ʻO Apple a me ka Peanut Butter kahi meaʻai māmā?

Anter

• ʻO kahi meaʻai māmā a me ka momona
• ʻO nā mea pono āpau a Apple
• Pehea e ihi ai i kahi ʻāpala
• ʻO ka ʻoiaʻiʻo o ka pīpī pīpī
• Nā pono olakino
• Loaʻa kūpale anti-inflammatory
• Kōkua i ke kaulike ʻana i ke kō kō
• Kākoʻo i ka digestion
• He olakino puʻuwai ia
• Hiki ke kōkua iā ʻoe e lilo i ka paona
• Ehia mau mea āu e ʻai ai?
• Ke hōʻike manaʻo lawelawe
• Ke laina lalo

ʻOi aku ka ʻona o nā meaʻai māmā ma mua o ka hua ʻono a me ka palaoa i hui pū ʻia me ka puna momona o ka pī pīnota.

Eia nō naʻe, noʻonoʻo kekahi poʻe inā he momona kēia duo meaʻai māmā maʻamau e like me ka mea ʻono.

Nānā kēia ʻatikala i nā mea āpau e pono ai e ʻike e pili ana i nā ʻomela a me ka wai pīpaka ma ke ʻano he meaʻai māmā, e like me ka ʻike no ka meaʻai, ka nui o ka lawelawe ʻana, a me nā pono ke olakino hiki

ʻO kahi meaʻai māmā a me ka momona

ʻO nā ʻōpala a me ka waiūpō pīpī i kēlā me kēia hōkū pōhaku meaʻai i kā lākou kuleana ponoʻī. Ke hui ʻia, hana lākou i kahi kaulike kūpono o nā mea momona i paʻakikī e hele mai i waena o nā meaʻai māmā i kēia lā.

Hāʻawi nā ʻōpala i kahi kumu o nā carbs meaʻai āpau a me ka fiber, ʻoiai ʻo ka pīpī pīpī e hāʻawi i nā fiber hou a me kahi kaona nui o nā momona olakino a me ka protein.

Eia kekahi, ʻelua mau huaora, nā minelala, a me nā mea ulu e hoʻolaha nei i ke olakino.

ʻO nā mea pono āpau a Apple

Hāʻawi kahi ʻelima waena (182 gram) i kēia mau meaola ():

• Kalepona: 95
• Kāpena: 25 gram
• Puluniu: 4.4 gram
• Kumuʻiʻo: 0.4 gram
• Momona: 0.3 gram
• ʻO Vitamin C: 14% o ka Reference Daily Intake (RDI)
• Pālima: 6% o ka RDI
• ʻO Vitamin K: 5% o ka RDI

Hāʻawi kahi ʻōpala hoʻokahi ma kahi o 17% o ka RDI no ka fiber. He mea nui kēia nutrient i ka paipai ʻana i ka digestive olakino a me ka hana pale ().

Kaulana pū kekahi ʻo apples no ka lilo ʻana i kumu waiwai o nā mea kanu i hiki ke hoʻokau i ka hoʻohaʻahaʻa a me ka hoʻowahāwahā i kou kino ().

Pehea e ihi ai i kahi ʻāpala

ʻO ka ʻoiaʻiʻo o ka pīpī pīpī

ʻOiai he ʻano ʻono nā peanuts, he ʻano like loa kā lākou ʻike pilikino me kahi hua nut. No laila, hui pinepine ʻia lākou me nā nati.

ʻO ka pīpī pīpī, a me nā kīʻaha nut hoʻi, he ala maikaʻi loa ia e hoʻohui i ka hoʻonui ʻia o ka protein a me ka momona olakino i nā meaʻai a me nā meaʻai māmā, e like me nā ʻoma.

ʻOi aku ma mua o 75% o nā koina i ka waiūpī mai ka momona, ʻo ka hapa nui he monounsaturated fat.

Kaulana paha nā momona monounsaturated no ke kuleana a lākou e hana ai i ka pale ʻana a me ka hāpai ʻana i ke olakino puʻuwai ().

Ma lalo iho nei ka hoʻohaunaele hānai no kahi puna 2 (32-gram) e lawelawe ana i ka waiūpī ():

• Kalepona: 188
• Kāpena: 7 gram
• Puluniu: 3 gram
• Kumuʻiʻo: 8 gram
• Momona: 16 gram
• Manganese: 29% o ka RDI
• Wikamina B3 (niacin): 22% o ka RDI
• Makanekiuma: 13% o ka RDI
• Wikamina E: 10% o ka RDI
• Phosphorous: 10% o ka RDI
• Pālima: 7% o ka RDI

E hoʻomaopopo ʻaʻole nā ​​ʻano like ʻole o ka waiūpī pīpī e like like me ka meaʻai. E nānā i nā lama ʻaʻole i loaʻa nā kō a me nā aila i hoʻohui ʻia, no ka mea, hiki i kēia mau mea hoʻohui ke hōʻemi i ka nui o ka waiwai o ka huahana.

