ʻOi aku ka maikaʻi no ka waiu niu | ʻO 10 mau koho ʻoi loa no kēlā me kēia kīʻaha
ʻO ka waiu niu kahi mea punahele i ka meaʻai ʻAsia.
Ma muli o ke ʻano ʻono, ka ʻono maikaʻi, a me nā pono olakino he nui o ka wai niu, hoʻohana ʻia ia i nā mea ʻono, curries, a me nā meaʻai.
ʻOiaʻiʻo, ʻaneʻane pau ʻole nā kīʻaha he nui me ka ʻole o lākou.
Inā makemake ʻoe e hoʻāʻo i kekahi o ia mau kīʻaha e hoʻomaha ai i kāu ʻai ʻai i kēlā me kēia lā akā poina e kūʻai i ʻōmole a i ʻole ka wai niu, mai hopohopo!
Nui nā mea hoʻololi maikaʻi e hiki ai iā ʻoe ke hoʻāʻo e hoʻopunipuni maikaʻi i kāu ʻono.
ʻO kekahi o nā mea pani maikaʻi loa no ka waiu niu he waiu soy. Me ka ʻono ʻoluʻolu a me ka momona a me ka momona haʻahaʻa loa, e hoʻopiha maʻalahi ka waiu soy i ka hakahaka a hāʻawi i kāu kīʻaha i ka ʻono ʻono i loaʻa mai i ka waiu niu.
ʻO ka ʻōlelo ʻana, e hele kāua i kahi papa inoa kikoʻī o nā koho ʻē aʻe āu e hoʻāʻo ai, me kekahi mau ʻōlelo aʻoaʻo ma ke ala!
E nānā i kā mākou puke kuke hou
ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.
E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:
Heluhelu manuahiMa kēia pou e uhi mākou:
He aha ka mea e nānā ai i kahi pani wai niu
ʻAe! Ma mua o ko mākou komo ʻana i nā mea pani wai niu, makemake wau e wehewehe i kekahi mea.
ʻAʻole kūpono nā koho pani no ka waiu niu aʻu e kamaʻilio nei ma lalo nei no kēlā me kēia meaʻai wai niu.
I ka hana ʻana i kekahi kīʻaha, ʻo ka mua, makemake ʻoe e hōʻoia i ke ʻano o ka ʻono a me ke ʻano āu e makemake ai e hoʻokō.
Ma hope, hiki iā ʻoe ke ʻimi i nā mea ʻē aʻe e hoʻopiha maikaʻi i kāu kīʻaha a hoʻohana e like me ke ʻano.
He nui ka poʻe e koho i "kekahi mea" mai kahi blog pūnaewele, kūʻai aku, a ninini i loko o kā lākou kīʻaha ... e mihi wale ma hope.
ʻO ka ʻōlelo ʻia ʻana, e lele kāua i kekahi o nā mea pani maikaʻi loa no ka waiu niu āu e makemake ai e hoʻohana i kāu ʻano ʻai.
ʻO nā pani waiu ʻole maikaʻi loa no ka waiu niu
Inā ʻaʻole ʻae ʻoe i ka lactose a i ʻole kekahi o kā mākou mau hoa vegan, makemake paha ʻoe e hoʻololi i ka waiu niu me kahi mea kūlohelohe, waiu ʻole, a ʻono.
Eia kekahi o nā koho āu e nānā ai:
Waiū soya
ʻOi aku ka maikaʻi, ʻoi aku ka maikaʻi, soy waiu ʻo ia kekahi o nā pani wai niu maikaʻi loa i loaʻa. ʻO ka ʻoiaʻiʻo, ua lanakila ʻo ia i ka wai niu ma nā ʻano āpau.
ʻO ka waiū soy he wai kuʻuna mea kanu i loaʻa mai ka soya holoʻokoʻa.
Ke hoʻohālikelike ʻia me ka ʻono o ka waiu niu, pua a me ka ʻono, ʻoi aku ka maʻalahi o ka waiu soy. Hoʻohui pinepine nā mea hana i nā mea ʻono i ka waiū soy i mea e ʻono ai.
