ʻO Couscous He meaʻai ia i ʻai ʻia a puni ka honua. ʻOiai ua manaʻo pinepine ʻia ʻo ia he palaoa, hana ʻia mai ka palaoa durum a i ʻole ka palaoa semolina. ʻO Couscous Loaʻa iā ia kekahi mau pono olakino.
He aha nā pōmaikaʻi o Couscous?
Nui i ka Selenium
ʻO Couscouskekahi o nā meaʻai nui loa i loko selenium minerala. he pola hoahānauhāʻawi ʻoi aku ma mua o 60% o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā.
ʻO Selenium kahi mineral koʻikoʻi me nā pono olakino he nui. He antioxidant ikaika ia e kōkua i ke kino e hoʻoponopono i nā pūnaewele i hōʻino ʻia a hoʻemi i ka mumū.
He kuleana hoʻi ia i ke olakino thyroid. I mea e hana pono ai ka thyroid gland, kōkua ia i ka hana ʻana o ka hormone a pale iā ia mai ka pōʻino.
ʻO CouscousʻO ka selenium i loko o ka tachi e kōkua i ka hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka mumū a me ke kaumaha oxidative i ke kino.
ʻO kāna hana antioxidant e kōkua pū i ka hoʻohaʻahaʻa ʻana i ka plaque a me ka LDL cholesterol deposition i loko o nā aʻa a me nā paia.
Kōkua i ka hōʻemi ʻana i ka maʻi kanesa
ʻO Couscouslawe selenium, pilikia ma'i 'a'ai hiki ke kōkua i ka hōʻemi Ua hōʻike ʻia kahi loiloi o 350.000 mau haʻawina e pili ana ma mua o 69 mau kānaka i ka loaʻa ʻana o ke kiʻekiʻe o ke koko selenium ma o ka ʻai ʻana i nā meaʻai waiwai nui ma mua o ka lawe ʻana i kekahi mau mea hoʻopihapiha hiki ke pale aku i kekahi mau maʻi maʻi.
Ua hoʻopili kekahi mau haʻawina i ka nele o ka selenium i ka piʻi nui ʻana o ka maʻi maʻi prostate. Eia nō naʻe, ua ʻike ʻia ʻo ka ʻai ʻana i ka nui o ka selenium, me nā huaora C a me E, e hōʻemi ana i ka pilikia o ka maʻi maʻi maʻi maʻi i nā mea puhi.
Hoʻoikaika i ka ʻōnaehana pale
ʻO CouscousHāʻawi ka Selenium i ke kākoʻo i ka ʻōnaehana pale. Kōkua kēia antioxidant i ka hōʻemi ʻana i ka mumū a hoʻonui i ka pale ʻana ma o ka hōʻemi ʻana i ke kaumaha oxidative i ke kino.
Ua hōʻike nā haʻawina i ka piʻi ʻana o ke kiʻekiʻe o ke koko o ka selenium e hoʻonui i ka pane immune, ʻoiai hiki i kahi hemahema ke hōʻino i nā cell immune a me kā lākou hana.
He kuleana hoʻi ʻo Selenium i ka hoʻopiha ʻana i nā huaora C a me E, e kōkua i ka hoʻoikaika ʻana i ka hana o ka ʻōnaehana pale.
He kumu maikaʻi ia o ka mea kanu-mea kanu
Ma kahi o 16-20% o ko mākou kino he mau protein i hana ʻia me nā waikawa amino. Hoʻopili ʻia nā amino acids i nā kaʻina metabolic āpau i loko o ko mākou kino.
He mea nui e ʻai i ka protein mai nā kumu holoholona a me nā mea kanu. ʻO CouscousHe kumu maikaʻi ia o ka mea kanu i hoʻokumu ʻia i ka mea kanu, e hāʻawi ana i 6 grams o ka protein i kēlā me kēia kīʻaha kīʻaha.
E hoʻomanaʻo, aia i loko o ka protein holoholona nā waikawa amino pono a pau i hiki ʻole i ko mākou kino ke hana, a he protein piha.
Loaʻa i nā pūmua i hoʻokumu ʻia i nā mea kanu kekahi mau waikawa amino pono a manaʻo ʻia he hemahema, koe wale ka soy a me ka quinoa.
He mea nui ka protein i ka mea kanu i nā meaʻai meaʻai a me nā meaʻai vegan, no laila hoahānaumeaʻai meaʻai ʻO ia ke koho meaʻai kūpono loa no
Eia nō naʻe, pono e hui pū ʻia me nā protein mea kanu ʻē aʻe e hōʻoiaʻiʻo e loaʻa iā ʻoe nā waikawa amino pono āpau.ʻO ka meaʻai me nā polokina i hoʻokumu ʻia i nā mea kanu e hōʻemi i ka pilikia o ka maʻi puʻuwai, ka hahau a me ke kanesa.