ʻO ka mea wale nō i loko o kāu mauʻu peanut ka pīni, a malia paha he wahi liʻiliʻi o ka paʻakai.

ʻO nā ʻōlela a me ka waiūpī pīpī kekahi mea momona loa. Ke hui ʻia, hāʻawi lākou i kahi kaulike olakino o ka protein, momona, a me ka fiber.

Nā pono olakino

ʻOi aku ka ʻōpelu a me ka waiūpēpē ma mua o kahi combo meaʻai māmā maikaʻi - hiki iā lākou ke pōmaikaʻi i kou olakino.

Loaʻa kūpale anti-inflammatory

ʻO ke kuni ke kumu kumu o nā ʻano maʻi like ʻole, e like me ka maʻi puʻuwai a me ka maʻi kō ().

ʻO nā ʻōpela kahi waiwai nui o nā flavonoid, kahi mea hoʻohui kemika i ʻike ʻia e loaʻa nā mana anti-inflammatory ikaika ().

Ua hōʻike ʻia ka nui o nā paipu hoʻāʻo a me nā holoholona i nā flavonoids i loaʻa i nā hua e like me nā ʻāpala ke kōkua i ka hoʻēmi ʻana i nā marker o ka mumū, ka mea hiki ke hoʻopilikia i ka hoʻomohala ʻana o nā maʻi ʻōpala ().

I hoʻokahi o nā noi ʻana, ʻo nā mea i komo i pani i ʻekolu mau lawelawe o ka ʻiʻo ʻulaʻula, kaʻiʻo i hana ʻia, a i ʻole nā ​​hua i hoʻomaʻemaʻe ʻia i kēlā me kēia pule me ʻekolu mau huaʻaina o nā nati, e like me ka peanuts, ua hoʻoliʻiliʻi loa i nā pae o ke koko o nā kemikona hoʻonāukiuki.

Kōkua i ke kaulike ʻana i ke kō kō

ʻO ka ʻai mau ʻana i nā hua āpau a me nā hua - e like me nā ʻoma a me ka waiūpī - hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō kō.

Ua ʻike ʻia kahi noiʻi nui ana ua pili ka nui o ka loaʻa ʻana o nā huaʻai hou me ka hoʻoliʻiliʻi nui o ka loaʻa ʻana o ka maʻi kō. I waena o ka poʻe i loaʻa i ka maʻi diabetes, ua pili ka ʻai ʻana i ka hua me nā pilikia liʻiliʻi e pili ana i kā lākou diagnostics ().

Ua ʻike pū kekahi mau haʻawina he nui i ka lawe mau ʻana o nā nati, e like me ka pī, kōkua i ka mālama ʻana i nā pae kō kō ma waena o nā meaʻai ().

ʻO nā ʻōpela me ka pīpī pīpī kahi koho meaʻai māmā maikaʻi loa no ka mālama ʻana i ke kō kō.

Kākoʻo i ka digestion

Hāʻawi nā ʻoma āpau a me ka waiūpona pīpaka i nā pulupulu he nui, kahi e kōkua ai e mālama pono i kāu wahi digestive.

Kōkua ka pulupulu me ka maʻamau o ka ʻōpū a kākoʻo i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi (,).

Eia kekahi, hiki ke kōkua i ka lawe ʻana o ka fiber kūpono e pale a mālama i kekahi mau maʻi digestive, e like me ka maʻi ʻaʻai kolona a me ka reflux acid (,).

He olakino puʻuwai ia

Hōʻike ka noiʻi i kahi kiʻekiʻe o ka lawe ʻana i nā huaʻai a me nā hua hua, e like me nā ʻoma a me ka waiūpī, pili ʻia me ka hoʻemi liʻiliʻi o ka hoʻomohala ʻana i nā maʻi puʻuwai (,).

ʻO ka ʻoiaʻiʻo, he mea nui paha nā huaʻai a me nā huaʻai i ka mālama ʻana i kekahi mau pilikia no ka maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko a me nā mumū (,).

Hoʻohui ʻia, hāʻawi nā mea ʻai ʻelua i ka nui o ka fiber, i kōkua ai iā ʻoe e mālama i nā pae kolesterol maikaʻi ().

Hiki ke kōkua iā ʻoe e lilo i ka paona

Hōʻike ka noiʻi i nā hua a me nā hua hua i kā lākou hopena anti-obesity ponoʻī, e hana ana i nā ʻāpala a me nā pīpī pīpī i kahi koho māmā maikaʻi no ka poʻe e hoʻāʻo ana e hoʻolei i kekahi mau paona (,).