Eia kekahi, ʻoi aku ka nui o ka protein i ka waiu soy ma mua o ka waiu niu, e lilo ia i mea maikaʻi loa a ʻoi aku ka maikaʻi o ka wai i hoʻokumu ʻia i nā mea kanu i ka waiu pipi i ka waiwai waiwai.
E like me kāu e ʻike ai, aia i loko o ke kīʻaha waiu soy ma kahi o 9 kalama o ka protein, ke hoʻohālikelike ʻia me kahi protein aneane hiki ʻole ke loaʻa i loko o ke kīʻaha waiu niu.
Ma muli o kona ʻano ʻoluʻolu a me ka ʻono ʻono, hoʻohana maikaʻi ʻia ia i ka milkshakes, ice cream, a me custard.
Eia nō naʻe, inā makemake ʻoe i ka hana ʻai a me ka curries, makemake ʻoe e kiʻi i ka mana unsweetened.
Hiki iā ʻoe ke loaʻa ka waiū soy ma nā hale kūʻai kūʻai kokoke iā ʻoe no ka mea he mea inu meaʻai maʻamau!
Waiū ʻalemona
ʻOiai ua waiū ʻalemona 'a'ole i loa'a i ka waiu niu 'oi loa a 'oi aku ka lahilahi o kona 'ano like 'ole.
Nui ka poʻe makemake i ka waiū ʻalemona ma muli o kona ʻono kūʻokoʻa i hoʻomaʻemaʻe ʻia ke hoʻokō ʻia e kahi ʻano maʻalahi o ka nuttiness, e like me ka waiu niu.
I ka hoʻohana ʻana i ka waiū ʻalemona, makemake ʻoe e hoʻohui i hoʻokahi punetune o palaoa niu i kēlā me kēia 240 ml o ka waiu ʻalemona e mānoanoa ai a hoʻohui i kahi ʻono hou.
Inā ʻaʻole i loaʻa ka palaoa niu ma muli o kekahi kumu, hiki nō iā ʻoe ke hoʻohana i ka wai lemon ma kahi o ka nui like.
Eia naʻe, ʻaʻole wau e paipai nui i kēia ʻano hana inā hoʻohana mua ʻoe i ka waiū no ka kuke ʻana.
Hāʻawi ka ʻaila ʻalemona i kahi ʻano meaʻai kiʻekiʻe loa me ka nui o nā protein a me ka momona haʻahaʻa loa i kēlā me kēia lawelawe.
Eia kekahi, he kumu maikaʻi loa ia o ka huaora E a me D, e kōkua i ka mālama ʻana i kou mau iwi, ʻili, a me kou lauoho.
E like me ka waiu soy, loaʻa pū ka waiu ʻalemona i ʻelua ʻano, ʻono a me ka ʻole.
Inā hoʻolālā ʻoe e hoʻohana ia mea i loko o ka curries, e hele i ka waiū ʻono ʻole. Inā ʻaʻole ʻo ia ka hihia, hiki iā ʻoe ke hoʻohana i ka ʻano ʻono.
Waiū Cashew
Ke ʻimi nei ʻoe i kahi mea ʻē aʻe e hoʻomāhuahua i kēlā mau ʻuala, sopa, a i ʻole smoothies? Waiū Cashew ʻo ia kekahi o nā mea maikaʻi loa ma waho!
Hana ʻia ka waiu cashew mai nā cashews i hoʻomaloʻo ʻia, a he ʻono ʻono loa kona ʻono, e like me ka waiū bipi, me ka ʻaneʻane like a me ka maʻalahi.
Eia kekahi, ʻoi aku ka kaulike o ka lawe ʻana i ka calorie me ka waiu cashew.
Aia i loko o ke kīʻaha hoʻokahi o ka waiu cashew maʻemaʻe ma kahi o 9 kalama o ka waiʻaleʻa, 5 kalama o nā protein, a me 14 grams o ka momona, ʻoi aku ka kiʻekiʻe ma mua o ka waiu niu.
No ka meaʻai meaʻai, nui ka waiu cashew i ka fiber, calcium, a me ka hao, e kōkua ana i ka mālama ʻana i ke koko, hoʻomaikaʻi i ke olakino o ka naʻau, a me ka hoʻoikaika ʻana i ka ʻōnaehana pale.
