John Myers
'Ōlelo Hoʻolauna: Ke Koʻikoʻi o ka ʻai ʻai maikaʻi
I kēia ao wikiwiki wikiwiki, ʻike pinepine ka poʻe iā lākou iho i ka ʻai ʻana i nā kīʻaha maikaʻi ʻole i kiʻekiʻe i nā calorie, ke kō, a me ka momona. Eia nō naʻe, hiki i ka ʻai ʻai ke lilo i mea nui o ka meaʻai olakino a kaulike - ʻoiai ke koho ʻoe i nā meaʻai kūpono. Hiki ke kōkua i nā meaʻai momona maikaʻi i nā meaʻai e hoʻomāʻona iā ʻoe no ka lōʻihi, hāʻawi i ka ikehu hoʻomau, a hāʻawi pū i nā pono lāʻau lapaʻau.
ʻIke ʻia ka meaʻai India no kāna mau meaʻai ʻono a me ka meaʻai, i hana pinepine ʻia me nā kīʻaha piha, nā legumes, a me nā mea kanu hou. He laʻana maikaʻi loa kēia mau meaʻai no ka ʻono a me ka meaʻai, e hāʻawi ana i kahi ākea o nā pono olakino.
ʻO nā pōmaikaʻi o nā meaʻai ʻai no ka ʻai kaulike
Hiki i ka ʻai ʻana i nā meaʻai India ke hāʻawi i ka nui o nā pono no ke olakino a me ka maikaʻi. ʻO ka nui o kēia mau meaʻai momona he waiwai nui i ka protein, fiber, a me nā momona olakino, hiki ke kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō koko, hoʻoikaika i ka māʻona, a kākoʻo i ka hoʻokele kaumaha. Eia kekahi, ʻo nā mea kanu a me nā mea ʻala i hoʻohana mau ʻia i ka meaʻai India e hāʻawi i nā waiwai anti-inflammatory a antioxidant, hiki ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale a pale aku i nā maʻi maʻi.
Eia kekahi, ʻo nā meaʻai ʻai India he mea ʻai meaʻai pinepine ia, e hoʻolilo iā lākou i koho maikaʻi loa no ka poʻe e ʻimi nei e hōʻemi i kā lākou ʻai ʻai a i ʻole e hahai i kahi meaʻai mea kanu. Me ka nui o nā meaʻono a me nā mea leʻaleʻa, hāʻawi nā meaʻaiʻai India i kekahi mea no nā mea a pau, e hoʻolilo iā lākou i meaʻono a maʻalahi e hoʻonui i kāu meaʻai i ka lā a pau.
Nā Mea Ola Ola: ʻO ka Foundation of Wholesome Indian Snacks
ʻO ke kumu o nā meaʻai ʻai India maikaʻi ʻo ia ka hoʻohana ʻana i nā mea olakino a me ka meaʻai. Hoʻohana pinepine ʻia nā kīʻaha holoʻokoʻa, e like me ka palaoa, ka millet, a me ka raiki, e hana i nā kīʻaha e like me ka roti, paratha, a me ka poha. Hāʻawi kēia mau mea i nā carbohydrate paʻakikī, e kōkua i ka hāʻawi ʻana i ka ikehu hoʻomau a hāpai i ka piha.
ʻO nā legumes, e like me ka moa, nā lentila, a me nā pī, he mea koʻikoʻi nō hoʻi i ka meaʻai India a hāʻawi i ka protein, fiber, a me nā huaora a me nā minela pono. Hoʻohana pinepine ʻia nā huaʻai hou, e like me ka spinach, kāloti, a me nā beets, i loko o nā kīʻaha e hāʻawi i nā meaʻai hou, e like me ka huaora C, folate, a me ka potassium.
ʻO nā mea kanu a me nā mea ʻala, e like me ka turmeric, cumin, a me ka coriander, ua hoʻohana mau ʻia i nā kīʻaha India e hoʻohui i ka ʻono a hāʻawi i nā pono lāʻau lapaʻau. Ua hōʻike ʻia kēia mau mea ʻala i nā waiwai anti-inflammatory a me nā antioxidant, hiki ke kōkua i ka hōʻemi ʻana i ka hopena o nā maʻi maʻi e like me ka maʻi maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi diabetes.
