Hiki iā ʻoe ke ʻai i nā ʻili uala, a pono ʻoe?

Anter

• Nā pono olakino
• Hoʻopili ʻia me nā mea momona
• Kiʻekiʻena fiber
• Kumu o nā antioxidants
• Aia kekahi mau pōpilikia?
• Pehea e ʻai ai i nā ʻili ʻuala
• Ke laina lalo

ʻOi aku ka momona o ka ʻuala a hui maikaʻi me nā meaʻai he nui.

Eia nō naʻe, kākaʻikahi kā lākou peel e hana ai i ka papa ʻaina, ʻoiai e hoʻopaʻapaʻa kekahi e pono e ʻai ʻia ma muli o ka momona a me ka ʻono ʻokoʻa.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka ʻai ʻana i ka ʻuala ʻuala.

Nā pono olakino

ʻAi ka ʻili uala, a e nalo paha ʻoe i kekahi keu pono olakino inā ʻoe e hoʻolei.

Hoʻopili ʻia me nā mea momona

ʻOi aku ka momona o nā ʻili ʻuala.

ʻO kahi uala waena (146 gram) ʻuala me ka ʻili e hāʻawi ana ():

• Kalepona: 130
• Kāpena: 30 gram
• Kumuʻiʻo: 3 gram
• Puluniu: 5 gram
• Provitamin A: 154% o ka Daily Value (DV)
• ʻO Vitamin C: 31% o ka DV
• Pālima: 15% o ka DV

ʻO ka ʻili o ka ʻuala mai ka peel aku. No laila, ʻo ka hemo ʻana e hoʻoliʻiliʻi ia i kāu lawe fiber.

Ua hōʻike ʻia ka noiʻi ʻana ʻo nā meaola i nā mea kanu a me nā huaʻai e noʻonoʻo nui ʻia a puni ka ihi. No laila, hiki i ka wehe ʻana i ka peel ke hoʻemi i kāu lawe ʻana i nā meaola a me nā antioxidant (, 3).

Kiʻekiʻena fiber

ʻO kahi ʻuala kahi kumu maikaʻi o ka puluniu. Eia naʻe, hoʻemi ʻia kā lākou ʻike fiber ke lawe ʻia ka peel (4).

Kōkua ka fiber i ka hoʻonui i nā manaʻo o ka piha, kākoʻo i ka microbiome ʻōpū maikaʻi, a mālama i ke kō a me nā kiʻekiʻe kolesterol (,,).

Kumu o nā antioxidants

Nui nā ʻuala i nā antioxidants, ʻo ka beta carotene, chlorogenic acid, a me nā huaora C a me E. Eia kekahi, kiʻekiʻe nā ʻuala poni i nā antioxidants i kapa ʻia ʻo anthocyanins (9).

Kōkua kēia mau antioxidant i ka pale ʻana i ka hōʻino ʻana o ke kelepona a pili pū ʻia me ka haʻahaʻa o ke kūlana maʻi e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai (,,).

Ma muli o ka hoʻopili ʻana o nā antioxidant i ka ʻili a ma lalo pono o ia, hiki i ka ʻai ʻana i nā ʻuala ʻuala ke hoʻonui i kou loaʻa ʻana o ka antioxidant ().

Nui nā ʻili ʻuala i ka fiber, antioxidants, a me nā meaola e like me ka potassium, manganese, a me nā huaora A, C, a me E, nā mea āpau e kōkua i ka hoʻomaikaʻi ʻana i kou olakino.

Aia kekahi mau pōpilikia?

Palekana nā ʻuala ʻalalā e ʻai maka a moa hoʻi.

Eia nō naʻe, ʻoiai he ʻumeke ka ʻuala a ulu i ka lepo, he mea nui e holoi pono i ka ʻili o waho e hemo i ka nui o ka lepo, nā pesticides, a i ʻole nā ​​ʻōpala.

E holoi i kāu ʻuala, waiho i lalo o ka wai e holoi ana a ʻānai iā ia me kahi palaki mea kanu. ʻOiai paʻakikī ko lākou ʻili, ʻaʻole pono ʻoe e hopohopo no ka hōʻino ʻana iā ia a i ʻole ka ʻiʻo.

Hiki iā ʻoe ke ʻai i nā ʻuala ʻuala a kuke paha, ʻoiai he mea nui e hoʻomaʻemaʻe pono i ka ʻili o waho me kahi palaki mea kanu e hemo ai ka lepo a me nā koena ʻē aʻe.

Pehea e ʻai ai i nā ʻili ʻuala

Hiki ke ʻoluʻolu i nā ʻili ʻuala e lākou iho a i ʻole me ka ʻiʻo.

Eia kekahi mau ʻono a maʻalahi hoʻi e ʻoluʻolu iā lākou:

• hoʻomoʻa ʻia, hoʻolapalapa ʻia, a palai ʻia paha
• ukana
• palai hohonu
• kāwili ʻia me ka ʻiʻo
• e like me nā fries a i ʻole nā ​​wedges

No ka nui o nā meaʻai kaʻuala, pono ʻole e hemo i ka ʻili. Eia nō naʻe, ʻo kekahi mau kīʻaha, e like me nā mea ʻono, hana maikaʻi ʻia me ka ʻole o nā ʻili.

Hiki iā ʻoe ke ʻai i nā ʻuala ʻuala na lākou iho a i ʻole waiho iā lākou ma ka hapa nui o nā papa ʻaina, ʻoiai hoʻoneʻe pinepine nā mea ʻono i ka ʻili.

Ke laina lalo

Palekana nā ʻuala ʻuala e ʻai a hiki ke hoʻohui maʻalahi ʻia i ka nui o nā meaʻai.

Nui lākou i ka fiber, nā meaola ʻē aʻe, a me nā antioxidant i hiki ke kōkua i ke kākoʻo i kahi ʻōpū maikaʻi, hoʻonui i nā manaʻo o ka piha, a pale i ka maʻi maʻi mau.

Inā ʻoe e ʻimi ana e loaʻa ka ʻai nui mai kāu ʻuala, e hoʻomau i ka peel.