ʻO nā hua iʻokiʻia, e like me ka mau māla waina a me nā pākeke, ua kūpono no ka lōʻihi o ka lōʻihi a he mau kumu maikaʻi lākou o ka huaora, nā mineral, a me ka fiber. Akā, ināʻikeʻoe i kaʻike kumu waiwai no nā hua hou a me nā hua maloʻo, hiki iāʻoe keʻike i ka nui o ke kō a me nā calorie ma ke kau.
No laila he aha ka hana? Hiki i ka hua ke hoʻomāhuahua i ke kō i ke kahe wai maloʻo?
Nope. ʻAʻole hiki i ka hua ke ulu aʻe i ke kōpaʻa i ka wā e maloʻo ai, akā, ua lilo ke kahe, no lailaʻo ka hopena keʻano o ke anaʻana i ka hua ma mua o kāu hoʻohālikeʻana.
Loaʻa ka Loss wai i ka Lēkiu Lā
Hikiʻia nā hua i nā wailaʻau kūikawā, aiʻole e waihoʻia i ka lā e hoʻomaʻemaʻe maʻamau, a ua mākaukau nā hua i ka pauʻana o ka wai a pau. ʻO ka make o ka wai,ʻo ia hoʻi, ka nui o ka nui o ke kino, no laila, i ka wā e like me ka momona, hiki i ka hua waina maikaʻi, heʻili wainaʻilihune, heʻano liʻiliʻi. ʻO ka mea like ke hanaʻia i ka pauʻana o nā palako i loko o nā momona a i ka wā e hoʻopauʻia ai kekahi hua a hua paha.
Ke hoʻohālikelikeʻoe i nā hua hou a me nā hua maloʻo i ka nui, a laila eʻike mau loa aiʻoe i ka sukake a me nā calories ma nā hua maloʻo. Akā, inā e hoʻopiliʻoe i kēlā me kēia'āpana ma ke'āpana,ʻo ke kōpaʻa a me nā calorie e like paha. No laila, i hoʻokahi kīʻaha waina iʻoi aku i ka 80 grams o ke kō aʻo ke kīʻaha waina i kahi 15 grams a iʻole ka liʻiliʻi.
E unuhi i loko o nā calories, aʻikeʻoe i ke kīʻaha waina i kahi o 100 calories, aʻo ka kīʻaha waina he 434 calories.
Hoʻohālikelikeʻia eʻAi
No laila hiki iāʻoe keʻike i nā mea e hana ai inā hoʻohālikelikeʻoe i nā hua hou a me nā hua maloʻo ma ke kīʻaha no ka mea hiki iāʻoe ke kūʻai i 30 a 40 mau huawaina i loko o hoʻokahi kīʻaha kīʻaha hoʻokahi, i ka hoʻohālikelikeʻia me kaʻoi aʻe o ka waina ma mua o 250.
Akā pehea kāu e hoʻohālikelike ai iā lākou i ka nui?
Wahi a ka 'Oihana Hoʻonaʻauao Meaʻai'Aihana Hui PūʻIa Hui PūʻIa Hui PūʻIa oʻAmelika Hui PūʻIa no ke Kūlana Kūkākūkā, 30 mau kōlaina i piha i 12 grams o ke kō a me 48 calories. He kanakolu mau hua waina i loaʻa i 47 mau calo a ma lalo iho o 10 grams wale. Ua like keʻano o ka waina i ka pauʻana o ke kōpaʻa i ka wā e maloʻo ai, akāʻaʻole pahaʻo ia ka hihia. ʻO keʻano o ka paʻu maoli o ka waihona waina e like me nāʻano likeʻole a me nā papa helu waiwai kūpono i hanaʻia ma nāʻano likeʻole. Akā,ʻoiai, inā hoʻohālikelikeʻoe i ka hua waina i ka hua waina,ʻo ka nui o nā meaʻai likeʻole me ka wai.
He mea nui ke kuhikuhi aku i kekahi mau hua maloʻo, e like me nā'anedero, heʻano nui ia, hikiʻole iāʻoe ke kū i kaʻaiʻana, a laila, hoʻokomo pinepineʻia ka paʻakai a me nā wai hua i ka wā maloʻo i hiki ai ke kūʻaiʻia nā papa hana huakaʻi e like me ka meaʻai.
E Kiolaʻia anei nā hua?
ʻO kahiʻai palekana palekana e pono e komo i kekahi hua. Hiki keʻoi aʻe ka hua hou i kekahi mau huaora, e like me ka hua 'A, akā mālamaʻia ka'enela a me ka fiber i ka wā maloʻo, no lailaʻaʻole pono ka paleʻana i nā hua maloʻo. Akā inā e nānā anaʻoe i kou kaumaha, ponoʻoe e mālama i ka nānāʻana i ka heluʻana i nā nui a me nā kalori.
ʻO nā hua waina, nā māmā, nā mīkini melekile, nā'ūni a me nā'ōpala maloʻo, ua maʻalahi a ua lōʻihi ma mua o nā hua hou. A ua maʻalahi lākou:
- E hana i kahi sāladata me kou mauʻeleʻeleʻeleʻele punahele, nā'ōpiʻa'ōpiopio hou, nā huaraki maloʻo, a me kahi pua liʻiliʻi.
- E ho'āʻo paha i kahi'ōkiʻi, ka pua, a me ka hua waina mai Kaleponi Raisins.
- E kiʻi i nā keiki i loko o ka lumi kuke a aʻo iā lākou i ka hanaʻana i nā'umeka ma kahi pahu me nā huawaina, ka waiʻu pīnati, a me ka huluhulu.
- E hoʻomoʻi i nā hua maloʻo i nāʻohe wela o ke ahi no kaʻaina kakahiaka maikaʻi a maikaʻi.
- E hoʻohana i nā hua maloʻo me he meaʻala ma ke kumu nui, e like me ka moalo moa me ka mīmona a me ka meaʻalani mai Ocean Spray.
Nā kumuhana:
ʻOʻAmelika Huipūʻiaʻo ke Keʻena'Ikehana Waiwai no ka'Ikehana Waiwai no nā Palapala Kūlana Kūlana 28.