John Myers
ʻO nā kumulāʻau Chia - nā huaʻai Inca kaʻao - loaʻa kahi ʻano meaʻai maikaʻi loa. ʻO ka calcium, omega-3 fatty acids, zinc, iron, a i ʻole nā proteins: hāʻawi nā hua chia i kēia mau meaʻai āpau a me nā ʻano mea i loko o nā mea nui a hiki i kahi ʻāpana liʻiliʻi o nā kumulāʻau chia i kēlā me kēia lā e lawa ai e hoʻomaikaʻi i kāu lako meaʻai ponoʻī. Akā he aha ke ala maikaʻi loa e ʻai ai i nā hua chia? Ua koho mākou i ʻeiwa mau meaʻai maʻalahi me nā hua chia no ʻoe.
ʻO nā hua Chia: ʻO nā pōkā meaʻai
Mai Central a me ʻAmelika Hema nā hua Chia. ʻOiai ma waena o ka poʻe ʻōiwi, ʻo ka Inca a me Maya, ʻo nā hua chia he mea hoʻoikaika kaulana i ka wā e pono ai ka hoʻoikaika kino kino.
Wahi a kekahi moʻolelo Mekiko, ua lawa ka puna o nā hua chia e hāʻawi i ke kanaka i nā mea āpau e pono ai no 24 mau hola i ka wā pilikia.
A ʻoiaʻiʻo hoʻi: ʻO nā hua Chia he mau mea momona maoli. ʻElua wale punetēpuni o nā hua chia i ka lā (24 g) ua hāʻawi mua:
- me ka 10 pakeneka o ka pono calcium i kēlā me kēia lā
- me ka 10 pakeneka o ka hao i kela la i keia la
- me 20 pakeneka o ka magnesium koi
- me 14 pakeneka o ka zinc koi
- me ka aneane 5 grams o omega-3 fatty acids
- me ka hapakolu o ka pono fiber i kela la i keia la
- me ka hapalua o ka pono o ka huaora E i kēlā me kēia lā
E kūʻai i nā hua chia. A laila, nānā ʻoe i nā kīʻaha, e hoʻokomo iki paha i loko o kou waha… a maikaʻi, ʻaʻole hiki iā ʻoe ke hauʻoli loa. ʻAʻole wale no ka nalo ʻana o nā mea ʻai kūpono.
Me nā manaʻo kūpono a me nā ʻōlelo hoʻomaʻamaʻa, akā naʻe, hiki ke hoʻololi ʻia nā hua chia i mau tausani o nā mea ʻono maikaʻi ma muli o ko lākou versatility a me ka loli.
ʻEiwa mau meaʻai me nā hua chia
Ua koho mākou i ʻeiwa mau manaʻo no ka hoʻomākaukau ʻana i nā hua chia:
Mea ʻai: ʻO nā hua Chia i kahi smoothie
Hiki ke hoʻohui ʻia nā hua Chia i kekahi smoothie maʻalahi. ʻAʻono lākou i ke kūʻokoʻa ʻaʻole lākou e hoʻololi i ka ʻono mua o ka smoothie.
No laila, kūpono nā hua chia i nā smoothies a pau e noho nei: nā smoothies huaʻai, smoothies chocolate, a i ʻole nā smoothies ʻōmaʻomaʻo.
Eia naʻe, e hoʻomanaʻo e pehu nā hua chia a hoʻololi i ke kūlike o ka smoothie ke waiho ʻoe no kekahi mau minuke.
Mea ʻai: ʻO nā hua chia ma ke ʻano he topping
Hiki ke kāpīpī ʻia nā hua chia i ka yogurt (inā i hana ʻia me ka waiū bipi, ka inu soy, ka inu laiki, a me nā nati) a i ʻole ma luna o ka ice cream.
Hiki iā ʻoe ke hoʻohui pū i nā hua chia me nā hua hemp huled a kāpīpī ʻia ma luna o kāu mau mea ʻai a i ʻole nā mea ʻai. E mālama ʻia kāu lako omega-3.
Mai poina naʻe, he kiʻekiʻe ka mana paʻa wai o nā hua chia a no laila pono ʻoe e inu i ke aniani nui o ka wai a i ʻole ka wai no kēlā me kēia punetune o nā hua chia.
