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 (,).

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 ().

He 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.

ʻAi 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.

ʻO 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.