Emma Miller
ʻO nā huaʻai a me nā huaʻai kekahi o nā meaʻai kaulana a olakino i ke kauwela a me ka hāʻule. Aia lākou ma ka papaʻaina kokoke i kēlā me kēia lā. Wahi a ka mea ʻai meaʻai ʻo Svetlana Fus, ʻaʻole pono ʻoe e lawe ʻia me nā hua a me nā hua. A i ʻole, ma kahi o ka pōmaikaʻi i ke kino, hiki iā ʻoe ke loaʻa ka hopena ʻē aʻe.
Ua huki ʻo ia i ka manaʻo i ka ʻoiaʻiʻo o nā huaʻai a me nā huaʻai, a me nā mea kanu, he waiwai i nā mea pono he nui e pono ai no ke kino olakino.
He aha ka mea i loko o nā hua a me nā hua?
- wikamina
- minerals
- ka wai
- waikawa ascorbic
- antioxidant;
- fiber meaʻai.
No ke aha ʻaʻole pono ʻoe e lawe ʻia me nā hua a me nā hua
Hoʻomanaʻo ka poʻe a pau i ka ʻono o kā lākou berry punahele a hua paha. ʻO ka pinepine he meaʻono. Ua wehewehe ʻia kēia e ka ʻoiaʻiʻo i loaʻa iā lākou nā haʻalulu maʻalahi - glucose, a me ka fructose. Eia naʻe, ma laila ka pilikia nui. ʻOi aku ka nui o kā mākou ʻai ʻana i nā carbohydrates maʻalahi, ʻoi aku ka nui o nā pilikia o ka hoʻololi ʻana i ka momona.
A e like me kāu e ʻike ai, he hopena maikaʻi ʻole ka momona i ke olakino a me ke ʻano. I ka manawa pinepine, ma hope o ka ʻai ʻana i nā huaʻai a me nā hua, e pōloli koke ʻoe. He mea maʻalahi ka pane - e ʻeli wikiwiki lākou a ua waiwai pū kekahi i nā waikawa organik e hoʻonui ai i ka hana huna o ka ʻōpū a me ka pancreas. ʻAʻole hiki i kēia mau mea ke hoʻoulu wale i kou ʻai akā hoʻoulu pū kekahi i ka ʻeha.
ʻO ka wai mai nā hua a me nā hua: he aha nā pōmaikaʻi a me nā pōʻino
Aia ka manaʻo kuhihewa ʻaʻole weliweli ka wai no kēia kumu. Ma ke ʻano nui, hiki i ka hoʻololi ʻana i nā huaʻai maoli a me nā huaʻai me ka wai hiki ke alakaʻi i kahi pahele weliweli.
Ua ʻike mua ʻia ʻoi aku ka kiʻekiʻe o ka helu o nā carbohydrates maʻalahi (i ka nui o ka waiwai o kēlā me kēia lā) i ke aniani o ka berry a i ʻole ka wai huaʻai inā ʻoe e ʻai i kēia mau huahana i ko lākou ʻano maoli.
Ma hope o nā mea a pau, hoʻokahi wale nō ʻāpala i ka wā e hana ʻia ai i ka wai e hāʻawi i kahi 50-70 milliliters o ka inu. A no ka loaʻa ʻana o kahi kīʻaha wai, pono ʻoe e hana i ka liʻiliʻi 2 a i ʻole 3 mau ʻāpala. ʻO ia ke ʻano o ka hoʻonui ʻana i ka nui o nā meaʻai i ʻai ʻia.
ʻO kekahi kumu ʻo ia ke hana ʻia ka ʻāpala i wai wai, ʻaʻole pau ka mea nui, ka fiber meaʻai. A e like me kou ʻike, maikaʻi nā meaʻai a pau no ke kino.
I ka wā e ʻai ai i nā hua a me nā hua
No kēia kumu, i ke kauwela a me ka hāʻule, ʻoi aku ka maikaʻi o ke kino e hana i nā smoothies mai ka hui ʻana o nā mea kanu a me nā mea kanu. ʻAʻole nui ka hoʻohui ʻana i nā hua a me nā hua. Eia naʻe, pono e hana ʻia kēia me ka liʻiliʻi. He mea nui e hoʻomaopopo i ka nui o nā huaʻai āu e ʻai ai i kēlā me kēia lā.
