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He aha nā meaʻai ʻē aʻe e pili ana i ke kauwela e like me ke kulina hou? Hiki ke ʻike ʻia kēia mea ʻala ʻala i kāpīpī ʻia me ka paʻakai ma nā kahakai a pau, ma nā hale kūʻai alanui a me nā meaʻai wikiwiki.
Aia kekahi mau pōmaikaʻi o kēia huahana momona?
Nā mea hoihoi e pili ana i ka kānana
Ma lalo o ka inoa "maize" palaoa, i lilo i ko mākou ʻāina, "Queen of the field", neʻe i luna o nā moku o ka naʻi aupuni mai ka moku ʻAmelika i ʻEulopa.
I loko o kona homeland ua hānai ʻia ʻo ia no ʻewalu tausani mau makahiki i hala aku nei a lilo i mea kanu ʻai nui ʻole wale nō, akā ʻo ia ka mea hoʻomana no nā lāhui o nā ʻāina o ʻAmelika Waena a me ʻAmelika Hema.
I kēia manawa ua ulu ka palaoa ma kahi o ka honua. ʻO nā mea hana nui - ka US, Kina, Brazil, Mexico, Russia, our country, Romania a me ʻApelika Hema.
Aia ma kahi o 100 mau ʻano kulina. Ma waho aʻe o nā ʻōpuʻu melemele i ʻike nui ʻia, ua ulu ka palaoa me ke keʻokeʻo, ʻākala, ʻulaʻula, polū, poni a me nā pīni ʻeleʻele.
Hoʻoholo ke kala o ka kānana i kāna mau pono pono. No laila, i loko o ke kō melemele he nui nā antioxidant carotenoids i ka polū - anthocyanins i ka poni - Protocola acid.
Pehea ka pono o ke kulina?
E like me ka mea i ʻōlelo ʻia ma mua, hoʻopili ka kulina melemele i ka carotenoids lutein a me zeaxanthin - nā mea hoʻonaninani maoli a me nā antioxidants. ʻOiai i ka palaoa kulina ma hope o ka maloʻo ʻana a me ka wili mau kālele leo o kēia mau antioxidant - ma kahi o 1300 mg i 100 g!
Hoʻohui, ʻo ke kulina kahi kumu maikaʻi loa o ka fiber. ʻO kāna palaoa, a moa kuke ʻia hoʻi, ʻono ma muli o ke kiʻekiʻe o ka fiber dietary. ʻAe kēia i ʻāpana me ka manaʻo o ka pōloli no ka manawa lōʻihi.
Hoʻohui, hoʻomaikaʻi ka pulupulu i ka digestion a me nā "feed" microflora pono o ka ʻōpū. ʻO ka nui o ka fiber i koi ʻia - 12 gram i kēlā me kēia lā - i loko o ʻelua a me ka hapalua kīʻaha o nā hua kulina hou.
ʻAʻole maikaʻi wale ka kulina no ka poʻe e hoʻāʻo nei e hoʻokuʻu i ka paona, akā no ka poʻe me ka maʻi kō. Ma muli o ka lohi o ka lawe ʻia ʻana o ke kulina momona me ka lohi, ʻaʻole lākou e hoʻonāukiuki i ka piʻi ʻana o ka glucose i loko o ke koko.
ʻO ka mea ʻāpiki, ka ʻono nutty o ka porridge kulina a me nā hiʻohiʻona nani o kāna mau hua e hana i ka palaoa maikaʻi i ka ʻaina kakahiaka a me ka ʻaoʻao no nā mea ʻai picky.
Loaʻa i ka 100 g kulina kokoke i ka 10 pakeneka o ka waiwai o kēlā me kēia lā o ka huaora C, ma kahi o ʻeiwa - ka huaora B3 a me ka magnesium, ʻoi aku ma mua o ʻewalu pakeneka o ka waiwai o kēlā me kēia lā no ka huaora B5 a 90 wale nō calories.
Pehea e koho ai i ka palaoa?
I ke kūʻai ʻana i nā cobs kulina, koho i nā mea ʻaʻohe manawa lōʻihi e moe i ka lā. ʻO ia mau huaʻai e hoʻonui wikiwiki i nā bacteria ʻino. Makemake ʻoe i nā ʻōpuʻu, nona nā lau hou a paʻa.
