ʻO Pho ('ōlelo "fuh") he sopa Vietnamese puʻuwai i hana mau ʻia me ka hupa ʻiʻo, nā noodles laiki, nā mea kanu like ʻole, a me ka pipi, ka moa, a me ka tofu.

ʻOiai ma ke ʻano he meaʻai alanui Vietnamese, ua laha kona kaulana i nā ʻāina ʻē aʻe.

Hōʻike kēia ʻatikala i ka pho, me kāna ʻike meaʻai, nā pōmaikaʻi, a me nā pōʻino.

He aha ka pho?

ʻO ka mea maʻamau, hana ʻia ka pho ma ka hoʻomoʻa ʻana i ka hupa i hana ʻia mai nā iwi pipi, ka ʻala, nā aniani a me nā mea ʻala ʻē aʻe me ka wela haʻahaʻa no kekahi mau hola.

Hoʻohui ʻia nā noodles raiki, i kapa ʻia ʻo "banh pho," me nā mea kanu like me ka basil. ʻO ka hope, hoʻohui ʻia ka pipi a i ʻole ka moa i ʻoki ʻia a kuke ʻia i loko o ka hupa wela.

Makemake kekahi poʻe e hoʻonani iā ​​ia me ka ʻōpuʻu, nā mea kanu, ka chili a i ʻole .

ʻOiai ʻo ka mea maʻamau i ʻai ʻia i nā mahina anu, nui nā hale ʻaina e lawelawe i kēia sopa Vietnamese a puni ka makahiki.

ʻOkoʻa ka Pho ma waena o Vietnam a ma nā wahi ʻē aʻe o ka honua, e pili ana i ka ʻono o ka broth, ka nui o nā noodles, a me nā mea i hoʻohui ʻia i ka huahana i hoʻopau ʻia.

KANAWAI

ʻO Pho kahi kīʻaha Vietnamese i hana ʻia me ka broth, noodles laiki, nā mea kanu a me ka ʻiʻo i ʻoki ʻoki ʻia, tofu a i ʻole ka moa.

Nā pōmaikaʻi olakino o ka pho

Ua like paha ka Pho i ka soup maʻamau, akā hiki i kāna mau meaʻai ke hāʻawi i nā pono like ʻole.

Mea ʻai meaʻai

Hāʻawi ka nui o nā meaʻai i loko o ka pho i nā pono olakino, e like me:

• Hiki ke kākoʻo i ke olakino hui. Aia ka chondroitin a me ka collagen i loko o ka hupa iwi, hiki ke kākoʻo i ke olakino hui. Eia naʻe, hāʻawi ia i nā mea liʻiliʻi wale nō o kēia mau mea (, , , ).
• Kōkua ʻo Ginger i ka hoʻēmi ʻana i ka mumū. loaʻa i ka gingerol, kahi hui i loaʻa nā hopena anti-inflammatory a me nā antioxidant a hiki ke hoʻemi i ka ʻeha a me ka ʻeha (,).
• He meaʻai nui nā mea kanu a me nā mea kanu. ʻO nā mea kanu a me nā mea kanu i loko o ka pho, e like me ka basil Thai, cilantro, nā aniani ʻōmaʻomaʻo, a me nā pepa chili, he nui nā meaʻai a me nā pūhui anti-inflammatory ikaika (, ).

He kumu maikaʻi o ka protein

ʻO ka hapa nui o ka pho me ka pipi, ka puaʻa, ka moa, a me ka tofu. Aia i loko o kahi kīʻaha 2 (475 ml) ma kahi o 30 grams o ka protein, e lilo ia i kumu maikaʻi loa o kēia meaʻai momona ().

He mea koʻikoʻi ia no ka mea ʻo kēia macronutrient ka mea nui o ke kūkulu ʻana i kou kino a hoʻohana ʻia e hana i nā ʻiʻo, nā ʻiʻo, nā ʻōpū, ka ʻili, a me nā hormones. Pono ia no nā kaʻina hana ʻē aʻe (, ).

ʻO ka haʻawina ʻai i ʻōlelo ʻia no ka protein he 0,4 grams no ka paona (0,8 grams no kg) o ke kaumaha o ke kino i kēlā me kēia lā, ʻoiai ʻoi aku ka nui o nā poʻe. ʻO ka ʻai ʻana i ka pho ma ke ʻano he meaʻai olakino hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pono ().

Loaʻa i nā mea kanu momona

Nui nā mea, me ka cilantro a me ka basil i ka pho, he waiwai nui i nā polyphenols. Ua hoʻopili ʻia kēia mau pūhui i kahi hōʻemi o ka pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ke kanesa (, , ).

ʻOiai paʻakikī ka hoʻoholo ʻana i ka nui o nā mea kanu a me nā mea ʻala e pono ai no ka loaʻa ʻana o nā pono olakino, hiki i ka ʻai ʻana i ka pho ke kōkua i kou ʻai ʻana i kēia mau mea ikaika.

