Calories ma'Avocados a me ko lākou mau pono palekana
Hoʻokomo kekahi mau meaʻai i ka avocado i ka meaʻai nui. Hāʻawi kēia huaʻono i nā pono hauʻoli inā hoʻohuiʻoe i kāu meaʻai punahele. Akā, ināʻikeʻoe i ka meaʻai palekana, hiki iāʻoe ke kahaha. ʻO ke kalo i loko o nā avocados a me ka ihi momona ke kiʻekiʻe.
ʻO ka'Avocado Nutrition Facts
| ʻO ka'Avocado Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 avocado (201 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 322 | |
| Nā Kalo mai ka momona mai | 261 |
| Ka Honua Nui 29g | 44% |
| ʻOe 4.3g | 21% |
| ʻO ka momona momona 3.7g | |
| Pale Nui Loa 20g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 14mg | 0% |
| Pailakia 975mg | 27% |
| Carbohydrates 17g | 5% |
| Fihi Dietary 13g | 52% |
| Nalu 1.3g | |
| Pauna 4g | |
| ʻO ka Vitamin A 5% · Huapona C 33% | |
| Ke Komika 2% · Ke Ana 6% | |
| ʻO Ka Vitamin D 0% · Vitamin B-6 25% | |
| ʻO Ka Huaora B-12 0% · Kalesona 14% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka helu o nā calorie i loko o ka avocado e hilinaʻiʻia i ka nui. ʻO nā mea hana ponoʻole o ka avocado i kākauʻia ma ka lepili no hoʻokahi kīʻaha o ka'aeka pipi. Akā ua nui ka nui o nā hua'ōlelo.
Wahi a ka USDA Nutrient Database, aia he 322 calories ma kahi pākuʻi liʻiliʻi (201 gram). ʻO ka hua nui ka hāʻawi i kahi 30 momona o ka momona, 4.2 grams o ka momona momona, kokoke 20 grams o ka momona momona, 3.6 grams o ka momona polyunsaturated a 13.5 grams o ke fiber .
Akā,ʻaʻole pahaʻoe eʻai i kahi piha ākea i kahi noho hoʻokahi. No laila,ʻoi aku ka pono o ka nānāʻana i nā calorie avocado i ka hapalua keneta no kaʻikeʻana i ka hoʻohuiʻana o kāu calorie pākoma.
ʻO kaʻae kaloka no kēlā me kēia punetū
Ināʻoe e pālahalaha i ka papaʻoi aku o ka avocado ma kāu mea kanu lawaiʻa maikaʻi a iʻole e hoʻonui i kahi mea nui i kāu kācoʻa olakino e like me guacamole, e hoʻohana pahaʻoe i ka 30 grams a iʻole 2 punetēpō o nā hua. Loaʻa i nā kalo he 25 i kēlā me kēia hapalēkē o ka guacamole, no lailaʻoe e hoʻonui i ka 50 calories i kāuʻai.
ʻAʻole paha heʻanoʻino kēia,ʻo ia? ʻAʻoleʻo ia,ʻoiaiʻo ia ka nui o ka guacamole āu e hoʻohui ai. ʻO ka pilikia,ʻo ka hapanui o mākou e hoʻohui hou aku. Eia kekahi, hiki i kekahi mau guacamole ke komo i nā meaʻokoʻa'ē aʻe, e like me ke kī o ke kō.
ʻO ka'ōlelo maʻamau, hoʻokahi kaʻina oʻelua punetēpu o ka guacamole he 50 calories, 4.5 grams o ka momona (2.5 mau momona momona), 240 mg o ka sodium, a me 3 grams o ka waiʻaleʻa, a me 1 gram o ka protein.
I kou manawa e noʻonoʻo ai i ka nui o ka nui, hiki iā ia ke hoʻohui i ka hōʻailona i ka meaʻai.
Hiki ke hōʻiliʻili i kāu calories avocado i kēlā me kēia punetēpona, no ka mea pehea ka manawa e hoʻohana aiʻoe i ka punetune e ana i ka hua? ʻO ka hapanui o mākou eʻoki wale i ka'āpana a māhele i ka avocado i nā'āpana e loaʻa ai kahi makemake mākou. Ināʻoe eʻai i ka hapalima o ka avocado-ʻo ia kahi liʻiliʻi iho ma lalo o ka hapahā o ka hua-e hoʻopauʻoe i kahi 2 punetēpē o ka'awaʻaka a 50 mau calories.
