Ua noʻonoʻo paha ʻoe i ke ʻano o kēlā mau ʻāpana laiki palai liʻiliʻi, keʻokeʻo, lōʻihi a i ʻole nā ʻāpana chopstick āu e ʻai ai ma ka hale kūʻai? ʻO kēia mea a ka poʻe he nui e makemake ai e ʻai, e hoʻohui ana i kahi ʻono ʻokoʻa a me ka ʻūlū i kā lākou meaʻai, ʻo ia ka mea a mākou e kapa nei he bean sprouts. ʻAʻole kēia wale nō kahi mea e ʻono ai ka meaʻai, akā ʻaʻole hewa ke kapa ʻia he superfood e lawe mai i nā pono olakino he nui i ko mākou kino. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā waiwai nui o kēia mea kanu liʻiliʻi.
He aha kēia mau mea kanu pīni?
I ka ʻōlelo maʻalahi, ʻo nā ʻōpuʻu pī nā lau hou e puka mai ana i ka wā e kupu mai ai nā pī a mākou e ʻai ai. He ʻāpana koʻikoʻi lākou o ka meaʻai ʻĀkia. ʻAi mākou i nā ʻōpuʻu mai nā pī mung a me nā soybeans ma ke ʻano kūikawā.
Hiki iā ʻoe ke kūʻai i kēia mau mea ma ka hale kūʻai, a i ʻole hiki iā ʻoe ke hana iā lākou ma ka home. ʻOiaʻiʻo, hiki ke ulu maʻalahi inā ʻoe e mālama iā lākou i loko o kahi pahu i uhi ʻia, mai ka lā pololei.
ʻO ka ʻokoʻa ma waena o nā Bean Sprouts a me nā Alfalfa Sprouts
ʻO nā ʻōpuʻu ke kahua ʻōpiopio o kekahi mea kanu. E like me nā pī, ua hana ʻia nā ʻōpuʻu mai nā mea kanu e like me ka broccoli, ka sinapi, ka clover, a me ka alfalfa. ʻO ka pī ʻōmaʻomaʻo a me nā ʻōpuʻu alfalfa ʻelua o nā ʻano kaulana loa. He ʻoi aku ka wai o ka pī ʻōmaʻomaʻo , a maikaʻi nō hoʻi lākou no ka palai ʻana. He ʻono mauʻu ko nā ʻōpuʻu alfalfa , no laila hoʻohana pinepine ʻia lākou i nā mea e like me nā sandwiches.
Nā pono olakino kupaianaha o nā ʻōpuʻu pī
Ua piha kēia mea kanu liʻiliʻi i nā huaora C a me K, a me ka protein a me ka fiber. ʻAʻole wale ia, akā aia pū kekahi folate, manganese, phosphorus, a me ka hao. E nānā kākou i nā pono e loaʻa mai ka hoʻohui ʻana i kēia mau mea i kā mākou meaʻai.
Kōkua i ka hoʻomalu ʻana i ke koko kiʻekiʻe
Hiki i nā ʻōpuʻu pī ke kōkua i ka pale ʻana a me ka kaohi ʻana i ke koko kiʻekiʻe, a i ʻole ke koko kiʻekiʻe. ʻO kēia no ka mea aia i loko o lākou nā poloka kūkulu liʻiliʻi o nā protein i kapa ʻia he peptides. Manaʻo kekahi mau noiʻi e hana like kēia mau peptides me kekahi mau lāʻau lapaʻau i hoʻohana ʻia e mālama i ke koko kiʻekiʻe, e kōkua ana i ka hoʻohaʻahaʻa ʻana i ke koko.
Akā he mea nui loa kēia: Inā ʻoe e lawe ana i ka lāʻau koko kiʻekiʻe, mai hoʻololi i kēia mau mea me ka lāʻau i kauoha ʻia e kāu kauka. He mea hoʻohui wale nō lākou.
Hiki ke hoʻemi ʻia ka pilikia o ka maʻi ʻaʻai?
Ua ʻike ʻia e ka noiʻi he hiki i nā protein i loko o nā ʻōpuʻu pī ke hōʻemi i ka pilikia o ka maʻi kanesa. Manaʻo kekahi mau noiʻi e hiki i kēia mau meaʻai ke kōkua i ka kaohi ʻana i ka ulu ʻana o nā hunaola kanesa, ʻoiai ke kanesa o ka umauma, ka leukemia, a me nā kanesa o ka ʻōnaehana hoʻoheheʻe.
Kōkua i ka ʻai ʻana.
