ʻO kahi hoahānau pili loa i nā'aliki, ua piha nā kini i nā meaʻai
Ua piliʻo Leeks i nā'aleka a me ka laukale a hele mai mai ka papahanaʻepekema likeʻole o nā lālā kanu,ʻo Allium . Aia i loko o nā Leeks nāʻano hoʻopikohana pono likeʻole e like me nā lālā'ē aʻe o kēia pūʻulu, akā naʻe,ʻaʻole nui nā haʻawina e pili ana i nā pono olakino o nā leka.
He meaʻono kaʻono like me ka'ōʻano. Ma kona kūlana kūʻokoʻa, heʻeleʻele a kūpaʻa ka mea kanu.
ʻAʻoleʻoe eʻai i nā lau'ōmaʻomaʻo uliuli mau loa i nā'āpana'ōmaʻomaʻo keʻokeʻo me ka māmā.
ʻO Carbohydrate a me Fiber Counts no Leeks
Ua nānāʻiaʻo Leeks i ka mea kanu kaʻa i kaʻaʻai piha i nā huaʻai.
| ʻO hoʻomākaukauʻana o nā leka | Ke helu neiʻo Carb, fiber a me ka calorie |
|---|---|
| 1/2 kīʻaha o nā lau wili | 6.5 ka 'ōmene o nā pūpūʻupena , 1 o kaʻili gram, 28 calories |
| 1/2 kīʻaha kīlaʻi i kālaiʻia | 3 kalamani o nāʻupena net, 1 gram o ke fiber, 16 calories |
| 1 'auneke o nā wili liʻiliʻi | 3 kalamani o nā pūpū neti, 1 gram o ke fiber, 17 calories |
Glycemic Index a me ka Load no nā Leeks
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko. E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka hua'ōlelo glycemic o nā louks. Ua hana nā Dietitians i nā manaʻo kumukūʻai e pili ana i kekahiʻikepili i hōʻiliʻiliʻia.
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose.
Ma muli o ka hoʻoholoʻana o ka load glycemic ma luna o ka index, he mea paʻakikī e hoʻoili i kahi kaumaha glycemic i nā leka.
| Hoʻolālāʻiaʻo Load Glycemic o Leeks |
|---|
| 1½ kīʻaha o nā leka kau āpau: 3 |
| 1/2 kīʻaha kīlaʻi i kīpalaʻia: 2 |
| 1 oʻawa o nā wili wili: 2 |
Nā Huakaʻi Ola o nā Leeks
He puna maikaʻi loaʻo Leeks.
ʻO ka nui o ka'ōmaʻomaʻo eʻaiʻia, ka nui o ka huaʻa K, ka huaora A, ka manganese, ka huaʻaʻau C, a me ka'ōpala. He mau punahele maikaʻi nō hoʻi nā mea'ē aʻe e like me flavonoids a polyphenols, e hiki ai ke pale i nā pūnaewele mai ka pōʻino, ka maʻi liʻiliʻi o ka maʻi kalapū, a me nā pono'ē aʻe. ʻOi aku ke kiʻekiʻe o nā wēwē ma keʻano kāpena i kapaʻia kaempferol, i hōʻikeʻia he pale no nā mea o kā mākou ipu koko.
Pehea e kuke me nā'ōwele
Hoʻohana nuiʻia nā Leeks maʻEulopa,ʻaʻohe o lākouʻike i nā poʻe oʻAmelika Hema. He kohu ko lākou e like me nā aniani, akā, he iki aku. Hiki ke hoʻohanaʻia i loko o ka nui o nā hoʻolāʻau kahi e hoʻohanaʻia ai nā'ālaʻi, a he mea kupaianaha hoʻi i nā puʻu a me nā wāwae.
No ka hoʻomākaukauʻana i nā leka, eʻokiʻoki i nā'āpana'ōmaʻomaʻoʻoi loa, a laila eʻoki loa iā lākou no ka hoʻomaʻemaʻeʻana, e like me ke one i loaʻa pinepineʻia ma waena o nā pāpaku kokoke kokoke i ka pūpū. E kīki a kuke kuke e like me kahi aʻona.
Pākuʻi Low-Carb me Leeks
He nui nāʻai haʻahaʻa loiloi i hoʻokomoʻia i nā louks, me nā pīpī a me kahi salmon halaʻole, leek, a me mushroom quiche , e like paha.
Pehea e hoʻokuʻu ai nā meaʻai'ē aʻe?
ʻO kekahi koho iʻoi aku ka naʻauao ma mua o nā mea'ē aʻe e pili ana i ke kohoʻana i nā kohoʻai kai haʻahaʻa.
ʻO ka lehuay huaʻai a me nā hua a me nāʻanoʻano e like me ka maikaʻi. ʻO ka laweʻana i ka hope he hua nui,ʻo ka palaoa a me kekahi mau leloke a me ka waiū a me nā mea laʻau .
Nā kumuhana
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
- ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. "'Okihana Radical Absorbance Capacity (ORAC) o nā Mea i kohoʻia, Release 2. Mei 2010
- Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28.
- Xiao HB, Jun-Fang, Lu XY et al. Nā hopena palekana o ka poʻe keemplerol e kū'ē i ka hopena endothelial e ka hoʻonuiʻana i ka hanaʻana o ka meaʻenehana nitric a me ka emiʻana o ke kūlana dimethylarginine asymmetric. Ka Pepa HaʻawinaʻEpekema o ka Pilama Volume 616, Nā Mokuna 1-3, 15ʻAukake 2009, Pages 213-222.