Nā Huakaʻi Ola, Naila MeaʻIke, a me nā Recipes Low-Carb
ʻO nā pīnī'ōmaʻomaʻo, nā kui, nā pīpī pīpī-ʻoiaiʻoe i kāhea aku iā lākou, heʻano like lākou a pau, a he nui kā lākou e hāʻawi mai iā mākou i keʻano o ka meaʻai no kahi liʻiliʻi loa o nā huaʻaleʻa. ʻAʻole i like ka pilina o nā piʻiʻeleʻele i kaʻano'ōmaʻomaʻo akā he haʻahaʻa wale nō naʻe i nā pahu.
ʻO ka'ōmaʻomaʻo'ōmaʻomaʻoʻo kaʻoiaʻiʻo
ʻO ka legumesʻeleʻele'ōmaʻomaʻo, e like me nā pīni a mākou eʻai pinepine ai i ka 'ai a me ke kalo paha, e like me ka pīkī koʻi a me ka piʻi pī.
ʻO kaʻokoʻa,ʻo ia wale nō kaʻai o ka pīni'ōmaʻomaʻo i hiki keʻokiʻia i mua. Ināʻoe e ulu ana i nā pīniʻeleʻele i loko o kāu māla aʻokiʻole i ka manawa, hiki iāʻoe ke waiho ma luna o ka mea kanu a ulu lākou a maloʻo. Ma hope o kēlā mea, hiki iāʻoe ke kuke aʻai i nā pāʻaha e like me kāu e hana ana i nā momona'ē aʻe.
ʻO Carbohydrate, Fiber, a me Kaloka Helu
Kūleʻa nā pīkāle Green i nā pākoki a hiki ke hoʻonui i kahi fiber i kāuʻai.
- 1½ kīʻaha o kaʻeleʻeleʻele'oti ((ma kahi o 10 mau "4"): 2.3 grams o ka waiwai (net) me nā'ōpona me 1.5 grams o ke fiber a me nā calo 17
- 1½ kīʻaha o ke kuke i'ōniu'ōmaʻomaʻo: 3 grams o ka'apena (net) mau'ōpelu me 2 grams o ke fiber a me nā calo he 22.
- 1 kapu o 1/2 "mau'āpana'ōmole polina: 4.3 grams o nāʻona (net) a me ka 2.7 grams o ke fiber a me nā calorie he 31.
Glycemic Index
ʻO nā beans'ōmaʻomaʻo he index glycemic haʻahaʻa (15), a he mea ia e lilo ai i mea maikaʻi loa no nā kānaka me ka maʻi diabetic a iʻole kaʻai pāʻani liʻiliʻi.
Nā Huakaʻi Ola
ʻO nā pīkāle Green he kumu maikaʻi loa ia o ke fiber, ka huaʻa K, a me ka beta-carotene (a me nā huahelu'ē aʻe); he kumu maikaʻi o ka huaʻa C, a he kumu maikaʻi o ka folate a me ka manganese. Aia nā loko iʻa he nui o nā meaʻai'ē aʻe e like me nā pālolo potassium, hao, lutein, a me B, a me nāʻano phytonutrients e like me flavonoids antioxidant.
Aia nāʻanoʻeleʻele pili i ka'ōmaʻomaʻo likeʻole i nā'ōmole'ōmaʻomaʻo, no laila, inā ua'eleʻaʻoe i nā lau, e ho'āʻo i nā'ōmaʻomaʻo'ōmaʻomaʻo no ka loli.
Ke koho a me ka mālamaʻana
E koho i nā pīkī kūpaʻa a laumā me nā wahiʻeleʻele aiʻole nā wahi momona. Ma ke kūpono, ponoʻoe e manaʻo he "hihia" i ka wā e haki ai iā lākou (ʻo ia hoʻi ka inoa "ʻo ka snap beans"). E mālama iā lākou i loko o ke kauwahi o ka pahu hauā, kahi e mālama ai i hoʻokahi pule. Mai holoiʻoe iā lākou a hiki wale i ka hoʻomākaukauʻana iā lākou eʻai. Ināʻaʻoleʻoe e noʻonoʻo hiki iāʻoe keʻai i mua o ka hewaʻana, hiki iāʻoe ke holoi a hemo.
Haʻawina Low-Carb
Inā ua luhiʻoe i kaʻaiʻana i nā pīni'ōmaʻomaʻo'ōmaʻomaʻo likeʻole, he nui nā hopena'ōmaʻomaʻa'ōmaʻomaʻo i komo i loko o ka mea haʻahaʻa me ke kīpona, e like me ka'ōniu pīniu me ka'atihi kohi , ka uku pākekeʻehā-ʻeha , ke anuenue , a me ka moa ( aiʻole ka'āpana) pīkī pie . E hānai iā lākou me kahi riki a kāpīpī iā lākou me ka liʻiliʻi o ka pepa lemoni he ala maikaʻi nō hoʻi e hoʻololi i nā mea.
> Kālā:
> Ke Keʻena Consortium o Kaleponi. 'Ohiʻona 101: Glycemic Index of Foods.
> Ke KeʻenaʻOihana HuiʻAmelika Hui PūʻIa (USDA), Keʻena HanaʻImi. Nānā Kūlohelohe Nūhou no ka Papahana Kūmole, Release 28, 2016.