ʻO nā pīpī, kahi iʻikeʻoleʻia he garbanzos, chana,ʻo, a hummus paha, he mau liʻiliʻi liʻiliʻi, nāʻano pi, i kaulana loa ma ka loko Pākīpika, India, Latin America a me ka Middle East. ʻO ko lākouʻono a me ka maʻalahi, he waiwai, heʻono, he momona, a he nui loa i loko o nāʻano likeʻole. E like me ka nui o nā lemu, he waiwai nui nā popo i loko o ka protein, ka palahalaha, ka zinc, a me ka pālolo.
He pīpī pākani keʻano he "anti-nutrients" i hanaʻia e keʻano e pale ai iā lākou.
ʻO kahi kahi kūlohelohe maoli i kapaʻia he lectin; ʻo kekahi ka meaʻona hoʻopunipuni o nāʻano enzyme. ʻO kēia mau meaʻelua e hiki ke hana i ka pīsō paʻakikī i kaʻeliʻana a hiki ke hoʻokuʻu i ke kino, ka paʻakikī me ka laweʻana o ke kolake, a me ka hiki ke hiki aku i ka pēlā, ka phosphorus, a me ka Dailaminu D.
Hoʻoulu a me ka uluʻana i nā beans e kōkua i ka hoʻopiliʻana i ka waikawa a me nā lectins i ka hoʻonuiʻana i ka amino acids, ka huaʻaila a me ka mea protein. E like me nā manawa a pau, e hoʻomanaʻo i kouʻano i ka wā eʻai aiʻoe i nā beana i kou mana hope loa.
He maʻalahi nā'ōpena e ulu, a hiki iāʻoe ke hana me kaʻole o nā mea pono. No nā kānaka he nui ka paʻakikī e'eliʻi iā lākou, hiki iā ia ke hoʻololi pāʻani. Makemake wau e hoʻohana i nā moa chickenas i hanaʻia e hummus, nā moa moa, nā kuhū, a me nā wāwae. He meaʻono nō hoʻi ia e like me ka'āpala'ōpala a hiki i ka wā e hoʻolūlū mālie ai lākou me ka maikaʻi loa.
Hoʻopiʻi i nā'ōpena
½ e piha i ka moa
Wai
- E hoʻoholo i ka lōʻihi e makemake aiʻoe e hoʻopau i ke kaʻina hana. No ka hana kīlaʻau, e like me kaʻokiʻana a me ka'ānenaʻana paha, he mea kūpono ke kāwili hānai. No kaʻaiʻana i loko o nā meli, aiʻole no kahi hummus hoʻokahi, makemake wau i ka ulu lōʻihi.
- E holoi i kahi pīpī he'½ piha i mua o ka hamo. Hoʻopili i nā moa i ka pō i loko o ka nui o ka wai. Hāʻawi hou kēia i ka hydrates iā lākou a hoʻomaka e "ala" iā lākou.
- I ke kakahiaka e hoʻokuʻu i nā kāpena i loko o ka'āpana'āina'āpana a holoi ponoʻia. E hohola i ka moa ma kaʻaoʻao o ka colander. E kau i ka colander ma luna o kahi pola a uhi iā ia me kahi dishtowel liʻiliʻi. Mālama kēia i ka holoʻana o ka nalu ma ka paleʻana i nā moa mai nā hua manu aiʻole nā'ōpū'ē aʻe.
- E koli a hoʻokahe i ka moa i kahiʻelua aʻekolu manawa i ka lā. E hoʻonui pinepine i ka pinepine i loko o ke kau wela.
- E hana hou i kēia kaʻina hana 2-3 manawa i ka lā a hiki i ka uluʻana o ka pibanzo piʻo. Mālamaʻia kēia iʻekolu lā no ka moa liʻiliʻi (no ka kukeʻana), a iʻole eʻelima mau lā no ka ulu lōʻihi (no kaʻohiʻai).
- I ka manawa ua ulu ka moa i ka helu i makemakeʻia, e hoʻomaʻemaʻe maikaʻi loa a hoʻomaʻemaʻe maikaʻi. Hiki keʻokiʻia nāʻili a pau i weheʻia, akāʻaʻole lākou e pili i kaʻaiʻana a me ka'ōpala. E hoʻokuʻu ka moa i ka malo maloʻo no kahi liʻiliʻi, a laila e hoʻopiha i nā mea no ka hebedoma hoʻokahi.
- Inā makemakeʻoe i ka moa o kāu moa, e puhi iā lākou no nā minuke heʻumi. Eʻoi aku ka maʻalahi o ka moemoeka maʻalahi ma mua o kaʻaila kuke.
- 1/2 kapu kahi maloʻo e hana i 2 mau kapu i hoʻomakaʻia
Nā hua'ōlelo nui loa
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- ʻO Chicken North and Chickpea Stew
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- Hoʻopiʻia ka Tomato Hummus
- Classic Hummus
- ʻO Pele Bean a me Chipotle Harissa Hummus
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