Contents
Description
ʻOiai ʻo kona inoa, ʻaʻole ka laiki hihiu kahi laiki iki — nā ʻanoʻano o nā mauʻu e ʻai i ko ʻAmelika ʻĀkau. ʻOhi ka ʻōiwi ʻAmelika i ka laiki ʻāhiu ma o ka huakaʻi ʻana ma kahakai o kēia mea kanu i nā waʻa a me ka hoʻohana ʻana i nā lāʻau lōʻihi e kīkē i ka palaoa i lalo o kā lākou mau waʻa.
Hoʻoholo ʻia ke kumu kūʻai nui o kēia ʻano laiki e kāna waiwai kūpono kūloko a me ka hana nui o ka hana ʻana, a me ka rarity o ka huahana. ʻOhi ʻia kēia laiki i ka lima: ke ʻau i luna o ka waʻa, huki ka mea hana i ka mauʻu ma luna o ka moku me hoʻokahi koʻokoʻo a pā i nā pepeiao me kekahi, a ninini ʻia nā hua i lalo o ka moku.
ʻOhi kahi mea ʻohiʻohi ʻike ma kahi o 10 kg o ka palaoa i kēlā me kēia hola. He paʻakikī loa nā hua laiki hihiu a pono e pulu i ka wai i kekahi mau hola ma mua o ka kuke ʻana a kuke no 30-40 mau minuke. Hoʻohui pinepine ʻia nā hua liʻiliʻi a lōʻihi hoʻi o ka laiki ʻeleʻele i ka laiki keʻokeʻo lōʻihi.
No laila e waiwai ka hui ʻana o ka wikamina: ʻo ka laiki māmā i loaʻa ka calcium a me ka hao, a ʻo ka laiki hihiu kahi thiamine. ʻO ia mau laiki hiki iā mākou ke ʻike i ke ʻano o nā pūʻolo he 450 g, ʻo ke kumu ke kumu kūʻai kiʻekiʻe.
Makahiki laiki
Mai ka wā kahiko, ʻehā mau ʻāpana laiki hihiu i ka honua me nā inoa like ʻole - Kahi laiki Kanada, wai a laiki ʻĀnia paha, laiki ʻeleʻele, a me ka laiki ʻāhiu.
No kekahi mau kumu, ua lilo ka kaulana o kēia mau ʻano āpau ma muli o ka paʻakikī o ka mahi ʻana a me nā mea ʻono i ka hoʻohālikelike ʻia me ko lākou keʻokeʻo. Ua loaʻa i ka laiki ʻeleʻele a me nā holoholona hihiu ke kaulana nui ma mua o 10 mau makahiki i hala.
E nānā kāua i nā ʻano ʻelua hope loa ... No laila he aha ka ʻokoʻa ma waena o kēia mau kihi laiki?
Ka haku mele a me ka ʻike calorie
ʻO ka laiki hihiu kahi meaʻai haʻahaʻa-haʻahaʻa. ʻO ka ʻikepili calorie o hoʻokahi kīʻaha o ka huahana i hoʻolapalapa ʻia (ma kahi o 165 gram) e pili ana i 170 calories, a ʻo 5 gram i mea momona momona, 35 gram no nā wīwī, 6.5 gram no nā protein, a me 3 gram no ka fiber dietary. Waiwai kēia raiki i nā wikamina a me nā microelement. Loaʻa iā ia:
- hao;
- makanekiuma;
- manganese;
- phosphorous;
- kiniki;
- he waikawa nikotinika;
- B wikamina (B3, B6, B9);
- nā wikamina A, C, E, a me K.
- Nā polokina 10.22 g
- Momona 0.68 g
- Kāpena Kāpena 52.11 g
Laiki ʻeleʻele
Laiki ʻeleʻele - ʻO Zizania latifolia a i ʻole caduciflora kahi ʻano laiki hihiu o Kina. Hoʻohana nui ʻia ia ma Kina kahiko. A i kēia lā ma Kina, kanu mau ʻia kēia mea kanu, ʻaʻole naʻe no nā ʻanoʻano, akā no nā kumu ʻono. A hoʻohana ʻia nā ʻanoʻano, ʻo ia hoʻi, ʻo ka laiki ʻeleʻele, ma ke ʻano he helu lua, kumu kūʻai kumu kūʻai haʻahaʻa loa.
Laiki ʻāhiu
ʻO ka laiki ʻāhiu, nā ʻāpana maʻamau o Zizania aquatica, ulu ma ka muliwai ʻo St. Lawrence, ma ka palena ma waena o Kanada a me ʻAmelika Hui Pū ʻIa. ʻO ka mea maoli ʻokoʻa ʻokoʻa nā ʻano laiki ʻAmelika ʻĀkau mai nā mea i mahi ʻia ma nā wahi ʻē aʻe, ʻo ia hoʻi, ma nā huaʻōlelo ʻē aʻe, mai ka laiki ʻeleʻele. Ulu ka laiki hihiu i ka wai pāpaʻu a ma nā kahawai e kahe mālie a ʻohi loa ʻia e ka lima.
