Ua maʻalahi ka loaʻa ʻana o nā ʻōpuʻu ma nā hale kūʻai meaʻai olakino a me nā sanwied veggie. ʻO ka poʻe e ʻai ana i nā ʻōpuʻu no ka manawa lōʻihi, ʻike lākou i ka maikaʻi o ke olakino. I ka ulu ʻana o ka palaoa, hoʻokuʻu ʻia nā enzyme mālama, e hana ana i kahi huahana olakino. Loaʻa i nā ʻōpuʻu ka protein, nā huaora, ka fiber a me nā antioxidants.
Hiki iā ʻoe ke hana i kāu ʻōpuʻu ponoʻī a maʻalahi! ʻO nā mea a pau āu e makemake ai he mau mea liʻiliʻi paha i loaʻa iā ʻoe ma ka home, me nā pīni a me nā ʻanoʻano. Pono ka hoʻomaʻamaʻa liʻiliʻi a me kekahi mau lā. ʻO ka ulu ʻana iā ʻoe iho he ala maikaʻi loa ia e hoʻomaka ai e ʻai i nā ʻōpuʻu. I kēia lā i ka nūhou hiki iā ʻoe ke lohe pinepine ua loaʻa lākou i ka salmonella, E. coli a me nā maʻi ʻino ʻē aʻe. Hoʻomaka pinepine ka maʻi maʻi mai nā ʻōpuʻu i ulu ʻia i ka ʻoihana i loaʻa ma nā hale ʻai a me nā hale kūʻai. Hiki iā ʻoe ke pale i ka pilikia o ka maʻi ma ka hana ʻana i kāu mau mea kanu ponoʻī.
He aha nā ʻōpuʻu?
ʻO nā mea kanu ka ulu mua o ka hua. Ke ʻōlelo ʻia nā ʻōpuʻu, manaʻo koke ka nui o ka poʻe i ka pi mung a me ka alfalfa. ʻO nā piʻi Mung he mau ʻōpuʻu mānoanoa a momona i loaʻa i loko o nā hale ʻaina a me nā hale kūʻai kūʻai nui o ʻAsia. ʻOi aku ka lahilahi o nā ʻōpuʻu Alfalfa a hoʻohana pinepine ʻia i nā sandwiches. Inā ʻaʻole ʻoe i hoʻāʻo i nā ʻōpuʻu ʻē aʻe ma mua o kēia, ʻo ka manawa kēia e hana ai.
Hiki iā ʻoe ke hoʻoulu i nā pī mung, alfalfa, lentils, chickpeas, adzuki beans, soybeans, hua broccoli, clover, radishes a ʻai maka. Hiki iā ʻoe ke hoʻoulu i nā cereals: ka palaoa, ka oats, ka bale, quinoa a me ka buckwheat. Hiki ke hoʻoulu ʻia nā legumes ʻē aʻe e like me ka pīkī kīkī, nā piʻi ākea, a me nā pi turkish, akā ʻoi aku ka paʻakikī a ʻoi aku ka ʻona i ka wā maka.
No ke aha e ʻai ai i nā ʻōpuʻu?
ʻO ka meaʻai maka ka mea e ulu nei ma waena o nā meaʻai a me nā meaʻai olakino. Manaʻo ka poʻe kākoʻo i ka meaʻai maka inā ʻaʻole i moʻa ʻia ka meaʻai, ʻoi aku ka nui o nā meaʻai i mālama ʻia i loko. ʻO ka mea kānalua, hoʻopau ka wela i kekahi mau mea, a holoi ʻia nā huaora a me nā minela i ka wā kuke. He ʻāpana koʻikoʻi ka ʻōpuʻu o ka neʻe ʻana o ka meaʻai maka no ka mea hāʻawi lākou i ka protein, fiber, vitamina a me nā minela.
