Konjac: ʻO ka Superfood Versatile a olakino hoʻi mai ʻAsia

ʻO Konjac (Amorphophallus konjac), i ʻike ʻia hoʻi he ʻelepani ʻuala a i ʻole ka voodoo lily, he mea kanu maoli ia no nā ʻāpana o ʻAsia. ʻO kona ʻāpana ʻai ʻia ʻo ia ka corm (aʻa), kahi i hana ʻia i nā ʻano meaʻai like ʻole. He aha ka mea e hana aikonjache mea kupaianaha kona nui o ka nui oglucomannan, he fiber meaʻai hiki ke hoʻoheheʻe ʻia, i hui pū ʻia me kona nui calorie haʻahaʻa loa.

Ma muli o ka ʻoi aku o ka wai o ka konjac ma mua o 90% (ma kekahi mau ʻano i hana ʻia a hiki i ~96–97%) a haʻahaʻa loa i nā kalapona digestible, ua hoʻohana lōʻihi ʻia ia i nā meaʻai kuʻuna ʻAsia - a ʻoi aku nei i hala koke aku nei, ma ke ʻano he "superfood" hou no ka poʻe e noʻonoʻo ana i ke olakino.

2. He aha ka mea hiki ke hana ʻia ai ʻo Konjac

ʻO ke ʻano kū hoʻokahi a me ka fiber o Konjac e hoʻolilo iā ia i mea maʻalahi loa. Eia kekahi o kāna mau ʻano meaʻai kaulana loa:

Nūdela Shirataki (Konjac)
Laiki Konjac
ʻO ka jelly Konjac
Nā meaʻai māmā Konjac
ʻO ka huʻa Konjac

Eia ka wehewehe ʻana o kēlā me kēia:
Nūdela Shirataki: Hana ʻia kēia mau nūdela translucent a chewy ma ke kāwili ʻana i ka palaoa konjac me ka wai a me kahi mea hoʻonohonoho, e hana ana i nā kaula nūdela lōʻihi. ʻAneʻane ʻaʻohe calorie a haʻahaʻa loa i ka carbohydrate.

Laiki Konjac: Ua like ia me nā hua laiki, hana ʻia ka laiki konjac mai ka gel konjac i hana ʻia i loko o nā granules liʻiliʻi. He koho laiki haʻahaʻa calorie maikaʻi loa ia.

ʻO ka Konjac Jelly: Hiki i ka palaoa Konjac ke hana i kahi gel i ka wā e kuke ʻia ai, e hāʻawi ana i kahi mea e like me ka jelly i hiki ke hoʻāla ʻia. Loaʻa pinepine ia i nā mea ʻono ʻĀsia a i ʻole nā ʻeke meaʻai olakino.

Nā Meaʻai Konjac: No ka mea hiki i ke konjac ke hoʻonohonoho i nā ʻano like ʻole, hoʻohana ʻia ia i nā meaʻai māmā - nā ʻāpana nau, nā ʻuala palai, a i ʻole nā mea ʻono e hoʻohana ana i kāna ʻike fiber.

ʻO ka huʻa Konjac: ʻO ka mea hoihoi, hoʻohana ʻia ka konjac i ka nani a me ka mālama ʻana i ka ʻili: hana ʻia nā huʻa konjac mai nā olonā konjac, i ka wā e hoʻomoʻa ʻia ai, lilo ia i mea hana hoʻomaʻemaʻe palupalu a akahai.

3. Ka Waiwai Meaʻai a me nā Pōmaikaʻi Ola Kino o Konjac

Hāʻawi ʻo Konjac i kekahi mau pono olakino koʻikoʻi, ma muli o kona nui o ka glucomannan:
Waiwai i ka Fiber Soluble: He fiber viscous loa ka Glucomannan, hiki ke hoʻoheheʻe ʻia i ka wai.

Kākoʻo Hoʻokele Kaumaha: Hiki i ka fiber ke omo i ka nui o ka wai, e hoʻonui ana i loko o ka ʻōpū e hoʻolaha i ka piha a hōʻemi i ka lawe ʻana o ka calorie holoʻokoʻa.