He meaʻai waiwai i ka fiber nā ʻōpuʻu pī. He mea nui loa ka fiber no kā mākou ʻōnaehana hoʻoheheʻe. Hana ka fiber e like me ka "palaki kūloko" e hoʻomaʻemaʻe i loko o ko mākou ʻōpū. Kōkua ia i ka wehe maʻalahi ʻana i nā ʻōpala mai ke kino a pale i ka paʻa ʻana o ka ʻōpū.
Maikaʻi no ke olakino o ka puʻuwai
Hiki i nā ʻōpuʻu pī ke kōkua i ke kaulike ʻana i kāu mau pae cholesterol a pale i ke olakino o kou puʻuwai. Ua hōʻike ʻia kahi noiʻi liʻiliʻi i hana ʻia ma luna o ka poʻe me ka maʻi diabetes e hiki i ka ʻai ʻana i nā ʻōpuʻu pī ke hōʻemi i ka cholesterol LDL (cholesterol maikaʻi ʻole), kahi mea ʻino i ko mākou kino a hōʻiliʻili i loko o ko mākou mau kīʻaha koko, a hoʻonui i ka cholesterol HDL (cholesterol maikaʻi), kahi e hoʻomaʻemaʻe ai i ko mākou mau kīʻaha koko.
Loaʻa iā lākou ka hiki ke hōʻemi i kekahi ʻano momona i loko o ke koko i kapa ʻia ʻo triglycerides. Inā piʻi kēia mau triglycerides, piʻi ka pilikia o ka loaʻa ʻana o nā maʻi puʻuwai.
Hoʻemi i ka mumū i loko o ke kino
Manaʻo kekahi mau noiʻi e hiki i nā pīni ke kōkua i ka hoʻoponopono ʻana i ka hana o kā mākou ʻōnaehana pale a hōʻemi i ka mumū i loko o ke kino. Hiki i kēia ke kōkua i ka kaohi ʻana i nā maʻi e like me nā maʻi autoimmune, kekahi mau maʻi ʻaʻai, ka momona, a me ka maʻi diabetes.
Maikaʻi nō hoʻi no ka maʻi diabetes
He haʻahaʻa loa ka helu kuhikuhi glycemic o nā ʻōpuʻu pī, ʻo ia hoʻi, ʻaʻole lākou e hoʻonui koke i kou pae kō koko ma hope o ka ʻai ʻana iā lākou. Ua ʻike pū kekahi mau noiʻi e hiki i nā pīni ʻōmaʻomaʻo ke kōkua i ka hoʻoponopono ʻana i ka insulin a me nā pae glucose i loko o ko mākou kino.
E nānā kākou i ka meaʻai i loko o nā ʻōpuʻu pī.
ʻO kēia nā meaolaola i loko o hoʻokahi kīʻaha pīni ʻōmaʻomaʻo.
| Meaʻai | Ka nui no kēlā me kēia kīʻaha |
|---|---|
| Nā Kalori | 31 |
| Pūmua | 3 grams |
| Momona | 0 grams |
| Nā kalapona | 6 grams |
| ʻO ke olonā | 2 grams |
| kōpaʻa | 4 grams |
Eia kekahi, he meaʻai waiwai nui nā ʻōpuʻu pī i nā antioxidants. Pale aku nā antioxidants i ka hōʻino ʻana i nā ʻāpana o ko mākou kino a kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa a me nā maʻi puʻuwai. Waiwai nui nā ʻōpuʻu pī i ka huaora C, ka calcium, a me ka hao.
Pehea ʻoe e ʻai ai i kēia? Hiki iā ʻoe ke hana iā lākou ma ka home?
Hiki iā ʻoe ke ʻai i nā ʻōpuʻu pī maka a i ʻole i hoʻomoʻa ʻia. Akā ʻoi aku ka palekana o ka ʻai ʻana iā lākou i hoʻomoʻa ʻia . E kamaʻilio kākou e pili ana i kēlā ma hope.
Inā ʻoe e kuke ana, hiki iā ʻoe ke hoʻomoʻa iā lākou i loko o ka ʻaila a lawelawe iā lākou me nā noodles a i ʻole nā mea kanu e like me ke kāloti a me nā pepa bele. Hiki iā ʻoe ke ʻai maka iā lākou ma luna o kāu salakeke. E pala koke lākou, no laila ʻoi aku ka maikaʻi o ka hoʻokomo ʻana iā lākou i loko o ka friji i ka wā e loaʻa ai iā ʻoe.
I ke kūʻai ʻana mai ka hale kūʻai, e koho i nā mea kanu keʻokeʻo, ʻālohilohi, a he wēlau melemele ko lākou. E pale i nā mea ʻala ʻino a pipili paha. ʻO ke ala maikaʻi loa e hoʻāʻo ai i kēia, ʻo ia ke lawe i hoʻokahi mea kanu a wāwahi iā ia i ka hapalua. E haki maʻalahi kahi mea kanu hou me ke kani "tuck".
