ʻO ka Peanut Nutrition Facts

Ka Waikaina ma nā Peanuts a me ko lākou mau Huakaʻi Ola

ʻOiaiʻaʻole i liʻiliʻi ke kanikani i nā calories, hiki iā lākou ke lilo i hapa o ka meaʻai maikaʻi no ka mea he maikaʻi ia no kou puʻuwai a ua maikaʻi lākou no ka naloʻana a iʻole ka loaʻaʻana o ka kaumaha. ʻO ka lima lima o nā pīni he kumu maikaʻi o ka protein, fiber, nā momona maikaʻi, nā huama, a me nā mineral.

ʻOiai lākou he 'aʻa' i ko lākou inoa,ʻaʻole i ulu nā pīni i nā lāʻau no lailaʻaʻole lākou i pili i nā almonds, walnuts, a me nā hua pono maoli.

No kaʻohana legume kaʻohana Peanuts e pili ana i ka pua, nā pīni maloʻo, a me ka soy.

ʻO ka lawelaweʻana i nā'ōiwi ke like me ka hoʻokahi oceke, a iʻole he 28 mau pī. Pēlā paha e pili ana i ka nui o nā pī'elepili e kūpono i kou lima. ʻO kēlā piha o nā pīpaʻu he 166 kalolo ka nui,ʻo ka hapa nui o ia mea i loaʻa mai i ka momona,ʻoi aku ma lalo o 7 grams o ka momona.

Nā Huakaʻi Ola o ka Peanuts

ʻO ka'ōmaʻa he lāʻau maikaʻi no ka mea he kumu maikaʻi loa ia o nā'eleʻa momona momona e hiki ke kōkua i ke emiʻana i kāu hellesterol nui. Hiki i ka United States Food and Drug Administration keʻae i ka'ōlelo i'ōleloʻia ma hope nei e kauʻia ma luna o ka hōʻailona o nā meaʻai e piha ana i nā pī āpau a iʻole ka'āpala:

Hōʻike nāʻikeʻepekema akāʻaʻole ia e hōʻoia i kaʻaiʻana o kaʻai he 1.5 mau lā no ka lā o ka nui o nā hua'ōlelo e like me ka pīnika e like me keʻano o ka meaʻai ma ka momona momona a me ka cholesterol e hoʻemi i ka maʻi o ka maʻi. Eʻike i kaʻike kumu waiwai no ka momona momona.

Hoʻokiʻekiʻe pūʻia ka peanuts i kahiʻoihanaʻano nui e kapaʻiaʻo resveratrol.

ʻO Resveratrol he mea nui ka mea nui eʻoi aku ka mana o ka hana antioxidant.

Nā nīnau maʻamau e pili ana i nā peanuts

He mea maikaʻi ka mea maikaʻi no ka paukū kaumaha?

ʻAʻole iʻuʻuku nā peanuts i nā calories no ka mea he ikaika nui lākou. Akā i kou nānāʻana i kāu mauʻai,ʻai kaʻai iā lākou ke kōkua iāʻoe e hōʻemi i ka kaumaha . Hōʻike kaʻimi i nā kānaka eʻai ana i nā huapala a me nā pīni ke loaʻa nāʻili o nā kino haʻahaʻa .

Hiki paha iāʻoe ke noʻonoʻo i ka mea eʻai ai ka meaʻai i nā calorie e hiki ai ke kāpae i ka kaumaha. ʻO ka hopena o ke kumu, no ka nuiʻana o ka'ōpū i nā mea momona, protein, a me ka fiber maikaʻi,ʻo kahi mea liʻiliʻi wale nō e hoʻomāʻona i kou pōloli a mālamaʻoe i ka lōʻihi. ʻO ke kī o kaʻaiʻana i ka pīni a me ka liloʻana o ke kaumaha ,ʻo ia ke nānā pono i kāu mauʻoihana lawelawe.

ʻO ka manawa'ē aʻe e pōloliʻoe ma waena o nā meaʻai, eʻai i hoʻokahi ounce o ke pīkī. I ka hoʻonuiʻana i ka calories 166 i kou waihona i kēlā lā i kēia lā,ʻo ia ka mea e kōkua ai iāʻoe a hiki i kāu meaʻai e hiki ai ke hōʻalu iāʻoe i ka hanaʻana i kaʻai.

He mea liʻiliʻi paha e hiki ai i kēlā meaʻai ke mea maikaʻi no ka liloʻana a me ka loaʻaʻana o ke kaumaha. Akāʻoiaiʻoiaʻiʻo, hiki i kekahi mau pīni ke kōkua i ka hōʻonaʻana i kou makemake, hāʻawi lākou i nā calorie'ē aʻe a paipai i ka waiwai waiwai keʻaiʻia i ka nui.

