ʻO ia ka pihima'ōpiopio o kekahi o nā moʻolelo kuʻuna o kouʻohana? E noʻonoʻo i mua o kou hoʻoleiʻana i nāʻanoʻano i kēia makahiki.
Mālama ka'ōpena'okena i kahiʻahiʻawa a no ke kumu maikaʻi. ʻO lākou he haʻahaʻa haʻahaʻa, he meaʻai hōʻoluʻolu i ko lākou liloʻana i kumu momona, protein, a me ka momona omega-3 momona , a me nā huaʻana'ē aʻe a me nā melaki (me nā huaola A, B, E a me K, hao , calcium , magnesium, potassium a manganese, ma waena o kekahi).
Aʻo ke kiʻekiʻe nui o ka hoʻopihaʻana i ka fiber (3 grams i ka ¼ kapu) āu e loaʻa ai i ka wā e hōʻailona ai i kēiaʻano momona e kōkua i kahi e paʻa ai ma luna o ka papa, akāʻo ko lākou mau pono olakino ua hoʻolilo iā lākou i meaʻai maʻamau e hoʻomau i nā makahiki a puni.
Ka Mino a me ke Kino
ʻO nā'ōpala a me nāʻanoʻano e like me nā huakena'okena ua piha i nā omega-3'eleʻa momona, i hōʻikeʻia e hoʻouluʻi i ke ola o ka naʻau ma o ka hoʻohaʻahaʻaʻana i ka līlū a me ka hoʻomaikaʻiʻana i nā mea'ē aʻe no nā maʻi o ka maʻi, e like me ke koko, triglycerides, a me cholesterol. ʻO nā momona polyunsaturated (e like me omega-3s) he pāʻani nui hoʻi i ka hana olakino a me ka hana paʻa. ʻO kaʻoiaʻiʻo,ʻo nā kamaliʻi e lawa ana i nā omega-3 i kēlā lā i kēia lā, uaʻoi aku ka maikaʻi o ka heluhelu heluheluʻana i ka poʻe i hanaʻole.
ʻO kaʻoluʻolu,ʻo ka nui o nā'ōpiopio e like me nā paukena, ke kōkua nui lākou e hōʻiliʻili iā lākou mai loko mai o kā lākou mau pauka.
Ka pale pale
ʻO ka'ōpala ka huapalapala kekahi o nā kumu meaʻai maikaʻi loa o ka zinc. Hoʻokumu nuiʻo Zinc i ka pākuʻi, ka hōʻehaʻana, a me ka olaʻili ma ka kōkuaʻana i ka hoʻomauʻana i ka collagen a hoʻonui i ka hoʻohou houʻana o kaʻili. He nui nā'ōkena pinepine (shell-on) no ka snacking, akā uaʻoi aku ka nui o nā kernels (i kapaʻia he pepitas).
Hiki iāʻoe ke pīpī i ka pepitasa ma luna o ka yogurt, ka nihi, ka palaoa, a me ka oatmeal, a iʻole e hana i kāu momona momona momona me nā huakena'okena i loko o ka hui.
Pehea e ulu ai i nā kīpala
ʻO wai ka mea e hoʻomanaʻo ana e komo i loko o ka'eleke a huki i ka'ōpū? ʻO kahi aʻu punahele nui ka holoiʻana iā lākou a hōʻoluʻolu iā lākou no ka meaʻono, maʻalahi a maʻalahi!
Eia kaʻu mau mea'alapuniʻulaʻula Pulina Lāʻano:
ʻO kāu mea e pono ai:
- Paʻa
- ʻO ka pahi wili
- Nui ka puna
- Colander
- ʻO ka pepa Baking
Ka Papa Hana 1: Hele i ka pāmu'eaka maʻole e kū a huki i ka laukene punahele āu.
Ka Papa 2: E hoʻopiha i ka umu a 300˚. E huki i ka piko o kāu lauuʻu. Inā hoʻohanaʻoe i ka lauʻano iʻoi aku ka liʻiliʻi, eʻoki i ka pauku i loko o nā'āpana no ka hikiʻana i nāʻanoʻano.
Ka Papa Hana 3: E hoʻokuʻu i nā hale a me nāʻano o ka'alake a hoʻololi i ka colander.
Ka Papa 4: E hoʻokaʻawale i nāʻanoʻano mai nā innards, e hoʻokuʻu i nā innards i loko o kahi kīʻaha a waiho i nāʻanoʻano i loko o ka colander. E hoʻomaloʻo i nāʻanoʻano ma lalo o ke kai mehana. Ma hope o ka holoiʻana iā lākou, makemakeʻoe e'ōpala i kahi maloʻo me kahi kāwele pepa a lole paha.
Ka Papa 5: Hoʻomaʻaka māmā i kāu pepa kuke me kaʻaila pūʻole. E hohola i kāu mau paukena i loko o hoʻokahi papa papa, a laila kāpīpīʻia me ka paʻakai kosher. A iʻole ka luna me kāu mau punahele punahele-e kiʻi i ka pilikino me ka hoʻohanaʻana i kekahi o koʻu mau manaʻo ma lalo nei!
Ka Papa 6: E puhi no 15 mau 20 mau minuke a hiki i ke gula; maikaʻi ke ala a pau ma mua o kaʻaiʻana. ʻO ka'ōmaʻomaʻa hua e mākaukau eʻai, e maʻalahi a maʻalahi hoʻi e kaomi i loko. E hōʻailona i ka jazz i kāu mau'elekinuma ma mua o ka puleʻana i ka umu?
E ho'āʻo i kahi o kaʻu punahele punahele punahele (no kēlā me kēia 2 a 3ʻoki kapu):
Kāleka a me ka lauu - e hoʻoulu me ka ½ cup Parmesan, 1 teaspoon keleko kaʻaila, ½ teaspoon ka paʻakai a 1 teaspoon kou herb punahele e like me ka rosemary a me ka oregano
ʻO ka paʻakai a me ka waina - 1 teaspoon ka paʻakai a 2 ka 3 punetēpona i ka vīnega
Kāpena'alapona - 1 teaspoon ka wai i hoʻopalapalaʻia a me 1 teaspoon ka'āinaʻo kaʻamona
Tex Mex Taco - like me kaco
Pākīpika - ½ teaspoon kala maeke, ½ teaspoon ka paʻakai, ¼ teaspoon pepa cayenne a me 1 teaspoon oliveʻaila
ʻO Joy Bauer, MS, RDN, CDN, Hauka Ola a me ka Mea Niko no ka NBC o kēia Hōʻike Hōʻike a me ka mea hoʻokumu i nā Nū Food Snacks.
> Kālā:
> Mats Johnson, et al. ʻO ka omega 3/6 nā waiā momona no ka heluheluʻana i nā keiki: he'ōlani,ʻelua makapō, kahi hoʻokolokolo i kahibo i nā haumāna'ōpio 9-makahiki i Suedena. Ka Nūpepa o ke Kulanamai Haumāna a me ka Haumāna, 2016.