He aha nā hua gula? ʻO nā mea āpau āu e ʻike ai
Anter
- Pahu Me nā Nutrients
- Nā Pōmaikaʻi Ola
- ʻOi i nā Antioxidant
- Loaʻa iā ia nā pono anti-inflammative
- Hiki ke hoʻonui i ka palekana
- Hiki ke kōkua i ka olakino iwi
- Hiki ke hoʻomaikaʻi i ka hihiʻo
- Nā hopena ʻē aʻe paha
- Pehea e ʻai ai iā lākou
- Ka Laina Lalo
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.
ʻO nā hua gula he ʻōlinolino, ʻalani nā hua e pili pono i ka tomatillo. E like me tomatillos, ua wahī ʻia i loko o ka husk papery i kapa ʻia he calyx e pono e hemo ma mua o ka ʻai ʻana.
Liʻiliʻi iki ma mua o nā kōmato cherry, loaʻa i kēia mau huaʻai kahi meaʻono, ʻono tropical e hoʻomanaʻo ai i ka pineapa a me ka mango. Nui nā poʻe e hauʻoli i kā lākou wai momona o ka mea ʻono ma ke ʻano he meaʻai māmā a i ʻole i nā salakeke, nā mea ʻono a me nā jam.
ʻO nā hua hua gula hoʻi i kapa ʻia he Inca berry, ka pā lepo Peruvian, ka poha berry, ka huaʻōlani, ka hua husk a me ka cape gooseberry.
No lākou lākou i ka ʻohana nighthade a ulu i nā wahi mehana o ka honua.
Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i nā hua gula, me kā lākou meaʻai, nā pono a me nā hopena ʻē aʻe.
Pahu Me nā Nutrients
He hua momona ko nā hua berry.
Mālama lākou i kahi helu kaulike o nā calorie, e hāʻawi ana iā 74 i kēlā me kēia kīʻaha (140 gram). ʻO ka hapa nui o kā lākou mau calorie mai ka carbs ().
ʻO ka nui o ka lawelawe ʻana he ʻūlū he 6 mau huna puluniu - ma luna o 20% o ke kūmole o kēlā me kēia lā (RDI).
Loaʻa i kahi 1-kīʻaha (140-gram) o nā hua gula i kēia mau mea ():
- Kalepona: 74
- Kāpena: 15.7 gram
- Puluniu: 6 gram
- Kumuʻiʻo: 2.7 gram
- Momona: 1 gram
- ʻO Vitamin C: 21% o ka RDI no nā wahine a me 17% no nā kāne
- Thiamine: 14% o ka RDI no nā wahine a me 13% no nā kāne
- Riboflavin: 5% o ka RDI
- Niacin: 28% o ka RDI no nā wahine a 25% no nā kāne
- Wikamina A: 7% o ka RDI no nā wahine a me 6% no nā kāne
- Hao: 8% o ka RDI no nā wahine a me 18% no nā kāne
- Phosphorous: 8% o ka RDI
Loaʻa i nā hua hua gula he nui o ka beta-carotene a me ka huaora K me kahi calcium (,).
Hōʻuluʻulu Manaʻo
Ke kaena nei nā hua gula i kahi nui o nā vitamina, nā minelala a me nā fiber - me 74 wale nō calories i kēlā me kēia kīʻaha (140 gram).
Nā Pōmaikaʻi Ola
ʻO nā hua hua gula he nui nā mea kanu i hiki ke hopena maikaʻi i kou olakino.
ʻOi i nā Antioxidant
He kiʻekiʻe nā hua gula i nā mea kanu i kapa ʻia he antioxidants ().
Pale aku nā Antioxidant iā ia a hoʻoponopono hou i nā mea i hōʻino ʻia e nā radical manuahi, nā mole i pili i ka ʻelemakule a me nā maʻi, e like me ka maʻi ʻaʻa (,).
I kēia lā, ua ʻike ʻia nā noiʻi he 34 mau hui kū hoʻokahi i nā hua gula i loaʻa paha nā pono no ke olakino (6).
Eia kekahi, ua hōʻike ʻia nā pūhui phenolic i nā hua gula e ālai i ka ulu ʻana o ka umauma a me nā kolamu maʻi ʻaʻai kolona i loko o nā hoʻokolohua paipu hoʻowalewale (6).
