He aha nā waiwai meaʻai e hāʻawi ai nā legume a me nā mea ʻai iā mākou?

Nā legume a me nā mea kanu

ka legume a me nā mea kanu Loaʻa lākou i kahi hui ākea ākea ākea e ʻike nui ʻia e ko lākou waiwai nui i nā wikamina a me nā paʻakai mineral. Hāʻawi pū lākou i kekahi mau haʻuki a me kahi ʻāpana o ka fiber e pono ai no ka hana ʻōpū maikaʻi.

Ma kēia ʻatikala wehewehe mākou i ka mea a nā meaʻai a me nā mea ʻai i hāʻawi mai ai iā mākou a haʻi mākou iā ʻoe i kekahi o nā mea kanu i hoʻohana ʻia i ka lumi kuke me kā lākou ʻike pono pilikino.

Nā ʻike e pili ana i nā legume a me nā mea kanu

ʻO ka ʻoiaʻiʻo o ka lawe ʻana i nā legume a me nā mea kanu e hoʻonui ai i ka hana ʻōpū maikaʻi ka ʻike maʻamau e ʻike ai i ke kumu e ʻai maʻamau ai mākou i nā mea ʻai ma mua o ka iʻa a iʻa paha.

Māhele ʻia kēia huahana huahana i ʻelua hui nui:

  • ka nā mea kanu: nona ka ʻāpana ʻai o kāna mau ʻōmaʻomaʻo (lau, koʻokoʻo, a pēlā aku.).
  • ka nā mea kanu: nā hua a me nā legume makua ʻole o nā mea kanu legume.

ʻO ka waiwai kūpono o nā mea kanu ke hoʻoponopono ʻia e kā lākou kiʻekiʻe o ka waia (loaʻa ma waena o 80% a me 95%). ʻO ka nui o nā momona a me nā waʻopaʻa he haʻahaʻa loa, koe wale nā ​​aʻa. Hoʻoulu nui nā protein i nā legume.

Es waiwai haʻahaʻa haʻahaʻa o nā lauʻai e paipai iā lākou no ka nui o nā papaʻai a me nā aupuni, a me ka hele pū me nā meaʻai a me nā iʻa.

Kūpono paha waiwai i nā paʻakai paʻakai a me nā wikamina, ka mea e pono ai lākou no kēlā me kēia papaʻai e ʻimi nei e hoʻolako i kahi papaʻai olakino a momona. Aia ma waena o nā minelala e noho nei i kēia papa o nā meaʻai nā potassium, calcium, magnesium, copper, iodine, iron a me manganese.

Nā ʻōlelo aʻoaʻo maʻamau e hoʻohana i ka waiwai pono o nā mea kanu

  • ʻO ke ala kūpono e hoʻohana pono ai i nā waiwai āpau o nā mea kanu ʻai maka iā lākou, i ka salakeke, i ka wā hiki.
  • Console mea kanu kau kōkua lākou nā wikamina a me nā minelala i ke kiʻekiʻe kiʻekiʻe y keiki ʻoi aku ka liʻiliʻi no ka ʻeke.
  • Nā mea kanu mālama maka maikaʻi i nā mea momona, ʻoiai e hoʻole ka wela i kekahi o lākou.
  • Hōʻalo i ka hoʻolōʻihi lōʻihi ʻana a me ka wela loa.
  • E hoʻokomo i nā mea kanu i ka kuke ʻana ke kō ka wai, ʻaʻole ma mua.
  • Ina o ka ihi ana i ka mea kanu, hana ia ma mua o ka hoʻopau ʻana.
  • Hoʻomoʻa maikaʻi iā lākou me ka pūpū a i nā ʻāpana nui.
  • La ka hoʻolapalapa ʻana a me ka hoʻomoʻa ʻana o ka uila mālama lākou i ka ʻike o nā wikamina a me nā minelala.

ʻO kekahi o nā mea kanu i hoʻohana nui ʻia i kā mākou papaʻai

  • Keleka: ʻO ia ka ʻōpuʻu o kahi mea kanu laha ākea a puni ka honua. ʻIke ʻia ia no kona ʻono ikaika a no kāna hana cardiovascular. I ka meaʻai Mediterranean ua hoʻohana ʻia ia i ka hoʻomākaukau ʻana o nā pā a me nā salakeke he nui; ʻai maka ʻia nō ia.

  • Artichoke: ʻO ia ka hua ʻole o kahi kākalaioa i ulu i nā ʻāina he nui ma ʻEulopa a me ʻAmelika. ʻO ka maʻamau, ʻai ʻia nā artichoke i hoʻolapalapa ʻia, hele pū me nā sausa, me ka mea ʻala béchamel, a i hoʻomoʻa ʻia paha. Hiki iā lākou ke ʻai i ka kēpau.
  • Zucchini: He hua ia o kahi ʻano cucurbits a hoʻopau ʻia ma mua o ke oʻo ʻana i ke oʻo. ʻOiai ʻai pinepine ʻia ka zucchini i kuke ʻia a i hoʻomoʻa ʻia paha, hiki ke ʻai maka ʻia nā ʻōpio i nā hua salakeke. Hiki iā lākou ke kālua ʻia me ka waiū a me ka palaoa, breading, e hana ana i ka omelet, a i ʻole ka hele pū ʻana me nā ipu ʻē aʻe. He waiwai diuretic ʻo Zucchini a hana ʻo ia i mea hoʻokele o ka hana ʻōpū.
  • Kālai: Nui a hewahewa nā ʻano kāpena e like me nā ala e kuke ai, a ʻike ʻia lākou a pau e ka digestive loa.
  • Onion: ʻO ia ka ʻōpuʻu o kekahi o nā mea kanu i hoʻohana nui ʻia i nā lumi kuke āpau o ka honua a he waiwai diuretic a antiseptic waiwai nui. Hiki iā ʻoe ke hoʻomākaukau iā ia i nā ʻano like ʻole (maka, kāwili ʻia, hoʻolapalapa ʻia, a pēlā aku) a he mea nui ia i nā sopa a me nā mea ʻai o nā ʻano like ʻole, a i ʻole he mea hoʻonani no kaʻiʻo a me ka iʻa.
  • Pākē: Meaʻai i loaʻa i loko o aneane nā wikamina i ka pākēneka kiʻekiʻe. ʻAi ʻia lākou i ka paila, ʻoiai hiki ke ʻai maka ʻia nā hiʻohiʻona ʻōpio i ka salakeke. I kēia mau lā ua hoʻohui ʻia i nā haʻaluluʻai a me nā sorbets. Me ka kuke ʻana hiki ke nalowale i kahi ʻāpana nui o kona mana vitamina no laila pono ʻoe e hoʻolapalapa iā lākou no ka manawa pōkole loa.
  • ʻUala: He kanalua ʻole ia ka mea kanu hōkū i hoʻohana ākea ʻia ma ka honua. ʻAʻole hiki ke helu ʻia nā ala e kuke ai. Nui ka waiwai o kēia tuber i nā haʻuki.

He aha nā mea ʻai ʻē aʻe āu e ʻai nui ai i kou home? ʻO wai a i ʻole o nā mea i hōʻike mua ʻia i loko o kēia ʻatikala hiki ʻole ke nalo mai kou home?


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.