ʻOi aku ka paʻakikī o ka mahi ʻana i ka laiki ʻāhiu ma mua o kāna mau laiki, a ʻo ka hua o kēia laiki he mau manawa ka liʻiliʻi. Hōʻike kēia i ke kumu o ke kumu kūʻai o ka laiki hihiu ma mua o ka ʻeleʻele.
Ka ʻokoʻa ma waena o ka laiki ʻāhiu a me ka ʻeleʻele
No laila, ʻo ka laiki ʻāhiu, e like me ka laiki ʻeleʻele, pili i ka ʻohana like o Cereal, akā i ʻole ʻelua mau ʻano ʻokoʻa loa. ʻOiai ʻo kēia mau mea kanu he mau ʻano ʻeleʻele (grains), ʻokoʻa loa kā lākou waiwai.
Hoʻohana ʻia ka laiki ʻeleʻele ma ke ʻano he kumu kūʻai kumu kūʻai haʻahaʻa loa.
ʻOkoʻa nā ʻanoʻano o kēia mau mea kanu i ko lākou helehelena. ʻIke ʻia e nā laiki laiki ʻĀkau ʻAmelika ʻĀkau mai ka ʻeleʻele, nona nā ʻano pōʻai a pōkole hoʻi.
ʻO ka laiki ʻāhiu he laiki "A +" a ʻoi aku ka lōʻihi a ʻoi aku ka pipiʻi ma mua o nā ʻano mahi i mahi ʻia.
ʻOi aku ka liʻiliʻi o ka laiki ʻeleʻele a koi ʻia i kahi keu o 30 mau minuke e kuke ai. I ka manawa like, kuke ʻia ka laiki hihiu a palupalu no 40-60 mau minuke.
Hoʻohui, ʻo kēia ʻano laiki kekahi o nā kumu maikaʻi o ka wikamina B9. ʻEono mau manawa o kēia cereal ma mua o ka ʻeleʻele. Ma nā ʻōlelo o ka ʻikepili protein, ʻoi aku ia ma mua o ka laiki ʻeleʻele i kekahi manawa.
ʻO nā mea maikaʻi ʻaʻole wale i ka waiwai hānai a me ka waiwai pono e pili ana i ka laiki hihiu, akā i kāna ʻano ʻono.
Loaʻa ka laiki i kahi mea nani, ʻono iki a loaʻa kahi ʻala ʻokoʻa me kahi hua nutty i haʻi ʻia (ʻaʻole hiki ke ʻōlelo ʻia e pili ana i ka laiki ʻeleʻele). Maikaʻi ʻo ia me kahi kīʻaha ʻaoʻao kūʻokoʻa a i ʻole nā ʻano laiki ʻē aʻe a hele maikaʻi me kaʻiʻo, nā moa, a me nā iʻa.
ʻAʻole kūʻai liʻiliʻi ka laiki hihiu; kaulana ia i waena o nā hōkū Hollywood ma muli o nā ʻano papaʻai olakino like ʻole.
E makaʻala ma nā papa kūʻai nui. A koho i ke aloha i ka laiki momona a olakino kūpono.
Kākau pinepine nā mea hana hoʻopunipuni ʻole i ka "laiki ʻāhiu" ma ka ʻūlū a ʻūpiki ʻeleʻele, a hoʻopunipuni i nā mea kūʻai aku.
Memo!
Lāhi ʻāhiu - nā lūlū ʻeleʻele lōʻihi, ʻikiʻī e like me nā nila, me kahi ʻano paʻa a me kahi mea ʻono nutty ma hope o ka kuke ʻana, ka mālama ʻana i kahi nui o nā meaʻai.
ʻO nā keu pono o ka ʻai ʻana i ka laiki ʻāhiu
ʻOi aku ka nui o nā calorie o ka raiki low-calorie ma mua o nā mea pono āpau e ʻai ai. Ma ka ʻai ʻana i ka laiki ʻāhiu, e loaʻa iā ʻoe nā keu pono āpau o nā meaola pono, e like me ka fiber, kahi e pono ai no ka ʻōnaehana digestive e hana pono me ka ʻole o nā "keu" calorie, momona, a me kō. No laila, he mea maikaʻi loa kēia ʻano laiki no ka pohō kaumaha.
Hoʻopiha ka protein i ka laiki hihiu. ʻO ia ke kumu e hāʻawi ai i ke kino me nā amino acid pono āpau. ʻO kahi maikaʻi maikaʻi loa o ka laiki hihiu ka nele o ka gluten i ka palaoa, a he mea nui ia no nā poʻe me nā maʻi āpau. Pāʻani nā wikamina a pau i kēia huahana i nā hana nui a pau i ka metabolism - ka pākana.
