ʻŌlelo Hawaiʻi
Milets he hale mana o nā meaʻai. Hoʻonui lākou i kou olakino a hoʻomaikaʻi i ka pohō kaumaha, ʻokoʻa ka gluten-free.
Papa helu
Loaʻa nā millet i nā ʻano ʻano like ʻole, a loaʻa i kēlā me kēia me kona pono olakino. ʻO ka ʻai ʻana i ka millet i ʻāpana o kāu ʻai i kēlā me kēia lā he manaʻo kahiko. Ua ʻai ka heluna kanaka o waena a me ka hema o India i ka millet i kēlā me kēia lā a hiki i ka Green Revolution i hoʻonui i ka laiki a me ka palaoa.
Me ka ulu nui o ka laiki a me ka hua palaoa, ua noho ka millets i hope no kekahi mau makahiki. Eia naʻe, ua hoʻihoʻi hou lākou i ko lākou kūlana i ka lumi kuke a me ka puʻuwai o nā poʻe olakino olakino.
ʻO nā millet nā huaʻai koʻikoʻi me ka waiwai waiwai nui. Nui lākou i ka protein, nā huaora, nā minelala, a me nā fiber. ʻAʻole like me nā cereals ʻē aʻe, pono nā millet i ka liʻiliʻi o ka wai a me ka momona o ka lepo. ʻO ka loaʻa ʻana o nā millets i kapa ʻia iā lākou he 'palaoa ʻai a ke kanaka ʻilihune'. Ke ʻike nei ka honua i nā millets no ko lākou mana nui.
Hiki iā ʻoe ke hoʻokaʻawale i nā Millets i ʻelua mau ʻāpana ākea:
ʻO nā kīʻaha kāhili e pili ana i nā millet me ka ʻole o ka ʻili paʻakikī, ʻaʻole hiki ke ʻai, e like me Ragi, Jowar, a me Bajra. ʻAʻole pono kēia mau millet i ka hana ʻana ma hope o kā lākou ʻohi ʻana. Hiki ke hoʻopau koke ʻia ma hope o ka hoʻomaʻemaʻe ʻana. No laila ua mahi nui ʻia kēia mau millet i kēia lā.
No kēia ʻano ʻelua ʻo Foxtail Millet, Little Millet, a me Kodo. Aia kēia mau ʻano i kahi kapa hua indigestible pono e wehe ʻia ma mua o ka ʻai ʻana. ʻO ka hana ʻana i kēia mau millet kekahi kumu e emi ai ka kaulana.
Loaʻa i nā millet ka nui o nā micronutrients e like me ka hao, ka calcium, a me ka phosphorus. Eia kekahi, lawe lākou i ka manawa e ʻeli ai, ʻaʻole ia e hoʻonui i ke kō koko e pili ana i ka meaʻai maʻalahi. No laila, ʻo ka hoʻokomo ʻana i ka millet i kāu meaʻai hiki ke kōkua i ka mālama ʻana i ka maʻi diabetes.
Hele mai nā millet i nā ʻano like ʻole a me nā nui. Aia nā ʻano millet i loko o nā ʻāpana ākea ʻelua i kūkākūkā ʻia ma luna. E nānā mākou i kekahi o kēia mau ʻano like ʻole ma lalo nei:
Foxtail millet, a i ʻole i kapa ʻia ʻo Kakum/Kangni. Loaʻa i ke kō koko ke kaupaona ʻana i nā carbohydrates olakino. ʻO ka hao a me ka calcium i loko o ia mea e kōkua i ka hoʻoikaika i ka pale. Eia kekahi, kōkua ka foxtail millet i ka hoʻoponopono ʻana i kou cholesterol koko a hoʻonui i nā pae cholesterol HDL i kou kino.
ʻO Ragi kahi inoa maʻamau no ka manamana lima. Hoʻohana ʻia ʻo ia ma ke ʻano he meaʻai maikaʻi loa no ka laiki a me ka palaoa. ʻO Ragi ka gluten-free a waiwai i ka protein a kōkua i ka ulu ʻana o ka lolo i nā keiki ulu.
