Kaloka i loko o ka hua waina a me ko lākou mau pono palekana
ʻO nā hua waina, he mau lālā o ke 1800 o kaʻalani a me ka pummelo (kahi hua nui a lahilahi i loaʻa ma waena o nā pāpū waena a me ka hikina). ʻO nā hua wainaʻeleʻele a me ka'ōmaʻomaʻa a huapalapala i nā huapalapalaʻelua e loaʻa mauʻia i ka makahiki. ʻO ka huapalaina kekahi o ka mea'aleʻaleʻa i lalo me nā hua,ʻo ka hapalua o kaʻaila huapalapala he mau meaʻawaʻawa a me ke kōkoʻa ma mua o keʻanoʻoihana hua.
| 'Alapiʻo Nutrition | |
|---|---|
| ʻO ka lawelaweʻana i ka Lūlā 1/2 āpau (approx 4 "dia) (128 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 41 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honuaʻohana 0.1g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Pelika 177.92mg | 5% |
| Nā Carbohydrates 10.3g | 3% |
| 'Oiu Fihi 1.4g | 6% |
| Uku 8.9g | |
| Keina 0.8g | |
| ʻO ka Vitamin A 24% · Huapona C 73% | |
| Ke Komika 2% · Kaha 1% | |
| * Ma luna o kahi hānaiʻai 2000 | |
Me ka momonaʻole a ma nāʻeleʻele he 41 wale nō no ka hapalua o nā hua,ʻo ka huaʻopa he meaʻono aʻoluʻolu keʻoliʻoli i ka mea nona iho. ʻOiaiʻo ia ka meaʻala a hoʻonui i ka meaʻai A a me C,ʻaʻole ia e hāʻawi i ka nui o ka protein a me ka fiber. Ināʻoe e hele ana i ka huaʻulu e like me kahi meaʻai,ʻelua me ke kōmua a iʻole ka waiwai waiwai e like me ka yogurt a iʻole kahi liʻiliʻi liʻiliʻi o nā hua.
Nā Huakaʻi Ola o kaʻaila
ʻO nā hua waina he kumu maikaʻi loa ia o ka huaora C (no ka hōʻemiʻana i ka hōʻeha a me ka laweʻana i ka hao). ʻO ka huaʻameʻa'olika hoʻi kahiʻo ia ka lycopene antioxidant, a hāʻawi iā ia i kona "hue polu nani.
Ua hōʻike nā haʻawina i ka liʻiliʻi o ka maʻi lapaʻau i ka poʻe eʻai ana i nā meaʻai i loko o ka lycopene. Hoʻohui hou, hiki i ka lycopene ke hoʻonui i ka HDL (ka cholesterol maikaʻi) a e hoʻemi i ka LDL (cholesterol hewa),ʻo ia paha ke kumu e hōʻike ai kekahi mau noiʻi e hiki i kaʻaiʻana i ka huaʻulu ke kōkua i ka liʻiliʻi o LDL cholesterol i loko o ke koko.
Aia nā hua waina i nā flavanones, he subclass of flavonoids. Ua hōʻikeʻia nā flavonoids e hōʻike i ka antiinflammatory, antithrombogenic, antidiabetic, anticancer, a me nā hana neuroprotective ma o nāʻano likeʻole o ka hana in vitro a me nāʻano holoholona.
Nā nīnau maʻamau e pili ana i kaʻaila
Hiki iaʻu keʻai i kaʻaila i koʻu wā e lawe ai i nā lāʻau?
Ua lohe pahaʻoe ma mua o ka mea e pale ai i kaʻaiʻana i ka huaʻulu ināʻoe ma nā lipid lowering (cholesterol lowering) mau lāʻau i kapaʻia he'iona. Ma waho aʻe o ka pilinaʻana me nā statins, eʻai ana i nā hua waina a me ka inu wai inu waipilo me nā mau lāʻau'ē aʻe, nā'ōlelo kaukau a me nā meaʻoi aku.
ʻO ka huaʻopaʻo he papa o nā pūpū i kapaʻia he furanocoumarins, e hana i ke kino e hoʻololi i nāʻano o kekahi o nā lāʻau. Hiki paha ke kū'ē i ka huaʻopa me nā lāʻau lapaʻau e like me nā antihistamines, nā lāʻauʻawaʻawa o ke koko, nā lāʻau hoʻoiho kāroid, ka mana hānau, ka waikiko a me ka maʻi o ka dextromethorphan. Hiki i ka'ailaʻala me kēia mau lāʻau ke hōʻeha i ka kino e hoʻopau i kēia mau lāʻau. Inā he mau manaʻo iki kou, e kūkā kamaʻilio me kāu kauka ma mua o kaʻaiʻana i kaʻulu.
