Mai ka exotic a hiki i kēlā me kēia lā, hiki ke paʻakikī ke hoʻomākaukau.Akā, loaʻa iā mākou ka ʻike e pono ai ʻoe e lilo i haku chop.
ʻOi aku ka nui o nā ʻeha hōʻeha ma mua o nā ʻano mea hana lima ʻē aʻe.A ʻoiai ʻo ka ʻeke a me nā pahi pono e hoʻouna i ka hapa nui o nā poʻe i ka ER, ʻaʻole i mamao loa nā pahi kīhini, e like me ka haʻawina ʻo Kepakemapa 2013 ma ka Journal of Emergency Medicine e hoʻokomo i nā ʻeha pahi pili i ka kuke ʻana ma kahi o ka miliona ma waena o 1990 a. 2008. ʻOi aku ia ma mua o 50,000 mau lima ʻokiʻoki i kēlā me kēia makahiki.Akā aia nā ala e hōʻoia ai ʻaʻole ʻoe e lilo i helu helu.
"Hiki iā ʻoe ke loaʻa ka pahi maikaʻi loa ma ka honua, akā inā ʻaʻole ʻoe i ʻike pehea e mālama pono ai, a i ʻole ʻoe e hoʻonoho maikaʻi i kāu mau huaʻai a me kāu mau mea kanu, ke piʻi nei ʻoe i ka pōʻino," wahi a chef Scott Swartz, he mea kōkua. polopeka ma ka Culinary Institute of America ma Hyde Park, New York.
Aʻo ʻo ia i nā haumāna culinary a me nā chef home i nā ʻenehana ʻoki kūpono a me nā mākau pahi, a ʻōlelo ʻo ia i kahi hoʻomaʻamaʻa liʻiliʻi a me kekahi ʻike maʻamau e hele lōʻihi i ke akamai.Eia kekahi mau hiʻohiʻona o ka mea e hoʻomanaʻo ai ke mākaukau ʻoe e hoʻomākaukau:
Ua hoʻomanawanui ʻoe a me ka hoʻoikaika ʻana a hiki i ke ʻano o ka ʻākala ʻoi loa o ka avocado, me he mea lā he hapalua lā wale nō.Hoʻomaikaʻi!ʻO ka manawa kēia e hoʻolauleʻa ai i kēlā manawa kakaʻikahi me kekahi hana pahi akamai.
E hoʻohana i ka pahi liʻiliʻi, e ʻoki i ka avocado i ka hapalua o ka lōʻihi ma mua, mai luna a lalo.E hōʻike ana i ka lua nui i waenakonu.I loko o kahi avocado pala maoli, hiki iā ʻoe ke lawe i kahi puna a ʻohi wale i ka lua, a laila hoʻohana i ka puna hoʻokahi e hoʻomaʻamaʻa i ka ʻiʻo ʻōmaʻomaʻo mai ka ʻili waho ʻano dinosaur.
Mai paʻa i ka lua i ka hapalua o ka avocado i loko o ka lima hoʻokahi a hoʻohana i ka pahi nui e kī i loko o ka lua i hiki iā ʻoe ke hāpai i waho.Nui ka poʻe e hoʻohana i kēia ʻano, akā ʻo ka luli ʻana i ka pahi nui a ʻoi me ka ikaika a me ka wikiwiki i kou poho lima ʻaʻole ia he manaʻo maikaʻi, wahi a Swartz.
No ke aha ʻoe e ʻai ai iā lākou E kamaʻilio e pili ana i kahi meaʻai momona: Ua hoʻopiha ʻia ʻo avocados me ka fiber, nā momona maikaʻi, nā huaora, a me nā phytochemicals, e hana pū ana nā mea āpau e kākoʻo i ke olakino puʻuwai a hiki ke kōkua i ka ʻelemakule olakino, e like me ka US Department of Agriculture. (USDA).
