Calories i Coconut a me kona mau pono palekana
Loaʻa ka poʻe i loko o nā wahi pāhili ma kahi e hōʻiliʻiliʻia ai no ka 'meaʻai keʻokeʻo' a me ka wai niu i loko o ka nut. Ua kiʻekiʻe lākou i ka momona momona akāʻo lākou kekahi kumu maikaʻi o nā minelala a me ka fiber.
Eʻikeʻoe i nā niuʻeleʻele i ka nui o nā hale kūʻai i kēia mau lā, akā, he hana nui e hoʻohana ai i kahi meaʻoi aku ma mua o ka hoʻouluʻana i ka niu i kanuʻia, ka waiu niu , aiʻole ka wai niu.
Aia kekahi hana ulu no ka huiʻana i kaʻaila niu i loko o ka meaʻai maikaʻi me ka manaʻo e maikaʻi ia no kou olakino, akā no laila,ʻaʻole lawa kaʻike noiʻi e hōʻike ai i kēlāʻano.
Nā Mea Noʻonoʻo Mea Ui Kupulau
| Hoʻoponoponoʻia ka meaʻono | |
|---|---|
| Ka lawelaweʻana i ka Lune 1 o kaʻaʻa | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 130 | |
| Nā Kalo mai loko mai o ka momona 72 | |
| Ka Honua Nui 8g | |
| Ka Honua Nui 7g | 34% |
| ʻO Cholesterol 0mg | 0% |
| Sodium 81mg | 4% |
| Carbohydrates 15g | 11% |
| Dietary Fiber 3g | 11% |
| Paula 10g | |
| Pauna 1g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 0% · Ke Kino 2% | |
| * Ma luna o kahi hānaiʻai 2000 | |
He kiʻekiʻe kaʻiʻo o ka meaʻai i ka fiber a me nā minelala, i ka mea pālahalaha. Hoʻokahi oʻawa o kaʻiʻo niu (a iʻole paha 1/3 o ke kīʻaha) he 130 calories, 1 gram protein, 8 grams ka momona, aʻoi aku ma luna o 3 grams kekona. ʻO ia hoʻi he 3 milikuraka calcium, 14 milligrams magnesium, 103 milligrams pākū pālolo, a me 81 milligrams sodium.
ʻO ka hapalua o ka waiu niu, he 276 kalolo, 3 grams ka protein, 7 grams mau kiʻopaʻa, 3 grams fiber, 4 grams keʻane a me 29 grams ka momona, me 25 grams ka momona momona.
ʻO ia hoʻi he 316 milligrams potassium, 18 milligrams sodium, 44 milligrams magnesium, a me 2 milligrams hao.
Hoʻokahi kīʻaha o ka wai niu he 46 calorie, ma lalo iho o 2 grams ka protein, emi iho ka hapalua o ka momona o ka momona, 9 mau grabohydrates a me ka 2/2/2 grab. He 58 mau miliiki ka nui, 60 miligrams magnesium, 600 milligrams pāpaʻi pākami a me 252 grams sodium.
Hoʻokahi hapakena o kaʻaila niu he 117 calories a loaʻa i loko o ka hapalua o kou palena o nā lā momona a me kahi liʻiliʻi linoleic acid a me ka momona momona.
Nā Huakaʻi Ola
ʻO kaʻaila a me kaʻaila niu i piha i ka momona, akā,ʻaʻole i like ka momona i loaʻa i ka bipi a me nā mea holoholona'ē aʻe. Eia naʻe, e like me nā holoholona momona i hoʻopihaʻia, e hoʻonuiʻia ka nui o ka cholesterol a me ka LDL cholesterol (keʻano maikaʻi). ʻOiaiʻo ia ke maikaʻi e hoʻohana i ka niu i kāu hanaʻana,ʻaʻoleʻike ia e hoʻonui ai i ka hopena o ka maʻi maʻi maʻi.
He kiʻekiʻe kaʻiʻo o ka meaʻai i ke fiber no ka mea maikaʻi ia no kāu'ōnaehana nūnū a hiki iā ia ke mālama i kou lōʻihi lōʻihi ma waena o nā meaʻai. ʻO ia kekahi kumu nui o ka pālolo pālolo, a he mea nui paha no ka mālamaʻana i nā'enehu paʻakai a me ke kahe o ke koko.
Nā nīnau maʻamau
He niu he hua, he huaʻai, aiʻole heʻala?
Wahi a ka Hale Waihona o ka Hale Hōʻikeʻike, he kumu niu i hoʻokahi keiki. ʻO kahi drupe he hua e paʻa i ka uhi pono i nā hua, e like me ka piʻi a me ke kui. Hiki i nā loli, nā almonds, a me nā pecans he drupes, akā kāhea mākou iā lākou he mau huapalapala, no laila hiki iāʻoe ke kāhea i niu a he hua aiʻole he namu.
Hiki iāʻoe keʻai i ka niu iāʻoe e lilo i ka kaumaha?
Aia nā haʻawina e pili ana i kaʻaila niu a me nā lapalapa holoholona, akā,ʻaʻole ka nui o nā hōʻike e lilo i ka niu i nāʻano a pau e hoʻonui i ka pohō kaumaha o ka mea hana.
Ke hele nei ia i lalo i nā calories e lawe ai i loko o ka lolo i hoʻohanaʻia e kou kino i kēlā me kēia lā.
