ʻO ka ʻaila ʻoliva a me ka Lemona: Nā pōmaikaʻi, hoʻohana, a me nā mea ʻai

Hoʻolauna

ʻO ka aila ʻoliva a me ka lemona ka mea nui i nā kīhini a puni ka honua, ʻaʻole i mahalo ʻia no kā lākou ʻono ʻokoʻa akā no ko lākou mau pono olakino maikaʻi. Ke hui pū ʻia, hana kēia mau mea i kahi duo powerhouse e hoʻonui ai i ka ʻono a me ka meaʻai. Hoʻopili kēia ʻatikala i nā pono olakino o ka aila ʻoliva a me ka lemona, e ʻimi i kā lākou hopena synergistic, a hāʻawi i nā ʻōlelo aʻoaʻo kūpono a me nā ʻōlelo aʻoaʻo no ka hoʻokomo ʻana iā lākou i kāu meaʻai.

Nā Pono Ola o ka ʻAila ʻOliva

Palapala Nutritional

ʻO ka aila ʻoliva, ʻoi aku ka nui o ka ʻaila ʻoliva puʻupaʻa (EVOO), he waiwai nui i nā momona monounsaturated, i manaʻo ʻia he momona olakino. Loaʻa iā ia ka waiwai o nā antioxidants, me ka vitamin E a me nā polyphenols. Hāʻawi kēia mau meaʻai i ke kūlana o ka ʻaila ʻoliva ma ke ʻano he pōhaku kihi o ka meaʻai Mediterranean, kaulana no kāna mau pono olakino.

Ola Puuwai

ʻO kekahi o nā pōmaikaʻi kaulana loa o ka ʻaila ʻoliva ʻo ia ka hopena maikaʻi i ke olakino cardiovascular. ʻO nā momona monounsaturated i loko o ka ʻaila ʻoliva e kōkua i ka hoʻohaʻahaʻa i ka lipoprotein haʻahaʻa haʻahaʻa (LDL) cholesterol kiʻekiʻe, i kapa pinepine ʻia ʻo "kolesterol maikaʻi". Hiki i kēia ke hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau. Hoʻohui ʻia, ua hōʻike ʻia nā polyphenols o ka ʻaila ʻoliva e hōʻemi i ka mumū a hoʻomaikaʻi i ka hana endothelial, e kākoʻo hou ana i ke olakino naʻau.

Nā mea kū'ē i ka wela

Loaʻa i ka ʻaila ʻoliva ka oleocanthal, kahi hui i loaʻa nā hopena anti-inflammatory e like me ka ibuprofen. Hiki i ka ʻai mau ʻana i ka aila ʻoliva ke kōkua i ka hoʻohaʻahaʻa ʻana i nā hōʻailona ʻāʻī i loko o ke kino, he mea pono ia no nā kūlana e like me ka arthritis a me nā maʻi ʻeha ʻē aʻe.

Ola Ola

He mea maikaʻi hoʻi ka ʻaila ʻoliva no ka ʻōnaehana digestive. Ua ʻike ʻia he hopena laxative maʻalahi, hiki ke kōkua i ka neʻe ʻana o ka ʻōpū. Eia kekahi, hiki i nā momona maikaʻi i ka ʻaila ʻoliva ke hoʻonui i ka absorption o nā momona momona a me nā meaʻai, e kākoʻo ana i ke olakino digestive holoʻokoʻa.

Ola Ola

ʻO nā waiwai antioxidant a me ka moisturizing o ka aila ʻoliva e lilo ia i koho maikaʻi loa no ka mālama ʻili. Hiki iā ia ke hoʻomaikaʻi i ka elasticity o ka ʻili, hōʻemi i nā hōʻailona o ka ʻelemakule, a hāʻawi i ka hydration. Mālama ka huaora E i ka ʻaila ʻoliva i ka ʻili mai ka pōʻino oxidative, e hāpai ana i kahi ʻano ʻōpio.

Nā Pono Ola o Lemona

Palapala Nutritional

ʻO ka Lemon kahi hua haʻahaʻa-calorie i hoʻopiha ʻia me ka huaʻa C, antioxidants, a me ka fiber meaʻai. Hoʻonui ka nui o ka huaora C i ka ʻōnaehana pale a hoʻoikaika i ka ʻili olakino. Hāʻawi pū nā Lemona i kahi ʻano o nā flavonoids a me nā phytonutrients e kōkua i kā lākou pono olakino.

Kākoʻo Pūnaehana Immune

He mea koʻikoʻi ka Vitamin C no ka hana immune. Kōkua ia i ka hoʻoulu ʻana i nā keʻokeʻo keʻokeʻo keʻokeʻo, he mea nui ia no ka hakakā ʻana i nā maʻi. Hiki i ka ʻai mau ʻana i ka lemon ke kōkua i ka mālama ʻana i kahi ʻōnaehana pale ikaika a hoʻemi i ka paʻakikī o ke anu a me nā maʻi ʻē aʻe.