Hiki ke kōkua i ka ho'ēmi kaumaha
Laiki a me quinoa hoʻohālikelike ʻia me nā cereals e like me calorie i loko o ka couscous he haahaa. Hoʻokahi kīʻaha hoahānau Aia ma lalo o 200 calories.
ʻO Couscous he waiwai nui nō hoʻi ia i ka protein no ka palaoa a i ʻole ka meaʻai ma ka palaoa.
Kuskus moʻaMe 6 grams no ke kīʻaha, ʻoi aku ka kiʻekiʻe o ka protein ma mua o nā pasta ʻē aʻe a i ʻole nā palapala i hana ʻia.
Hana pū ka protein a me ka fiber e hoʻolōʻihi i ka ʻai ʻana a hiki ke kōkua i ka pale ʻana i ka ʻai a me ka pōloli no nā hola ma hope o ka ʻai ʻana.
ʻO ka protein a me ka fiber, ʻo kēia mau meaʻai koʻikoʻi ʻelua, ʻo ia nā hormones pōloli e hōʻoluʻolu ai ʻoe i ka pōloli. hormone ghrelinKōkua ia i ke kāohi ʻana.
ʻO ka mea ʻē aʻe, ʻo ka ʻai ʻana i ka protein e hāʻawi i ka helu metabolic kiʻekiʻe, ʻo ia hoʻi hiki iā ʻoe ke puhi i nā calorie hou aʻe ma hope o ka ʻai ʻana.
Mālama i ke kō koko koko ma ka pae olakino
ʻO ka hui pū ʻana o ka fiber a me ka protein i loko o kahi meaʻai e kōkua i ka mālama ʻana i ke kō koko koko.
Hiki ke piʻi ke kō koko ke piʻi koke ke kō koko a hāʻule ma hope o ka ʻai ʻana. I ka wā pōkole, hiki i kēia ke hoʻoulu i ka lethargy a me ka pōloli.
I ka wā lōʻihi, pili ke kiʻekiʻe o ke kō koko i ka hiki o ke kino ke hoʻemi pono i ke kō koko. Hiki iā ʻoe ke loaʻa i ka maʻi diabetes.
ʻO CouscousLoaʻa iā ia he 2 grams o ka fiber i kēlā me kēia kīʻaha a he 65 mau helu glycemic index. Hoʻohālikelike ʻia kēia me nā mea momona ʻē aʻe, hoahānau'o ia ho'i, pili ka palaoa i ke koko koko.
Hoʻohana pū ka fiber a me ka protein e kōkua i ka hōʻemi ʻana i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana.
Hoʻoheheʻe kekahi o ka fiber i loko o ka couscous i ka wai e hana i kahi mea e like me ka gel e hoʻolōʻihi i ka komo ʻana i loko o ka ʻōpū.
Eia nō naʻe, ʻoi aku ka lōʻihi o ka puhi ʻana i ka protein i ka wā o ke kaʻina hana ʻai. No laila, hiki iā ia ke kōkua i ka mālama ʻana i ke kiʻekiʻe o ke kō koko paʻa a hāʻule ma hope o ka ʻai ʻana.
Pehea e ʻai ai iā Couscous
ʻO CouscousNo ka mea i hana ʻia mai ka palaoa palaoa holoʻokoʻa, manaʻo ʻia ʻo ia he ʻano olakino maikaʻi i ka pasta. ʻOi aku ka maikaʻi o nā ʻano pasta ʻē aʻe.
Moʻa, couscous māmā a pulu. ʻO ka mea ʻē aʻe, makemake ia e lawe i ka ʻono o nā mea ʻē aʻe. ʻO Couscous Hiki ke hoʻohuiʻia i nā salakeke a me nā soup a iʻole i lawelaweʻia e like me kaʻaoʻaoʻaoʻao me kaʻiʻo a me nā mea kanu.
He aha nā pōʻino o Couscous?
ʻO Couscous ʻOiai aia kekahi mau meaʻai koʻikoʻi, aia kekahi mau kūlana e ʻike ʻia a nānā pono ʻia ma mua o ka ʻai ʻana.
Aia ka couscous i ka gluten
ʻO CouscousLoaʻa i ka gluten e like me ka mea i hana ʻia mai ka palaoa semolina. He allergy gluten paha kēia ka hoʻomanawanui ʻole o ka gluten ʻAʻole kūpono no kēlā.