Hoʻolahalaha kikowaena

No ka mea, hoʻohana mau ʻia nā noodles raiki i ka pho, ʻaʻohe gluten-free ke kīʻaha, ʻoiai e pili ana kēia i nā mea ʻē aʻe a me ke ʻano o ka hana ʻia ʻana.

ʻOiai ʻaʻole ʻoi aku ka maikaʻi o ke olakino, hiki i ka pho ke koho maikaʻi inā ʻoe e pale aku i ka gluten.

KANAWAI

Hiki i nā mea waiwai waiwai i ka pho ke ho'ēmi i ka mumū a me ka pilikia o ka maʻi mau. Eia kekahi, ʻaʻohe gluten-free ka meaʻai.

Nā hemahema kūpono

ʻOiai ʻo ka ʻai ʻana i ka pho e hāʻawi i kekahi mau pōmaikaʻi, aia kekahi mau mea pono ʻoe e makaʻala.

Nui paha ka sodium

Hiki i ka Pho ke kiʻekiʻe i ka sodium, ʻoi aku ka nui o nā ʻano i hoʻomākaukau ʻia i ke kālepa.

He kiʻekiʻe ka sodium i nā kumu soup a me nā broths, e hāʻawi ana ma kahi o 1 mg no 000 kīʻaha (1 ml) lawelawe ().

ʻO ka Dietary Guidelines for Americans, i paʻi ʻia e ka Department of Health and Human Services and the Department of Agriculture, ʻaʻole i ʻoi aku ma mua o 2 mg i kēlā me kēia lā ().

No laila, hiki i ka lawelawe hoʻokahi o ka pho ke komo i ka hapalua o kāu ʻai sodium i kēlā me kēia lā.

Hiki i ka hoʻohana ke loaʻa nā hopena maikaʻi ʻole i ke olakino o kekahi mau heluna kanaka, ʻo ka mea kaulana loa ka piʻi ʻana o ke koko (, ).

ʻO ke ala maikaʻi loa e hōʻemi ai i ka sodium ma ka pho, ʻo ia ka hana ʻana mai ka ʻohi ʻana a i ʻole ke kūʻai ʻana i kahi ʻano haʻahaʻa-sodium.

Hiki ke hoʻonui koke i nā calorie

Hiki ke ʻokoʻa ka nui o ka calorie o ka pho ma muli o ke ʻano o ka noodle a me ke ʻoki o ka ʻiʻo i hoʻohana ʻia.

No ka mālama ʻana i nā calorie, e hoʻohana i nā noodles i ʻoi aku ka kiʻekiʻe o ka fiber, e like me nā mea i hana ʻia me . Hiki i ka hoʻohui ʻana i ka fiber ke kōkua i ka hoʻoikaika ʻana i ka manaʻo o ka piha, e ʻai ai ʻoe i nā calorie liʻiliʻi ().

Hiki ke hoʻonui ʻia ka fiber a me ka meaʻai ma ka hoʻokomo ʻana i nā mea kanu ʻē aʻe, e like me nā halo, kāloti, ʻōpuʻu pī a i ʻole nā ​​lau ʻeleʻele.

No ka mālama ʻana i ka momona a me nā calorie i hoʻohui ʻia mai ka ʻiʻo, e hoʻohana i kahi ʻoki pipi ʻoi aku ka liʻiliʻi, e like me ka pōʻai luna. nā koho, e like me ka moa a i ʻole ka tofu, hana maikaʻi pū kekahi.

ʻO ka hoʻohui ʻana i nā mea kanu a me nā protein lean a me ka hoʻemi ʻana i ka nui o nā noodles i kāu pho hiki ke kōkua iā ʻoe e hoʻopiha wikiwiki, hiki ke hōʻemi i ka ʻai nui.

KANAWAI

Hiki ke kiʻekiʻe ka Pho i ka sodium a me nā calorie ma muli o nā mea i hoʻohana ʻia. E hana i ka hupa iwi mai ka ʻohi ʻana a i ʻole ka hoʻohana ʻana i nā ʻano like ʻole o ka sodium haʻahaʻa, a e kālele i nā kumu protein ʻoi aʻe a me nā noodles waiwai nui.

ʻO ka laina lalo

ʻO Pho kahi sopa Vietnamese i hana ʻia me ka broth, noodles raiki, nā mea kanu a me ka ʻiʻo a i ʻole .

Ma muli o kāna mau meaʻai momona a me ka nui o ka protein, hiki iā ia ke hāʻawi i kekahi mau pōmaikaʻi, me ka hoʻemi ʻana i ka mumū a me ka hoʻomaikaʻi ʻana i ke olakino hui.

Akā, hiki ke kiʻekiʻe i ka sodium a me nā calorie, no laila he mea nui ka nui o ka hapa.

Ma keʻano holoʻokoʻa, hiki i ka pho ke hoʻohui i ka meaʻai i hoʻokahi.