ʻO ka ʻai ʻana o ka berena ʻaʻapala haʻahaʻa

ʻO ka cauliflower ka hōkū o nā meaʻai keto he nui, e komo pū ana me kēia puʻupuʻu cauliflower haʻahaʻa. A ua kūpono kona kaulana.

Me ka zucchini, ʻo ka cauliflower kekahi o nā mea kanu keto maikaʻi loa ʻaʻole wale ma muli o ke ʻano haʻahaʻa haʻahaʻa, akā no kona versatility.

He mea pono loa ke poo o ka pua pua. Hiki ke hoʻomākaukau ʻia e like me ka laiki e pani ai i ka laiki maʻamau, hiki ke ʻoki ʻia a hana ʻia i a ʻāpala pā pizza ʻono a ʻono, a i ʻole hiki ke kālua ʻia ma luna o nā lāʻau e hana ai i ka palaoa cauliflower.

He paʻakikī ka loaʻa ʻana o nā meaʻai berena kaʻa haʻahaʻa i ʻono maikaʻi, akā ʻo kēia ʻano berena cauliflower ka mea ʻokoʻa. Eia kekahi, ʻaʻole maʻalahi kēia meaʻai gluten-free, ʻaʻohe waiu, a ua hoʻopiha ʻia me ka protein a me ka fiber meaʻai. Hoʻohālike maoli ia i ka berena maʻamau i ka ʻono a me ke ʻano.

Hiki iā ʻoe ke hoʻomoʻi i kāu paila palaoa me kekahi mau mea ʻala Italia no kahi berena Italia ʻono a i ʻole e hoʻohui i kahi jam liʻiliʻi a me ka pata nut macadamia no ka berena me kahi pā ʻono.

ʻO ka paʻakai a i ʻole ka ʻono, makemake ʻoe e hoʻohui i kēia meaʻai keto i kāu papa inoa o nā meaʻai kaʻa haʻahaʻa.

ʻO kēia kīʻaha keto-friendly cauliflower:

• Dildo.
• ʻOluʻolu.
• ʻono.
• paleo.
• ʻAʻohe waiu.

ʻO nā mea nui:

• Pula pua pua.
• ʻAmona palaoa.
• Nā pua.
• Psyllium husks.

Nā Pono Pono:

• Paakai.
• Rosemary.
• ʻO Oregano.
• Pepa ʻeleʻele.
• ʻAiʻa hua
• Parmesan.

Nā pōmaikaʻi olakino o ka palaoa cauliflower

ʻO ka cauliflower kekahi o nā mea kanu i aloha nui ʻia ma ka ʻai keto no ke kumu. He multipurpose, haʻahaʻa-carb, a piha me nā macronutrients. Hiki paha iā ʻoe ke kahaha i ka ʻike ʻana hiki iā ia ke hāʻawi iā ʻoe i nā pōmaikaʻi hou aʻe ma ke ʻano o ka berena.

#1: hiki iā ia ke hoʻomaikaʻi i kāu ʻai

I ka pili ʻana i ke olakino ʻōpū a me ka hoʻoheheʻe ʻana, ʻo ka fiber kou hoa pili helu ʻekahi. ʻAʻole ʻeli a hoʻomoʻa paha kou kino i ka fiber ma ke ʻano like me ka hana ʻana me nā ʻakika ʻē aʻe.

Akā, kūkulu ʻia ka fiber i loko o kāu ʻāpana digestive, e hana ana i meaʻai no ka maʻi bacteria a kōkua i ke olakino ʻōpū ma nā ʻano he nui ( ¹ ).

He 3.7 kalama o ka fiber i loko o kēlā me kēia ʻāpana, ʻaʻole ia e hōʻemi wale i ka ʻai ʻana o kāu ʻupena kāpīpī, akā mālama pū nō hoʻi i ka holo mālie ʻana o kāu ʻai ʻana a hauʻoli kou ʻōpū.

ʻAʻole ʻo ka hoʻonui ʻana a me ka hoʻomaʻamaʻa ʻana i kou ʻili ʻaʻole wale ke ala e hiki ai i ka fiber ke kōkua iā ʻoe. Hiki ke kōkua i ka loaʻa ʻana o kāu maʻi i kēlā me kēia lā i kekahi mau maʻi digestive e like me ka puʻuwai, diverticulitis, hemorrhoids, a me ka duodenal cancer ( ² ).

