Ke hoʻomanaʻo nei ʻoe i nā meaʻai māmā a mākou i ʻai ai i ka wā e nānā ana mākou i kahi kiʻiʻoniʻoni me nā hoaaloha a i ʻole ma kahi hui liʻiliʻi? ʻO ka hapa nui o ka manawa, hele mai nā ʻuala palai a me nā mea ʻono i ka papaʻaina, ʻeā? E noʻonoʻo i ka maikaʻi o ka loaʻa ʻana o kahi mea ʻono e ʻono maikaʻi a olakino hoʻi no kou kino, a hiki iā ʻoe ke ʻai me ka makaʻu ʻole. ʻO Hummus ka pane maikaʻi loa i kēlā. ʻO kēia kīʻaha momona a ʻono mai ka Hikina Waena ua kaulana loa i ko mākou ʻāina. No laila i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o ka hummus, he maikaʻi maoli anei ia no kou olakino, a pehea e hoʻohui ai i kā mākou meaʻai.
He aha nā pōmaikaʻi o ka hummus?
I ka ʻōlelo maʻalahi, ʻo ka hummus ka hui pū ʻana o kekahi mau meaʻai maikaʻi loa. ʻO ia hoʻi, ʻo kēlā me kēia mea hoʻohui i hoʻohana ʻia no ka hana ʻana he mea momona loa ia, ʻoiai ke lawe ʻia ma ke kaʻawale. No laila he aha ke ʻano o ka meaʻai ke hui pū ʻia lākou a pau, ʻeā?
ʻO ka mea nui, aia i loko o ka hummus:
- Pīni ʻuala: ʻO kēia ka mea nui i loko o ka hummus. He meaʻai waiwai ka pīni ʻuala i ka protein , nā kalapona olakino , a me ka fiber . E like me nā legume ʻē aʻe, aia ka pīni ʻuala ma ke poʻo o ka papa inoa o nā meaʻai olakino loa ma ka honua.
- Paʻi Sesame (Tahini): Hana ʻia kēia mai nā hua sesame. He mea maikaʻi loa nō hoʻi ka sesame.
- Kālika: ʻAʻole pono e haʻi ʻia nā pono o ke kālika. Ma waho aʻe o ka mea hoʻonui ʻono, he nui nā pono olakino.
- ʻAila ʻOliva: ʻO ka ʻaila ʻoliva , kahi ʻāpana koʻikoʻi o ka ʻAi Kaiwaenahonua kaulana o ka honua , ua piha hoʻi i nā waikawa momona e hoʻolaha ana i ke olakino a me nā antioxidants .
Ke nānā nei i kēia mau mea, hiki iā ʻoe ke ʻike ʻaʻole wale ka hummus he meaʻai ʻono, akā he mea piha hoʻi i ka waiwai meaʻai.
| Mea Hoʻohui | Nā Pōmaikaʻi Ola Kino Koʻikoʻi |
|---|---|
| Pīni ʻokiʻoki | Waiwai i ka protein, ka fiber, a me nā kalapona olakino. |
| Pāpaʻi sesame (Tahini) | Waiwai i nā momona olakino, nā wikamina a me nā minelala. |
| Kālika | Hoʻonui i ka palekana a maikaʻi no ke olakino o ka puʻuwai. |
| ʻAila ʻoliva | Loaʻa nā momona maikaʻi (nā momona monounsaturated) e hōʻemi ana i ka pilikia o ka maʻi puʻuwai. |
ʻO ka hana ʻana ma ka home ka mea maikaʻi loa!
He mea maʻalahi ke kūʻai ʻana i ka hummus mai ka hale kūʻai. Akā e kahaha ʻoe i ka maʻalahi o ka hana ʻana ma ka home. Mālama ia i kāu kālā, a ʻike pono ʻoe i ka mea i loko o kāu hummus. Hiki ke hoʻopiha ʻia kekahi hummus i kūʻai ʻia ma ka hale kūʻai me nā mea hoʻomalu, ke kō pono ʻole, a i ʻole ka paʻakai.
ʻAe, eia pehea e hoʻoponopono ai:
1. E lawe i hoʻokahi kīʻaha o ka pīni i hoʻolapalapa ʻia. (ʻAʻole ia he mea nui inā mai kahi kini ka pīni, e hoʻokahe wale i ka wai).
2. E hoʻohui i kahi 1/4 kīʻaha o ka sesame paste (Tahini) i kēia.
3. E hoʻohui i 1-2 ʻāpana kālika, ma muli o kou makemake.
4. E hoʻohui i 2 punetēpē o ka ʻaila ʻoliva.
5. E hoʻohui i ka wai o hoʻokahi lime (ma kahi o ka hapalua).
6. E hoʻohui i kahi paʻakai, a hoʻokomo i kēia mau mea a pau i loko o ka mīkini wili a i ʻole ka mea hana meaʻai a kāwili a hiki i ka lilo ʻana i kirīmi.
