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Ke kamaʻilio mau nei nā Nutritionist e pili ana i nā pono o nā legume i kā mākou papaʻai. Aia i ka pī, nā lihi, a me nā pīni ʻē aʻe kahi nui o nā fiber a me nā meaola; kōkua lākou i ka hoʻēmi ʻana i ka kolesterol, nā triglycerides, a me ke kaomi a hoʻemi i ka makaʻu o ka maʻi puʻuwau coronary, diabetes, a me ka osteoporosis. Māʻona loa nā legume ʻoiai ʻaʻole e waiho i nā paona keu ma kou pūhaka. He aha nā ʻano pi i manaʻo ʻia he pono loa no ke kino o ke kanaka?
Peʻa
ʻO ka pī - kahi kumu o nā huaora A, B1, B6, C. ʻO nā pī ʻōmaʻomaʻo e hoʻonui i ke kāpili ʻana o ke koko maikaʻi, hoʻoikaika i nā iwi, a ʻaʻohe ona kolesterol. I ka pī, ʻaneʻane ʻaʻohe momona, akā kiʻekiʻe loa ka ʻikepili o ke fiber. Hiki i kēia kumu protein kumuʻai ke pani i kaʻiʻo; ʻoi aku ka maikaʻi o ka lawe ʻia ʻana a me ka omo me ka ʻole o ke kaumaha i ka ʻōpū.
Loaʻa pū ka peas i nā antioxidant he nui, ʻo ia hoʻi e ʻālohilohi kou ʻili a me kou lauoho me ke olakino, hoʻomaikaʻi i ka digestion a me ka ʻōpū. ʻO ka ʻai mau ʻana o nā pīpī hoʻemi i ka makaʻu o ka ulu ʻana i ka maʻi ʻaʻai.
Ma mua o ka kuke ʻana, pono ka pī holoʻokoʻa e pulu i ka wai no kekahi mau hola. Ma mua o ka kuke ʻana, hoʻokahe i ka wai a ninini hou. Kuke no 1-1. 5 mau hola. Hiki ke kuke pololei i nā pī i hoʻokaʻawale ʻia mai 45 mau minuke a 1 hola.
mohihi
ʻO nā pīni - kahi kumu o ka fiber dietary, kahi e hōʻemi ai i ke kōkoʻa a me nā kō kō, e hiki ke hoʻohana ʻia no ka poʻe me ka maʻi kō. Hāʻawi nā pīni i ke kino me kahi momona momona momona a kiʻekiʻe hoʻi i maʻalahi i ka ʻai.
I nā pīni, nui a hewahewa nā kumumea kumumea, nā aʻa i hiki ke hoʻoheheʻe ʻia a ʻole hiki ke hoʻoheheʻe ʻia. Ke pale nei ka fiber insoluble i nā maʻi digestive a me ka maʻi ʻōpū, hoʻemi i ka makaʻu o ka puʻuwai.
ʻO Bean kahi kumu waikawa folic, manganese, fiber dietary, protein, phosphorus, keleawe, magnesium, hao, a me ka huaʻai B1. ʻO ka ʻai ʻana i nā pī e hāʻawi iā ʻoe i ka ikaika o ka ikaika, hoʻokūpaʻa i ke kō i ke kō, hāʻawi i ke kino me nā antioxidant, a kōkua i ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo.
Ma mua o ka kuke ʻana, hoʻomomo ʻia ka pī i loko o ka wai anuanu no 6-12 mau hola. A laila hoʻokahe i ka wai a kuke i ka wai wai no hoʻokahi hola.
pāpapa
Alakaʻi ʻo Lentil i waena o nā legume āpau i ka ʻike hao. He waiwai pū kekahi ia i ka wikamina B1 a me nā amino acid pono. I kēia moʻomeheu, ʻo ka nui o ka magnesium kahi mea pono no nā moku a me nā ʻōnaehana. Hoʻomaikaʻi ka magnesium i ke kahe o ke koko, oxygen, a me nā meaola i loko o ke kino.
Maikaʻi ka Lentil no ka digestion, hiki i nā pae kō kō maʻamau.
Hoʻokomo ʻia nā Lentil i loko o ka wai paila a hoʻolapalapa ʻia mai 10 a 40 mau minuke e pili ana i ka ʻano.
ʻO nā'ōpena
ʻO Chickpea kahi waiwai nui o ka lecithin, Riboflavin (wikamina B2), thiamin (wikamina B1), nā nicotinic a me nā Pantothenic acid, choline, protein, a me nā haʻalā, i asimilated pono ʻia. ʻO ka ʻike maikaʻi i ka potassium a me ka magnesium o ka chickpea. Hiki i nā Chickpeas ke hōʻemi i ke kiʻekiʻe o ka kolesterol i loko o ke kino o ke kanaka a hoʻoikaika i ka iwi iwi ma muli o ka calcium a me ka phosphore.
Nui ka waiwai o Chickpeas i ka manganese, nāna e hāʻawi i ka ikehu o ke kino. He haʻahaʻa ia i nā calories a maikaʻi no ka hoʻohana ʻana i nā papaʻai.
Ma mua o ka kuke ʻana, hoʻomo ʻia ka moa i 4 mau hola a laila hoʻolapalapa ʻia no 2 mau hola.
Mash
Mash - nā pī'ōmaʻomaʻo liʻiliʻi i loaʻa i ka fiber waiwai, nā huaora, nā minela, potassium, calcium, sodium, magnesium, iron, phosphorus. Hoʻomaʻemaʻe ʻo Mash i ke koko, pono no ka ʻōnaehana cardiovascular, hoʻopau ikaika i nā toxins a me nā huahana ʻōpala.
Paipai ʻo Mash i ka hana lolo, kōkua i ka mālama ʻana i nā maʻi e like me ka hānō, nā maʻi āpau, a me ka arthritis, kōkua i ka normalize digestion ma muli o ke kiʻekiʻe o ka fiber a me nā fibers. B nā wikamina e normalize i ka ʻōnaehana, hoʻemi i ke kani o nā mākala, a hāʻawi i ka maʻalahi i nā hono.
E ninini i ka mash me ka wai paila i ka lakio o 1 Kopa o Masha 2.5 mau kīʻaha wai a ʻū no 30 mau minuke i ka wela haʻahaʻa.
Ma mua, ua haʻi aku mākou iā ʻoe i ka nalo ʻana o ka poʻe i ʻai ʻole i ka cereal a ʻōlelo ʻia pehea e hoʻomākaukau pono ai i nā legume.