ʻAʻohe meaʻoi aʻe ma mua o ka hoʻouluʻana ma kahi'ōpona hou. ʻO nā piʻona kekahi o nā huaʻona i pau loa i kaʻaiʻia, kūpono paha i ko lākou kūlana, kū,ʻano, a me ka loaʻa. Aia i loko o ke ao he mau haneliʻelima kaulana, akā, maʻAmelika Huipūʻia e pili ana he 20 mauʻoihana kūʻai. Hōʻaleʻa lākou i ke kala (mai kaʻulaʻula i ka'ōmaʻomaʻo a me ke gula), keʻono (mai kaʻono i ke kī i ka lio), a me ka hua'ōlelo (mai mealy e kīkī ai i ka maʻa).
ʻO nā hana hoʻopili o kēia mau lā no ka loaʻaʻana o nā'ōleʻa i ka makahiki a pau, me ke kauʻana o ke kauʻana i ka hāʻule.
| ʻO Apple Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Lākiō 1 i ka lawelaweʻana i 3 "ke anawaena (182 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 95 | |
| Nā Kalo maiʻApa 3 | |
| Ka Honua Loa 0.3g | 1% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Kalepona 195mg | 4% |
| Carbohydrates 25.1g | 10% |
| Fihi Dietary 4.4g | 18% |
| Kupanaha 18.9g | |
| Keina 0.8g | |
| ʻO ka Vitamin A 0% · Vitamin C 28% | |
| Ke Komika 0% · Ke Ana 6% | |
* Ma luna o kahi hānaiʻai 2000 | |
ʻO kahi'ōlaʻi apple e pili ana i nā calorie he 95 a me 25 grams o ka'ōpona (e like paha ka nui oʻelua mau paʻi). Ināʻoe e ho'āʻo ana e nānā i kāu waiwai waipona e makemake pahaʻoe e koho i ka liʻiliʻi liʻiliʻi (4 oz a iʻole ka nui o ka polo paʻani) i mau mau'ōpona i kahi 15 mau mele no kahi o nā mea hua. A e hoʻomanaʻo i kekahi mau'ōlaha nui loa i loko o ka 35 aʻoi aku o kemu o ka'ōpopo.
Nā Huakaʻi Ola
Loaʻa nā'ōpala i nā meaʻai he nui e hiki ai ke hoʻolako i nā pono o ka maikaʻi. Ke ho'āʻo kaʻaiʻana i nā'ōhiʻa eʻai i ka peel-kahi i loaʻa ka chromium, he mineral i mea nui i ke kōkuaʻana i ka hana insulin. ʻO Insulin ka hormone e kōkua ai i ka hoʻoponoponoʻana i nā suʻi koko, e hiki ai ke hoʻohana i ke kō no ka ikehu.
Eia kekahi,ʻo ka'ōpili'ōpiopio kahi iʻoi aku ka hapa nui aʻe o nāʻano pono'ī kino ke hoʻohālikelikeʻia me kaʻiʻo o ka'ōpiʻa. ʻO ka hopena, hiki i nā peels ke kōkua i ka hauʻoli no ka mea i loko o ka fiber.
ʻO nā'ōpala kekahi kumu maikaʻi loa o ke fiber. ʻO ka hapakolu o ke fiber i nā'ōʻalo ka mea maʻalahi ,ʻo ka pectin nui. Ua hōʻikeʻia ka noiʻi e hiki i nā meaʻai i nā mea momona ke kōkua aku i ka haʻahaʻa cholesterol. Hiki i nā meaʻai i ke kinopahu hiki ke kōkua i ka hukiʻana i ke cholesterol mai ke kino. Hoʻomaopopo iāʻoe e komo i ka 25 a 38 grams i kēlā me kēia lā.
ʻO nā'ōpiʻa hou kahi kumu maikaʻi o ka huaora C a me kahi kumu maikaʻi o ka quercetin, a he nui hoʻi nā polyphenols.