Eia naʻe, e hōʻoia e hoʻopau iā ia i ka nui maʻamau. ʻO ka ʻai nui ʻana i ka waiu cashew e pili ana me ka constipation, ka poho kaumaha, a me ka bloating. ʻAʻole e haʻi i ka hopena inā he maʻi ʻoe i nā nati.
Waiū ʻoi
E ho'āʻo paha i kekahi mau mea ʻai wela wela? Waiū ʻoi ʻo kāu koho kūpono. He ʻono ia e like me ka waiū bipi akā me ka ʻono iki.
ʻOi aku ka maikaʻi o ka ʻono e like me ka oat. Eia kekahi, hiki iā ʻoe ke inu maʻalahi i ke kakahiaka.
Hiki iā ʻoe ke hoʻololi i ka waiū oat i ka 1:1 me ka wai niu.
ʻO kekahi mau meaʻai punahele i makemake nui ʻia e ka poʻe e hoʻohana i ka waiū oat, ʻo ia ka pasta baed, stews, a me nā ʻuala.
Hoʻopili ka waiū oat i nā meaʻai olakino he nui, me ka huaora B2, a me B12, me ka protein kiʻekiʻe a me ka fiber.
ʻAʻole e haʻi i kāna kuleana i ka hoʻohaʻahaʻa ʻana i ka LDL cholesterol e kōkua i ka hōʻemi ʻana i nā maʻi pili puʻuwai.
ʻO nā mea a pau, he pani olakino a maikaʻi hoʻi no ka wai niu.
E ʻike ʻoe he haʻahaʻa loa ka momona o ka oatmeal, kahi e hana ai i loko o nā kaʻa.
No laila inā ʻoe e ʻimi nei i ʻoi aku ka momona i kāu meaʻai, e hoʻonui i ka waiu oat me kahi ʻaila niu e loaʻa ai ka hopena like.
Maʻa waiu
ʻOiai ʻo ka mea ʻoi aku ka lahilahi a me ka liʻiliʻi loa o ka waiu niu no ka waiu waiu ʻole, waiu laiki ke kū nei ma ke ʻano he mea maʻi liʻiliʻi, liʻiliʻi ka momona, a ʻoi aku ka maikaʻi ma mua o nā waiu nut.
No ka lahilahi loa, ʻaʻole hiki iā ʻoe ke hoʻohana iā ia i loko o ka ʻai curry. Eia naʻe, hana maikaʻi ia i ka smoothies, nā mea ʻono, a me ka oatmeal porridge.
ʻAʻohe ona allergens, no laila hiki iā ʻoe ke ʻai ia mea i kēlā me kēia lā e like me ka waiū nut a i ʻole ka waiū maʻamau e hoʻokō ai i kou lactose a me ka nati allergies.
Ma waho aʻe, he kumu maikaʻi ia o ka huaora A, ka huaʻa D, a me ka calcium, ʻekolu o nā meaʻai pono nui o ke kino no ka hoʻomohala ʻana i nā iwi ikaika.
E hoʻomanaʻo wale i hoʻokahi mea! I ka wā o ka hana ʻana, ua hoʻokaʻawale ʻia nā ʻakika i loko o ka waiū raiki i ke kō, e hāʻawi ana i kahi ʻono ʻono a hoʻonui i kāna ʻai calorie no kēlā me kēia lawelawe.
No laila, ʻaʻole ʻoe makemake e hoʻopau nui.
tofu silika
tofu silika he ʻano waiu soy i hoʻohui ʻia i loaʻa mai nā soya keʻokeʻo, me ke ʻano haʻalulu, ʻoluʻolu, e like me kēlā mau tofus kaila Kepanī.
Loaʻa ia ma nā ʻano ʻehā, me ka paʻa paʻa, paʻa, palupalu, a hou.
No ka hoʻomaʻamaʻa ʻana e hoʻohana ai ʻoe i pani no ka waiu niu, makemake wau e hele i ka tofu silikena palupalu a hou paha.
E hui pū me ka waiu soy a hiki i ka hui pono ʻana a hāʻawi i ka waiū i kahi ʻano palupalu a momona. Hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he pani no ka wai niu ma kahi ratio 1: 1.
ʻO ka ʻono, he ʻono ʻoluʻolu loa ka tofu silika, me kahi hiʻohiʻona o ka momona e hoʻopiha pono i kona ʻono.
