ʻO ka wai inu wai paha he ala maikaʻi ia e loaʻa ai i hoʻokahi aʻelua mau hua hua i kou lā a hoʻonui i ka nui o nā antioxidants eʻai anaʻoe. Hiki ke hoʻonui i ka mea kanu i nā calories, no laila he mea nui e nānā i ka nui o kāu lawelaweʻana, keʻoleʻoe ke nānā i kou kaumaha. He mea nui ka heleʻana no ka wai o ka wai 100-pakeneka ma mua o nā meaʻawaʻawa i hanaʻia me ka waiʻawaʻawa no ka mea he maʻalahi ka loaʻaʻana o ke kumu waiwaiʻoi aku ka maikaʻi aʻaʻole wale i nā calorie nele.
Nā koho maikaʻi loa
Nui nāʻanoʻaila likeʻole a me nā meaʻaila wai e koho mai, akā eia nā lunaʻekolu, e'ōlelo pono ana:
- wai 'alani
- pomegranate wai
- ʻO ka waiʻulu hina
| ʻO nā meaʻona waina | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 cup (248 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 112 | |
| Nā Kalo maiʻApa 5 | |
| Ka Honua Hui 0.5g | 1% |
| 'Aluʻu Wai Loa 0.1g | 0% |
| ʻO ka momona momona 0.1g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Kalepona 496mg | 14% |
| Kāpena Carbohydrates 25.8g | 9% |
| Nīa Dietary 0.5g | 2% |
| Pulu 20.8g | |
| Pana 1.7g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 165% | |
| Ke Kaomi 0% · Ke kahi 3% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka waiʻona paha ka mea maikaʻi loa no ka mea he meaʻai ka maikaʻi, hiki keʻimi aʻaʻole iʻoi aku ka maikaʻi e like me nā wai keu'ē aʻe. He kiʻekiʻe ia i ka huaora C, ka palahalaha a me nā minela. ʻO ka meaʻoiaʻiʻo, hoʻokahi kīʻaha o ka waiʻalani e hāʻawi ana i nā hua A pau C no ka lā hoʻokahi. No ke aha keʻano nui o ka meaʻai C? He mea nui no ka pilina pili pono a me nā kīʻaha koko olakino.
Pono pūʻia ka Vitamin C no kaʻoihana kamepiula maʻamau.
ʻOi aku ka waiʻawaʻawa i loko o ka pāhare potassium e kōkua ai i ke kāohi i ka sodium e hoʻoholo i ke kahe o ka toto a me ka pale o ke kino. Pono nō hoʻi no ka hana paʻakikī a me ke aʻa. ʻO ka wai inu waiʻona e hāʻawi aku iāʻoe i ka folate, kahi kīʻaha B-kūpona i maikaʻi no ka naʻau ola, hanaʻana i ke koko, a me ke kōkuaʻana e pale i kahi maʻi kīnā i kapaʻiaʻo spina bifida.
ʻO ka waiʻona hoʻi he kumu maikaʻi o ka magnesium a inā makemakeʻoe, hiki iāʻoe ke kūʻai i ka waiʻalani i hanaʻia me ka calcium e hoʻonui ai i ka meaʻai.
ʻO ka waiʻona waiʻona kekahiʻano maikaʻi'ē aʻe no ka mea he kiʻekiʻe ia i ka potassium potassium, magnesium a me B. ʻO ia kekahi kumu maikaʻi o ka mea konupūmā a me nā antioxidants, akā, aia nō i loko o nā meaʻai he nui loa.ʻO ka wai pomegranate ka mea kiʻekiʻe i nā antioxidants i kapaʻia he polyphenols e hiki ai ke mālama i ke kahe o ke koko. Loaʻa he mau calorie'ē aʻe ma mua o ka likeʻana o ka waiʻalani me ka 135 mau kapu.
ʻOi aku ka maikaʻi o ka waiʻona waina no kāuʻaiʻana i ka manawa a kohoʻoe i ka waiʻaʻole iʻonoʻia me ke kō. Ua aneane like me ka nui o ka vitamin C me ke waiʻalani a he nui ka nui o nā mea'enela a he kumu maikaʻi hoʻi ia o ka huaora A. No ka waiʻawaʻawa maʻemaʻeʻole ka huaʻo A, no laila,ʻo kaʻulu hauʻoli kaʻoi aku ka maikaʻi loa. ʻO ke kīʻaha o ka wai huapiʻi he emi iho i ka 100 calories.
Nā koho maikaʻiʻole
ʻO nā hua waina maikaʻi loa,ʻo ia ka wai inu wai e like me Sunny D a me Capri Sun Fruit Punch. Hiki ke 'koi' ia kēia mauʻona me ka waiʻona maoli 'akā aia wale nō i kahi wai liʻiliʻi o ka wai a he nui ka wai a me ka sugar a me ka syrup kulina. No laila,ʻaʻole lākou iʻai i ka meaʻai maoli.
