Ka Waika i loko o ka wai'Okolehu a me nā Pōmaikaʻi Ola
Uaʻike pahaʻoe i ka wai niu i kāu hale hauʻoli aiʻole i kāu hale kūʻai mea olakino. Akā,ʻo ka wai niu maoli ka maikaʻi? A inā pēlā, he aha ka mea nui loa? Hiki ke hāʻawiʻia i kekahi mau mea maikaʻi inā makemakeʻoe e inu ia mea, akā, hiki i nā calories wai piha ke hoʻopuka koke aku ināʻaʻoleʻoe e makaʻala.
Ka Waika i loko o ka waiʻale
| Nā Mea NoʻonoʻoʻAu Waiwai | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 cup (240 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 46 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Hui 0.5g | 1% |
| Ka Honua Ui 0.4g | 2% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 252mg | 11% |
| Kahuapona 600mg | 17% |
| Nā Carbohydrates 8.9g | 3% |
| Dietary Fiber 2.6g | 11% |
| ʻOihana 6.3g | |
| Pana 1.7g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 10% | |
| Paleko 6% · Kaha 4% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka wai kōkiko ka wai e ninini i ka wā eʻoki aiʻoe i ka hua. ʻO nā niu kahiko (nā mea'ōmaʻomaʻo a me ka lauoho) e hoʻolako i ka waiu niu maikaʻi, akāʻo ka'ōmaʻomaʻa'ōmaʻomaʻo e ulu i ka wai niu.
ʻAʻole kahi wai o ka wai kōkiko he kumu waiwai nui o nā calories nele . ʻO nā calorie kaheʻiaʻo ia ka mea i hāʻawiʻole i ka waiwai kūpono. Nui nā huaʻaina a me nā meaʻaiʻono i hoʻokaheʻia he mau kumu nui o nā calories nele.
Wahi a USDA,ʻaʻohe mea i hoʻohuiʻia aʻehā wale nō kalola mai ka momona momona i loko o hoʻokahi kīʻaha kapu o ka wai niu. Akā, hāʻawi ka inu i 252 milligrams o ka sodium i kāuʻai i kēlā lā i kēia lā. Kālepa nā kauike lapaʻau eʻai iāʻoe i lalo o ka 2,400 milligrams o ka sodium no ka lā.
Akā, e hoʻomanaʻo naʻe, heʻanoʻokoʻa kaʻai wai niu inā kūʻaiʻoe i ka'āleʻa aiʻole kaʻaila iʻike pinepineʻia eʻoe i loko o ka pāʻani, ke kīkī a me nā meaʻai meaʻai.
Hiki i kēia mau huahana ke hoʻolaha aku i ko lākou olakino a hoʻonui i kāuʻaiʻai.
Hiki i kahi ke (ma kahi o 12 auneke) o ka wai niu paila he hiki i 130 calories, 350 milligrams o ka sodium a 26 grams o ke kō. Hoʻohui kekahi mau meaʻala aiʻole nā mea hou'ē aʻe e hoʻololi i ka meaʻai. No laila, he mea nui e nānā i ka lepili Nutrition Facts a me ka papa inoa o nā mea hana ma mua o kou kūʻaiʻana no ka loaʻaʻana o kaʻike pololei loa e pili ana i kāu mea inu.
Nā Huakaʻi Ola Ola
Ke ola nei ka wai niu? Ma loko o nā makahiki a pau, ua hoʻopukaʻia nā kuleana e pili ana i nā pono olakino o ka wai niu, akāʻo ka hapa nui i hihia. Ua hoʻokuʻuʻia e ka American Institute of Cancer Research kahi kīnā e wehewehe anaʻaʻole he kumu e manaʻo ai i nā koi e pili ana i nāʻano kīʻaha o ka wai niu. A ua hoʻoponoponoʻia kekahi hihia i ka makahiki 2011 e koiʻia kekahi mea wai wai niu e hoʻopau i ka hoʻoneʻeʻana i nā koi e pili ana i ka mana olakino.
Akā, ua'ōlelo nā mea he nui he mea inu pono ia e inu ai i ka wā a ma hope o kāu kauʻana, no ka mea, hoʻolakoʻia nā mea koho (sodium, potassium, calcium, magnesium) a me nā hāʻalea i ka holomua. A ke hāʻawi ka wai niu i ka nui o nā calorie ma mua o ka waiʻona hoʻolālā maʻamau.
Akā,ʻo ka mea nui o nā meaʻai e hōʻike iāʻoe e hiki iāʻoe ke loaʻa nā kōkua likeʻole mai kaʻaiʻana i nā meaʻai a pau, e like me ka maiʻa, me ka wai . ʻAʻohe meaʻai e pau (e like me ke kō i kōʻia) aʻo keʻano maʻamau.
No ke aha e inu wai wai niu? ʻO kekahi poʻe e like me ka momona, kaʻono. Inā inu pinepineʻoe i ka waiʻona, hiki i ka niu keʻoi aku ka maikaʻi. Loaʻa i ke kō a me ka nui o nā calorie ma mua o ka nui o nā wai a me nā wai inu.
Ka mālamaʻana i ka wai
Ke hoʻohana nei kekahi mau lau niu i kahi hana pasteurization e hiki ai i ka huahana "kahi paʻapaʻa." ʻO keʻano,ʻaʻoleʻoe e pono e hoʻopiha i ka huahana ma hope o kou kūʻaiʻana. Inā lōʻihiʻole ka weheʻana o ka pōʻai, pono e noho hou no ka pihaʻana i 12 mahina.
I ka manawa e wehe aiʻoe i kahi pahu o ka wai niu, pono mau ka mea hana iāʻoe e hoʻoinu i ka wai. Pili ka hapanui o ka poʻe i kaʻono o ka wai niu pumehana a mālamaʻia e wlll kōkua i ka noho inu no ka hola 24 a 48.
Inā loaʻa iāʻoe ka wai niu i pololei mai ka hua mai, pono e hoʻolālāʻia i kēia manawa. Hiki i ka wai niu hou ke maloʻo.
Nā Kumu Hana Hana e hoʻohana ai i ka wai Coconut
Ma muli o ka mālamaʻana o ka wai niu i nā waiwai, hoʻohana kekahi poʻe e hoʻohana i ka pale i nā hopena o kahi pani. ʻOiaiʻaʻole heʻikeʻepekema e hoʻihoʻi ai i ka hana, hiki i ka inu (ʻaʻole kīʻaha) wai o kēlāʻano kēiaʻano ke hāʻawi i kahi pōmaikaʻi ma hope o ka nui o ka inuʻana.
A ke hoʻohana nei kekahi mau mea hana hoʻohālike i ka cocktails. Hiki iāʻoe ke hana i kahi Coconut Gin a me Tonic a iʻole i kahi Moʻolelo Lime Mojito. A iʻole inā makemakeʻoe e hoʻohana i ka wai niu me kaʻole o ka poho, e ho'āʻo e hoʻohui i kahi laleʻa maikaʻi a iʻole e hoʻolilo i ke kumu no ka hua hua.