He mea maikaʻi a 'ino paha nā meaʻai no kouʻaʻai?
Aia kekahi mau meaʻai i ka meaʻai e haʻi iāʻoe he maikaʻiʻole ka maiʻa no ka poho kaumaha. A laila,ʻo ka mea nui loa e paipai iāʻoe eʻai i nā hua a me nā huaʻai hou. Hiki iāʻoe ke noʻonoʻo inā he maikaʻi loa ka maiʻa no kāuʻai.
ʻOiai ka nui o nā meaʻai a me nā calorie ka maiʻa ma mua o nā hua'ē aʻe,ʻaʻole lākou i hewa noʻoe. ʻO kaʻoiaʻiʻo, ua hoʻopihaʻia lākou me nā huaʻai olakino a me kahi kumu nui o ka ikehu.
Inā maikaʻiʻoe i ka huaʻaiʻulu maiʻa i kēia hua, makemake waleʻoe e mālama i nā māhele i ka mana a koho maikaʻi i kāu maiʻa.
ʻO nā mea kanu calories a me nā meaʻai maoli
| Nā Mea Mea Mea Ola Mea Mea Hua | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kahi (7 "a 7-7 / 8" lōʻihi) (118 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 105 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Loa 0.4g | 1% |
| 'Aluʻu Wai Loa 0.1g | 1% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Pailapalapala 422.44mg | 12% |
| Nā Carbohydrates 27g | 9% |
| Fihi Dietary 3.1g | 12% |
| Kupa 14.4g | |
| Pana 1.3g | |
| ʻO ka Vitamin A 2% · Hua'ōlelo C 17% | |
| Paleka 1% · Pālua 2% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Aia he 105 calories i loko o ka maile. ʻO kahi'ōmaʻa liʻiliʻi he 7 a 8'inni ka lōʻihi. Nui aku ka nui o ka maiʻa i loaʻa iāʻoe ma ka hale kūʻai i kēlā me kēia. ʻOiaiʻaʻoleʻoe e puka i waho i kahi anaʻana no kāu hua,ʻo ka manaʻo kūponoʻo ka banana maiʻa he 90 a 120 mau calories, ma muli o kona nui.
Pehea e hoʻonuiʻia ai nā calorie kalo i nā calories ma nā hua'ē aʻe? Hoʻomaʻawa kahi'ōlaʻi maʻamau i 115 mau calories . ʻO kahi o kaʻala ala-lahilahi e loaʻa ana he 62 calories. ʻO nāʻano Berries keʻano haʻahaʻa loa i nā calories. ʻO ka hapalua o nā lālā i hāʻawiʻia he 32 calories a me ka hapalua kapu o nā blueberries e hāʻawi ana i kahi caloka he 41 .
He nui nā mea make eʻai i ka hapalua o ka maiʻa e noho ma kaʻaoʻao pono a mālama i kā lākou calorie. ʻO ka hapalua o ka maiʻa e hoʻolako wale i ka 45 ka 60 calories. Akā naʻe,ʻaʻole maikaʻi ka maikaʻi o ka maiʻa ma hope o ka'ōhūʻana, no laila, hele pinepine ka hapalua i kaʻona, akā he mauʻano e pili ana i kēlā.
ʻO kekahiʻoiaʻiʻo maoli no nā mea make,ʻaʻole kokoke i ka momona i loko o ka maiʻa. Akā, ua hana lākou i kahiʻano maʻalahi a pēlā lākou e hoʻonui ai i ka momona, kaʻono i nā momona a me nā mea ola'ē aʻe. He hana nui nō hoʻi lākou no kaʻoluʻolu i ka makemake i nā mea momona.
Nā Carbohydrates ma ka Panana
ʻO ka nui o ka waiʻahu i loko o ka maiʻa e like me ka nui o ka hua. Ma keʻano laulā, hiki iāʻoe ke manaʻo 15 grams kūpono (net) ka waiʻahuʻaha no ka 1/2 kapu o ka sliced bananas. ʻO kēia'āpana ke hāʻawi aku nei hoʻi i 2 grab fiber, 9 grams o ke kō, a me nā calo he 67.
Ma muli o ka nui o ka maiʻa e kūʻai nui ai, he mea maikaʻi loa ia eʻike i nā helu hua'ōlelo i kēlā me kēia. Hookahi pahu nui (8 a 9 iniha ka loa) e loaa ka 31 grams (net) carbohydrate, 3.5 grams fiber, 17 grams o ke ana, a me 121 calories.
E like me kāu eʻike ai,ʻo ia ka pālua o ke kīʻaha 1/2,ʻo ia ke kumu he maikaʻi maikaʻi no nā mea make-liʻiliʻi haʻahaʻa e pili i ka nui liʻiliʻi. E piʻi mai me nāʻano e mālama ai i ka hapalua.
ʻO ka hoʻomaʻamaʻaʻana a me ka mālamaʻana no ka smoothies, he ala maikaʻi loa ia e pale aku ai i ka palaho.
Nā Huakaʻi Ola o ke Ana
ʻOiai, uaʻoi aʻe ka nui o ka peʻa i nā calorie ma mua o kekahi mau hua'ē aʻe, akā he nui kā lākou e hāʻawi. ʻO kaʻaiʻana i kahi maiʻa e lilo i mea hoʻonui i ka ikaika a he kumu maikaʻi hoʻi ia o nā meaʻai maikaʻi'ē aʻe. Hoʻokumuʻia ka pālākiʻona i ka meaʻai maikaʻi o ka pākiko-olakino maikaʻi , ka huaora B6, manganese, a me ka fiber. He mea nui ka fiber no nā mea make no ka mea e kōkua iāʻoe e hoʻonui i ka lōʻihi lōʻihi aeʻai ihoʻoe ma lalo o ka lā.
ʻO ka Vitamona C kekahi hua'ē aʻe o kaʻaiʻana i ka maiʻa a me ka banana maile e hiki iāʻoe ke lilo iā 17% o kāu waiwai i kēlā me kēia lā.
He kīʻaha nui kēia no ka mea he mea kōkua ia i ka hoʻoponoponoʻana i nāʻiʻo a hiki ke kōkua i nā maʻi e ola ai. He mea maikaʻi hoʻi ka Vitamin C no ka mālamaʻana i nā iwi olakino, nā niho, kaʻili, nāʻiʻo a me nā kīʻaha koko.
Ināʻoluʻoluʻoe i ka maiʻa ma kaʻaoʻao'ōmaʻomaʻo, hiki iāʻoe ke pōmaikaʻi hoʻi i kona starch mākia. Hiki i kēia ke kōkua i ka mālama ponoʻana i kou pila ma ka hoʻokomoʻana i ka huakino maikaʻi.
Ke hoʻohālikelikeʻoe i ka meaʻai i ka maile i ka meaʻai o nā pāʻakai 100-calorie maikaʻi-maikaʻi , maikaʻi maikaʻi ka maiʻa. Hiki i kēia'āmāmāmā iki e'āʻai ke kōkua i ka hōʻokiʻana i nā makemake no kekahi meaʻono maikaʻi loa ma mua o ka haleʻaina a me nā hua maloʻo. ʻO ia hoʻi he mea momona i ka momona momona, ka sodiko, a me ka cholesterol.
Keʻala a me ka Glycemic Load
ʻOiai he panana e hāʻawi ana i kahi 14 mau sukari,ʻo ia kahi mea haʻahaʻa-haʻahaʻa . ʻO kahi pākani liʻiliʻi he pahu kukui nuiʻo 10 a me ke kīʻaha 1/2 o ka'āpana keʻakeʻaʻeono 6.ʻO ka'āpana ke hoʻololi i ka hika i ka paʻakai e like me ka'ōʻana. ʻO keʻano o ka hua o kāu maiʻa,ʻo ia ka nui o nā meaʻai. E noʻonoʻo i kēia i ka nānāʻana i kāu waiwai kō.
ʻO ka hua Peel paha ka mea e hiki ai?
ʻO ka hapanui o mākou ka maʻa mau i kaʻai waleʻana i ka hua o ka maiʻa a hoʻoulu i ka pehu i loko o ka lau. Akā naʻe, hiki keʻaiʻia nā pēle maiʻa-akāʻaʻole naʻe iʻoi aku ka maikaʻi-a he nui nā pono maikaʻi. He nui ka nui o nā hua Bam a me B12, magnesium, a me ka pālolo.
ʻOiai e hiki iāʻoe keʻai i nā'ōpala, keʻano pinepineʻia e hoʻolapalapa i nā peels. ʻO ka manawa pinepine lākou i kāpiliʻia, akā, hiki ke hui pūʻia kekahi maia mai ka'elikeʻole i kahi laleʻa ke laweʻoe i nā hopenaʻelua.
He meaʻino ka pōʻino no ka Loss Loss?
E haʻi aku kekahi poʻe kauka iāʻoe e pale i ka maiʻa no ka meaʻoi aku ka kiʻekiʻe o ke kōkoʻa ma mua o nā hua'ē aʻe. Ināʻoe eʻai i kahi pēla nui a iʻole ka nui o ka maiʻa, hiki i nā calori ke kiʻekiʻe loa. Eia naʻe, he mea nui ka mana o ka'āpana no nā mea make me kaʻole o nāʻano meaʻai āu eʻai nei aʻaʻoleʻole i like ka maiʻa.
