John Myers
Loaʻa nā ʻano aila ʻai hou loa ma nā hale kūʻai kūʻai. ʻO ka ʻaila avocado, i hoʻohana mua ʻia no ka mālama ʻana i ka ʻili a me ka lauoho, he exotic nō hoʻi. Maʻaneʻi hiki iāʻoe keʻike i keʻano o ka palai a me ka kukeʻana me ka novice lumi kuke.
No ka meaʻai, ka lauoho, a me ka ʻili: ʻaila avocado
E like me nā aila kūlohelohe ʻē aʻe, hoʻohana pinepine ʻia ka ʻaila avocado i nā mea hoʻonaninani. No ka mea, he mau mea nani maikaʻi lākou me ka ʻole o nā kemika. Inā no ka ʻaila hoʻomaʻemaʻe, ma ke ʻano he ʻaila maka a kino paha, no ka lomilomi a i ʻole ka lauoho lauoho, nui nā mea hiki ke hoʻohana. Ma waho aʻe o ka hoʻohana ʻana i waho, pono nō hoʻi ka ʻike ʻana i nā momona momona no ka lumi kuke. ʻO ka aila avocado ka mea kūpono no ka mālama ʻili e like me ka pā, e like me ka ʻaila argan. ʻO ka manaʻo ma hope o ia mea: ʻO ka mea e hoʻolaha ai i ka nani mai waho e hiki ke loaʻa ka hopena maikaʻi i loko. Eia kekahi, loaʻa i ka avocado kahi ʻano meaʻai maikaʻi, hiki ke kōkua i ka hoʻolako ʻana i ke kino: waiwai ka hua i ka huaora D a me ke keleawe, a loaʻa nā huaora K a me B6 a me ka potassium.
Nā waiwai a me ka hoʻohana ʻana i ka aila avocado
Hiki ke noʻonoʻo ʻia ka ʻaila avocado ʻoi loa ka mea olakino ma muli o kāna mau meaʻai a hiki ke hoʻohana pinepine ʻia i ka lumi kuke. Ke hoʻohālikelike ʻia me nā aila ʻai maikaʻi ʻē aʻe e like me ka aila linseed, loaʻa ka uahi kiʻekiʻe ma kahi o 260 °C. ʻO ia ke ʻano hiki iā ʻoe ke hoʻohana iā ia ʻaʻole wale no ka hoʻokomo ʻana i nā ʻaʻahu salakeke, akā no ka palai, ka kuke ʻana, a me ka kuke ʻana i nā wela kiʻekiʻe. ʻO ka ʻaila avocado ka mea like me ka ʻaila niu, akā ʻokoʻa i kēia, ʻoi aku ka ikaika o ka ʻono. Me kāna ʻōlelo nutty liʻiliʻi, kūpono ia no nā kīʻaha ʻono a me nā mea ʻono. I ka wā e hoʻomoʻa ai, hiki iā ʻoe ke hoʻololi i ka pata me ka ʻaila avocado, i ka wā e palai ai hiki ke hoʻohana ʻia no nā ʻano mea ʻala like ʻole - inā me nā mea kanu, ka ʻiʻo, ka iʻa, a i ʻole ka iʻa. He kūpono hoʻi ia no nā marinades.
No ke aha i manaʻo ʻia ai ka maikaʻi o nā avocados?
ʻAʻole i manaʻo ʻia ka avocado he hua maʻamau a he kumu ʻono o nā meaʻai no nā mea ʻai meaʻai a me nā vegans: ʻOiai ʻo kona momona momona a me ka helu o nā calorie, he olakino maikaʻi ka hua maoli o Mexico. ʻAʻole like me nā ʻano huaʻai ʻē aʻe, ʻaʻole i loaʻa i ka avocado kahi kōpaʻa a i ʻole nā huaʻakika hua, no ka laʻana, ʻoiai i ka manawa like e hāʻawi ana i nā meaʻai nui. Loaʻa i nā ʻavokado ka huaora E, B6, a me D a me nā minela waiwai e like me ka potassium. Eia kekahi, ʻo ka hua, ka mea maoli i nā hua, he mea hoʻolako i nā momona momona unsaturated maikaʻi.
Manaʻo ʻia ʻo ka avocado ʻo ia ka momona momona ma waena o nā huaʻai a me nā mea kanu i ʻike ʻia. ʻO kā lākou pulp he 25 pakeneka ka momona i hiki i ka 100 g ke loaʻa i ka 130 calories. Me ka awelika kaumaha ma kahi o 170 g, ʻoi aku ka nui o nā calorie o ka avocado holoʻokoʻa ma mua o 220 - ʻoi aku ka nui o nā huaʻai. Eia nō naʻe, ʻo ka momona o ka avocado ka nui o nā ʻakika momona maikaʻi ʻole (ʻoi aku ka monounsaturated fatty acids), ʻaʻole hiki i ke kino ke hana iā ia iho (polyunsaturated fatty acids) a no laila pono e loaʻa mai ka meaʻai. ʻO ka ʻai kaulike e pili ana i ka hapa kiʻekiʻe o ka monounsaturated a me ka polyunsaturated fatty acid me ka haʻahaʻa haʻahaʻa o nā ʻakika momona momona e hōʻemi i ka pilikia o kekahi mau maʻi aʻa coronary, e like me ka loaʻa ʻana o ka puʻuwai.
No ka laʻana, inā hoʻohana ʻoe i ka avocado ma kahi o ka pata ma ke ʻano he pālahalaha, ke ʻimi nei ʻoe i kahi koho olakino. ʻOiai he nui nā calorie i loko o ka avocado holoʻokoʻa, ʻaʻole pono ʻoe i ka hua holoʻokoʻa no kahi ʻāpana berena - maʻamau ʻoe e loaʻa me 50 calories a ma kahi o 5 g momona. Loaʻa i ka 100 g o ka avocado ma kahi o 130 calories, aʻo 100 g o ka pata i ʻoi aku ma mua o 700 calories. ʻAʻole like me ka pata, ʻaʻohe cholesterol i loko o ka avocado.
ʻO ka huina, loaʻa nā avocados ma kahi o 20 mau ʻano huaora, minerala, a me nā phytochemical, a me ka fiber. E like me ka maikaʻi o ka avocado no ka hapa nui o nā kānaka, pono e hoʻomaʻamaʻa ka poʻe maʻi maʻi maʻi me ka momona momona. ʻO ka mea i loaʻa iā ia, ka mannoheptulose, ke kāohi i ka hoʻokuʻu ʻana o ka insulin ke pau ka nui o ka avocado a hiki ke alakaʻi i kahi kiʻekiʻe o ke kō koko koko.
Nā ʻōlelo aʻoaʻo kūʻai a mālama
Eia nō naʻe, makemake ʻoe e hoʻohana pono i nā hopena maikaʻi o ka aila avocado, inā he huahana mālama a mea hoʻomoʻa paha: e hoʻolohe i ke kumu a me ka maikaʻi ke kūʻai ʻoe i ka aila avocado. Paipai ʻia ka aila kūlohelohe maoli i paʻi ʻia. Hoʻohana pū ka poʻe i manaʻo nui i nā ʻano mahiʻai hoʻomau, pili i ka pilikanaka i nā huahana kālepa kūpono, hiki iā ʻoe ke loaʻa ma ka laulā. ʻOi aku ka maikaʻi o ka mālama ʻana i ka ʻaila avocado i loko o ka friji i mālama ʻia kona ʻono maikaʻi no ka manawa lōʻihi. E mālama ʻia ma laila a hiki i 12 mahina.