Ola Ola

Kōkua ʻo Lemon i ka ʻai ʻana ma o ka hoʻonui ʻana i ka hana ʻana o ka wai digestive a me ka bile. Loaʻa iā ia kahi hopena diuretic haʻahaʻa, hiki ke kōkua i ka detoxification a hoʻoikaika i ka hoʻoheheʻe olakino. ʻO ka inu ʻana i ka wai lemon i ke kakahiaka he ala kaulana ia e hoʻomaka ai i ka ʻōnaehana digestive.

Ola Ola

ʻO ka huaora C i loko o nā lemona he mea nui i ka hana collagen, he mea nui ia no ka mālama ʻana i ka paʻa o ka ʻili a me ka elasticity. Eia kekahi, kōkua nā antioxidants i nā lemona i ka hakakā ʻana i nā radical manuahi, e hōʻemi ana i ke ʻano o nā wrinkles a hoʻomaikaʻi i ke ʻano o ka ʻili holoʻokoʻa.

Hoʻoponopono kaumaha

Hoʻokomo pinepine ʻia ʻo Lemon i nā hoʻolālā hoʻokele paona ma muli o kāna kuleana i ka metabolism a me ka ʻai ʻana. Hiki i ka acidity o ka lemon ke kōkua i ka hoʻomalu ʻana i ka ʻai a hoʻemi i ka makemake. He kōkua nō hoʻi i ke kaʻina detoxification, hiki ke kōkua i ka pohō kaumaha.

Nā Pōmaikaʻi Hui o ka ʻAila ʻOliva a me Lemona

Nā Pānaʻi Synergistic

Ke hui pū ʻia, hoʻonui ka ʻaila ʻoliva a me ka lemon i nā pono olakino o kekahi. ʻO nā momona maikaʻi i loko o ka ʻaila ʻoliva e kōkua i ke kino e hoʻomoʻi i nā huaora momona a me nā antioxidants i loaʻa i ka lemon. Hoʻonui kēia hui ʻana i nā pono olakino o nā mea ʻelua, e hāpai ana i ka olakino holoʻokoʻa.

Mana Antioxidant

ʻO ka aila ʻoliva a me ka lemon ka waiwai i nā antioxidants, e kōkua i ka hakakā ʻana i ke koʻikoʻi oxidative a pale i nā cell mai ka pōʻino. ʻO nā antioxidants i loko o ka aila ʻoliva, e like me polyphenols, hana synergistically me ka vitamina C a me nā flavonoids i ka lemon e hāʻawi i kahi pale ikaika i nā radical manuahi.

ʻO ka Digestive a me ka Detoxification

Nā ala e hoʻokomo ai i ka ʻaila ʻoliva a me ka Lemona i kāu ʻai

Nā lole a me nā kīʻaha

ʻO ka hana ʻana i nā ʻaʻahu maʻalahi a me nā ʻuala kahi ala maikaʻi loa e hoʻohui ai i ka ʻaila ʻoliva a me ka lemon i kāu mau meaʻai. E ho'āʻo e hana i ka vinaigrette maʻamau me 3 ʻāpana aila ʻoliva i 1 ʻāpana wai lemon, i hoʻomoʻi ʻia me ka paʻakai, ka pepa, a me kahi pā o ka sinapi. Hiki ke hoʻohana ʻia kēia ʻaʻahu maʻamau i nā salakeke, nā mea kanu ʻai, a i ʻole he marinade.

Kuke a me ka ʻai ʻana

Hiki i ka aila ʻoliva a me ka lemon ke hoʻokiʻekiʻe i nā kīʻaha like ʻole. E hoʻohana i ka ʻaila ʻoliva ma ke ʻano he kumu no ka hoʻomoʻa ʻana i nā mea kanu a i ʻole ka hoʻoheheʻe ʻana ma luna o nā ʻiʻo i kālua ʻia. Hoʻohui ka ʻiʻo Lemon a me ka wai i kahi ʻono hou a me ka ʻono i nā mea i kālua ʻia e like me nā keke a me nā kuki. No ka wili Mediterranean, e ho'āʻo e hoʻohana i ka lemona a me ka ʻaila ʻoliva i loko o nā kīʻaha pasta a i ʻole ka moa moa.

Nā mea inu a me nā mea inu

Hiki ke lilo i ka aila ʻoliva i hoʻomoʻa ʻia i ka Lemon i mea hōʻoluʻolu i kāu mea inu. E hoʻohui i kahi paʻi o ka wai lemon a me kahi ʻaila ʻoliva i ka wai no ka inu wai a me ka meaʻai. Hiki iā ʻoe ke hana i kahi lemona a me ka ʻaila ʻoliva smoothie ma ka hui ʻana i ka wai lemon, ʻaila ʻoliva, spinach, a me kahi maiʻa.

