Nā Calories ma nā Paʻipaʻi a me ko lākou mau Huakaʻi Ola
ʻO ka nani maikaʻi o nā hua wainaʻaʻole ia wale nō eʻoluʻolu i ka maka, akā i ka palale. ʻO nā hua waina he meaʻono, keʻokeʻo, a me kaʻoluʻolu. Loaʻaʻia keʻano o ke kumuhana no ka hanaʻana i nāʻano likeʻole o nā waina, hiki mai nā hua waina ma nāʻano likeʻole (e pili ana i ka hua manu), nā nui (ka liʻiliʻi), nā meaʻono (keʻoluʻolu), a me nā lelo (keʻokeʻo, keʻokeʻo,ʻeleʻele a me kaʻulaʻula) ).
Hiki i nā hua waina keʻoi aku kaʻono, akā makemake ka hapanui eʻai i nā hua waina.
ʻO nā hua waina, a me nāʻano 'Eulopa aʻAmelika paha, ua ulu aʻe maʻAmelika Huipūʻia. Ua ohiʻia nā huapalapa'Epelani ma Kaleponi,ʻo ka nui no ka hanaʻana a me ka hoʻomaloʻoʻana i nā hua waina,ʻoiai ua hoʻohana nuiʻia nā māla wainaʻAmelika i ka hanaʻana i ka meli, i ka waile, wai a me nā meaʻai'ē aʻe. Nui nāʻano likeʻole o ka hua waina, mai ke keʻokeʻo, keʻeleʻele, ka'ōmaʻomaʻo, a me ka ruby-ulaʻula. ʻO ka mea e loaʻa ana i ka hale kūʻai me ka manawa o ka makahiki. ʻO kekahi mau hiʻohiʻona,ʻo Adora, Almeria, Beauty Seedless, Criminal seedless, Concord, Emperor, Niagra, nā Red Flame, Ribier, Ruby seedless grapes, Scarlotta, Thompson Seedless, aʻoi aʻe. Heʻokoʻa loa kēlāʻano kēiaʻano waina.
| Nā Pūʻona Mea Nutrition | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 kapu, seedless (160 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 104 | |
| Nā Kalo mai kaʻAlu 0 | |
| Ka Honua Loa 0.2g | <1% |
| 'Aluʻu Wai Loa 0.1g | <1% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Pōmelika 288.4mg | 8% |
| Nā Carbohydrates 27.3g | 9% |
| 'Oiu Fihi 1.4g | 5% |
| Nalu 23.4g | |
| Aiai 1.1g | |
| Paʻi Hua A 11% · Huaki C 7% | |
| Ke Komika 2% · Kaha 1% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka huaʻona he waiwai nui i ka'akiʻa a me ke kō. Ināʻoe e hahai ana i kahiʻai momona aʻoi aku ka mea i hoʻololiʻia, e hoʻomanaʻo i ka huapalapala hoʻokahi e pili ana i hoʻokahi gram o ke kūpona. Ke hoʻohāhā i nā hua waina, e hoʻoholoʻoe e mālama i kāu'āpana i kahi o 12 a 15 mau hua waina, e like me ka hapalua kīʻaha kīʻaha. ʻAʻohe nui kaʻokoʻa ma waena o nāʻano likeʻole.
ʻO kēlā me kēia hapalua kapu lawelawe e like me ke kumu momona o ka lāʻau hua K, C, kaiamine, a me ka hua B6.
He mea nui ka Vitamin K no nā iwi ikaika a me nā kuʻi koko. E hoʻomaopopo, inā e laweʻoe i ka uhi a i ke koko paha, pono kāu mau huaola K. Mālama ka Huaʻawina C i ka mālamaʻana i ke kūpilikiʻi a me ke kōkua i ka hanaʻana i nā lole, e like me ka hōʻehaʻana i ka maʻi. ʻO nā hua B-he mea nui ia i ka hanaʻana, a me ka mālamaʻana i ka lauoho a me nā kui.
Nā Huakaʻi Ola o ka Paʻi
Ma waho aʻe o ka liloʻana i kumu maikaʻi o ka huaʻaa C a me K,ʻo nā hua waina ka nui o nā mea pono'ī,ʻo ia hoʻi nā flavonoids, e like me ka resveratrol (i loaʻa i nāʻili o ka hua waina). Hiki i nā Resideratrol nā antioxidants, e hiki ke kōkua i ka emi iho o ka hopena no ke kiʻekiʻe o ka cholesterol, ke koko kiʻekiʻe, ke koko, a me ka maʻi maʻi. Loaʻa ia i loko o nāʻili o ka hohonu-ʻulaʻula,ʻulaʻula, a me ka waina uliuli, e hana ana i kēia mauʻanoʻo kahi kumu maikaʻi o nā antioxidants, me ka kū'ē i nā hua waina. Ke hōʻike nei kekahi mau noiʻi e hiki i nā mea nui o resveratrol ke kōkua i ka hoʻonuiʻana i ka hoʻomanaʻo a me ka hana paʻa i nā poʻeʻelemakule.