He mea maʻalahi lākou?E noʻonoʻo hou, wahi a Swartz, ka mea i ʻōlelo he maʻalahi ke ʻoki ʻana i nā kāloti - akā, no ka mea he poepoe lākou, makemake ka poʻe e "hahai" iā lākou a puni ka papa, e hoʻokau i ko lākou manamana lima i ke ala.
E ʻoki i ka ʻāpana nui ma mua, a laila ʻokiʻoki i ka lōʻihi ma ka waena i kau palahalaha ma ka papa ʻoki me ka ʻāpana poʻe ma luna.
Mai hoʻonoho i ke kāloti i lalo a hoʻomaka e ʻoki i nā ʻāpana a puni no ka mea e hoʻonui ai i ka manawa o ka ʻōwili ʻana o nā ʻāpana.
No ke aha ʻoe e ʻai ai iā lākou Hikina Dennis, Massachusetts-based Amanda Kostro Miller, RD, ʻōlelo ʻo kāloti hāʻawi i ka beta-carotene, ʻo ia ka mea i hōʻike ʻia e nā noiʻi i hala e kōkua i ka ʻike a me ka pale ʻana, a hiki ke kōkua i ka pale ʻana i kekahi ʻano o ka maʻi kanesa.
ʻOno loa, a paheʻe naʻe ma hope o ka ʻili ʻana, hōʻike pinepine ʻia ka mango i kahi pōʻino, wahi a Swartz.
E hana mua, e ʻili iā ia me ka ʻili a i ʻole ka pahi liʻiliʻi - e like me ka ʻili ʻana i ka ʻāpala - a laila ʻoki i ka wēlau nui a kau i ka papa ʻoki.E like me kā kāloti, e ʻimi i kahi ʻili palahalaha e kū pono ana i ka papa ʻoki.E hoʻomaka e ʻoki i nā ʻāpana liʻiliʻi i lalo i ka papa a e hana a puni ka lua.
Mai paʻa i kou lima a ʻokiʻoki i mea e paʻa ai, wahi a Swartz.ʻOiai me kēlā lua nui i waenakonu, e paheʻe paha kāu pahi.
No ke aha ʻoe e ʻai ai iā lākou ʻO nā mango e hāʻawi i ka huaora C, e ʻōlelo ana i ka USDA, me kekahi fiber, wahi a Bend, ʻo Michelle Abbey, RDN i hoʻokumu ʻia ma Oregon.E like me kahi ʻatikala i paʻi ʻia ma Nowemapa 2017 ma Nutrients e kuhikuhi ana, he kuleana koʻikoʻi ka vitamina C i ka pale ʻana.I kēia manawa, ua hōʻike ʻia nā noiʻi i hala e hōʻea i ka pae i manaʻo ʻia no ka ʻai ʻana no ka fiber meaʻai e pili ana me ka haʻahaʻa haʻahaʻa no nā kūlana olakino, me ka maʻi puʻuwai, ka maʻi diabetes, ka hahau ʻana, a me ka momona, a me nā pono ʻē aʻe.
Eia kekahi koho ʻē aʻe e pōmaikaʻi ana i ka hana ʻana i kahi ʻili palahalaha, wahi a Swartz, ʻoi aku hoʻi no ka mea e paʻa ana ʻoe i ka pepeiao mai luna.
E hoʻomoʻa mua i ke kulina, e maʻalili iki, a ʻokiʻoki i ka hapalua o ka laula.E kau i ka ʻaoʻao i ʻoki ʻia i lalo, e paʻa paʻa i luna, a e hoʻohana i kahi pahi liʻiliʻi e "ʻoki" i nā ʻōpala mai ou aku, i ka papa ʻoki.
Mai waiho ʻoe ma ke ʻano he puʻupuʻu holoʻokoʻa a hoʻonoho iā ia ma ka papa e ʻōwili a puni ʻoiai ʻoe e hoʻāʻo e ʻoki i nā ʻanoʻa mai ou aku a i ʻole ʻoe.ʻAʻole wale kēia e palekana, akā, lele pū kāu mau kernels i nā wahi āpau.
