Me ke kōkuaʻana o kahi Pōhaku Pōhi, ua maʻalahi ke kuke kuke e like me ka mea ma mua. Nui nā kumuhana a me ka wikiwiki nui, e hana pū nei hoʻiʻo ia i ka mea kuke i ka laiki, ka mea kuke kuke, a me ka mea hana kulu. Eia ke nānāʻana i nā meaʻai maikaʻi heʻehiku no ka hoʻomākaukauʻana i kāu Pipi Instant i kēia mau lā:
1 - Nānā a me nā Lentils
ʻOiai iʻikeʻia he pulses,ʻo nā meaʻai he kikowaena nui e like me ka pī, ka peʻa, ka mīpala, a me nā lelo, kekahi o nā mea maikaʻi loa no ka meaʻai maikaʻi. A me kahi Pōkā Pōʻokoʻa, he mea maʻalahi loa ia e hoʻomākaukau i nā lāʻau maloʻo maloʻo (kahi kūʻai liʻiliʻi, low-sodium e like me keʻano kalo.).
ʻOiai e koi anaʻoe i kāu mau mea kanu e hana ai i nā pulunō maloʻo i ka pō, hiki iāʻoe ke hoʻokoe i ka manawa pinepine (a hoʻokuʻu wale iā ia) i ke kuʻana iā lākou i loko o kahi Pōkā.
Hoʻopiliʻia me nā meaʻai, nā meaʻai e like me nā pīni a me nā lelo e hana i nā'āpana maikaʻi i nā huamoa, nā kuʻi, nā kīlaiki, a me nāʻano kīʻaha he nui. E huli i nā mea e like me ka chickpea curry, ke kele keʻokeʻo, ka niho a me ka laiki, a me ka chili-free-chili.
Hōʻike nāʻimi e hiki i ka hoʻonuiʻana i kāu lilo o nā pulus hiki ke kōkua i ka haʻahaʻa o kāu cholesterol, hoʻonui i kou olakino, a me ka hoʻonuiʻana i ke kaumaha o ke kaumaha .
2 - Kino-Cut Oatmeal
ʻOiaiʻo kahi o kaʻohe'ōpiliʻia e laweʻia i kahi hapalua hora no ka kukeʻana i ka mea kanu, hiki i kahi Pōkā Pōhi ke hana i ka hana i loko o nā minuke wale nō me kaʻole pono e hoʻoikaika mau.
ʻO kekahi kumuʻoi aku o ka fiber, uaʻikeʻia ka mālamaʻana i ka cholesterol ma ka helu. Eia kekahi,ʻo ka loiloi i hoʻopukaʻia ma nā Nutrients i ka makahiki 2015, he mea ia e kōkua ai i ka hoʻoikaikaʻana i ke koko a me ka kōkuaʻana i ka mālamaʻana i ka maʻi diabetes.
No ka hanaʻana iʻelua mau hana o ka oatmela i ke kila, e hui pū me 1/2 kīʻaha o nā'ōpū o ke koʻi a me nā 1 1/4 kapu o ke wai anuanu i loko o ka Pōkole. E hōʻoia i ka uhiʻana o nāʻohi i ka wai. E hoʻopaʻa i ka uhi, e koho i ka Manuel, a me ka kuke i kahi hoʻolālā kiʻekiʻe no 10 mau minuke. Hoʻohana i kahi hoʻokuʻu kūlohelohe no 12 mau minuke, a laila e hoʻokuʻu i kekahi kaomi mau. E wehe i ka pale.
No ka hoʻokuʻuʻana i ka meaʻai kūpono o kāu oats, e ho'āʻo e hoʻohui i nā huapona pūpū a me nāʻanoʻano, nā meaʻala like me ka kinamona, aiʻole nā huaʻono hou .
3 - Yogurt
ʻO ka lālā lapaʻau nui i kaʻaila o ke kino,ʻo ka yogurt homemade ka mea e hoʻopili ai ināʻo kāu Potona Pōʻokoʻa ka hana yogot. Hiki iāʻoe ke hana i ka'aniani kāhili Greek-style ma ka hoʻohana waleʻana i kahi cheesecloth e like me ke kaula.
ʻO kekahi o nā mea ola loa e hoʻonui ai i kāu kāpili momona, eʻai mau ana i kaʻaʻahu i kēlā me kēia manawa hiki ke kōkua i ka ikaika o kou mau iwi i kou wā. ʻOiaʻiʻo, he loiloi i paʻiʻia ma'Osteoporosis International i ka makahiki 2017 iʻikeʻia he pilina ka nui o ka yogurt me ka nui o nā kolake'enela nui a me kaʻoihanaʻoi aku o kaʻoihana kino i nā mākua.
Ua piha hoʻiʻo Yogurt i nā hua'ōlelo pīpī, kekahiʻano bacteria maikaʻi i loaʻa i ka hoʻonāukiukiʻana i ka'ōnaehana kamepiula, hoʻonui i ka ola olakino, a me ka hoʻoukuʻana.
4 - Hoʻohaʻahaʻa
Ināʻoe eʻimi ana i kahi meaʻai maikaʻi i ka mea haʻahaʻa, e ho'āʻo i ka paʻiʻana i kāu hummus i loko o kahi Pōkā. ʻO ka momona maikaʻi no nā māmā a me ka inoa inoa,ʻo kahi momona i loaʻa i ka momona, kaʻailaʻoliva maikaʻi, a me ka nui o ke kālaka (kahi mea iʻikeʻia e kaena ai i nā pono maikaʻi lehulehu).
Hiki iāʻoe ke hoʻohana i ka hummus e like me ke kāwīwī i hoʻopiliʻia, ka lole palemele, a pani paha i ka mayonnaise i nā meaʻai e like me ka uku mīmoa a me nā hua manu i'ōwiliʻia.