I loko o kahi hoʻokolohua paipu hoʻowalewale ʻē aʻe, ʻike ʻia nā unuhi o nā hua gula gula hou a me ka wai hoʻi e hoʻonui ai i ke ola o nā hunaola ʻoiai ke pale nei i ka hoʻokumu ʻia ʻana o nā mea hoʻohui e hōʻino ai i ka oxidative ().
ʻO ka ʻili o nā hua gula he ʻekolu mau manawa o ka nui o nā antioxidant e like me kā lākou pulp. Hoʻohui ʻia, aia nā pae antioxidant i ko lākou piko ke oʻo nā hua ().
Loaʻa iā ia nā pono anti-inflammative
ʻO nā hui i nā hua gula i kāhea ʻia me withanolides he hopena anti-inflammatory paha i loko o kou kino, e pale aku ana i ka maʻi ʻaʻai kolona ().
I hoʻokahi o nā noi ʻana, ua lawe ʻia kahi ʻūlū mai ka huʻu o nā hua gula i hoʻoliʻiliʻi i ka mumū me nā maʻi pūpū. Hoʻohui ʻia, ʻo nā ʻiole i mālama ʻia me kēia kāohi ua loaʻa nā pae haʻahaʻa o nā māka inflammatory i kā lākou mauʻaʻa ().
ʻOiai ʻaʻohe ʻano kanaka e like me ka hoʻokolohua kanaka, hōʻike nā hōʻike hōʻike-paipu i nā hunaola kanaka i nā hopena hoʻohiki e kūʻē i ka mumū (,,).
Hiki ke hoʻonui i ka palekana
ʻAʻohe haʻawina kanaka e pili ana i nā hua gula a me nā ʻōnaehana paleʻea, akā hōʻike nā hōʻike hoʻokolohua-Tube i nā pono he nui.
Hoʻomaopopo nā noiʻi ʻana i nā keena kanaka e kōkua nā hua gula i ka hoʻoponopono ʻana i kāu ʻōnaehana pale. Aia i loko o ka hua nā polyphenols he nui i ālai i ka hoʻokuʻu ʻia ʻana o kekahi mau ʻōnaehana pale pale ().
Hoʻohui ʻia, he hua maikaʻi nā hua hua gula o ka huaora C. Hoʻokahi kīʻaha (140 gram) e hāʻawi ai i ka 15.4 mg o kēia huaola - 21% o ka RDI no nā wahine a me 17% no nā kāne ().
Pāʻani ka wikamina C i nā kuleana nui i ka olakino pale ʻōnaehana ().
Hiki ke kōkua i ka olakino iwi
ʻO nā hua hua gula he kiʻekiʻe i loko o ka huaola K, kahi huaola momona i hoʻonā ʻia e pili ana i ka iwi iwi ().
ʻO kēia wikamina kahi mea pono o ka iwi a me ka cartilage a pili pū i ka helu o ka huli ʻana o ka iwi olakino, kahi e haki ai nā iwi a hoʻoponopono hou (15).
Hōʻike ka hōʻike hou loa e pono e lawe ʻia ka huaola K ma ka ʻaoʻao o ka wikamina D no ke olakino iwi maikaʻi ().
Hiki ke hoʻomaikaʻi i ka hihiʻo
Hāʻawi nā hua gula i ka lutein a me ka beta-carotene, a me nā carotenoids ʻē aʻe ().
Hoʻopili kahi papaʻai kiʻekiʻe i nā carotenoids mai nā huaʻai a me nā mea kanu i kahi makaʻu haʻahaʻa o ka hoʻoliʻiliʻi makula e pili ana i ka makahiki, ke kumu nui o ka makapō ().
Kūpono, ʻike nui ʻia ka lutein carotenoid no ka pale ʻana i nā maʻi maka ().
Ua hōʻike ʻia ʻo Lutein a me nā carotenoids ʻē aʻe, e like me zeaxanthin a me lycopene, e pale aku i ka nalo ʻana o ka ʻike mai ka maʻi kō ().
Hōʻuluʻulu ManaʻoHe mau keu keu nā hua hua gula no kou olakino. Nui lākou i nā antioxidants, hōʻike i nā hopena anti-inflammatory a hoʻonui paha i ke olakino iwi a me ka hihiʻo.
