E like me nā hua maloʻo a pau, ua kiʻekiʻe ka waina ma ke kānuku no ka mea, uaʻano nui ka manaʻo. E noʻonoʻo i ka nui o ka hua waina , a laila ka nui o ka hua waina i loaʻa i ka wā e maloo ai. ʻAʻole ia e lawe i nā huawaina he nui no ke kō e hoʻokomo wikiwiki. ʻO ka hapanui o ke kōlaina i nā māla waina ua like ia me ka palaka.
ʻO Carbohydrate a me Fiber Counts
- 1/4 kapu lālā huapalapala (hoʻopihaʻia): 31 grams kūmole (net) carbohydrate me 1.5 grams fiber a me 123 calories.
- 1'iliaki waina liʻiliʻi (1 1/2 auneke): 32 ka liʻiliʻi (net) carbohydrate me 2 grams fiber a me 129 calories
- 1 ka waina waina (1/2 auneke): 10 gramsʻoi aku (net) ka waiʻaleʻa me 1 gram fiber a me 42 calories.
Glycemic Index a me ka Loina Glycemic
ʻOiaiʻo ka waina ke kiʻekiʻe i loko o ka hauʻahu,ʻo ka nui o ke kōpaʻa e hanaʻia, a he papa helu haʻahaʻa haʻahaʻa. ʻO ka papa helu'ōlani ka hopena o ka nui o ka meaʻai e hānai i ke koko koko e like me ka glucose maʻemaʻe, a he kiʻekiʻe o ka 100.ʻO ka nui maoli o nā meaʻai e hoʻonuiʻia ke koko koko e hana i nāʻanoʻelua a me ka pehea o ke kīʻaha a me ka nui o kāu eʻai ai . Ke ho'āʻo nei ka pahu glycemic e hoʻohui i kēia mau manaʻo, aʻo kekahi mau meaʻai e hoʻohana ana i ke kaumaha glycemic no kēia kumu. Eia nā kumu waiwai no nā māla waina:
Glycemic Index:
- Hoʻokahiʻike o nā māla waina i hōʻike i kaʻilikai glycemic toharite o 64 . ʻO kēia ka waihoʻana i nā māla waina ma luna o ka laina GI haʻahaʻa (0 to 55).
- ʻElua mauʻike'ē aʻe i loaʻa he GI average o 49. Ua hōʻikeʻia nā pane haʻahaʻa i ka poʻe Sedentary a me ka poʻe e loaʻa ana i ka poʻe kēnā. A hōʻikeʻia kēia mau kikowaina i nā hua waina ma ka haʻahaʻa haʻahaʻa haʻahaʻa glycemic.
Kāleka Glycemic:
- 1/4 kīʻaha hua waina huaʻole (paʻiʻia): 19
- 1'ati waina liʻiliʻi (1 1/2 auneke): 20
- 1 pahu pahu waina (1/2 aune): 6
- 60 kemu: 10
Nā Huakaʻi Ola
ʻOiai ua hala kekahi mau meaʻai i ka hua waina i ka wā e maloʻo ai,ʻo ka waina he kumu maikaʻi ia o nā mea hana antioxidant , me nā polyphenols a me nāʻehu phenolic.
Ua kiʻekiʻe lākou i nā fiber a me nā hana pākuʻi e like me ka insulin. ʻO kekahi pahu liʻiliʻi o nā māla waina e hāʻawi ana i 9 pakeneka o kāu mau pono i kēlā me kēia lā no ka potassium a he nui nā hao, ka huaora B-6, ka magnesium, a me ka calcium. He kumu kūʻai kūpono a hoʻomahaʻole lākou i ka hua a me ka fiber i kāuʻai.
NāʻIhi Noʻonoʻo Manuahi-haʻahaʻa
- Haʻawina Low-Carb Mix Recipes : ʻO kekahi mea e hoʻomanaʻo ai,ʻo nā alahele holoʻokoʻa a pau he kiʻekiʻe i nā calories no ka mea,ʻo ia ka mea i manaʻoʻia ai - e wikiwiki i ka ikaika ma kahi holo wāwae hope a ma hope paha o ka hana kino. Ināʻoe e mālama i kēia me he'ākena pilikia i kāu pēke aiʻole ma kāu pākaukau, e hoʻomanaʻo i kahi lōʻihi e hele lōʻihi ai.
- Haʻemi Salakile Carb-Carb me ka meaʻai Bacon : ʻO ia kaʻala o ka'alaʻula brocholi maʻamau me ke kōʻole o ke kō, keʻoleʻoe e hoʻohana i nā currants ma kahi o nā māla waina.
> 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.
> Esfahani A, Lam J, Kendall CWC. Nā hopena koʻikoʻi o kaʻohi waina i ka glucose a me ka pane insulin i nā kānaka olakino. Ka Nūpepa o kaʻEpekema Ola Ola . 2014; 3. doi: 10.1017 / jns.2013.33.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.