Papa Inoa Mea Ono Nui + Nā Pono o ka ʻai ʻana i nā meaʻai i hoʻoheheʻe ʻia

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hoʻohohuaʻia Iune 5, 2021

I nā ʻāina he nui, ʻo ka meaʻai momona ka meaʻai nui ma muli o kā lākou pono olakino.

No nā makahiki he mau kaukani, he ala kaulana nā meaʻai hūpī i ka mālama ʻana i nā meaʻai no ka mea he mea hou hou ka pahu hau.

Ua ʻike nā moʻomeheu kahiko he maikaʻi nā meaʻai i hū ʻia no ka ʻōnaehana digestive a he lōʻihi loa kēia mau meaʻai me ka hele ʻole o ka pala.

Aia kekahi ʻano ākea o nā meaʻai i hū ʻia, a loaʻa i kēlā me kēia ʻāina kāna mau meaʻai nui e pili ana i nā kumuwaiwai kūloko.

I kēia pou, e kaʻana like wau i nā meaʻai i hū ʻoi loa i nā ʻāina he nui, a ma hope e wehewehe wau i nā pono a papa inoa i nā meaʻai huʻi ʻoi loa no ka pohō kaumaha a me keto.

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

He aha ka fermentation?

Ke manaʻo ʻoe i nā meaʻai i hū ʻia, manaʻo paha ʻoe i kahi mea ʻonoʻonoʻono. Akā ʻaʻole like ka ʻono o nā meaʻai huʻi āpau.

ʻO ka Fermentation ka wā e wāwahi nā bacteria a me ka hū i nā carbs e like me ka starch a me ke kō.

Hoʻohuli ʻia nā carb i loko o ka waiʻona a me nā waikawa i mālama pono ʻole ʻia.

ʻO nā meaʻai fermented kekahi i ʻike ʻia me nā meaʻai moʻomeheu, kahi e pili ana i nā koʻohune maikaʻi a me nā probiotics e hoʻopau ikaika i nā kō.

Inā makemake ʻoe e aʻo hou aʻe e pili ana i nā meaʻai momona a kiʻi i kahi hoʻoulu kuke, e nānā Ke alakaʻi o ka moʻomeheu mahiʻai i ka hoʻoweliweli ʻana: ka hana ʻana i nā meaʻai a me nā mea inu maoli me 100 mau kuke mai Kimchi a Kombucha [kahi puke kuke].

Hāʻawi kēia puke kuke iā ʻoe i nā meaʻai maʻalahi i hānai ʻia a alakaʻi iā ʻoe ma o ka hana fermentation a aʻo iā ʻoe āpau e pili ana i ka mahi ʻana i nā bacteria.

ʻO kekahi kumuwaiwai maikaʻi loa ka ʻO International New York Times Bestseller Ke Art o Fermentation na Sandor Katz.

Hāʻawi kēia puke i nā ʻōkuhi kikoʻī e pili ana i ka hana ʻana i kāu ferment ponoʻī, me nā ʻike he nui e pili ana i ka fermentation.

Mai sauerkraut, pia, a me yogurt i kombucha, kimchi, a me kefir, loaʻa i kēia puke nā mea āpau.

Nā Meaʻai Fermented Top e Country

I kēia manawa, e luʻu kākou i loko a ʻike i nā ʻano o nā ʻāina ʻokoʻa e hāʻawi ai i ka wā e pili ana i nā meaʻai momona.

ʻAlemenia

ʻO Tarhana: ʻO kēia kahi hui maloʻo o nā hua piʻo, yogurt, a me ka waiū. Manuahi a ʻano like me nā ʻōpala maloʻo. Hoʻohui ʻia ka wai e hana i nā kopa ʻono a i ʻole nā ​​waihona. He ʻakika mālie ia a me kahi ʻono momona-ʻono.

China

ʻO Douchi: ʻO kahi mea kuke kuke i hana ʻia me nā pīniʻeleʻele i hū ʻia i hui pū ʻia me ka soya, ka laiki, ka paʻakai, nā mea ʻala, a me ka chili (ma ka moku ʻo Sichuan). Paʻakai kēia paʻakai a paʻakai a hoʻohui i nā mea ʻono he nui i kēlā me kēia pā.