ʻO ka huapalapala kekahi i loko o ka quercetin (kahi flavonoid i loaʻa i nā'ōlū), kahi e kōkua ai e pale i ko mākou mau pūnaewele mai kaʻino. Aia kekahi mau hōʻike no ka ho'ēmiʻana i ka maʻi maʻi a me ka maʻi maʻi pūpū mai kēia mau pūnaewele.
Ua Paʻaʻole anei Ka Paʻi Paʻa Maʻemaʻe?
ʻO nā hua waina me kahi'ūla keʻokeʻo keʻokeʻo e palekana eʻai. ʻO kaʻoiaʻiʻo, ua'ōlelo maoliʻia kēlā uhiʻana e like me ka pua , kahi mea maoli e pale ana i nā huawaina mai ka liloʻana o ka makai a me ka palaha. I kekahi manawaʻaʻole hiki ke holoi maʻalahi, akā hiki keʻai.
Ke kiʻi a me ka mālamaʻana i nā hua waina
Ke kūʻaiʻana i ka hua waina, pale i nā hua waina me ka makelu a me nā mea i hoʻopiliʻia. E koho i nā hua waina i waiwai i ke kala. ʻO nā hua'ōmaʻomaʻo nā meaʻono a maikaʻi loa i ka wā he'ōmaʻomaʻo-'ōmaʻomaʻo ke kala. He maikaʻi keʻano o nā hua wainaʻulaʻula a me kaʻeleʻele i ka pihaʻana o ke kala.
Inā mālama pono, hiki i nā hua waina ke paʻa i loko o ka pahu hauā no nā pule he nui.
No ka hoʻomau hou i ka hoʻonani hou, e hahai i kēia mau hana:
- Nānā i ka Wahi: E nānā i nā hōʻailona o ka palaka, ka māmā, a me ka hoʻohui hilahilaʻole. ʻO nā hua waina a me kēia mau hōʻailona, e piʻi aʻe ka wikiwiki ae hoʻopilikia i nā mea'ē aʻe. E hoʻolei i nā hua waina i kūponoʻole.
- E mālama iā lākou:ʻO ka waina ke mālama maikaʻi loa inā he anu. E hoʻopili aku iā lākou i hope o ka pahu firi (ke wahi maloʻo) mai kahi meaʻaiʻai, e like me nā aniani, no ka mea, ua hiki iā lākou ke komo i nā meaʻala.
- E mālama i ka Paʻahi Mua: E mālama ana i nā hua waina i loko o kā lākou pahu pahu e pale ai i ka loaʻaʻole. Eia kekahi,ʻo ka pahu i hoʻokomoʻia iā lākou i ka manawa maʻamau,ʻo ia ka nui o ka uhi a me ka ho'ōla e kōkua i ka hoʻopiliʻana i ka ola.
- E mālama i ka mea i hoʻokuʻuʻoleʻia: E like me nā hua he nui, pono e mālama ponoʻia nā hua waina. ʻO ka holoiʻana ma mua o ka mālamaʻana, hiki ke hoʻoikaika i ka wai e hiki ai ke ho'ēmi i ka hana kūpono. Ma mua o ka hoʻohanaʻana, e holoi i nā hua waina.
- Hiki iāʻoe ke hoʻokuʻu iā lākou: I mea e hoʻonui ai i kāu mau hua waina, hoʻokuʻu iā lākou e hoʻohana hou i ka lane, i ka cocktails, aiʻole i ka hauʻoli, hoʻomaha maikaʻi.
Nā Huakaʻi Ola e Hoʻomākaukau i Ka Paʻi
Kūlana maikaʻi loa i nā māla no kaʻaiʻiaʻana e like me ka meaʻai, i kēlā me kēia. ʻO ko lākou meaʻono, ka waiuhu e hana ai he kumu no ka meaʻono. Hiki i nā hua waina ke hoʻohui i nā'āpana i nā mea hemo a me ka mahalo i ka paʻakai o nā māla'akele a me nāʻoliva no ka meaʻono hoʻokipa. ʻO ka hopena, hiki ke hoʻohanaʻia nā māla i ka hanaʻana i nā meaʻai aʻokiʻia paha i loko o nā huamoa hua.
Recipes Me nā hua waina
Eʻike i ka hoʻohālike i nā hua waina ma ka hanaʻana i ka pōpōpō, kaʻaina awakea, kaʻaina ahiahi, ka meaʻai a me ka meaʻai me nāʻano likeʻole.
- ʻO ka māla wainaʻo Vanilla Smoothie
- Hoʻokumu'ānō i kaʻohana a me ka hua waina
- PB a me nā Hōkū Rope
> Kālā:
> Hale Kalikimaka. Nāʻanoʻano. http://www.berkeleywellness.com/healthy-eating/food/article/types-pahele
> Dohadwala, M, Vita, J. Paʻi a me ka maʻi maʻi maʻi. ʻO ka Journal of Nutrition. 2009; 17788S-1798S. http://jn.nutrition.org/content/139/9/1788S.full.pdf+html
> Linus Pauling Institute. Hoʻomau Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.