Hoʻonuiʻia kēia hoʻolaha olakino i nā calories
Hanaʻia ka paona'alemona mai nā'alemona me kahi momona maikaʻi , protein , a me nā minelala, a ua hiki ke maʻalahi i ka meaʻai maikaʻi. Akā,ʻo ka waihona wai alamona ka mea kiʻekiʻe i nā calories, no laila ināʻoe e nānā ana i kou kaumaha , ponoʻoe e lilo i ka nui o ka lawelaweʻana. ʻO kaʻoiaʻiʻo, he calorie nui ka'alemona a me 98 mau calorie ma ka hapalina, ma muli o ka 9 grams o ka momona i loko o kēlā punetune hoʻokahi.
Hiki iā ia ke hōʻino no kaʻaiʻana o nā mea kaumaha keʻoleʻoe eʻai i ka meaʻoi aku ma mua o ka lawelaweʻana aʻaʻole hōʻike pū i nā calorie'ē aʻe.
| PaʻaʻAmona Pōʻona | |
|---|---|
| Ka lawelaweʻana i ke kahi 1 lawelawe (100 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 98 | |
| Calories mai ka Helu 81 | |
| Ka Honua Nui 9g | 14% |
| Ka Honua Ui 0.7g | 4% |
| ʻO ka Polyunsaturated Fat 2.2g | |
| ʻO ka momona momona 5g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 36mg | 2% |
| Pōpila 120mg | 3% |
| Nā Carbohydrates 3g | 1% |
| Dietary Fiber 1.6g | 6% |
| Nalu 0.7g | |
| Aiai 3.4g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Ke Komika 1% · Ke Ana 3% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Ma kaʻaoʻao maikaʻi, he wai maikaʻiʻo ka wai'alamona i nā momona me ka fiber monounsaturated aʻoi aku i ka 3 grams ka protein a me 3 mau kaheka wale wale nō ka uku. He kiʻekiʻe hoʻi ia i loko o ka pāhana potassium, calcium, a me ka magnesia i nā mea a pau, he meaʻai ka waiʻona almond. Hiki ke kiʻekiʻe ma ka sodium, akāʻaʻole naʻe i nā manawa a pau. ʻO ka helu sodium ka liʻiliʻi ma muli o ka hanaʻiaʻana o ka wai'alemona a me ka paʻakai i hoʻonuiʻia.
E hōʻoia i ka lepiliʻai ma luna o ka hōʻailona no nā sodium levels.
Nā Huakaʻi Ola o kaʻAmona Poʻo
Ma muli o ka kiʻekiʻe o ka waiʻona'alemona i nā momona momona, hiki ke lilo ia i wahi o ka meaʻai maikaʻi. ʻO nā momona momona momona e hoʻoemi i ka LDL cholesterol (keʻano maikaʻi) a hoʻoulu i ka HDL cholesterol (keʻano maikaʻi).
'Oko hoʻi nā'aumāmona i ka calcium, he mea maikaʻi no nā iwi ikaika, ka hana maʻamau maʻamau, a me ka hana maʻamau a me ke aʻa.
He kiʻekiʻe lākou i ka magnesium, a he mea nui ia no nā haneli haneli likeʻole e hanaʻia i loko o kou kino i kēlā lā i kēia lā, e like me ka hoʻoponoponoʻana i ka nui o ke koko a me ke kahe o ke koko.
Almond Butter vs. Peanut Butter
He meaʻuʻuku ka pīponaʻona ma mua o ka wai pīkī pēpē me nā momona momona, nā momona momona, a me nā kiko. ʻO keʻanoʻole, i ka hoʻohālikeʻana i nā kumukūʻaiʻai pono (calories, protein, a me ke fiber)ʻo nāʻanoʻano momonaʻeluaʻano like ia me ka'ā'ī a me ka'ā'ī.
Hiki paha iāʻoe ke noʻonoʻo inā loaʻaʻoe i ka pilikino pēpē, pono eʻai i ka waiʻona almond? ʻO ka pane paha paha, akā,ʻaʻole i kūpono ka hopena. He mau leʻaleʻa ka pīkī a me nā'alemona he mau nomi lāʻau ka mea hiki i kekahi poʻe me nā'ōkoki pīni keʻai i nā'alemona. Eia naʻe,ʻo ka nui o nā poʻe e maʻi nei i nā pēaʻeleʻele i nā almonds. Inā manaʻoʻoe hiki paha iāʻoe ke palekana i ke kanikani a i nā almonds, e kamaʻilio me kāu mea mālama ola.
