ʻO nā meaʻai maikaʻi loa o ka hāʻule ʻana e hoʻemi i ke kaumaha a ola kino

Anter

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ʻO ka palaʻai butternut, kaʻuala ʻalani ikaika, ʻulaʻula a me nā ʻomaʻomaʻo ʻōmaʻomaʻo - nani loa ka hua o ka hāʻule, ʻaʻole e hōʻike i ka mea maikaʻi. ʻOi aku ka maikaʻi? Hiki i nā hua a me nā lau nahele ke kōkua iā ʻoe e lilo i ka paona, a aia i ka puluniu āpau. ʻOi aku ka lōʻihi o ka haʻihaʻi ʻana a me ka ʻeli ʻana o ka fiber, mālama ʻoe i ka māʻona (a piha!) ʻoi aku ka lōʻihi ma waena o nā meaʻai. No ka mea pono mākou ma ka liʻiliʻi 25 mau lika i kēlā me kēia lā, hāʻawi nā huaʻai a me nā mea kanu i mea nui i kā mākou ʻāpana fiber. Eia kekahi, i kou hauʻoli ʻana i ka ʻuala mua a i ʻole ka ʻuala i kālua ʻia i ke kō i ka home, ke pale nei ʻoe i kou olakino a me ka mālama ʻana i kou ʻono. ʻO ia no ka mea ua hoʻopiha ʻia nā hua hāʻule me nā huaora a me nā antioxidants a me nā phytochemicals.

ʻOiai maikaʻi nā huahana āpau nāu, nā ʻeono mau hōkū āpau e hāʻawi iā ʻoe i nā mea momona o ka nahu. E kiʻi iā lākou ma kahi mākeke mahiʻai a i ʻole mai kahi māla huaʻai no ka mea hou a me ka ʻono maikaʻi loa. No kahi papaʻai olakino, kaulike e kōkua iā ʻoe e lilo i kaupaona a noho piha, ulana i kēia mau mea lanakila i kahi papaʻai e loaʻa pū nā hua piha, nā protein momona, nā waiū momona momona a me nā momona momona. E ʻike i ka "Hoʻopaʻa i nā Snickers" (ma ka ʻaoʻao hema) e ʻike i ka nui o nā huahana āu e ʻai ai no ka helu like o nā calorie i loaʻa i loko o kahi pahu kukui hoʻokahi. A laila e nānā i kā mākou mau ʻono ʻono scrumptious, piha i ka mana. Loaʻa i kēlā me kēia mea hoʻokahi a ʻoi aʻe paha o nā meaʻai maikaʻi loa no ka pohō kaumaha, ka ikehu a me ke olakino - me nā meaʻai olakino ʻē aʻe.

Nā Hōkū ʻEono o ka Hāʻule Lau

1. Pākuʻi butternut E hauʻoli i ka hapalua o kēia ipu lōʻihi a loaʻa iā ʻoe kahi lā o ka huaora A holoʻokoʻa, a me ka hapalua o ka Recommended Daily Allowance (RDA) no ka wikamina C a me kahi mahele lāʻau o ka hao, calcium a me ka fiber. He kumu maikaʻi ʻo Butternut squash i ka potassium, he mea nui ia no ka naʻau maʻamau, ka puʻupaʻa, ka ʻiʻo a me ka hana ʻana. Ka heluʻai meaʻai (1 kīʻaha, kuke): 82 calories, 0 momona, 7 g fiber.

2. ʻAla ʻAla kōkua i ka pale ʻana i ka loaʻa ʻana o ke kaumaha a kōkua i ka pohō kaumaha. Pehea? Loaʻa iā lākou ka pectin, kahi mea e hoʻopaneʻe ai i ka hoʻoheheʻe ʻana o ka ʻōpū, e hoʻomau i kou piha. Hoʻohaʻahaʻa nō hoʻi ʻo Pectin i ka kolesterol e like me ka maikaʻi me nā lāʻau. E ʻai i ka ʻāpala i kēlā me kēia lā e ʻohi ai i nā pono olakino. Nutrition Score (1 apple): 81 calories, 0 g momona, 4 g fiber.

3. 'Acorn squash Hoʻopiha ʻia kēia mea kanu ʻōmaʻomaʻo ʻōmaʻomaʻo/melemele me nā carotenoids (ka ʻohana o nā antioxidants e kapa ana i ka beta carotene he lālā). Ke piʻi aʻe ke kiʻekiʻe o ke koko o nā carotenoids, e emi ana ka pilikia o ka maʻi kanesa. Hoʻohui, hoʻopau nā carotenoids i ka degeneration macular e pili ana i ka makahiki, kahi kumu nui o ka makapō. Ka heluʻai meaʻai (1 kīʻaha, kuke ʻia): 115 mau caloriu, 0 g momona, 9 g puluniu.

4. ʻUala kahiki ʻElua ʻano ʻuala i ulu ʻia ma ʻAmelika Hui Pū ʻIa: ʻo ka ʻiʻo ʻalani (ke kuhi hewa ʻia i kekahi manawa) a me ka Jersey Sweet, he ʻiʻo melemele a keʻokeʻo paha. ʻOiai he ʻono nā mea ʻelua, ʻoi aku ka nui o ka momona o ka ʻalani-fleshed no ka mea ua piha me ka beta carotene, kahi koa maʻi ʻaʻai ikaika loa e hōʻemi loa i nā pae o ke kō koko. I nā mea kanu, lawelawe ka beta carotene e pale i nā lau a me nā koʻokoʻo mai ka hopena o ka lā a me nā hoʻoweliweli ʻē aʻe. I loko o ke kanaka, kōkua kēlā mau pūhui i ka pale ʻana i ka hoʻomohala ʻana i ka maʻi kanesa, a pale pū i ka ʻāʻī a me nā maʻi degenerative ʻē aʻe. Heluʻai pono (1 kīʻaha, kuke ʻia): 117 mau kalori, 0 g momona, 3 g puluniu.

5. Broccoli, Brussels sprouts a me ke kāpeti ʻO Broccoli kekahi o nā mea kanu mua i mahalo ʻia no kāna anti-cancer - a ke noʻonoʻo ʻia nei i waena o nā mea ikaika loa. Aia i loko o kēia hale mana ka sulforaphane, kahi mea e pale ai i nā mea make kino. Broccoli, Brussels sprouts and cabbage (a me ka cauliflower a me nā radishes) i loko pū kekahi nā indoles, kahi mea kōkua i ka pale ʻana i ka maʻi ʻaʻai o ka umauma. Nutrition Score (1 kīʻaha, kuke): 61 calories, 1 g momona, 4 g fiber.

6. ʻUkena ʻO ke kīʻaha no ke kīʻaha, ʻaneʻane pālua ka ʻukena i ka beta carotene o ka spinach. Hoʻololi ʻia ka Beta carotene i loko o ke kino i ka vitamina A, pono ia no nā maka olakino a me ka ʻili. ʻO ka nele o ka huaora A hiki ke kumu i kahi maʻi kakaʻikahi i kapa ʻia he makapō pō (pilikia ʻike i ka pōʻeleʻele). Hiki iā ia ke kumu i nā maka maloʻo, nā maʻi o ka maka, nā pilikia o ka ʻili a hoʻolohi i ka ulu ʻana. Ka heluʻai meaʻai (1 kīʻaha, kuke ʻia): 49 calories, 0 g momona, 3 g fiber.

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