He aha nā huaʻohi? 11 Nā'Ake o kaʻAha Kupa

Nui nā haʻawina e hōʻike i nā pōmaikaʻi o kaʻaiʻana i ka meaʻai i ka wela a he aha kahi kahi maikaʻi loa e loaʻa ai kēia fiber ma mua o ka'ōpūʻokoʻa maikaʻi? Eia ka papa inoa o nāʻanoʻano likeʻole a pau e hiki ke hoʻokomo i kāuʻai.

• 01 o 11

  ʻO ke kī

  Ua kapaʻiaʻo ia i ka "mea kahiko" iʻaiʻia ma nā wahi o ka honua no nā hanauna, a ua hele kokeʻo ia i loko o nā hale kūʻaiʻAmelika a me nā kīʻaha home. E like me ka quinoa,ʻaeʻole ke kīpiliʻole, akā, no ka mea liʻiliʻi i ka nui,ʻo ia keʻano liʻiliʻi.

• 02 o 11

  Quinoa

  ʻO Quinoa koʻu hua punahele maikaʻi loa no nā kumuʻelua. ʻO ka mua, uaʻoi aku ka wikiwiki-kaʻoihanaʻana ma mua o nā kīʻaha likeʻole. ʻO Quinoa e hoʻohana i kahi 15 mau minute e kuke ai, aʻo quinoa flakes ke kuke i loko o nā minuke wale nō. ʻO ka lua, he kiʻekiʻe ia i loko o ka protein me 18 grams i kēlā me kēia kīʻaha, i kukeʻia, e hoʻomaʻemaʻe pono i nā mea kanu a me nā meaʻokoʻa .

  Heʻano'ālū, aʻoluʻolu e like me ka pasta e hana ai i mea kūpono no ka hamoʻana i nā meaʻai a me nā pāpale puana. Ināʻaʻoleʻoe i kēia manawa, e ho'āʻo i kēia mau meaʻai maikaʻi loa. Hiki paha i luna wale nō ka papa inoa o kāu mau kānana punahele punahele loa!

• 03 o 11

  ʻO Farro

  Ua like hoʻi ia me ka bale, A uaʻohi e like me ka bale, A eʻohi ana e like me ka bale;ʻAʻole hoʻi ia he bale; ʻO Farro kahi kānana kahiko i lōʻihi loa o kaʻaiʻItalia.

• 04 o 11

  Kaniwa

  ʻOiai e like me ka mea e like me nā huapalapala a pau, i ka manawa a me kekahi, ua hōʻikeʻiaʻo "ka inoa hou", kaniwa , ka pili pili loa o ka quinoa,ʻo ia paha. Me ka nui o ka protein e like me ka quinoa a me ka ikaika o ka hao, kani ke kani no nā mea kanu a me nā kīʻawa.

• 05 o 11

  Bulgur ka palaoa

  Ua lohe ka hapanui o ka poʻe i ka palaoa bulgur, no ka mea,ʻo ia ka mea nui i loko o kahi paleona paleʻo Eastern Eastern, akā no ka hapanui o mākou,ʻo ia wale nō ke ala i ho'āʻo ai mākou.

  ʻO ka bulgur ka palaoa i loko o ka'ōpū o ke kino, a me ka manawa koke,ʻo ka bulgur, i kapaʻiaʻo ka bulgur maikaʻi, ke kuke i loko o nā minuke wale nō. E hoʻohana me kahi raiki i ka salalaki raiki a i ka laiki hānai pilaf, aʻaʻole pahaʻoe e hoʻi hou i ka laiki keʻokeʻo.

• 06 o 11

  Millet

  Inā makemakeʻoe e kuke me nā kīʻaha piha, e ho'āʻo i ka millet ! ʻOiai paha e hoʻohana nuiʻia i kahi manu,ʻo ka millet he hua liʻiliʻi e hiki ke hoʻohanaʻia e like me ka raiki i nā meaʻai meaʻai, nā mea vegan a me nā kīnāʻole.
  

• 07 o 11

  Freekeh

  ʻO ka palaoa hou loa e hui pū me ka "nā mea kahiko" he freekeh , kahi e loaʻa ai ka mahalo, mahalo nui i ka hoʻolahaʻana a ka Mō'īwahine o nā'umehana a pau,ʻo Oprah iho. Noho ka lōʻihi ma ka Hikina Hikina,ʻo ka palaoa freekeh kahi iʻohiʻia i ka'ōmaʻomaʻo a me ka'ōpiopio, a laila'ōhinu a'ōhū.

