Ehia mau Calories i loko o nā lālā pua kai?
Piʻi mai nā hua kanu mai ka hale pua nani. He waiwai lākou i nā meaʻai a he haʻahaʻa i loko o nā'ōpona. No ka loaʻaʻana o ia mau makahiki i kēlā me kēia makahiki, hana lākou i ka meaʻai maikaʻi a maikaʻi loa a he mau hoʻohui nui hoʻi i nā salama a me nā mea maʻalahi'ē aʻe.
| No ka mea kanu hua manu | |
|---|---|
| ʻO ka lawelaweʻana i kahi 1/4 kapu i'ōhinuʻia me ka paʻakaiʻole (33.5 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 207 | |
| Nā Kalo mai ka momona 173 | |
| Ka Honua Nui 19.3g | 32% |
| Ka Honua 1.7g | 8% |
| ʻO ka momona momona 12.5g | |
| ʻO ka momona momona 3.6g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Pōpila 164mg | 2% |
| Nā Carbohydrates 7g | 3% |
| Dietary Fiber 3.9g | 16% |
| ʻOhana 0.9g | |
| Aiai 5.8g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paleka 1% · Nona 29% | |
* Ma luna o kahi hānaiʻai 2000 | |
Pehea e ola ai ka lau nahele?
ʻO nā hua'ōpiopio ka meaʻai loa. Aia i loko o lākou ka momona momona maikaʻi , fiber , a me ke kinikona , akā ua waiwai nui lākou i nā calories. ʻO kahi o ka hapahā o nā kīʻaha o nā hua liʻiliʻi e pili ana i 207 calories a me 19.3 mau kaona. ʻO ia keʻano nui o ka mālama pono i kāu mau'āpana.
Ināʻoe eʻai ana i nā hua e like me kahi pōʻai a lākou wale nō, e mālama pono i kāu hapa i ka hapahā keu (me kaʻole). Ināʻoe e hoʻolālā e hoʻohui i kāu mau hua me kahi huaʻai, eʻoki i kāu'āpana i ka hapalua. Ināʻoe, ma kaʻaoʻao'ē aʻe, e hoʻonuiʻoe i kāu mau hua i kāu salala a iʻole'āpanaʻaoʻao, e mālama i kāu'āpana i kahi o hoʻokahi punetala.
Nā Huakaʻi Ola o ka Lune Koa
ʻO nā hua'ōmaʻa ka hua kanu a me ka minerale. He lālā maikaʻi loa ia o ka fiber a me ka huamū E (e pili ana i 75 pakeneka ma kahiʻoihana), he kumu maikaʻi loa o ke keleawe, ka'ōmole, phosphorous, manganese, a me ka selenium. He puna maikaʻi hoʻi lākou no ka wai o ka pantothenic a hoʻolulilulu a ua waiwai i nā phytosterols, ka mea e emi ana i ka LDL cholesterol.
ʻO ka fiber ka hapa keu o ka waiʻahu. Hiki ke kōkua i ka hoʻoponoponoʻana i nā hanu a me ke koko koko, nā mea kōkua i kaʻoluʻolu (manaʻo piha) a hiki ke kōkua i ka haʻahaʻa cholesterol. Ua hōʻike nā haʻawina i kēlā poʻe kānaka eʻai ana i ke kikowaena kiʻekiʻe e maʻa mau i ka mea iʻoi aku ka maikaʻi a me ka loaʻaʻana o ka maʻi o ka naʻau, ka maʻi diabetes, a me kekahi mau maʻi maʻi.
ʻO ka Vitamona E he lāʻauʻona momona momona ka mea iʻikeʻia he waiwai antioxidant. Hiki ke kōkua i ka hana maʻamau maʻamau a palekana i ka palekana.
ʻO ka Phosphorous he mea hoʻohuiʻia o nā iwi a me nā niho, DNA, a me nā membrane. Hiki ke kōkua ia i ka hanahana a me ka mālamaʻana.
Piʻi hua i ka hua maloʻo
He aha kaʻokoʻa ma waena o ka "hua'ōleʻaleʻa" a me ka "kānana puaʻa"? Ma keʻano maʻamau, aia i loko o ka hua ka'ōmaʻa,ʻo ia ka "ʻiʻo" i loko o ka pūpū. Hiki ke kānalua iki paha kēia no ka mea hoʻohanaʻia ka hua'ōleloʻano "seed" me ka hoʻohanaʻana i kahi kānana kānana,ʻoiai e kūʻai wale ana lākou i ka'ō'ō.
Ke kūʻaiʻoe i "nā kānana pua," ua hoʻoneʻeʻia ka'ōmole. Hiki ke kūʻaiʻia aku ka'ōmaʻomaʻa aiʻole i'ōhinuʻia. Inā kūʻaiʻoe i "nā hua puaʻa" e waiho pūʻia ka hua me ka aʻa i loko o ka pūpū. Hiki i kēia mau mea ke'āla a hoʻolimalima aʻai paha e like me ia.
Hiki iāʻoe keʻai i ka pūpū?
Hiki nō iāʻoe keʻai i ka pūpū o kahi hua'ōmaʻomaʻo no ka mea, he poʻo nui ka hull. Eia naʻe, no ka mea hiki iā lākou ke koi a paʻakikī i ka paʻi aʻaʻole i'ōleloʻia.
ʻO kaʻaiʻana i nā mea he nui e hiki ai ke hoʻonā i ka hopena feʻi (FI),ʻo ia hoʻi heʻano koʻikoʻi o ka paʻa. Hiki nō hoʻi, hiki i nā kohuʻoiʻoi ke popo a pili i nā lou o ka esophagus a me ka'āpanaʻai iʻole e paʻi maikaʻiʻia.
ʻAʻole hiki keʻikeʻia nā moʻolelo o nā keiki eʻaiʻana i nā pūpū pua. Hiki paha i kēia ke hana i ka bezoar kūpono, aiʻole ka paʻiʻana, hiki ke mālamaʻia e nā kauka. ʻO ka manawa maʻamau,ʻo ia ka halemai e wehe i kahi hana a hoʻoulu hou i ka hana maʻamau.
Ke kiʻi a me ka mālamaʻana i nā Lulu Koa
Hiki iāʻoe ke koho e kūʻai i nā hua'iliala me ka 'aiʻole ma waho o ka pūpū. ʻO ka mea nui e noʻonoʻo ai,ʻo ka kohoʻana i nā mea i ho'ākākaʻoleʻia.
ʻAʻoheʻano sodium i loaʻa i nāʻano hua kanu. Ke puhiʻia a paʻakai lākou, e like me 210mg ka sodium. ʻAʻole kēia kiʻekiʻe kiʻekiʻe loa, akā ināʻoe e nānā i kaʻai sodium a iʻole ka paʻakai, he mea ia e noʻonoʻo ai.
No ka mea, he momona ka momona o ka hua puaʻa e hiki ke holo wikiwiki. He mea maikaʻi ke mālamaʻana iā lākou i loko o ka pahu hau i loko o ka pahu fri. Hiki iāʻoe ke hoʻolako iā lākou ma loko o ka paʻukū.
Hoʻomaopopo pūʻia nā hua'ōmaʻomaʻo i mea e hana ai i ka lā, kahi maikaʻi maikaʻi ke loaʻa iāʻoe kahi pilikino pīnī. Hoʻohanaʻia nāʻanoʻano no ka hanaʻana i kaʻaila hau.
Nā Huakaʻi Ola e hoʻomākaukau ai i nā Lulu Koa
Hiki iāʻoe ke hōʻiliʻili i nā hua'iliala i nā meaʻala a me nā kīʻahaʻaoʻao. Hoʻopili kēia i ke fiber, ka'ōmole, a me ka momona momona i ka pā. Eʻoki wale iā lākou aiʻole e hoʻokomo i ka'ōpala.
Hiki ke hanaʻia ka lepo a me ka hoʻohanaʻana i nā mea kanu o ka'ōpala. Hoʻopili i kekahi mau hua i loko o kouʻakika, ka nihi, aiʻole ka momona momona momona no kahi mea hou. Hiki iā lākou ke hoʻohuiʻia i nā muffins, ka berena, ka pancake mix, a me nā meaʻai a i hoʻohanaʻia paha ma keʻano he kumuhana i loko o ka granola home a me ka hui.
ʻO kaʻoiaʻiʻo, hiki iāʻoe keʻai i nā hua ma o lākou iho no ka mea wikiwiki. No ke kōkuaʻana i ka mālamaʻana i nā'āpana, e ana i nāʻanoʻano ma mua o ke komoʻana i loko o keʻeke aiʻole ke kīla. He mea maʻalahi wale ka hoʻomauʻana i kaʻaiʻana i kēia mau'āpana liʻiliʻi.
> Kālā:
> Anderson JW, et al. Nā Huakaʻi Ola o ka Fiber Dietary. Nā Nutrition Reviews. 2009, 67 (4): 188-205.
> Hale Kūʻono Makahiki. Nīnau pinepineʻia.
>ʻO BA, Jorgensen H. Rectal Bezoar i hanaʻia e nā pua hua kai. ʻO Ugeskrift no Laeger. 2010; 172 (42): 2905-6.
> NānāʻIke Hana. NĀ KAULAHI NUI NO NĀ KAULAU KAUPAPA NO NĀ KAUPAPA NUI KAULAU 28 ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. 2016.