He hua nuiʻo Banana i nā meaʻai, akā ua kiʻekiʻe hoʻi i loko o nā huapiʻa
Inā e ho'āʻo anaʻoe e hoʻemi i nā hamo a me ke kānā i kāuʻai, hiki paha iāʻoe ke noʻonoʻo ināʻo kahi pēlā ka mea maikaʻi loa no ka hua. ʻOiaiʻo kahi maikaʻi maikaʻi,ʻo ka maiʻa maikaʻi wale nō keʻanoʻono loa. E aʻo e pili ana i nā'ōpoki, ka sugar, a me ka hopena o ka maiʻa .
ʻO Carbohydrate, Fiber, a me Sugar Counts no Bana
ʻO kahi maiʻa he kōpaʻa. Eia nā helu:
- 1½ kīʻahaʻula i ka maiʻa: 15 grams maikaʻi (net) carbohydrate , 2 grams fiber, 9 grams sugar, a me 67 calories.
- 1ʻelima banana (7 inisi i 7 3/4 iniha ka lōʻihi): 27 grams kūmole (net) carbohydrate, 3.1 grams fiber, 14 grams sugar, a 105 mau calories.
- 1 banana nui (8 'īniha i 8 8'niha ka lōʻihi): 31 grams kūmole (net) carbohydrate, 3.5 grams fiber, 17 grams shuga , a me 121 calories.
- 1 puhi mai kahi'ē aʻe (9 inisi a lōʻihi): 35 grams kūmole (net) carbohydrate, 4 grams fiber, 19 grams ke kō, a me nā calo he 135.
Ināʻoe e ukali ana i kaʻai pāʻani liʻiliʻi, hiki paha iāʻoe ke palena i ka nui o nā maiʻa āu eʻai ai a ana i kāu mau haʻawina mai ka nuiʻole o ka banana mai waena. ʻO kaʻoiaʻiʻo,ʻo ka nui o nā banana i kūʻaiʻia iʻoi aku ka nui.
ʻO Glycemic Index no ka pēlā
ʻO ka helu glycemic (GI) he hōʻailona ia o ka wikiwiki o kahi meaʻai e hoʻonui ai i ke koko o kou koko, me ka glucose maʻemaʻe me ka GI o ka 100. E pili ana ka hua'ōlelo glycemic o ka maiʻa i kaʻele o ka maiʻa.
ʻO ka nui o ka huaʻaleʻa i loko o ka maiʻa uliuli ke hele mai ma keʻano o kahiʻano starch starch e nele i nā kānaka i ka enzyme e hōʻoki. I ka hua o ka hua, ua hoʻololiʻia ka starch i nā mea maʻi.
Ua piʻi mai kekahi mahele o ka "maile pihaʻole" me kahi index glycemic o 30.ʻO kahi o ka "maile liʻiliʻi" he "'ōmaʻomaʻo me nā'āpana'ōmaʻomaʻo" i hana i kahi GI o 42, aʻo kekahi'ē aʻe o ka maiʻa he 52.
Eia naʻe,ʻaʻole i hōʻikeʻia ka nui o nā haʻawina o ka maiʻa i keʻano me ka GI mai ka 46 a 70.ʻO kahiʻoihana he 52 i maʻa mauʻia i ka maiʻa.
Ka Lohi Glycemic o ka Panana
ʻO ka loli nui o ka meaʻai e mālama i ka nui o ka meaʻai. Aia nāʻai haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa i lalo o ka 10, aʻo 11 me 19. keʻano o ka laina. Me kēia ma ka noʻonoʻo, aia kaʻaina i ka palena haʻahaʻa.
- 1/2 cup of sliced banana: 6
Paʻi (7 'īniha i 7 3/4' īniha ke lōʻihi): 10
Pākino Banana
ʻO ka'āpana he koho pono. ʻO kahi pāʻani liʻiliʻi he pāʻaniʻia he 1.3 maumu o ka protein. He puna maikaʻi loa ka puna o ka hua Beta B6 a me kahi kumu maikaʻi o ka huaora C , potassium, a manganese. Hoʻokahi kaona maile he 17 pakeneka o kou waiwai o ka huaʻaina C, he hua kanu e kōkua iāʻoe e ulu a hoʻoponopono hou i nāʻiʻo a me nā maʻi hōʻeha a mālama i ka ola a me ka niho. ʻO ka Vitamin C kekahi mea kōkua i ke kino e hana i ke koko, kekahi pūmua nui no ka hanaʻana i kaʻili, ke kālaiā, ke kuʻuna, ligaments, a me nā kīʻaha koko. ʻO ka'ōmaʻomaʻo, aʻaʻoleʻole ka maiʻa, ka maiʻa i loko o ka starch maloʻo, ka mea i hōʻikeʻia e hāʻawi i ka huakino kino ma ka pā.
ʻO ka Pela Peʻe
ʻOiai paha he mea maikaʻiʻole, he hiki keʻaiʻia ka peelia maiʻa. Piʻi maikaʻi nā peels Pele a loaʻa nā kūlana he nui o ka vitamona B6, B12, magnesium, a me ka pālolo.
ʻAʻole maikaʻi nā peels ma keʻano o ka hua maiʻa akā hiki keʻaiʻia ma kahi likeʻole eʻai aiʻoe i loko o ka maiʻa. ʻOiai e hiki iāʻoe keʻai i ka'ōpala paʻama, makemake ka hapanui o nā kānaka e kuke.
ʻO ka mālamaʻana i nā pala
Uaʻike aneiʻoe he mea hoʻomanaʻoʻo ia e mālama mauʻia ka maiʻa i ke ana wela? Ua ho'āʻo nei kaʻoihana banana i ka holomuaʻole e hoʻoponopono i kēia kuhihewa no nā makahiki. ʻOiai eʻeleʻele kaʻili o ka pēle i loko o ka fīkoi, e hoʻopau koke ka hua i ka mea i hoʻopihaʻia.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 28.