Eʻimi i nā meaʻai, nā'ōkuhi, a me nā calories i loko o nā kī liʻiliʻi i loko o kaʻahaʻaina liʻiliʻi
Hoʻopukaʻia ka lemu a me nā lau ākea i kekahi manawa he "mea noa" i nā meaʻai ma nā meaʻai liʻiliʻi liʻiliʻi ma muli o ka nui o ka hopena o ke koko glucose. No ka loloa iki o ka lohi i nā calories ma keʻano whānui,ʻaʻole i kaupalenaʻia i nā meaʻai pākiko kalo.
ʻAʻole nā Palapala Hoʻopiʻi Kuleana no ka Nutrition a me ke Ola
Me nā palapala hoʻonani,ʻo ka rule rule "ka pōʻeleʻele i ka'ōmaʻomaʻo,ʻoi aku ka maikaʻi iāʻoe." ʻOiai he meaʻai nā papaʻaina a pau, he nui loa kaʻokoʻa ma waena o ka laumati iceberg a me nāʻeleʻeleʻeleʻele e like me ka romaine.
ʻO Romaine he mau huaʻai Aʻoi aku he 17 aʻoi aku i ka lettuce iceberg , no ka laʻana. ʻO ke kumu maikaʻi loa,ʻo ia kaʻaiʻana i nā greens i kāu huamata, e like me nā meaʻulaʻula, e like me kēlā me kēia mea he mau hōʻailona o nā meaʻai e kōkua.
ʻO ka letusi he kumu maikaʻi loa ia o ka fiber, ka huaora K, a me nā huaʻa A. He kumu maikaʻi loa ia o ka huaora C, ka hao, a me ka folate, a me kahi kumu maikaʻi o ka momona, ka pālolo, a me ka manganese.
ʻO Carbohydrate a me Fiber Counts no Lettuce
ʻO nā hua palapala'eneʻa i palapalaʻia no nā lekaleʻa likeʻole ma ka US Department of Agriculture database keʻano iki a hikiʻole paha i nāʻokoʻa keʻano nui, a no ka mea i ho'āʻoʻia ma kahi o nāʻano likeʻole. ʻO kēia nā averaki.
- 1 kaomi lettuce haʻalulu: 0,6 gram pono (net) ka waiʻahu me ka 0.5 'ōkahe o ke fiber a me 7 calories
- 1 ka pepa līlū nui: 0.3 gram pono (net) carbohydrate me 0.3 grams ka fiber a me 3 calories
- 4 o kaʻaina henene: 1.5 grams kekona (net) ka waiʻahu me ka 1.5 grams ke fiber a me nā calo he 16
ʻO ka Glycemic Index a me ka Loina Glycemic no ka Lūkini
E like me ka nuiʻole o nā mea kanu momona,ʻaʻole hiki ke hōʻoiaʻia ka helu'enehi o ka leu i nāʻano maʻamau no ka mea, heʻuʻuku ka waihā. No kēlā kumu, he nui ka hopena o ka lūlū i kāu koko koko inā eʻai waleʻoe ia mea, a ma ka mea ponoʻoe e noʻonoʻo i ka hua'ōlelo glycemic o nā pāpale pale salala a me nā mea'ē aʻe o ka meaʻai.
Hoʻomaopopo ka loiloi Glycemic i ka nui o ka meaʻai iʻaiʻia, aʻo ka emi o ka emi mai i ka 10 he mea liʻiliʻi a he nui ka hopena o ke koko a me ka insulin. Eia ka inea glycem i hoʻolālāʻia no ka leka:
Kāleka Glycemic:
- 1 ka pepa lūlū pahū: 0
- 1 lapalapa lapalapa nui: 0
- 4'anea o ke ounce: 1
ʻO ka lemu me ka haʻahaʻa-haʻahaʻa
ʻO kahi o nā mea liʻiliʻi a me ka gluten-ʻaiʻole,ʻo ia ke kāpili i ka palaoa, nā pua, a me nā tortillas me kahi lau nui o letus a puni ke kāwīwī. Hiki iā ia ke hoʻohana i ka hoʻohanaʻana, a he pono nō e loaʻa i nā'epena'ē aʻe a me ka holoi lima ma hope o kāuʻainaʻana.
ʻO kahi'atila i kālaiʻia kahi meaʻokoʻa i ka polaʻau maʻamau me ka lole. Hiki iāʻoe ke hana i kahi sālena'ōmaʻomaʻo i kāu kumu nui ma ka hoʻouluʻana i ka moa a me nā meaʻono'ē aʻe.
Inā hoʻohanaʻiaʻoe i ka loaʻaʻana o ka moa a hoʻomaʻemaʻe paha i ka sālemaka i loko o ka sandwich, ho'āʻo e ho'āʻo ma luna o kahi pola o ka'ōpū lau. Hiki iāʻoe ke loaʻa nā pōmaikaʻi o nā greens a hoʻonui i ka pepa.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.