No ke aha ʻoe e ʻai ai ʻO ka waihoʻoluʻu melemele nani o ka palaoa hou mai ka lutein a me ka zeaxanthin, wahi a Abbey, kahi loiloi i paʻi ʻia ma Iune 2019 ma Current Developments in Nutrition kuhikuhi ʻia nā carotenoids e pono ai ke olakino maka.Hoʻohui ʻo Abbey e loaʻa ana ʻoe i ka fiber soluble a me ka starch kūpaʻa, ʻo ia ka mea e kōkua i ka mālama ʻana i ke kō koko, e like me ka Mayo Clinic.
Ma waena o nā hua leʻaleʻa hiki iā ʻoe ke mālama i ka lumi kuke, ʻokoʻa nā pomegerane no ka mea makemake ʻoe i nā hua wale nō, i kapa ʻia ʻo arils, wahi a Swartz.Akā, no kou makemake ʻole i ka ʻiʻo paʻa loa, ʻaʻole paʻakikī ka pomegerane e hoʻomākaukau e like me kou manaʻo.
E ʻoki i ka hua i ka hapalua o ka laula a hoʻopaʻa i ka hapalua i kahi kīʻaha wai i loko o ka paila, e ʻoki i kahi ʻaoʻao mai ou aku.E paʻi i ke kua a me nā ʻaoʻao me kahi puna, kahi e hoʻokaʻawale ai i loko mai ka ʻili.I ka manawa e pau ai ka ʻōpala gooey i loko o ka wai, e hoʻokaʻawale nā arils mai nā membrane, no laila hiki iā ʻoe ke huki iā lākou.
Mai hoʻopili i kāu ʻenehana, ʻōlelo ʻo Swartz.Nui nā wikiō "pōkole" e ʻoki ana i nā ʻāpana liʻiliʻi ma lalo a i ʻole ka ʻāpana o ka hua, akā inā makemake ʻoe i ka pono, e hele i ke ʻano ʻokiʻoki i ka hapalua.
No ke aha ʻoe e ʻai ai iā lākou ʻOiai ʻaʻole ʻoe e ʻai i ka ʻiʻo o ka hua, e loaʻa mau ana ʻoe i kahi meaʻai momona, wahi a Abbey.He waiwai nā pomegranate aril i nā polyphenols, wahi āna.Wahi a kahi ʻatikala i paʻi ʻia ma 2014 ma Advanced Biomedical Research, hana kēia mau mea i meaʻai anti-inflammatory maikaʻi loa.
Ua kūpono kēia mau huaʻai maikaʻi i kou pālima i hoʻowalewale pinepine ʻia ka poʻe e ʻoki iā lākou e like me ka bagel, wahi a Swartz.Akā ʻaʻole pono e mālama ʻia nā ʻeke a me nā kiwi pēlā no ka ʻoki ʻana.
Hana Me ka ʻili ʻāhuehue mau, ʻoki i ka hapalua ākea a kau i ka ʻaoʻao nui ma lalo o ka papa, a laila e hoʻohana i kahi pahi liʻiliʻi e ʻili i nā ʻāpana, e ʻoki ana i ka papa.ʻO kahi ʻē aʻe, hiki iā ʻoe ke ʻoki i ka hapalua ka lōʻihi a ʻohi wale i ka pulp ʻōmaʻomaʻo.
Mai hoʻohana i kahi peler!E hoʻomanaʻo e hiki i nā mea ʻili ʻili ke ʻoki iā ʻoe, inā e paheʻe lākou mai ka ʻili, kahi mea maʻamau me nā kiwi.E hoohana i ka pahi.