Eia ke ʻano o ka ulu ʻana i nā mea kanu ma ka home
1. ʻO ka mea mua, e lawe ma kahi o 50 grams o nā hua e kupu ana a holoi maikaʻi iā lākou.
2. A laila, e kau i loko o ka wai mehana a hoʻomoʻa i ka pō ma ka mahana o ka lumi.
3. E hoʻokahe i nā hua i hoʻomoʻa ʻia, e waiho i loko o kahi ʻōmole aniani, a uhi i ka ʻōmole me kahi ʻāpana lole tīhi.
4. ʻElua a ʻekolu paha manawa i ka lā, e hoʻohui i kahi wai liʻiliʻi ʻaʻohe chlorine (e like me ka wai puna) a lūlū i nā hua a puni ma ka hoʻohuli ʻana i ka ʻōmole. Pono e mālama ʻia kēia ʻōmole ma kahi pouli. E hoʻomaka lākou e kupu i loko o 3 a 7 mau lā.
5. Ke ulu maikaʻi nā mea kanu, e kau iā lākou i loko o kahi kīʻaha wai a wehe i ka ʻili a me nā aʻa mai nā hua.
6. E hoʻokomo i nā lau i loko o kahi kānana e hoʻokahe maikaʻi i ka wai a hoʻohana. A i ʻole, e mālama iā lākou i loko o kahi pahu plastik/aniani ea ʻole i loko o ka pahu hau.
Aia kekahi mau mea e makaʻala ai i ka wā e ʻai ana i nā ʻōpuʻu pī?
ʻAe, he mea nui loa kēia. ʻOiai he ʻono a momona nā ʻōpuʻu pīni, hiki iā lākou ke loaʻa nā germs ʻino i kekahi manawa. ʻO ke kaiapuni mahana a pulu e pono ai nā ʻōpuʻu e ulu, ʻo ia hoʻi ke kaiapuni kūpono no ka bacteria e like me Salmonella lāua ʻo Listeria e ulu.
Inā he mau germs ma nā hua, hiki iā lākou ke laha koke ke kupu mai. No laila, ʻo ke ala palekana loa e ʻai ai iā lākou, ʻo ia ke kuke pono iā lākou . Pepehi ka kuke ʻana i kēia mau bacteria ʻino.
Inā ʻoe e ulu ana i nā mea kanu ma ka home, e kūʻai i nā hua i hōʻoia ʻia ʻaʻohe pathogen. Eia kekahi, e nānā i nā mea kanu no kekahi ʻōpala a mildew paha. Inā ʻike ʻoe i kekahi, e hoʻolei i ka pūʻulu holoʻokoʻa.
ʻO wai ka mea e pale aku i ka ʻai ʻana i nā ʻōpuʻu pīni maka?
ʻO ka ʻai ʻana i nā ʻōpuʻu pī maka e hiki ke hoʻoulu i ka maʻi ʻoi aku ka koʻikoʻi i kekahi poʻe ma mua o nā poʻe ʻē aʻe. ʻAʻole pono e ʻai nā poʻe ma lalo nei i nā ʻōpuʻu pī maka:
| ʻO ka poʻe e pono e pale i ka ʻai ʻana i ka meaʻai maka |
|---|
| Nā keiki liʻiliʻi |
| Poʻe ʻelemakule (poʻe ʻelemakule) |
| ʻO nā kānaka me nā ʻōnaehana pale kino nāwaliwali (e like me nā maʻi kanesa, nā poʻe i loaʻa i ka maʻi HIV) |
| Nā makuahine hāpai |
Leka Lawe-Home
- He meaʻai momona ka ʻōpuʻu pīni me nā pono olakino he nui.
- Eia nō naʻe, no ka mea aia paha i loko o kēia mau mea nā huakini ʻino, ʻo ke ala palekana a maikaʻi loa hoʻi e ʻai ai iā lākou, ʻo ia ke kuke pono ʻana iā lākou.
- Pono nā ʻōpio, nā poʻe ʻelemakule, nā makuahine hāpai, a me ka poʻe me nā ʻōnaehana pale nāwaliwali e pale aku i ka ʻai ʻana i nā ʻōpuʻu pī maka.
- I ke kūʻai ʻana mai ka hale kūʻai, e koho mau i nā mea kanu hou a maʻemaʻe ke nānā aku a mālama iā lākou i loko o ka pahu hau.
- Inā loaʻa iā ʻoe kahi maʻi e like me ke koko kiʻekiʻe a i ʻole ka maʻi diabetes, he mea nui loa ia e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai.
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