10 mau hua momona (a hiki ke hōʻino i kāu papaʻai)

Anter

• 1. ʻApekila
• 2. ʻO ka niu
• 3. ʻAçaí
• 4. hua waina
• 5. Maiʻa
• 6. Persimmon
• 7. Pane
• 8. Mango
• 9. Nā hua maloʻo
• 10. Nā hua i ka syrup

Hiki i nā hua ke koho i ke olakino maikaʻi no ka poʻe makemake e lilo i ka paona, keu hoʻi ke kōkua lākou e pani i nā meaʻai māmā calorie. Eia nō naʻe, loaʻa i nā hua i ke kō, e like me nā hua waina a me nā persimmons, a hiki ke loaʻa i nā momona he nui, e like me nā avocados, a no laila, pono e hoʻopau ʻia lākou i nā mea liʻiliʻi i ʻole e hoʻopilikia i ke kaʻina hana kaumaha. .

No laila, ʻo nā hua i ʻōlelo ʻia ma lalo, me ka ʻokoʻa o nā hua i ka syrup, hiki ke hoʻopili ʻia i ka papaʻai kaulike e lilo ai, hoʻonui a mālama ai paha i ke kaupaona, ʻo ka hopena i loaʻa e like me ka nui i hoʻopau ʻia. He mea nui e haʻi i kēlā me kēia huaʻai i ʻai ʻia i keu ʻoi aku ke makemake i ka loaʻa ʻana o ke kaumaha.

1. ʻApekila

He hua momona ʻo ʻAvocado i nā momona momona monounsaturated maikaʻi, wikamina C, E a me K a me nā minelala, e like me ka potassium a me ka magnesium. Hāʻawi kēlā me kēia 4 punetēpō o ka avocado ma kahi o 90 calories.

Hāʻawi kēia hua i nā pono olakino he nui, no ka mea kōkua ia e hoʻomaikaʻi i ka lawe ʻana o ka ʻōpū, kaohi i nā kiʻekiʻe o ke kō, mālama i ka puʻuwai a mālama i ka ʻili a me ka lauoho, a hiki ke hoʻohana ʻia i nā mea ʻelua e lilo ke kaupaona i ka wā e ʻai ai i nā mea liʻiliʻi, pehea e hoʻonui ai.

Pehea e ʻai ai: E hoʻopau i ka avocado me ka ʻole o ka hoʻonui ʻana i ka paona e koi ʻia e ʻai i ka nui o 2 punetēpō i ka lā, i hiki ke hoʻokomo ʻia i nā salakeke, ma ke ʻano o ka guacamole, i nā huaora a i ʻole nā ​​mea ʻono. Inā makemake ʻoe e hoʻonui i kou kaupaona, hiki ke hoʻohui ʻia me nā hua ʻē aʻe a hoʻopau pinepine i ka nui a me ka nui.

2. ʻO ka niu

ʻO ka pulp o ka niu, ʻo ia ka ʻāpana keʻokeʻo, waiwai i nā momona, ʻoiai ka wai niu i ka momona i nā huaʻale a me nā minelala, he isotonic maoli. He hua kaloris ka niu, ʻoiai ʻo ka 100 mau pulp o ka pulp ma kahi o 406 calories, kokoke i 1/4 o nā calorie e pono e hoʻopau ʻia i kēlā me kēia lā.

Hāʻawi kēia hua i nā pono olakino a waiwai i ka fiber, me ka hoʻonui ʻana i ka manaʻo o ka māʻona a me ka hoʻomaikaʻi ʻana i ka ʻōpū. Kōkua pū ka niu i ka mālama ʻana i ke olakino puʻuwai, hoʻoikaika i ka ʻōnaehana pale a kōkua i ka hoʻopiha ʻana i nā minelala o ke kino.

Pehea e ʻai ai: Pono e hoʻopau ʻia ka niu i ka hoʻohaʻahaʻa a i nā ʻāpana liʻiliʻi, koi ʻia e ʻai i ka nui o 2 punetēpu (30 ml) o ka aila niu a i ʻole 2 punetēpu o ka ʻulu niu a i ʻole 1/2 kīʻaha o ka waiū niu a i ʻole 30 g o ka aila niu pulp a lā e loaʻa ai kona mau pono a pale i ka loaʻa ʻana o ke kaumaha. Inā makemake ʻoe e lilo i kaupaona, hiki ke hoʻonui ʻia nā ʻāpana no ka nui o ka ʻai caloric.

