Pehea e hoʻomaʻamaʻa ai nā mea kanu o ka'alula i kaʻai pāʻani liʻiliʻi
ʻAʻohe kānalua no ia mea, aia nā'eala ma ke poʻo o ka hale kiʻekiʻe a me ka papa inoa hua'ōlelo kiʻekiʻe kiʻekiʻe. Ināʻoe ma kahi haʻahaʻa haʻahaʻa me ka liʻiliʻi , hiki paha iāʻoe ke kuʻilaʻi, keʻoleʻoe inā e heleʻoe e hōʻoluʻolu i ka meaʻai. He'ōlelo maikaʻi nō naʻe inā ināʻoe ma kaʻai maʻamau-kapalima, nuiʻole nā'alalaʻaiʻai he meaʻinoʻole, a ināʻoe ma kahiʻai haʻahaʻa-lobv, aia kekahi mau meaʻono a maikaʻi i ka uala.
ʻO Carbohydrate a me Fiber Counts
ʻO ka pīpī kekahi i loko o nā kumukena momona momona,ʻoihana maloʻo, a me ke kiʻekiʻe. Ināʻaeʻoe i kaʻai a me ke kāpena, pono eʻaloʻia ka uala.
| ʻO ka hoʻomākaukauʻana i ka paʻakai | Ke helu neiʻo Carb, fiber a me ka calorie |
|---|---|
| 1/2 kīʻaha i ka'ōlaʻiʻuala | 12 mau kahī liʻiliʻi , 2 gram fiber, 58 calories |
| 1 'ōlapaʻami (hiki i 3 1/2' īniha ke anawaena, e pili ana i 7.5 'auneke) | 33 mau'ōpili liʻiliʻi, 5 gram fiber, 164 calories |
| 1'alala nui (hiki i 4 1/2 'īniha ke anawaena, e pili ana i 13 auneke) | 57 karamu pūnaewele kuponaha, 8 grams fiber, 284 kaloka |
| 1/2 kīʻaha paila i hanaʻia me ka waiū (no ka waiū): | 17 mau'ōpili pūnaewele, 2 gram fiber, 87 calories |
| 1/2 kīʻaha pīlapa i hanaʻia mai ka meaʻono i ka uala i ka waiū | 13 mau'ōpili pūnaewele, 2 gram fiber, 114 calories |
Glycemic Index
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko. He nui a heʻokoʻa kaʻikeʻana i nā hua'ōlelo ulu honua o kaʻuala.
Aia nā hopena ma nā wahi a pau mai 56 a 111.ʻO ka hapa nui o nā avehelu i heluʻia i waena o 80 mau makahiki, e kanu ana i kaʻilima kekahi o nā meaʻai nui loa,ʻoiai nāʻano waxy, e like me nāʻualaʻulaʻula hou, ma keʻano o ka wāwahiʻana i ka starch, heʻuʻuku liʻiliʻi kaʻoi aku ma mua o ka pākī a me nā mea kanu'ē aʻe.
ʻOi aku ka nui o ka pītinika ma mua o ke kō .
Kauʻia ka Loan Glycemic
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose.
| Kālā i manaʻo nuiʻia o nā kīʻaha |
|---|
| 1/2 kīʻaha i ka'ōlaaʻuala: 6 |
| 1 'ōlapa pālahalaha (2½ a 3½' īniha ke anawaena, ma kahi o 7.5ʻelima): 17 |
| 1 kaʻuala nui (3 i 4½ 'īniha ke anawaena: 13ʻoki): 29 |
| 1/2 kīʻaha paila i hanaʻia me ka waiū (no ka waiū): 8 |
| 1/2 kīʻaha pīlapa i hanaʻia mai ka waiʻau (ʻokoʻa) i ka uala me ka waiū: 7 |
Nā Huakaʻi Ola
ʻO kahi paila ka puna maikaʻi loa o ka huaora C a me ka potassium a me kahi kumu maikaʻi o ka folate, ka huaʻa B6 , a me ka manganese. Aia i loko o lākou kahi mālama kiʻekiʻe kiʻekiʻe o nā phytonutant antioxidants ma mua o nā meaʻai'ē aʻe ma ka nui a iʻole ke kaumaha. Ma ke kumu calorie, akā,ʻaʻole i like ka nui o ka pālani me ka nui o ka mea kanuʻole.
Aia iʻoi aku ma mua o 100 mauʻano o kaʻuala, a ua loaʻa i kēlā me kēia o kāna mau hōʻailona o nā meaʻai. ʻO kaʻulaʻula,ʻulaʻula, a me kaʻulaʻula o ka'ualala e ulu nei i kaʻoi aku o nā meaʻai.
Nā huahana maikaʻi
Aia kekahi mau kumu maloʻo maloʻo , e like me nā paʻi a me ka lauloke,ʻaʻole i like me ka carb-loaded.
Hiki paha iāʻoe ke ho'āʻo i nā loiloi liʻiliʻi-nui i hāʻawi i nā koho pani no nā kīʻaha'atila maʻamau.
- ʻO ka puaʻala'alaʻula maikaʻi ma kahi o ka pīpī pākī
- ʻO kaʻohi puaʻa momona ,ʻo ia hoʻi me kahi kīlaʻi'atila
- Pāpaʻi'ōpiopio "pālaʻi" ,ʻo ia ka mea maikaʻi no kaʻaina pīpī a me ka pākeke
- Nā loli low-carb, kahi koho nui no Hanukkah
- ʻO kahi kīhāhā haʻahaʻaʻo Low-Carb e hoʻohana ana i ka puaʻaʻala ma kahi o kaʻuala
Nā kumuhana
> Leroux, Marcus, Foster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. "'Okihana Radical Absorbance Capacity (ORAC) o nā Mea i kohoʻia - 2007. Nowemapa 2007
Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28.