He 10 mau meaʻai ʻai ʻĀina e hoʻāʻo ai i kēia lā
- ʻO Aloo Tikki – he meaʻai ʻuala i kālua ʻia a palai ʻia a hoʻomoʻi ʻia me nā mea ʻala
- ʻO Bhel Puri - kahi hui o ka laiki puffed, nā mea kanu, a me ka chutney, lawelawe i ke anu
- ʻO Chana Masala - kahi kīʻaha moa ʻono hiki ke ʻai ʻia ma ke ʻano he ʻai ʻai a ʻai paha.
- ʻO Dahi Vada - nā pōpō lentil palai i lawelawe ʻia me ka yogurt a me ka chutney
- ʻO Kachori - kahi pāʻina crispy i hoʻopiha ʻia me nā lentils a i ʻole ka pī
- ʻO Masala Papad – kahi mea ʻai ʻono i hana ʻia me ka papadum (nā pahū lentil lahilahi a crispy) a me nā mea ʻala.
- Namak Pare - kahi meaʻai ʻono i hana ʻia me ka palaoa a me nā mea ʻala, e like me ka pahū
- Pani Puri – he pūpū liʻiliʻi liʻiliʻi i hoʻopiha ʻia me ka wai ʻala, chutney, a me nā mea kanu
- ʻO Paneer Tikka - nā cubes i hoʻomoʻa ʻia o ka paʻakai paʻakai, lawelawe ʻia me ka chutney
- ʻO Sev Puri - kahi meaʻai ʻai i hana ʻia me ka sev (nā noodles lahilahi a palai i hana ʻia me ka palaoa moa) a hoʻopiha ʻia me ka chutney a me nā mea kanu.
ʻO Samosas: He wili maikaʻi ma kahi ʻai ʻai kaulana
ʻO Samosas kahi meaʻai ʻai India kaulana i aloha ʻia e nā poʻe a puni ka honua. ʻO ka mea maʻamau, ʻo nā samosas nā ʻeke pākī hohonu i hoʻopiha ʻia me nā ʻuala a me nā pī. Eia nō naʻe, hiki iā ʻoe ke hoʻonui i ke olakino o kēia meaʻai ma ka kuke ʻana i nā samosa ma mua o ka palai ʻana iā lākou, a hoʻololi i ka hoʻopiha ʻana me nā meaʻai olakino.
ʻO kahi koho maikaʻi loa ʻo ka hoʻohana ʻana i ka ʻuala ma kahi o ka ʻuala maʻamau. He kiʻekiʻe ka ʻuala i ka fiber, nā huaora, a me nā antioxidants, e hoʻolilo iā lākou i mea momona a ʻono. Eia hou, hiki iā ʻoe ke hoʻohui i nā mea kanu ʻē aʻe, e like me kā kāloti a i ʻole ka spinach, e hoʻonui hou aku i ka meaʻai. Ma ka hana ʻana i kēia mau hoʻololi maʻalahi, hiki iā ʻoe ke leʻaleʻa i kēia meaʻai ʻai Indian maʻamau me ka ʻole e kaumaha i kou olakino.
ʻO Chana Chaat: He ʻai meaʻai i hoʻopaʻa ʻia i ka protein no ka ikehu hoʻomau
He meaʻai alanui kaulana ʻo Chana chaat ma India, a no ke kumu maikaʻi. Hoʻopiha ʻia kēia meaʻai me ka protein, fiber, a me nā huaora a me nā minela koʻikoʻi, e lilo ia i koho maikaʻi loa no ka ikehu hoʻomau i ka lā. ʻO ke kumu o kēia meaʻai ʻo chickpeas, kahi kumu nui o ka protein a me ka fiber.
Ma waho aʻe o ka moa, hoʻokomo pinepine ka chana chaat i nā mea kanu e like me nā aniani, nā ʻōmato, a me nā kukama, kahi e hāʻawi ai i nā meaʻai hou e like me ka huaora C a me ka potassium. Hoʻomaʻamaʻa pinepine ʻia me ka hui ʻana o nā mea ʻala e like me ka kumini, coriander, a me ka pauka chili. No ka hana ʻana i kēia meaʻai, hoʻohui wale i nā meaʻai a pau i loko o kahi kīʻaha a hui maikaʻi. He meaʻai hōʻoluʻolu a me ka meaʻai hiki ke ʻai ʻia i kēlā me kēia manawa o ka lā.
ʻO Dhokla: He meaʻai meaʻai waiwai Antioxidant no ke ola puʻuwai
ʻO Dhokla kahi kīʻaha ʻai mahu i hana ʻia mai ka paila moa moa. He kiʻekiʻe kēia meaʻai i ka protein a me ka fiber, e lilo ia i mea koho maikaʻi loa no ka ikaika a me ka māʻona. Eia kekahi, waiwai nui ka dhokla i nā antioxidants, hiki ke kōkua i ka pale ʻana i ka maʻi puʻuwai.