Mea ʻai: ʻO nā hua Chia i ka berena a me nā pastries
Hoʻohui maikaʻi ʻia nā hua Chia i kēlā me kēia ʻano o ka berena, ka pahū, a i ʻole ka pastry. No ka mea ʻaʻole gluten-free nā kumulāʻau chia, hiki ke hui pū ʻia i loko o nā meaʻai gluten-free.
ʻAʻole e hoʻopiha wale nā hua chia i kāu berena, a ʻoi aku ka momona o nā mea a me nā meaʻai, akā e mālama hou a maʻemaʻe no ka lōʻihi.
Eia kekahi, ʻo nā hua chia e hoʻohaʻahaʻa i ka glycemic index o kāu berena, ʻo ia hoʻi, ʻaʻole e hoʻokuʻu ʻia ke kiʻekiʻe o ke kō koko koko e like me ia, no ka laʻana. ʻO B. ka hihia ma hope o kahi ʻāpana berena keʻokeʻo.
Mea ʻai: ʻO nā hua chia i loko o nā pahū meaʻai maka
Ua hoʻāʻo paha ʻoe i nā pahūpahū maka mai ka hua flax? He ʻono kēia mau pahūpahū a hoʻomākaukau koke ʻia. He manawa maloʻo wale nō.
Hiki iā ʻoe ke hoʻohana i nā kumulāʻau chia a i ʻole ka hui ʻana o nā hua flax a me nā hua chia no kēia mau pahū.
Eia ka meaʻai:
nā mea hoʻohui
- 125 grams o ka flaxseed
- 125 gram o nā hua chia
- Hoʻopili ʻia nā hua ʻelua ma kahi o 750 ml o ka wai i ka pō.
- 1 onioni liʻiliʻi, ʻoki ʻia
- 2 ʻōmato hou
- 4 a 6 mau tōmato maloʻo i ka lā
- 1 pepa ʻulaʻula
- ʻO ka paʻakai lāʻau a me ka oregano a i ʻole basil
e hoomakaukau ai
Hoʻopiliʻia nā'ōmato (hou a maloʻo) i loko o ka mea hui pū me nā pepa a me kaʻaila. A laila ninini ʻoe i ka nui o ka hopena i loko o nā hua i hoʻomoʻa ʻia, ka wā, a hui maikaʻi i nā mea āpau.
Hoʻolaha ʻia ka hui wai ma luna o ka pepa o ka dehydrator (3 mm mānoanoa) a waiho ʻia e maloʻo no kahi o 10 a 14 mau hola.
ʻO kahi ʻē aʻe, hiki ke hoʻolaha ʻia ka nuipa ma luna o ka pepa bakena a kālua ʻia i ka umu ma nā haʻahaʻa haʻahaʻa loa. ʻAʻole maloʻo wale nō ka ʻono o ka pahū, akā ʻono loa ka semi-moist.
Hiki iā ʻoe ke hohola iā lākou me ka pata ʻalemona, ka paʻakai nati, ka ʻaila avocado, ka pata niu, a i ʻole kahi ʻū o kāu koho a kāpīpī iā lākou me nā chives hou.
Mea ʻai: ʻO nā hua Chia i ka crunchy homemade
ʻOiaʻiʻo, hele maikaʻi nā hua chia me ka muesli a i ʻole crunchy. No ka loaʻa pinepine ʻana o ka crunchy maʻamau i nā mea maikaʻi ʻole e like me ke kō, eia kahi meaʻai no ka chia crunchy homemade:
nā mea hoʻohui
- 2 mau kīʻaha oatmeal
- ¼ kīʻaha hua chia lepo
- 2 punetune o ka hua flax
- ¼ kīʻaha ʻaila huawaina, ʻaila canola, a i ʻole ʻaila ʻoliva maʻalahi
- 1/3 kīʻaha meli, agave syrup, maple syrup, a like paha
- ¼ kīʻaha hua chia holoʻokoʻa
- ½ kīʻaha walnuts ʻoki ʻia
- ½ kīʻaha hua goji maloʻo
- ½ kīʻaha blueberries maloʻo
e hoomakaukau ai
Hoʻopau i ka umu i 150 mau kekelē.
I loko o kahi kīʻaha nui, e hoʻohui i nā meaʻeono mua a hoʻoulu a hiki i ka uhi maikaʻiʻia o nā mea a pau me kaʻaila a me ka meli.
E kau i ka pepa bakena ma luna o ka pepa bakena a hohola i ka hui crunchy ma luna o ka pepa.
