Kāleka i Potatoes, Hash Brown, a me Fries Farani
He kiʻekiʻe ka pīpī i ka mākiko a ua hana lākou i kekahiʻano o ka inoa maikaʻiʻole ma muli o ka kaulana o nā meaʻai liʻiliʻi-kaumaha a me nā pāʻina Paleolithic paʻakikī . Akā,ʻaʻole maikaʻi nā'aleʻaleʻa i kou olakino i kou wā e nānā ai i kāu mau'āpana. Hiki i ka pīpī ke maʻalahi i ka meaʻai maikaʻi a ināʻoe e komo i nāʻili, he kumu maikaʻi lākou o nā fiber a me nā huamato C.
Nānā Mea Ola
| Hoʻopukaʻia ka mea kanuʻo Potato | |
|---|---|
| Ka lawelaweʻana i ka Lākiō 1 Pāʻina Potium me Peel | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 159 | |
| Ke Kalo mai ka momona 2 | |
| Ka Honua Nui 0.22g | 0% |
| 'Aluʻu Wai Loa 0.1g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 17mg | 1% |
| Pōnaehana 919mg | 20% |
| Nā Carbohydrates 36g | 28% |
| Dietary Fiber 4g | 15% |
| ʻOihana 2g | |
| Pauna 4g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 22% | |
| Ke kaomi 3% · Ke kaumaha 10% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO kahi'alalala'alala hoʻokahi he kumu maikaʻiʻo iaʻelua mau huaora C a me ka pālolo pākīkoka a he mau calorie kona ma lalo o 160. ʻOiai ua kiʻekiʻe nā kinipōpi i nā'ōpokōkū mai ka mākiko, ua emi lākou i ke kōpaʻa, ka momona, a me ka sodium.
Nā Huakaʻi Ola
He kiʻekiʻe ka paila i loko o ka pāhare potassium, kahi hana kū'ē i ka sodium e kōkua ai i ka hoʻoikaika i ke koko a me ka pale kau. He mea nui no ka hana maʻamau a me ke aʻalolo. Ponoʻia ka Vitamona C no ka hana maʻamau o ka'ōnaehana kūlohelohe, kaʻoki koko a me nā mea pili paʻa me nā paia o ka moku.
Nā nīnau maʻamau
ʻAʻole anei heʻino iaʻu ke starch i kaʻaila?
ʻO kaʻoiaʻiʻo, ua kiʻekiʻe ke kīlaʻau i ka mākiko, kahi kahi i loaʻa ai ka nui o nā calories. ʻO ka mea me ka mākiko,ʻo ia kahi waihona waihona o ke kō a me ke kino o kou kino i kaʻeliʻana a me ka hōʻona. Ināʻoe eʻai i kahi pālaʻi piha i ka mea kanu me ka meaʻokoʻaʻole, hiki iāʻoe keʻike i ka hopena nui o kāu mau koko koko. Akā, ke'ōlelo nei au,ʻaʻole eʻai i kahi mea'ē aʻe he kiʻi nui o ka uala no kaʻaina ahiahi.
E like me ka mea maʻalahi kaʻaiʻana i hoʻokahi pōpō no kaʻai.
Hiki iāʻoe ke paio i ka kolo koko i ka lawelaweʻana i kāu mauʻuala i hapa o ka palaoaʻai. E like paha me kahi'āpana o ka waimāmā a me nā'ōlaʻi pīpī a me kahiʻaoʻao o nāʻele uliuli. ʻO ka hoʻohuiʻiaʻana o ka protein mai ke kaumāmona a me ka fiber mai nāʻele uliuli e ho'ēmi i ka digestion a me ka absorption o ka māka.
ʻAʻole iʻoi ke kīlapai i ka calories?
ʻAʻole,ʻaʻoleʻo ia. ʻO kahi o nā māla pālahalaha hoʻokahi he 150 ka 160 calories. Ke hele mai nei nā calorie nui mai nā meaʻeleʻele e hoʻohana ana i nā meaʻilihune, ma o ka hohonuʻana hoʻi ia (e hoʻomaopopoʻoe i ka paʻi Farani a i kaʻuala) a kanu paha iā lākou ma lalo o nā hīniʻi a me ka pua.
Ināʻoe e nānā ana i kou kaumaha, ponoʻoe e noʻonoʻo i ka mea āu e kau ai i kāu mauʻuala. ʻOi aku ka maikaʻi me ka salsa, nā'ōmaʻomaʻo'ōmaʻomaʻo, aiʻole ka momona o nā meaʻono i hoʻemiʻia.
ʻAʻoleʻo ka'ailala i loko o ka acrylamide aʻaʻoleʻo ia e weliweli?
ʻO Acrylamide kahi meaʻona i hanaʻia i nā meaʻaiʻai'enela i ka wā e hanaʻia ai i kukeʻia paha i nā mahana wela. Ke pili nei ia i nā kīlaʻau a me nā meaʻai'ē aʻe. Ua hōʻikeʻiaʻo Acrylamide i ke kumu o ka maʻiʻana i nā holoholona, akā,ʻaʻole mākou iʻike i nāʻona o ka hōʻikeʻana o ka'ānelamolaide he mea weliweli ia no nā kānaka. ʻO ka nui o ka acrylamide āu e kiʻi mai ai mai ka uala mai i ka nui o nā mea i aʻoʻia i loko o nā mea hana holoholona.
ʻO ka hoʻouluʻana a me kaʻuala o kaʻuala ma nā welawahie no ka wā lōʻihi e hiki ai ke hoʻonui i ka acrylamide, akā, e hoʻemiʻia kēlā mau pae i ka manawa i hoʻoppalaʻia ai ka lelo a iʻole e mālamaʻia me nā solutions antioxidants .