Kombucha: He inu kī i hana ʻia mai ke kī ʻeleʻele hū me ke kō a me ka bacteria a me nā moʻomeheu hū. Hana ʻia kekahi mau ʻano me ke kō, ʻoiai makemake kekahi i ka meli a i kō kō. ʻO ka lōʻihi o ka inu ʻana o ka inu, ʻoi aku ka ikaika o ka tart a me ka ʻono tangy.

Koloatia

Kisela Repa: ʻO kēia ka palaoa turnip hū i loko o ka wai paʻakai. Ua like ia i ke ʻano me ka kāpī hū, akā he ʻono momona kāna. ʻAi ʻia kēia ipu ma ke kīʻaha ʻaoʻao, keu hoʻi ma ka ʻiʻo o ka meaʻai.

ʻEla Salavadora

ʻIliʻili: ʻAno like kēia ipu me ka sauerkraut. Hoʻomaʻamaʻa māmā ʻia ke kāpeti, ka ʻaka, nā kāloti, a me ka wai lime. Lawe nā mea kanu i kahi ʻanoʻano relish, a ʻawaʻawa lākou a me ka tart.

ʻAitiopa / ʻEritrea

Injera: ʻO kēia kīʻaha aupuni ma nā ʻāina ʻelua kahi palaoa pālahalaha i hana ʻia i ka palaoa kahiko i kapa ʻia ʻo Teff. Hoʻomaʻa ʻia ka palaoa a me kahi ʻano spongy. He ʻono ʻono kā kēia palaoa, a ʻaʻohe gluten-kūlohelohe.

Pinilana

ʻO Viili: Ke ʻano o ka yogurt i hana ʻia me ka waiū fermented mesophilic. Piha ia i nā moʻomeheu bacteria a me ka hū e hana i kahi pale velvet textured ma luna o ka yogurt. ʻIke inā lahilahi ia a me kahi ʻano paʻa. ʻAi ʻia kēia mea inu no ka ʻaina kakahiaka i nā ʻāina Nordic.

Palani:

ʻAilima hou: He huahana waiū momona kēia me ka ʻono a me ka ʻono e like me ka kirimona kawa. Hoʻomaʻamaʻa ka palima me ka bacteria bacteria lactic a lilo i kawa. Hoʻohana ʻia ia ma ke ʻano he topping i nā mea ʻono, soups, mea ʻono, a i ʻole me he ʻaʻai salakeke lā.

Kelemānia

Sauerkraut: Ua like kēia me Kimchi no ka mea, he kīʻaha kāpeti kāpala i kālai ʻia. Hoʻomaʻamaʻa ke kāpena i kona wai a me nā wai a me nā bacteria bacteria lactic. He momona ia i ka fiber a me nā huamona a momona loa. Mālama ʻia ia ma kahi ʻaoʻao ʻaoʻao ma ʻEulopa.

Ghana

ʻO Kenkey: He ʻano o ka dumpling sourdough i hana ʻia mai ka palaoa i kāwili ʻia a i ʻole ka māno. I ka manawa e hū ai ka palaoa no kekahi mau lā, ʻūlū ʻia i ka lau maiʻa a mahu. I kekahi manawa hoʻopiha ʻia ka dumpling me ka ʻoka, kaʻuala, a iʻa maloʻo paha. He ʻeleʻele a ʻono hoʻi ia.

ʻĀina Hau

Hakarl: He ipu ʻai manō hū kēia. Waiho ʻia ka ʻiʻo manō e hu, a laila kau ʻia a waiho ʻia e hoʻomaloʻo no kekahi manawa. Ke lawelawe nei i kaʻiʻo, ʻokiʻoki lākou iā ia i mau pahu. ʻO ke ʻano e like me ka tīonaona, a he ʻono me ka ʻono a me ka waiū-like me ka ʻono.

Inia:

ʻO Cahgem Pombla: ʻO kēia kahi ʻano olakino curry i hana ʻia me ka soya pi i hoʻowali ʻia me ka milo, mākeke, dill, fenugreek, a me cilantro. Loaʻa iā ia kahi mea ʻono a ʻono hoʻi a me kahi ʻano momona.