ʻO nā ʻāpana meaʻai like ʻole o nā huaʻai a me nā nati, e like me ka fiber a me ka protein, hana i ka hana i ka hoʻonui ʻana i nā manaʻo o ka piha a hiki ke alakaʻi i kahi hōʻemi o ka nui o ka lawe ʻana o ka calorie.

No laila, ke hoʻololi ʻana i nā koho meaʻai māmā-ʻoi aku ka momona no nā ʻoma a me ka pīpī pīpī kekahi ala maikaʻi e kōkua ai iā ʻoe e hōʻea i kāu mau pahuhopu kaupaona ʻoiai e piha ana a māʻona.

Hiki i nā ʻōlela a me nā pīpī pīpī ke kākoʻo i ke olakino i nā ʻano like ʻole. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka mumū a me ke kō i ke kō, kākoʻo i ke olakino a me ke olakino digestive, a hoʻoikaika i kahi kaupaona olakino.

Ehia mau mea āu e ʻai ai?

ʻO ka nui o ka pīpī pīpī a me nā ʻōpela āu e ʻai ai hilinaʻi nui ʻia i ka pono o ka momona a me ka calorie pono o kou kino.

ʻOiai ʻo kēia combo kahi koho meaʻai māmā maikaʻi loa, he mea nui e mālama i ke kaulike ma ka ʻai ʻana i nā ʻano meaʻai like ʻole mai kēlā me kēia hui meaʻai.

ʻO ka nui loa o kahi mea maikaʻi hiki ke hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi. He ʻoiaʻiʻo loa kēia inā e hoʻoulu iā ʻoe i ka ʻai ma mua o kāu mau calorie. He pilikia pū kekahi inā ʻaʻole ʻoe e ʻai i nā meaʻai ʻē aʻe e hoʻolako i nā mea momona i nele i ka ʻāpala a me ka pīpī pīpī.

Ke hōʻike manaʻo lawelawe

ʻO kahi lawelawe ʻana o ka waiūpī pīpī ma kahi o 2 punetēpō (32 gram), ʻoiai ʻo ka lawelawe ʻana o ka ʻāpala e unuhi liʻiliʻi ʻia i hoʻokahi hua liʻiliʻi a liʻiliʻi paha (150-180 gram).

Hoʻohui pū, hāʻawi kēia mau meaʻai i 283 calories, 8 gram protein, 16 gram momona, a me 7 gram o ka fiber (,).

No ka hapanui o ka poʻe, hoʻokahi kahi lawelawe o kēlā me kēia kahi kahi maikaʻi e hoʻomaka ai. ʻO kahi meaʻai māmā awakea maikaʻi loa e pale aku ai i nā wī wī e hiki ke kolo ma waena o ka ʻaina awakea a me ka ʻaina awakea.

Inā ʻoe e ʻeleu a ʻoluʻolu paha e makemake ʻoe i kahi mea i ʻoi aku ka nui, hiki iā ʻoe ke hoʻonui maʻalahi i ka ʻāpana a i ʻole hoʻohuli iā ia i kahi pāʻina piha ma o ka hoʻopili ʻana iā ia me kahi kīʻaha veggie-palaoa a i ʻole entrée salad.

E noʻonoʻo pono wale nō a hoʻolohe i ka wī o kou kino a me nā kuhi piha no laila ʻaʻole ʻoe e hana nui ʻole.

ʻO ka nui o nā ʻāpala a me nā pīpī pīpī āu e ʻai ai ma muli o nā pono kīnā ʻole o kou kino. E hōʻoia wale nō ʻaʻole ʻoe i ka manaʻo nui i nā kalori a poina paha e hoʻopili i nā ʻano meaʻai ʻē aʻe i kāu papaʻai pū kekahi.

Ke laina lalo

ʻO ka ʻāpala a me ka peanut butter combo kahi meaʻai māmā i ʻono a momona.

Hāpai ʻia nā ʻoma āpau a me nā pī me nā meaola e hāpai i kou olakino ma nā ʻano like ʻole, e like me ka hōʻemi ʻana i ka mumū, ka hāpai ʻana i ke olakino puʻuwai, a me ka kaohi ʻana i nā pae kō kō.

ʻO ka nui o kēia meaʻai māmā āu e ʻai ai ma muli o kāu pono pilikino pilikino. ʻOi aku ka maikaʻi ke hoʻohui ʻia i loko o kahi papaʻai kaulike a olakino hoʻi i loaʻa nā ʻano hua like ʻole, nā mea kanu, nā kīʻaha holoʻokoʻa, nā nati, nā legume, a me nā protein momona.