Nā Hua'ōlelo Ola Pono, Calories, Carbs, a me Fiber
ʻAno Overview
ʻO nā hua'ōpala he mauʻanoʻano i hoʻouluʻia a hoʻouluuluʻia e hana i nā'ōpala a me nā leaflets. Hāpaiʻia lākou i ka wāʻekolu paha a hiki i ka 5 mau lā. Nui nāʻano likeʻole o ka uluʻana, e like me ka mung bean, alfalfa, broccoli, clover, a me soybeans.
ʻO ka'ōpuʻu o ka'ōpuʻu,ʻo kaʻoi aku o kā lākouʻai meaʻai likeʻole i ka lau nahele lau nahele e like me ka leka.
ʻO ka legumes (nā pīni) iʻoi aku ke kiʻekiʻe o ka'ōhū o ka'enehu me kaʻikeʻoleʻia o ka hua pono'ī ma mua o ka kūʻai.
Māmā ka uluʻana o nā hua pākeke ma ka home. E hoʻopihaʻia kahi punetena o nāʻanoʻano alfalfa, no ka mea, e hoʻopiha i ka pahu'enehā. Loaʻa paha i nā hua a ka legume paha ke hoʻohanaʻia no ka uluʻana. E kūʻai i nā hua i kapaʻia "no ka uluʻana."
ʻO Carbohydrate a me Fiber Counts
- 1 kaʻaila o ka'āpana alfalfa: 0.1 ka'ōmole (net) ka waiʻahu me ka 0.6 mau kekona a me nā caloli 8
- 1 ka'ōmole o ka pua mīni maka: 4 grams kūmole (net) carbohydrate me 2 grams fiber a me 31 calories
- 1 ka'ōmole kukuni'ōmaʻomaʻo: 10 grams maikaʻi (net) ka waiʻahu me ka 1.5 grams kekona a me nā calo he 64.
Glycemic Index a me ka Load
E like me ka nuiʻole o nā mea kanu momona,ʻaʻole lākou e ho'āʻo i ka hua'ōlelo ulu o ka uluʻana akā ua manaʻoʻia he haʻahaʻa loa ma muli o ka liʻiliʻi o nā'ōpona. ʻO nā kumu hana kaumaha Glycemic i ka nui o kaʻai eʻaiʻia a me ka amo kaumaha o ka liʻiliʻi o 10 e hōʻike ana he mea liʻiliʻi ia, a he mea liʻiliʻi paha iʻole ka hopena o ke koko a meʻole ka insulin.
Eia nā kaumaha glycemic i kālaiʻia no nāʻano'ōpuʻuʻekolu:
- 1 kīʻaha ka'āpana alfalfa: 0
- 1 ka'ōpuʻu kalo mīnī maka: 2
- 1 ka'ōniwi o ka'ōmaʻomaʻo ulu maka: 4
Nā Mea Olawaiwai
ʻO nā hua'ōpiopio kahi kumu kūpono o nāʻano meaola he nui wale akāʻaʻoleʻoi loa i loko o kekahi mea, no ka meaʻaʻole lākou i maʻa. Inā he nui ka nui o ka lau'ōmaʻomaʻo e pili ana, aia lākou heʻano pilina pili like e like me nā mea kanu'ōmaʻomaʻo'ōmaʻomaʻo , me ka nui o nā hua malo K.
Ua hōʻike kekahi o nā haʻawina i kekahi o lākou he kiʻekiʻe kiʻekiʻe loa o nāʻano phytonutrients , a he nui nāʻano o nā waiwai antioxidant .
Ke koho
He palaho palahalaha loa kēlā a me kēia kumu, i ka manawa ma hope o ka kūʻaiʻana,ʻoi aku i kahi lā aʻelua paha, akāʻaʻoleʻoi aku ma mua oʻekolu lā. Ua hoʻokumuʻia nā rula kuhikuhi i ka mālamaʻana i nā'ōpuʻu e hōʻemi i ka pilikia o nā maʻi hānai e pili ana me lākou i ka wā ma mua. Ke kohoʻana i nā'ōpuʻu e nānā i nā mea e paʻa a paʻa mau i ko lākou mau pū. Pono lākou i ka'ōmaʻomaʻo momona ma luna. Pono nā'ōpū i lalo i keʻokeʻo i kaʻoni. ʻAʻole pono ka paila a'ālika paha i ka pahu. Inā kūʻaiʻoe iā lākou i loko o ka hale kūʻai, eʻike ponoʻoe e nānā i ka sila o ka International Sprout Growers Association.
Pale
Pono e holoiʻia nā'ōpala ma hope o ka kūʻaiʻana a mālamaʻia i ka anuanu i nā manawa a pau. I ka piʻiʻana o ka mahana a me ka hoʻonuiʻana, hiki i ka piʻiʻana o ka ulu kino. Piʻi ka nui o ke kūlana i ka wā eʻai ai lākou i nā'ōmole, e like me ka sandwich a iʻole ka salakeke. Hiki i kaʻai ke hoʻemi i ka pilikia no kekahi mau maʻi e hānai ana, akā,ʻaʻole naʻe.
> Kālā:
> 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.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.