ʻO Bajra kahi meaʻai nui loa. Loaʻa iā ia nā mineral e like me ka calcium a me ka magnesium, ka protein, ka fiber, a me ka hao. E hoʻomaʻamaʻa i ka ʻai mau ʻana i ka millet momi no ka hakakā ʻana i ka maʻi maʻi type II a kōkua i ka pohō kaumaha.
E hele i ka buckwheat inā ʻo kou manaʻo nui e lilo i ke kaumaha. Hana ia i meaʻai maikaʻi no ka maʻi diabetes, kōkua i ka hoʻohaʻahaʻa i ke koko, a hoʻomaikaʻi i ke olakino cardiovascular. Paipai pū ʻo Buckwheat i nā maʻi e like me ka gallstones, ka hānō kamaliʻi, a me ka maʻi maʻi umauma.
ʻO ka millet liʻiliʻi kahi koho maikaʻi loa no ka poʻe e ʻimi nei e lilo i ke kaumaha. Hiki iā ʻoe ke ʻai ma ke ʻano he pani laiki. He kiʻekiʻe i ka fiber a hoʻopiha ʻia me nā minerala he nui e like me ka potassium, zinc, iron, a me ka calcium. Hoʻopili pū ʻia me nā pono olakino o ka huaʻa B a hana ʻo ia ma ke ʻano he antioxidant no kou kino.
He waiwai nui ka Millet i ka protein a me ka fiber, ʻelua mau meaʻai pono no ka pohō kaumaha. Kōkua lākou i ka hoʻopiha piha ʻana o ka ʻōpū no ka lōʻihi o ka manawa a hoʻemi i ka hana ʻai ʻai pono ʻole ma waena o nā meaʻai. Kōkua kēia i ka hoʻokahe ʻana i nā kilo keu me ka ʻole o ka hoʻopili ʻana i ka meaʻai.
Wahi a a ʻO ka meta-analysis, ʻo ka hoʻohana ʻana i ka millet e hoʻohaʻahaʻa i ka ulu ʻana o ke kō koko. He haʻahaʻa ko Millets glycemic index. No laila, ʻo ka hoʻohana mau ʻana i ka millet e hoʻohaʻahaʻa i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes. He mea kōkua nō hoʻi i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko i ka maʻi diabetes.
Ka noiʻi ʻōlelo ʻo ka ʻai ʻana i ka millet, nā mea nui a me nā mea liʻiliʻi he pono no ke kūkulu ʻana i ka pale. ʻO ka lawe ʻana i ka protein ke kuleana no ke kūkulu ʻana i ka pale o ke kino.
ʻO ka Millets kahi kumu nui o ka protein hiki ke kōkua i ka hoʻomohala ʻana a hoʻoikaika i ko mākou pale ʻana. ʻO ka ʻoi aku ka ikaika o ka pale ʻana, ʻoi aku ka liʻiliʻi o ka loaʻa ʻana o nā maʻi.
Loaʻa i nā millet nā momona koʻikoʻi, kahi e hāʻawi ai i ko mākou kino i nā momona maikaʻi. Mālama kēia i ka mālama ʻana i ka momona a me ka hoʻohaʻahaʻa maikaʻi ʻana i ka nui o ka cholesterol kiʻekiʻe, ka hahau ʻana, a me nā pilikia puʻuwai ʻē aʻe e like me ka ʻōlelo ʻana o kēia. ao ana.
Hoʻoponopono ka pāpaʻi i loko o nā millet i ke kahe koko a hoʻomaikaʻi i kāu ʻōnaehana kaʻa.
Hiki i ka ʻike magnesium i loko o nā millet ke hoʻemi i ka nui o kou ʻike ʻana i ka migraines. Hiki iā ia ke hoʻohaʻahaʻa i ka paʻakikī o kāu hoʻopiʻi hānō.