He mea maikaʻi ka wai niu iāʻoe?
ʻOkoʻa ka momona o ka wai paila i ka momona a emi iho i loko o ka kalo ma mua o ka waiu niu. He kiʻekiʻe hoʻi ia i loko o ka mea pālolo no ka maikaʻi o ka hydration, akāʻaʻohe kumu e manaʻo ai heʻoi aku ka maikaʻi ma mua o ka inuʻana i ka wai nui a puni ka lā aʻai i kāu hua a me nā meaʻai.
Ke kiʻi a me ka mālamaʻana i ka Coconut
Hiki iāʻoe keʻike i nā niu i ka'āpana hua. Eʻeleʻele aʻeleʻele, a paʻakikī loa.
No kaʻaiʻana i kou niu, e hoʻomaka me ka laweʻana i kahi kola. E kiola i ka niu i kekahi hopena a hoʻokahe i ka wai. Hiki iāʻoe keʻono i ka wai-inā heʻono aʻaʻole holokaʻi, a laila maikaʻi kou niu.
A laila, e hoʻohana i ka hama e kiʻi i ka niu e wāwahi i ka iwi. E kuʻi i kaʻiʻo me kahi pahi wili a hoʻopiʻi a puni ke kino i ka shell. E hoʻohana i ka meaʻona punahele eʻoki i ka niu. Hoʻohana i kaʻiʻo niu a hiki i hoʻokahi pule aiʻole e hoʻonele i kahi niu noʻekolu mahina.
Ināʻoe eʻimi ana i ka waiu niu, loaʻa iāʻoe i loko o nā'āpanaʻai meaʻai maoli a me ka mea paha i loko o nā mea kele na pahu a me nā mea inu wai. ʻAʻole lōʻihi ka waiū o ka waiu, no laila e hoʻololi lua i ka hoʻohana ma ka lā a hoʻoulu i ka wai niu waiu ma hope o ka weheʻana i ka pahu. Hoʻohana i loko o kekahi mau lā.
He mea paʻakikī keʻike i nā niu hou, i ka wā e mau ana ko lākou'ōmaʻomaʻo'ōmaʻomaʻo, akā, e loaʻa paha iā lākou ma nā mākeke a nā māla ma nā wahi pāhili. Hoʻohanaʻia kēia mau niu no ka wai niu.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka Coconut
E hoʻohui i ka wai niu me ka wai'alapona a hoʻomoʻi i kahi meli hou. Inā loaʻa iāʻoe ka'ōmole nui o ka holoʻana, hiki iāʻoe ke hoʻohui i nā mea a pau me kekahi mau'āpana hauʻoli no kahi hoʻolālā pāʻani hauʻoli. E hoʻomoʻa i ka wai niu niu, ka pineapple, ka hau, a me ka meli i kahi mea hoʻonui i ka holo māmā no kahi laumā. E hoʻololi iā ia i mea inu e hoʻonui ai i ka pī.
Hoʻohana i nā lau niu i kuʻiʻia e like me ka hoʻoukaʻana i nā meaʻai a me nāʻaoʻao o ka niu a iʻole e hoʻokomo i ka niu maloʻo i kahi mea kanu aiʻole mea kanu papaola aiʻole e hoʻokomo i loko o kāu mea i kāluaʻia.
He maʻalahi kaʻono i ka niu. E hoʻomaka i ka puhiʻana i kāu umu a 325 F. Ho'āla i nā'ōniu niu ma kahi pepa bakena a hahao i loko o ka umu no ka hola heʻelima paha a hiki i ka wā he gula'ōmaʻomaʻo. E mālama iā lākou no ka mea e'āwīwī koke lākou. Hiki ke hoʻoikaika iā lākou i hoʻokahi aʻelua paha ma nāʻanoʻeleʻele.
Recipes
E ho'āʻo i kēia mau mea 'oluʻolu a maʻalahi e pili ana i ka niu.
- Ka PapaʻOiwi Paʻupuʻu'Oma :ʻO kēia mea ho'āla heʻano waiu niu a me nā lau niu a hoʻohana i nā raspberries maloʻo.
- Kahi Pīpī Hōniʻo Kekena :ʻO ka waiu waiu e lawe mai i kēia curry. Hiki ke hoʻohanaʻia i ka paʻi paʻi e like me kāu mauʻono.
- Pākuʻi Low-Carb Coconut :ʻO kēia'ōpili ka pan-paʻiʻia i loko o ka huʻi o ka palaoa niu, meaʻala, a me ka niu i'ōwiliʻia.
> Kālā:
> Eyres L, Namahe MF, Chisholm A, Brown RC. "ʻO kaʻaila hanaʻaila a me nā mea hihia o ke kino i nā kānaka." Nutr Rev. 2016 Apr 74 (4): 267-80. doi: 10.1093 / nutrit / nuw002. 'Apub 2016 Mala 5.
> Kormos W. "I ke kāheaʻana Uaʻike wau i nā huahana he nui e hoʻolaha ana i nā pono olakino o kaʻaila niu a wai wai niu paha. ʻO Harv Mens Health Watch. 2014 Jun, 18 (11): 2.
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nūhou Nūnakino Nūnū Kūʻokoʻa no ke Kūlana Kūlana Kūlana 28."
> Ke 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa Supertracker. "ʻO kaʻu mau meaʻai."