ʻO kahi hua'ōmaʻomaʻu me ka mea momona
ʻO nā kāleka he mau meaʻai ākea akāʻaʻole lākou iʻoi aku ka kiʻekiʻe o nā huaʻaleʻa e like me nā kumu hua o ka lau, e like me ka mea kanu. Ma ka haʻahaʻa haʻahaʻa liʻiliʻi, hiki paha iāʻoe ke koho e hoʻopaʻa i nā kāloti i nāʻano kūpono. ʻO Kārots kahi i loko o ka waihona haʻahaʻa o nā huaʻaina a ua hoʻopihaʻia me nā meaʻai kūpono.
Aia nā kolomu i nā meaʻai e like me ka carotenoids, i loaʻa i loko o nā huaʻalani.
E noʻonoʻo i ka pipiʻana o nā kāloti kuʻiʻia ma kahi salakeke a iʻole e hoʻokomo i nā kāloti kāpili i kāu meaʻai punahele puna-like.
ʻO Carbohydrate a me Fiber Counts no nā kāloka
Ua emi iho nā kāleti i nā hākoki ma mua o ka nui o nā hua liʻiliʻi-like me nā huakeke. Aia kekahi mau aʻaʻai'ē aʻe , e like me nā piʻi a me nā uila, aia ma kaʻaoʻao haʻahaʻa o ka pūlū momona.
| Nā Palekana Carrot | Carb a me Kaloka |
|---|---|
| 1/2 kīʻahaʻokoʻa ke kāloka | 4 mau pahu i ka 'upena, 2 kahe fiber, a me 26 calories |
| 1 pākani keiki hānai (e pili ana i 3 mau'auane) | 1ʻelima kāpili'okena a me 4 calories |
| 2 ounce (56 grams) pēpē pēpē | 3 kaomi pahu pahu, 2 gram fiber, a me 20 calories |
| 1/2 kīʻaha i kāpīʻia | 4 karakiʻia nā'ilika liʻiliʻi, 2 kahe fiber a me nā calo he 27 |
ʻO Glycemic Index no nā kāloka
ʻO ka hua'ōlelo glycemic (GI) o ka meaʻai he mea hōʻike ia o ka nui a me ka wikiwiki o ka hoʻonuiʻana i kāu koko koko. ʻO nā haʻawina e pili ana i ka hua'ōlelo glycemic o nā kāloka ua hoʻololi likeʻole i nā hopena.
I loko o nā makahiki, ua loaʻa i ka kāloti kahi inoa maikaʻi. ʻO ka hopena kēia o kahi hoʻokahi o nā hōʻike i hōʻikeʻia i nā kāloka i kahi hua'ōlelo glycemic o 92, kahi kokoke i ke kō. ʻO kēia mau kāloti i kālaiʻia, akā naʻe,ʻaʻole e like me nā hualoaʻa'ē aʻe.
Keʻike nei ka Mayo Clinic i ka helu'eneke o nā kāloka kahi he 35.
Ua hōʻike kekahi haʻawina o nā kāloki i kālaiʻia i ka papa helu glycemic o 33.ʻO nā papaʻaina honua o ka index index and glycemic load load gave carotrots boiled glycemic index of 39,ʻo ia ka uku i loaʻa i kēia lā.
Hiki ke'ōleloʻia e loaʻa i nā kāloti kūpono he helu kūmole haʻahaʻa ma mua o nā mea i kukeʻia. E like me kāu eʻike ai mai nā noi hou loa,ʻaʻole kahi kokoke i kahi kiʻekiʻe nui loa o nā kāloti i kālaiʻia.
