Nā Pūʻona Mea Ola MeaʻAi

Nā Kaloka ma Chickpeas a me ko lākou mau Huakaʻi Ola

ʻO nā pīpī, kahi iʻikeʻoleʻiaʻo garanszo beans, heʻano legume ia i piha i ka protein, fiber, a me nā kāhuʻaleʻa. ʻEluaʻano o ka chickpeas:ʻo keʻano "blond" ka mea i kūʻai nuiʻia ma ka Middle East a me ka'Ākau oʻAmelika Hui Pūʻia a me nā mīpiʻeleʻele (i kapaʻiaʻo Desi) i India, Pakistan, a meʻAitiopa.

Hiki ke kūʻaiʻia i nā'ōpena a malolo paha, aiʻole hiki iāʻoe ke kūʻai i ka palaoa'ōmaʻa (hele), kahi i hoʻohana pinepineʻia ma kaʻoihana Indian e like me kaʻeleʻele-ʻo kēiaʻano palaoa he hapalua o nā huaʻaleʻa o ka palaoa palaoa a he waiwai waiwai.

ʻO ka huiʻana i nā moa moa maʻemaʻe me kaʻenehana e hoʻohaʻahaʻa i ka hummus . I kēia mau lā, nui nāʻano likeʻole o ka hummus i ke kala, kaʻono, a me nā calories. ʻO ka hoʻohanaʻana i nā kahiniʻoi aku he mea hummus ka mea i emi iho i loko o ka waiʻahu aʻoi aʻe i nā calories. E ho ohana i ka hummus no ka hoʻopau i nā huaʻona no ka protein a me ka'ōpūʻona piha, aiʻole e kāwili i nā condiments kiʻekiʻe (e like me ka mayonnaise) no ka hummus i ka hanaʻana i ka tuna a i ka moa moa.

Hiki i nā chickpeas hiki ke lilo i kumu kūʻai kūpono a me ke ala kūpono e hoʻohui i ka fiber a me ka protein i kāuʻai, akā uaʻoi aku ka nui ma ka sodium a hoʻomaloʻoʻia nāʻanoʻano likeʻole. ʻO ka hapalua o ka moa o ka moa he 280mg ka sodium. No ke emiʻana i ka 40% o ka sodium kahe, a ma kahi o 110mg, e hoʻomaʻemaʻe a holoi i nā moa i loko o ka wai.

ʻO nā'ōpena kekahi kumu maikaʻi o ka pūnaehana kumu lāʻau. He mea nui ka protein ma ka mālamaʻana i kahi pūnaewele mālama kino. ʻO ia hoʻi ka poho o ka lauoho, kaʻili a me nā kui, a ua hoʻohanaʻia e kōkua i ke kūkuluʻana i nāʻiʻo o ke kino.

Nā Huakaʻi Ola o nā Pīpē

ʻO kahi o nā pēpē he kumu maikaʻi loa ia o ka fiber, nona 16% o kāu mau pono i kēlā me kēia lā ma ka hapalua hapalua.

ʻO kahi hapakolu o ka wepa o ka moa ka pahemo hiki ke maʻahuʻi, e lilo ia i meaʻai maikaʻi. Ua hōʻike nā haʻawina i nā kānaka eʻai ana i nā meaʻai momona o ka fiber iʻoi aku kaʻoi aku o ka maikaʻi a me ka loaʻaʻana o ka maʻi o ka naʻau a me ke kanesa.

ʻO nā'ōpena kekahi kumu maikaʻi o ka manganese a me ka folate. ʻO lākou kekahi kumu maikaʻi loa o ka magnesium, hao, copper, potassium, a me ka uku.

ʻO nā mākini, e like me nā lemu'ē aʻe, kahi maloo kūpaʻa e ho'ēmi iho i ka'ōpūʻana o nā huaʻalea. ʻAʻohe kūkena kūʻokoʻa i paʻiʻia ma ka'ōpū liʻiliʻi. Ua hōʻikeʻia ma kahi o hoʻokahi ka hōʻikeʻana i ka hoʻololi houʻana i nā'ōpū me ka lokile iʻoi aku ka mana o ka lāʻau giko i ka hoʻonuiʻana i kaʻike o ka insulin i nā kānaka me ka maʻi diabetes. ʻO kaʻaiʻana i nā mea kiʻekiʻe ma ka starch maloʻo e hiki ke hoʻonui i ka ola o ka colon, e like me ka hoʻolakoʻana i ka ulu lāʻau maikaʻi.

Nā nīnau kūikawā no nā'ōpena

He aha nā calories ma chana?