He aha ka mea iaʻu e maʻi ai i nā peanuts?

ʻAʻole kahi mea eʻoluʻolu ai ka pāʻani pīnī. ʻAʻole lākou iʻikeʻoleʻia a hiki iā lākou ke lilo i mea weliweli loa. Ināʻoe e hōʻeha i ka'ōiwi, ponoʻoe e hōʻole i nā peanuti a me nā huahana i hanaʻia me ka pēa. Ke huhū nei kekahi poʻe e hiki ai i ka honiʻana i nā pīni ke hana i kahi pane.

Hiki i kekahi poʻe ke maʻi i ka pīnī keʻai i nāʻanuʻu lāʻau e like me nā'alemona, nā'ūkau, a me nā wāwae. Akā,ʻoi aku ka maikaʻi o ke kamaʻilioʻana me kāu kauka ma mua o ka hāʻawiʻana i nā pūpū lāʻau i kāuʻai. No ka 'ike hou aku e pili ana i keʻano e hoʻohana ai i nā meaʻaeʻa pīnī, e heluhelu i ke alakaʻi kai hānai pilikino.

Koho a mālamaʻana i nā Peanuts

Hiki ke'ānaiʻia ke kani me ke kani o ka'ōpū.

Hiki ke mālamaʻia i kahi mahana no kahi mahina aʻelua paha, akā, no ka nui o nā momona, hiki iā lākou ke holo rancid. He mea maikaʻi loa ke mālamaʻana i kēia mau momi i loko o ka pahu hauā kahi e hoʻopau ai i hoʻokahi makahiki, aiʻole ma ka paʻukena i kahi e mālama pono ai noʻelua makahiki.

Ināʻaʻoleʻoe e makemake e pili me ka pūpū, hiki iāʻoe ke kūʻai aku i nā momio i'ōwiliʻia. Hoʻohui pinepineʻia lākou i kaʻaila, i kaʻeliʻia i kaʻaila, i ka paʻakai, a hiki ke huiʻia me nā huaʻokoʻa. ʻO nā'ōpili'ōpili keʻoʻia ka hale paʻa i ka wā e mālamaʻia ai i loko o ka pahu i hoʻopaʻaʻia. I ka wā e weheʻia ai ka pahu, eʻoi aku ka maikaʻi o ka mālamaʻana i nā momi i loko o ka pahu frike no ka mālamaʻana i ko lākou leʻa a me ka hou.

Nā Huakaʻi Ola e lawelawe ai i ka Peanuts

Hiki keʻaiʻia ka pīni i loko o ka lima e like me kahi meaʻai. Hiki maikaʻi ka lima o nā'ōleʻa me ka'ōlē a iʻole kekahi wahi o nā hua liʻiliʻi kalo-loloa likeʻole i ka pua, i kahi pīpī aiʻole i kahi mau lūlū. Hiki ke hoʻohanaʻia ka peanuts i ke kukeʻana a hiki iāʻoe ke loaʻa iā lākou i loko o nā haʻalulu, me he mea ala ma ke kīnaʻi keʻiole, aiʻole e hāʻawiʻia i nā salama a me nā kīʻahaʻaoʻao. A, no ka mea, hoʻohanaʻia ka pīpī i nā kāwīwī i keʻano o ka pīkī paʻa.

Hoʻoponopono Peanut

Hāʻawi ka National Peanut Board i nā meaʻono a me ka maikaʻi e pili ana i ka peanuts:

• Kale a me ka mīkiniʻeleʻele me ka Peanut Vinaigrette
• Ka Peanut Trail Mix
• ʻO ka hua'alaina me ka Mint a me ke Peanuts

ʻO kahi hua'ōlelo mai

He meaʻai ka meaʻai a loaʻa iā lākou ka waiwai maikaʻi. Hoʻopili i nā pīni i kēlā lā i kēia lā a iʻole eʻoliʻoli i ka wai pīpī pēpē a me ka mea kanu awaawa no kaʻaina awakea.

_{Nā kumuhana:}

_{King JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Nīpī lāʻau a me nā pīkī he mau meaʻai o ka meaʻai maikaʻi." J Nutr. 2008 Sep; 138 (9): 1736S-1740S.}

_{Mattes RD, Kris-Etherton PM, Foster GD. "Ka hopena o nā'ōiwi a me nā nalu o ka lāʻau i ka kaumaha o ke kino a me ka poho kaumaha o ka mea kaumaha i nā mākua." J Nutr. 2008 Sep; 138 (9): 1741S-1745S.}

_{ʻO kaʻaiʻana a me ka lāʻauʻaiā oʻAmelika Hui PūʻIa. "Nā Koi Ola Ola a FDA." Hōʻikeʻia i ka lā 11 oʻAukake, 2016.}