No ke aha ʻoe e ʻai ai Eia kekahi hale mana nui huaora C, wahi a Kostro Miller.Hiki i nā kiwi ʻelua ke hāʻawi iā ʻoe i ka 230 pakeneka o kāu nui i ʻōlelo ʻia i kēlā me kēia lā o ka huaora, a ma kahi o 70 pakeneka o kāu mau huaora K i kēlā me kēia lā, e like me ka USDA.Hoʻohui ʻo ia, hiki iā ʻoe ke ʻai i ka ʻili fuzzy no ka fiber keu inā ʻaʻole ʻoe makemake e ʻili.
Eia kahi koho ʻē aʻe kahi e koho ai ka ʻili ʻana, no ka mea, e palupalu ka ʻili i kekahi ʻano me ka kuke ʻana a hāʻawi i ka hoʻonui ʻana i ka fiber.Akā inā e hana ana ʻoe i ka mash ʻuala a i ʻole makemake ʻoe i ka paʻakikī o ka ʻili, he manawa no ka ʻili ʻana.
ʻAʻole like me ka kiwi, ʻili maʻalahi ka ʻuala me ka ʻili maʻamau, ʻoiai hiki iā ʻoe ke hoʻohana i kahi pahi liʻiliʻi.Ma hope o ka ʻili ʻana, ʻoki ʻia i ka hapalua ākea a kau i ka papa ʻokiʻoki me ka ʻaoʻao ʻokiʻoki i lalo, a laila ʻoki i nā "lau" nui a hiki iā ʻoe ke kau i lalo a ʻokiʻoki i nā ʻāpana.
Mai ʻoki i nā ʻāpana i nā ʻāpana nui a liʻiliʻi.ʻO ka loaʻa ʻana o ka like ʻana o kou nui e hōʻoia i ka kuke ʻana - a pili kēia i kēlā me kēia ʻano mea kanu i ʻoki ʻia i ʻāpana, e like me ka ʻuala, ka ʻuala, a me nā beets.
No ke aha ʻoe e ʻai ai i ka fiber, fiber, fiber.ʻOiai ua waiwai nui ka ʻuala i ka beta-carotene a me ka potassium, ʻōlelo ʻo Alena Kharlamenko, RD ma New York City, he 1 kīʻaha o ka ʻuala mashed i loaʻa i ka 7 grams o ka fiber, ʻo ia ke kumu nui loa e hoʻokomo iā lākou.Ma waho aʻe o ka pale ʻana i nā maʻi, ʻike ʻo ia e hiki i ka fiber ke hoʻoikaika i ke olakino o ka ʻōpū, ka ʻai ʻana, a me ke olakino o ka puʻuwai, ʻo ia nā pōmaikaʻi āpau a ke Kula ʻo Harvard TH Chan o ka Public Health i kuhikuhi ai.
ʻAʻohe mea āu e ʻoki ai - nā huaʻai, nā mea kanu, nā ʻiʻo, a i ʻole ka iʻa - aia kekahi mau kumu kumu e hiki ai ke palekana a ʻoi aku ka maikaʻi o kāu manawa hoʻomākaukau.Hāʻawi ʻo Chef Swartz i kēia mau ʻike:
ʻO ka mea nui loa, ʻōlelo ʻo ia, e lawe i kou manawa.Inā ʻaʻole ʻoe e aʻo e lilo i sous-chef a e hana ana i nā mākau ʻoki makapō wikiwiki, ʻaʻohe kumu e wikiwiki ai i kāu hoʻomākaukau ʻana i ka meaʻai.
"ʻO ka wikiwiki o kou hele ʻana, ʻoi aku ka kiʻekiʻe o kou manawa e hōʻeha ai, ʻoi aku hoʻi inā hoʻopilikia ʻia ʻoe," wahi a Swartz."E hana ia i mea leʻaleʻa, noʻonoʻo noʻonoʻo me ka wikiwiki, a e ʻoi aku ka palekana a kūkulu ʻoe i kou akamai."
Ka manawa hoʻouna: Mar-03-2020
