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Mākaukau ʻoe no ka huakaʻi "olaola"? Ke ʻimi nei ʻoe i nā meaʻai kumu e hāʻawi i kou kino i ka maikaʻi a pau e pono ai? Maopopo paha ʻoe i kēia ʻano hou i kapa ʻia ʻo chia?
E like me nā mea ʻē aʻe, ua ʻimi au ma ka pūnaewele no nā ala e hoʻomaikaʻi ai i koʻu olakino a me kaʻu meaʻai a loaʻa iaʻu kahi holoholona liʻiliʻi i kapa ʻia. hua chia.
Ua kānalua wau i ka wā mua akā ua hoʻāʻo wau a ʻike i nā pono kupaianaha o kēia mau hua liʻiliʻi.
Ua koho wau iā ʻoe 12 mau meaʻai ʻo ia ka mea e hoʻāla ai i kou ʻono i ke aʻo ʻana iā ʻoe e ʻike i kahi meaʻai olakino.
Akā ʻo ka mea mua, he aha ka hua chia?
Pehea e ʻike pololei ai i kēia hua chia mai Mekiko a me Peru? ʻO kēia mea kanu mai ka ʻohana sage, i ʻōlelo ʻia ʻo "Kia", ua kaulana loa i nā tausani o nā makahiki i hala e ka Aztecs a me Mayans.
Ua ʻai lākou i kēlā me kēia lā me ka noʻonoʻo e hāʻawi iā lākou i ka ikaika kino a me ka naʻauao.
ʻO ka meaʻai nui, nui ka chia i ka omega 3, protein, fiber, lipids, antioxidants a ʻaʻohe gluten. ʻO kēia hua ʻeleʻele liʻiliʻi, e like me ka poppy, he mau lāʻau lapaʻau kupaianaha. (1)
ʻO ka pōmaikaʻi nui o ka chia ʻo ia ka hopena suppressant makemake. No laila, ʻaʻole ia he hua hana mana e hoʻemi ai i kou kaumaha, akā ʻo kona hopena maʻona e kōkua nui iā ʻoe e hoʻolohi i kāu mau kuko.
Manaʻo nui ʻia ʻo Chia no nā mea haʻuki no ka mea he kumu ia o ka ikehu e hoʻoponopono ai i ke kō a hoʻoikaika i ka hydration no ka hoʻihoʻi ʻana i ka ʻiʻo.
ʻO nā meaʻai maikaʻi loa me nā hua chia
ʻO ka pōmaikaʻi me ka chia hiki iā ia ke hoʻopiha i nā meaʻai āpau. No ka hōʻoia ʻana i ka ʻai i kēlā me kēia lā (ʻaʻole iʻoi aku ma mua o 2 tbsp), inā ʻaʻohe ou manawa e hoʻokomo iā ia i loko o kahi meaʻai, e hoʻohui wale iā ia i ka yogurt, sopa a i ʻole salad.
No ka ʻaina kakahiaka a ka poʻe lanakila, hana wau i ka "porridge overnight" me ka chia. I ka pō ma mua, hoʻomākaukau wau e pili ana i ka 40g o ka oatmeal a me kahi teaspoon o ka chia i loko o ke kīʻaha, uhi ʻia me ka waiū a waiho i loko o ka friji.
I ke kakahiaka aʻe, ua loaʻa iaʻu kahi pākī liʻiliʻi aʻu i hoʻomoʻa ʻia me ka meli a me ka voila.
Akā, ʻaʻole wau e hoʻoluhi hou iā ʻoe a manaʻo wau e ʻimi pū ʻoe i nā meaʻai hiki iā mākou ke hoʻomākaukau me kēia mau hua liʻiliʻi.
Nā meaʻai ʻono
ʻO ka pudding chia
a i ʻole ka waiu huaʻai āu e koho ai a i ʻole maple syrup, agave syrup
- E hoʻohui i 2 punetēpē o nā hua chia me 200 ml o ka waiu niu (a i ʻole ka waiū huaʻai āu e koho ai) a me 1 tsp o ka meli (a i ʻole maple syrup, agave syrup).
