Hiki ke kūpono ke kiʻekiʻe o ka wai i ke kō, akā, hiki i nā mea liʻiliʻi ke lilo i kahi o ka meaʻai haʻahaʻa. Aia kekahi mau huaʻai a me nā meaʻai i loko o ka kolo e lilo i mea ola maikaʻi no kaʻoluʻolu i ka leʻaleʻa maikaʻi ma mua o ka'aleʻa nele i nā calories. Eia ka nānāʻana i nā'ōpona i loko o ke kini .
ʻO Carbohydrate a me Fiber Counts
ʻO ke kīʻo ka hauʻoliʻana i ka lola ma kahi mea liʻiliʻi liʻiliʻi e nānā i kāu nui lawelawe.
ʻO ke kumu hana hoʻokahi hoʻokahi kīʻaha aiʻole 5 'auneke a he 11 mau grams o nā'aleʻa wai. No kahi'āpana kini, ponoʻoe e ana ma keʻano he hiki ke like ka male me kekahi mau lawelawe. ʻO ka'āpana he 1-inihi he 10 mau aunekeʻelua mau lawelawe.
| ʻO hoʻomākaukauʻana o kaʻaina | Nā Kopaba, Ka Fiber, a me Kaloka |
|---|---|
| 1/2 kīʻaha kepau | 5.5 kaona o nā'ōpona'okoa pūnaewele , ka nui o ke fiber, 23 calories |
| 1 kaʻaila kalo | 11 kaona mau'aleʻa wai, 46 calories |
| 1'eneke (1/16 kaʻaila maʻamau, 10 'auneke) | 22 ka'ōmole mau'ōpona'okōhaku, 1 gram fiber, 86 calories |
Glycemic Index a me ka Loina Glycemic
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. ʻO nā papahana International o ka Glycemic Index a me ka Loan Glycemic: 2008 hōʻikeʻia ka helu'eneke glycemic o ke kolo ma 76.
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 ke kaumaha o ka pahu 1 he mea like me kaʻaiʻana i 1 gram o glucose.
ʻOi aku ka maikaʻi o ke aniani ma kēia anaʻana, no ka mea, he wahi meaʻuʻuku wale nō ma ka lawelaweʻana.
| Ka Lohi Glycemic o ka Hale |
|---|
| 1/2 kīʻaha o ke kinai kolo: 1.5 |
| 1 kaʻaila (1/16 kaʻumi o ke aniani, 10 'auneke): 6 |
| 1 lawelawe (100 grams): 4 |
Nā Huakaʻi Ola
ʻO ke kepau kahi kumu maikaʻi o ka huaora C a me ka huaʻa A.
He puna maikaʻi loa ia o lycopene, heʻano pono'ī ka mea e hōʻikeʻia i nā hōʻike ke kōkua i ka mālamaʻana i ke olakino maʻi a me ka maʻi o ka iwi. ʻO nā meaʻai'ē aʻe i loko o ke kolomu e komo ana i nā flavonoids, nā carotenoids, a me nā kohu piko, a loaʻa iā lākou nā pōmaikaʻi hōʻoki a me nā pono antioxidant. ʻO kahi'ōmaʻa ulaʻulaʻulaʻula nui loa kaʻoihana o kēia mau meaʻai ma mua o ka'ōmaʻomaʻi māniʻeleʻele.
Loaʻa ka amino acid citrulline ma nā kiʻekiʻe kiʻekiʻe ma ke kini. Ua kūʻaiʻiaʻo ia ma keʻano he kumukūʻai waiwai no nā pono maikaʻi i manaʻoʻia, akā,ʻaʻole e like ka nui i loaʻa i loko o ka hamele i ka kukuna i kūʻaiʻia ma ka pepa capsule.
ʻO ka'ōmole o ke kolomu he nui nā meaʻai e pono ai, e like me ka citrus, a me ka'enehi o ke kō. ʻO ka mea nui,ʻo nā mea i hoʻopiliʻia ma ka hapanui o nā mea i hanaʻia mai kahi hoʻomeheu e kāhea ana i ka hoʻohuiʻana i kahi nui o ke kō,ʻaʻole i kūpono ma kahi meaʻai iki.
E like me ka inoa e kuhikuhiʻia,ʻo ka wai kalo ka wai. Ma kahiʻoihana o ke kini, e loaʻa iāʻoe he 5 mau ounce o ka wai, e lilo ia i meaʻai e ola ai no ka hālāwaiʻana me kou mau koi wai o kēlā me kēia lā. Pono nā kāne a me nā wahine ma waena o 9 a 13 mau kīʻaha wai ma ka lā.
Ke koho a me kahi Storage
ʻO ka hua i manaʻoʻia he "kaumaha no kona nui",ʻo ia hoʻi, uaʻoi aku kaʻoi aʻe o ka hua iʻoi aku kaʻoi aku o keʻano o ka molo.
Pono ka waho e kūpaʻa me ka hoʻokuʻuʻoleʻia mai nā nicks a me nā niho. E nānā i ka "wahi 'āina" kahi i hoʻomaha ai ka melon ma ka honua. I loko o kahi melon i keʻokeʻo, he kaha melemeleʻulaʻula kēia wahi.
Hiki ke mālamaʻia kahi moʻaniʻole i ka mahana o ka lumi, akā maikaʻi ke mālamaʻia ma kahi wahi mālie, kūpono ma waena o 50 F a 60 F. Ma hope o kaʻokiʻana, e hoʻonāʻia ka wai.
Nā Pūʻulu Kūʻai Pākahi
ʻO ka hapa nui o nā hua , ka palaoa, nā lemu, a me nā hua meaʻai make iʻoi aku ka kiʻekiʻe i nā suʻi a i nā pahu. Hiki iāʻoe keʻoliʻoli iā lākou ma keʻano he kaulike kaulike, akā naʻe, eʻikeʻoe i kā lākou mau hua mele a kāohi i kāu mau'āpana. Inā makemakeʻoe i kahi hoʻolālāʻona haʻahaʻa i ka mea āu eʻimi nei, a laila, uaʻikeʻia ka maikaʻi o nā huaʻai a me nā hua a me nāʻanoʻano .
ʻO kahi hua'ōlelo mai
ʻOiai e nānā ka wai aniani i ke kiʻekiʻe i loko o nā huapiʻa, hiki iāʻoe keʻoliʻoli i kēia hua ma kahiʻai liʻiliʻi liʻiliʻi ināʻoe e hoʻolohe i ka nui o nā nui. Hoʻopiliʻia ia i kahi mela i kahi saladi'ōmaʻomaʻo a huamona hua paha. Hiki paha keʻoluʻolu i kāu palale i kahi o ka momona kūpono, aʻaʻoleʻoe e hoʻonele i kāu hāʻawi wale i kahi mea e emi mai ai ka waiwai waiwai.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻele o ka Glycemic Index a me nā Loina Kaumaha Glycemic: 2008. Nānā maʻi . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 28. USDA.