ʻO Chana dal ka māhele o nāʻano chickpea iʻikeʻia he desi a bengal gram paha. He wahiʻono a me ka'alapalapa a, i ka wā iʻakoʻia, e like me ka nui a me keʻano o ka kānana kernel. ʻO ia kekahi o nā lelomelo i hoʻohanaʻia e hana ka dal, aʻo ia ke kumu o ka meaʻai Indiana.

Hoʻokahi kahā o ke kīhāha o ke kaʻa chana e pili ana i: 190 calories, 2 grams ka momona, 0 kameka momona momona, 0 mg cholesterol, 0 mg sodium, 560 mg potassium, 31 grams carbohydrate, 17 grams fiber, 1 gram sugar a 11 grams protein.

I ka kukeʻana,ʻo ka hapalua o kaʻeke e pili ana i: 126 calories, 1.3 grams ka momona, 0 ka momona momona, 0 mg cholesterol, 0 mg sodium, 372 mg potassium, 20.6 grams carbohydrate, 11.2 g fiber, 0.66 gm goa, 7.2 grams pūmua.

Ke kākoʻo a me ka mālamaʻana i nā'ōpala

Ke hiki, e kūʻai i ka moa liʻiliʻi ma muli o ka liʻiliʻi o ka sodium ma mua o ka loli. E kūʻai i kahi moa ma kahi maloʻo, pouli. I ka wā e weheʻia, waiho i loko o kahi pahu paʻa.

Hiki ke mālamaʻia nā moa chickenas i loko o kahi hale lole a iʻole ka hale kāpena a maikaʻi a hiki i ka lā kūʻai maikaʻi loa.

Nā Huakaʻi Ola e hoʻomākaukau ai i nā'ō'ō

Ināʻoe e hoʻohana ana i ka chickpeas maloʻo, e hoʻomoe i mua o ka hoʻohana.

No ka haʻi mua iāʻoe e pono:

• E koho i loko o ka pōʻai a hoʻohemo i kekahi kepau, kaʻiliʻili, aiʻole ka'ōpala
• E kūkulu i nā pūniʻa i loko o ke pola a hoʻouhi me ka wai anuanu, e wehe i nāʻili a me nā mea'ē aʻe e lele ai i ka honua
• E puhi i nā pāpū i loko o ka pānaʻi, a laila holoi i lalo o ka waiʻauʻa
• E hoʻi i nā pū i loko o ke pola a hoʻouhi i ka wai anuanu, e pili ana iʻekolu mau kīʻaha i kēlā me kēlā me kēia kīʻaha pī
• Pono mau nā Beana e hoʻonani i ka pō
• Ma mua o ka hoʻohanaʻana, e hoʻolei i nā bean ma loko o ka colander, e hoʻokuʻu i ka wai

Hiki iāʻoe ke hoʻohaʻahaʻa i ka manawa manawa ma o ka hoʻohana wikiwikiʻana. No ka wikiwiki o kou piʻi:

• E holoi a koho i nā pī
• E mālama i nā pūniʻa i loko o ke kōkomo a lawa ka wai malū, e uhi iā lākou aʻelua paha inisi
• E lawe mai i kahi wai i kahiʻeha a hoʻomohala no kahiʻelua mau minuke
• Laweʻia mai ka wela, uhi a hoʻokuʻu no kahi hola
• E puhi i nā pīni a hoʻolei i ka wai ma mua o ka hoʻohana

E hoʻomaopopo i kahi o ka hapahā o nā bean maloʻo e hāʻawi mai i nā kīhāhāhāhā i kukeʻia.

Ināʻoe e hoʻohana ana i nā pī piʻi, e hoʻomaʻemaʻe wale a holoi i mua o ka hoʻohanaʻana.

Hiki ke hoʻohanaʻia nā māliko e hoʻohui i nā huamoa, nā miki, nā manu, nā chilis, nā pahu, a me ka hoʻohuiʻana i nā kīpala. ʻO Puree chickpeas e hana hummus no kaʻaiʻana i nā mea kanu a iʻole nā ​​kānana'āhi palaoa piha. Ināʻoe e nānā ana i kā kāuʻai momona e hoʻomanaʻo i kāu mahele o ka moa ma keʻano he waiwai momona ka waiwai.

Nā Recipes Me nā Pīpī

• ʻO nā'ōpena me ka huaʻi a me nā hua waina
• ʻO Moroccan Chickpea Chili
• ʻO Jalapeno a me ka Lime Hummus

> Kālā:

> Aguilera Y, Esteban RM, Beníte V et al. ʻO ke kāpena, nā pono o ka hana, a me nāʻano o keʻano honua i ka chickpea a me ka lentil e pili ana i ka hana maʻamau. Ka Nūpepa o Kekemahana HuaʻaiʻImi. 57:22 (2009) 10682-8.

> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 632-633.