Nā Calories ma nā Mākeke a me ko lākou Huakaʻi Ola
ʻO ka lālā, he meaʻono, maikaʻi, ulu nui i piha i ka huaora, a me nā antioxidants. Wahi a ke KōmikeʻIkeʻo Germplasm Resources (kahi o kaʻOihana Hana LimaʻAmelika Hui PūʻIa), aia he 103 mauʻano likeʻole a me nā hope o nā kumulāʻau rīkī. ʻO ka manawa kūpono no nā huapalapala,ʻo iaʻoʻApelila a hiki i Iune, akā i ka'ōleloʻana, e hiki iāʻoe ke loaʻa nā hua bale i kēlā me kēia makahiki.
A inā hikiʻole iāʻoe keʻimi i nā huapalaa hou i kāu mau māka kūʻai, hiki iāʻoe ke kūʻai pinepine i ka pahu maloʻo
ʻO ka lālā, he hua momona ia, kahi i loaʻa nā calories a me ka waiʻahu i loko o kahi'āpana nui. Hoʻokahi kīʻaha o ka huakeke i loko o 49 mau calories wale nō a hāʻawi i 3 g o keʻano o keʻano o keʻano o keʻano o ka'ōpū o ka naʻau a he 12 g wale nō ka waihā. Hoʻolako pū kekahi kīʻaha o nā huafona i ka waiwai o ka lā ma hope o ka lā. "Inā eʻimi anaʻoe e hoʻohui i kekahi mau mea i kāu manehola, hiki iāʻoe ke hoʻomaʻamaʻa i nā calories, fiber, a me nā huaʻaleʻa o kēlā me kēia mea: 1 nui (1 3/8-inch ) ka huapalapala: 6 calories, 0.4 kahe fiber, 1.4 mau gīpona.
Nā Huakaʻi Ola o nā Mākeke
ʻOi aku nā lālā i nā calories, waiwai nui i nā fiber, nā huameʻa a me nā minelala e like me ka huaʻa C, ka waikawa paila, ka pālolo pāpaʻa a ua hoʻopihaʻia me nā antioxidants, e like me nā anthocyanins, a me ka quercetin. ʻO ka fiber a me ka pālaʻau ma loko o nā kīkeke e kākoʻo ana i ke olakino. Ua pili ka pili nui o potassium me ka liʻiliʻi o ka hahauʻana.
Pono ka Folic acid i ka uluʻana o ka'ōpiopio a kōkua i ka hana a mālama i nā pūnaewele hou. Hiki ke kōkuaʻia ka nui o ka fiber i lalo i ka cholesterol a me ka meaʻai i loko o ka mea pālolo i ka mea e pale ai i ke kahe koko kiʻekiʻe a me nā maʻi o ka maʻi.
| Nā Strawberries Nutrition Meaʻai | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu, halves (152 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 49 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Hui 0.5g | 1% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.2g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Paila pūnaewele 232.56mg | 7% |
| Carbohydrates 11.7g | 4% |
| Dietary Fiber 3g | 12% |
| Kupa 7.4g | |
| Pauna 1g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 149% | |
| Ke Komika 2% · Kaha 3% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO Quercetin, kahi flavonoid i loaʻa i nā hua lūlū, e hoʻemi i ka hoʻonaehoʻana, a he mea kūʻokoʻa paha ka hoʻohaʻahaʻaʻana i ka atherosclerosis. Eia kekahi, loaʻa i ka quercetin nā hopena anticancer.
Hōʻike kaʻimi e hiki i nā meaʻai e loaʻa ana i nā anthocyanins ke pale aku i kekahi maʻi maʻi mau loa, e like me ka maʻi maʻi maʻi a me nā maʻi maʻi.
Hiki i nā huaʻopa ke loaʻa kahiʻenehana polyphenol kiʻekiʻe, kahi mea nui e hiki ke kōkua i ka ho'ēmiʻana o ke koko.
Nā nīnau maʻamau e pili ana i nā mauʻu
Makemake au e kūʻai i nāʻano hua bala?
Aia nā lālā i ka papa "dirty dozen". ʻO ko lākou'ōmaʻomaʻomaʻo he mea ia e pale i nā koena o ka pesticide, a hoʻolālā iā lākou i kekahi o nā hua o nāʻano pesticide. No laila, inā hiki, hiki paha iā ia ke kūʻai aku i ka lāʻau. Inā he kumuhana ke kumukūʻai, e hoʻoholo i ke kūʻaiʻana i nā kumulāʻau i ka wā āpau. Ināʻole, e noʻonoʻo i ka kūʻaiʻana i nā hua ulu maloʻo. A ināʻaʻole kahi o kēia mau koho, hiki ke kūʻai i nā sēlū maʻamau a hoʻomaʻemaʻe loa i ka mea ma mua o ka hoʻouluʻana.
Wahi a ka US Dietary Guidelines no nāʻAmelika,ʻo ka hapanui o nā kānaka e kānalua i kā lākou hua a me kaʻailaʻai (inā he mau mea hoʻomeheu paha) a hoʻomele paha i ka pilikia o ka maʻi maʻamau a mālama pono i ka kaumaha.
Hiki iaʻu keʻai i nāʻanoʻano ma kahi riku?
ʻAe,ʻo nāʻanoʻeleʻeleʻeleʻele i ka huapalapala he meaʻai a maikaʻi loa eʻai. Mai kiʻiʻoe iā lākou!
Ke kiʻi a me ka mālamaʻana i nā lālā
E koho i nā lauʻano e honi ai i nā meaʻono a nani, kalaʻula. E hoʻohuli i kahi pūnaewele a nānā iā ia no ka hana. Eʻae i nā hua waina i hoʻomaka e hoʻonui, no ka hoʻomakaʻana o kēia mau hua e luku i ka waiwai. Makemakeʻoe e hoʻokuʻu i nā hua e like me mushy no ka mea eʻikeʻia lākou he plump.
Pono i nā lālā e hoʻomau i loko o ka pahu hauā noʻelua aʻekolu mau lā. E kūʻai iā lākou me ka holoiʻoleʻia a hoʻoneʻe i nā hua i hōʻinoʻia e pale ai i ka palahalaha o ka lepo.
Hiki iāʻoe ke lawe iā lākou i waho a kau iā lākou ma luna o kahi pāpale aiʻole i kāwiliʻia i kāwiliʻia me nā kāwele pepa e hoʻoulu ai i ka lepo a hoʻouhi me ka mea'iliʻoniʻoni. E holoi i mua o ka hoʻohana.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā lālā
Hiki ke hoʻohanaʻia nā lālā i mea eʻono ai i ka yogura , ka nihi,ʻo ka mahana a me ka palaoa. Hiki ke hoʻohuihuiʻia i loko o ka polina, paʻipaʻi a kauʻia i loko o nā meli, nāʻaoʻaoʻaoʻao, a me ka salsa. ʻO kā lākou leʻaleʻa a me keʻano o nāʻano'ōpala nui ka mea nui e hoʻohui ai i nā koho hulina maikaʻi. He mau meaʻono ka mea maʻamau - hoʻopomoʻia i loko o ka moa baʻakai aiʻole ka makaleka maloʻo no kaʻonoʻono, kaʻai a me ka meaʻai.
Recipes with Strawberries
> Puna:
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.