ʻO Dhokla: ʻO kahi meaʻai kakahiaka i hana ʻia me ka palaoa moa a me ka palaoa i hoʻolapalapa ʻia. Hoʻohui ʻia ka palaoa me ka paʻakai, ka paʻakai pōhaku, a me nā ʻano mea ʻala like ʻole. A laila, hoʻohālikelike ʻia ka paila i nā pōpō liʻiliʻi a lawelawe ʻia me chutney. Loaʻa iā ia kahi ʻano spongy a ʻono i ka momona a me ka nīni me kahi ʻano ʻono.

Jalebi: He mea ʻono kēia i hana ʻia mai ka palaoa hu i hoʻoheheʻe ʻia. ʻO kahi mea hoʻowali kaulana ia ma ʻAsia a me ka Hikina Waena. Translucent a piha nā kolamu jalebi i nā moʻomeheu bacteria, kahi e hāʻawi ai i kahi ʻono momona a ʻono hoʻi.

ʻInidonesia

tempe: Ke kīʻaha i hana ʻia me nā soya i hānai ʻia me nā moʻomeheu moena ola e pili ana i hoʻokahi lā a ʻelua paha. Hiki ke hoʻohana ʻia ma ke ʻano he meaʻai e pani me ka nui o ka protein i loko. ʻO Tempeh kahi keke e like me ka kaka a me kahi ʻono nutty ikaika.

ʻIlaka

Kushuk: ʻO kahi kīʻaha waena waena hikina i hana ʻia me ka palaoa parboiled a me ka turnip a me nā mea kanu a me nā mea ʻala e like me ka tarhana. Hoʻomaʻa ʻia me nā koʻohune lactic acid ma kahi o 4 a 10 mau lā. Hoʻohana pinepine ʻia ia ma ke ʻano he waihona no ka sup, a he ʻono ʻawaʻawa kāna.

Ikalia

Mea māla lāʻau: Pili ia i nā mea kanu pickled, akā pono ka ipu kuʻuna i ka fermentation. Hoʻohui ʻia i nā sanwika a lawelawe ʻia ma ke ʻano he antipasto. ʻO nā mea kanu e like me nā kāloti, nā kukama, a me ka cauliflower e hānai ʻia me ka paʻakai no hoʻokahi pule. ʻO ka hopena he ʻawaʻawa a ʻuʻuku hoʻi i kāwili ʻia.

Iapana

Miso: He mea hoʻolāʻau kaulana kēia i hana ʻia me ka haʻiki koji a soybean fermented a i ʻole laiki palaka a me ka bale. Hoʻohana mau ʻia ia i nā sopa no ka mea he mea ʻono umami. Aia ʻekolu mau ʻano miso maʻamau: keʻokeʻo, melemele, a me ka ʻulaʻula / brown, a ʻoi aku ka māmā o ka ʻono i kekahi, ʻo ka paʻakai kekahi.

E heluhelu hou: He aha ka mea ma ka miso paste? E aʻo hou aʻe e pili ana i kēia paʻi soy.

Natto: ʻO kahi pāʻina kakahiaka nui i hana ʻia me ka soybean i hoʻowali ʻia a me Bacillus subtilis (moʻomeheu) me nā ʻike fiber kiʻekiʻe. He ʻano ikaika kona ʻano, ʻulaʻula uliuli a me ka ʻala a me kahi ʻano pahee a gooey hoʻi.

Korea

Kimchi: Ke kīʻaha kāpī hū (a i ʻole radish) me nā mea ʻala i mahi ʻia i loko o kāna wai brine a me kāna wai no 4 a 14 mau lā. ʻO kēia meaʻai kahi kīʻaha ʻaoʻao kūloko ma Kōlea a ʻono ʻoi aku ka ʻono, a ʻuala hoʻi, akā ʻo ka ʻono kaulana loa ka umami.

ʻO Cheonggukjang / Doenjang: ʻO kēia kahi palaoa soybean i hoʻoheheʻe ʻia. ʻOi ka lahilahi o ka mea ʻoiai ʻoi aku ka mānoanoa o ka hope. Hana ka pāpili ma ke ʻano he condiment a hoʻohui i ka ʻono i nā ʻano like ʻole o nā pā. Lawe ʻia ma kahi o kekahi mau lā a i kekahi mau mahina e hoʻomākaukau ai, a he ʻono momona kona a me ka paʻakai.

