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Hoʻokumuʻia ka pāpaʻi palaoa mai ka palaoa palaoa, i kekahi hale kūʻai a me ka uku i nā mea a pau. ʻO kahi o nā kūlana maikaʻi o kēiaʻai he hiki ke kapaʻia he manawa lōʻihi o ka mālamaʻana me ka mālamaʻana i nā meaʻai a pau.
ʻO ka palaoa porridge - he mea hāʻawi i ka nui o nā fiber i loko o ke kino. Ināʻai mauʻoe i ia mea,ʻaʻoleʻoe e loaʻa ka pilikia me ka digestion, e hoʻomaʻemaʻeʻoe i kāu'ōpū'alehinohinu a mālama i ka hopena o ka momona i loko o ko mākou kino.
ʻO ka paila porridge ka waihona-loloa loa, no laila hiki ke hoʻohanaʻia e ka poʻe e make a ho'āʻo ana e lilo i ka kaumaha. ʻO ka palaoa o ka kīʻaha he nui ka nui o nā kolala, e like me ka phosphorus, zinc, hao, kālā, beta-carotene, a me nā momona momona, nā proteins, B1, B2 vitamins a me nā mea'ē aʻe. Ma muli o ka helu o ka nui o ka meaola, hāʻawi ia i ke kino me ka ikaika. ʻO ia ke kumu eʻaiʻia ai e nā meaʻaiʻai. A no ka mea mai ka palaoa mai ka palaoa, aia nō i loko o ka huaʻami E, ka mea hiki ke hoʻonui hou, eʻoluʻolu i ko mākouʻili, hoʻopiha i kaʻili, hoʻoikaika i ka lauoho a me nā kui.
ʻO kahi hiʻohiʻonaʻokoʻa o ka palaoa porridge mai nā mea'ē aʻe - heʻano like ka lōkahi, a he mea maʻalahi kēia i ka wā eʻai ai, no ka mea Hoʻomākaukau pūʻia nā'āpana. He mea maʻalahi ka'ōpala o ka kīpala i ke kino, akā i ka manawa hoʻokahi he mau mea hoʻonanea kiʻekiʻe kona -ʻaʻole emi ma lalo o 325 kcal no 100 g. Ua hoʻokumuʻia kēia kumukūʻai no ka meaʻai i nā kānaka nona ka hana hana e pili ana i ka hoʻohanaʻana i ka hana kino. Ināʻaʻoleʻoe he aloha kūikawā no ka paila, hiki iāʻoe ke hana i nā meaʻokoʻa likeʻole, maikaʻiʻole, maikaʻi, maikaʻi, likeʻole me nā pīpī, nā puddings, nā liʻiliʻi liʻiliʻi.
Māiʻa nā mea i hanaʻia mai ka palaoa mai i ka cholesterol i loko o ke koko. Eʻai i ka pōpōʻai i ka kakahiaka kakahiaka, a e piha anaʻoe i ka pihaʻana a hiki i kaʻaina awakea, piha i ka ikaika a me ka ikaika. Loaʻa kēia pōʻai i kaʻai, hiki ke hoʻonui i ka hana o ka lolo a me ka pūnaewele cardiovascular.
Hiki i ka'ōpala ke hoʻokuʻu i ka pāpaʻi kino, nā meaʻawaʻawa, nā paʻakai o nā metala kaumaha, nā hopena o ka hoʻohanaʻana i nā lāʻau'alopelo, nā waiwai kūpono i kēia,ʻoiaʻiʻo, kōkua.
