ʻO nā keu olakino maikaʻi loa o nā lā, wehewehe ʻia

Anter

• ʻO nā lā Nutrition Facts
• Nā Pōmaikaʻi olakino o nā lā
• Hāʻawi i nā tona o ka fiber
• Paipai i ke olakino puʻuwai
• Hoʻoikaika Iwi
• Hoʻonui i kou ʻōnaehana pale
• Hana ma ke ʻano he Sweetener Sweetener
• Pehea e loaʻa ai iā * All * nā pono olakino o nā lā
• Nānā no

Ke pā ʻoe i ka mākeke nui e hoʻāla hou i kāu lumi kuke me nā huaʻai i piha i ka momona, hoʻohuli ʻole paha ʻoe i kāu kaʻa i loko o ka ʻāpana hua, kahi e nui ai nā ʻala, nā ʻalani, a me nā hua waina. Akā i ka hana ʻana pēlā, hiki iā ʻoe ke nalo i kahi hua hou e hūnā ana ma kahi o nā hua puaʻa a me nā hua nui i ka ʻaoʻao nui: nā lā.

Pololei kēnā: ʻoiai ʻo ka huʻihuʻi, pelu, a me ka nau e like me nā hua maloʻo, kūʻai ʻia nā lā momona maʻamau i kā lākou maka maka, hou, wahi a Keri Gans, MS, RD.N., C.D.N, he mea mālama meaʻai a me Kinohi Lahui Brain Trust. Ma ka hale kūʻai, ʻike pinepine ʻoe i ʻelua ʻano o nā lā, he ʻokoʻa iki kona ʻano a me nā mea ʻono akā nā waiwai waiwai like ʻole: Medjool, kahi ʻano lā palupalu me kahi ʻano wai kiʻekiʻe a me kahi ʻono ʻono, a me Deglet Noor, kahi semi- ʻano ʻano lā maloʻo me ka liʻiliʻi loa o ka makū a loaʻa ka hopena nutty. A me kēlā mau hiʻohiʻona makemake e hele mai kekahi mau pono olakino.

Eia, nā ʻike meaʻai lā e pono ai ʻoe e ʻike, a me nā ala i ʻae ʻia e ka poʻe akamai e hoʻohui iā lākou i kāu pā.

ʻO nā lā Nutrition Facts

No ka hua liʻiliʻi, piha nā lā me nā huaora a me nā minela, me (akā, ʻaʻole i kaupalena ʻia!) iron, potassium, magnesium, a me nā huaora B. A ʻoiai kiʻekiʻe lākou i nā calorie a me nā kālaka, piha lākou i nā olonā maikaʻi-nā-ʻoe. Hiki i nā lā ke kōkua i ka hoʻoikaika kino ʻana a me ka neʻe ʻana o ka ʻōpū ma kahi kokoke i 2 grams o ka fiber no kēlā me kēia lawelawe. ʻO kēia mau huaʻai prune ke nānā pū me nā antioxidant hakakā i nā maʻi, e like me flavonoids a me nā phenolic acid - ua hōʻike ʻia nā mea ʻelua e hōʻemi i ka mumū i loko o ke kino - akā ʻoi aku ka nui o kēia mau mea i ka sek.

Eia kahi ʻike kino wikiwiki o kahi lā Medjool pitted (~ 24 gram), e like me ka ʻOihana Hoʻolālā ʻAmelika Hui Pū ʻIa.

• 66.5 calories
• 0.4 grams protein
• 0.04 mau momona momona
• 18 karbohidrat waiwai
• Puluniu 1.6 gram
• 16 gram kō

Nā Pōmaikaʻi olakino o nā lā

Hāʻawi i nā tona o ka fiber

ʻO nā lā pōmaikaʻi olakino nui e hele nei no lākou kā lākou ʻike i ka fiber. Ma kahi o ʻehā mau lā Medjool, e helu ʻoe i ka 6.7 gram o ka fiber, a i ʻole ka hapaha o ka 28-gram i paipai ʻia i kēlā me kēia lā, e like me ka USDA. E hoʻomanaʻo, ʻo ka fiber ka ʻāpana o nā mea kanu mea kanu ʻaʻole hiki ke ʻai ʻia a omo paha, no laila kōkua ia i ka nui o kāu pahu a hōʻoia pono i nā mea āpau e hele i loko o kou ʻōpū, e like me ka Mayo Clinic. Eia kekahi, hiki i ka fiber ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, hoʻopaʻa i ke kiʻekiʻe o ka glucose i ke koko ma o ka hoʻolohi ʻana i ka komo ʻana o ke kō, a hoʻonui i ke olakino digestive, wahi a Gans. No laila, inā ʻoe e ʻimi nei e hoʻoponopono i kāu helu ʻelua, ʻoiaʻiʻo kēia hua no ʻoe. (No ka hoʻohui ʻana i ka fiber hou aʻe i kāu meaʻai me ka ʻole o ka hoʻoponopono ʻana i kāu pākaukau, e hoʻāʻo e hoʻokomo i kēia mau hana sneaky.)