E nānā pono i ka pōpō. Pono e hoʻopili pono nā ʻanoʻano "Paka", e pili kekahi i kekahi a e laumania a me ka momona a melemele paha. ʻO nā kiko ʻeleʻele, punahelu a i ʻole nā wahi ʻōhule i nā lāina kulina, kahi kumu e haʻalele ai i ke kōpelu.
No laila, ka maloʻo ke kuaiia nei ke kulina ma ko makou mau halekuai a puni ka makahiki. Ua lilo nā ʻeke hui "Mexican" i ʻaoʻao ʻaoʻao maʻamau no nā meaʻai āpau. ʻO ka mea pōʻino, i kekahi manawa, hoʻohui ka mea hana i ka laiki keʻokeʻo he nui, ʻike ʻia no kāna ʻike calorie kiʻekiʻe a me ka waiwai haʻahaʻa.
Inā ʻaʻole ʻoe makemake e huikau me ke kaʻina kuke iā ʻoe iho, ʻoi aku ka maikaʻi o ka palaoa i hoʻolapalapa ʻia e kūʻai i nā pūnaewele ʻike ʻia. ʻO ka mea nui - mai lawe i ka palaoa mai ka lima ma ke alanui. He paʻakikī e wānana e nānā inā pili paha nā mea hana i ka liʻiliʻi o nā lula liʻiliʻi o ka hoʻomaʻemaʻe.
Pehea e mālama ai i ka palaoa?
E noho ka kulina hou ma ka cob i loko o ka pahu hau no ʻelua a ʻekolu paha mau lā, paʻa i ka pahu hau no ʻekolu a ʻehā mau mahina paha.
E hoʻomaʻalili i ka palaoa i ka cob, hiki iā lākou ke hoʻolapalapa ʻia. E hoʻēmi kēia i ka manawa kuke ma hope.
Pehea e kuke ai i ka palaoa?
ʻO ke ala kuʻuna o ka hoʻomākaukau ʻana i ka palaoa i loko o ka wai paʻakai i hoʻolapalapa ʻia a i ʻole ka mahuahi. Kaukaʻi ʻia i ka ʻano o ke kulina, lawe paha mai 30 mau minuke i hoʻokahi a me ka hapalua hola.
ʻAʻole pono e moa i ka palaoa hou a hoʻomoʻa ʻia i ka umu no ka mea ua paʻakikī a momona ʻole kāna hua. Hiki ke kāpī ʻia i nā hua kulina maloʻo me nā pepa ʻono a me nā aniani. ʻO kēia kahi ipu wela wela loa a me kahi kīʻaha ʻokoʻa.
ʻO kahi koho ʻē aʻe ʻo ka "salad of the Incas": ka palaoa i hoʻolapalapa ʻia a maloʻo, nā ʻōmato, ka pepa ʻōmaʻomaʻo a me nā pīni ʻulaʻula i hoʻomākaukau ʻia, no ka laʻana, canned. E hoʻomoʻi i ka salakeke i ka yogurt maoli ʻole a i ʻole kahi puna o ka ʻaila ʻoliva. ʻO nā meaʻala - ma kāuʻono.
E hoʻohui i ka kulina i nā sopa - he meaʻai nui lākou a hiki ke hoʻololi i nā ʻuala hou aʻe a me nā ʻuala.
Popcorn ʻo ia ka ʻai kulina kaulana loa. ʻAʻole i emi iki ka maikaʻi ma mua o ka palaoa hou - ma ke ʻano ʻaʻole i hoʻohui ʻia i ka nui o ka pata a me ka paʻakai.
E hoʻāʻo e "puhi" i ka palaoa kulina maloʻo i loko o ka ipu hao a i ʻole i loko o ka hawewe uila ma lalo o ka pale a e loaʻa ʻoe i kahi mea hana hale maikaʻi loa.
ʻO ka mea nui
ʻO Korn kahi kumu maikaʻi loa o nā carotenoids, nā wikamina a me nā fiber.
Hoʻomoʻa maikaʻi ʻia ke kulina hou no nā kāne, akā hiki i ka palaoa maloʻo ke hoʻopili ʻia i loko o ka ʻano o nā ʻano ʻaoʻao a me nā kopa.
More e pili ana i nā pōmaikaʻi a me nā mea ʻino heluhelu i loko o kā mākou ʻatikala nui.