3. ʻAçaí

ʻO Açaí kahi hua super antioxidant e kōkua i ka hoʻomaikaʻi ʻana i ka ʻōnaehana pale, pale i ka ʻelemakule a hāʻawi i ka ikehu, akā he caloric loa ia, ʻoiai ke hoʻohui ʻia kāna pulp me ke kō, syrup syana a me nā huahana ʻē aʻe i hoʻohana ʻia e hoʻomaikaʻi i kāu ʻono.

Ma kahi o 100 mau huna o ka açaí pulp paʻahau me ka ʻole o ke kō i hoʻohui ʻia, aia ma kahi o 58 mau caloriu a me 6.2 gram o nā haʻuwaiwai.

Pehea e ʻai ai: Pono e hoʻopau ʻia ʻo Aça i nā mea liʻiliʻi a hōʻalo ʻia e hoʻohui i nā huahana ʻoihana, e like me ka waiū waiū, no ka laʻana, no ka mea ʻoiai ke hoʻomaikaʻi nei i ka ʻono, hoʻonui ia i nā pae kō kō a makemake i ka loaʻa kaumaha.

4. hua waina

He hua ka hua waina i loko o nā huaʻohuhu i loaʻa ka papa kuhikuhi glycemic moder, ʻo ia hoʻi nā huaʻula ʻulaʻula, ʻo ia hoʻi, ʻo kāna ʻai ʻana i ʻoi aku ka mea e aloha ai i ka hoʻonui ʻana o ke kō kō. E like me nā calorie, hāʻawi ʻo 100 mau gram i kahi 50 mau calorie.

Waiwai kēia hua i ka resveratrol, kahi antioxidant mana i loaʻa i loko o kāna peel, a he mea hiki ke kūpono i ka pale ʻana i nā maʻi ʻaʻai a me nā maʻi puʻuwai.

Pehea e ʻai ai: Pono e hoʻopau i nā hua waina i nā ʻāpana liʻiliʻi, koi ʻia e hoʻopau i nā anakahi liʻiliʻi he 17 a i ʻole 12 mau kikowaena nui me ka ʻili e hoʻonui i ka ʻike o ka fiber. ʻO kēia ka nui kūpono e hoʻopau i kēia hua i meaʻai, ʻoiai ʻo ka ʻai ʻana o ka puʻupuʻu holoʻokoʻa he nui nā caloriu a paipai i ka loaʻa ʻana o ke kaumaha. Eia hou, pono ʻoe e hōʻalo i ka ʻai ʻana i ke ʻano o ka wai momona, no ka mea, hāʻawi ia ma kahi o 166 mau calorie a me 28 mau goma o nā haʻalako, i ʻane like me ʻelua mau ʻāpana berena keʻokeʻo.

5. Maiʻa

ʻO ka maiʻa kahi hua momona-momona, i loaʻa ma kahi o 21.8 mau pākika a me 104 mau calorie i 100 mau hua. Nui ka waiwai o kēia hua i ka potassium a me ka magnesium, e kōkua ana i ka pale ʻana i nā mākala a hoʻemi i ke koko. Hoʻohui ʻia, kōkua ia i ka hoʻomaikaʻi ʻana i ke ʻano, no ka mea waiwai ia i ka tryptophan, a me ka hoʻoponopono ʻana i ka ʻōpū, no ka mea waiwai ia i nā olonā.

ʻO ka mea maikaʻi ka hoʻopau ʻana i ka maiʻa 1 i ka lā e loaʻa ai kona mau pono a pale i ka loaʻa ʻana o ke kaupaona.

Pehea e ʻai ai: I mea e hoʻopau ai i ka maiʻa me ka ʻole o ka loaʻa ʻana o ke kaupaona, ʻo ka ʻāpana i manaʻo ʻia he 1 maiʻa liʻiliʻi a i ʻole 1/2, inā nui ia. Hoʻohui ʻia, hiki ke hoʻopau ʻia i nā ʻano like ʻole, e like me ke kinamona liʻiliʻi, e hana nei ma ke ʻano he thermogenic, a i ʻole me 1 punetēpē o ka oats, kahi e hoʻonui ai i ka nui o nā pulapula i hoʻopau ʻia a kōkua i ke kaohi i ka nui o ke kō i ke koko.

Hoʻohui ʻia, hiki ke hoʻohui ʻia ka maiʻa me nā momona maikaʻi, e like me 1 punetēpō o ka wai pīnī, chia a i ʻole nā ​​hua flax a me kahi liʻiliʻi o nā hua maloʻo, a ʻai pū ʻia me kahi mea ʻono a i ʻole pū me kahi protein.