Ma waho aʻe, ʻaʻohe cholesterol a he kumu maikaʻi loa ia o ka hao a me ka calcium.
ʻO kahi meaʻai maʻamau e kāhea ana i ka wai niu Ginataang mais
ʻO nā pani waiu no ka waiu niu
Inā ʻaʻole ʻoe e noʻonoʻo i ka hoʻohana ʻana i kahi pani wai niu waiu, eia kekahi o nā koho maikaʻi loa e hiki ke lawe i kāu meaʻai i ka pae aʻe.
Waiū i hoʻopau ʻia
Inā makemake kāu meaʻai i mea ʻono, akā ʻaʻohe ou koho e hoʻohana i ka waiu niu, mai hopohopo!
ʻOiai ʻaʻole ʻoe e ʻae i ka lactose intolerant, aia ka nui o nā koho āu e koho ai. ʻO kekahi o ia mau mea he waiu waiu.
Waiū i hoʻopau ʻia loaʻa ma ka hoʻomehana ʻana i ka waiū bipi a hiki i ka palena e nalowale ana ma kahi o 60% o ka nui o ka wai.
ʻO ka mea i koe, ʻo ia ka waiū maʻemaʻe me kona ʻono ʻono a pau, kahi ʻano mānoanoa iki a me ka caramelized, a me kahi ʻono "pono ke ʻono".
Hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he pani wai niu ma kahi kokoke i kēlā me kēia meaʻai i ka ratio 1:1. Eia naʻe, ʻaʻohe mea i kūpono me ia ma mua o ka soup, curries, a me nā kīʻaha ʻono ʻē aʻe.
He waiwai nō hoʻi ka waiū i hoʻoheheʻe ʻia i nā huaora, calcium, a me nā protein, ʻekolu o nā meaʻai pono loa no ke kino.
Eia naʻe, e hoʻomanaʻo! Inā ʻo ʻoe kekahi o ka poʻe e hoʻāʻo nei e lilo i ke kaumaha, ʻaʻole maikaʻi nā calorie ʻē aʻe i loaʻa i loko o ka waiū evaporated iā ʻoe.
E nānā maikaʻi hoʻi i ka lepili no ka nānā ʻana i ke kō i hoʻohui ʻia. He mea ʻono loa paha kāu kīʻaha.
Helene Helene
ʻO kekahi pani nui no ka waiu niu āu e makemake ai e hoʻāʻo Helene Helene.
ʻOiai he ʻano mānoanoa a ʻoluʻolu hoʻi, ʻo ka nui maikaʻi loa o ka Greek yogurt ka mea e pono ai kāu curry e loaʻa ai kēlā ʻano ʻono a me ka ʻono loa.
ʻO ka mea maʻamau, no kēlā me kēia kīʻaha wai niu, makemake ʻoe e hoʻohana i ke kīʻaha o ka yogurt Helene i hui pū ʻia me 1 punetune wai e hāʻawi i kahi ʻano wai e hoʻohui ai.
Eia kekahi, inā makemake nui ʻoe i ka ʻono niu, hiki iā ʻoe ke hui liʻiliʻi wai niu i loko o ka yogurt a kūʻai wale i ka hua niu Greek yogurt.
Paipai ʻia kēia i ka wā e hana ai i kahi smoothie kahi āu e makemake ai i ka tanginess liʻiliʻi.
No ka waiwai waiwai, ʻo ka Greek yogurt maʻamau ka nui o ka momona saturated a unsaturated a he kumu maikaʻi loa ia o ka calcium a me ka protein.
ʻO ia kekahi o nā kumu i koho ʻole ai. 1 i waena o ka poʻe makemake e lilo i ke kaumaha. Ma waho aʻe, he mea kōkua nui ia i ka mālama ʻana i ke koko.
ʻO ka poʻe ʻaʻole pono e lawe i ka Greek yogurt ka poʻe me ka lactose intolerance.
Krim kaumaha
Krim kaumaha hana ʻia ma ka ʻimi ʻana i ka papa momona mai ka waiū hou.