- E hoʻonohonoho i ʻelua verrines, e kū i loko o ka friji no kekahi mau hola
- E hoʻohui i nā hua o kāu koho ma luna. He leʻaleʻa maʻemaʻe!
ʻO nā muffins kokoleka a me nā hua chia
- E paʻi i 2 maiʻa pala i loko o ke pola
- E hoʻohui i 2 mau hua a hui maikaʻi
- E hoʻohui i 220 g o ka palaoa, 40 g o ke kō, 2 tbsp o ka chia, 1/2 sachet o ka pauka bakena, 1 tsp o ka pauka koko 100% a hui pū.
- E ninini i loko o ka muffin tins 180 ° C Th.6 no ma kahi o 25 min.
Nā kinipōpō ikehu
- Hoʻohui i 250 g o nā lā a me 2 tbsp o ka aila niu a loaʻa iā ʻoe kahi paʻi.
- A laila e hoʻohui i 2 tbsp o nā kumulāʻau chia, 80 g o ka oatmeal a ma muli o kou ʻono ʻana i nā ʻalemona, cashews, sunflower a i ʻole ʻanoʻano squash, etc. 180 g.
- E hoʻohui i nā mea a pau e loaʻa ai ka palaoa maikaʻi a laila e hana ʻoe e hana i nā pōpō.
- E like me kou makemake, e ʻōwili i kēia mau pōpō i loko o nā kumulāʻau sesame, ka niu kuʻi a i ʻole 100% koko koko pauka.
- E hoʻokomo iā lākou i loko o ka friji no kekahi mau hola a laila mālama i loko o ka pahu hau no kahi o 3 pule. E ʻai i kahi kīʻaha i ke kakahiaka a i ʻole ma mua o ka haʻuki, kūpono lākou no ka hoʻonui ʻana i kou ikehu akā ʻono loa hoʻi, no laila, mai kuko. (2)
ʻO nā pancakes olakino me nā hua chia
No nā kānaka ʻelua:
- Ma kahi hoʻohuihui 1 punetēpē o ka oat bran a i ʻole like me aʻu, e hui pū i ka oatmeal e loaʻa ai ka pauka, 2 hua manu, 2 maiʻa pala loa, 2 punetēpē o nā hua chia a me 1 pauka bakena.
- Hoʻohui i nā mea a pau a hiki i ka loaʻa ʻana o kahi paʻi homogeneous.
- E wela i kāu pā, e hoʻohui i ka ʻaila niu a ninini i ka hoʻomākaukau
- E hoʻoinu i ka pancakes me ka maple syrup a i ʻole ka meli, e hoʻohui i nā hua a eia kahi ʻaina kakahiaka e leʻaleʻa a me ka hala ʻole.
- I loko o kahi kīʻaha salakeke, e hui pū i ka 220 g o ka pīnī pīkī, crunchy a maʻemaʻe paha e like me kou makemake, 1 tbsp o ka pauka koko unsweetened, 1 tbsp o nā hua chia a me kahi hua manu.
- E hana i nā pōpō liʻiliʻi, e palahalaha iki a kau ma luna o ka pepa bakena i uhi ʻia me ka pepa bakena.
- Ma kahi o 10 min ma 180 ° C. ʻO kaʻu ʻōlelo liʻiliʻi: e lawe i kāu mau kuki mai ka umu ʻoiai lākou e palupalu iki.
Paʻa koke nā kuki i ka hoʻoluʻu ʻana no laila inā e kali ʻoe a paʻakikī lākou i ka wā kuke ʻana, ʻaʻole naʻe e pau ʻoe i nā pavers hiki ʻole ke ʻai ʻia.
Kuʻu wahi liʻiliʻi liana a
ʻO ka chia granola
cashew, pecan, etc.
- I loko o kahi kīʻaha salakeke, e hui pū me 100g o ka oatmeal, 20g o nā ʻalemona, 20g o nā walnuts (cashew, pecan, etc.), 1 tbsp o nā hua chia, 1 tbsp nui o ka meli a me 2 tbsp o ka aila niu.