ʻO Quercetin kekahiʻano o ka phytochemical iʻikeʻia he flavonoid, i loaʻa i loko o kaʻili o ka'ōpala. Uaʻike nā meaʻimi a me nā noiʻiʻana i nāʻanoʻenehana ma ka hoʻohanaʻana i nāʻenehana kuhi e hiki i ka quercetin ke kōkua i ka paleʻana i kekahi mau maʻi āpau a kōkua i ka pepehiʻana i nā pūpū maʻi. ʻO keʻano, hiki i kēiaʻano o nā haʻawina ke hōʻike i nā hopena kōkua akāʻaʻole lākou e hōʻike i ka hōʻoiaʻana o nā hopena i loko o nā kānaka. ʻO nā haʻawina mua e hōʻikeʻia e hiki i ka quercetin ke kōkua i ke emiʻana o ka maʻi o ka maʻi.
Hiki i nā'āpala ke loaʻa kekahi hopena kūpono ma luna o ka maʻi bacteria ma ko mākou mau hoa noho. ʻO kēia kahi wahi o ka noiʻiʻana i kēia manawa e loiloi nui ana.
ʻIkeʻia he hiki ke mālamaʻia kahi kīnā maikaʻi e pale ai i ka maʻi a mālama i ke olakino maikaʻi.
E hoʻomaopopo i ka hanaʻana o ka'ōpala i nā meaʻono i kaʻoihanaʻoihana kūikawā-ʻoi loa ka'ōmole o ka waiʻaila i ka supermarket he hapa wale nō ia o nā meaʻai i loko o ka hua holoʻokoʻa.
Nā nīnau maʻamau
Aia i waena o nāʻano likeʻole nā hanana palekana?
Ma mua o ka kūkākūkāʻana i nāʻanoʻokoʻa o nā'ōleʻa, he mea nui ia e hoʻomaopopo i ka nui o ka'ōlime he mea nui o ka calories, ka'akiʻa, ka paʻakai, a me nā mea kiko. ʻAmi e hōʻalo i nā'ōpiopio iʻoi aku keʻano, no ka mea, e hiki ke loaʻa i kēia mauʻano he mau'aleʻaleʻaʻelua aʻoi aʻe paha o nā hua, me ka'ōleloʻole ua hoʻohanaʻia paha lākou ma ka hoʻohanaʻana i nā mea i hoʻopiliʻia.
Ma kahi maikaʻi, koho i kahi'ōmiʻa liʻiliʻi, ka nui o ka pōleʻele lelo. A inā hiki iāʻoe, kūʻai i nā'ōlaʻa, no ka mea, aia nā'ōlū ma ka papaʻaina hezeni a halihali i nā meaʻona'ē aʻe ma mua o nāʻano hua'ē aʻe me nāʻiliʻeleʻele.
ʻO nāʻanoʻano likeʻole o nā'ōleʻa he like ka nui o nā calories, kaʻakika, a me ka fiber inā heʻano like. Eia kekahi, ua loaʻa iā lākou i ka like me nā hua kanu huaʻai a me nā mineral. Eia naʻe, ināʻaʻoleʻoe eʻai i kaʻili o ka'ōpala, e halaʻoleʻoe ma kekahi o ka chromium a me ka mahele nui o ke fiber a me nā polyphenols (nā mea kanu kanu i loaʻa ka mana antioxidant) e hiki ke mālama i ka pale a me ka paleʻana i kekahi ka maʻi kanulau.
Loaʻa kaʻimi e pili ana i keʻano o ka'ōpona iʻoi aku ka maikaʻi loa eʻai. Akā, uaʻike mākou i nā'ōlaʻaʻulaʻula i loko o nā anthocyanins,ʻo ia nā pūpū e hana ai he antioxidants. Inā makemakeʻoe i nā'ōlaʻaʻulaʻula,ʻo ka bonus kēia.
Ke kiʻi a me ka mālamaʻana i nā Mele
E koho i nā'ōlaʻa maʻemaʻe me nā mea kīnāʻole, nā wahi momona, aiʻole nāʻeha. Hiki i nā'ōpūʻehaʻeha aʻeha paha ke wehe i ka'enela ethylene e hiki ai ke lohi i ka spoilage o kekahi hua'ē aʻe, no laila, e hoʻokuʻu kokeʻia lākou.