Nā hopena ʻē aʻe paha
He mea ʻawahia paha nā hua gula inā ʻoe e ʻai ʻole.
Loaʻa i nā hua gula hua ʻole ʻole ka solanine, kahi lāʻau make maoli i loaʻa i nā mea kanu i ka pō, e like me kaʻuala a me nā ʻōmato ().
Hiki i ka Solanine ke hoʻonāukiuki i ka digestive, me ka cramping a me ka diarrhea - a he mea make paha ia i nā hihia maʻamau ().
I ka ʻaoʻao palekana, e ʻai wale i nā hua gula i oʻo wale i ʻole nā ʻāpana ʻōmaʻomaʻo.
Hoʻohui hou, e noʻonoʻo i ka ʻai ʻana i nā hua gula he nui paha he mea weliweli ia.
I hoʻokahi hoʻopaʻa holoholona ʻana, ʻo nā kiʻekiʻena kiʻekiʻe loa o ka wai hua hua maloʻo maloʻo maloʻo maloʻo - 2,273 mg i ka paona o ke kaumaha o ke kino (5,000 mg per kg) i kēlā me kēia lā - ua hōʻeha ka puʻuwai i nā kāne - ʻaʻole naʻe nāʻiole wahine ʻAʻohe hopena ʻē aʻe i nānā ʻia ().
ʻAʻohe haʻawina palekana lōʻihi e pili ana i nā hua gula i nā kānaka.
Hōʻuluʻulu ManaʻoʻAi palekana ka ʻai ʻana i nā hua gula, ʻoiai ʻaʻohe aʻo i loko o ke kanaka. ʻLelo ʻia, hiki i nā hua pala ʻole ke hoʻonāukiuki i ka digestive, a ua hōʻike ʻia nā lāʻau kiʻekiʻe o kāna wai i mea ʻawahia i nā noiʻi holoholona.
Pehea e ʻai ai iā lākou
Hiki ke ʻoluʻolu i nā hua gula a i ʻole maloʻo ke hoʻopau ʻia kā lākou mau papery.
Hiki ke loaʻa nā hua gula hou ma nā mākeke mahiʻai a me nā hale kūʻai he nui. Hiki ke kūʻai pinepine ʻia i nā hua gula maloʻo ma ka pūnaewele.
Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻohui i nā hua gula i loko o kāu papaʻai.
- E ʻai maka iā lākou me he meaʻai māmā.
- Hoʻohui iā lākou i kahi salakeke hua.
- E kāpīpī iā lākou ma luna o kahi salakeke momona.
- Hoʻohui iā lākou i kahi mānoanoa.
- Hoʻomoʻu iā lākou i loko o ka wai kokoleka no ka mea ʻono.
- E hoʻolilo iā lākou i mea hoʻomoʻai e ʻono ai me kaʻiʻo a iʻa paha.
- E hoʻolilo iā lākou i mea hoʻāhu.
- Hoʻopili iā lākou i kahi salakeke palaoa.
- E hoʻohana iā lākou ma luna o ka yogurt a me ka granola.
Hoʻohui nā hua gula i kahi ʻono ʻokoʻa i ʻaneʻane o nā pā a me nā meaʻai māmā.
Hōʻuluʻulu ManaʻoʻO nā hua hua gula he hua nui i hiki ke ʻai ʻia a maloo paha. Hoʻohui lākou i kahi ʻono ʻokoʻa i nā jam, nā mea ʻai, nā sāleta, a me nā meaʻai meaʻai.
Ka Laina Lalo
ʻOiai pili pili loa nā hua gula me nā tomatillos, loaʻa iā lākou kahi ʻono, ʻono tropical like me ka pineapple a me ka mango.
Nui lākou i ka fiber, nā wikamina, nā minelala a me nā mea kanu mea kanu pono e hoʻonui ai i kou ʻōnaehana pale, ka maka a me nā iwi.
ʻAi maikaʻi loa lākou - me ka ʻole o nā kiko ʻōmaʻomaʻo.
Hoʻohui kēia mau hua ʻono i kahi ʻokoʻa, ʻono i nā jam, nā mea ʻai, nā mea ʻono a me nā mea hou aʻe.