Inā hiki mai ka makemake i ke kokoleka e ʻimi i kou ʻono, e hoʻohui pū i kekahi mau ʻāpana kokoleka ʻeleʻele.
- E hohola i ka hoʻomākaukau ma kahi pepa bakena i uhi ʻia me ka pepa bakena, ma kahi o 15 min ma 180 ° C.
- Kāpae i nā granolas pāʻoihana a me nā mueslis i piha i nā kō a me nā mea hoʻohui e kūʻē i ka mea i haʻi ʻia iā ʻoe. ʻOi aku ka maikaʻi o ka hana home, ʻeā?
Nā meaʻai ʻono
ʻO nā dumpling meaʻai me nā hua chia
No 16 meatballs
- Eʻokiʻoki i 3 eggplants i ka hapalua, crisscross i ka ʻiʻo, palaki me ka aila ʻoliva a me 30 min i ka umu ma 180 ° C
- I kēia manawa, e hoʻoinu i 2 punetēpē o ka chia i 3 puna wai no 10 mau minuke
- I loko o kahi kīʻaha salakeke, hui pū i ka ʻiʻo o nā eggplants me 2 tbsp o ka tomato puree, 60g o ka oatmeal, 45g o ka palaoa, ke kālika i kaomi ʻia, kahi aniani ʻoki maikaʻi ʻia, ka paʻakai, ka pepa a waiho ʻia no 20 mau minuke i loko o ka friji.
- E hana ʻoe i nā ʻiʻo ʻiʻo e hoʻomoʻa mālie ʻoe i ka ʻuala tōmato i hoʻonani ʻia me nā mea kanu Provence.
Peni ʻoniʻoni me nā hua chia
- E hoʻomoʻa i 400 g o ka penne rigate a hoʻokahe iā lākou.
- I loko o kahi pā, e hoʻohui i ka ʻaila ʻoliva, pasta a me 100 g o ka arugula wrung-out. Hoʻohui a hoʻokuʻu i ka sauté no 1 mau minuke.
- E puhi i 2 tsp o na hua chia i 3 tsp wai no 10 min.
- E hoʻohui i nā hua i ka hui penne a me ka arugula. ʻO ka paʻakai, ka pepa a me ka hui. Wehe i ka wela a kāpīpī me Parmesan.
ʻO ka iʻa iʻa iʻa me nā hua
- I loko o kahi kīʻaha, e hui i 1 tbsp o ka sinapi me 2 tbsp o ka aila ʻoliva.
- E palaki i 4 mau steak salmon me kēia hui ʻana a ʻōwili iā lākou i loko o ka hui ʻana o 2 punetēpē o nā kumulāʻau sesame a me 2 punetēpē o nā hua chia, e kaomi pono i lalo i paʻa ka hui ʻana.
- E hoʻomoʻa i ka pā i loko o ka umu ma 220 ° C. Manaʻo liʻiliʻi: e lawelawe i kēia kīʻaha me ka tagliatelle, kāloti a me ka zucchini no kahi meaʻai maikaʻi loa.
Manaʻo liʻiliʻi
ʻO Zucchini flan me nā hua
- E ʻoki i 1 kg o ka zucchini i loko o nā ʻāpana lahilahi me ka hoʻohana ʻana i ka mandolin a kuke iā lākou no 10 mau minuke i ka wai paʻakai.
- I loko o kahi kīʻaha saladi, e hui pū i kahi aniani, 1 tbsp ʻaila ʻoliva, pā paʻi, 3 mau hua a me 250 g mascarpone.
- I loko o kahi kīʻaha square, e kau i ka zucchini wai a ninini i ka hui hua.
- E kāpīpī i nā mea a pau me 4 tsp o nā hua chia a hoʻomoʻa no 30 mau minuke ma 180 ° C.
ʻO ka ʻuala pancake me ka chia
- I loko o kahi kīʻaha salakeke, e uhi i 4 tbsp o nā hua chia me kahi kīʻaha wai a e pehu.