  He mea nui loa i ka fiber a, no ka mea he kiʻekiʻe ia i loko o ka protein, he koho maikaʻi loa ia no nā mea kanu a me nā vegan. E ho'āʻo e hoʻohui i kahi bit i kahi salakeke a me ka mihuki no kahi mea hoʻonā waiwai. ʻO paha paha kāuʻano punahele hou o ka palaoa maikaʻi loa.

• 08 o 11

  Pale

  ʻOiaiʻo Chewy a me nā meaʻai, hiki ke maʻa nuiʻia ka bale ma keʻano o ka mea inu ma loko o ka pia ma mua o ka nohoʻana o kaʻai a pau, akā,ʻaʻole ia e pono e ho'āʻo! E like me ka nui o kaʻohiʻohi, ua hōʻikeʻia ka paleka i ka maikaʻi i ka hoʻohaʻahaʻaʻana i ka cholesterol, i nā kānaka, a ma kahi mau pule heʻelima paha.

  Ināʻoe eʻona ana i ka palaoa piha e hoʻoemi i kāu cholesterol,ʻo ka bale ka meaʻoi loa e ho'āʻo ai. E paʻa mau i kou mauʻaoʻao a hoʻopiha iāʻoe. Hoʻohana pinepineʻia ka palaoa bale e like me ke kāpili pani, akā makemake wau i kaʻu bale i loko o ka hulu me ka nui o nā hala.

• 09 o 11

  Israel couscous

  Ināʻaʻoleʻoe i hoʻouka hou i ka pilikū oʻIseraʻela i kāu papa inoa āpau, hiki iāʻoe ke loaʻa kahi punahele hou. Me keʻano nui, e like me ka bale, akāʻo ka haʻalulu, ka pilikanaʻIseraʻela ka mea iʻikeʻia heʻano momona, meaʻonoʻono, a me kahiʻano maikaʻi.

  Ua hanaʻia ka pilikū o Israel mai ka palaoa o semolina, no laila,ʻaʻoleʻo ia keʻano o ka hua liʻiliʻi. E mālama i ka huapalapala o ka puaʻa mai kaʻIseraʻela mai, mai ka 100% o ka palaoa wali a pau,ʻaʻohe mea'ē aʻe.

• 10 o 11

  ʻO nā hua waina

  ʻOiai ua lohe paha nā kānaka a pau i ka palaoa a me nā huapalaoa a pau o ka palaoa, he kakaikahi wale nō ka poʻe iʻai pono i nā huapalaa palaoa -ʻo ia nā huapalaa kernel piha. Lawe lākou i kahi manawa e hoʻomoʻa ai, akā piʻi lākou i ke fiber a maikaʻi ka waiwai inā loaʻa iāʻoe ka manawa e hoʻomohu ai i ka lāʻau ma ka stovetop no kekahi manawa.

  E ho'āʻo e hoʻohui i kahi lima i kahi punahele punahele aiʻole ka mea ' aila chili i mea e hoʻonui ai i ke kiko a me ka pono, aiʻole e pai pū me ia i ka'ōlau mea kanu e like me kāu laiki.

• 11 o 11

  ʻO Buckwheat aʻo Buckwheat groats

  ʻAʻole kūkinoʻo Buckwheat i ka hua liʻiliʻi, akā, ua hoʻohana nuiʻia e like me nā kīʻaha'ē aʻe a ua like me ke olakino. ʻO ia he lālā maikaʻi maikaʻiʻole o ka pīpī gluten. Ināʻoe i loaʻa kahiko i ka mea Iapana, ua loaʻa paha iāʻoe ka buckwheat, no ka mea,ʻo kēia mau noodles ke hanaʻia mai ka palaoa o buckwheat.

  ʻO nā pono olakino o ka hoʻokomoʻo buckwheat i kāu meaʻai - ua hōʻikeʻia e hoʻoikaika i nā paia capillary, e hoʻopakele i kekahi mau hōʻailona o ka maʻi maʻamau 2 a me ke koko kiʻekiʻe. Manaʻo?