E hoʻomoʻa i kēia no 30 mau minuke, e hoʻohuli iā lākou i kēlā me kēia 10 mau minuke.
Ma hope o ka hoʻoluʻu, hoʻohui i nā hua maloʻo a me nā nati, ʻoiaʻiʻo, koho i nā mea āu e makemake ai.
Mea ʻai: ʻO nā hua chia e like me nā ʻōpuʻu
ʻOiaʻiʻo, hiki iā ʻoe ke hoʻoulu i kāu mau hua chia a laila hoʻohui iā lākou i nā salads a i ʻole smoothies.
Ke hoʻopili ʻia nā hua chia me ka wai, ulu ka chia gel maʻamau. Mai hoʻokuʻu iā ʻoe. E ulu aʻe nā ʻanoʻano a pono e holoi mau ʻia.
Eia nō naʻe, ʻaʻole ʻae ʻia nā hua chia e ulu ma mua o 48 mau hola.
Mea ʻai: ʻO nā hua Chia e hoʻopiha iā ʻoe i ka hele
Hoʻopiha piha ʻia nā hua Chia a no laila kūpono ia i mea hoʻolako no ka hele ʻana inā ʻaʻole ʻoe i nui ka manawa e hoʻokaʻawale no kahi pāʻina lōʻihi.
ʻOiai inā makemake ʻoe e hoʻemi i ka paona, pono nā hua chia i ʻāpana o ke ola o kēlā me kēia lā, no ka mea, he hopena hoʻohaʻahaʻa makemake.
Loaʻa iā ʻoe kahi mea hoʻoluliluli a i ʻole wīwī (mea hui liʻiliʻi i hoʻohana ʻia i ka pākaukau) no ka lulu?
E hoʻopiha wale iā ia ma ka home me ka pauka superfood āu e koho ai. Hiki kēia i ka pauka maca, ka pauka protein meaʻai (laiki, hemp, a i ʻole lupine protein), a i ʻole he hui ʻana o nā meaʻai nui like ʻole. I kēia manawa e hoʻohui i ka ʻāina a i ʻole nā hua chia holoʻokoʻa.
E lawe i ka wai a i ʻole ka wai me ʻoe i loko o kahi hue ʻokoʻa. Ke pōloli ʻoe, e ninini i ka wai a i ʻole ka wai i loko o kāu shaker, lulu ikaika a loaʻa iā ʻoe kahi lulu superfood hoʻopiha a me ka momona e hāʻawi iā ʻoe i nā hola o ka ikehu a me ka hauʻoli.
Mea ʻai: ʻO nā hua Chia no ka "Pearl Milk Tea"
ʻO nā hua Chia i ke kī? Pono - e pili ana i ka Momi Milk Tea kahiko a i ʻole Bobble Tea mai Taiwan.
ʻOiai ua hoʻohana ʻia nā momi tapioca ma ke ʻano he gelling agent ma Pearl Milk Tea, ʻo ka gelling ma Chia tea i hana ʻia e nā hua Chia.
No laila e hoʻohui i hoʻokahi spoonful o nā hua chia, kahi kō pua niu, waiu mea kanu inā makemake ʻoe, a (i ke kauwela) ice cubes i kēlā me kēia kī āu e makemake ai. E lulu a hui pū i kāu kī bobble a hiki i ka huʻa a hauʻoli.
Mea ʻai: ʻO nā hua chia ma ke ʻano he hua manu
Inā ʻaʻole ʻoe makemake e ʻai i nā hua he nui, makemake pinepine ʻoe i kahi hua manu maʻalahi e hoʻohana i nā meaʻai i kālua ʻia. ʻO nā kumulāʻau Chia kahi hua manu i pani ʻia, ʻo ia hoʻi ke olakino maikaʻi a me ka meaʻai.
No kēlā me kēia hua e hoʻololi ʻia, e lawe i 1 punetēpē o nā kumulāʻau chia i kāwili maikaʻi ʻia (e laʻa me ka lepo i loko o ka blender) a me 3 punetune wai. Hoʻohui maikaʻi nā mea ʻelua, kali i kekahi mau minuke a hoʻohui i kēia hui ʻana i ke koena o nā mea ʻai.
Makemake mākou iā ʻoe e hauʻoli nui me nā hua chia maikaʻi loa.
Hiki iā ʻoe ke hoʻohana i nā hua basil ma kahi o nā hua chia.
