ʻO nā meaʻona waina

ʻO ka inu waiʻalani ka meaʻoi loa eʻai ai i nā alala a hoʻohanaʻia me kaʻaina kakahiaka. Hiki ke maikaʻi iāʻoe no ka mea he kiʻekiʻe ia i loko o nā huaora, nā minera a me nā antioxidants e maikaʻi no kou olakino.

ʻO kekahi o ka wai o ka waiʻalani,ʻo ia ka huaʻai C a pau no ka lā a pau. ʻO ka waiʻawaʻawa hoʻi ka mea nui i ka potassium, a he kumu maikaʻi o ka folate a me ka limine,ʻelua o nā hua B-nui.

Akā, hiki i ka waiʻalani ke kiʻekiʻe loa i nā calories a me nā hamoʻaleʻa ināʻaʻoleʻoe e nānā i kāu nui lawelawe. Hoʻokahi kaona 8-ounce he 112 calories a kokoke i 26 grams o nā'ōpalu'aleʻa, no laila inā inuʻoe i ka'ōmole nui 20-auneke o ka waiʻalani, piʻi i kēlā mau helu.

Ma ka hoʻohālikelike,ʻeono 60 mau caloni, he 15 mauʻema o nā haʻalima a me 3 grams o ke fila. Akā he 70 milligrams wale nō huamaila ka nui. He nui ka nui, akā, e loaʻa ana iāʻoe kekahi mau huaʻaina C me kahi'ōmole o ka waiʻalani.

Nā Huakaʻi Ola

ʻO ka huamona C i loaʻa i kaʻalani he mea nui ia no nā paia o ka moku koko a me ka pilina pili i lalo o kouʻili. He mea nui no ka hana maʻamauʻole o ka'ōnaehana. ʻO ka Vitampa C he kumu hoʻohālike paha ia e hiki ai ke loaʻa i nā pono olakino ma ka paleʻana i kāu mau pūnaewele mai kaʻinoʻino liʻiliʻi.

ʻO ka waiʻona hoʻi he kumu maikaʻi o ka folate e pono ai no ke kāpili pūpū koko uila a e kōkua i ke paleʻana i kahi maʻi kīnā i kapaʻiaʻo spina bifida. A ua kiʻekiʻe ia i loko o nā mea nuiʻelua mineral, potassium, a me ka hao. Pono ka pāhana potassium no ka hana kuʻume a me ka mīkini, a hanaʻia e pili ana i ka sodium e mālama ai i ka pale o ke kino a me ke kahe o ke koko.

Nā nīnau kūikawā no ka huaʻaina

Hikiʻole ka waiʻalani e pale a hōʻolo paha i ke anu?

ʻAʻole paha. ʻOiaiʻo ka meaʻai C he mea nui no kaʻoihana kamepiula,ʻaʻoheʻike e hōʻike ana i ka inuʻana i ka waiʻalani e kōkua i ke paleʻana i ke anu aʻaʻole hoʻi e hoʻokuʻu i kāu pale. He mea nui e noho hoʻomalu i ka wāʻaʻoleʻoe e maikaʻi a inu i ka waiʻalani e hiki ke kōkua i kēlā.

E inu ana i ka waiʻalani e pale i ka kanesa?

Hiki paha i kekahi o nā pūpū i ka waiʻalani ke kōkua i ke kāpenaʻana i ka maʻi make, akā no ka mea,ʻo ka noiʻi wale nō i hoʻohaʻahaʻaʻia ma luna o nā holoholona laulā no ka mea,ʻaʻole iʻikeʻia inā inu ka waiʻawaʻawa a pale paha i keʻano o ka maʻi kanesa.

E inu ana i ka waiʻalani i mea e kaumaha ai ke kanaka?

Inā lōʻihi kāu mālamaʻana i ka loloric i kēia lā i kahi e pono aiʻoe e mālama a lilo paha i ka kaumaha,ʻo ka inuʻana i ka waiʻalaniʻaʻole ia e hoʻonui i ke kaumaha. Ināʻoe eʻai i nā calorie'ē aʻe ma mua o kou puhiʻana i kēlā me kēia lā, a laila e loaʻa iāʻoe ke kaumaha ma muli o nā calorie mai ka waiʻalani a iʻole kekahi mea'ē aʻe. E hoʻomanaʻo i ka nui o nā mea nui a hoʻonui i kāu calorie.

Eʻai wale wau i kaʻalani ma mua o ka inuʻana i ka wai?