ʻO 1% wale nō o ka heluna kanaka maʻi celiac ʻOiai ua ʻike ʻia ka maʻi maʻi gluten i nā kānaka, 0,5-13% o ka poʻe i manaʻo ʻia he non-celiac gluten sensitivity. No ka mea, ʻai couscous hiki ke hōʻeha i kēia mau kānaka.
Hoʻonui i ke kō koko koko no kekahi
ʻO CouscousʻOiai aia i loko o ka protein a me ka fiber, nona nā hopena hoʻohaʻahaʻa i ke kō koko, ua kiʻekiʻe loa lākou i nā kalapona, me 36 grams o nā kalapona i kēlā me kēia kīʻaha.
Pono ka poʻe me nā pilikia kōpaʻa koko a i ʻole ka maʻi maʻi diabetes i ka wā e ʻai ai i nā meaʻai haʻahaʻa haʻahaʻa a kiʻekiʻe. Hiki i kēia mau meaʻai ke hoʻonui i ke kō koko e hiki ai ke alakaʻi i nā ʻano hopena olakino.
Me nā kumu protein a i ʻole nā kumu fiber ʻai couscousHe kūpono no ke kaulike ʻana i ke kō koko koko.
Haʻahaʻa i nā meaʻai pono
ʻO Couscous ʻOiai he fiber, potassium a me kekahi mau meaʻai ʻē aʻe, ʻaʻole ia i manaʻo ʻia he kumu maikaʻi ia o kēia mau meaʻai.
Loaʻa ka fiber i loko o nā kīʻaha piha a me ka palaoa e kōkua i ka hoʻomaikaʻi ʻana i ka ʻai ʻana a me ke olakino holoʻokoʻa. prebiotic hana e like me
Eia nō naʻe, ʻo nā kīʻaha holoʻokoʻa e like me ka quinoa, brown rice, a me ka oats hoahānauHe kumu maikaʻi lākou o ka fiber.
Ua hōʻike ʻia nā haʻawina e hoʻomaikaʻi ka ʻai ʻana i ka potassium i ke kahe koko a hiki ke hōʻemi i ka pilikia o ka hahau ʻana. ʻO Couscous ʻO nā huaʻai a me nā meaʻai mea kanu, e like me ka avocados, ka maiʻa a i ʻole ka ʻuala, ʻoi aku ka maikaʻi o nā kumu potassium.
Nā ʻano ʻē aʻe iā Couscous
ʻO Couscous semolina a i ʻole i hana ʻia me ka palaoa durum. No kēia kumu, nui ka poʻe i ʻike e hiki ke hoʻohui ʻia i ke ʻano like me nā mea ʻai. hoahānauKe ʻimi nei i kahi koho gluten-free. ʻO CouscousʻO nā mea like ʻole gluten-free ʻē aʻe:
ʻO Quinoa
ʻOiai ʻo ka quinoa he ʻano liʻiliʻi liʻiliʻi, kona nui a me kona ʻano hoahānauHe meaʻai like ia a hiki ke hoʻololi i ia meaʻai.
Sorghum
ʻO Sorghum ka palaoa cereal me kahi ʻono ʻono. He poepoe kona ano a hoahānauʻoi aku ka nui ma mua o
laiki palaoa pokole
laiki palaoa pokole hoahānauUa ʻoi aku ka liʻiliʻi ma mua o ka ʻeleʻele akā ua like kona ʻano a me ka versatility.
Mākala
Ua like kēia ʻano hua liʻiliʻi poepoe me ka sorghum.
Aia kēia mau meaʻai ʻokoʻa i ka hapa nui o nā meaʻai. hoahānauHiki ke hoʻohana ʻia ma kahi o ka palaoa, hāʻawi i kahi ʻano like a me ke ʻano, akā ʻaʻohe gluten.
Ma ka hopena;
waiwai i ka selenium hoahānauhiki ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hoʻemi i ka pilikia o kekahi mau maʻi a me nā kūlana olakino.
ʻO ka mea hou aʻe, hiki i ka fiber hui pū ʻia a me ka protein ke kōkua i ka pohō kaumaha ʻoiai e hoʻopaʻa ana i nā pae kō koko.
Me keia, hoahānau ʻOiai loaʻa iā ia nā pōmaikaʻi olakino a me ka meaʻai, ʻaʻole paha ʻo ia ka koho kalapona maikaʻi loa no kēlā me kēia. Loaʻa i ka gluten, he pilikia paha ia no kekahi. He ʻuʻuku ka meaʻai ma mua o nā kīʻaha holoʻokoʻa like.
Inā ʻoe e ʻimi nei i kahi kalapona waiwai antioxidant a me ka gluten ʻaʻole kāu pilikia, hoahānau Hiki iā ʻoe ke ʻai.
