He olakino nā kīʻaha ʻo Acai? Nā Kalepona a me nā meaʻai

Anter

• Nutrient-dense
• Rich i nā antioxidants
• ʻOi i ke kō a me nā calorie
• Pehea e hana ai i nā pola acai
• Ke laina lalo
• Nā manaʻo hoʻomākaukau olakino olakino no ka ʻaina kakahiaka a ma ʻō aku o kēlā

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

I nā makahiki i hala aku nei, ua lilo nā kīʻaha acai i hoʻokahi o nā meaʻai olakino hyped-up i ka mākeke.

Hoʻomākaukau lākou mai nā hua acai puréed - he mau hua i ulu ʻia ma Central a me ʻAmelika Hema - a lawelawe ʻia ma ke ʻano he smoothie i loko o kahi pola a kīʻaha paha, i hoʻopiha ʻia me nā hua, nā hua, nā hua, a i ʻole ka granola.

ʻIke ʻia no ko lākou kala momona, ka momona momona, a me ka maʻalahi, mahalo ʻia nā kīʻaha acai ma ke ʻano he super-waiwai superfood. Ma ka ʻaoʻao ʻē aʻe, hiki i ka pā ke kiʻekiʻe i nā calories a hoʻonui ʻia ke kō, a ʻōlelo kekahi e hana paha ia i mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi ke hiki mai i kou olakino.

E nānā pono kēia ʻatikala i nā pono a me nā drawbacks o nā pola acai e hoʻoholo inā he olakino lākou.

Nutrient-dense

Hoʻololi ka ʻikepili pilikino o kāu pola acai ma muli o nā mea hana.

ʻO kēlā, ʻo ka hapanui o nā kīʻaha he kiʻekiʻe i ka fiber, nā antioxidant, a me nā micronutrients e like me ka wikamina C, ka manganese, a me ka potassium.

No ke kuhikuhi, he 6-auneke (170-gram) acai pola paha i loko o kēia mau meaola ():

• Kalepona: 211
• Momona: 6 gram
• Kumuʻiʻo: 3 gram
• Kāpena: 35 gram
• Kō: 19 gram
• Puluniu: 7 gram

Eia nō naʻe, hele pinepine mai nā ʻano ʻoihana kalepa i nā ʻāpana nui a nui a hiki ke loaʻa i 600 mau calorie a me 75 mau kolamu o ke kō i hoʻokahi lawelawe, kaukaʻi ʻia nā topping āu e koho ai.

Ma waho o nā hua acai, loaʻa pinepine nā kīʻaha acai i nā hua ʻē aʻe e like me nā strawberry, blueberry, a me ka maiʻa (,,).

ʻO kēia mau huaʻai kahi kumu nui o ka wikamina C a me ka manganese, a ʻo ia mau mea he antioxidants e pale aku i kāu mau hunaola mai nā ʻino ʻino i hoʻokumu ʻia e nā mea hoʻohui ʻino i kapa ʻia he radical free (,).

He kiʻekiʻe nō hoʻi lākou i ka potassium, kahi mea waiwai nui e hoʻoponopono i nā pae o ke koko a pale aku i nā kūlana e like me ka nalo ʻana o ka iwi e pili ana i ka makahiki a me nā pōhaku hakuʻala ().

ʻOiai ka loli o ka maka o ka nutrient e pili ana i nā mea i hoʻohana ʻia, ʻo ka hapa nui o nā bola acai he kiʻekiʻe i ka fiber, nā antioxidant, a me nā huaora a me nā minelala, e like me ka wikamina C, ka manganese, a me ka potassium.

Rich i nā antioxidants

He kiʻekiʻe nā hua Acai i nā antioxidant e kōkua i ka pale ʻana i nā radical manuahi e pale i ka hōʻino ʻana i kāu mau hunaola ().

Hōʻike nā hōʻike hoʻokolohua hōʻike i ke kiʻekiʻe o nā hua acai i nā mea kanu i ʻike ʻia ʻo anthocyanins, e like me nā ʻano kikoʻī e like me cyanidin 3-glucoside a me cyanidin 3-rutinoside (,).

I hoʻokahi o nā noi ʻana, ʻo ka ʻai ʻana i ka pulp acai a me ka applesauce ua hoʻonui ʻia nā pae o nā antioxidants i ke koko i 12 mau mākua olakino olakino i loko o 24 mau hola ().

Hōʻike nā haʻawina kanaka a me nā holoholona e hiki ke hoʻopili ʻia nā hua acai i nā pae kolesterol haʻahaʻa, ʻoi aku ka maikaʻi o ka lolo, a hoʻemi i ka ulu ʻana o ka maʻi ʻaʻai kolone ma muli o kēia ʻike anti-antioxidant (,,).

ʻO nā hua Acai he kiʻekiʻe i loko o nā antioxidant a ua pili ʻia me nā pono olakino i ke kanaka a me nā holoholona.

ʻOi i ke kō a me nā calorie

ʻO nā kīʻaha Acai ka mea maʻa mau i nā pāpale i hoʻohui ʻia e like me nā huaʻai, nā nati, nā hua, a me nā granola.

ʻOiai he mea momona kēia mau mea ponoʻī iā lākou iho, he maʻalahi ke hele i waho o ka wai me kāu mau kīʻaha a hoʻolilo i kahi mea olakino olakino i mea hoʻoliʻiliʻi kiʻekiʻe calorie.

Eia kekahi, kūʻai pinepine ʻia nā pola acai i kūʻai ʻia mai nā hale kūʻai a me nā hale ʻaina i nā nui o ka nui, i kekahi manawa he ʻelua a ʻekolu paha mau lawelawe i loko o hoʻokahi pola.

ʻO ka ʻai ʻana i nā mea ʻoi aku ka nui o nā calorie ma mua o kāu lilo i kēlā me kēia lā hiki ke kōkua i ka loaʻa ʻana o ke kaupaona i ka manawa ().

ʻO ka mea hou aku, ʻo nā kīʻaha acai i hoʻomākaukau ʻia he kiʻekiʻe i ke kō. Ma waho o ka hāʻawi ʻana i ke kaupaona ʻana, ʻo ka ʻai ʻana i ke kō i hiki ke hāpai i ka ulu ʻana o nā pilikia o ke ake, nā maʻi puʻuwai, a me ka maʻi kōkō 2 ().

Paipai nā Alakaʻi Meaʻai hou loa no nā ʻAmelika i ka palena o kāu lawe ʻana i ke kō i kēlā me kēia lā i ʻoi aku ma mua o 12 teaspoons no ka poʻe e ukali nei i ka papa ʻaina 2000-calorie, e like me ka 48 mau kō o ke kō ().

Hoʻokahi wale nō 6-auneke (170-gram) ʻāpana ipu acai ma kahi o 11 gram o ke kō i hoʻohui ʻia, a i ʻole ma kahi o 23% o ka nui o nā palena o kēlā me kēia lā ().

ʻO nā kīʻaha Acai - ʻo ia hoʻi nā mea i hoʻomākaukau kalepa ʻia - kiʻekiʻe i nā calories a me nā kō, i hiki ke kōkua i ka loaʻa ʻana o ke kaupaona a me nā pilikia olakino e like me nā pilikia o ke ake, nā maʻi puʻuwai, a me ka maʻi diabetes ʻano 2.

Pehea e hana ai i nā pola acai

ʻO kekahi o nā ala kūpono e hoʻohana ai i nā keu olakino kūpono o nā pola acai e hana i kāu ponoʻī.

E hoʻomaka me ka hoʻopili ʻana i ka unsweetened, acai purée paʻahau a i ʻole acai pauka me kahi wai a waiū paha e hana i kumu no kāu pola acai.

A laila, hoʻohui i kāu mau koho o nā topping, e like me nā hua i kālai ʻia, nibao kakao, a i ʻole nā ​​niu niu. Hoʻohui, e noʻonoʻo e hoʻohui i kāu mau punahele punahele, nā ʻanoʻano, a i ʻole ka waiūpaka nut e hoʻonui ai i ka ʻike protein o kāu pola, me ka mālama ʻana iā ʻoe no ka lōʻihi ().

ʻO kēlā mea, e mālama pono i kāu mau topping i ka hoʻohaʻahaʻa a kau palena i nā koho calorie kiʻekiʻe inā ʻoe e nānā ana e lilo i ka kaumaha.

Hiki iā ʻoe ke hoʻāʻo e kāwili i kekahi mau ʻōmaʻomaʻo e like me kale a i ka milo i loko o ke kumu o kāu pola acai e ʻōhū ai i kāna waiwai meaʻai.

ʻO ka mea hope loa, e hoʻomanaʻo e nānā i kāu nui o kāu ʻāpana e mālama i kāu lawe ʻana i ke kō, nā ʻākena, a me nā calorie ma lalo o ka kaohi.

Ke hana nei i kāu pola acai ponoʻī ma ka home hiki ke hoʻonui i nā pono olakino hiki ke loaʻa. E mālama pono i kāu mau topping i ka hoʻohaʻahaʻa a nānā i kāu nui o ka ʻāpana.

Ke laina lalo

Hana ʻia nā kīʻaha Acai mai nā hua acai a me nā huaʻai hou aʻe, a laila uhi ʻia me nā mea e like me nā hua, nā hua, nā hua, a me nā granola.

ʻOiai he momona ka momona a waiwai lākou i nā antioxidant, kūʻai pinepine ʻia nā ʻano pāʻoihana i nā nui o ka nui a kiʻekiʻe paha i ka kō a me nā calorie i hoʻohui ʻia.

ʻO ka hana ʻana i kāu pola acai ponoʻī ma ka home hiki ke kōkua iā ʻoe e hoʻohaʻahaʻa i kāu nui o nā ʻāpana a he ala maikaʻi loa ia e kaohi ai i ka mea āu e kau nei i kāu pā.

Inā makemake ʻoe e hoʻomākaukau i kāu pola acai ponoʻī, hiki iā ʻoe ke loaʻa ka pauka acai i nā hale kūʻai kūikawā a me ka pūnaewele.

Nā manaʻo hoʻomākaukau olakino olakino no ka ʻaina kakahiaka a ma ʻō aku o kēlā