Ua lohe paha ʻoe i kēia kīʻaha i kapa ʻia ʻo falafel, a ʻike paha iā ia ma nā hale ʻaina nui. He kīʻaha kuʻuna kaulana loa ia ma nā ʻāina Hikina Waena. Manaʻo ka poʻe he nui he koho maikaʻi ia no ka poʻe ʻaʻole ʻai i ka ʻiʻo. Akā pehea ke olakino maoli? I kēia lā, e kamaʻilio kākou e pili ana i loko o kēia mau falafels.
ʻO ka mea mua, e nānā kākou, he aha ka falafel?
I ka ʻōlelo maʻalahi, he meaʻai ka falafel i hana ʻia mai nā pīni moa, a i kekahi manawa nā pīni fava. Penei ka hana ʻana: ʻO ka mua, ua hoʻomoʻa ʻia nā pīni moa maloʻo i ka wai. A laila, ua wili ʻia a lilo i pauka maikaʻi, ua kāwili ʻia me nā mea kanu like ʻole a me nā mea ʻala, a laila ua hana ʻia i mau pōpō liʻiliʻi a palai hohonu ʻia .
ʻO kēia palai hohonu ka mea nui loa ma ʻaneʻi. E kamaʻilio kākou e pili ana i kēlā ma hope.
Pehea ka momona o ka falafel?
E nānā kākou i ka waiwai o ka meaʻai o kahi 3 a 4 mau pōpō falafel, ʻo ia hoʻi ma kahi o 100 grams. E hāʻawi kēia iā ʻoe i kahi manaʻo maikaʻi.
| ʻĀpana meaʻai | Ka nui awelika (no 100 grams) |
|---|---|
| Nā Kalori | Ma kahi o 321 |
| Pūmua | 21 grams |
| Momona | 4 grams |
| ʻO ka fiber meaʻai | 11 grams |
| Sodium | 36 milligrams |
Ke nānā ʻoe i kēia mau helu, hiki iā ʻoe ke ʻike he kiʻekiʻe loa ia i ka protein a me ka fiber.
Nā pono olakino o nā chickpeas no ka hana ʻana i ka falafel
ʻO ka maikaʻi a i ʻole ka maikaʻi ʻole o ka falafel e pili ana i ke ʻano o ka hana ʻana. Akā ʻo ka mea nui i hoʻohana ʻia no ka hana ʻana, ʻo ia hoʻi nā chickpeas, he mea olakino loa ia. He ʻano legume nā chickpeas. E nānā i nā pono o kēia mau mea.
Haʻahaʻa i ka momona, kiʻekiʻe i ka protein
ʻOiai he mau meaʻai mea kanu kēia, ua haʻahaʻa loa lākou i ka momona momona. ʻAʻohe o lākou cholesterol iki. No laila, he pani maikaʻi kēia mau legume no ka ʻiʻo. He mea maikaʻi lākou no ka hoʻokō ʻana i kāu mau pono protein.
He nui nā wikamina a me nā minelala.
ʻO nā pīni kahi hale kūʻai o nā huaora a me nā minelala.
- Nā ʻano o ka huaora B
- Keleawe
- Hao
- Makenesium
- Manganese
- ʻO ka phosphorus
- Zinc
He mea nui kēia mau mea a pau no ka hana pono o ko mākou kino.
Waiwai i ka fiber
Paipai nā kauka e ʻai ma waena o 25-38 grams o ka fiber i kēlā me kēia lā. ʻO ke kīʻaha legumes, e like me ka chickpeas, he 7-9 grams o ka fiber.
He nui nā pono o ka ʻai ʻana i ka meaʻai momona i ka fiber no ko kākou kino. He mea nui loa kēia no ko kākou ʻōnaehana hoʻoheheʻe a me ke olakino holoʻokoʻa.
| Nā pōmaikaʻi o ka ʻai ʻana i ka nui o ka fiber |
|---|
| Hoʻemi i nā pae cholesterol i loko o ke kino. |
| Kāohi i ka constipation a mālama i ke olakino o ka ʻōnaehana hoʻoheheʻe. |
| Kōkua i ka hoʻokele ʻana i nā pae kō koko. |
| Hoʻemi i ka pilikia o ka maʻi ʻaʻai colon. |
| Hoʻokumu ia i kahi manaʻo o ka piha i loko o ka ʻōpū a hōʻemi i ka ʻai pono ʻole. |
Hoʻohaʻahaʻa i nā pae cholesterol.
Ua ʻike ʻia e ka noiʻi ʻana e hiki i ka ʻai ʻana i nā legume no nā pule he 3 a ʻoi ke hōʻemi i ka cholesterol holoʻokoʻa a me ka cholesterol "maikaʻi ʻole" (LDL) cholesterol. Ma kahi noiʻi o nā poʻe maʻi me ka maʻi diabetes type 2, ʻo ka hoʻololi ʻana i ka ʻiʻo ʻulaʻula me nā legume no 3 mau lā o ka pule i hōʻemi i ka cholesterol LDL a me nā triglycerides.
