Kaloka i loko o ka Chocolate a me nā Pōmaikaʻi Ola
E hōʻoʻo paha iʻole aiʻoleʻole, hiki i ka balaka ke 'ai i ka meaʻai maikaʻi. No laila, inā e ho'āʻoʻoe e lilo i ka kaumaha,ʻaʻohe pono e hoʻolei i kāu mau hana punahele. Hiki iāʻoe keʻai i ka makalekale a kaloʻole i ka kaumaha. E aʻo wale i ka mālamaʻana i nā calories ma ka chocolate kahi e mālama aiʻoe i ka paleʻai i ka heluʻana no ka paʻakikū kaumaha .
Ke kāloka i loko o ke kākalaka
| Nā Mea Mea'Āina Olakino Chocolate | |
|---|---|
| Ka lawelaweʻana i kahi 1 bar (43 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 220 | |
| Nā Kalo mai ka'Ame 117 | |
| Ka Honua Nui 13g | 20% |
| Pau 8g | 40% |
| ʻO Cholesterol 10mg | 3% |
| Sodium 35mg | 1% |
| Kāhuʻeluʻa 25g | 9% |
| Fiber Dietary 1g | 4% |
| ʻOihana 24g | |
| Pauna 3g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paʻi 8% · Kaha 2% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Hāʻawiʻia kahi pahu balaka maʻamau i hoʻokahi haneli mau calories. E like me kāu e manaʻo ai,ʻo nā calories i loko o ke kaloka kāleka e hilinaʻi ia ma nā mea'ē aʻe i loko o ka maʻamau. ʻOiai, he kumu nui nō hoʻiʻo ke kō, ka momona, ka momona a momona.
ʻO nā kāleka kalaka a me nāʻano kīpona'ē aʻe e hoʻolako i nā calories nele. Hāʻawiʻia nā calorie huapalapala i ka ikehu ma keʻano o ke kōpū i kōpaʻa a me nā momona momona e like me ka momona momona a trans paha. Ua'ōlelo nā luna kaulike no ka hoʻopauʻana i kāuʻai i nā lā o nā calorie nele . Pono nā wāhine pāʻani e hoʻoholo i kā lākou loli i nā lā a pau i ka 120-250 mau calorie nele i kēlā lā i kēia lā. Pono nā kāne kāne e hoʻoholo i kā lākou manaʻo i 160-330 mau calories nele i kēlā lā i kēia lā.
No laila,ʻaʻole hiki iāʻoe ke hauʻoli i ka balekale ināʻoe e ho'āʻo nei e mālama i ka meaʻai maikaʻi? ʻAʻole.ʻO ia keʻano e hauʻoliʻoe i ka makalekaleka i ka hoʻohaʻahaʻaʻana. ʻO nā meaʻai maʻamau maʻamau ka mea i kākauʻia ma ka lepili no kahi'okea Hershey Milk Chocolate.
ʻO kekahi mau kukui makaleka he mau kalo like nō.
- ʻO ka liliʻo Lindt Milk Chocolate Truffle he 75 calories, 6 grams o ka momona, 4 grams o ka momona momona, 6 grams o ka carbohydrate a me 5 grams o ke kō.
- Hoʻokahi waihona o M & M Chocolate Candy e hāʻawi ana i 240 calories, 10 grams o ka momona, 6 grams o ka momona momona, 36 grams o ka waiʻahuka a me 30 grams o ke kō.
- ʻO kekahi o Swiss Miss Hot Chocolate e hāʻawi ana i 90 mau calories, 2 grams o ka momona, 2 grams o ka momona momona, 16 grams o ka waibole a me 8 grams o ke kō.
- Hoʻokaʻawale kahi pahu melekikoʻo Hershey i 216 kaloka, 14 mau momona o ka momona, 8 momona o ka momona momona, 25 grams o ka waibole a 20 grams o ke kō.
- Hoʻolahalahaʻia nā'ōlelo hoʻohiki wilike kahi'ohie i 42 mau calories, 2.6 grams o ka momona, 1.6 grams o ka momona momona, 4.8 karamu o ka waiʻahuka a me 4 grams o ke kō.
Nā Huakaʻi Ola o Kaleka
Hiki i ka hulikulu ke hāʻawi i kekahi mau pono palekana. ʻO ka niho koko, kahi mai ke kokoleka ka mea i laweʻia, he kiʻekiʻe i flavonoids. Ua pili nā mea noiʻi i ka hōʻoiaʻana o nā flavonoids, i kekahi mau pono palekana. Eia nō naʻe, ua'ōlelo ka poʻeʻepekema e noi houʻia ka noiʻi no ka maopopoʻana inā hiki i nā flavonoids ke hāʻawi i kēia mau pono.
