻele i ke kala. ʻO Folate a me nā fiber he kiʻekiʻe i kēia pīni. Ke hoʻohana nei i nā pi maloʻo fava, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā pīni i māhele ʻia i mea e maʻalahi ai ka ʻili paʻakikī loa e hemo a e emi ana ka manawa kuke.

Nā pīni akau nui

ʻO nā pīni akau nui nā pīni waena. Nui lākou i ka hao a me nā protein. Loaʻa lākou i ka ʻano kēpau a i ʻole ka maloʻo. Hoʻohana nui ʻia nā pīni akau nui i loko o nā ipu bean i hoʻomoʻa ʻia a me nā sopa. ʻO nā pīni kīʻaha keʻokeʻo a i ʻole nā ​​piʻo navy nā mea pani maikaʻi no kēia pī.

Nā pīni Cannellini

Kaulana ʻia nā pīni Cannellini ma ke ʻano he piʻa hakuʻala, pīni ʻulaʻula a keʻokeʻo paha. Nui lākou, ʻano pākī, ʻano ʻulaʻula ʻulaʻula a i ʻole ka pī keʻokeʻo i loaʻa kahi kumu maikaʻi o ka folate, fiber a me ka hao. Hele mai lākou i nā ʻano like ʻole e like me ka hou i ka pūpū, hoʻomaloʻo, paʻahau, a me nā kēpau. ʻIke ʻia ʻo rajma, hiki ke kuke i kēia mau pī a hiki ke hoʻohui ʻia i nā kīʻaha ʻē aʻe e like me nā casseroles a me nā salakeke. Pono e pulu kēia mau pī ma mua o ka kuke ʻana.

Lētēlē

ʻO ka Lentil kekahi o nā legume maʻamau i loaʻa i ka mākeke. He ʻōmaʻomaʻo liʻiliʻi, ʻeleʻele, a ʻulaʻula paha i ke kala. Nui lākou i ka phosphorous a me ka hao. Hoʻohana ʻia nā lentil i nā ipu ʻAsia a me ʻInia he nui.

ʻO nā pīni wale nō

ʻO nā pīni Mung he liʻiliʻi, pōpō maloʻo maloʻo e hele mai i ke ʻōmaʻomaʻo, ʻeleʻele, a i ʻole ʻeleʻele i ke kala. Ua ʻōlelo ʻia lākou ma India a ʻike ʻia hoʻi he melemele melemele. He kiʻekiʻe kēia dal i ka protein a me ka hao. Hoʻohana pinepine ʻia ia e hana i nā curries ma India.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele