ʻO nā kinipona momona ka liʻiliʻi i loko o nā huaʻaleʻa, akāʻaʻole hoʻomākaukauʻia nā hua
Kūleʻa loa nā hua kuʻikuʻi i ke kō ke kiʻekiʻe i ka fiber a me nā meaʻai. Hiki iāʻoe ke kūʻai i nāʻeke kūpono hou i nā kuluhina hou i ka'auwaʻu e hoʻomaha ai a hoʻohana i ka makahiki a pau. ʻO kahi pilikia me nā huapona, he nui loa ia mau mea, no laila, nui keʻano o ke kō e hoʻohuiʻia i nā meaʻai me ka hoʻohanaʻana i nā huaʻikuʻu. E hōʻoia e heluhelu i nā lepili no kēlā me kēia mea'alanila, ka hua'alanika, a me nā huaʻano'ē aʻe'ē aʻe ināʻoe e hoʻohālikelike i nā'ōpona.
ʻO Carbohydrate a me Fiber Counts
- 1'anea o nā huakuʻi alapili: 2 grams o ka waiwai (net) ka waiʻahu me 1 gram o ke fiber a me nā calo he 13.
- 1/2 kīʻaha o ke kāpuni i nā'alakipa hou: 4 grams o kaʻona (net) ka hauʻawa me 2.5 grams o ke fiber a me nā calo he 25.
- 1/2 kīʻaha o ke kīʻaha hou: 4 grams o kaʻona (net) ka waiʻahu me 2 grams o ke fiber a me nā calo he 23.
Glycemic Index
E like me ka pono no ka hua i keʻano o ke kino i loko o ke kiʻopaʻa,ʻaʻole heʻike'enepekema o ka index index of cranberries. Ua hoʻonuiʻia kekahi mau kumuhana mai nā meaʻai'ē aʻe e like me ka mea haʻahaʻa i keʻano haʻahaʻa. E noʻonoʻo i kēia no nā huaʻano kaʻi waleʻia wale nō.
Ka Lohi Glycemic
Hoʻomaopopo ka loiloi Glycemic i ka nui o nā meaʻai a me kāna mau hua'ōlelo glycemic. Hoʻohālikelike ka emi o ka emi mai i ka 10 a he ponoʻole ka hopena ma ke koko a me ka insulin. Eia ka mea i manaʻoʻia no ka'āpana kalapiʻi:
- 1'anea o nā huakiho'oniu: 0
- 1/2 kīʻaha o nā kīkāliki'āpanaʻohi: 1
- 1/2 kīʻaha o ke kīʻaha hou: 1
Nā Paipai Ola a me nā Kiʻi
He kumu maikaʻi loaʻo Cranberriesʻo ka lāʻauʻaila C a me manganese. He waiwai lākou i nāʻano phytonutrients , ma kahi o nā antioxidants. Hiki paha i nā kinikona ke hana i ka pāʻani liʻiliʻi liʻiliʻi i loko o ka waha, ka'āpana'ōpū, a me ka maʻamau ma muli o keʻano kūikawā o nā phytochemical i loko.
ʻO ka noiʻiʻana i loko o kēia wahi he papahana, me nā hopena'āpana no ka paleʻana i nā maʻi o ka'ōhuma. 'Ōlelo nā luna hoʻomalu ka meaʻaʻole e hoʻokomo i ka wai'alanika, nā kīpani barani, a me nā hua lapaʻa'ē aʻe no ka lāʻau lapaʻau inā loaʻa iāʻoe ka maʻi lolo.
ʻO ka inu wai nui o ka waiʻalani hiki ke hoʻonāuki i kou'ōpū a hiki i ka hoʻonuiʻana i kāu pilikia i nā pōhaku'ōkiko ināʻoe e hana ia mea ma kahi lōʻihi. Ināʻoe e lawe iā Coumadin (warfarin) e like me ke koko o ka lahilahi, hiki i ka nui o ka wairane kaomi ke hoʻololi i nā mea, no laila e kūkākūkā me kēia kauka.
Haʻawina Low-Carb
Ināʻoe e kaupalena i nā huapiʻa, hiki iāʻoe ke nānā i nā meaʻalani kaheʻole-iʻole eʻono me nā meaʻai, ka waina, a me ka pīpī. Hiki nō hoʻi iāʻoe ke hana i nā meaʻalani ma ka home a hoʻohana i ka meaʻalaniʻole eʻono ai. Eʻoluʻolu i ka palaoa flax huapalapala maikaʻiʻole no ka'ōpō kakahiaka. No kaʻaina awakea, loaʻa ka saladi me ka ulana waina wīwī vinaigrette . A laila, e hana i kāu mau taleni e hana i kahi meaʻono a me ka momona me nā huaʻalani a me ka meaʻulaʻula no kaʻaina awakea. No ka mīmū maikaʻi, eʻoki i ka pahu o nā kuki winika lapaina .
> 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.
> Kanihi. Nā Papa Hoʻonaʻauao o Nā Aupuni. https://nccih.nih.gov/health/cranberry.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.