Ma ka hale kūʻai e hiki iāʻoe ke hālāwai a me nā'ōhi palaoa - mai ia mau mea hiki iāʻoe keʻoki koke i ka porridge a me ka muesli,ʻaʻole lākou eʻai i ka kuke a ua hoʻomākaukau kokeʻia, kahi i hoʻokipa maikaʻiʻia e nā hale wahine hou. Inā makemakeʻoe e hoʻolei i kekahi mau paona, hiki iāʻoe ke ho'āʻo i kahiʻaiʻehiku lā ma ka palaoa balota, no ka mea, e hiki ke hoʻokōʻia i nā pono o ka palaoa. E hoʻomaʻemaʻeʻia kou kino me ka huaora, e hoʻomaha i ka nui o nā waihona momona i loko o ka'ōpū. Eʻai wale i ka paʻakai, ka wai, ka waiū a me ka waiū, a laila eʻoluʻoluʻoe i 4 kilokani. Hōʻoia kēia meaʻai eʻai i nā mea kanu a me nā huaʻai hou (koe wale nā ola a me nā maiʻa), nā hua waiū waiū, ka meli, ka'ōmaʻa.
Hiki iāʻoe ke kuke i ka palaoa i nāʻano likeʻole. Hiki ke mālamaʻia i ka paʻakai, aiʻole kaʻono. E hoʻomoʻi i kaʻaila, ka paʻakai, ka pepaʻeleʻele, eʻoki ia mea ma kahi'ōpū - a loaʻa iāʻoe ka papa mua aʻelua paha. A inā eʻailaʻoe i ka porridge i ka waiū, e hoʻonui i ka meli, ka pata, nā hua maloʻo, ka maiʻa, nā peni, e loaʻa iāʻoe kahi meaʻono maikaʻi a maikaʻi. He mea minamina no ka heleʻoleʻana o iaʻano ma ka papaʻaina awakea, no ka mea he mea maikaʻi loa ia.
Aʻo ka hopena, aia nō he meaʻai no ke kukeʻana i nā kīʻaha mai kēiaʻai .
Eia kekahi laʻana, hiki iāʻoe ke kuke i kahi keiki ma mua o 8 mau mahina o ka palaoa bale me nā'ōlaʻa. No ka hanaʻana i kēia, e lawe i ka wai, ka waiū a me ka palaoa i loko o ka hapalua o ka aniani, 1 apu a me ka wai iki. E holoi i ka pahu no 25 mau minuke. A laila, ka lepo i loko o ka mea holoi. Ma hope o kēia, ninini i ka waiū i loko a kuhi no 5 mau minuke'ē aʻe. Ma kēia manawa, keʻoki nei mākou i ka'ōlaʻa a me nāʻanoʻano mai ka pehu a me nāʻanoʻano aʻekolu ma kahi'āpana maikaʻi, a laila e hui pū me ka porridge. ʻO nā keikiʻole i makemake i ka porridge, eʻai nui kēia.
A no nā mākua, ponoʻia ka hanaʻana i ka palaoa alala me nā kāloka. No kona hoʻomākaukauʻana, ponoʻoe iʻelua kīʻaha o ka meaʻai, 2 kāloti pākahi, 1 lita o ka wai, ka waiū, 2 aniani, ka pā'ū a me ka pahu. Pono e holoiʻia ke kumukūʻau, ninini i ka wai, e hoʻopili i kahi paʻakai liʻiliʻi, a kuke a kuke aʻano kūpiko. A i ka manawa like, hoʻomaʻemaʻe mākou,ʻokiʻoki a hoʻomaʻoki i ke aniani a me nā kāloti i loko o ka pā. A laila hoʻohuiʻia kēia mau mea a pau, a hoʻouna mākou i ka umu no 45-50 mau minuke. Hoʻomoeʻia ka pāpaʻi ma luna o nā papa, e ninini ana i luna me ka waiū maʻemaʻe a kāpīpīʻia me ka ho'āʻoʻana i ka pāʻala a me ka pi. Hiki ke hoʻopauʻia kēia kīʻaha e like me ke kaniʻana.
I kēia manawa uaʻikeʻoe i nā mea a pau e pili ana i nā pono kūpono o ka palaoa baro, e hoʻomau i keʻano a me ka manaʻo nui, e like me kāu eʻike ai.