He aha nā legumes? Eia nā waiwai kupaianaha o nā chickpeas, lentils, a me ka soy a mākou i ʻike ai!

ʻAʻole hiki iā mākou ke hele hewa me kahi sopa lentil ʻono me kā mākou laiki o kēlā me kēia lā, ʻeā? A i ʻole he chickpea mahu me nā hoaaloha i ka wā kī i ke ahiahi, a i ʻole ka gram ʻōmaʻomaʻo me ka laiki curd i ke kakahiaka ... ʻO kēia nā meaʻai a mākou e hauʻoli ai i ko mākou ola o kēlā me kēia lā. Akā ua ʻike anei ʻoe no ka ʻohana nui hoʻokahi kēia mau mea a pau, nā superfoods i piha i ka meaʻai? ʻO kēia nā mea a mākou e kapa nei he ' legumes '. I kēia lā, e kamaʻilio hohonu kākou e pili ana i kēia mau meaʻai aloha.

Nā legumes, nā pī a me nā pulses - he aha ka ʻokoʻa?

Lohe pinepine mākou i kēia mau huaʻōlelo ʻekolu, no laila i kekahi manawa hiki ke huikau iki. E mālama kākou i ka maʻalahi.

• Nā Legumes: I ka ʻōlelo maʻalahi, ʻo kēia ka ʻohana nui loa. He inoa kēia i loaʻa mai kahi hoʻokaʻawale ʻana o nā mea kanu. No kēia ʻohana nā mea kanu e hua ana i nā ʻōpuʻu. Aia ma mua o 16,000 mau ʻano o kēia mea kanu ma ka honua holoʻokoʻa.

• Nā Pī: ʻO nā pī hoʻokahi wale nō lālā o ka ʻohana legume nui. He mau hua nui lākou, pinepine i ke ʻano o ka puʻupaʻa e ulu ana i loko o nā ʻōpuʻu o nā mea kanu legume.

• Nā Pāpala: ʻO kēia nā hua maloʻo i loaʻa mai nā ʻōpū o nā mea kanu leguminous. No ka laʻana, ʻo nā lentil maloʻo, nā chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pipi kau a mākou e kūʻai ai ma ka hale kūʻai e hāʻule ana ma lalo o ka māhele o 'Nā Pāpala'.

He aha nā hua kanu kaulana i ko mākou ʻāina?

Ua ʻike kākou a pau he nui nā ʻano legume a kākou e ʻai mau ai. E nānā kākou i ke ʻano o lākou.

Nā pōmaikaʻi kupaianaha o kēia mau legumes no ko mākou kino

ʻAʻole wale nā ​​​​legumes he mea e hoʻopiha ai i ka ʻōpū. He meaʻai nui lākou i piha i nā meaolaola a hāʻawi i nā pono waiwai he nui no ko mākou olakino.

• Waiwai i ka protein: ʻOi aku hoʻi no ka poʻe ʻaʻole ʻai i ka ʻiʻo a iʻa paha, he kumu maikaʻi loa nā legumes no ka protein mai nā mea kanu. He mea nui kēia no ka ulu ʻana o ke kino a me ka hoʻoponopono ʻana i nā cell.
• Kōkua i ka ʻai ʻana: Waiwai kēia hua i ka fiber . ʻAʻole wale kēia fiber e kōkua i ka hōʻoluʻolu ʻana i nā pilikia e like me ka paʻa ʻana o ka ʻōpū, akā hāʻawi pū kekahi i ka meaʻai maikaʻi no nā bacteria maikaʻi i loko o ko kākou ʻōpū, e kōkua ana i ka mālama ʻana i ke olakino o ka ʻōnaehana ʻai holoʻokoʻa.
• Mālama i ke olakino o ka puʻuwai: Hiki i nā legumes ke hoʻemi i ka pae o ka cholesterol maikaʻi ʻole i loko o ke koko. Kōkua pū lākou i ka hoʻomalu ʻana i ke koko. Hoʻemi kēia i ka pilikia o ka maʻi puʻuwai.
• Kōkua i ka kaohi ʻana i ka maʻi diabetes mellitus: Ma muli o nā kalapona paʻakikī a me ka fiber i loko o nā legumes, ua komo mālie ke kō i loko o ke koko ke ʻai ʻia. Pale kēia i ka piʻi koke ʻana o ke kō koko. He mea nui loa kēia no ka poʻe me ka maʻi diabetes a me ka poʻe i pilikia i ka loaʻa ʻana o ka maʻi diabetes.
• Hoʻēmi i ka pilikia o ke kanesa: Loaʻa iā lākou nā antioxidants ikaika e like me polyphenols . Mālama kēia i kā mākou mau cell mai nā radical manuahi e hōʻino i kā mākou mau cell. Ua ʻike ʻia nā noiʻi hiki i kēia ke hōʻemi i ka pilikia o kekahi ʻano kanesa.
• Kōkua i ka hoʻomalu ʻana i ke kaumaha o ke kino: ʻOiai he waiwai i ka fiber a me ka protein, hoʻomāʻona nā legumes iā ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia i ka hoʻomalu ʻana i ka ʻai nui ʻana a kōkua i ka hoʻomalu ʻana i ke kaumaha o ke kino.

