E hoʻolālā i kaʻike kumu waiwai a e aʻo i ke kukeʻana iā lākou
Hoʻouluʻia nā lawelawe liʻiliʻi o nā pīni a me nā lekile'ē aʻe e like me ka pua a me nā lelo ma ka South Beach Diet a me nā meaʻai haʻahaʻa haʻahaʻa. ʻO kaʻaiʻana i nā lemu ka mea e pono ai no kaʻai maikaʻi ma keʻano maʻamau no ka mea he kumu maikaʻi lākou o ke fiber, he starch maloʻo , a he nui nā meaʻai a me nā mea pono. ʻO nā mea'ē aʻe ma mua o nā huaʻainaʻole,ʻo ia kekahi o nā kumu liʻiliʻi nuiʻole o keʻano o ka waihā. No ka mea, ua hoʻonāukiukiʻia paha ko lākou mākiko ma ka liʻiliʻi i loko o ka'ōpū liʻiliʻi.
ʻO ka nui o ka lawelaweʻana he 1/3 ka 1/2 ago.
Legumes for All Phases of the South Beach Diet
Eia kekahi mau legumomomi iʻoi aku no ka manawa o ka'Āina Kai'Ākau o South Beach, a iʻole kahiʻaiʻai haʻahaʻa haʻahaʻa. E hoʻohālikelike i nā calories, nā kinikini, ka protein, a me nā helu fiber no ka huliʻana i ka hui maikaʻi loa no kāu mau pono.
Nikowaiwai Info no nā mea kanu, kaʻaila, nā lemu hoʻomaʻemaʻe (1/2 cup)
| Kālepa (g) | Kāpena (g) | 'Apena (g) | Fiber (g) | |
| Pākī Adzuki | 147 | 28.5 | 8.65 | 8.4 |
| Pōniʻeleʻele | 114 | 20.4 | 7.6 | 7.5 |
| ʻO ka poʻaʻeleʻele | 99 | 17.8 | 6.6 | 5.6 |
| Pālaʻi nui (pāpaʻa) | 94 | 16.7 | 6.5 | 4.6 |
| Nā kāpena (garbanzo beans) | 134 | 22.5 | 7.3 | 6.2 |
| ʻO Edamame | 94 | 6.9 | 9.2 | 4 |
| Pīni Farani | 114 | 21.3 | 6.2 | 8.3 |
| ʻO nā pīkī nui | 104 | 18.7 | 7.4 | 6.2 |
| ʻO ka pua'ōmaʻa | 67 | 12.5 | 4.3 | 4.4 |
| Ka pīnī koki | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Limaʻo Lima | 108 | 19.6 | 7.3 | 6.6 |
| Mung beans | 106 | 19.3 | 7.1 | 7.7 |
| Nā pī | 127 | 23.7 | 7.5 | 9.6 |
| Hoʻopiʻia nā niho | 122 | 22.4 | 7.7 | 7.7 |
| ʻOiwi | 148 | 7.2 | 15.7 | 5.2 |
| Pālua ka pua | 116 | 20.7 | 8.2 | 8.1 |
| Nā pīniʻeleʻele | 124 | 22.5 | 8.7 | 5.6 |
Nā Legumes e Kakele I Ke Kele Paʻi Loa-Carb
E hoʻokaʻawale i nā beana i hiki ke komo me nā meaʻono a me ka palolo.
Kūʻia nā puaa'ōmaʻomaʻo he huaʻai momona aʻaʻole i'āponoʻia i ka papahana hoʻokahi o ka'Āina Kaiʻakai o South Beach , akā, heluʻia lākou e like me ka maloka e lawelawe ana ma nā papaʻelua a meʻekolu.
ʻO ka peanuts kekahiʻano kūikawā no nā lemulemu a ma ka South Beach Diet a kokoke i nā wahi'ē aʻe a pau lākou i ka helu. ʻO ka nui o nā lawelawe ma ka South Beach Diet ma waena o 2/3 u.
a me 1 e. a 'ae' ia ka pīni i nā hapa a pau o ka meaʻai. ʻElua mau punetēpō o ka wai pīnī maoli (ʻaʻole he mau meaʻala a hui paha i hoʻohuiʻia) e lawelawe.
ʻO nā mea kanu i piha i ka'ōpū
E hoʻomaopopo i ka nui o nā pūʻania kēne e hānai i ke koko koko ma mua o nā pīnē e hoʻomoe ai a hoʻomohalaʻoe iāʻoe iho. Akā naʻe,ʻaʻole kēia i pili i nā soybeans, heʻano haʻahaʻa loea a me ka helu haʻahaʻa haʻahaʻa loa, e hoʻomaka me. He mea maikaʻi nā soybeʻeleʻele no ka bea liʻiliʻiʻole iʻole ka ikaika nui e hanaʻia e nā melemele maʻamau.