ʻO kekahi kumu i maikaʻi ai ka ʻōpuʻu no ke olakino, ʻo ia ke kiʻekiʻe o ka protein akā haʻahaʻa ka momona. ʻO ka mea pōʻino, paʻakikī ka ʻeli ʻana i nā legumes a hiki ke hoʻoulu i ka ʻāʻī a me ka flatulence. Ke ulu ka pī, hoʻokuʻu ʻia nā enzymes e maʻalahi ai ka ʻeli ʻana. A laila hiki iā ʻoe ke loaʻa nā meaʻai a pau mai nā legumes me ka ʻole o ka pilikia. Ke hoʻoulu ʻia nā cereals, loaʻa nā loli i loko o lākou e alakaʻi i ka hoʻonui ʻana i ka maikaʻi o ka protein. ʻO kēia ka mea i ʻoi aku ka maikaʻi o nā kumu protein ma mua o ka wā ma mua. Ma muli o ko lākou kiʻekiʻe o ka protein, ʻo nā ʻōpuʻu kahi koho maikaʻi loa no nā mea ʻai meaʻai a me ka poʻe e ʻimi nei e hōʻemi i kā lākou ʻai ʻai.
ʻO ka fiber kekahi mea nui o ka cereals a me nā legumes. I ka wā e ʻōpuʻu ai ka palaoa a i ʻole ka pī, e piʻi nui ka ʻike o ka fiber. ʻO ka fiber kahi meaʻai ʻaʻole lawa ka nui o nā kānaka. Kōkua ia i ka hoʻomaʻemaʻe ʻana i ke kolonā a hoʻemi i ka pilikia o ka maʻi puʻuwai a me ke kanesa. Hiki iā ʻoe ke piha me ka hāʻawi ʻole ʻana i nā calorie, no laila he mea nui ka fiber no ka mālama ʻana i ke kaumaha.
Manaʻo ʻia ua hoʻonui ʻia ka ʻike o ka protein a me ka fiber i loko o nā ʻōpuʻu ma ka hoʻemi ʻana i ka nui o ka starch. Ke ulu nei ka ulu ʻana, e emi ana ka nui o ka starch, ʻoiai ke piʻi nei ka nui o ka protein a me ka fiber. ʻO ka starch kahi haʻahaʻa maʻalahi e hāʻawi i ka ikehu, akā he kiʻekiʻe loa i nā calorie. ʻOi aku ka maikaʻi o nā ʻakika paʻakikī no ka meaʻai.
He nui nā huaora i loko o nā pīni, nā kīʻaha a me nā mea kanu. Loaʻa iā lākou ka nui o nā huaora A, C, E a me kekahi mau huaora B-complex. Hiki i nā ʻōpuʻu ke loaʻa i ka 30% o nā huaora ma mua o ka mea kanu makua. ʻO nā huaʻai, nā pīni, a me nā kīʻaha pū kekahi i loaʻa nā mineral i ʻoi aku ka ikaika o ke kino. Ma waho aʻe o kēia, loaʻa i nā ʻōpuʻu nā antioxidants a me nā mea kanu pono ʻē aʻe ʻaʻole i aʻo pono ʻia.
Ma muli o nā mea pono a pau i loaʻa i loko o nā'ōpuʻu maka, hiki iā lākou ke lilo i mea maikaʻi loa no ke olakino. Ua ʻōlelo ʻia ʻo Sprouts e kōkua i ka anemia, constipation a me ke kaumaha. Hiki iā lākou ke hoʻomaikaʻi i ke olakino cardiovascular a me ka ate, ke ʻano a me ke kūlana o ka ʻili, ka lauoho, a me nā kui, a me nā hōʻailona menopausal.
Pehea e ulu ai
He mea maikaʻi a ʻaʻole paha nā ʻōpuʻu, ʻaʻohe mea kānalua ua hoʻopiha ʻia nā huaʻai, nā pī, a me nā mea kanu i nā meaʻai. E hoʻomaka e hānai i nā ʻōpuʻu o kou ʻohana ma ka hana ʻana iā ʻoe iho.
