Eʻoliʻoli i nāʻano loiloi-likeʻole a me nā mea waiwai waiwai
ʻO kaʻike maʻamau o nā meaʻai pāʻani liʻiliʻi he paʻakikī ka loaʻaʻana o nā meaʻai e pono ai ke kāohiʻana i nā'ōpona. Eia naʻe, heʻokoʻa wale nō ka papa hana hoʻolālā pokole e like me ka hoʻonaneaʻelua mau pule o Atkins ,ʻaʻole ia ka manawa maʻamau. Hiki iāʻoe ke uhi i kāu mau kumuhana waiwai no kaʻai haʻahaʻa me ka hanaʻole i kaʻikeʻole.
Eʻai i nā huaʻai
ʻO ka pae laulā o kahi pyramid-carb he hua iʻa.
ʻO kēia no ka mea, he kiʻekiʻe loa nā mea kanuʻole i nā meaʻai me ka haʻahaʻa i loko o nā'ōpona. Hoʻohuiʻia, ua hoʻokomo pinepineʻia kēlā mau'opaʻa i loko o ka nui o ka fiber iʻole lākou e komo koke i ko mākou koko. Makemakeʻia e hauʻoli i nā huaʻai mai ka papa inoa meaʻai momona .
E lawe i ka huaʻai C no keʻano he kumu. Hiki paha iāʻoe ke manaʻo i kēlā mauʻalani ma ke poʻo o ka papa inoa no ka hāʻawiʻana i ka meaʻai C, akā e nānā i ka papa inoa o nā meaʻai aʻikeʻoe i nā pepaleleʻulaʻula e aneane pinepine e like me ka paʻi lāʻau C-C. ʻEono mau mīmiko huamalama C ka mea i manaʻoʻia i nā lā a pau no ka hapa nui.
| 1 kīʻaha o ka hua a meaʻai paha | ʻO ke kūlana Vitamin C, nā pūhaka, a me nā calories |
|---|---|
| Oranges | 95 milligrams o nā huaʻaina C, 16 grams o nā pahu hana hoʻohana, 85 calories |
| ʻO ka Peʻe Bell | He 190 miligrams o ka huaʻaina C, 6 grams o nā huakai huahua, 31 calories |
| Kupikoli | 81 mīmilika o ka huaʻaina C, 4 grams o nā huakai kūpono, 31 calories |
| Pāpaʻi | 47 milligrams o nā huaʻaina C, 2 grams o nā huakai kūpono, 25 calories |
| Kāpiki | 33 milikalama o ka huaʻaina C, 3 grams o nā huakai kūpono, 22 calories |
E hele no ka Nānā
Ke kohoʻana i nā meaʻai a me nā hua liʻiliʻi eʻai ai,ʻo nā mea me ka lahilahi keʻano kiʻekiʻe loa i nā meaʻai. Heʻoiaʻiʻo loa kēia ma ka piliʻana i nā antioxidants a me nā mea hana'ē aʻe. ʻO kaʻaiʻana i ke ānuenue'ōniuli e hiki ke kōkua iāʻoe i ka loaʻaʻana o kēia mau mea waiwai.
Eia kekahi laʻana,ʻo kaʻaiʻana i nā'ōmaʻomaʻu lauoho , nā huaʻulaʻula, ka paukena , ka blueberries, a me ka puaʻaʻalapi e uhi i nāʻano meaola likeʻole, e like me nā antioxidants.
Eʻai i nā mea kanu a me nā hua
ʻO nā kīpala, e like me ka berena a raiki, kahi nui o ka starch, no lailaʻaʻole lākou e hana i kahi nui ma kaʻai haʻahaʻa. Eia naʻe, ua hoʻololiʻia ka maikaʻiʻole o nā'ōpala i nā meaʻai me ka hoʻohālikelikeʻana me nāʻano kaiaulu'ē aʻe. Hiki i nā liʻiliʻi o nā'ati a me nāʻanoʻano ke hoʻopiha i nā meaola likeʻole e like me ka nui o nā'āpanaʻohi. Uaʻikeʻia nā meaʻai i ke olakino-maikaʻi, aʻo ka hapa nui o nā peni a me nāʻanoʻano he haʻahaʻa i loko o nā'ōpelu. Eʻimi i nā pahu lāʻau, nā momona, a me nā calories i loko o nā hua a me nāʻanoʻano .
ʻO nā meaʻai, nā iʻa, a me nā puaa he mea waiwai kona
ʻO ka meaʻai ka mea i manaʻoʻia heʻano pilikino kiʻekiʻe , heʻoiaʻiʻo, akā he nui nā meaʻai e hāʻawi aku. Ma muli o keʻano aʻokiʻoki,ʻo kēia mau meaʻai he nui loa ia i nā hua B B, ka hao, ka potassium, selenium, a me ka mīkini. Hoʻopiha pihaʻia nā'ōwili i nā meaʻai.
E koho i nā Huahana Mea Laʻa
ʻO ka meaʻai ka meaʻai liʻiliʻi ke ala maʻalahi loa e loaʻa ai ka calcium a me ka liʻiliʻi o nā meaʻai'ē aʻe, akā,ʻo ka waiu he 11 a 12 grams o ka carbohydrate ma ke kīʻaha. He mea nui kēia no kekahi poʻe i maʻaleʻa. ʻO nā koho haʻahaʻa liʻiliʻi he'iehi (3 grams o ka waipika ma ka hapalua hapalua),ʻo ka ricotta cheese (4 grams i ka hapalua kīʻaha), a me ka hīkoi maʻamau (ʻo ia ka hapa iki), akā, hiki i nā meaʻeleʻele haʻahaʻa e like me ka mozzarella hiki ke 1 gram ma kaʻaina.
Inā koho maikaʻiʻoe , hiki iāʻoe ke loaʻa i ka yogurt a kefir paha, i ka waiū waiū i hoʻomoʻaʻia i loko o 6 a 8 mau kalaka a iʻole ke kinuika no kēlā me kēia kīʻaha.
Loaʻa i kahi lumi no nā hui hou aku? E ho'āʻo i nā lemu
ʻO nā pīni a me nāʻela ke kiʻekiʻe i loko o nā'ōpona. Akā, no ka hapanui o nā kānaka, ua maʻalahi kaʻona o kēia mauʻakika ma mua o nā kilika mai nā kumu'ē aʻe, aʻaʻole i hoʻololi kekahi i ka glucose. Ua kapaʻia kēia mau hōʻailona hōʻailona . He kiʻekiʻe nā piʻa i loko o ka fiber, he nui nā minerala nui, e like me ka hao a me ka pālolo, a pēlā pū me nā mea pono. ʻO nā kimewa ka mea liʻiliʻi liʻiliʻi ma kaʻohana legume. No nāʻanoʻokoʻa, e ho'āʻo i nā piʻi'ūniʻeleʻele .
Eʻai i keʻano
ʻO kēlā me kēiaʻano o nā meaʻai, eʻai i nāʻano.
E koho i nā meaʻai likeʻole i loko o ka pule. E ho'āʻo i kahi iʻa hou. Hoʻopili i kāu mau hua. E hele i waho o kāu huamata salad a kūʻai i mau greens hou. ʻO kēlā me kēia meaʻai kona kumukūʻai pono'ī o nā meaola e hoʻohui i kou olakino. Ma kaʻaiʻana i nāʻano likeʻole, hiki iāʻoe ke hoʻonui i ka meaʻai āu e hoʻokomo nei i loko o kēlā me kēlā me kēia'āpana o keʻano hauʻalea āu eʻai nei.
Puna
- > USDA Food Composit > ion database. USDA.