I kēia mau lā, he paʻakikī ke noʻonoʻo i kahiʻai āpau me ka berenaʻole. E hoʻohana i kēlā me kēia lā, i nā manawa he nui i ka lā no nā hanana he nui i ka lālani. ʻO ka mea kupaianaha i kēia hihia,ʻo ia ka mea e hui pūʻia me kaʻai a me nā meaʻai a pauʻole, aʻaʻole loa e hōʻoluʻoluʻia kānaʻaiʻana ma kēlā me kēia makahiki. Hōʻike ka poʻe'ona'keʻa i kēia ma ka'ōleloʻanaʻaʻole hiki ke hoʻohālikelikeʻia nā mea pono o ka berena me kekahi meaʻai'ē aʻe. He nui ke nānāʻana i kāna mele mele:
- ka laau hua A, E, F, B1, B2, B6, PP;
- nā mea micro-macro;
- cellulose;
- nā mea hoʻomalu a me nā mea amino ;
- ʻo nā kaʻaʻaleʻa.
Eia kekahi,ʻo ka berena e loaʻa kahi mineral - he selenium, he kuleana nui no ka paleʻana i kā mākou pūnaewele hoʻoponopono. A o ka lakio o nā protein a me nā'alekolo e hiki ke hāʻawi i ke kino me ka ikaika a me keʻano o satiety no ka manawa lōʻihi. Ke'ōlelo pū nei nā kānakaʻepekema i ka hoʻokomoʻana i ka berena i loko o nā meaʻai i kēlā me kēia lā ke kāohi i ke kanaka mai ka pilikia, ka luhi a me ke kaumaha. No muli o kaʻenehana kiʻekiʻe o nā hua B B no ka'ōpiopio pūnaewele.
Me kēiaʻano waiwai nui, i kēia manawa, aia he manaʻo i loko o kaʻahahui eʻaʻohe mea'ē aʻe e lawe mai i ka berena. Aʻo nā wāhine a pau, eʻike ana iā ia iho i nā pauna,ʻo ka mea mua loa eʻimi e hōʻole loa mai ka kukeʻana. Eia nō naʻe, ua'ōlelo nā mea kauka lāʻau lapaʻau,ʻo ka manaʻoʻo ia wale nō he hapaluaʻoiaʻiʻo. ʻAʻoleʻo ka berena a pau he mea pono loa. Me kona mauʻokoʻa likeʻole ma nā papa o nā supermarkets, ponoʻoe e koho i kahi kūpono loa i ke kino.
He aha keʻano o ka berena e pono ai?
ʻO ka mea nui o ka berenaʻo ka palaoa palaoa. Aia i loko o kona pūpū kekahi hale kūʻai waiwai. ʻO ka mea pōʻino, ma keʻano o ka hanaʻana i ka palaoa i kēia manawa,ʻo ka mea nui loa i hāʻule i loko o ka palaho. ʻO ka puka waho he palaoa'alaʻula, nui i ka mākikena a me nā calories nele. Mai ka hoʻohana muaʻana i ka palaoa, i ka maikaʻi, he hapakolu ia. Mai kaʻili o ka palaoa i keʻokeʻo, nani, maikaʻi i kaʻono a me ka meaʻala. ʻO ka hopena,ʻo ia ka hoʻohanaʻana i ka "keʻokeʻo" mai ka palaoa "kiʻekiʻe" e alakaʻi ai i ka uluʻana o ka maʻi maʻisā, nā maʻi o ka maʻi maʻamau, a me keʻano o ka kaumaha nui.
I mea e pale ai i kēia mau pilikia, e hāʻawi i ka makemake i nā hua i hoʻomākaukauʻia me ka hoʻohuiʻana i nā kīʻaha piha a iʻole ka palaoa rye. He mau meaʻoi aku ka waiwai, huaʻai a me ka fiber. "Keʻoni iki nei ka berena" Gray ", no laila, ke kōkua nei i ka mālamaʻana i kahi mea like a maikaʻi loa.
ʻO ka berena kūpono me kou lima pono'ī
ʻOiaʻiʻo,ʻo ka mea pono loa, hiki ke kapaʻia he pōʻai, i kuʻiʻia e nā lima pono'ī. I kēia hihia, maopopo iāʻoeʻaʻole he haumia aʻaʻole he meaʻino i loko o ka huahana i hoʻopauʻia. Eia hou, hiki ke hoʻololi a hoʻoponoponoʻia ka meaʻai no ka berena i kūkuluʻia, me ka hoʻonuiʻana i nā mea hou: nā lālā , nā'ōpala, nāʻanoʻano aʻoi aku. ʻO nā mea hana o nā mea hale i kahi pākēnaʻi kaʻina hana kūikawā,ʻaʻole hiki keʻai wale nō, akā, e kāwili pū i ka paila. Akā ināʻaʻole hiki ke kūʻai a hoʻokomo i loko o ka lumi kuke, e hanaʻia kekahi o ka umu maʻamau. ʻO ka mea nui loa,ʻo ia ke hoʻokokoke i ka hana me kaʻuhane, a laila e lilo kāu berena i meaʻoluʻolu, pono a maikaʻi.
He meaʻai maʻalahi no ka palaoa hūʻole
Mea Kai:
- 500 g o ka palaoa āpau;
- 400 ml o ka waina;
- 1 teaspoon o ka soda;
- 1 teaspoon o ka paʻakai.
Hoʻomākaukau
E hoʻopiliʻia ka paʻakai, ka paʻakai a me ka lepo e ka sieve, a laila e kāwili kefir a hui i ka palaoa me kou mau lima. Inā makemakeʻia, hiki iāʻoe ke hōʻiliʻili i nāʻano soname a iʻole nā hua'iliaki. ʻO ka pepa no ka palaoa he mea kūpono mua i kāpīpīʻia me ka palaoa, a ma hope iho e hiki ke hoʻolapalapa i ka palaoa. Kupaʻia kēia berena no 40 mau minuke i ka umu, a hoʻonāukiʻia i 200 degrees. E hoʻomākaukau i ka meaʻai i kahiwele maʻemaʻe ma mua o ka hoʻonaniʻana, a laila lawelawe ma ka papa.