ʻO nā hua'ōpiopio ka meaʻai a me ka haʻahaʻa i ke kō
ʻO nā hua e loaʻa kahiʻoi aku ka momona o kaʻakika ma mua o nā mea kanu no nā sukukū maoli i loko o ia mau mea. Akā,ʻaʻole ia he mea e pale ai iā lākou. ʻO ka nui a me ka nui,ʻo ka poʻe iʻoi aku ka emi o ka wai i ka liʻiliʻi o nā huakī i kēlā me kēia lawelawe, no laila,ʻaʻole eʻoi aʻe ka hopena o kaʻaiʻana i ka hopena (inā e hoʻopauʻia i ka hoʻohaʻahaʻaʻana).
ʻO ka lālā he kumu maikaʻi.
I waena o nā hua a pau e hiki ai iāʻoe keʻai,ʻo nā huakō ka hapalua liʻiliʻi ma kēlā me kēia lawelaweʻana. ʻAʻole wale ka haʻahaʻa i ke kō, he kumu maikaʻi loa ia o nā huaora a me nā minela.
Ka Moʻaukala no ka Strawberry
ʻO nā hua lapalapa, kahi iʻa e pili ana i ka genga Fragaria , ua'ōleloʻia ma nā palapala kahiko Roman i hoʻohanaʻia no ka lāʻau lapaʻau. ʻO nā huaʻona āu eʻai nei i kēia lā ( Fragaria ananassa ) he poʻe'ōpiopio i ulu mua ma Brittany, Farani i ka hopena o ke kenekulia 1800.
Ma mua o ka hikiʻana mai o F. nā pīsana , nāʻano ulu'āhiu a me nāʻano kanu o nā māka liʻiliʻi i nāʻano i hoʻopau pinepineʻia.
ʻO Carbohydrate a me Fiber Counts no nā Mākeke
Ma waho o ka hoʻopau houʻana iā lākou, hiki iāʻoe ke hoʻokuʻu i nā huapona, hoʻolilo iā lākou i mau mālama, a hoʻomaloʻo lākou no ka hoʻohanaʻana i ka meaʻai, nā mea i hoʻolapalapaʻia, a me nā meaʻai'ē aʻe i hoʻomākaukauʻia. ʻO ka lālā, he mea nui ia i kaʻaila cream, smoothies, milkshakes, a me nā kulu.
I ka wā eʻoki ai i nā hua hou, eʻoliʻoli nā kīhāpi i nā'aleʻaleʻa'aleʻaleʻale , fiber, a me nā caloric i kūpono no kaʻai haʻahaʻa.
ʻO ka StrawberryʻAla | Nā Kopaba, Ka Fiber, a me Kaloka |
|---|---|
½ kīʻaha pālahalaha | 5 kaomi pahu pahu, 1.5 grams fiber, 26 calories |
1 nui (1.5-iniha ke anawaena) ka puapala | 1 'ōpili' upena kālepa, 0.5 kahe fiber, 6 calories |
ʻO ka waiwai o ka'eneʻa carbohydrate ka helu o nā'ōpili i hoʻohālikelike ponoʻia eʻoe i nā pahu piha i loaʻa i kaʻai.
ʻO ka Glycemic Index a me ka Loina Glycemic no nā Mākeke
ʻO ka hopena o kahiʻai ma ke koko glucose (sugar) e hōʻikeʻia ma ka helu glycemic a me ka load glycemic:
- ʻO ka helu glycemic (GI) he hōʻailona ia i ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko.
- Hoʻoiliʻia ka pahu Glycemic (GL) i ka helu GI e pili ana i ka nui o ka lawelaweʻana. ʻO kahi GL o hoʻokahi ua like i kaʻaiʻana i hoʻokahi gram o glucose.
ʻOiai he GG kilokilo ka nui o ka 40,ʻo ka hapalua o ke kīʻaha e hana i nā papaʻi kāpili i ka GL he 1.5. Hoʻoemiʻia he GL o 10 a emi paha he mea liʻiliʻi a he kūponoʻole paha ka hopena o ka blood glucose a me ka pane o ka insulin.
Nā Huakaʻi Ola o nā Mākeke
ʻO ka lālā, he kumu maikaʻi loa ia o ka huaora C a me kahi kumu maikaʻi o ka pālolo a me ka manganese. Aia nō i loko o lākou nā hanana lima nui, hiki ke kōkua i ka paleʻana i kāu mau pūnaewele mai kaʻino.
