He maikaʻi maoli anei ka pata no ke kino? (Pata) E ʻike pono kākou!

E ʻai me ka berena, hana i nā keke, a hoʻāla i ka meaʻai… He mea pono ʻole ka pata i loko o kā mākou lumi kuke, ʻeā? Akā, ʻōlelo kekahi poʻe ʻaʻole maikaʻi ka pata no ke kino, a ʻōlelo kekahi poʻe he nui kona mau pono. No laila, he aha ka moʻolelo maoli? I kēia lā, e kamaʻilio kākou e pili ana i kēia pata, kona mau pono a me nā pōʻino, kona ʻokoʻa mai ka margarine, a me nā mea hiki ke hoʻohana ʻia ma kahi o ka pata.

ʻO ka mea mua, he aha ka pata?

I ka ʻōlelo maʻalahi, he huahana waiū ka pata i hana ʻia mai ka momona a me nā protein i loaʻa i ka waiū a me ka kirīmi. Ma Sri Lanka, hoʻohana nui mākou i ka pata i hana ʻia mai ka waiū bipi. Eia nō naʻe, hana ʻia ka pata mai ka waiū o nā holoholona e like me nā hipa, nā kao, a me nā pipi.

Hana ʻia ka pata ma ka wili ʻana i ka waiū a i ʻole ka kirīmi, e hoʻokaʻawale ana i ka momona mai ka wai (ka waiū pata). I kekahi manawa hoʻohui nā mea hana i ka paʻakai a me ka waihoʻoluʻu meaʻai.

Akā, ua lohe paha ʻoe i nā mea e like me "Peanut butter" a me "Apple butter." ʻOiai he "butter" ko lākou mau inoa, ʻaʻole lākou he mau pata maoli. Ua kapa ʻia lākou pēlā no ka mea ua like lākou me ka pata.

ʻOiai aia kahi manaʻo ākea he mea ʻino ka pata no ke kino, ua hoʻopaʻapaʻa nā kānaka ʻepekema i kēia no nā makahiki he ʻumi. No ka mea, he meaʻai momona nui ka pata. Akā, ʻoi aku ka nui o ka pata ma mua o ka nui o ka momona.

E aʻo kākou e pili ana i nā meaʻai i loko o ka pata.

Eia nā mea e pili ana i kahi punetēpē o ka pata i hoʻomoʻa ʻole ʻia:

• Kalori: Ma kahi o 102
• Momona: 11.5 grams (7 grams o ia mea he momona paʻa )
• Nā kalapona, fiber , kō, a me ka protein: 0 grams.

Eia kekahi, he kumu maikaʻi ka pata o:

• Wikamina A
• Wikamina D
• Wikamina E
• Kalipuna

Ua ʻike anei ʻoe he nui nā ʻano pata like ʻole?

Aia kekahi mau ʻano pata a mākou e hoʻohana ai no nā mea like ʻole.

Pata hānai mauʻu

Hana ʻia ia mai ka waiū mai nā bipi hānai mauʻu , ʻaʻole mai nā bipi i hānai ʻia ma ka palaoa. Ke hoʻohālikelike ʻia me ka pata maʻamau, ʻoi aku ka haʻahaʻa o kēia ʻano i nā momona saturated a ʻoi aku ka nui o nā momona unsaturated. No laila, i ka wā e hoʻohana ʻia ai me ke kaulike, ʻoi aku ka nui o nā pono olakino ma mua o ka pata maʻamau. Waiwai ka pata hānai mauʻu i ka huaora K.He kumu maikaʻi o nā meaola i kapa ʻia ʻo Omega -3 fatty acids , Conjugated linoleic acid (CLA), a me Butyrate .

Pata i kuʻi ʻia

Hana ʻia kēia ma ka hoʻohui ʻana i ke kinoea naikokene i ka pata maʻamau, a i ʻole ma ke kuʻi ʻana me ka mea kuʻi. He nui aʻe kona nui a ʻoi aku ka māmā. No laila, maikaʻi ia no nā mea e like me ka hohola ʻana ma luna o ka berena. Akā, mai hoʻohana iā ia e hana i nā keke a kuke paha i ka meaʻai, no ka mea, ʻokoʻa ka mānoanoa a ʻaʻole e moʻa pono kāu meaʻai.

Pata momona haʻahaʻa

Ua hoʻemi ʻia kēia ʻano momona o ka waiū ma kahi o 40%, a ma kahi o ia mea, ua hoʻohui ʻia nā mea e like me ka wai a me ka gelatin. Ma muli o ke kiʻekiʻe o ka wai, ʻaʻole kūpono kēia no ka hoʻomoʻa ʻana a i ʻole ka palai ʻana.