ʻO ke kumu, ʻaʻole like me ka palaoa, ʻaʻole lākou i loko o nā allergens e alakaʻi ai i ka hānō a me ka wheezing.
ʻO Millets kahi kumu fiber waiwai e hoʻopōmaikaʻi ai i ka ʻai ʻana ma o ka hoʻohaʻahaʻa ʻana i ka bloating, gas, cramping, a me ka constipation. Eia kekahi, ʻo ka hoʻoheheʻe maikaʻi ʻana e mālama i nā pilikia e like me ka maʻi maʻi ʻāʻī / ʻāʻī a me nā maʻi ʻāʻī / ate.
ʻO nā millet ke kōkua i kou kino detox ma muli o kā lākou mau waiwai antioxidant; ʻO Quercetin, curcumin, ellagic acid, a me nā catechins waiwai ʻē aʻe e hoʻopau i nā mea ʻawaʻawa mai kou kino a hoʻopau i nā hana enzymatic o kāu mau kino.
He waiwai nui nā Millets i nā meaʻai pono, e like me ka phosphorus, magnesium, copper, a me ka manganese. ʻO ka hoʻokomo ʻana iā lākou i loko o ka ʻai a ke kanaka hiki ke loaʻa nā pono olakino like ʻole e like me ka hoʻomaikaʻi ʻana i ka pale ʻana a me ke olakino digestive. Mālama pū ia i nā maʻi puʻuwai a me nā pilikia ʻē aʻe e like me ka hānō. ʻIke ʻia ka ʻai ʻana i ka millet e kōkua i ka hoʻemi kaumaha a hoʻopau i ke kino. Hoʻoponopono pū ia i nā pae kōpaʻa koko e kōkua ai i ka pale ʻana i ka maʻi diabetes a i ʻole ka hoʻokele maikaʻi ʻana o ke ʻano.
He ʻokoʻa ka hoʻohana ʻana i ka millet. Hiki iā ʻoe ke kuke iā lākou no ka ʻaina kakahiaka, ka ʻaina awakea a i ʻole ka ʻaina ahiahi.
E hoʻohana i ka laiki millet ma mua o ka laiki keʻokeʻo i kāu mau ʻai, a ʻoi aku ka maikaʻi o kāu mau kīʻaha. Hāʻawi ʻia ma lalo nei kahi ʻano hoʻomākaukau hoʻomākaukau millet pani laiki.
Ka nui o ka lawelawe - 5 sushi rolls
Ka manawa hoʻomākaukau - 45-50 mau minuke
No na Huaai Aa Moa
No ka Broccoli Cream
No ka millet
Pono ʻoe i 5 mau pepa nori a me ka ʻuala tamari no ka lawelawe ʻana.
1. E kālua mua i nā mea kanu. E hoʻomoʻa mua i ka umu a 400F, e kau i kāu mau ʻāpana meaʻai ma luna o kahi pā bakena i uhi ʻia me kahi kāpī ʻaila. E hoʻohui i kahi paʻakai ma luna o nā mea kanu a hoʻomoʻa iā lākou i loko o ka umu no 35 mau minuke a i ʻole ʻeleʻele ʻeleʻele. Wehe i ka pā i waho o ka umu a ʻae i nā mea kanu i kālua e maʻalili.
2. I kēia manawa, e hui i ka millet me ka wai a me ka paʻakai a lawe mai i kahi maʻi. E hoʻolapalapa i kēia hui ʻana ma kahi wela wela no kahi o 15 mau minuke. I ka wā e palupalu ai, e waiho ma kahi kaʻawale a hoʻomāalili.