E heluhelu pū nō hoʻi: miso vs. korean soy bean paste doenjang

Mekiko

Atole Agrio: He ʻano porridge kēia. ʻO ka mea mua, hānai ʻia kahi palaoa māno ʻeleʻele no ʻelima mau lā. A laila, hoʻolilo kekahi mau ʻāina i ka palaoa i palaoa ʻano sourdough. Makemake nā poʻe ʻē aʻe iā ia e like me ka porridge mānoanoa mānoanoa no ka ʻaina kakahiaka.

Naigeria

ʻO Ogiri: He ʻano like ko kēia kīʻaha me ka miso a me ka tofu. He meaʻai kaulana ia mai ʻApelika Komohana. Hana ʻia ia mai nā ʻanoʻano sesame huʻi i kāwili ʻia me ka paʻakai a me ka wai a ʻano ʻia i mau pōpō liʻiliʻi. He wahi ʻala pilau kona e like me ka tī uliuli.

Nolewai

lutefisk: I kēia manawa ua manaʻo ʻia he meaʻai maʻamau i kekahi mau wahi o ka US, ʻo kēia kahi kīʻaha Viking ʻala pungent i hana ʻia mai ka codfish fermented. Hoʻomaʻemaʻe ʻia ka iʻa a hiki i ka wā e lahilahi ai a loaʻa kahi ʻano pepa pepa. A laila, hoʻoheheʻe hou lākou i ka cod me ka liki. He squishy a me ka ʻono ʻoluʻolu.

ʻO Polnesia

A laila: ʻOiai ʻaʻole he ʻāina ʻo Polynesia, ʻike ʻia ka ʻāina no kāna poi. He meaʻai like me ka hu i hana ʻia mai nā kumu kalo. Hoʻomaʻa ʻia a mū nā koʻokoʻo, a laila mahu a hoʻomoʻa a hiki i ka lilo ʻana i wai. He kūmau mānoanoa ko Poi a ʻono.

ʻĀina Pilipino

Houongona: He iʻa iʻa i hana ʻia me ka iʻa hū, nā heleuma, a me ka ʻōpae. Hoʻohana ʻo Philipinos i ka iʻa iʻa a i ʻole kāpili ma ke ʻano he condiment i loko o nā ipu kuʻuna. Kūpilikiʻi ka mea ʻono no ka mea he hui o ka paʻakai, umami, a me nā mea ʻono.

Hoʻoipoipo. Hoʻopulu ʻia ka laiki i ka wai no kekahi mau lā ʻelua; a laila, kuʻi ʻia i loko o kahi ʻōpala. Hāʻawi pinepine ʻia ʻo Puto me ka niu. He ʻano palupalu kona a ʻono e like me ka laiki māhu.

Burong Mangga: ʻO kēia pickle mango kahi ʻaoʻao ʻaoʻao a he ala maikaʻi loa ia e mālama ai i nā mango ʻoi aku ka maikaʻi. Hana ʻia me ka brine paʻakai a me ka maka maka hala ʻole a hapa paha. Hiki ke hoʻohui i nā puaʻi i ka hui no kahi keʻehi.

E aʻo pehea e hana ai i kāu Burong Mangga ma ka home!

Lukia

kefir: No ka ʻāina mauna Caucasian, kefir ka waiū bipi i hānai ʻia i loaʻa i ka palaoa kefir no 12 mau hola. ʻO nā hua palaoa he koʻohune clumpy a me nā moʻomeheu hū. Loaʻa i kēia mea inu kahi mea ʻono a me ka paʻa mau o ka yogurt.

senegal

Dawadawa: ʻO kēia kahi kīʻaha i hana ʻia mai nā pīhini hū i hoʻoheheʻe ʻia, a laila kaomi ʻia i mau pōpō liʻiliʻi. I kekahi mau ʻāina ʻē aʻe o ʻApelika, kaomi ʻia nā pīni i loko o nā diski. Hoʻohui ʻia kēia meaʻai i ka sop me kahi condiment. Loaʻa iā ia kahi ʻala umami me kahi leka o ka koko.

Sililanaka

ʻIli: ʻO kahi kīʻaha kakahiaka nui i hana ʻia me ka laiki a me nā pīni ʻeleʻele, kahi i kuʻi ʻia i loko o kahi ʻano like batter. Pono e hū i ka paila ma kahi o 12 mau hola a i ka pō hoʻokahi. Hoʻomoʻa ʻia. Loaʻa iā ia kahi mea ʻawaʻawa a ʻono hoʻi.