Maikaʻi no ke koko koko hoʻi
Hiki i ka ʻai ʻana i kēia mau nati momona ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko. Ua hōʻike ʻia kekahi mau noiʻi ua loaʻa i ka poʻe i ʻai i ke kīʻaha nati i kēlā me kēia lā no 10 mau pule ka emi nui ʻana o ke koko.
No laila, he olakino maoli anei ka falafel? Aia kekahi mau pilikia?
ʻAe, i kēia manawa ua nānā mākou i ka maikaʻi o nā pīni no ka hana ʻana i ka falafel. Akā, i ka wā e ʻai ai ʻoe iā lākou ma ke ʻano he falafel, e kū mai kekahi o nā pilikia. ʻO ke ʻano o kā lākou hana ʻana a me nā mea ʻē aʻe āu e hoʻohui ai iā lākou hiki ke hoʻemi iki i kēia mau pono.
1. Palai hohonu
ʻO kēia ka pilikia nui loa. Hoʻomoʻa pinepine ʻia ka falafel. ʻO ka mea e hana ʻia, ʻo ia ka omo ʻana o ka falafel i ka ʻaila a pau i hoʻomoʻa ʻia ai. I kekahi manawa hiki i ka ʻaila i omo ʻia ke hiki i ka 20% o ke kaumaha o kahi kīʻaha.
ʻO ka ʻai mau ʻana i nā meaʻai palai hohonu e kōkua i kekahi mau maʻi e like me ka Type 2 Diabetes a me ka Cardiovascular Disease. He kumu nui nō hoʻi ia o ka momona.
2. Ka hoʻohana ʻana i ka paʻakai (Sodium)
ʻAi pinepine ʻia ka Falafel me ka berena pita, nā ʻano mea ʻono like ʻole, a me nā pickles. He kiʻekiʻe loa ka paʻakai (sodium) i kēia mau mea ʻono a me nā pickles. Manaʻo ka American Heart Association ʻaʻole mākou e ʻai ma mua o 2,300 milligrams o ka sodium i kēlā me kēia lā. Akā ʻo ka hapa nui o mākou e ʻai ma mua o kēlā.
3. Nā maʻi ʻaleka
Hoʻokomo pū kekahi mau meaʻai falafel i ka sesame. He mea hoʻonāukiuki ka sesame no kekahi poʻe. Inā he maʻi ʻoe i ka sesame, he mea nui e nānā i nā mea hoʻohui ma mua o ka ʻai ʻana i ka falafel.
Pehea e hoʻolilo ai i ka falafel i mea olakino?
Akā, mai hopohopo. Hiki iā ʻoe ke hana i ka falafel ma ka home ma ke ʻano olakino loa. Eia kekahi mau ʻōlelo aʻoaʻo:
- Ma kahi o ka palai hohonu, e hoʻomoʻa i ka falafel a hana paha i loko o ka air fryer. Ma kēia ʻano hiki iā ʻoe ke hōʻemi nui i ka hoʻohana ʻana i ka ʻaila.
- E hōʻemi i ka nui o ka paʻakai i loko o ke kuhikuhi. No ka hoʻonui ʻana i ka ʻono, e hoʻohui i nā mea ʻala hou aʻe, e like me ke kālika, ke kinika, ka coriander, a me ka turmeric, ma kahi o ka paʻakai.
- E ʻai pū me ka berena pita i hana ʻia mai ka palaoa palaoa piha. Ma kēlā ala e loaʻa ai iā ʻoe ka fiber hou aku.
- Inā ʻoe e hopohopo e pili ana i nā kalapona, e ʻai i ka falafel me kahi salakeke maikaʻi ma kahi o ka berena pita.
- Inā ʻoe e ʻai ma ka hale kūʻai, mai hoʻohui i nā pickles paʻakai a me nā mea ʻala he nui.
Leka Lawe-Home
- ʻO ka mea nui i ka falafel he chickpeas, he meaʻai momona loa ia i piha i ka protein, fiber, nā huaora, a me nā minelala.
- ʻO nā pilikia olakino nui ʻelua o ka falafel ka palai hohonu a me ka nui o ka paʻakai i loko o nā mea ʻono a me nā pickles e hele pū me ia.
- Hiki iā ʻoe ke hoʻolilo i ka falafel i meaʻai olakino loa ma ka hoʻomoʻa ʻana ma ka home a i ʻole e hoʻomākaukau iā ia i loko o ka air fryer a hoʻēmi i ka paʻakai.
- Inā hoʻomākaukau pololei ʻia, he kumu nui ka falafel o ka protein mea kanu hiki ke ʻai ʻia ma ke ʻano he pani ʻiʻo.
- Inā loaʻa iā ʻoe nā maʻi e like me ke koko kiʻekiʻe, ka maʻi diabetes, a i ʻole ka cholesterol, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ma mua o ka hoʻoholo ʻana i kāu meaʻai.
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