Ua hoʻonohonohoʻoʻAmelika Hui Pūʻaiʻo'Aihana Mahi (USDA) i nā koina nui no nā hua a me nā huaʻai i hoʻokahi kīʻaha. Akā,ʻaʻohe kūpono i nā hua a me nā huaʻai i loko o ke kīʻaha kīʻaha, a aia keʻano o nāʻokoʻa e pili ana i ka leo. E aʻo e pili ana i ka nui o ka nui o ka lawelaweʻana no nā hua a me nā meaʻono likeʻole e pili ana i nā'ōlelo hoʻoholo a ChooseMyPlate.gov.
1 - Hoʻolahalaha nui
Hoʻokahiʻano pāʻani nui (e like paha meʻewalu iniha ka lōʻihi) me kekahiʻano hua. Piʻiʻia nā'ōpona i loko o ka potassium, magnesium, B huamino, huaʻami C, a me ka fiber. ʻO kahi banana banana e pili ana i 100 calories a he maikaʻi ia no kaʻaina awakea.
2 -ʻEwalu'Elū Mūkeke
ʻO kaʻaiʻana iʻewalu mau hua bala nui e hāʻawi iāʻoe i kahi hua o ka lā hoʻokahi. ʻOi aku nā huaʻiku i keʻano huamaila C a me ka pālolo pākīpika, aʻo ka mea nui i nā calories. ʻO ka meaʻoi aku o ka huapalapala he emi iho i 50 mau calories. Hoʻomoʻa i nā'āpana'alapuni i kāu kīʻale kakahiaka e hoʻomaka i kou lā mai ka'ākau.
3 -ʻElua Pōhaku Nui
ʻElua helu paila nui e like me ka hua o ka hua a he kumu maikaʻi loa ia o ka pālaʻau a me ka mau huamato A. He lawelaweʻana o nā paonaʻelua he lua mau grams o ke fiber a me ka 60 calories pēlā no lākou e like me ka'āʻai kakahiaka haʻahaʻa haʻahaʻa. .
4 - 32 Nā hua waina
ʻO kaʻaiʻana i 32 mau hua waina e heluʻia e like me ka mea lawelawe i ka hua. ʻO ka hua waina kekahi mea hao a me ka pālolo, a 32 nā hua waina i lalo o 150 kalo. E mālama i nā hua waina i loko o ka paʻetena aʻai iā lākou e like me ka meaʻai hoʻonani.
5 - Half Cup Hōʻiliʻili
ʻO nā hua waina e like me nā hua waina, akā ma waho o ka wai, pēlā nā meaʻai a me nā calorie. ʻO ka hapalua o kaʻaila hua waina he 200 calories. E hōʻiliʻili i nā huaʻona i kahi kīla a iʻole ka oatmeal a iʻole nā meaʻala'ē aʻe.
6 - I kahi Appleʻuʻuku
ʻO kahi'ōpona liʻiliʻi (ʻoi aku ma lalo oʻekolu iniha ke anawaena) heluʻia e like me ka hua hua. Pono nā pāʻani i ka pāpona, nā meaʻai, a me nā'ōmoleʻekolu o ka fiber, a he 75 mau calorie kekahi'ōmiʻona liʻiliʻi. ʻO ka'ōpala kaʻai kūpono eʻai i ka lima.
7 - Hoʻokahi Peach
Hoʻokahi ka peach (kahi i lalo oʻekolu iniha ke anawaena) ke helu pūʻia hoʻi e like me ka lawelaweʻana i nā hua. ʻO kahi paila he kumu maikaʻi o ka pālolo, ka magnesium a me ka huaʻa A. He nui ka peach nui i piha i nā calo he 70 a uaʻaiʻiaʻo ia e like me ke kīʻaha aiʻole i pākuʻiʻia i kahi salakeke hou.
8 - Hoʻokahi Koʻoʻala Orange
ʻO ka waiʻawaʻawa he kumu maikaʻi loa o ka huaora C, ka palahalaha a me ka pālolo. Akā, e like me ka nui o ka waiʻona , he wahi kiʻekiʻe iki nō ia i nā calories. Hoʻokahi o ka lawelaweʻana heʻewalu'ekena (hoʻokahi kīʻaha) a nona 120 calories. Eʻono i ka'ōmole o ka wai me kaʻaina kakahiaka a iʻole kaʻaina awakea.
9 -ʻEkolu Pōpoli Puke
ʻO Broccoli kahi kumu maikaʻi o nā huaora, nā mineral, fiber a me nā antioxidic number e pono ai kou olakino. ʻEkolu 30 mau'ekena lōʻihi o ka'āpaki broccoli e pili ana i 30 calories pēlā e kōkua ai i ka'āpana broccoli me kaʻaina awakea.