E loaʻa i nāʻano likeʻole nā calories'ē aʻe?
Hiki iāʻoe keʻike i ka'ōmaʻomaʻa, keʻokeʻo, aiʻole ka ruby hōkū hua waina i loaʻa ma ka supermarket. ʻO nāʻikepili kūpono i waena o nāʻano likeʻole he like like me nā calories a me nā macronutrients. Hiki i nā mea likeʻole i ka amo antioxidant e pili ana i ka laulā. Ma keʻano maʻamau, koho i kahi punahele a punahele aʻoliʻoli hoʻi!
Ke kiʻi a me ka mālamaʻana i ka hua waina
I ka kūʻaiʻana, e nānā i ka huaʻonaʻaʻole iʻaina ka'ōmaʻomaʻo ma waho-ʻo ia ka hōʻailona o ka'ō'ō. Eʻae i nā hua i loaʻa nā'āpanaʻoluʻolu, aiʻole nā wahi mehameha. Hiki i nā hua waina i loaʻa i kaʻili a me ka'ūpoki. E paʻa i kaʻaila i loko o kou lima, pono eʻoi aku kona kaumaha ma mua o ka nānāʻana,ʻo ka hua'ōlelo i kapaʻia he "ʻoi aku ka nui ma mua o ka nui." ʻO keʻano o kēia hua'ōlelo, eʻoluʻolu ke kumuʻala.
Ināʻoe e hoʻolālā i kaʻaiʻana i ka huaʻona i kēia manawa, e waiho i waho i ka mahana wela. Manaʻoʻia ua piʻi ka uluʻana o kaʻaila hauʻoli i ka uluʻana, no laila,ʻo kaʻaiʻana i ka mea hoʻokahi, maikaʻi.
ʻO ka huaʻona e waihoʻia ana eʻaiʻia i ka manawa ma hope aku e hiki ke mālamaʻia i loko o ka pahu fri.
E hoʻomaʻemaʻe i ka holoiʻana i nā hue o kaʻaila i mua o kaʻaiʻana e like me ka huapalapala ma waho. E hoʻomaʻemaʻe wale i ka wai anuanu a'ōpala i waho me kahi'ōmole'ōmaʻomaʻo.
Nā Huakaʻi Ola e Hoʻomākaukau i kaʻaila
ʻO nā hua waina momona ka mea maikaʻi loa i ka wai a me nā hua uliuli. E ho'āʻo i nā meaʻelua aʻike i nāʻano likeʻole e like me ka maikaʻi.
Eʻeli wale i kāu huaʻulu me kahi spoon a hoʻohana i kēia hua e hoʻoulu i kaʻano, keʻano, a me ka lau i nā meaʻai maikaʻi. ʻO ka huaʻaila hau me ka avocado a me nā greens no kahi hua palamakai maikaʻi, aiʻole e'ānai i kekahi kumu waina i mea eʻoluʻolu ai i nā meaʻai.
'Alapala
Nui kaʻike me kaʻaila, mare i ka'ōhukūpika aloha maikaʻi-maikaʻi, me ka hua'alaʻula. ʻAʻole wale ka nani o ka maleʻana ke nānā aku, he meaʻono loa. ʻO ka'ōpū o ka avocura e hui me ka maikaʻi a me kaʻono o kaʻulu. E hāʻawi i kēia mau leʻaleʻaʻaʻole e hōʻehaʻia kāu ho'āʻo.
- ʻO ka hua'alaponaʻo Aseketo
- ʻO Turuki me kaʻaila Avocado Relish
- ʻO Tilapia me kaʻaila Kaʻi Lehua
> Kālā:
> Begun, R. 5 Nānā Pāʻani Mea Ola Loa. American Academy of Nutrition and Dietetics. 2014.
> Labensky, SR, Hause, AM. Nā Nānā: He Kakauwai o nā mea kanu. 3rd ed. ʻO ke Kaiwaenaʻo Upper Saddle, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. ʻO Flavonoids.