Ke ulu ʻoe i nā mea kanu no ka māla meaʻai mai nā hua, ʻo nā ʻōpuʻu mua e ulu. Akā naʻe, ʻaʻole pono ʻoe e kanu i kahi hua ma ka lepo e ulu ai. He ala ʻoi aku ka maʻemaʻe a me ka maʻalahi o ka hoʻoulu ʻana i nā hua.
ʻO ka hana mua ka holoi ʻana i nā pī a i ʻole nā hua. ʻO nā hua maʻi e ulu aʻe i loko o nā mea kanu maʻi, no laila he hana pono kēia. Mai hoʻoulu i nā ʻanoʻano i manaʻo ʻia no ke kanu ʻana i ka lepo, mālama ʻia lākou me nā kemika. E hoʻohana i nā hua a me nā pī i manaʻo ʻia no ka ʻai.
E hoʻopiha i ka ipu aniani me ka wai maʻemaʻe a me ka wai anuanu a me nā pi a i ʻole nā hua. E hoʻonui lākou i ka nui, no laila ʻo ka nui o nā hua mua, me ka wai, ʻaʻole pono e noho ma mua o ka hapaha o ka pahu.
E uhi i ka ipu me ka gauze a hoʻopaʻa ʻia me kahi tourniquet. Hiki nō hoʻi iā ʻoe ke kūʻai aku i nā ipu ʻōpuʻu kūikawā i hele mai me kahi poʻi honeycomb.
E waiho i ka pahu ma ka lumi wela no 8-12 mau hola. ʻOi aku ka lōʻihi o ka pulu ʻana o nā pī a me nā hua nui.
Ma hope o ka hala ʻana o ka manawa i makemake ʻia, e hoʻokahe i ka wai. E holoi i nā hua me ka wai hou a hoʻokahe hou. E waiho i ka hue ma kona ʻaoʻao e ʻae i ke koena o ka wai e hoʻoheheʻe i ka manawa. E hōʻoia i ka nui o ka ea i loko o ka pahu.
Holoi i nā hua a hoʻokahe i ka wai ʻelua a ʻehā manawa i ka lā. ʻAʻole hiki ke maloʻo loa nā hua. E hana i kēia a hiki i ka loaʻa ʻana o nā hua o ka lōʻihi i makemake ʻia. ʻO nā lentils a me nā pi mung ka wikiwiki loa, i hoʻokahi lā a ʻelua paha. Pono e hoʻoulu ʻia ʻo Alfalfa ma ka liʻiliʻi o 2,5 cm, ʻo ke koena o nā hua - 1,3, akā ma ke ʻano he mea ʻono kēia.
Inā ʻoe e ulu ana i ka alfalfa, e waiho i ka hue o nā ʻōpuʻu i ka lā ma kahi kokoke i ka puka makani no hoʻokahi hola a ʻelua paha. A laila e hua ʻia ka chlorophyll i nā lau liʻiliʻi, a lilo lākou i ʻōmaʻomaʻo.
ʻO ka hana hope e holoi pono i nā ʻōpuʻu i loko o kahi colander a i ʻole kānana a maloʻo maikaʻi. No ka mālama ʻana, e kau i nā ʻōpuʻu i loko o kahi ʻeke ʻeke a i ʻole ka pahu i uhi ʻia me nā kāwele pepa a hoʻokomo i ka friji.
Hiki ke ʻai ʻia nā ʻōpuʻu, akā hiki ke kuke ʻia ka hapa nui. Mai hoʻomoʻa i nā ʻōpuʻu alfalfa, palupalu loa lākou a lilo i mush. He 4-5 mau minuke ka lentil e kuke ai, a he 15 mau minuke ka moa. I kekahi manawa, ʻōlelo ʻia nā ʻōpuʻu e kuke no ka mea e pōʻino ai ka ʻai mau ʻana i nā ʻōpuʻu maka. I loko o ka pī maka, aia nā mea i loaʻa ka hopena maikaʻi ʻole ke hoʻopau pinepine ʻia i ka nui.