Nā Huakaʻi Ola o'Avoconia
Inā nōʻoe eʻai i ka avocadoʻoi aʻe ma mua o kou pono, ke hoʻolako neiʻoe i kou kino me nā pono pilikino. ʻOi aku ka momona o nā'āpala i ka nui, akāʻaʻole lākou i kiʻekiʻe i ka momona. Akā, hāʻawi lākou i ka lāʻau olakino o ka momona momona , i manaʻoʻia he "momona" maikaʻi. Loaʻa nā momona momona a MUFA paha mai nā kumu ulu lāʻau a hiki ke kōkua i ka hoʻohaʻahaʻaʻana i kāu LDL a iʻole "kino" cholesterol. No kēia kumu, mahalo ka Academy of Nutrition and Dietetics e kohoʻoe i nā meaʻai me nā momona momona ma mua o ka momona momona.
Hāʻawi pūʻo'Avocados i ka fiber . ʻO kaʻaiʻana i nā meaʻai me ka fiber hiki ke kōkua iāʻoe e noʻonoʻo aʻoi aʻe. ʻO nā kaulepa hoʻomaʻamaʻa kūpono e'ōlelo pinepine i nā mea make eʻai i nā meaʻai me ke fiber e kōkua ai iā lākou eʻai iho i lalo a hana i ka pauku kalo e pono ai no ka pohō kaumaha.
ʻO'Avocados he kumu maikaʻiʻo ia o ka huaora C, ka huaʻa K, a me ka palahalaha.
ʻO'Avocados ma kahi Diabetes Diet Plan
ʻOiaiʻo nā avocados he mau'aleʻaleʻa, ua haʻahaʻa loa lākou ma ka helu o ka heluʻana o ka glycemic ma lalo o 15- aʻaʻole loa e hoʻouka i kāu kolo koko. ʻO ka'ōmole kiko'ī he pālākiō mai 1 a 100, me nā helu kiʻekiʻe e hōʻike ana i nā meaʻai e hoʻonui i kāu koko koko.
He koho maikaʻiʻo'Avocados i ka loaʻaʻana o ka maʻi maʻi, i keʻano ke hoʻohanaʻoe ia mau mea e pani ai i nā mea kiʻekiʻe kiʻekiʻe-glycemic. Hiki iā lākou ke hoʻohui i nāʻano maʻamau i kāu papaʻai i ka maʻi diabetes, aiʻole e hana wikiwiki e like me ke kuʻiʻana i ka hualaki, kāloti, aiʻole nā huaʻai'ē aʻe.
Ke manaʻo nei kaʻAhaʻAmelika Diabetes e pani i ka laʻau me ka avocado no nā lūlū kakahiaka, me ka hoʻohanaʻana ia mea ma luna o nā meaʻai a pau e like me ka palahalahaʻole o ka cholesterol, i nā salam, a me ka hanaʻana i nā meaʻai no kaʻaina ahiahi.
ʻO'Avocados a me ka Loss Lō
No ka mea, kiʻekiʻe nā calorie i nā avocados inā e hoʻohuli iā lākou mai kāuʻai? Inā alohaʻoe iā lākou, a laila,ʻaʻole. Hiki iāʻoe ke mālama i kēia mau meaʻai i kāuʻai, akā, ponoʻoe e noʻonoʻo i ka nui o kāuʻai.
Hiki iāʻoe ke hoʻohana i nā avocados ma kahi o nā pālahalaha a me nā kinipōpō e hāʻawi ai i nā mea momona maikaʻi, e like me ka pata a me ka margarine paha i loko o nā momona momona a momona paha. Inā lōʻihi kāu mālamaʻana i nā calories'aleleka i ka mana aʻai wale i ka punetine o ka avocado (aiʻole iki iki paha), e hana anaʻoe i kāu meaʻai i ka lokomaikaʻi.
