Nā Calories a me ko lākou mau Huakaʻi Ola
ʻO ka'ōpiopio he huaʻona momona o ka momona. Manaʻoʻia heʻai nui , aia nā'ōpiopio i nā waiwai i manaʻoʻia e kōkua i ka paleʻana i ka maʻi maʻi, ka maʻi make, a me ka maʻi diabet. ʻO Blackberries keʻano o kahi hui o nāʻano phytochemical i kapaʻia he anthocyanins, i mahaloʻia no ko lākou kūlana hiki ke pale i nā pūnaewele mai kahiʻinoʻino liʻiliʻi.
ʻO ka hohonu o ka poni poni ka mea i hoʻonui i ko lākou mana hana antioxidant. He kumu maikaʻi loa lākou o ka fiber, ka huaʻaa C, a he mau lā ka nui o ka manganese .
| ʻO Blackberries Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 cup (144 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 62 | |
| Ke Kalo mai ka momona 6 | |
| Ka Honua Aʻo Loa 0.7g | 1% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.4g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Paila pūnaewele 233.28mg | 7% |
| Carbohydrates 13.8g | 5% |
| Palepa Dietary 7.6g | 31% |
| Nā Kupa 7g | |
| Pauna 2g | |
| ʻO ka Vitamin A 6% · Hua'ōlelo C 50% | |
| Paʻi Kaomi 4% ·ʻIke 5% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka Blackberries kahi liʻiliʻi o nā calories no ka nui o nā hua. Hoʻokahi kīʻaha o nāʻeleʻele he 62 calories, 13.8 kemu o ka carbohydrate, a me ka 7.6 grams o ke fiber. ʻO ka RDA no ka fiber he 25 a 38 kaomi i kēlā me kēia lā, no laila,ʻo kahi kīʻaha o nāʻeleʻele e hāʻawi iāʻoe i ka hapakolu o kāu mau kiko i ka lā a pau. No nā kānaka me ka maʻi diabet, ke paipai nei mākou i ka laweʻana i nā huaʻawaʻaʻole wale nō no ka maikaʻi o ka maikaʻi, akā, hiki ke piha pono i nā mea momona a me nā maʻi fiber a hiki ke hoʻomau i nā suʻi koko.
Nā Huakaʻi Ola o Blackberries
He kumu maikaʻi loaʻo Blackberries i ka lāʻauʻona C a me ka manganese, a me kahi kumu maikaʻi o ka lāʻauʻea K. Hāʻawi lākou i nā pūhui antioxidant nui, nā anthocyanins a me nā flavonoids'ē aʻe e hoʻonui ai i ka hana hoʻomanaʻo. Ke hōʻikeʻia kekahi mau hōʻike e hana nā anthocyanins i nā ala ala hōʻailona a me nā hana kamepiula e hiki ke hoʻopau i nā maʻi a me ke kōkua i ka mālama ola.
Nā nīnau kūikawā no ka Blackberries
Hiki anei i nā pōpilikia keʻeha i kou mau niho?
ʻAʻohe mea kānaluaʻo Blackberries eʻai i ka meaʻai nui, akā naʻe,ʻo kaʻai pinepineʻana iā lākou e hoʻopili i kou mau niho. Hiki i ka hue hohonu e kōkua ai e pale i kou olakino hiki ke hana i kaʻokiʻana, me kaʻikeʻole i ka pauʻana o ia mea (holoʻokoʻa, mīkini, jelly, a jam paha).
No ka paleʻana i ka paleʻana, maiʻae i ka hoʻomauʻana i kou waha no ka lōʻihi. Inā e inu anaʻoe i ka luliluliʻana me nāʻanoʻeleʻele, e hoʻohana i kahi mauʻu. Ma hope o ka hoʻohuiʻana, e hoʻomau i ka wai, a pāleho i kou mau niho a iʻole ka pale kaua e pale ai i ka hopena.
Ke kiʻi a me ka mālamaʻana i Blackberries
Inā hiki iāʻoe ke komo i ka hukiʻana iāʻoe iho i nāʻeleʻele-hele no ia mea. ʻO ka manawa no ka pōnele i ka mahinaʻo Iune a hiki i ka mahinaʻoʻAukake. Inā kūʻaiʻoe i ka hua mai ka hale kūʻai, e hoʻomaopopoʻoe i ka kūʻaiʻana i nā mākoki i mea hou eʻai kokeʻia aiʻole i ke kāneto. ʻO ka kūʻaiʻana i nā hua maloʻo maloʻo he mea ia e loaʻa ai iāʻoe ka pōmaikaʻi,ʻo ia hoʻi nā hua maloʻo maloʻo i ka hau hou. ʻO kaʻoiaʻiʻo, uaʻikeʻia e nā noiʻi e hiki i nā huaʻaina a me nā huaʻai momona ke hoʻonui i ko lākou mālamaʻana i nā meaʻai.
Ināʻoe e hoʻolālā i ke kūʻaiʻana i nā hua hou, e hoʻonāuki mua iā lākou. ʻO nā lālā pīla maikaʻi kahi maikaʻi loa. Ināʻaʻole lākou eʻala, makemake pahaʻoe e hele i luna.
ʻO keʻano,ʻaʻole lākou i'ōleo i ka wā i kohoʻia ai lākou. Hoʻomaʻo ka uluʻana o Berries ke kohoʻia.
E nānā no ka poʻe iʻaʻahu keʻokeʻo aʻaʻohe māhele mālamalama. E hoʻohuli i ka pahu ma luna a nānā i ka lalo o ka pōʻai no ka ula. Ināʻikeʻoe i ka pala,ʻaʻoleʻoe e kūʻai i nā hua, e like me ka'ōpala e hōʻike ana ua hoʻomaka nā hua e hao.
Hiki i nā huaʻala hou ke mālama mau i loko o ka friji no kekahi mau lā. No ka mālamaʻana i kā lākouʻahu a pale i ka hao a'āwili paha, e kāpae i ka holoiʻana a hiki i ka manawa pono eʻai. Inā kūʻaiʻoe i nā hua hou aʻaʻoleʻoe e hoʻolālā eʻai i ia mau mea, e kau i loko o ka pahu pale ma ka pahu hau.
Nā Huakaʻi Ola e Hoʻomākaukau i nā'Aleʻele
Hiki keʻaiʻia i nāʻanoʻeleʻele. E kāpīpī i nā huaʻokoʻa hou a iʻole kaʻalani ma luna o ka meaʻai, ke kalo a me kaʻulaʻula. E hoʻoulu i nā hua i nā huapalaa, nā kīpala, a iʻole nā hua i hoʻokomoʻia i loko o nā mea i hoʻomoʻaʻia no ka fiber i hoʻokomoʻia, ka huaora, a me nā minela.
Recipes Me Blackberries
ʻAʻoleʻoe e noʻonoʻo i ka nui o nā mea e hiki ai iāʻoe ke hana me ka wīwī . E nānā i kēia mau leka, mai ka hana maʻamau i ka "noonooʻana ma waho o ka pahu,"ʻaʻoleʻoe e hōʻeha.
> Kālā:
> Kamaliʻi, Margie. ʻO nā meaʻaʻohe mea hōʻailona. ʻO Colgate Oral Care Center. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/teeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, Maris. 4 Keʻano o nā meaʻai e kōkua ai e kākoʻo i kou hoʻomanaʻo. American Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, Victoria. ʻO ka'ōlelo kūpono no nā Anthocyanins Complex Compounds me nā mana kōpana mana he nui. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.