Akā,ʻaʻole maikaʻi nā kelekaleka a pau loa. I ka wā e hanaʻia ana nā pīni koko, ua ho'ēmiʻia nā pōmaikaʻi ola. No kēlā kumu, ponoʻoe e koho maʻamau i ka balekale e hoʻohana i nā pono o nā flavonoids. ʻO ka mea maʻamau,ʻo ka koho maikaʻi loa he chocolate. Akā,ʻo ka hoʻopili liʻiliʻiʻana o ka waikalekalekolekolekole he mea nui i ka paʻakai a me ka momona, no laila pono e hoʻopauʻia i ka hoʻoponopono.
Ke'ōleloʻia nei e nā mea noiʻi a me nā kānaka olakino e hiki nō ke hāʻawiʻia kahi balekale i kekahi mau pono olakino,ʻaʻohe kumu e hoʻokomo ai iʻole ka hanaʻana i ka balekaleka.
Nā Huakaʻi Ola e Makemake i ke Keleka
Hiki iāʻoe ke mālama i ka balekale i kāu meaʻai maikaʻi inā makemakeʻoe eʻoliʻoli i ke kuikahi. ʻO kaʻoiaʻiʻo, hiki iāʻoe keʻai i ka balekale ināʻoe e helu ana i nā calories e kau i lalo. Akā, no ka mālamaʻana i kāu paleʻai kalori i ka mana , eʻai i kahi liʻiliʻi loa. Eʻai i nā huapalapa makalekaleka a iʻole e lawe i kahi kīʻaha liʻiliʻi o ka balekaleka wela i ka hoʻopiha i kou makemake. A inā hiki iāʻoe, koho i kahi kāleka keleʻele. Heʻono kaʻoi aku ka maikaʻi a hiki i ka mea e hoʻopiha ai i kou makemake me kaʻoihana liʻiliʻi.
ʻO ka mea hanaʻole e hanaʻia, e kauʻia kekahi pola nui o nā makalekaleka e hōʻikeʻia ma ka home a iʻole i ka lumi papahana. He mea maʻalahi kaʻaiʻana i nā meaʻai he nui inā e ho'āʻo mauʻiaʻoe eʻaiʻole. E mālama i kāu hulikāleka i hūnāʻia i loko o kahi pākeʻe aiʻole ma kahi papa kiʻekiʻe iʻoleʻoe eʻike iā lākou i ka manawa a pau. A laila e lawe wale i kahi lawelawe wale nō i ka wā e hoʻolālā ai.
Ke koho a me ka waihoʻana i ke kikiki
He maikaʻi ke kūʻaiʻana i ka balekale i nā liʻiliʻi liʻiliʻi ma muli o keʻano hou o ka meaʻai. E kūʻai i kahi baleka ma kahi wahi pouli ma kahi lumihana o ke keʻena. Mai hoʻopili i ka baleka.
Hiki ke hoʻomaʻoʻoʻia ke kikikena me ka manaʻo nui o nā mea hoʻomaopopo. Inā hoʻonoeʻoe i kāu balekaleka pono e hoʻopaʻa paʻaʻia i mua o ka waihoʻana i loko o ka pahu pāʻani. Pā i ka mahana wela.
Chocolate Recipes
- ʻO kaʻoloʻo Chocock Kahikulu'Ooey-Gooey
- Chocolate Cake-in-a-Mug
- Pālua Bakina Bread Pudding noʻelua
- ʻO ka mea kanu-Free, kahi mea kanu-kuʻikuʻi i uhiʻia me nā huaʻalina
- Nā Dietitian-Manaʻoʻia i nā lā o ka Lākiaʻo ka Lākia
> Kālā:
> Kalahui M, Oteiza PI. ʻO ka koko, ka chocolate a me ka maʻi maʻi. 54 (6). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797556/. https://www.ncbi.nlm.nih.gov/pubmed/23462053
> Higginbotham E, Taub P. Nā huakaʻi kalapona o ka chocolate cholo? Nā koho o ka maʻamau i kēia manawa i ka lāʻau o ka lāʻau. 2015 (17)
> Katz DL, et al. ʻO Cocoa a me ka chocolate i loko o ke ola kanaka a me nā maʻi. 2011 (15).
> Ke KeʻenaʻOihana Hoʻolālā. Nā koi no Kāwai. Nā Nūhou Ma ka Ola. https://newsinhealth.nih.gov/issue/aug2011/feature1. ʻApelila 2011.