6. Persimmon

Loaʻa ma kahi o kahi unit persimmon ma kahi o 80 kcal a me 20 g o nā haʻalaki, a he mea weliweli hoʻi ia i ka pohō kaumaha ke hoʻopau ʻia i ka ʻoi.

Pehea e ʻai ai: I mea e ʻoluʻolu ai i ka persimmon, ʻo ka mea maikaʻi ke makemake i nā hua waena a i ʻole nā ​​hua liʻiliʻi a hoʻopau pū hoʻi i ka ihi, ʻo ia ka ʻāpana o ka hua i waiwai i ka puluniu, he mea nui e mālama i ke kō a me ka hoʻoliʻiliʻi o ka hana momona.

7. Pane

ʻO ka fiku kahi hua me nā meaʻai digestive maikaʻi loa, ʻoiai he nui ka nui o ka fiber, kahi e hoʻomaikaʻi ai i ka lawe ʻana o ka ʻōpū, a ma muli o ke kū ʻana o ka lāʻau cradine. Eia nō naʻe, hāʻawi ka 100 gram o kēia hua i ka 10.2 gram o nā haʻalaki a me 41 mau calorie a, no laila, hiki i kāna ʻai nui ke hoʻolilo i ke kaupaona.

Pehea e ʻai ai: ʻO ka nui o ka fiku e ʻai ʻia he 2 mau keʻena lapaʻau, koi ʻia e ʻai i ka mea hou a ʻaʻole maloʻo.

8. Mango

ʻO Mango kahi huaʻai momona i ka momona, he 15 mau koleka a me 60 mau calorie i 100 mau huaʻai o kēia hua, a he waiwai i nā huaora a me nā minelala. Hāʻawi ʻo Mango i kekahi mau pono olakino, kōkua i ka hoʻomaikaʻi ʻana i ke olakino ʻōpū, ʻakaʻaka i nā antioxidant, kōkua i ka hoʻomaikaʻi ʻana i ka ʻōnaehana pale, no ka mea waiwai ia i ka wikamina C, a makemake i ke olakino ʻike, ka ʻili a me ka lauoho.

Pehea e ʻai ai: ʻO ka ʻāpana kūpono e hoʻopau i kēia hua he 1/2 kīʻaha a i ʻole 1/2 ʻāpana liʻiliʻi o ka mango a i ʻole 1/4 o ka manga nui.

9. Nā hua maloʻo

He mea nui nō hoʻi e akahele me nā hua maloʻo, e like me nā hua puaʻa maloʻo, nā hua maloʻo, nā ʻāpala maloʻo, a me nā mea ʻē aʻe. Hoʻomaʻemaʻe ʻia kēia mau huaʻai a loaʻa i kahi papa kuhikuhi glycemic kiʻekiʻe, e ʻoluʻolu nei i ka hoʻonui ʻia o ke kō kō, a ʻoi aku ka waiwai o nā calories.

I loko nō o kēia, hōʻike kekahi mau noiʻi i ka hua maloʻo i loko o 3 mau manawa hou aku o nā micronutrients ma mua o nā hua hou, a he waiwai i loko o nā olonā hiki ʻole ke ʻoluʻolu, makemake i ka hana o ka ʻōpū.

Pehea e ʻai ai: Pono e hana i kaʻai ma nā mea liʻiliʻi a hui pū ʻia me ka ʻai ʻana o nā momona momona a protein paha, e like me ka yogurt a i ʻole ka waiū, no ka laʻana, e pale i ka piʻi ʻana o ke kō kō.

10. Nā hua i ka syrup

ʻO ka hua i ka syrup maʻamau he pālua a pākolu hoʻi nā calorie o nā hua hou, e like me ka hana ʻana o ka syrup me ke kō, e hoʻāla nei i nā calori o ka meaʻai. I kahi papaʻai e lilo i ka kaumaha, he mea nui e hōʻole i ka ʻai ʻana i kēia ʻano hua.

He mea nui e hoʻopau ma ka liʻiliʻi he 2 a i ʻole 3 mau hua o ka hua i kēlā lā i kēia lā, ʻoi aku ka maikaʻi o ka hoʻololi ʻana i nā hua i hoʻopau ʻia no nā meaola like ʻole e lawe ʻia. I mea e kōkua ai i ka papaʻai, ʻike pū i nā hua he 10 e lilo ana ka paona.