ʻO kaʻalani ka mea i loaʻaʻole nā ​​calorie a me nā kaluka ma mua o ka waiʻalani, a heʻoi aku ka fiber. Akā,ʻaʻole i like ka nui o ka meaʻai C.

I ka wā e loaʻa ai ka huaʻai C mai nā kumu'ē aʻe e like me nā rūkeke, nā pepa a me nā huaʻokoʻa a me nā momona,ʻo ka hua a pau ke ala e hele ai.

Uaʻona houʻia ka waiʻalani i ka waiʻalani ma mua o ka kūʻai kūʻaiʻia?

ʻae ʻo ia nō. ʻO ka'ati no kaʻaʻa, hiki i ka waiʻalani hou ke loaʻa i kahi 50% o ka huaʻai C a aneaneʻelua manawa aʻoi aku ka palaʻa.

Hiki iaʻu ke inu i ka waiʻalani ikaika i ka wai calcium?

Ināʻikeʻoe he mea pinepineʻoleʻoe i ka hopena o kāu kelepona mai nā meaʻai e like me nā hua meaʻai, nā nati, nāʻanuʻu a me nā lau momona'ōmaʻomaʻo, a laila e inu i ka waiʻalani ikaika i kōkuaʻiaʻoe e hālāwai i kāu moʻomeheu.

Ponoʻoe e heluhelu i ka inoaʻo ka Mea Haʻuki Mea Ui i ka huahana eʻike i ka nui o ka momona hou āu e loaʻa mai kēlā me kēia lawelaweʻana. E hoʻomaopopo i kekahi mau lālā e hoʻomoʻi pū i ka huaʻaʻau D.

Ke kūʻaiʻana a me ka mālamaʻana i nā meaʻoni

He mea maʻalahi ka waiʻawaʻawa ma kahi hale kūʻai. Eʻimi i nā'ōmole a me nā pahu pahu o ka waiʻalani e pili ana i nā hua lawaiʻa aiʻole e koho i ka kānake maloʻo e hui pū me ka wai ma ka home. Inā makemakeʻoe i kahiʻano liʻiliʻi, hiki iāʻoe ke koho i ka waiʻalani i hui pūʻia me nā hua waina'ē aʻe, aiʻole inā he kumu ia e hiki ai iāʻoe ke kūʻai i ka wai me ka pulp aʻole ka pulp iʻole.

ʻO ka mea nui e pili ana i ke kūʻaiʻana i ka waiʻalani ke kohoʻana i ka 100 o loko o ka waiʻalani ma mua o nā wai inuʻalani i loaʻa wale kahi waiʻalani maoli (aʻaʻoleʻole). ʻO kēlā mau mea inu, he mau mea inuʻono wale nō ia aʻaʻohe nui o ka waiwai waiwai ma mua o nā kalo.

ʻOihana Hoʻonani Lauma

ʻO ka inuʻana i ka waiʻalani no ka'ōpōpō, hoʻokahi wale nō ala e inu ai i ka waiʻalani. E ho'āʻo i kekahi o kēia mau mea leʻaleʻa maikaʻi a maikaʻi e pili ana i ka waiʻalani me he mea'alapona:

• ʻO ka hauʻoliʻana i ka hauʻoli hauʻoli loa
• O Orange Oatmeal
• ʻO Peladālā a me kaʻalani Rice

ʻO kahi hua'ōlelo mai

ʻO kaʻaiʻana i nā alala he ala maikaʻi loa ia e loaʻa ai kāu mau lā o ka huaʻaila C a me ka pālolo, me ka fiber. ʻOiaiʻo ka nui o nā'ōwili e pau i ka wai i ka manawa kakahiaka, nui nāʻano e loaʻa ai nāʻala hou i kou lā. Eia kekahi laʻana, hiki iāʻoe keʻai i kaʻalani ma ka lima e like me kaʻaina awakea, aiʻole e hāʻawi i nā'āpana alani i kahi salakeke i hoʻohanaʻia me kahi vinaigrette citrus citrus.

> Kālā:

> Franke, S. "Hoʻopukaʻalani a me ka hanu maʻi." Nutr Cancer. 2013; 65 (7): 943-53.

> Hyson, D. "He Hoʻohālikelike a me kaʻIkeʻIkepili o ka Palapala Hemolele e pili ana i ka 100% Fruit juice a me ke ola kanaka." Nuna Nutr. 2015 Ianuali 15; 6 (1): 37-51.

> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nūhou Nūnakino Nūnū Kūʻokoʻa no ke Kūlana Kūlana Kūlana 28."