- I kēia manawa, e hoʻomoʻa i 2 mau ʻuala nui, e ʻoluʻolu, ʻili a mash.
- E hoʻohui i ka ʻuala, nā hua chia, ka pā paʻi me 30 g o ka paʻakai paʻakai.
- E mālama no 30 mau minuke i loko o ka friji.
- E hana i nā pancakes a ʻeleʻele iā lākou i ka ʻaila ʻoliva.
ʻO Bulgur me ka chia
- E hoʻokuʻu i 2 tbsp o ka chia i ka wai no kahi o 30 min.
- E hoʻomoʻa i ka bulgur no 20 mau minuke, e hoʻokahe a hoʻomaha.
- I loko o ke kīʻaha, e hui i ka chia i hoʻokahe ʻia a me ka bulgur i hoʻoheheʻe ʻia, a laila e hoʻohui i ka mint, ka pā paʻi, chives, 1 aniani a me kahi lima o ka arugula.
- ʻO ka paʻakai a me ka pepa, e hoʻohui i kahi kīʻaha o ka wai lemon a me kahi ʻaila ʻoliva.
- Ma ke ʻano he hoʻomaka a i ʻole he mea hoʻokani pila, ua hōʻoia ʻia ka kūleʻa me kāu mau malihini.
ʻO ka wai a me nā hua chia no ka inu olakino
ʻAʻole pau ka mana o nā hua chia i kāu ʻai ʻana no ka mea ua kono pū kēia mau wahine ʻōpio iā lākou iho i loko o kāu kīʻaha wai.
Ke hoʻomaka ʻoe i kahi ola "olakino", kamaʻilio nui mākou iā ʻoe e pili ana i "wai detox“Ua ʻike ʻoe i kēlā mau mea inu me ka wai a me nā huaʻai hou a i ʻole nā mea kanu? Akā, ua lohe mua anei ʻoe i kēia ʻano hua chia liʻiliʻi?
ʻO ka meaʻai bonus liʻiliʻi, no kou leʻaleʻa wale nō.
Māhele hou
- I loko o kahi kīʻaha nui o ka wai, e kau i 1 tbsp o ka hua chia, hui a waiho i 5 min.
- A laila e hoʻohui i ka wai o hoʻokahi lemon a i ʻole 1/2 lemon a me 2 clementines.
- A laila e hoʻohui i 1 teaspoon o ka syrup agave a i ʻole ka meli a hui hou.
- E kū no 10 mau minuke a hoʻohui i nā pahu hau e leʻaleʻa. (4)
E like me ka wai detox, hiki ke hoʻohui i nā hua a pau āu e makemake ai i kāu mokuahi hou. E ʻaʻa e hoʻohana i nā ʻono hou!
E like me kāu i ʻike ai, he nui nā pōmaikaʻi o nā hua chia no kou kino. ʻOiai ʻaʻole ʻoe e ʻoi aku ma mua o 2 punetēpē i kēlā me kēia lā, hiki iā lākou ke alakaʻi iā ʻoe i kēlā ola "maikaʻi" i makemake nui ʻia.
He hiʻohiʻona wale nō kēia mau mea ʻai a pau a na ʻoe e hoʻokuʻu i kou noʻonoʻo. E hoʻokuʻu i kou noʻonoʻo a hoʻololi i nā kīʻaha. Inā hoʻokahi mea āu e hoʻomanaʻo ai ʻo ia: PLEASURE!
Nā ʻōlelo paipai hope loa:
Ma muli o kona kiʻekiʻe o ka fiber, i ka wā e ʻai mua ai ʻoe i ka chia, hiki iā ʻoe ke ʻike i kahi ʻeha o ka ʻōpū (diarrhea). Mai hoʻokaʻulua e hoʻemi i kāu ʻai inā hoʻomau ka pilikia.
E hoʻomanaʻo hoʻi ke kamaʻilio nei mākou e pili ana i nā hua a no laila, ʻaʻole ikaika ka chia no ka poʻe i loaʻa i ka maʻi allergies i nā hua ʻē aʻe a i nā nati.