10 - 12 Pākī Pale
Ua kaulana loa nā kāleka he kumu momona A. He mau kāpelu pēpē heʻumikumamālua iʻoi aku ma kahi o 16,000 mau Units o ka Hua'Amoa A. Ua waiwai nui lākou i nā minerale, fiber, a me kahi kumu maikaʻi o ka folate, nā mea a pau e pili ana i nā calo he 40. E lawelawe i nā kāloti pēpē me kahiʻaoʻao hummus a me ka pale salatina maoli.
11 - Pākahi nui
Hoʻomoʻaʻia ka pāʻani i nā meaʻai A a me C a me ka pālolo pāpīpika, a he kumu maikaʻi loa lākou o lycopene a me fiber. ʻO kahi'ōmato nui (kahi pahaʻekolu iniha ke anawaena) he 35 calories. E hauʻoli i kahi'ōmole kaniani i ka saladi a iʻole ka sanwiti.
12 - Hoʻokahi Kuki Lā Laʻe
ʻO ka waiʻonaʻai, e like me ka wai'ōmato, he waiwai nui i nā huaora a me nā minela. Hoʻokahi o ka lawelaweʻana heʻewalu mau'elepa a hoʻokahi kīʻaha piha. E inu i ke kīʻaha o ka wai puna wai no ka hoʻolālā koke i kaʻauinalā.
13 - Ka hua nui
ʻO kekahi o nāʻuala'alala nui he hoʻokahi ia iʻoi aku i kaʻelua iniha ke anawaena. Ua kiʻekiʻe kaʻuala ma nā huaʻa A a me C, nā melaki a me ka fiber. Hoʻokahi kalola nui ma kahi o 125 calories. E lawelawe i kekahiʻuala'alala e like me kāu kīʻaha nui a hāpai i luna me nā bean a me ke broccoli.
14 - Kekahi Nui Ear o Corn
Hoʻokahi pepeiao nui o ka palaoa maikaʻi, heʻoki paha,ʻewalu iniha ka lōʻihi. ʻO ka palaoa maikaʻi he kumu maikaʻi o ka pālolo pālolo a me ka magnesium a he nui hoʻi nā huaora a me ka fiber. Ua manaʻoʻiaʻo ia he huaʻokoʻa a piha i kaʻaina awakea.
15 -ʻElua Kūleʻi Lelele Nui
ʻO Celery kahi kumu maikaʻi o ka pāʻau pālolo a me ka fiber. ʻElua koloka nui (e pili ana i 11 a 12 iniha ka lōʻihi) he 20 calories. ʻO Nibble me ka mea'atila e like me ka meaʻai'āpī a hāʻawi paha i ka puʻu a me ka salakeke.
16 -ʻelua mau kīʻaha o Greens
ʻO nā'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo he nui i loko o nā mea'enela, nā huaora a me ka fiber a he nui ka nui o nā calories. ʻElua pahu o ka'ōnihi'ōmaʻomaʻo, he laʻana, he 14 caloni wale nō. E hoʻohana i kahi puʻupuʻu o nā'ōleʻeleʻeleʻele nui e like me ke kumu o kahi salad ola maikaʻi.
17 - Hoʻokahi Kuki Kūleʻa
Hoʻopihaʻia nā'ōmole i nā huaora a me nā alumina a me nā antioxidants e hiki ai ke loaʻa i nā pono olakino. Hāpai kaʻai i nā kīʻaha, no laila, hoʻokahi kīʻaha ka hanaʻana i ka mea 'ai i ka mea kuke. E lawelawe i ka'ōniʻi a me ke kīʻaha me kāuʻaina awakea.
18 - Pākahi Pālaʻula Nui
ʻO nā hua leʻaleʻaʻulaʻula ka waiwai i loko o ka huaora C, me nā meaʻai'ē aʻe a me ka mea pālolo. Hoʻokahi kapuaʻiʻulaʻula nui e like pahaʻekolu iniha ke anawaena, a heʻehā'oniha ka lōʻihi.
Nā kumuhana:
'AlahuiʻAmelika Huipūʻia, kohoMyPlate.gov. "ʻO nā mea apau e pili ana i ka hua hua."
>ʻOihana HuiʻAmelika Huipūʻia, kohoMyPlate.gov. "ʻO nā mea a pau e pili ana i ka Hui Laina."
> NānāʻIke Hui PūʻIa Hui PūʻIa Waiwai no ka'Āina Kuleana Mea'Āina no ka Papahana Kūlana Kūlana 28.