E noʻonoʻo,ʻikeʻia ka chickpea e ke kanaka no nā makahiki he 7,000. Ua mahiʻia ma Ancient Greece, Roma, a ma nā'āina hikina a pau. ʻO ka Nut ka pili pili loa o ko kā mākou "kilakila", a ma nāʻano he nui, e keʻakeʻa ana i kāna hoaaloha ma ka holo wikiwikiʻana - no ka mea, ua maʻalahi ka moa i ka moa, a no ka mea,ʻaʻole i emi iki nā mīkini i ka peʻa.
ʻO kaʻoiaʻiʻo,ʻo ka moa,ʻo ka pī. "Baranas" aiʻole ka Turkish peas, uaʻikeʻia nā mea he nui no nā pāʻani o ka honua nei - falafel, hummus, kichadi.
Akā,ʻo nā pono kūpono o nā moa liʻiliʻi eʻae iā mākou eʻoliʻoli i kēia mau mea a ma ka manawa like ke manaʻo pono mākou iā mākou iho e mālama i ka meaʻai maikaʻi.
Nā mea maikaʻi o ka moa
Nui nā hana a nā meaʻaiʻaiʻai e hōʻoia ana i ka moa ka huapalapala kumu honua. ʻO ia hoʻi,ʻo ka moa e hele a puni me kaʻona - he kaulana kaulana no nā meaʻai. ʻO ka pīkoi Turkish e hui pū me ka laiki kalo e hoʻopōmaikaʻi iāʻoe me nā'ōpili amino pono piha loa - maikaʻi, pehea lā e hikiʻole ai ke hoʻonāukiukiʻia, aʻaʻole hoʻi e kākau i kahi kākau e pili ana i ke kumu o ka chickpea!
ʻO ka mīpala ka hana i ka palaoa. Hoʻohanaʻia ia no kekahi mau maʻi, a ma keʻano he mea pale aku nō hoʻi:
- ua'ōleloʻia i nā maʻi maʻi me ka lae o ka lactose ma keʻano he kumu o ka protein;
- ʻOiʻia ia no nā maʻi o ka'ōpū, me he astringent;
- Ke'ōleloʻia neiʻo ia ka mea nui no ka pēpē porridge,ʻoiai, uaʻoi ka maikaʻi o ka pilina mai ka chickpea mai i ka pua;
- o ka palaoaʻaila i ka palaoa he mea kūpono ia e hoʻomākaukau i nā maka'āinana - me kaʻaila aiʻole nā hua manu, e like me kaʻano o kaʻili.
Hoʻohālikelikeʻia nā pono kūpono o nā moa ma o kona hoʻohuiʻana:
- calcium, magnesium, manganese, keleawe, sodium a me ka hao;
- nā huaʻaola o ka hui B;
- cellulose.
Hiki i nā Mikronutrients i ka moa ka hoʻomaʻemaʻe i kouʻili, aʻo ka hua B e hoʻopau loa i nā maʻi hōʻeha, nā loli o ka naʻau, a me nā kaumaha.
Akāʻo ka fiber ka kumu nui no ka hoʻohanaʻana i nā peʻa no ka pohō kaumaha.
Nut no ka poho kaumaha
He punaheleʻo nā pīpī i nā meaʻai a pau, e like me kā mākou i'ōlelo mua nei, e ho'āʻo ana nā mea he nui e wehewehe i ka leʻaleʻa o kēia huahana i kā lākou mau hanaʻepekema. No laila, ma ka makahiki 2010 i kahi mīkini Pelekane kekahi mauʻike, e like me ia wale nō mau'āpana legumes 2 i kēlā lā i kēia lā ke hoʻemi i ka kaumaha nui. ʻO nā mea maʻi nui loa ia, a ua loaʻa nā paʻakikī kaumaha (ʻo ka hapa liʻiliʻi) mai nā lekile,ʻoiai inā ma ka manawa hoʻokahi,ʻo ke koena o ka meaʻai,ʻo ia ke waiho me kaʻoluʻolu,ʻaʻole kaʻai.
ʻO kekahi meaʻoluʻolu e makemake ana i nā moa liʻiliʻi no ke kaumaha kaumaha a maiʻAmelika mai. ʻO nā pīpī, ka'ōni a me nā paina ka meaʻai maikaʻi loa no nā meaʻai kalo-loloa. E like me ka mea iʻikeʻia, no kaʻai, koho mākou i nā huahana me ka waiwai o ka ikehu haʻahaʻa, a no ka manawa lōʻihi e hāʻawi ai i keʻano o ka satiety. No laila,ʻo ka moa i kahi'āpana o ka hapalua o ka maʻamau i nā lā a pau, a 14.5 g pūmua. ʻO kēia mau mea a pau, e pili ana i kahi lōʻihi.
I ka manawa like, me ka manaʻo e hoʻohana i ka moa i ka nalowale kaumaha, ho'āʻo e hoʻololi i ka meaʻai me kēia huahana mea kiʻekiʻe. Akā,ʻo ka legumes a me kaʻiʻo ka mea maikaʻiʻole, aʻo ka mea hoʻonanea i loko o ka pola me ka moa kolo pipi e hiki ke hoʻopūlahalaha pū me ka meaola holoholona -ʻo ia 269 kcal.
Nut mau mea waiwai a me nā mea hōʻeha
ʻO nā kīpī he mau meaʻoluʻolu a, ma keʻano, he hua nui. I mea e maʻalahi ai ka'ōmoleʻana, e hoʻopihaʻia ka moa i ka wai no nā hola he 10-12 ma mua o ka kukeʻana.
ʻAʻole hiki keʻaiʻia ka lepo me ka'ākau o ka constipation, e like me kēia mau hua. Eia kekahi, inā loaʻa iāʻoe ka pilikia me kaʻeliʻana,ʻoi aku ka maikaʻi o ka hōʻoki i kaʻaiʻana i ka nui o nā lekile, a ināʻaʻoleʻoe iʻai i ka moa, hoʻomaka me ka palena he 50 g e like me ke kāohiʻana, a ma ka loaʻaʻole o nā mea mai ke maʻi, hoʻonui mau i ka'āpana.
ʻAʻole i'ōleloʻia nā maʻi pīpī inā loaʻa ka heleʻana o kaʻilihune a me ka uluʻana o ke koko - ka mīkini wikiwiki i kaʻeha a hiki ke alakaʻi aku i nāʻahu koko ke loaʻa iāʻoe ka maʻalahi.