5 - Kaʻiuki
I kekahi manawa i kapaʻia he "super starch,"ʻo ka'ailala ua hāʻawi i nā meaʻai likeʻole me ka huaʻa C, ka huaʻopa B6 , beta-carotene, potassium, a me ka magnesium.
E hoʻokuʻi i hoʻokahi kapu o ka wai anuanu i ka Pōhi Pokole a waiho i kaʻuala (peeled a unpeeled) ma luna o ka huki mokumahu. E hoʻopaʻa i ka uhi. Ma lalo o ke kaomi hana kiʻekiʻe, e kuke i kaʻuala no 15 mau minuke (e hoʻonui 2 i 3 mau minuke inā nui ka uala). Ke pau ka manawa kuke, e hoʻohana i kahi hoʻokuʻu kūlohelohe no 10 a 11 mau minuke. E hoʻokuʻu i kekahi kaomi mau.
Ma hope o ka hoʻomākaukauʻana i kaʻuala i loko o kāu Pōkā Pokole, e ho'āʻo i ka'ōlaʻauʻala maikaʻi i nā meaʻala, nā pīpī, nā mea i hoʻomoʻaʻia, a me nā pahu. I ka meaʻono me ka kinamona a me ka maple syrup, he mea maikaʻi loa ia no ka yogurt.
6 - Pālolo i ka umauma
ʻO kekahi o nā meaʻenehana hānai, i hānaiʻia i ka umauma moa he mea punahele ia i nā māhele Instant Pot i olakino. I ka manawa i hoʻomākaukau aiʻoe i ka moa me ka moa, e hiki iāʻoe ke paʻi a hoʻohana i nā mea'alamaki a me nā salam, a ho'āʻo paha i ka paleʻana no ka tacos.
E like me ka protein iʻa a me ka mea kanu, he nui ka cholesterol a me ka momona i loko o ka moa e like me nā meaʻulaʻula. No ka hoʻomaluʻana i ke olakino, koho kaʻAhahuiʻAmelika e hoʻokomoʻia iʻekolu'āpana'āpana o kēlā me kēiaʻano o ka meaʻai (kahi nui e like me ka nui o ka papa kāleka).
7 - Nā puʻu a me nā uʻi
No ka hoʻokipa naʻauʻole o kāu mau hana maʻamau i kēia lā, e hoʻohana i kāu Pōkā Pōʻokoʻa no ka hoʻoikaikaʻana i nā meaʻono a me nā hiʻi. Mai kaʻeleʻeleʻeleʻeleʻele i ka veggie chili,ʻO kaʻaiʻana i ka meaʻai ma luna o nā huapalapala a me nā meaʻaiʻai paha, hiki ke hoʻonui i kou olakino ma nāʻano likeʻole.
No nā mea hoʻomaka, ke kohoʻana i nā meaʻono a me nā kapuaʻi hiki ke hoʻonui nui i kāuʻai meaʻai a kōkua iāʻoe e paʻi i kāu mau lāʻeiwa i manaʻoʻia no kēlā me kēia lā o nā hua a me nā momona. ʻO ka hōʻike houʻana i ka mana olakino o nā mea kanu mea kanu, hōʻike ka 2017 mai ka International Journal of Epidemiology e hiki i ka huaʻai a me ka meaʻai ma mua o 5 mau lā ka nui o ka hōʻeha o ka naʻau, ka hahau, ka maʻi, a me ka make koke.
ʻO ka nānāʻana i nā kānana a me nā kapuahi paha, hiki iā ia ke kōkua iāʻoe e hoʻokuʻu iho i lalo. ʻO kaʻoiaʻiʻo, he loiloi i paʻiʻia ma ka Food and Nutrition Research i ka makahiki 2016 eʻike anaʻo kaʻaiʻana ma o ka pī a me ka paona eʻoi aku kaʻoluʻolu ma mua o ka mea i pili i nā kumu pilikino holoholona.
Ināʻoe e koho i ka pozole a iʻole ka minestrone, nā pūkana a me nā māhoe i ka manawa koke e hoʻokuʻu iāʻoe i luna i nā mea kanu a me nā meaʻala i piha i nā mea kanu o ke ola, e like me turmeric, cayenne, rosemary, basil, a me oregano.
> Kālā:
> Aune D, Giovannucci E, Borouka P, et al. "ʻO ka huaʻai a me ka meaʻai a me ka pilikia o ka maʻi o ka maʻi cardiovascular, ka nui o ka maʻi kanesa a me nā kumu-make-a me ka hōʻailona-helu i nāʻano-kūpono o ka nānāʻana." Int J Epidemiol. 2017 Jun 1, 46 (3): 1029-1056.
> Hou Q, Li Y, Li L, et al. "Nā hopena pili o kaʻai o kaʻai i nā maʻi me keʻano 2 diabetes: he hōʻike manawa a me ka meta-analysis." Nutrina. 2015 Dec 10; 7 (12): 10369-87.
>ʻO Kristensen MD, Bendsen NT, Christensen SM, Astrup A, Raben A. "ʻO nā meaʻai e pili ana i nā kumu punaewai waiwai (pīni a me ka peʻa) heʻoi aku ka maʻalahi ma mua o nā meaʻai ma luna o nā kumuʻano meaʻai (holoholona veal a me ka puaʻa) - kahiʻai ke kālepa hōʻike. "Nutr Res. 2016ʻOkakopa 19; 60: 32634.
> Laird E, Molloy AM, McNulty H, et al. "E pili ana ka nui o ka waina i ka nui o ka'enela a me ka hana kino i nā poʻe kahiko." Osteoporos Int. 2017'Apel; 28 (8): 2409-2419.