ʻO kahi laʻana, pono ka waikawa Pantothenic no ka hoʻohaʻahaʻa o nā momona a me nā momona, ʻoiai he mea nui ka folate no ka mahele pūnaewele maʻamau. Ma waho aʻe, pono nā wikamina A, C, a me E no ka mālama ʻana i ka palekana.
ʻO ka nui o nā mea antioxidant i kēia ʻano laiki he 30 mau manawa i ʻoi aku ma mua o ka laiki mau, ʻo ia hoʻi he pono like kēia huahana i ka pale ʻana i ke kino mai ke koʻikoʻi oxidative e kumu ai ka maʻi a me ka ʻelemakule. ʻO ka Vitamin K a me ka magnesium e kōkua i ka hana kūpono o nā aʻa a me nā mākala a me ka ikaika o nā iwi. Hāpai pū lākou i ke kahe o ke koko a mālama i ka helu o ka puʻuwai maʻamau.
Kū'ē
Hiki i ka ʻai ʻana i ka laiki hihiu ke kumu i ka paʻa paʻa ʻana, no laila aʻoaʻo ka poʻe nutrisy i ka hoʻopili ʻana me nā hua a me nā mea kanu.
Laiki ʻāhiu i ka lāʻau
E like me ka nui o nā meaʻai, loaʻa i ka laiki hihiu kekahi ʻano lāʻau lapaʻau. I ka lāʻau East, hoʻohana ʻia ia e hoʻomaikaʻi i ka digestive tract, hoʻonui i ka makemake, a hoʻomaikaʻi i ka ʻili a me ka lauoho. Eia naʻe, ua hōʻike ʻia nā noiʻi ua loaʻa ka laulā ākea ākea o nā lāʻau lapaʻau.
Pehea e kuke ai i ka laiki ʻāhiu
Pono e holoi holoi ʻia i ka laiki ʻāhiu i ka wai kahe anuanu ma mua o ka kuke ʻana. Maʻalahi ke kuke i ka laiki ʻāhiu, akā ʻoi aku ka lōʻihi o ke kaʻina ma mua o ka laiki keʻokeʻo a ʻeleʻele paha. Hoʻokahi kīʻaha o ka laiki ʻai ʻole 3 a 4 mau kīʻaha o ka huahana i pau.
E hoʻolapalapa i 1 kīʻaha laiki hihiu, e lawe mai i 6 mau kīʻaha wai i kahi paila, e hoʻonui i 1 teaspoon o ka paʻakai a hoʻowali i ka cereal. Ke paila hou ka wai, hoʻemi i ka wela e lohi a kuke i ka laiki ma kahi o 45 mau minuke. E kau i ka laiki i hoʻomoʻa ʻia i loko o ka colander a lawelawe ma ke ʻano he ʻaoʻao.
ʻO ka laiki hihiu kahi mea maikaʻi o nā salakeke, nā kopa, nā risotto a me nā pilaf, nā ipu pī, a me nā casseroles. E hana i ka laiki kākāhā no ke Kai Mediterranean. Pono ʻoe:
- 1 teaspoon o ka ʻaila ʻoliva;
- 1 poʻo poʻo onioni;
- 2 cloves o kālika;
- 3 mau kīʻaha laiki i hoʻolapalapa ʻia;
- 2 mau kīʻaha spinach hou, ʻokiʻoki i mau lipine;
- ½ kīʻaha nā lā i hoʻomaloʻo ʻia e ka lā;
- ¼ nā kīʻaha o nā hua paina;
- 1 kahi teaspoon o ka nutmeg grated;
- 2 teaspoon o ka lemon zest;
- ka paʻakai a me ka pepaʻeleʻele;
- ½ ʻapu kīʻaha feta kōmi ʻia.
Pehea e koho a mālama ai
ʻAʻole koi ka poʻe loea i ke kūʻai ʻana i ka laiki ʻeleʻele ma ka Pūnaewele; hiki wale nō kēia inā hōʻoia ka mea kūʻai aku. Ma muli o ke kumu kūʻai kiʻekiʻe, hoʻopili pinepine ka poʻe iā ia me kahi cereal ʻemi ʻē aʻe - brown rice, maikaʻi pū kekahi akā ʻaʻole i loaʻa nā waiwai āpau o ka nāhelehele. Pono e hoʻomālamalama i ka laiki ʻeleʻele, a i loko o kahi pahu airtight a ʻeke paha. Pono ʻoe e nānā i ka lā hana a me ka lā pau o ka huahana.
He mea pono e mālama i kēlā laiki ma ka home i kahi hue kīʻaha, paʻa paʻa ʻia me kahi poʻi. Ma mua o ka ninini ʻana ma laila, kau i kahi poʻo iki o kālika ma ka lalo.
ʻO ka hoʻokō ʻana me nā ʻōlelo maʻalahi e ʻae iā ʻoe e koho pololei i kēia huahana pono a mālama i kāna mau waiwai no ka manawa lōʻihi.