Tulaga maloloina soifua maloloina meaʻai - pi ma legume

O legume e tetele, tino, ma felanulanuaʻi fatu o laʻau. O pi, pi, ma lentil o ituaiga uma ia o legume. O fualaʻau e pei o pi ma isi fualaʻau o loʻo taua tele i le polotini. O meaʻai taua ia i meaʻai maloloina ma e tele mea aoga.

O pi, lentil, ma pi e maua i le tele o filifiliga, e tau laʻititi le tupe, ma e faigofie ona maua. Filemu ma manogi-manogi-manogi, legume mafai ona 'aina i le tele o auala.

Ituaiga o TULAFONO

Pi:

• Adzuki
• Pi piuliuli
• Paʻu uliuli mata (o le pi lava)
• Cannellini
• Cranberry
• Garbanzo (moa pi)
• Sili i Matu
• Fatugaʻo
• Lima
• Mung
• Fuavaa
• Pinto

Isi fualaʻau:

• Lentil
• Pi
• Soy pi (edamame)

O pi ma fualaʻau e tamaoaiga i laʻau fualaʻau, alava, B-vitamini, uʻamea, folate, calcium, potassium, phosphorus, ma le zinc. Ole tele o pi e maualalo foi le gaʻo.

O legume e tai tutusa lava ma aano o manu i mea paleni, ae o le maualalo o le uʻamea ma e leai se gaʻo gaʻo. O le maualuga polotini i legume faia latou ma sili filifiliga i nofoaga o aano o manu ma susu oloa. Vegetarians e masani ona suia legume mo aano o manu.

Legume o se sili lelei mafuaʻaga o alava ma ono fesoasoani ia te oe i le masani ai o lou manava gaioiga. Naʻo le 1 ipu (240 mL) o pi uliuli vela o le a avatua ia te oe le 15 kalama (g) o fiva, e tusa ma le afa o le aofaʻi fautuaina i aso uma mo tagata matutua.

O legume e tumu i mea lelei. Latou te maualalo kalori, ae faʻamalieina oe. E faʻaalu lemu e le tino le karate i legume, i le alu o le taimi, maua ai le malosi tumau mo le tino, faiʻai, ma neura. O le 'ai o legume o se vaega o meaʻai maloloina e mafai ona fesoasoani i le faʻaitiitia o le suka i le toto, toto maualuga, tata o le fatu, ma isi faʻamaʻi o le fatu ma le maʻisuka.

O pi ma fualaʻau o loʻo iai ni vailaʻau e fesoasoani e puipuia le faʻaleagaina o sela ma faʻafetauia faʻamaʻi ma le soifua matua. O le alava ma isi mea aoga e aoga i le digestive system, ma e ono fesoasoani foi e puipuia ai le kanesa o loʻo faʻaleagaina.

FAʻAPEFEA ONA SAUNIA

E mafai ona faʻaopopoina legume i soʻo se meaʻai, mo le 'aiga o le taeao,' aiga aoauli, poʻo le 'aiga o le afiafi. A vela, ona mafai lea ona 'aʻai mafanafana pe malulu foi.

Ole tele o pi mago (seʻi vagana pi ma lentil) e manaʻomia le fufuluina, faʻasusu, ma kuka.

• Fufulu pi i le vai malulu ma piki mai ni maʻaa poʻo au.
• Ufiufi pi i le 3 taimi i le vai.
• Faasusu mo le 6 itula.

E mafai foi ona e aumaia ni pi mago i se faʻapuna, aveese le apa mai le mea na susunuina, ma faʻasusu mo le 2 itula. O le faʻasauatoa i le po pe a uma ona pupuna e tau le maua ai se kesi ia latou.

E kuka ai au pi:

• Alu ma faʻaopopo vai fou.
• Kuka le pi e tusa ma faʻatonuga i lau afifi.

Faʻaopopo ni kuka kuka poʻo le apa i lau taumafataga:

• Faʻaopopo i salasas, supo, salati, tacos, burritos, chili, poʻo ipu pasta.
• Faʻaaofia i latou o se ipu i le meaʻai o le taeao, aoauli, poʻo le 'aiga o le afiafi.
• Fofo i latou mo fufui ma salalau.
• Faʻaaoga le falaoa mata e tao ai latou.