Almond Butter vs. All Almonds
He mea pono paha ka hanaʻana i nā'alemona - me keʻano o ka pepa-e hāʻawi i ka waiwai kumuʻai kū hoʻokahi. ʻOiai he 15 mau'alamona e lawelawe ana e pili ana i ka helu hoʻokahi o nā calorie e like me ka punetena o ka wai'alemona, ua hōʻikeʻia ka nui o nā calories mai ka wai'alemona ma mua o nā'alemona a pau.
ʻOiʻole, like nā'alemona a pau a me ka wai'alemona. Eia kekahi,ʻo kekahi mau noiʻi e hōʻike ana i nā'alemona ka mea e kōkua i ka poʻe make ma mua o ka naloʻana i ke kaumaha, akā,ʻaʻole iʻikeʻia inā e like ka hopena o ka waiʻona almond.
Hanaʻoe i ka lepo a me ka paila
Ināʻoe i ka papa hanaʻai, hiki iāʻoe ke hana i ka waiʻona almond ma kāu lumi kuke. ʻO ke kumu,ʻo nā mea a pau āu e makemake ai he almonds a he paʻakai liʻiliʻi. E hoʻomoʻi i 2 mau'ōmole'alamasal a me 1 a 2 teaspoon o ka paʻakai i kāu'ōnaehana meaʻai a me ka hana a hiki i ka wā e loaʻa ai iāʻoe kahiʻanoʻona maikaʻi. Hiki iā ia he 20 mau minuke aiʻole pēlā, akā, kūpono ka kaliʻana. Inā he niho niho, e ho'āʻo e hoʻohui i 1/4 kapu o ka meli a me 1 teaspoon ka lepo'onamona i ka wā e hana ana nā'alemona.
Nā Huakaʻi Ola e lawelawe ai i ka Paila Aʻo
Hiki iāʻoe ke hoʻohana i ka wai'alemona a like me keʻano o ka hoʻohanaʻana i ka pata pīnī. I ka manawa kakahiaka, e hana i ka lawaiʻa maikaʻi me ka palaoa a pau, ka wai'alemona a me ka hua 100-paʻi i hoʻolahaʻia, aiʻole e pākuʻi i hoʻokahi kōpune o ka waiʻona'alemona i kahi lele no kahi kīpili waiwai. No kahi'ākena maikaʻi, e hoʻopili i ka wai'alemona i nā mea'ōpiopio i ka palaoa, i ka'ōpalaʻalani, aiʻole i nā lālā maile. I kahi e kūʻaiʻia ai ka pua baleka-paʻakikī kūʻai, e ho'āʻo i ka wai o ka wai'alemona a me ka hua. Mahalo i kaʻohana me ka'ōmole'alemona a pancakes no ka'ōpō kakahiaka. A no kekahi meaʻokoʻa loa, e mālama ana i ka'ōpona i kāu pāʻina meaʻai.
> Kālā:
> Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Nā Hua o kaʻAmona Pona Poʻomaʻo ma ke Kino Cardioetabolic a me ka Hoʻoponopono'Apēpilia i nā Haumāna Ola me ka LDL-Cholesterol i hoʻolālāʻia: He Hoʻoponoponoʻana i ka'ōlohelohe. Ka Nupepa o kaʻAhaʻAmelika American . 2015; 4 (1). doi: 10.1161 / jaha.114.000993.
> Novotny JA, Gebauer SK, Baer DJ. ʻO ke kūlikeʻole ma waena o ka helu o Atwater i hōʻike a hoʻokomoʻia i nā koina waiwai o nā'alemona ma nā meaʻai kanaka. ʻO ka American Journal of Clinical Nutrition . 2012; 96 (2): 296-301. doi: 10.3945 / ajcn.112.035782.
> Kulu, wai'alemona, paʻona, me ka paʻakai i hoʻohuiʻia. ʻO'Alahui Hui PūʻIaʻoʻAmelika Hui PūʻIa no ka Papahana Kūkākūkā, Release 28. https://ndb.nal.usda.gov/ndb/foods/show/3739.