Inā makemakeʻoe i ka maiʻa, mai hopohopo. ʻAʻole paha ponoʻoe e hōʻoki iā lākou mai kāuʻai. Akā, inā e ho'āʻo anaʻoe e lilo i ka kaumaha, ponoʻoe e helu i nā calorie maile e like me nā calories i loko o kahi kuki a i loko o kahi pātaʻi pasta.
Eʻai i ka hapalua o ka maiʻa e like me kahi meaʻai e mālama ai i ka kalo i ka mana aiʻole eʻaiʻana i kahi maiʻa ma keʻano he lā kakahiaka kakahiaka ala-kalo . E hoʻomanaʻo waleʻoe e hoʻokomo i nā calories maile ma kāu helu helu no ka lā no ka makeʻana o nā meaʻai.
Ke kiʻi a me ka waihoʻana i nā panana
Ke kūʻaiʻana i ka maiʻa, koho i ka hua e like me kāu mau koho. Inā makemakeʻoe i ka maiʻa maikaʻi, kūʻai mai i ka maiʻa eʻoi aku kaʻoi. E hoʻomanaʻo i kēia mauʻoi aku ka nui o ke kō.
ʻO keʻano āu e mālama ai i ka maiʻa e pili ana i kāu koho. Inā makemakeʻoe i kahi'alama maʻemaʻe nui a laila e hoʻomau iā lākou ma ke pāpālina aʻae iā lākou e ulu. Hiki iāʻoe ke māmā i ke kaʻina hana ma ke kauʻana i loko o kaʻeke pepa me ka'ōlaʻa i ka pō.
No ka ho'ēmiʻana i ka hoʻoponoponoʻana, e mālama i kāu maiʻa i loko o ka fri. Ma keʻano likeʻole i ka manaʻo loiloi, maikaʻi kēia. ʻOiai e lilo ka pele iʻeleʻele,ʻaʻole e hoʻopau waleʻia ka hua i loko o ka lumi pāmahana.
Hiki ke hoʻomauʻia ka pahu. Ināʻoe e hoʻolālā e hoʻohana i ka smoothies, hiki iāʻoe ke puhi i ka peʻa, eʻokiʻoki i ka hapalua, e hoʻokuʻu i ka pahu , a laila e hoʻopaʻa i loko o kahi pahu. Inā hoʻonoeʻoe i ka baʻa me nā peels ma luna, e hoʻololi iā lākou i ka mahana wela. ʻOiai hiki iāʻoe ke hoʻokomo iā lākou i loko o ka microwave no 5 maukona, e hoʻololi i keʻano.
Nā Huakaʻi Ola e Hoʻomākaukau i ke Ana
Nui nāʻano likeʻole e hauʻoli ai i ka bananas ināʻoe e ho'āʻo ana e lilo i ka kaumaha. E hoʻopili i kahi maiʻa'ulaʻona i kou'ōmaʻomaʻo oona aiʻole yogurt no ka loaʻaʻana o ka maikaʻi o ka maikaʻi. Hiki nō hoʻi iāʻoe ke pālahalaha i ka maiʻa maile (ma kahi o ka jam) ma luna o ka wai pīnoa ma kahi'āpana palaoa.
ʻO ka'anake'Āniʻa he mea ia e pani ai i ka hau. Hoʻolapaʻo Drazz a me kahi'ākīʻulu maika me ka liʻiliʻi nui o kahi chocolate. E hoʻomoʻi i kekahi mau'alemona palupalu a loaʻa iāʻoe kahi sundae maikaʻi, low-calorie. ʻO keʻano'ē aʻe, hiki iāʻoe ke hoʻoikaika i Yonanas, kahi kīʻaha kīʻaha maikaʻi e hoʻonuanu e lawelawe ana i "ice cream" mai loko mai o ka maiʻa aniani.
Pūnaewele Recipes
Inā makemakeʻoe e kuke, e ho'āʻo i kekahi o kēia mau leʻaleʻa maiʻa maikaʻi:
Hoʻoulu houʻia ka'āpana i kahi kūikawā kūikawā likeʻole i nā hopena a me nā mea i hui pūʻia. Inā e ho'āʻo anaʻoe eʻae i ka kaumaha, e hoʻonui i ka hapalua o ka maile i kou manuahi ma kahi o ka ice cream a iʻole ke koko. E loaʻa ana iāʻoe kahi'ōmeleʻoluʻolu, ulaʻula, akā, me kaʻole o ka mea i hoʻokomoʻia i ka momona a iʻole nā calo'ē aʻe.
> Puna:
> USDA National Nutrient Database no ke Kūlana Kūkākūkā, Release 28.