ʻO nā huapalino kekahi o nā hua maikaʻi loa, me kahiʻaʻaʻaʻa a me ka meaʻono. ʻO kaʻano maʻamau o nāʻano kele,ʻo ia ka momona-lā'ī, akā, heʻanoʻeleʻele hoʻi nā ralemona, ka poni, a me ke gula. ʻO nā lāʻau Raspona he mea hiki ke hoʻololiʻia, no laila, ua kūʻaiʻia ka nui o nā lālā ulu i ka maloʻo. ʻO ka mea maʻamau, hiki i nā hua maloʻo ke nui aku nā huaora, nā minelala, a me nā antioxidants i ka manawa hou no ka mea ua maloʻo lākou i ko lākou hou freshness.
Hāpaiʻia nā hua Raspuka mai New Zealand a me Hema Hema, a ua hōʻiliʻiliʻia ma Wakinekona i ka Moku'āinaʻo New York. ʻO ka hopena o ka huina nui o ka home mai ka mahina mai o Mei a hiki i Nowemapa.
Kūleʻa nā kumu Raspberries i nā calories a me ka waiʻahu a me ka waiwai i ka'ōpū a me ka puʻuwai anthocyanins maikaʻi.
Nānā Mea Ola
| Nā hua'ōpala | |
|---|---|
| Kākoʻoʻana i ka Lōpū 1 cup (123 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 64 | |
| Ke Kalo mai loko mai o ka momona 7 | |
| Ka Honua Hiki 0.8g | 1% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.5g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Pōpila 185.73mg | 5% |
| Carbohydrates 14.7g | 5% |
| ʻOiwi Fihi 8g | 32% |
| Ke Kai 5.4g | |
| Aiai 1.5g | |
| ʻO ka Vitamin A 1% · Hua'ōlelo C 54% | |
| Ke Komika 3% · Kaha 5% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
Me nā hua'ē aʻe, e like me nā mikalēki a me nā strawberries, nā huakō,ʻo ia kekahi o nā kumukūʻai 5-maikaʻi loa loa no nā kānaka me ka maʻi diabetes a me ka poʻe e nānā ana e hahai i ka meaʻai momona. ʻO ke kumu o kēia no ka mea heʻoluʻolu ka nui a heʻuʻuku nā'ōpelu.
Hoʻokahi cup of raspberries i loaʻa i nā calo he 64 a me nā paʻi i kahi 8 grams o ke fiber (ʻoi aku ma mua o 30 pakeneka o kāu mau lā pono'ī), e hoʻonui iā lākou i kahi koho.
Nā Huakaʻi Ola
Kūpona nā huapika i ka hoʻopihaʻana, i ka fiber maikaʻi. ʻO ka fiber ka hapa keu o ka waiʻalulu e hiki ke kōkua iāʻoe e mālama, piha i ka cholesterol mai kou puʻuwai, e hoʻoponopono i nā hanu, e pale i kekahi mau maʻi ākia a ho'ēmi i ka hiki koke o ke koko.
Ua hōʻike nā haʻawina i nā poʻe eʻai ana i ka nui o nā fiber e emi mai ana i ka hopena o ka maʻiʻana o ka maʻi, ka maʻi make, a me ka maʻi diabet. Eia kekahi,ʻo nā kānaka eʻai ana i ka'ōpū i kaʻai piha i nā mea kaumaha.
ʻO nā hua Raspberries'omaʻomaʻo mai ka maʻi anthocyanins ola. Hōʻike kaʻimi e hiki i nā anthocyanins ke pale aku i kekahi maʻi maʻi mau loa, e like me ka maʻi maʻi maʻi a me nā maʻi maʻi.
ʻO ka mea hope loa, hoʻokahi kīʻaha lāʻau e hāʻawi i ka 50% o nā pono o ka lālā. He mea nui ka lāʻauʻona Vitamin C e hiki ke kōkua i ka hoʻonui i ka pūnaewele immune, hana i nāʻiʻo, kōkua i ka maʻi hōʻeha a hiki ke loaʻa nā hopenaʻelemakule.
Nā nīnau maʻamau
No ke aha ke kumu lāʻau kūkeke?
Hiki ke nānā ke nānā aku i ka waenakonu o ke kōkō no ka mea i ka wā eʻeleʻele ai ke kalo mai ke keʻokeʻo keʻokeʻo, e waiho ana i keʻano o kahi kikowaena. Hiki i ka pokapū keʻona i nā meaʻai, e like me nā keiki e kau pinepine ai i kā lākou mau manamana lima.
Ke kiʻi a me ka mālamaʻana
I ka nānāʻana e kūʻai i nā lālā hou, eʻimi i nā hua'ōpū, paʻa, a me nā huaʻala, me kaʻole o nā hull. E nānā i nā pūnaewele no ka uhiʻana a hōʻole i nā mea i hoʻomaka e hoʻomohala i ka palahu e like me ka hoʻomakaʻana o kēia mau hua e hele i kaʻino.
Hiki iāʻoe ke mālama i nā hua hou i loko o ka pahu friji i weheʻoleʻia, ma kahi papa hoʻokahi ma luna o kahi pāpale pepa i kāweleʻia noʻelua aʻekolu mau lā. E hōʻalo i ka holoiʻana a hiki i ka manawa pono eʻai ai, no ka hikiʻole i ka holoiʻana ke hoʻokuʻu i nā lālā i ka waiwai pio.
ʻO nā hua'ōmaʻomaʻa maʻamau ka mea maʻamau i loko o ka pahu paʻoki a hiki i ka 12 mahina.
Nā Huakaʻi Ola e Hoʻomākaukau i nā Raspberries
Eʻai i nā huaʻona i kā lākou iho me he meaʻaiʻaʻai aiʻole ma kahi'āpanaʻai. ʻO nā huapopo kahi hōʻailona nani i nā laleʻa, me ka hoʻonuiʻana i kaʻalohi a me ka fiber. ʻO nā kūpiʻi nani maikaʻi ke nānā aku iā lākou e hoʻonani maikaʻi.
Hiki nō hoʻi ke hoʻohanaʻia e hoʻonui i ka momona a me ka meaʻono i nā'ōlama, nāʻaoʻao o nā kīʻaha, a me keʻano o ka hamo no ka protein a me nā meaʻai.
Hoʻomaopopo pūʻia nā pūmohula e hana i nā pāʻaniʻokoʻa likeʻole a me nā momona, me nā pōhaku, nā muffins, pies, sorbets, etc. Aʻo kēia mauʻano meaʻaiʻaʻole ia he koho maikaʻi loa, no ka mea, he nui nā meaʻai i nā calorie a me ka momona, hiki paha iāʻoe keʻai i nā'āpana liʻiliʻi.
Recipes
E hoʻohana i nā lālā hou hou a maloʻo paha e hana ai i ka palaoa laumania maikaʻi, i nā salamoku hauʻoli, a me nāʻaoʻao i meaʻai, a me ka momona, nā kīʻaha a me nā meaʻai maikaʻi e hele pū me kāu mau koho. Eʻai i ka kuke-ʻaʻole hiki iāʻoe ke hele hewa i ka hoʻohuiʻana i kēia mau mea kanu waiwai i kāu papaʻai.
- Nā Huaʻona maikaʻi a me ka hua
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> Kālā:
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.