ʻOi aku ka maikaʻi o ke koko koko i ka kukeʻana i nā pīkī iāʻoe iho ma mua o ka hoʻohanaʻana i nā pī piʻi. ʻO ka pēpili i hoʻohanaʻia e hana i nā pīkī hiki i ka wā e wāwahi ai ka mākalo a hoʻonui i ka maʻalahi i loko o kā mākou'ōnaehana digestive. Eia kekahi, nalowale mākou i nā pōmaikaʻi o ka starch starch i hanaʻia ma nā kīhā e hana i ke ala a pau i ko mākou mau mea noho ai a me ka hānaiʻana i nā huapona maikaʻi ma laila.
Pehea e Kuki Paʻi
ʻAʻole maopopo i ka kukeʻana i nā pīni? He mea maʻalahi loa ia.
1. e noʻonoʻo i ka laweʻana. Hiki maikaʻi ke pāʻani i kāu mauʻano ma mua o ka kukeʻana no ka mea he mea kōkua ia i kou kino eʻeli liʻiliʻi iā lākou me ka maʻalahi i ka pihi wikiwiki. E hoʻonui i ka paʻakai i ka'ūla e kōkua iā lākou e hoʻomohala aʻoi aku ka wikiwiki aʻoi aʻe, akā he paʻakai ka paʻakai.
Ka hana maʻamau. ʻO ka hana maʻamau i nā beanaʻehā noʻehā a he 12 mau hola i loko o ka wai eʻoi aku iʻelua iniha ma mua o ka kiʻekiʻe o nā pī. Inā makemakeʻoe e hoʻomoʻakai i ka paʻakai, e hoʻohana i 1 punetune i ka paona o nā pīni o ka paʻakai paʻakai aiʻole 2 punetēpē o ka paʻakai paʻakai. E puhi a holoi i nā puʻu i mua o kou hoʻohanaʻana.
Hoʻopi pinepine. Ināʻoe e holo wikiwiki, e hoʻokomo i nā piʻa i loko o ka wai iʻelua mau 'īniha ma luna, eʻomi i ka paʻakai inā makemakeʻia, a laila e lawe iā lākou i kahiʻeha. Ke hele koke lākou i kahi maʻiʻeha, e hoʻohuli i ka wela a hoʻokuʻu iā lākou no hoʻokahi hola. E puhi a holoi i mua o ka kukeʻana.
Inā kohoʻoleʻoe eʻoki i kou mau pi, e hoʻonui i kahi hola aʻelua paha i kou manawa kuke.
ʻIke i ka uhiʻia mau i ka wai i ka manawa eʻoki ai.
2. E koho i kāu mau manawa. He maikaʻi ka paʻakai, akā e noʻonoʻo i ka hoʻokolohuaʻana me nā meaʻokoʻa e hoʻokuʻu ai.
3. Lawe o C ia laua. Hiki iāʻoe ke hoʻohana i kahi hoʻolākiuki-kīhā, kahi kīkī-kuke, aiʻole eʻoki wale iā lākou i ka ipu. No nā stostop a māmā-kuke kuke, e uhi i nā piʻa meʻelua iniha o ka wai a e kuke iā lākou i lalo. Ma ka ipu, e hilinaʻi i ka pua, e laweʻia ma waena o 15 mau minuke a me kekahi mau hola. I ka māmā-kuke kuke, ma waena oʻekolu aʻeono hora. Hoʻopauʻia nā pīpī i keʻano o ke akahile akāʻaʻole i ka hana.
E hoʻopakele i ka wai. Hiki iāʻoe ke hoʻohana i ka wai pīkī i keʻano like āu e mālama ai i kahi mea kanu aiʻole meaʻai mea kanu a hoʻolālāʻia noʻeono mahina.
E hoʻomanaʻo i hoʻokahi kīʻaha o nā bean maloʻo i loaʻa iʻekolu kūmole o nā pī kuʻi.
> Kālā:
> Clark, M. Pehea e Kuki Paʻi. Ka New York Times Cooking.
> Ke KeʻenaʻOihana HuiʻAmelika Hui PūʻIa (USDA), Keʻena HanaʻImi. Nānā Kūlohelohe Nūhou no ka Papahana Kūmole, Release 28, 2016.