Suria

Shanklish: Kaulana kēia ipu ma ka Hikina Waena. ʻO ia kahi ʻano o ka waiū hu i hana ʻia me ka bipi a waiū hipa paha. Hoʻomoʻa ʻia ka tī i loko o nā pōpō a uhi ʻia i nā mea kanu a me nā mea ʻala, e like me ka pepa, chili, anise. A ʻelemakule ia a paʻakikī. ʻIke like ia me ka tīhi polū.

Taiwan

Tofu pilau: He tofu hu me kahi pilau o ka pilau ʻaʻala e mana nui loa ana. Kaulana kēia ipu ma nā mākeke pō a me nā hale kūʻai meaʻai a puni ʻAsia. Hoʻokomo ʻia ka tofu i loko o ka waiū, nā mea ʻai, a i ʻole ka waiū a hiki i ka wā e pouli ai a ulu ai kahi pilau. ʻIno e like me ka tīhi polū.

Tailani

ʻO Chin Som Mok: E noʻonoʻo i kēia mana Thai o ka sausage puaʻa. Hana ʻia kēia ipu ʻokoʻa me kaʻiʻo puaʻa (ʻili ma) a hū me ka laiki. A laila, wahī ʻia ka puaʻa i ka lau maiʻa a puhi ʻia. Loaʻa iā ia kahi mea ʻono a me ka ʻawaʻawa, a i kekahi mau home, hoʻohui ka poʻe i nā lāʻau spicy.

Kuleke

Pāpaʻa waiū: Kēia mea he yogurt inu waiū fermented. Hana ʻia ia e ka fermenting yogurt me ka wai a me nā mea kanu paʻakai. He ʻoluʻolu ia akā he ʻono kō koʻa. Hele mai ia i kahi mana carbonated, a he mea inu maʻamau ka pili pū me nā pāʻina nui.

ʻUkelena

Kvass: Kaulana kēia inu i Ukraine a me nā ʻāina ʻē aʻe o ʻEulopa. Hana ʻia ka mea inu mai ka berena palaoa hū. Hoʻokomo ʻia ka palaoa stale i loko o kahi ipu a hū ʻia no 2-3 mau pule me ka paʻakai, ka wai, ka hū, ke kō, a me nā beets. He tonic digestive ia me kahi mea ʻono a me ke ʻano like o ka pia.

ʻAmelika Hui Pū ʻIa:

Palaoa palaoa: Makemake nā ʻAmelika i kā lākou palaoa kāwili. Hana ʻia ia e ka palaoa palaoa me ka lactobacilli maoli a me ka hū. Hana kēia mau bacteria i ka ʻono o ka palaoa. Pālahalaha kēia ʻano berena akā aia naʻe kahi ʻano spongy i loaʻa iā ia.

Vietnam

ʻO Nem Chua: He ʻōwili puaʻa, hana ʻia i kaʻiʻo puaʻa i ʻūlū ʻia, wahī ʻia a uhi ʻia i nā lau maiʻa a waiho ʻia i ka pala. Hoʻohui ʻia ka ʻiʻo me ka laiki pauka, kekahi paʻakai, a me ka hui ʻana o nā mea kanu a me nā mea ʻala a uhi ʻia i nā lau maiʻa. ʻO kēia meaʻai kahi meaʻai māmā a ʻono i ka paʻakai, nā mea momona, nāwaʻa, a me nā nīoi i ka manawa like, e lilo i mea kū hoʻokahi.

Zimbabwe (ʻApelika Hikina)

Togwa: ʻO kēia kahi mea inu fermented i hana ʻia mai gruel, i kāwili ʻia me ka wai, chimera, millet, maize, a me ka palaoa i kuke ʻia. Ke hoʻohui ʻia nā mea hoʻohui i loko o kahi porridge-like ke kūlike, waiho ʻia lākou e hū i ka lā no kekahi mau lā ʻelua. I mea e hoʻomaikaʻi ai i ka ʻono, ʻono nā kānaka i kēia inu me ke kō.

He aha nā pono olakino o ka meaʻai hū?