ʻO kekahi o nā mea nui i loko o ka dhokla he besan (palaoa chickpea), he kiʻekiʻe i ka protein, fiber, a me nā huaora a me nā minela. Hoʻohui ʻia kēia palaoa me nā mea ʻala, e like me ka kumini a me ka coriander, a laila e hoʻomoʻa ʻia e hana i kahi mea momona momona. Hiki iā ʻoe ke hoʻohui pū i nā mea kanu e like me ka spinach a i ʻole kāloti grated e hoʻonui i ka ʻike meaʻai.
Masala Roasted Nuts: He koho ʻai meaʻai maikaʻi a ʻuʻuku
He koho meaʻai maikaʻi loa nā nati kālua no ka poʻe e ʻimi nei i kahi ala wikiwiki a maʻalahi hoʻi e hoʻonui i kā lākou ʻai meaʻai. Ma ka hoʻohui ʻana i nā mea ʻala ʻĀina, hiki iā ʻoe ke hana i kahi kīʻaha ʻono a maikaʻi hoʻi i maikaʻi a me ka crunchy.
No ka hana ʻana i nā nati ʻala masala, e hoʻolei wale i kāu mau nati punahele (e like me nā ʻalemona a i ʻole cashews) me ka hui ʻana o nā mea ʻala e like me ka kumini, coriander, a me ka pauka chili. A laila, e hoʻomoʻa iā lākou i loko o ka umu a ʻeleʻele a ʻulaʻula. He kiʻekiʻe kēia mau hua i loko o ka protein, nā momona maikaʻi, a me nā huaora a me nā minela koʻikoʻi, e hoʻolilo iā lākou i mea koho maikaʻi loa no ka ʻai ʻana ma ka hele.
ʻO nā ʻokiʻoki ʻo Beetroot: He mea ʻai ʻono a me ka meaʻai
ʻO nā ʻokiʻoki ʻo Beetroot kahi mea ʻai ʻono a momona i piha i ka ʻono a piha i nā meaʻai. Hana ʻia kēia meaʻai me nā beets, he kiʻekiʻe i ka fiber, potassium, a me ka huaora C. Eia kekahi, ʻo ka palaoa chickpea i hoʻohana ʻia i kēia meaʻai he kiʻekiʻe i loko o ka protein a me nā huaora a me nā minela.
No ka hana ʻana i kēia meaʻai, pono ʻoe i nā beets grated, ka palaoa chickpea, a me ka hui ʻana o nā mea ʻala e like me ka kumini a me ka coriander. E hoʻohui wale i nā mea ʻai a pau a lilo i patties, a laila palai i loko o ka pā a hiki i ka ʻeleʻele gula. He mea maikaʻi kēia mau cutlets e like me ka mea ʻai a i ʻole ka meaʻai, a hiki ke lawelawe ʻia me ka chutney a i ʻole ka yogurt no ka ʻono hou.
Ka Manaʻo: ʻO ka Versatility a me nā pono o nā meaʻai ʻai India maikaʻi
I ka hopena, hāʻawi nā kīʻaha India i kahi ākea o nā mea ʻono a me nā meaʻai e hiki ke hoʻopōmaikaʻi i ke olakino a me ka maikaʻi. Ma ka hoʻohana ʻana i nā meaʻai maikaʻi e like me nā kīʻaha holoʻokoʻa, nā legumes, a me nā mea kanu hou, hiki i kēia mau meaʻai ke hāʻawi i ka ikehu mau a hoʻoikaika i ka māʻona. Eia kekahi, ʻo nā mea kanu a me nā mea ʻala i hoʻohana maʻamau ʻia i ka meaʻai India e hāʻawi i nā waiwai anti-inflammatory a me antioxidant e hiki ke kōkua i ka pale ʻana i nā maʻi maʻi.
Inā ʻoe e ʻimi nei i kahi meaʻai momona, kahi koho i hoʻopiha ʻia i ka protein, a i ʻole kahi mea ʻai ʻono, aia kahi kīʻaha India maikaʻi i kūpono iā ʻoe. Ma ka hoʻokomoʻana i kēia mau meaʻai i kāuʻai, hiki iāʻoe keʻoliʻoli i nā meaʻono a me nā meaʻai e kōkua iāʻoe eʻike i kou maikaʻi.