Pata / Ghee i hoʻomālamalama ʻia

Hana ʻia ka Ghee ma ka hoʻoheheʻe ʻana i ka pata a me ka wehe ʻana i nā mea paʻa waiū a me ka wai mai loko mai. Hana ʻia ka Ghee ma ka hoʻoheheʻe ʻana i kekahi pata i loko o ka pā, e ʻoki ana i ka huʻa keʻokeʻo e hana ana ma luna, e ʻoki ana i nā mea paʻa waiū e koe ana ma lalo, a e hoʻokaʻawale ana i ka ʻaila moakaka e hana ana ma luna. ʻO ka Ghee, ka mea i hoʻohana pinepine ʻia i ka kuke ʻana ma India, he kiʻekiʻe kona kiko uahi, e lilo ia i mea maikaʻi no ka palai hohonu a me ka sautéing.

ʻO ka nīnau a nā mea a pau e nīnau nei: ʻOi aku ka maikaʻi o ka pata a i ʻole ka margarine?

He melemele ke kala o ka pata a me ka margarine, a hoʻohana ʻia nā mea ʻelua i ka kuke ʻana a me ka hohola ʻana ma luna o ka berena. Akā, ua hana ʻia lākou mai nā mea ʻokoʻa loa, a he ʻokoʻa hoʻi ko lākou hopena olakino. E nānā pono kākou i kēia ʻokoʻa.

He aha nā pono olakino o ka pata?

Ke hoʻohana ʻia me ke kaulike, hiki i ka pata ke lilo i ʻāpana o kāu meaʻai olakino.

• Hoʻoikaika i nā iwi: Loaʻa i ka pata ka wikamina D a me ka calcium. He mea nui nā mea ʻelua no ka ulu ʻana a me ka ikaika o ka iwi. Kōkua pū lākou i ka pale ʻana i nā maʻi hoʻonāwaliwali i ka iwi e like me ka osteoporosis.
• Hoʻēmi i ka pilikia o ka maʻi kanesa: Waiwai ka pata i ka beta-carotene. Hoʻololi ko mākou kino i kēia i ka wikamina A. Ua hōʻike kekahi mau noiʻi ua pili ka beta-carotene i ka hoʻēmi ʻana i ka pilikia o ka maʻi kanesa o ka māmā a me ka prostate.
• Hoʻomaikaʻi i ka ʻike maka: Hiki i ka beta-carotene i loko o ka pata ke kōkua i ka lohi ʻana i ka hoʻomohala ʻana o ka macular degeneration e pili ana i ka makahiki a me nā cataracts.
• No ka ʻili olakino: Loaʻa i ka pata ka wikamina E. He mea nui loa kēia no ke olakino o ka ʻili. Hoʻēmi ia i ka pōʻino o ka ʻili mai nā kukuna ultraviolet o ka lā a kōkua pū i ka ho'ōla ʻana i ka mumū a me nā ʻeha o ka ʻili.

Eia nō naʻe, he mau pilikia ko ka pata.

ʻOiai me kēia mau pono, ʻo ka pilikia nui me ka pata ʻo ia kona kiʻekiʻe o ka calorie a me ka momona, ʻoi aku ka momona saturated, kahi e pili ana i ka maʻi puʻuwai.

Inā loaʻa iā ʻoe ka maʻi puʻuwai, ke kiʻekiʻe o ka cholesterol, a i ʻole e hoʻāʻo nei e hoʻemi i ke kaumaha, pono paha ʻoe e kaupalena i kāu ʻai ʻana i ka pata. ʻO ka ʻōlelo aʻoaʻo maikaʻi loa no kēia, ʻo ia ke kūkākūkā me kāu kauka .

Nā mea ʻē aʻe hiki iā ʻoe ke hoʻohana ma kahi o ka pata

Inā ʻoe e noʻonoʻo ana e hōʻemi i ka pata, aia kekahi mau mea pani olakino hiki iā ʻoe ke hoʻohana.

Nā pani no ka kuke ʻana a me ka hoʻomoʻa ʻana

• ʻApokado: He mea maikaʻi ka ʻapoado i pala maikaʻi ʻia a kuʻi ʻia no ka hana ʻana i nā mea ʻono no ka mea he ʻano pata a momona kona.
• Nā pata nati: Hiki ke hoʻohana ʻia ka cashew, pīnati, a i ʻole ka pata ʻalemona ma kahi o ka pata i nā mea i hoʻomoʻa ʻia.
• ʻAila Niu / Kirimina Niu: Hiki ke kuʻi ʻia ka ʻaila niu a i ʻole ka kirimina niu e hana i kahi pani e like me ka pata. He mea maikaʻi loa kēia no ka hana ʻana i nā mea e like me ka hau.
• ʻAquafaba mayonnaise: Hiki iā ʻoe ke hana i ka mayonnaise me ka ʻole o ka hua manu ma ke kāwili ʻana i ka wai chickpea i loko o ka pahu (ʻo ia hoʻi ka aquafaba) me ka ʻaila. He pani maikaʻi loa kēia no ka pata.

Nā pani no nā meaʻai me ka berena

• ʻAvokado i kuʻi ʻia
• Hummus
• ʻAila ʻoliva puʻupaʻa loa

Pata, nā waiwai o ka pata, margarine, meaʻai olakino, cholesterol, momona momona, pata sinhala