• Probiotics - Loaʻa i nā meaʻai Fermented nā probiotics, ʻike ʻia ʻo 'bacteria maikaʻi' no ka ʻōnaehana digestive. Pēlā pū kekahi, hoʻomaikaʻi nā meaʻai huʻu i ka ʻōnaehana pale. ʻAʻole like ka olakino a me ka momona o ka meaʻai ʻole i hoʻoliʻiliʻi e like me kāna mana fermented.
• E kaulike i nā bacteria - Wahi a kahi noiʻi e pili ana i ka hopena o ka probiotics, nā mea ʻai hū e kaulike i nā koʻohune maikaʻi i kāu ʻōnaehana digestive. Pēlā ka meaʻai fermented e kōkua ai e hōʻemi i nā ʻōuli o ka bloating, diarrhea, a me ka constipation.
• Hoʻonui i ka ʻōnaehana pale maʻi -ʻO kekahi pōmaikaʻi ʻē aʻe o ka meaʻai hū ka mea e hoʻonui ai i kāu ʻōnaehana pale, a ʻo ia ka mea e hōʻemi ai i ka loaʻa ʻana o nā anu a me nā maʻi.
• Digger Maʻalahi - ʻOi aku ka maʻalahi o kaʻai fermented e hōʻola no ka mea ʻo ka hana fermentation e haki i ka nui o nā meaola; no laila, ʻaʻohe pono e hana ka ʻōpū a me ka ʻōpū.
• Nutritious - ʻO ka mea hope loa, momona nā meaʻai hū no ka mea loaʻa iā lākou ka huaora C, ka hao, a me ka zinc, e hāʻawi nei i kahi ʻōnaehana pale ola olakino.

Nā Meaʻai Fermented kiʻekiʻe no ke olakino Gut

Ua ʻike anei ʻoe ma 100 o nā miliona bacteria a me nā microorganism e noho ana i loko o kou ʻōpū?

No ke kōkua ʻana i ke kaulike i nā koʻohune maikaʻi a maikaʻi ʻole, pono ʻoe e ʻai i nā meaʻai momona me nā probiotics maoli.

ʻO ka hapanui o nā meaʻai i hū ʻia e loaʻa nā koʻohune ʻōpū maikaʻi, e mālama pono ai i kāu ʻōnaehana digestive.

Eia ka papa inoa o nā meaʻai kiʻekiʻe no kahi ʻōnaehana digestive olakino no ka mea he nui nā probiotics i loko o lākou.

• kefir
• ʻO Yogurt
• Keiki me nā moʻomeheu hana
• Inu Kvass
• ʻO Apple cider
• tempe
• Kimchi
• Nā mea kanu i hoʻolapalapa ʻia
• Pākī Miso
• Kombucha
• Mea ʻai pickled
• Kāpena hānai (Sauerkraut)

Nā Meaʻai Fermented ʻOi loa no Keto

Hiki ke kōkua i ka papaʻai keto me ka pohō kaumaha, akā hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāu digestion a me ke olakino ʻōpū āpau.

No ka hahai ʻana i ka papaʻai keto, pono ʻoe e ʻai i ka momona momona, nā protein kūpono, a me ka papaʻai low-carb.

E nānā i kēia Mālama Keto Mālama ʻAi ʻAi Fry | ʻono a 25 wale nō min e hoʻomākaukau ai.

E mālama pono ai i ka ʻōnaehana digestive i ka wā eʻai ana, mai poina hoʻi e ʻai i nā meaʻai momona.

E hoʻāʻo i kēia mau meaʻai huʻi keto maikaʻi:

• ʻO Yogurt - kōkua ia i ka hoʻonui ʻana i kāu digestion, a paipai ʻia ia i ke kauwela.
• Kombucha - Mālama kēia kī ʻeleʻele a ʻōmaʻomaʻo i ke olakino a me ke kō i ke olakino maikaʻi. Ma muli o ka haʻahaʻa o nā calorie, ke lawa pono ka hū, hiki iā ʻoe ke inu inā ʻoe e hana ana i ka papa keto.
• Sauerkraut (kāpī hū) - Haahaa kēia meaʻai i nā carbs akā waiwai nui i ka fiber. Piha ka kāpena i nā enzyme pono e kōkua i ke kino e omo i nā meaʻai āu e ʻai ai.
• ʻO Pickles - haʻahaʻa lākou i nā calories a me ka momona-ʻole, no laila hiki iā ʻoe ke ʻai i ka nui o lākou ke hana nei i ka keto. ʻO nā pickles kahi kumu o nā probiotics a kōkua i kāu flora ʻōpū.
• Kimchi - kahi kīʻaha kāpena ʻē aʻe i loko o kekahi manawa me nā mea kanu i hoʻoheheʻe ʻia. Māmā ia i ka digestion a pale i nā maʻi hū.