Ia faʻaititia le kesi mafua mai i le 'aina o pi:

• Faʻasusu pea pi mago.
• Faʻaoga pi apa. Faʻalu ma fufulu muamua ae leʻi faʻaaogaina.
• A e le 'ai tele ni pi, faʻasolosolo ona faʻaopopo i lau taumafataga. E fesoasoani lenei i lou tino e faʻamasani i le tele o le alava.
• Faʻamama lelei i latou.

O FEA E MAUA AI TULAFONO

Legume mafai ona faʻatauina i soʻo se faleoloa poʻo luga o le upega tafailagi. Latou te le tau tele o tupe ma mafai ona teuina mo se taimi umi lava. E omai i taga (pi mago), apa (ua uma ona vela), poʻo fagu.

FAʻAALIGA

E tele fua suamalie e faʻaaoga ai pi. Lenei o le tasi e mafai ona e taumafai.

Vaega

• Lua kalone low-sodium black beans (15 oz.), Poʻo le 425 g
• Half medium aniani
• Lua pulupulu pulupulu
• Lua sipuni (30 mL) suauʻu fualaʻau
• Half sipunipuni (2.5 mL) kumina (palapala)
• Afa sipuniti (2.5 mL) masima
• Tasi kuata sipunipuni (1.2 mL) oregano (fou pe mago)

Faatonuga

1. Faʻaeteete faʻaalu le sua mai le 1 apa o pi uliuli. Liligi le pi uliuli faʻasolo i totonu o se pesini. Faʻaaoga se pateta masher e palu ia pi se ia latou le toe atoa. Tuʻu ese ia fatu faʻapipiina.
2. Tipi le aniani i le tasi kuata inisi fasi. Tuʻu ese aniani.
3. Fofoʻe ia pulupulu ma olo lelei. Tuʻu ese le kaliki.
4. I totonu o se apa sosi feololo, faʻamafanafana lau kuka kuka i luga o feololo maualuga vevela. Faʻaopopo aniani ma sosisi mo le 1 i le 2 minute.
5. Fofo le kaliki ma kumina ma kuka mo le 30 sekone sili atu.
6. Faʻamalosi le pi uliuli faʻapipiina ma le apa lona lua o pi uliuli, e aofia ai le sua.
7. A amata ona faʻapuna le pi, faʻaititia le vevela i lalo, faʻaalu le masima ma le oregano ma faʻapipiʻi mo le 10 minute, ufiufi.

Punavai: Matagaluega o Faatoaga a le Iunaite Setete

Tulaga maloloina o meaʻai maloloina - pulusili; Meaʻai maloloina - pi ma legum; Paʻu mamafa - pi ma legume; Meaʻai maloloina - pi ma legum; Soifua Maloloina - pi ma piisi

Fechner A, Fenske K, Jahreis G. Aʻafiaga o legume alava alava ma citrus alava luga putative lamatiaga mafuaʻaga mo colorectal kanesa: a randomized, faalua-tauaso, crossover tagata fesoasoani faʻalavelave. Nutri J. 2013; 12: 101. PMID: 24060277 pubmed.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, et al. Aʻafiaga o legume o se vaega o le maualalo glycemic index taumafataga i luga o le glycemic control ma cardiovascular tulaga lamatia i le ituaiga 2 suka mellitus: o se randomized pulea faʻataʻitaʻiga. Arch Intern Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, et al. Aʻafiaga o le Etiologic ma faʻaaoga lelei meaʻai ma mea aoga mo le faʻamaʻi o le fatu fatu ma faʻamaʻi suka: Faʻaletonu iloiloga ma faʻataʻitaʻiga mai le Nutrition and Chronic Diseases Expert Group (NutriCoDE). PLoS Tasi. 2017; 12 (4): e0175149. PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

Iunaite Setete Matagaluega o Faʻatoʻaga: Filifili laʻu Plate.gov 'upega tafaʻilagi. O pi ma pi o ni meaʻai tulaga ese. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. Avanoa ia Iulai 1, 2020.

US Matagaluega o Faʻatoʻaga ma US Matagaluega o le Soifua Maloloina ma Tagata Auaunaga. Taʻiala o Meaʻai mo Amerika, 2020-2025. 9th ed. www.dietaryguidelines.gov/site/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Faʻafouina Tesema 2020. Avanoa Ianuari 25, 2021.

• Meaai paleni