Ka Mana ʻana i ke Kō Koko: Ma muli o ka haʻahaʻa loa o ka konjac i nā kalapona digestible a kiʻekiʻe i ka fiber, kōkua ia i ka hoʻolohi ʻana i ka omo ʻana o ka glucose, ka mea e kākoʻo ana i ke kō koko paʻa.

Hoʻēmi ʻana i ka Cholesterol: Hōʻike nā noiʻi e hiki i ka glucomannan ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol LDL a me ka cholesterol holoʻokoʻa.

ʻO ke olakino ʻōpū a me ka ʻōpū: Hana ka fiber Konjac ma ke ʻano he prebiotic, e hānai ana i nā bacteria maikaʻi o ka ʻōpū, ʻoiai e hoʻomaʻamaʻa ana i ke ʻano maʻamau o ka ʻōpū.

Kaloka Haʻahaʻa Loa: No ka mea, ʻo ka hapa nui o ka konjac he wai a me ka fiber, haʻahaʻa loa kona waiwai calorie (ʻōlelo kekahi mau kumu he 5-7 kcal no 100 g i nā huahana konjac).

Eia nō naʻe, aia kekahi mau hana palekana: ʻo ka ʻai nui ʻana i ka konjac i ka wikiwiki loa e hiki ai ke pehu, ke kinoea a i ʻole ka ʻeha o ka ʻōpū.
Laina Ola
Eia kekahi, hiki i ka konjac (ʻoi aku hoʻi i ka jelly a i ʻole ke ʻano hoʻopihapiha) ke hoʻonui me ka wai, no laila he mea hopohopo maoli ka pilikia o ka ʻū ʻana inā ʻaʻole e hoʻopau pono ʻia.

4. Nā Manaʻo Hana Konjac

Eia nā ala maʻalahi e hoʻohana ai i ka konjac i loko o kāu lumi kuke, me ka hoʻohana ʻana i ʻekolu mau meaʻai kaulana i hana ʻia me ka konjac:

①Shirataki (Konjac) Noodle Stir-Fry

E holoi pono i nā noodles shirataki ma lalo o ka wai anuanu (e wehe i kekahi ʻala wai o ka ʻōpala).

E hoʻokahe a hoʻomaloʻo-sauté i loko o kahi pā non-stick no kekahi mau minuke e hoʻomaikaʻi i ke ʻano.

E hoʻohui i nā mea kanu (e like me nā pepa bele, nā halo), kahi protein (tofu, moa, ʻōpae) a me kahi mea ʻono (soy sauce + ʻaila sesame + kālika) no ka mea ʻono haʻahaʻa-calorie a kiʻekiʻe i ka fiber.

②Pilaf Laiki Konjac
E hoʻokahe a holoi i ka laiki konjac.

I loko o kahi ipu hao, e kālua māmā i ka ʻakaʻakai a me ke kālika i loko o ka ʻaila ʻoliva, a laila e hoʻohui i ka laiki konjac a me kahi wai mea kanu a moa paha.

E hoʻomoʻa mālie no 3-4 mau minuke a hiki i ka wā e komo nui ai ka wai, a laila e hoʻoulu i ka pī i moʻa ʻia, ke kāloti a i ʻole nā mea kanu ʻē aʻe. E hoʻomoʻa me ka paʻakai, ka pepa, a me nā mea kanu.

③Mea ʻono Konjac Jelly
E hoʻohana i ka pauka jelly i hana ʻia me ka palaoa konjac a i ʻole ka jelly konjac i mākaukau.

Inā ʻoe e hana mai ka pauka: e hoʻoheheʻe i ka pauka konjac i loko o ka wai, e hoʻohui i kahi mea ʻono (e like me ka stevia a i ʻole ka wai huaʻai), e hoʻomehana mālie e hoʻoulu i ka gelling, a laila e ninini i loko o nā ʻōmole a hoʻomaʻalili i loko o ka friji a paʻa.

E lawelawe me nā huaʻai a i ʻole kahi wai citrus no kahi mea ʻono hōʻoluʻolu a haʻahaʻa-calorie.