ʻO ka hapa nui o ka fiber i loko o kēia berena puaʻala mai ka husk o Psyllium. ʻO Psyllium kahi kumu maikaʻi o ka fiber hiki ke hoʻoheheʻe ʻia. Inā ʻaʻole ʻoe maopopo i ka ʻokoʻa ma waena o lākou, eia kahi wehewehe pōkole:

• Hiki ke hoʻoheheʻe ʻia: Hoʻolohi i ka ʻai ʻana. Hoʻokumu ia i ka gel i loko o ka ʻōpū a hiki ke hoʻohaʻahaʻa i ka cholesterol ma o ka hoʻopaʻa ʻana iā ia i loko o ka digestive tract, kahi e hoʻemi ai i ka LDL i ke kahe koko ( ³ ).
• ʻO ka fiber insoluble: Hoʻoulu i kāu hoʻoemi ʻana. Hoʻohui i ka nui i ka stool a hiki ke kōkua iā ia e neʻe i kāu ʻāpana digestive ( ⁴ ).

Hana pū ʻo Psyllium husk ma ke ʻano he probiotic, ʻo ia ka mea e hānai ai i nā hua bacteria maikaʻi i loko o kou ʻōpū. Kōkua nā probiotics i kou ʻōnaehana pale ma o ka hoʻoikaika ʻana i kou pale ʻana i nā maʻi bacteria ʻē aʻe a pale i nā pilikia e like me ka diarrhea ( ⁵ ).

Hiki ke kōkua ʻo Psyllium husk inā ʻoe e hakakā nei me nā pilikia o ka ʻōpū ʻeha. I loko o kahi hui o ka poʻe me ka maʻi o Crohn, ua ʻike ʻia ka hui pū ʻana o ka psyllium a me nā probiotics he lāʻau lapaʻau maikaʻi ( ⁶ ).

# 2: kōkua i ka pale ʻana i ka puʻuwai

He hopena maikaʻi loa ka fiber i ke olakino o ka naʻau. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka fiber āu e ʻai ai, ʻoi aku ka liʻiliʻi o ka ulu ʻana o ke koko kiʻekiʻe, ka hahau, ka cholesterol kiʻekiʻe, a me ka maʻi cardiovascular (CVD) ( ⁷ ) ( ⁸ ).

Ua aʻo ʻia ʻo Psyllium husk, ma ke ʻano he kumu o ka fiber e hiki ke pale i ka CVD ( ⁹ ).

He waiwai nui ka pua puaʻa i ka hui i kapa ʻia ʻo sulforaphane. ʻIke ʻia ʻo Sulforaphane ma ke ʻano he antioxidant indirect a loaʻa paha nā waiwai pale puʻuwai ( ¹⁰ ).

ʻO kahi ala e pale ai ka sulforaphane i kou puʻuwai ma o kona hiki ke hoʻonui i kekahi mau ala antioxidant, ʻo ia ke kumu i kapa ʻia ai he "antioxidant indirect", ʻaʻole he antioxidant ( ¹¹ ).

Ke pau kou puʻuwai i ka loaʻa ʻana o ke koko, a no laila ka oxygen, hiki ke loaʻa ka pōʻino o ke kino, i kapa ʻia ʻo ka ʻeha ischemic. ʻO ka mea pōmaikaʻi, kōkua ka sulforaphane i ka pale ʻana i ka ʻeha ischemic a no laila pale i kou puʻuwai ( ¹² ) ( ¹³ ).

Aia kahi hana e hoʻopōmaikaʻi ai i ka pua puaʻa. Hiki iā ʻoe ke hoʻokuʻu wale i ka sulforaphane ma ka ʻoki ʻana, ka ʻoki ʻana, ka ʻoki ʻana, a i ʻole ka nau ʻana i ka pua puaʻa. He kūpono ke ʻōlelo ʻana ke kali nei kāna mau ʻano pale puʻuwai iā ʻoe e hoʻāla iā lākou.

He kumu maikaʻi loa ka pua puaʻa C a me ka folate ( ¹⁴ ). Ua hōʻike ʻia ka noiʻi e pili ana ka hemahema o kēia mau meaʻai me ka piʻi ʻana o ka maʻi cardiovascular. He mea koʻikoʻi ka Vitamin C no ka hana maikaʻi loa o kā mākou ʻōnaehana pale, ʻoiai hiki i ka folate ke kōkua i ka pale ʻana i kekahi ʻano o ka maʻi kanesa e like me ke kanesa o ka esophagus a me ka pancreas ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ).

ʻO kēia ʻano mea kanu nui loa he hale mana potassium. Ua hōʻike ʻia nā haʻawina e hōʻike ana ka lawe ʻana i ke olakino o kēia mineral i ka pilina me nā pae haʻahaʻa o ke koko, ʻo ia ka mea e hoʻohaʻahaʻa i ka hopena o ka maʻi naʻau coronary ( ¹⁸ ).

# 3: hiki iā ia ke hoʻoikaika i ka pohō kaumaha

Hoʻokomo ʻia kekahi mau mea i ka wā e hoʻāʻo ai ʻoe e lilo i ke kaumaha. ʻOiaʻiʻo, ʻo ka hoʻomaʻamaʻa a me ke koho ʻana i nā meaʻai kūpono e pono ma luna o kāu papa inoa, akā ʻo ka ʻoluʻolu a me ka manaʻo o ka piha ʻana pū kekahi.