"Nā Antinutrients" - he mea maoli anei kēia e makaʻu ai?

Ua lohe paha ʻoe i ka huaʻōlelo "antinutrients" i ke kamaʻilio ʻana e pili ana i nā legumes. Ke lohe ʻoe i kēia, e noʻonoʻo paha ʻoe inā he mea ʻino kēia i ke kino. E nānā kākou i ke ʻano maoli o kēia mau mea.

I ka ʻōlelo maʻalahi, he mau hui kēia e kū maoli ana i loko o nā legumes. Aia lākou ma laila e pale i ka mea kanu mai nā pepeke a me nā mea ʻino ʻē aʻe. Akā i ka wā e ʻai ai mākou iā lākou, hiki iā lākou ke hoʻopilikia iki i ka hiki o ko mākou kino ke omo i kekahi mau meaʻai, e like me ka hao, ka calcium, a me ka zinc.

Eia ke ʻano o ka hoʻomākaukau ʻana i nā legumes me ka pololei a me ka ʻono!

I mea e loaʻa ai ka nui o nā legumes, pono lākou e hoʻomākaukau pono ʻia.

1. Ka hoʻomoʻa ʻana: Koe wale nō kekahi mau mea e like me nā lentil, pono e hoʻomoʻa ʻia nā pī maloʻo e like me nā chickpeas, nā pī kidney, a me nā cowpeas i loko o ka wai no kekahi mau hola (ma kahi o 8 mau hola a i ʻole ka pō) ma mua o ka kuke ʻana. ʻOi aku ka maʻalahi o ka kuke ʻana, a wehe i kēlā mau 'antinutrients' a me nā hui e hoʻoulu ai i ke kinoea a mākou i kamaʻilio ai. E hoʻolei i ka wai hoʻomoʻa a kuke me ka wai hou.

2. Ke kuke maikaʻi ʻana: He mea nui loa kēia.E hoʻomoʻa mau i nā legume a hiki i ka moʻa pono ʻana. Hiki i kekahi mau ʻano, ʻoiai nā pīni puʻupaʻa, ke hoʻoulu i ka ʻōpū, ka nausea, ka luaʻi, a me ka maʻi kahe inā ʻai maka ʻia a i ʻole i moʻa pono ʻole ʻia . No laila, he mea nui e hoʻomoʻa pono iā lākou.

3. Nā Pīni i Kānana ʻia: Inā ʻoe e hoʻohana ana i nā pīni i kānana ʻia, e like me nā pīkī moa, e holoi pono iā lākou ma mua o ka kuke ʻana. E wehe kēia i ka paʻakai keu a me nā mea hoʻopiha.

4. Pehea e hoʻohui ai i kāu meaʻai:

• E hoʻohui i nā sopa e hoʻonui i ka protein.
• E hoʻohui i nā pi i hoʻolapalapa ʻia a me nā pīni i nā salakeke.
• E hana i nā vadas ʻono me nā mea e like me nā lentil a me nā pīni ʻōmaʻomaʻo.
• E hana i kahi meaʻai ʻono ma ka hoʻomoʻa ʻana i nā pīni moa i hoʻolapalapa ʻia, nā pīni, a me nā pīni ʻōmaʻomaʻo.
• E hoʻohui i ka laiki a kuke (e.g. green bean curd).