ʻO nā mea ʻai ʻono me ka ʻaila ʻoliva a me ka Lemona

Nā ʻaʻahu salakeke

Vinaigrette Lemona maʻamau:

Hoʻohui i 1/4 kīʻaha o ka ʻaila ʻoliva puʻupaʻa me 2 punetēpē o ka wai lemona hou. E hoʻonui i 1 teaspoon o ka sinapi Dijon, kahi paʻakai, a me kahi'āpana pepaʻeleʻele. Whisk a hiki i ka emulsified a lawelawe ma luna o nā greens hui.

ʻAʻahu Mediterranean:

E hoʻohui i 1/3 kīʻaha o ka ʻaila ʻoliva me 1/4 kīʻaha o ka wai lemon, 1 punetēpē o ka oregano hou i ʻoki ʻia, a me 1 minced garlic clove. E kau i ka paʻakai a me ka pepa e ʻono ai. Hoʻopili maikaʻi ʻia kēia ʻaʻahu me nā salakeke Helene a i ʻole nā ​​​​huaʻai ʻai.

Marinades

Lemona a me Herb Marinade no ka moa:

Hoʻohui i 1/4 kīʻaha o ka ʻaila ʻoliva, 2 punetēpē o ka wai lemon, 1 punetēpē o ka rosemary i ʻoki ʻia, a me 1 ʻōpala kālika minced. E hoʻomoʻa i nā umauma moa no 30 mau minuke ma mua o ka ʻai ʻana.

Lemona a me ka ʻaila ʻoliva Marinade no ka iʻa:

E hoʻohui i 3 punetēpē o ka aila ʻoliva me 2 punetēpē o ka wai lemon, 1 punetēpē o ka dill ʻokiʻoki, a me kahi paʻakai. E hoʻomaʻamaʻa i nā ʻāpana iʻa no 15-20 mau minuke ma mua o ka hoʻomoʻa ʻana a i ʻole ka ʻai ʻana.

Nā Meaʻai Nui

ʻO ka moa moa me ka Lemona a me ka ʻaila ʻoliva:

E kāpīpī i ka moa holoʻokoʻa me 2 punetēpē o ka aila ʻoliva, ka wai o 1 lemon, a me ka hui ʻana o koume a me ka rosemary. E kālua ʻia i loko o ka umu i hoʻomoʻa ʻia ma 375°F (190°C) no 1-1.5 mau hola, a i ʻole a hiki i ka moa gula a moʻa.

Lemona a me ka mea kanu Pasta:

E hoʻomoʻa i ka pasta e like me nā ʻōlelo aʻoaʻo. I loko o ka skillet nui, e wela i 2 punetēpē o ka ʻaila ʻoliva a hoʻomoʻi i 2 mau ʻāpana kālika minced a ʻala. E hoʻokuʻi me ka pāpaʻi moʻa, 2 punetēpē o ka wai lemon, a me ka pā paʻi hou.

Nā meaʻai ʻai

Kake ʻaila ʻoliva Lemona:

E puhi mua i ka umu a 350°F (175°C). I loko o ke kīʻaha, hui pū i 1 kīʻaha palaoa, 1/2 kīʻaha kō, 1/2 kīʻaha o ka ʻaila ʻoliva puʻupaʻa, 1/4 kīʻaha wai lemon, a me 2 mau hua. E ninini i loko o kahi pā keke i hoʻomoʻa ʻia a hoʻomoʻa no 25-30 mau minuke. E ʻoluʻolu ma mua o ka lawelawe ʻana.

Manaʻo kōkua no ke koho ʻana a mālama ʻana i ka ʻaila ʻoliva a me nā lemona

Ke koho ʻana i ka ʻaila ʻoliva maikaʻi

I ke koho ʻana i ka ʻaila ʻoliva, e ʻimi i ka ʻaila ʻoliva puʻupaʻa, ʻo ia ka mea kiʻekiʻe loa a me ka liʻiliʻi loa. E koho i nā aila i mālama ʻia i loko o nā ʻōmole aniani ʻeleʻele e pale ai mai ka mālamalama, a e nānā i ka lā ohi ma ka lepili no ka hou.

Ke koho ʻana i nā Lemona hou

E koho i nā lemona paʻa a loaʻa ka ʻili melemele. E hōʻalo i nā lemona me nā kīnā a i ʻole ke ʻano ʻino. Pono nā lemona hou e kaumaha no ko lākou nui, e hōʻike ana i ka nui o ka wai.

Nā ʻōlelo aʻoaʻo mālama

E mālama i ka ʻaila ʻoliva ma kahi ʻoluʻolu a pōʻeleʻele i mea e pale ai i ka oxidation. E hoʻohana i loko o ʻeono mahina o ka wehe ʻana no ka ʻono maikaʻi loa. Hiki ke mālama ʻia nā lemona ma ka lumi wela no hoʻokahi pule a i ʻole i loko o ka friji a hiki i hoʻokahi mahina.

Ka hopena