ʻO kahi huaʻaiʻoʻoleʻa ma mua o ka'ōpū
Hiki paha iāʻoe ke'aneʻaka i kaʻikeʻanaʻaʻole kaʻaila umauma (no ka piliʻana paha i nā hua), akā, he kumu maloʻo maloʻo. Ināʻoe e hoʻokoe i kāu mau 'āpana, eʻike pono i ka nui o nā mea i loaʻa aʻoi aku i mea nui e hiki ai iāʻoe ke hoʻoholo i ke koho.
Hiki ke kanu 'ia nā mea'iliana ma kahi māla a me nā wahi momona a hiki keʻaiʻokoʻa aiʻole i kuke.
Uaʻike maikaʻiʻia lākou ma keʻano he mea kaulana i ka kuke kuke. 'Aleʻa ko lākouʻai aʻoluʻolu iki. Malia paha ka pahu kūʻai kūʻai nui loa o ka wai ma keʻano o ka waihoʻana i ka pupuhi i ka wā i kuʻiʻia a iʻole i'āwiliʻia paha, no laila hiki iā lākou ke hoʻoulu i kahi mea nani i nā kīʻaha. ʻOiai lākou he mākiko, heʻuʻuku lākou, no laila, he meaʻuʻuku ke kāpiliʻia i loko o kahi hamo a me ka salakeke paha.
Inā makemakeʻoe i kahi kāpana haʻahaʻa e hoʻohālike i ka wai o ka pahu, e ho'āʻo iā jicama , a heʻano haʻahaʻa hoʻi aʻeleʻele, akā naʻe,ʻaʻole ia e hoʻomau i kāna huelo ma ka kuke lōʻihi.
ʻO Carbohydrate a me Fiber i Paipai no nā wai Ola
ʻOkoʻa ka momona a me ka pahu wai momona i loko o ka waihona kālā USDA no ka mea,ʻo nā kumuhana no nāʻano kele i loko o ke kaumaha o ka wai i hoʻopaʻaʻia i loko.ʻO nā maʻamau maʻamauʻoi aku keʻano maʻamau no ka hoʻohanaʻana i ka wai.
- 1/2 kīʻaha paila'āpana kalapala: 13 grams kūmole (net) carbohydrate , 2 grams fiber, 60 calories
- 4 mau lauwai waikiko (e pili ana i 1 1/2 aune): 8 grams kūmole (net) carbohydrate, 1 gram fiber, 35 calories
- 1/2 kīʻaha kapu i hoʻopiliʻia i ka waiʻainaʻole: 7 ka'ōmole (net) carbohydrate, 2 grams fiber, 35 calories
- 4 pākani wai kaomi (e pili ana i kekahi auneke): 2 grams pono (net) carbohydrate, 1 gram fiber, 14 calories
Ke hoʻohālikelikeʻia me ka jicama , heʻekolu manawa o nā pahu wai kahe hiki ke loaʻa i nā'ōpona (net) me ka nui o nā pahu wai inu.
ʻO ka Glycemic Index no Water Chestnuts
ʻAʻole iʻikeʻia kekahi mauʻike e pili ana i ka hua'ōlelo glycemic o ka wai i loko o nā haʻawinaʻepekema, a no lailaʻaʻole hiki ke heluʻia ka ukana glycemic. Hiki iāʻoe keʻike i ka papa kuhikuhi maʻamau i heluʻia ma kahi'ē aʻe no nā poho wai, akāʻaʻole lākou iʻikeʻia ma ka papa kuhikuhi aʻelua mauʻano inoa likeʻole. Hōʻike ka papa kuhikuhi ākea i ka nui o ka meaʻai e hoʻonui i ka glucose koko. Hāʻawi ka pahu momona i ka nui o ka lawelawe. E like me ka hoʻohanaʻana o ka waihona wai i nā mea liʻiliʻi i nā mea kanu a me nā moa,ʻo ka nui o nā mea nui.
Nā Huakaʻi Ola o ke Kai
Hoʻomaopopo ka pahu kapu 1/2 i ka 4% o kou waiwai maʻamau o ka huaʻa C a me ka 10% o ka waiwai o ka hao. ʻO ka wai o ka pahuwai he kumu maikaʻi loa ia o ka pālolo, manganese, calcium, copper, a me ka hua B6.
ʻO ka kohoʻana a me ka mālamaʻana i kahi wai
Pono e holoiʻia ka wai o ka wai piha, kahi i maʻa mauʻia, e hoʻopau i ka'ōpala "kalo."
Ke kohoʻana i nā poho waiʻona hou, nā koho i loaʻa kaʻoluʻolu, me kaʻiliʻole o kaʻili me nā wahi momona.
E mālama iā lākou i loko o ka pahu kukui i loko o keʻekeʻeke, kahi hiki iā lākou ke hoʻomau iʻelua pule, e hilinaʻi ana i keʻano o ka hou. Ma mua o kaʻaiʻana, pono e'eliʻokiʻia nā poho wai'okena'āpana, aʻokiʻia i luna.
> 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/.