ʻO ka ratio o nā mea kanu / hua a me nā hua:
- no ka meaʻai kaulike - 2 a 1;
- ʻO ka maʻamau no nā mea kanu he 400-500 grams i kēlā me kēia lā / ʻo ka maʻamau no nā hua a me nā hua he 200-250 grams i kēlā me kēia lā.
Manaʻo pinepine mākou inā hiki iā mākou ke ʻai i ka hua ma mua o ka ʻai. Makemake mākou e hoʻohui i ka pane i ka nīnau o ka manawa o ka lā ʻoi aku ka maikaʻi o ka ʻai ʻana i ka hua ʻo ia ka manawa ma mua o ka ʻai nui. Eia nō naʻe, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua ʻono i ke ao i ʻole mālama ʻia ka glucose a me ka fructose e like me ka momona.
ʻAʻole i emi iki ka maikaʻi o kā lākou hui ʻana me nā cereals a me nā huahana dairy. Pono lākou i ka wā i hoʻohui ʻia i nā salads meaʻai.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā hua a me nā hua?
Ma waho aʻe o ko lākou ʻono ʻoluʻolu, he mau meaʻai lākou e pono ai no ke kinai ʻana i ka make wai. I ka manawa like, pono maoli nā hua maoli a me nā hua no ka mālama ʻana i ka wai o ke kino kanaka.
ʻO kekahi mea ʻē aʻe i makemake ʻia i nā huaʻai a me nā huaʻai ʻo ia kā mākou mea kōkua, e kōkua i ka wehe ʻana i nā huahana metabolic mai ke kino, mahalo i ka fiber dietary.
ʻOi aku ka maikaʻi o nā huaʻai hou a me nā huaʻai ma mua o nā mea i mālama ʻia i ka wela. Akā aia kahi ala maʻalahi e hoʻolōʻihi i ka ʻahaʻaina huaora no kahi makahiki holoʻokoʻa. Hiki ke hoʻopaʻa ʻia nā huaʻai, nā hua, a me nā hua. ʻOiaʻiʻo, i ka hoʻoilo, e lilo lākou i kumu waiwai nui o ka waiwai meaʻai olaola.
Akā, mai poina e pili ana i kekahi o nā lula nui: mai hoʻopau ʻoe me ka ʻai ʻana i ka fructose a me ka glucose, i loaʻa i ke kino mai nā meaʻai ʻē aʻe:
- ka meli
- hua maloʻo
- nā huahana confectionery;
- nā mea ʻai palaoa.
Pehea e hōʻeha ʻole ai i kou olakino
ʻO kekahi o nā pilikia koʻikoʻi ʻo ka ʻai pono ʻana i nā huaʻai a me nā huaʻai no ka poʻe i loaʻa i nā maʻi like ʻole.
Eia ka mea nui e hoʻomanaʻo i kahi lula maʻalahi - hiki i nā mea a pau ke koho i kā lākou "palapala hua" ponoʻī e pili ana i ko lākou kūlana olakino:
- I ka hihia o ka gastritis me ka acidity kiʻekiʻe, ʻaʻole pono ʻoe e ʻai i nā hua ʻawaʻawa a me nā huaʻai;
- i ka hihia o ka momona a me ka maʻi diabetes mellitus, mai lawe ʻia me nā hua ʻono;
- hoʻonui ʻia ka pilikia o ka ulu ʻana o ka gout i ka ʻai ʻana i nā wai hua, nā hoʻokūkū momona, a me ka nui o nā hua;
- Hiki ke hana ʻia nā pōhaku kīkī, ma waena o nā mea ʻē aʻe, ma muli o ka nui o ka fructose.
ʻO ka mea nui e hoʻohui ai, ʻo nā huaʻai a me nā hua i loko o ka meaʻai i kēlā me kēia lā e hoʻololi i ka meaʻai a e ʻono a olakino.