ʻO ka fiber i loko o ka palaoa ʻalemona a me ka husk psyllium e kōkua iā ʻoe e piha a māʻona ma ka hoʻohui ʻana i ka nui a me ka hoʻolohi ʻana i ka ʻai ʻana. A ʻoi aku ka lahilahi o ka poʻe e ʻai ana i ka fiber ma mua o ka poʻe e pale aku iā ia ( ¹⁹ ).

Ua hōʻike pū ʻia nā haʻawina inā he nui kou kaumaha a e hoʻāʻo nei e lilo i ka momona i makemake ʻole ʻia, hiki i ka hoʻohui ʻana i ka fiber i kāu meaʻai ke hoʻomaikaʻi maikaʻi i ka pohō kaumaha ( ²⁰ ) ( ²¹ ).

ʻO Choline, ka mea nui i loko o nā hua, ʻo ia kekahi meaʻai momona e pono ke haʻi ʻia. Manaʻo ka poʻe noiʻi hiki i ka choline ke hōʻemi i ka ʻai a no laila e hoʻemi i ka ʻai ʻana o ka meaʻai. A ʻo ka mālama ʻana i kou ʻai i ka nānā ʻana he kī ia i ka kūleʻa o ka pohō kaumaha o ka wā lōʻihi ( ²² ) ( ²³ ).

Nā manaʻo no ka lawelawe ʻana i ka palaoa cauliflower

E ʻoliʻoli i kēia berena puaʻala no ka ʻaina kakahiaka me kahi kinamona macadamia nut butter, a i ʻole e hoʻohana ia mea no ka hana ʻana i kahi sanwī wikiwiki no ka ʻaina awakea.

A i ʻole e paʻi wale i loko o ka mea hoʻoheheʻe, e hoʻohui i kahi ʻaila ʻoliva a me kahi cheese cheddar, a loaʻa iā ia he bruschetta ʻono no ka ʻaina awakea wikiwiki.

Hiki iā ʻoe ke hoʻololi i kēia ʻano meaʻai berena cauliflower i loko o nā lāʻau berena cheesy, me ka hoʻohui ʻana i kahi kīʻaha mozzarella, no ka ʻaina ʻItalia maikaʻi loa, a i ʻole kahi sanwī kīwī ʻai ʻono.

He mea ʻai maikaʻi loa ia, ma kāna iho a i ʻole me ka liʻiliʻi pāpaʻa hānai mauʻu a me ka pauka kālika. Ma kēlā me kēia ala āu e hana ai, makemake ʻoe e hoʻohui i kēia berena i kāu papaʻai punahele.

I kēia manawa ua aʻo ʻoe i nā pono olakino āpau o kēia berena cauliflower ketogenic, koe wale nō ke kuke a ʻono. Mai nānā hou aku i nā kumu e hoʻohui ai i ka puaʻala i kou ʻano keto no ka mea ʻo ia kekahi o nā mea kanu keto maikaʻi loa āu e loaʻa ai.

ʻO ka Berena Kalapu ʻAha Haʻahaʻa

ʻO ka berena cauliflower haʻahaʻa i hana ʻia me ka psyllium, ka palaoa ʻalemona, a me nā hua he mea kūpono ʻole ke kō, keto-friendly pani no nā sandwiches a me ka toast.

• Ka Hoʻomoe: 15 minutos.
• Huina manawa: 1 hola a me 10 mau minuke.
• Nā Hana Hana: 12 (mau ʻāpana).
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 2 kīʻaha palaoa ʻalemona.
• 5 hua manu.
• ¼ kīʻaha psyllium husk.
• 1 kīʻaha laiki puaʻala.

Nā kuhikuhi

1. E puhi mua i ka umu i 180º C / 350ºF.
2. E laina i ka pā pāpaʻi me ka pepa pepa a i ʻole ka ʻaila ʻaila niu. Hoʻokaʻawale.
3. I loko o kahi kīʻaha nui a i ʻole ka meaʻai meaʻai, hoʻohui i ka palaoa ʻalemona a me ka husk psyllium.
4. E kuʻi i nā hua i ka wikiwiki no ʻelua mau minuke.
5. E hoʻohui i ka laiki cauliflower a hui maikaʻi.
6. E ninini i ka hui i loko o ka pā palaoa.
7. Hoʻomoʻa no 55 mau minuke.

Nutrition

• Nui ʻāpana: 1 ʻāpana
• Kālā: 142.
• Kālika 6,5 g.
• Kapua: 3,7 g.
• Pūnaewele: 7,1 g.

Hoʻopiliʻia nā Palabras: palaoa cauliflower haʻahaʻa.