Ke kiʻi a me ka mālamaʻana i nā'Avocados
Hāpai ka Papa Hass Avocado iāʻoe e hoʻohana i ka laulā aʻikeʻoe eʻike i ka hua maikaʻi loa. ʻO ka mea mua, e koho i kahi avocado me kahiʻeleʻeleʻeleʻele akā naʻe. E lawe i loko o ka poho o kou lima a hoʻomoho mālie. Inā hele mai ia i kahi pokole, uaʻo a ua mākaukau hoʻi e hoʻohana.
Hiki iāʻoe ke hoʻolako i nā'ōpala,ʻaʻohe lau i loko o ka pahu hau no 2-3 mau lā. No ka hoʻomaʻamaʻaʻana i kahi avocado e kau koke i loko o kahiʻeke pepa pepa me ka'ōlaʻa a me ka maiʻa no nā lā 2-3.
Ināʻoe eʻai i kāu avocado hoʻokahi wale nō punetū i ka manawa a ke inaina neiʻoe i kaʻaiʻana i kaʻai, hoʻohana i nā'ōlelo palekana palekana no ka mālamaʻana i kāu mau avocados. Nui nā meaʻai e kuke i ka lime a me ka wai lemonona i kā lākou hua i hiki ai iā lākou keʻai i kahi'āpanaʻuʻuku a mālama i ke koena no ka hope. Hiki iāʻoe ke hoʻokuʻu i kahi avocado, akā nui ka poʻe kuke i hoʻololi i ka hua o ka hua.
Pehea eʻoki ai a puhi i kaʻaeʻa
ʻO kaʻaiʻoi loa o kaʻaiʻana i ka avocado hiki ke wehe i kaʻili. E hoʻohana i kēia mau'ōlelo aʻo e kālai i kāu hua.
- E hoʻomaka i ka luna o ka avocado a laila e lihi i ke kaha mai ka luna a lalo. A laila hoʻohuli iā ia e huki i nā'āpanaʻelua.
- No ka weheʻana i ka lua, e kau i ka pahi i loko a'ōwiliʻia i waho, a laila hoʻolei. ʻO kēia ka hopena iʻelua hapa me kaʻiʻo o ka avocado unmangled.
- E kau i ka avocado ma nā lālani, i luna a lalo a ma hope i kekahiʻaoʻao e hana i ka mākāka. I kēia manawa, hiki iāʻoe ke kāpae i kēia mau pahu me ka puna a hoʻolei i ka peel.
- Ua makaukau nā'ōpala avocado e hoʻohana.
Nā Huakaʻi Ola e Hoʻomākaukau Avocados a me Avocado
ʻO ka pāpaʻi kapalapala he hōʻailona nui ia i kahi lawaiʻa maikaʻi a iʻole kāwele. Hāʻawi ia i kahi huaʻono a hāʻawi iāʻoe e hōʻoki i ka waiū a me ka mayo. Hoʻonui ka poʻe i ka avocado i ka omelet aiʻole ma kaʻaoʻao o nā hua i kōwiliʻia. E ho'āʻo i kēia mau hua'ōlelo'ōwili e komo i ka hua i ka nui o kāu mau meaʻai.
- ʻO Classic Guacamole
- ʻO ka'ōmole Lemon-Zested ma kaʻaʻaʻo Avocado
- ʻO kaʻaila Sala Maʻemaʻeʻo kaʻaila Avocado
- Hoʻolālā'AmoaʻOi
ʻO kahi hua'ōlelo mai
Hiki i nā'Avocados ke komo i ka meaʻai maikaʻi. ʻOiai lākou he momona a me nā calorie, he mea maikaʻi lākou no nā pālahalaha a hoʻohana i ka hana mayonnaise a iʻole nā meaʻokoʻa'ē aʻe i loaʻa ka momona momona. E nānā i ka nui o kāu mahele a hauʻoli i ka avocado inā pono.
> Kālā:
>' Avocados: nā meaʻono a me nā meaʻai . Ka HuiʻAi Moku KahunaʻAmelika. Pūnaewele. 2016.
> Koho i nā lāʻau maikaʻi. Ke Kulanui o Nutrition a me Dietetics. Pūnaewele. 2016.