Pono e heluhelu i ka papa inoa o nā meaʻai a me nā lālā papahana a koho i ka wai hua 100-hapa.
ʻAʻole hiki i ka wili wai inu wai maikaʻi no ka like hoʻokahi kumu, he nui ka nui o ka wai me kaʻono iki. ʻO Tang, Kool-kōkua a me ka Lā Lemonade manawa i loko o kēiaʻano. ʻAʻole kēia mea inu i meaʻai ma waho o nā calorie. ʻO ka kohoʻoi aku ka maʻalahi ke hoʻomaka me kāu wai punahele 100-hapa nui loa a hoʻohui i wai wai e hoʻonani i ka wai'inu. '
Ka koho a me ka mālamaʻana i nā hua
ʻO ka nui o ka wai wai i kūʻaiʻia i loko o nāʻeke a me nā pahu kālepa a makemakeʻia e hoʻolālāʻia ma hope o ka weheʻana (makemakeʻia kekahi manawa e hoʻopihaʻia i ka mea hauʻoli).
Hiki ke mālamaʻia nā meaʻeha maloʻo ma loko o kāu pāʻani no nā mahina he nui a hiki i ka manawa e hoʻomākaukau aiʻoe e hoʻohui i ka wai a lawelawe.
Hiki iāʻoe ke hana i kāuʻona pono me nā hua hou ma ka home. 'Alahi hiki ke hana i nāʻalani a me ka huaʻulu. ʻO nā mea a pau e pono aiʻoe e holoi i kāu mau hua, e'ōwili ma luna o ka pākeke ma ke kaomiʻana i ke koi, aʻokiʻoki i ka hua i loko a me ka hoʻohanaʻana i ka juicer. Inā loaʻaʻoe i ka meaʻaila nui a me ka mea waikiko uila ma ka home, hiki iāʻoe ke hana i nāʻano meaʻai (aʻoi aku ke ola maikaʻi inā haʻaleleʻoe i ka pulp i loko o ka wai).
Nā nīnau
E hui pū me ka wai e like me nā wai liʻiliʻi?
Ua maikaʻi lākou i ka lōʻihi o ka meaʻono wale nō ka wai. Eia nō naʻe, i kekahi manawa aku, ua hui pūʻia nā waiʻoi aku e like me goji, açia a pomegranate paha me kahi wai liʻiliʻi e like me ka hua waina a iʻole ka'ōmole o ka wai, no lailaʻaʻoleʻoe e lawe piha i ka wai maʻamau āu eʻimi nei.
E inu ana i ka waiʻona i mea e kaumaha aiʻoe?
Nui nā hua waina i ka nui i nā calories pēlā inā e inuʻoe me ka mālamaʻole i kāu laweʻana i ka calorie i kēlā me kēia lā i loaʻa iāʻoe ke kaumaha. ʻAʻoleʻo ia keʻano o ka waiʻona wai wai e loaʻa ai iāʻoe ka mea iʻoi aku ka kaumaha ma mua o nā kalo mai nā meaʻai'ē aʻe. ʻO keʻano o ka pauʻana o ka nui o nā calo. Ināʻo ia ka hihia,ʻo kaʻokiʻana i ka waiʻona i hoʻokahi wale nō e lawelawe ana i ka lā ke kōkua, a maikaʻi paha, e koho i nā huaʻai e loaʻa ana i nā meaʻai a pau ka nui o nā calorie a me nā mea'ē aʻe.
He mea inu maikaʻi paha ka wai wai no nā keiki?
He maikaʻi ke hāʻawi i ka waiʻona wai i nā keiki ma mua o ka 6 mau mahina, akā wale nō i loko o ke kīʻaha aʻaʻole ka'ōmole (i mea e pale ai i ka cavities niho). Pono nā keiki'ōpio i kahi mau auneke i kēlā lā.
> Kālā:
> Asgary S, Javanmard S, Serveshany A. "Loaa i na ano o ka pomegerane." Kūlana Kūlana Kiʻekiʻe Biomedical. 2014; 3 (1): 100.
> Nānā Kuʻuna no nāʻAmelika 2015-2020 8th Edition. 2015-2020 Dietary Guidelines.
> Hyson DA. "He NānāʻIke a me kaʻIkepiliʻIkepili o ka Palapala Hemolele e pili ana i ka 100% Fruit juice a me ke ola kanaka." ʻO kaʻoi aku o ka waiwai ma ka Nutrition: He International Journal Review. 2015; 6 (1): 37-51.
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. NāʻAhaʻIkepili Kūʻai'Alahui USDA.