Nā lawelawe palekana Carrot a me nā meaʻai
Inā makemakeʻoe i nā'āpena'āpala,ʻo ke kāloka ka mea maikaʻi loa. ʻO nā kalo i loko o nā kāloti he mea liʻiliʻi a ua maʻalahi lākou e hoʻomākaukau a maʻalahi i ka laweʻana i meaʻai. Hōʻikeʻia nā meaʻai pono'ī Carrot he mea maʻalahi kēia meaʻai i loko o kāu lumi kuke.
Kāleka i nā kāleka a me nā meaʻai kūpono
| Nā MeaʻAi'Aiʻona Carrot | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kahi (61 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 25 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Nui 0g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 42mg | 2% |
| Kalepona 195mg | 6% |
| Nā Carbohydrates 6g | 2% |
| Kōleʻa Dietary 1.5g | 6% |
| Uku 3g | |
| Pākuʻi 0.5g | |
| ʻO Hua A A 204% · Huapona C 6% | |
| Ke Komika 2% · Kaha 1% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
He kālepa olakino, kālepa Crotsch. He kiʻekiʻe ka wīwī i ka fiber a he hoʻokahi calories kahi hoʻokahi kāloka wale nō. ʻAʻole maikaʻi, pololei? Akā, ināʻoe eʻai wale i kahi lawelawe hoʻokahi. ʻO kahi lawelawe hoʻokahi he lima liʻiliʻi o nā kāloti pēpē a iʻole kahi kāleka nui. Akā,ʻo ka calories i nā kāloti hiki ke hoʻonui i ka wikiwiki inā e hōʻonaʻoe i kaʻai aʻai malūʻole.
ʻO nā mea makeʻole me nā mea kūikawā he nui a me nā kānaka e pono ana e hoʻemi i ka waiwai o ka waiākiʻa paha e hopohopo paha e pili ana i nā pahu i loko o nā kāloka . ʻEono kemu o ka pahuhika no kēlā kāpeti aʻekolu pahu paʻi, ma mua o ka nui o nā huaʻai'ē aʻe. Akā hāʻawi nā kāloti i ka fiber. No laila, loaʻa iāʻoe he 4.5 mau pūnaeweleʻokoʻa no ke kārotti.
Nā Huakaʻi Ola o Kaloka
ʻOiaiʻo nā kāloti e hoʻonui i ka sugar i kāuʻai, hiki i ka meaʻawaʻawa maʻalahi ke hāʻawi i nā pono maikaʻi. ʻO Kaloka kahi kumu maikaʻi loa o ka mau mea kanu A. Wahi a nā National Institute of Health, he mea nui ka huama A no kaʻikeʻana a kōkua i ke kino me ka uluʻana o ka cell, ka hana kūlohelohe, ka huapili a me ka pilina maikaʻi ma waena o kāu pūnaewele.
ʻO kahi kāloka kahi kumu maikaʻi o ka momona, niacin, ka hua B6, ka folate, a me ka manganese. Eia kekahi,ʻo nā kāloti he kumu maikaʻi loa ia o ke filaʻai (mea nui no ka make kaumaha), ka huaʻa C, ka huaʻa K, a me ka pālolo.
Pehea eʻoki ai i nā Kaloli ma nā kāleka
ʻO ka "pilikia" me nā kāloka, he maʻalahi lākou e hoʻoulu. ʻOiaʻiʻo, inā e hoʻouluʻoe i kekahi meaʻai,ʻo ke kāloka paha kekahi o nā kohoʻoi aku.
Akā inā makemakeʻoe e lilo i ka kaumaha,ʻo ka aʻoʻana eʻai i nā meaʻai a pau i ka hoʻohaʻahaʻaʻana, he mea nui. A ināʻoe eʻoki i nā kāloti a hoʻokuʻuʻia , a laila, hiki iāʻoe keʻaʻai i nā calories i hoʻokahi lā ma kahi noho hoʻokahi.
Ināʻaeʻoe i ka meaʻai i nā kāloka, e ho'āʻo e pale i ke kinakiʻana iā lākou i kahi kalo nui. Hiki i nā calories i ke kāpena'okena, e like me keʻano, hiki ke kiʻekiʻe aʻe i nā calories i loko o kaʻai āpau keʻoleʻoe e nānā i ka nui o kāuʻaiʻana. E hoʻomanaʻo i ka maikaʻi o nā'ālaki maikaʻi i kāu meaʻai i ka wā e hoʻouluulu aiʻoe i nā meaʻai, nā pīpī, a me nā condiments.
Inā e ho'āʻo anaʻoe eʻae i ka kaumaha ma keʻokiʻana i nā kapena , hiki iāʻoe ke hoʻokuʻu i nā kāloti no ka meaʻoi aku ka kiʻekiʻe i ke kōleʻa ma mua o nā meaʻai'ē aʻe. Akā inā hoʻohālikelikeʻoe i ka 4 grams o ke kō i ke kāloka i kahi'āpīʻai e like me ka maiʻa , kaʻalani a me ka'ōʻalo, i loko o kēlā me kēia me 20-30 grams o ke kō,ʻaʻole i nānā pono nā kāloti. Ināʻoe e hopohopo e pili ana i ke koʻa i nā kāloka, hoʻohui i kāu pēkeʻai meaʻai me nā meaʻai'ē aʻe e like me ka celery a me ke broccoli. Pēlāʻoe e komo ai i kahi hānai pīpī me ka hoʻokuʻuʻole i kāuʻai.
Ke kiʻi a me ka waihoʻana i nā kāloka
Hōʻoia ka hapanui o nā poʻe akamai e kūʻai aku i nā kāloka me nā poʻo i hoʻopaʻaʻia no ka hou hou. Akā,ʻaʻole i loaʻa kēia mau wahi ma nā wahi a pau, aʻaʻole hoʻi i ka manawa eʻoki ai i nā kāloti i ka home.
No laila, koho kekahi mau meaʻona maikaʻi i nā kāpeti pēpē.
ʻO nā kāloka pēpē he mau kāloka liʻiliʻi loa ia iʻokiʻia mai nā kāloka nui. Hoʻomaʻemaʻe mauʻia a holoiʻia nā kāloka pēpē i hiki ai iāʻoe keʻai pono mai keʻeke, e hoʻomāmā ai i kahi meaʻai maikaʻi.
Pono e waihoʻia nā kāleka i loko o ka pahu frika e mālama ai i kaʻono, hou, a me keʻano. Hiki i nā kāloti ke maloʻo, akāʻo ka waihoʻana i loko o ka pahu hauʻona e hoʻololi i keʻano o ka meaʻai.
Nā Recipes Carrot a me nā Ala Ola e hoʻomākaukau ai
Hiki ke kopeʻia a kopeʻia nā kāloti eʻai ponoʻia. He leʻaleʻa maikaʻi paha lākou a iʻole he lāʻau maikaʻi, e like me ka hummus. Hiki iāʻoe ke kāpae i nā kāloti a hoʻonui iā lākou i ka saladi a i kahi kāʻei puʻuwai no ka'ūʻana o ka meaʻono.
Inā makemakeʻoe e kuke a makemakeʻoe e ho'āʻo e hana i kahi meaʻai kālai, e ho'āʻo i kekahi o kēia mau meaʻela a me nā meaʻono.
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