Manaʻo kekahi poʻe he meaʻino ka wai hua no kou olakino no ka mea he kiʻekiʻe ia i ke kōhā maoli i kapaʻiaʻo ka huaʻala, aiʻole ka huaʻona. Akā,ʻaʻole like ka waiʻona mea inu i nā mea inuʻawaʻawa iʻole ka waiwai kūpono ma mua o ke kō. Aia nā huaʻai likeʻole i nā huaʻai likeʻole i loaʻa ma nā hua piha -ʻaʻole pono ke kaula .
He mea nui ka fiber. Hiki ke hoʻohaʻahaʻa i ka digestion a me ka hoʻonaniʻana o nā mea maʻamau maʻamau i loaʻa i loko o ka hua.
Hoʻopiha ia iāʻoe a hoʻolāʻihi i kou lōʻihi. Akā,ʻaʻole i loaʻa ka'ōpū i ka wai o ka wai, no lailaʻaʻole i like ka hopena eʻai i ka hua a pau. Ma waho o ka fiber,ʻoi aku ka maʻalahi ke lawe i nā calorie'ē aʻe me kaʻikeʻole i kāu hana.
ʻAʻohe hua o ka paʻakikī
ʻAʻole hiki i ka hapanui keʻai i nā hua a me nā huaʻai nui, no ka inuʻana i ka wai hua wai e hoʻohui i kahi lawelawe aʻelua paha hua i kāu helu o ka lā a pau ke kohoʻoe i ka wai o ka wai 100-hapa. ʻO kēlā mau meaʻona meaʻona'ē aʻe he nui wale ka wai o ka wai a me ka nui o ke kōpaʻa i kōʻia aʻo ka syrup kānana kiʻekiʻeʻole i heluʻia e like me keʻano o ka hua.
ʻEonoʻohina a-3/4 kīʻaha-100-hapa wai hua liʻiliʻi e like me ka mea lawelawe i ka hua. ʻO ka hapanui o mākou e pono i hoʻokahi iʻelua kīʻaha o ka hua i kēlā lā (meʻelua pahaʻekolu mau huaʻai hua). Eʻono i ka waiʻona wai, akā eʻai i nā hua a pau no ka fiber.
Loaʻa ka wai hua ma kāu hale kūʻai.
E nui ana nāʻano likeʻole, a hiki i ka loaʻaʻana o nāʻeke nui a me nā pahu hana hoʻokahi. ʻO nā pahu nui nui aʻoi aku paha kaʻoihana kālā, akā, he mea kūpono nā pōpō lawelawe a he maikaʻi hoʻi no nā lunakiʻeleʻele.
Nā mea kōkua no ka kūʻaiʻana i ka meaʻona waina maikaʻi loa
Ke kūʻaiʻoe no ka wai o ka wai, eʻimi ponoʻoe e nānā i nā hua'ōlelo 100-hapa wai wai ma ka lepili.
Ponoʻoe e nānā i ka papa inoa meaʻai, a he mea nui loa inā kūʻaiʻoe i nā wai e like me ka pomegranate, acai, aiʻole nā huaʻona'ē aʻe - ua hui pinepineʻia me ka'ōmole a iʻole ka waiʻona paha eʻoki ai i nā kumukūʻai. ʻAʻole maikaʻi kēiaʻawaʻawa a waiʻona paha, akā,ʻoi aku kāu uku no nā kumukūʻai nui exotic aʻaʻole e loaʻa nui.
No ka waiʻona (aʻoi aku ka maikaʻi), kūʻai aku i kahi alalaki nui a hoʻokuʻu i ka home. Hoʻopili ka meaʻenehana wikiwiki i ka hua i mālamaʻoe i ke fiber i nalowale i loko o ka momona kūʻai nui.
Nā kumuhana:
ʻO ka 'Oihana Hoʻonaʻauao oʻAmelika Huipūʻia, kohoMyPlate.gov. "Nā mea kōkua e kōkua iāʻoe eʻai i nā hua."
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. " Nānā Dietary no nāʻAmelika , 2015-2020."