Emma Miller
Mai hoʻopunipuni iā ʻoe i ko lākou liʻiliʻi: hiki i nā halo ke hana i nā hana mana maoli.
Nui nā kūkākūkā e pili ana i nā hopena maikaʻi a me nā hopena maikaʻi ʻole o nā halo. ʻO Inna Vasylyk, kahi meaʻai meaʻai, ʻōlelo aʻoaʻo ola olakino, a me ke kumu aʻoaʻo e hoʻopau i nā moʻolelo a pau a haʻi i nā mea hoihoi.
Ma kāna ʻaoʻao Instagram, ua kamaʻilio ka loea e pili ana i nā waiwai pono o nā halo a hōʻike i nā hopena o kāna noiʻi. Ua hoʻopaʻapaʻa ʻo ia he waiwai waiwai nui kēia huahana, no laila ʻaʻole ʻoe e makaʻu iā ia, akā e ʻoluʻolu e hoʻokomo iā ia i kāu ʻai i kēlā me kēia lā.
No ke aha he mea maikaʻi nā halo iā ʻoe
Ua mālama ka National Center for Statistics and Health ma ʻAmelika i kahi noiʻi e pili ana i ka ʻai ʻana i ka ʻaha. He 10,000 mau keiki mai ka makahiki 9 a hiki i ka 18. I kēlā me kēia lā, ua ʻai lākou i 84 grams o nā halo ʻo, a i ʻole ka hui ʻana o nā halo porcini a me nā halo, ma ka ratio 1:1.
ʻO nā hopena o ke aʻo ʻana he mea kupaianaha wale nō, ʻoiai ua hōʻike lākou i ka hoʻopiha ʻana i ke kino me nā mea pono, e komo pū ana
- fiber 5 - 6%;
- keleawe 24 - 32%;
- phosphorus 6%;
- pāhana 12 - 14%;
- selenium 13 - 14%;
- zinc 5 - 6%;
- nā huaora B1 (4.07%), B2 (13 - 15%), B3 (13 - 14%), B6 (4.64%);
- choline 5 - 6%;
- hao 2.32%;
- folate 3.66%.
ʻOiai ke kiʻekiʻe o nā meaʻai, ʻaʻole pili ka ʻai ʻana i nā halo i ka ʻike calorie o ke kīʻaha, ka ʻike o nā carbohydrates, saturated fat, a me ka sodium.
Nā waiwai pono o nā halo
- Ma waena o nā pono o ka ʻai ʻana i nā halo, ʻo ia ka mea kiʻekiʻe o ka beta-glucan, he fiber e hiki ke pale aku i ka maʻi kanesa a loaʻa ka hopena maikaʻi i ke kino. Eia kekahi, kōkua ia e hōʻemi i ka LDL cholesterol (i manaʻo ʻia he mea ʻino), triglycerides, a me ke kō. ʻO kēia ʻano fiber pū kekahi e ʻoi aku ka piha o kou piha no ka lōʻihi.
- Loaʻa i nā halo nā phytonutrients bioactive a me nā antioxidants, ʻo ia hoʻi ka ergothioneine a me ka glutathione. Pono e hoʻomanaʻo ʻo lākou ke kuleana no ke olakino o kāu mau cell a me ka hakakā maikaʻi ʻana i ka mumū.
- Pomaikai no hoi na haloo no ko lakou mau protein ki'eki'e, ka mea e hoolako ai i ke kino me na waika amino pono, a me ka waika glutamic, ka mea e haawi ai i na halo i ko lakou ala umami. ʻO kēia ʻono i ʻike ʻia me ka ʻono o ka ʻiʻo a i ʻole ka protein. No laila e lilo kēia huahana i mea maikaʻi loa no ka poʻe e ʻai i ka meaʻai mea kanu.
Paipai ʻo Nutritionist Inna Vasylyk i ka nānā ʻana i nā ʻano halo penei: ʻoyster mushrooms, champignons, chanterelles, porcini mushrooms, Chinese reishi, shiitake, Japanese maitake, a me ka hoʻoilina.