E kūʻai i nā'ōleʻa i loko o ka friji. Hoʻopiliʻia nā'ōlaʻa i mālamaʻia noʻeono mau pule.
E hōʻalo i ka holoiʻana a hiki i ka wā ma mua o ka hoʻohanaʻana, akā e hoʻomaʻemaʻe e hoʻomaʻemaʻe iā lākou no ka weheʻana i nā'ōpiopio a me ka paʻakai.
Ma waho aʻe o nā'ōhiʻaʻulu, hiki ke kūʻaiʻia i nā'ōlaʻi i ka'ōʻauʻapeʻa aiʻole nā'ōlū maloʻo. E koho i ka'ōmoleauce iʻole he kī i kō aku a nānā i ka nui o ka lawelaweʻana o nā'ōlaʻa maloʻo. ʻO nā hua iʻokiʻia he mea nui aku i nā calorie no ka mea ua hoʻonāʻia.
Hoʻohanaʻia ka wai mai ka'ōleʻa i ka'ōpona cider vinegar a hiki ke lilo i hua maikaʻi no ka hanaʻana. ʻO kaʻoiaʻiʻo, he loiloi i paʻiʻia ma ka Journal of Functional Foods iʻike i nā kānaka olakino e pilikino ana i ka diabetes type 2 i komo i loko o 8 mau'elemu o Bragg Organic Apple Cider Vinegar Drink Sweet Stevia no nā pule he 12 a hiki i ka hoʻohaʻahaʻa nui o ka hoʻokēʻaiʻana i ke koko koko ma mua o ka pūʻulu papa . Hōʻike nā mea kākau e hoʻohui i hoʻokahi walekē punetāʻau iʻelua manawa i kēlā me kēia lā e hiki ke kōkua i ka ho'ēmiʻana i kaʻaiʻana o nā koko.
ʻOiai he mea hikiʻole paha i ka wīne i ka wīnaʻi lāʻau he mea lapaʻau no ka maʻi diabetes (ʻaʻohe meaʻai),ʻaʻohe pilikia i ka ho'āʻoʻana. Hoʻopili i kahi'ōleʻaleʻa apple cider i kāu huamoa hou a hoʻokomo paha i kāu kinetona.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Mele
He mea maʻalahi ka'ōpala. Hiki keʻaiʻia i kēlā me kēia lā o ka lā a hoʻohuiʻia i loko o nāʻanoʻai.
Eʻoki i nā'ōhiʻa a hoʻolei iā lākou i loko o ka'ōmole me ka kinamona, aiʻole ka'āpana'ōpake a pau loa me ka yogurt a me ka'ōpala. Hoʻopili i nā'ōleʻa i kāu huamataina no kaʻaina awakea a hoʻokomo i nā'ōla i loko o kouʻaoʻao i mea e hoʻomaluʻia ai e like me ka moa moa, turkey, a puaʻa paha.
Hoʻohana pūʻia nā'āpala i ka nui o nā mea i kahuʻia, e like me ka berena a me nā meaʻai. ʻO nā papa i hoʻolakoʻia me nā'ōʻahi, ua kapaʻia he Norm Normad.
I ka wā e kuke ai, hiki i ka'ōʻauʻawaʻawa ke hoʻohana i mea pani no ka momona, e hoʻonui i ka mahana a me ka palupalu me kaʻole o nā calories i hoʻonuiʻia.
Nā Recipes me nā Mele
- ʻO Apple'Oʻokiʻoki Kupa
- ʻO Beet, Carrot, a me ka waiʻo Apple
- ʻO Beet a me ka Salamela Apple
> Kālā:
> American Cancer Society. ʻO Quercetin.
> Daniels, Steven. ʻO ka mea hoʻokele punahele-usa.com ka mea inu waina e hōʻike ana i ka hiki i ke kōʻana o ke koko.
> Linus Pauling Institute. Nā Micronutrients no ke olakino.