Manaʻo koʻikoʻi: Pono ʻoe e hoʻohui i kahi wai e hana ai i kēia kāpili. Akā, mai hoʻohui i ka wai a pau i ka manawa hoʻokahi. E hoʻohui liʻiliʻi. A i ʻole, e loaʻa iā ʻoe kahi mea ʻono ma kahi o kahi ʻūlū! E hoʻohui mālie i ka wai a hiki i ka loaʻa ʻana o ke ʻano āu e makemake ai.
ʻAʻole maikaʻi ka ʻai nui ʻana no ka mea he maikaʻi ia, ʻeā? (Kaohi ʻana i ka ʻāpana)
He mea nui loa kēia. ʻOiai ua piha kēlā me kēia punetune o ka hummus i ka meaʻai, loaʻa iā ia kekahi nui o nā calorie. Ma ka awelika, hiki i ke kīʻaha hummus ke loaʻa ma kahi o 435 calories.
No laila, ʻaʻole ʻoe e ʻai i hoʻokahi kīʻaha hummus i hoʻokahi manawa, ʻeā? E like me nā mea maikaʻi a pau, ʻaʻole maikaʻi ka nui. ʻO ia ke kumu he mea nui ka kaohi ʻana i ka ʻāpana.ʻO ka maʻamau, pono ʻoe e ʻai ma kahi o ʻelua a ʻekolu paha punetēpē. ʻO kēlā nui e hāʻawi iā ʻoe i nā meaola a pale i nā calorie pono ʻole mai ka hōʻiliʻili ʻana i loko o kou kino.
He aha kāu e ʻai ai me ka hummus? - E ʻoi aku ka maikaʻi o kāu ʻai ʻana!
ʻAi pinepine ʻia ka hummus me ka berena pita, ʻeā? Akā, hana pinepine ʻia kēia berena pita me ka palaoa berena keʻokeʻo. ʻAʻole ia he mea olakino loa.
E ho'āʻo i kēia mau mea:
- E ʻai pū me ka berena pita i hana ʻia mai ka palaoa piha a i ʻole ka palaoa palaoa piha . Ma kēlā ala, e loaʻa iā ʻoe ka fiber a me nā huaora hou aku.
- ʻOi aku ka maikaʻi o ka ʻai ʻana i ka hummus me nā mea kanu. E noʻonoʻo wale i ka ʻono a me ke olakino o ka ʻoki ʻana i nā mea kanu e like me ke kāloti, kukama, a me nā pepa bele i loko o nā lāʻau a ʻai pū me lākou i ka hummus. A laila, ʻaʻole ʻoe e loaʻa i nā calorie pono ʻole mai ka berena, nā kuki, a me nā ʻuala palai, a e loaʻa iā ʻoe ka nui o ka meaʻai mai nā mea kanu.
E hoʻāʻo e hoʻohui i ka hummus i kāu sanwika ma kahi o ka margarine a me ka mayonnaise!
ʻAʻole wale ka Hummus he mea ʻūlū. He mea hohola maikaʻi ia ma luna o ka sanwika. Inā ʻoe e hoʻohana ana i ka margarine, ka pata, a i ʻole ka mayonnaise i ka wā e hana ai i ka sanwika, e hoʻāʻo e hohola i ka hummus.
ʻOi aku ka liʻiliʻi o nā calorie o ka hummus ma mua o hoʻokahi punetune o ka mayonnaise, a ʻoi aku ka nui o ka protein a me ka fiber . ʻO ia hoʻi, ua piha ia i ka ʻono a me ka maikaʻi. He koho maikaʻi loa ia no nā sandwiches i loko o nā pahu ʻaina awakea a nā keiki.
ʻO ka mea hope loa, inā ʻoe e ʻai i ka hummus ma kahi hale ʻaina, ua ʻike paha ʻoe ua pīpī pinepine ʻia me ka ʻaila ʻoliva. ʻAʻole pono ka hummus i hana maikaʻi ʻia i kēlā nui o ka ʻaila. Hiki i kēlā ʻaila keu ke hoʻohui i nā calorie he 120 ma kēlā me kēia punetēpē. No laila, inā hiki iā ʻoe, e noi i ka mea lawelawe e lawelawe me ka ʻole o ka ʻaila.
Leka Lawe-Home
- He meaʻai momona ka hummus i hana ʻia me nā meaʻai olakino e like me ka chickpeas, nā hua sesame, ke kālika, a me ka ʻaila ʻoliva.
- ʻOi aku ka maʻalahi o ka hana ʻana ma ka home , ʻoi aku ka makepono, a ʻoi aku ka olakino ma mua o ke kūʻai ʻana mai ka hale kūʻai.
- ʻOiai he olakino ka hummus, he kiʻekiʻe kona mau calorie, no laila e makaʻala e pili ana i ka kaohi ʻana i ka nui. Ua lawa kekahi mau punetēpē.
- Loaʻa iā ʻoe nā pono hou aʻe mai ka ʻai ʻana me nā mea kanu e like me ke kāloti a me nā kukama ma mua o ka berena keʻokeʻo a i ʻole nā ʻuala palai.
- E hoʻāʻo e hoʻohana i ka hummus ma kahi o ka mayonnaise i ka hana ʻana i nā sanwika. He koho ʻono a olakino hoʻi ia.
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