ʻOiai ʻoi aku ka nui o ka momona momona maoli, ʻo ka ʻaila kaumaha i hana ʻia e ka ʻoihana he mau huaora, stabilizers, thickeners, a me ka mono a me diglycerides.
Hiki iā ʻoe ke hoʻohana iā ia e hoʻololi i ka waiu niu i ka hapa nui o nā meaʻai i ka ratio 1:1. E hoʻohana wale me ka akahele. No ka mea, ke ʻōlelo wau "he kiʻekiʻe i ka momona", ʻo wau ke ʻano kiʻekiʻe kiʻekiʻe!
ʻO kekahi mau mea hoʻomaʻamaʻa maikaʻi loa e hoʻololi i ka waiu niu me ka ʻaila kaumaha me nā smoothies, ice cream, a me nā sopa.
Waiū holoʻokoʻa
pono, ka waiū a pau he pani nui e pani ai i ka waiu niu. No ka mea, no ke aha? Loaʻa iā ia ka waiwai a me ka momona o ka waiu niu.
ʻO ka ʻokoʻa wale nō ma waena o nā mea ʻelua ʻo ke kūlike. Hiki ke ʻoi aku ka wai o ka waiū holoʻokoʻa ma mua o ka waiu niu ma muli o ka nui o ka wai.
ʻO kekahi mea e pono ai ʻoe e ʻike, ʻo ka waiu holoʻokoʻa ka ʻono ʻoi aku ka maʻalahi ke hoʻohālikelike ʻia me ka waiu niu. ʻO ia ke ʻano makemake ʻoe e hoʻohui i kahi ʻaila niu e hāʻawi iā ia i kēlā ʻono kūʻokoʻa kūpono no ka curries.
ʻAilika kirīmiʻona
ʻAilika kirīmiʻona ʻoi aku ka maikaʻi no nā kīʻaha ʻono, ʻoi aku hoʻi no ka curries.
Ua like kona ono me ka Greek yogurt; ʻoluʻolu, ʻawaʻawa, a hoʻoluhi iki. Akā, e noʻonoʻo ʻoe, ʻo ia ka mea hiki ke hoʻolilo i kāu kīʻaha i kēlā me kēia ʻai.
E hoʻohana iā ia ma ka ratio 1:1 me ka waiu niu e loaʻa ai ka maikaʻi.
A e! Hiki nō hoʻi iā ʻoe ke hoʻoheheʻe iā ia e kūpono i kāu meaʻai inā he mānoanoa loa, no ka mea, ʻaʻole pili ia i ka ʻono maoli o ka ʻaila.
Ma ʻaneʻi, pono e haʻi ʻia ua hana ʻia ka ʻaila kawa maoli mai ka waiū bipi.
No laila inā ʻaʻole ʻoe makemake nui i nā huahana waiū, makemake paha ʻoe e hoʻohana i nā mana i hana ʻia me ka waiu cashew a i ʻole ka waiū oat.
ʻOiai ua hele mai lākou ma ke ʻano he nutty liʻiliʻi, ʻaʻole i emi iki ka ʻono ma mua o ka weliweli!
Panina
ʻO ka waiu niu kekahi o nā mea nui a maikaʻi paha e pili ana i kekahi mau meaʻai.
Akā, e like me nā mea āpau, e pau ana ʻoe, a i ʻole makemake ʻoe e hoʻāʻo i kahi mea hou e hoʻonui i kāu ʻai.
Ma kekahi o nā hihia i ʻōlelo ʻia ma luna nei, ua hōʻuluʻulu au iā ʻoe i kekahi o nā mea pani maikaʻi loa no ka ʻaila niu hiki iā ʻoe ke hoʻāʻo ma kahi o nā ʻano meaʻai, hāʻawi ʻia lākou e hoʻopiha i ka ʻono holoʻokoʻa o ka pā.
Loaʻa iā lākou nā mea kanu a me nā mea pani waiu. Eia nō naʻe, makemake pinepine ʻia nā mea kanu ma muli o ko lākou waiwai momona kiʻekiʻe a me ka waiwai haʻahaʻa-calorie.
E ʻike pū nā ala maikaʻi loa e pani ai i ka aila sesame i kāu mau kīʻaha
E nānā i kā mākou puke kuke hou
ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.
E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:
Heluhelu manuahi
ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.