Ka Lohi Glycemic Kaloka
ʻO ka loʻi momona o kahi meaʻai e pili ana i ka index glycemic akā akā,ʻo ia ka nui o ka lawelaweʻana. ʻO ke kaumaha o ka pahu 1 he mea like me kaʻaiʻana i 1 gram o glucose. Ma muli o ka hoʻoholoʻana o ke kaumaha glycemic ma luna o ka index, he mea paʻakikī e hoʻoili i kahi kīʻaha gtecemic i nā kāloka.
| Ka Lohi Glycemic Kaloka |
|---|
1/2 kīʻahaʻohi kīʻaha: 1 |
| 1 pākani keiki hānai (e pili ana i 3 mauʻaono): 0 |
| 2 ounce (56 grams) ke kāpili pēpē nani: 1 |
| 1/2 kīʻaha i kāpīpīʻia: 2 |
Nā Huakaʻi Ola o nā kāleka
ʻO Kārots kahi kumu maikaʻi loa o ka huaʻa A A a me ka alpha a me ka beta-carotene. Hiki iāʻoe ke loaʻa kahi huaʻai A i ka lā holoʻokoʻa mai ka 1/4 kapu o ka kāroti i kālaiʻia, he meaʻuʻuku aʻe i ka auneke o nā kāloka. ʻO Kārots kekahi kumu maikaʻi loa o ka lāʻau huama K a me kahi kumu maikaʻi o ka huaora C , ka huama B6 , a me ka pālolo.
Eia hou, he kumu kūpono lākou o nā micronutrients'ē aʻe.
ʻO nā mea nui i loko o nā carotenoids (i loaʻa i kaʻalani, kalamele, a me kaʻulaʻula) ua pili pūʻia me ka emiʻana o ka maʻi maʻi a me kekahi mau maʻi āpau. Ma kahi o nā papahana nui,ʻike nā kānaka noiʻi i kaʻoiaʻiʻoʻo nā kāpena carotenoids mai nā meaʻai āpau e like me ka kāloti kahiʻoi aku ka maikaʻi ma mua o kēlā mau mea mai nā meaʻaiʻai.
Eia hou, hiki i ka caroteno ke hoʻoikaika i ka hana kaloka, ka haʻahaʻa o ka insulin, a hāʻawi i nā pono olakino.
Nā Kūʻai Kūmā Loa me Carrots
He nui nāʻano e hauʻoli ai i nā kāloka ma kahi haʻahaʻa haʻahaʻa. Hiki iāʻoe ke hoʻomaka me kahi mea e like me ke ānuenue anu , e hōʻike ana i nā meaʻai mai nāʻano loloa o ke anuenue.
ʻO ka'ōpena'ōpena'ōpena kahi kumu maikaʻi'ē aʻe o nāʻanoʻai olakino, nā meaʻai e mālamaʻia i nā meaʻaiʻole e uhaki i kāu kāleka loea.
ʻO kahi hua'ōlelo mai
ʻO ka hoʻokomoʻana i nā kāloti i kāuʻai liʻiliʻi liʻiliʻi hiki ke lawe mai i kekahi meaʻai nui i kāu mau lā i kēlā me kēia lā. Ke hele aku nei i kahi lauʻai e hele ai,ʻo kēia kekahi o kāu mau koho maikaʻi loa; e ho'āʻo wale eʻai iā lākou i ka hoʻohaʻahaʻa. E hoʻomanaʻo hoʻi,ʻo ka hype e pili ana i nā kāloka e kokoke ana i nā palapala ma luna o ka index indexʻaʻole pololei. Ma ka hopena, hāʻule lākou i kaʻano o ka meaʻai GI haʻahaʻa.
> Puna:
> 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.
> Donaldson, MS. ʻO ka makahiki mālama ola ma Carotenoid e pili ana i ka Plasma Carotenoid a me nā Huakaʻi Ola. Nā meaʻono . 2011 Dec. 3 (12): 1003-1022.
> Higdon J, Drake V, Delage B. Glycemic Index a me ka Loina Glycemic. Ke Keʻenaʻo Linus Pauling, Ke Kulanuiʻo'Ekekona. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Mayo Clinic Staff. ʻO Glycemic Index Diet:ʻO ka mea ma hope o nā koi. ʻO Mayo Foundation no ka Hoʻonaʻauao Haukino a me kaʻImi. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478.
> USDA Food Base Database. USDA. https://ndb.nal.usda.gov/ndb/.