Hoʻomaopopoʻia nā lālā o ka mākeke e like me kekahi o nā hua iʻoi loa aku i nā antioxidants a, i ia manawa, hiki ke hāʻawi i kekahi mau pono olakino. ʻOiaiʻo nā haʻawina hoʻonaʻauao i'ōleloʻia e hiki ai i nā antioxidants ke emi iho i ka hopena o ka puʻuwai o ka naʻau, nā kīʻaha, a me kekahi mau maʻi āpau,ʻaʻole i hōʻoiaʻia kēia noiʻi noiʻi. ʻAʻole naʻe kēia e hōʻemi i ke kumu waiwai maʻamau o nā meaʻai waiwai'āpana antioxidant me he mea lā o ka pāʻina kaulike.
Ka koho a me ka mālamaʻana o nā lālā
I ke kūʻaiʻana i nā huaʻomaʻa, e nānā pono i nā mea i hanaʻia, a pale aku i ka poʻe iʻeleʻele aʻaʻole hoʻi i lawa. ʻAʻole wale kahi'alapala maikaʻi loa i loaʻa i ka'ōpala maikaʻi,ʻo ia kekahi mau meaʻai.
ʻAʻole iʻoi aku ka waiwai o ka hoʻopiliʻana i nā kīkeke ma ka papa. Pēlā nō hoʻi,ʻo nā hua'ōmaʻa iʻoi aku ka nui o ka waiwai,ʻaʻoleʻoi aku ka nui o ko lākou waiwai, akā,ʻoi aku ka maʻalahi o ka hoʻoheheʻeʻana āu e makemakeʻole ai eʻai.
ʻOiai e hiki iāʻoe ke kūʻai i nā'ōpuni hou i kēlā me kēia makahiki, uaʻoi aku ka maikaʻi loa o ka wā e ulu ana i kahi a me ka manawa. ʻO nā lālā i hoʻounaʻia i kahi lōʻihi, uaʻoi loa keʻano o ka'ōmaʻomaʻo a loaʻa i ka'ōmole,ʻaʻole iʻoi aʻe ka maikaʻi o ka'ōpio.
I ka hopena, hiki paha i nā hua liʻiliʻi hou keʻano maikaʻi i nā mea i hoʻokuʻuʻia he mau haneli a he mau mile mile paha.
E hoʻohana i kēia mau'ōlelo hou no ka loaʻaʻana o nā meaʻoi loa mai loko mai o kāu mau kīhākeke:
- Huli mau i nā huaʻomaʻaʻeleʻele a hiki i ke kumu hopena. E pale i nā hua waina i loaʻa nā'āpana'ōmaʻomaʻo aʻeleʻele aʻeha paha i kekahi ala.
- Inā hoʻokomoʻia nā kīpona i loko o kahi pahu hao pale, e nānā i kaʻaoʻao ma lalo o ka nānāʻana i nā mea'ōwili aʻoleʻole. E hōʻoiaʻaʻole he mau hōʻailona o ka waiʻawaʻawa aʻeleʻele paha.
- Ke loaʻa iāʻoe ka huakeke i ka hale, e lawe iā lākou mai loko aʻe o ka pahu a hoʻolei aku i nā mea a pau e loli aiʻole hoʻohemo paha ka mea hiki iā lākou ke hoʻopōʻino koke i nā mea'ē aʻe.
- E mālama i nā hua i loko o ka friji aʻaʻole e holoi a hiki i ka wā pono ma mua o ka hoʻohana. Ināʻaʻoleʻoe e hoʻohana i kēia mau mea ma mua o ka heleʻana i kahiʻino, e kau i loko o kahi pahu'ilika a maloʻo.
> Kālā:
> Afrin S, Gasolina M, Forbes-Hernandez TY, et al. Nā Hua'ōlelo Ola Loa o ka Strawberry: He Moʻomanaʻoʻana i nāʻImi Haumāna. Ka Palapala Noihana Huaʻai a me Wahia . 2016; 64 (22): 4435-4449. doi: 10.1021 / acs.jafc.6b00857.
> Ka Papa Kūloko o ka Moku'āina no ka Ola Loa a me ke Ola Kaiākea: Nā National Institute of Health. Nā Antioxidants: Ma ka Hōʻo. Bethesda, Maryland; i hōʻaia i Mei 4, 2016; NCCIH ka puke D438.
> US Department of Agriculture. Kāleka Nutrition Nūhouʻo USDA no ke Kūlana Kūlana. Washington, DC