Nā Meaʻai Fermented ʻoi loa no ka pohō kaumaha

Hiki i ke kaulike ʻole i kou microbiome ʻōpū ke kumu i ka loaʻa ʻana o ke kaumaha. Hiki iā ia ke pale iā ʻoe mai ka lilo ʻana o ka paona, ʻoiai ʻoe e hele i ka papaʻai.

Kōkua nā meaʻai huʻihuʻi i ka hoʻoliʻiliʻi o ka momona ma kou kino, a he mea kōkua pū kekahi me ka pohō kaumaha.

Hoʻokumu ka līlū i ka leptin a me ke kūpaʻa o ka insulin, ka mea paʻakikī e lilo ka paona.

Eia nā meaʻai huʻi maikaʻi loa no ka pohō kaumaha.

• Nā huahana soya fermented e like me ka tempeh a me ka miso i hana ʻia me ka soy non-GMO keu pono no ka pohō kaumaha.
  Piha nā mea kanu pickled i nā probiotics, a hiki iā ʻoe ke ʻai iā lākou ma ke ʻano he kīʻaha ʻaoʻao maikaʻi no ka mea haʻahaʻa lākou i nā calories a me nā momona.
• kefir, ka mea inu waiū kope e kōkua i ka mālama ʻana i kahi microbiome olakino a me ka hoʻoponopono ʻana i nā pae o ka insulin, ka mea e kōkua iā ʻoe e lilo i ka wikiwiki me ka wikiwiki.
• Pāhi maka he nui nā koʻohune olakino a hoʻoliʻiliʻi i ka hoʻohaunaele o ke kino.

ʻO kēlā me kēia meaʻai me ka momona o ka fiber e like me sauerkraut hiki ke kōkua iā ʻoe e nalo i kēlā momona o ka ʻōpū no ka mea e hoʻomau ka pulupulu i kou ʻona, no laila e ʻai ʻoe i nā calorie ʻuʻuku.

Palekana anei nā meaʻai hū i ka wā hāpai?

Mahalo paha ʻoe e ʻike inā hiki iā ʻoe ke ʻai i nā meaʻai momona ʻoiai e hāpai ana.

I nā mea kaulike, pono ke olakino i nā meaʻai momona no kou kino a me kāu pēpē.

He kuleana koʻikoʻi kēia mau meaʻai i ka hoʻoponopono ʻana i ka microbiome i kāu ʻōnaehana digestive. ʻO ke ʻōpū olakino kahi kī nui o ke olakino prenatal.

Pēlā ʻoe e ʻai ai i kekahi mau meaʻai hu e like me ka yogurt a me ka kimchi. Hiki iā lākou ke pale i nā maʻi hū, e ʻike ʻia i ka wā hāpai.

ʻO luna nā meaʻai Fermented no kou olakino

E like me kāu e heluhelu ai, ʻelua mau pono olakino koʻikoʻi i nā meaʻai hu.

• mālama lākou i ke ʻōnaehana digestive i ke olakino
• hoʻomaikaʻi lākou i kāu ʻōnaehana pale

No laila, ʻoiai ʻoe e ukali nei i ka papaʻai hoʻohaʻahaʻa kaumaha a keto paha, hiki iā ʻoe ke hoʻopau i nā meaʻai momona.

Ma muli o ko lākou mālama ʻana i ka ʻōpū ke olakino a me ka hauʻoli, hiki i kēia mau meaʻai ke hoʻopau i ka nui o nā hōʻailona digestive ʻeha.

ʻAʻole ia he mea kupanaha ka hapa nui o nā ʻāina ma ka honua holoʻokoʻa i kekahi mau ipu fermented i kā lākou moʻomeheu culinary.

Heluhelu hou aʻe: i kahi meaʻai maikaʻi Kelp Noodles Recipe | Maikaʻi loa a maʻalahi hoʻi e hana.

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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.