3. E hoʻolapalapa i nā pua broccoli a hua lā i loko o ka wai no 15 mau minuke a laila holoi a holoi i kēia mau mea kanu i hoʻolapalapa ʻia me ka wai anuanu. E hoʻohui i kēia broccoli moʻa a me nā hua sunflower i kahi mea hui me ka wai anuanu, soy sauce, a me ka vīneka. E hoʻokuʻi no kekahi mau minuke a hiki i ka loaʻa ʻana o kahi hui ʻoluʻolu a waiho ʻia.
4. E lawe i ka moena ʻōwili a me kāu mau pepa nori a hoʻomākaukau e hana i kāu sushi. ʻO ka mua, e hoʻohui i hoʻokahi punetune o ka millet a pālahalaha aku. A laila e hoʻohui i kekahi mau mea kanu i kālua ʻia a me kahi liʻiliʻi o kēlā ʻaila broccoli.
5. E hoʻomaʻemaʻe i ka piko o ka pepa nori me kahi wai a ʻōwili i loko o kahi ʻōwili sushi paʻa. E hana hou i ka hana like ʻelima manawa a laila e hoʻohana i ka pahi pulu ʻoi e ʻoki i ka sushi i ʻāpana. E lawelawe i kēia sushi me ke koena broccoli cream a me ka ʻuala tamari. E hauʻoli i kāu sushi laiki millet.
Me ka hoʻohana ʻana i nā ʻano millet e pani i nā ʻano kīʻaha kuʻuna e like me ka palaoa, hāʻawi pū ka raiki i nā ʻono ʻokoʻa, ʻono i ka meaʻai like me nā pono meaʻai. ʻAʻole gluten-free ʻo Millets a he koho maikaʻi loa no ka poʻe i ʻae ʻole i ka gluten. Hiki ke ʻai ʻia ma ke ʻano he porridge no ka ʻaina kakahiaka, ma ke ʻano he kīʻaha ʻaoʻao, a i ʻole hoʻohana ʻia i palaoa no ka kuke ʻana. Hiki iā lākou ke hoʻohui ʻia i ka soup, stews, a me nā salakeke no ka hoʻonui ʻana i ka meaʻai. Ua loaʻa iā lākou ka kaulana i nā kīʻaha kuʻuna e like me ka dosa a me ka idli ma ke pani ʻana i ka laiki. Hiki nō hoʻi iā ʻoe ke hoʻohana i nā millets e hana i nā palapala olakino a ʻono, rotis, a me nā pancakes. Me ka nui o nā ʻano millet he pau nā koho.
Ua lele ʻo Milets ma lalo o ka radar me ka loaʻa ʻana o nā cereals kaulana loa, e like me ka laiki a me ka palaoa. ʻO kēia manawa wale nō i hoʻomaopopo ai ka poʻe hauʻoli olakino a me ka hoʻoikaika kino mai ka honua holoʻokoʻa i kona hiki. He kūʻokoʻa maoli nā pōmaikaʻi olakino i hāʻawi ʻia e ka palaoa haʻahaʻa.
ʻAʻole like me ka palaoa a me ka laiki, ʻoi aku ka paʻa o ka mahi ʻai millet. Hoʻomaikaʻi kēia ʻano meaʻai i ko mākou kino ma o ka hoʻoikaika ʻana i ko mākou pale ʻana, mālama i nā maʻi i ka nānā ʻana, a me ke kōkua ʻana i ka pohō kaumaha. Eia kekahi, ʻoi aku ka lōʻihi o ka haki ʻana o ka millet i ke kino a mālama iā mākou i ka māʻona no ka lōʻihi.
Nui nā ala e hoʻokomo ai i ka millet i kāu meaʻai. Hiki iā ʻoe ke hoʻohana i kēia kīʻaha meaʻai ma ke ʻano he pani cereal, hana porridge, a hoʻokomo paha i loko o nā kīʻaha kīʻaha - ʻaʻole pau ka hoʻohana ʻana o ka millet i ka meaʻai. No laila e hoʻokomo i kēia meaʻai nui i kāu ʻai i kēlā me kēia lā a ʻike i nā loli maikaʻi e lawe mai ai i kou ola.