A pehea e pili ana i ka solanine,ʻo iaʻino?
ʻO ka paila kekahi o kaʻohana Nightshade o nā huaʻai, a me nā'ōmato, eggplants, a me kekahi mau mea ulu'ē aʻe.
ʻO nā hoʻomaha liʻiliʻi kekahi mau mea liʻiliʻi o kahi mea i kapaʻia he solanine. Ua'ōlelo kekahi poʻe ua nui kaʻili o keʻano o ka arthritis i ka wā eʻai ai lākou i nā mea kanu a me nā mea kanuʻo Nightshade. Akā,ʻaʻole i loaʻa i ka noiʻi kekahi pilina nui i waena o kaʻeha a me ka solanine rhumatoid.
ʻO ka nui o nā solanine āu e lawe mai nei mai ka uala mai,ʻaʻole i lawa ka nui o kāu meaʻai a keʻoleʻoe eʻai i ka'ōlaʻiʻulaʻula aiʻole nā ulu e hiki ke ulu mai ka'ōlaʻau e noho puni nei no ka lōʻihi. Maiʻaiʻoe i ka'ōmaʻomaʻo'ōmaʻomaʻo. Hāʻawa lākou i kaʻawaʻawa a me kaʻino.
Ke kiʻi a me ka mālamaʻana
Hiki iāʻoe keʻimi i nā'ōlaʻiʻuala ma ka māhele huahana o ka hale kūʻai.
ʻO nāʻano maʻamau keʻokeʻo, he melemele a me ka'ulalaʻulaʻula aʻike pahaʻoe i nā mea uliuli. He like nā mea likeʻole a pau, akā, heʻano liʻiliʻi paha nā mea lewa no ka mea he mea nui ia e koho i ka'ailala e pili ana i kāu hoʻomākaukauʻana iā lākou.
E koho i nā'ōlaʻau i loaʻa kahi'ōlelo paʻa, me kaʻole o nāʻoki aʻikeʻole paha. E mālama iā lākou i kahi maloʻo, maloʻo a pouli. Hiki iāʻoe ke hoʻooho iā lākou akā hoʻololiʻia kaʻono i kahi mea. Hiki ke mālamaʻia ka paila no nā pule hebedoma, akā hiki ke ulu. Inā kū kēlā, eʻokiʻoki wale i nā puka i waho ma mua o ka kukeʻana.
ʻO ka nui o nā hale kūʻai kūʻai e lawe i nā mea kanu'alalapa, nā'alaʻula, nāʻuala paʻipaʻi a me nā hua waina Farani e wela ai i kāu umu. E nānā i nā'ōʻaiʻaiʻai e nānā i ka heluʻana o ka nālo i ka wā e kūʻai aiʻoe no kēia mau mea.
Kāhua'Ōlelo
ʻO ka pilikia nui me ka uala ka mea hikiʻole ke lilo i ka lāʻau i ka wā e puhiʻia ai, i lilo ai i mau mīkini, aiʻole i kālepaʻia i loko o nā wahie, ka pipi, aiʻole ka paʻakai. E hoʻohālikelike i ka heluʻana i nā calori no kahi mea kanu'ulala i ka wā e hoʻomākaukau ai lākou i nā mea olaʻole:
- 1 ka'atila salame he 358 calories
- 1ʻoihanaʻoihana o French fries iʻoi aku i 300 mau calories
- Loaʻa i ka kapu kapu kapu 470 kalo
- 10ʻO Tater Tots he 180 calories
- 1 ka'ailala pālaha he 240 kalola (ʻo ia me ka leiʻole e hiki ke hoʻonui i ka 100 i 200 mau calorie)
- 1'anea o ka'ōlaʻa'ūlapa he 155 kaloka (akā, hiki i kahiʻeke piha ke loaʻa aku i ka 1,000 calories)
Nā Huakaʻi Ola e hoʻomākaukau ai i ka Pāla
ʻO ka pili kokoke i ka nohoʻana o kaʻuala no ka liloʻana i ka leloleʻa maoli,ʻoi aku ka maikaʻi noʻoe. ʻO ka'ōpū, ka'ōpala a me ka pālaʻiʻuala maikaʻi loa. Eia kekahi mau manaʻo:
- E lawelawe i nā kīlaʻau i hoʻolapalapaʻia me ka salsa a me ke broccoli a pāpī i hoʻokahiʻeke o ka palaoa i kuʻiʻia ma luna.
- E hana i ka umu-ka 'aila' i ka momona a me nā calories.
- E hana i nā pākī'ūlapa me kaʻailaʻono momona momona, ka waiū me ka momona.
- ʻO ka pīpī i hana i ka mīkini'ewe i lokoʻole o nā acrylamides. E mālama iā lākou e like me kāu e hoʻolaha ai i ka uala.
- E ho'āʻo i ka'ōlaʻi'alala me oregano a i Rosemary.
- E hoʻopili i nā'ālala (me nāʻili) i nā hulu a me nā wāwae.
ʻO ka meaʻai hoʻomaʻai
He meaʻoluʻolu kēia mau mea hoʻomanaʻo, hiki ke maʻalahi, a mālama i ka maikaʻi maikaʻi o kaʻuala:
Nā kumuhana:
Nā Papa Hana Hoʻonaʻauao o ka Moku'āina, National Cancer Institute. Acrylamide ma ka meaʻai a me ka maʻi.
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. NāʻAhaʻIkepili Kūʻai'Alahui USDA.