Paipai i ke olakino puʻuwai

ʻO ka maiʻa paha ke kumu o ka potassium, akā ʻaʻole lākou wale nō ka hua e hiki ke kōkua iā ʻoe e hoʻokō i kāu quota i kēlā me kēia lā. E ʻai i nā lā Medjool ʻehā, a e loaʻa iā ʻoe ka 696 mg o ka pālolo, ma kahi o 27 pakeneka o ka ʻai kūpono o ka USDA i ʻōlelo ʻia he 2,600 mg i kēlā me kēia lā. ʻAʻole kōkua kēia mineral i kāu mau puʻupaʻa a me kou puʻuwai e hana pono, akā he hana nui nō hoʻi ia i ka hoʻoponopono ʻana i ke koko, e like me ka National Institutes of Health.

ʻO ICYDK, pili ka lawe ʻana o ka sodium nui me ke kiʻekiʻe o ke koko (ke ʻoi aku ka ikaika o ke koko i kau i nā paia o kou aʻa ma mua o ka maʻamau). Inā piʻi ka paʻi i ka manawa, hiki ke alakaʻi i ka hōʻeha puʻuwai, ka hahau ʻana, a i ʻole ka puʻuwai puʻuwai. Akā pōmaikaʻi nō, ke ʻai ʻoe i ka pāhare potassium, hoʻonui kou kīʻaha koko a hoʻonui ʻoe i ka nui o ka sodium ma o kou mimi, nā mea ʻelua e hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko, e like me ka NIH. (Pili: Ke kumu maʻamau o ke koko kiʻekiʻe, wehewehe ʻia)

Hoʻoikaika Iwi

ʻAʻole hiki i nā lā ke hāʻawi i ka nui o nā meaʻai e hoʻoikaika i ka iwi superstar - ʻike ʻoe, calcium a me ka huaora D - akā aia lākou i ka manganese a me ka magnesium, kahi e mālama ai i kou mau iwi ikaika a olakino, wahi a Gans. He mea nui kēia mau meaola āpau i ka hoʻokumu iwi, e like me ka NIH, a ua hōʻike ʻia nā noiʻi e hiki i ka lawe ʻana i ka magnesium ke hoʻonui i ka momona o ka iwi iwi, kahi e hōʻemi ai i kou maka o ka haki iwi.

Eia nō naʻe, hāʻawi nā lā Medjool ʻehā i ka 17 pākēneka wale nō o ka RDA no ka makanekiuma a me ka 16 pākēneka o ka lawe kūpono e pono ai no ka manganese, no laila pono ʻoe e hoʻohui i nā kumuwaiwai ʻē aʻe o kēlā mau mea momona i kāu papaʻai i mea e hoʻokō ai i kēlā mau reca USDA. I mea e hoʻopiha ai i ka magnesium, nosh ma nā hua paukena, nā hua chia, a me nā ʻalemona pū kekahi. E paʻi i kāu quota no ka manganese, munch ma nā hazelnuts a i ʻole nā ​​pecan. A i ʻole e hoʻāʻo i ka huki ʻana i kahi pola oatmeal nui (kahi a ka NIH i papa inoa ai ma ke ʻano he kumu waiwai nui o ka manganese) i hoʻopihapiha ʻia me kekahi o kēlā mau lā hoʻopaʻa * a me * e loaʻa ai ka lawa o nā meaola ʻelua i kahi ala ʻono loa.

Hoʻonui i kou ʻōnaehana pale

Me nā huaora a me nā minelala nui, nā kumuwaiwai kahi kumu maikaʻi o nā antioxidant, nā mea hoʻohui i hiki ke kōkua i ke koʻikoʻi oxidative Combative i hoʻokumu ʻia e nā radical free (nā molekiola weliweli, ʻoi aku ka nui, hiki ke hōʻino i nā hunaola a hoʻonui i ke koʻikoʻi oxidative). Ke kūkulu ʻia kēia mau radical manuahi i loko o nā hunaola, hiki iā lākou ke hana ʻino i nā mole ʻē aʻe, i hoʻonui ʻia i ka hopena o ka maʻi ʻaʻai, maʻi puʻuwai, a me ka hahau ʻana, e like me ka National Cancer Institute. ʻO ka mea hou aku, ua loaʻa nā antioxidant e hoʻomaikaʻi i ka hana ʻōnaehana pale e ka hakakā ʻana i kēlā mau radical manuahi manuahi, e like me kahi ʻatikala ma ka puke pai. Immunopathologia Persa. (E pili ana: Pehea e hiki ai i ka hoʻoikaika kino ke hoʻoikaika i kou ʻōnaehana pale)

"ʻO ka nīnau ma ʻaneʻi ʻo ka nui o nā lā āu e pono ai e ʻai no ka loaʻa ʻana o ka nui o nā antioxidants," wahi a Gans. "No laila inā ʻoe e ʻai i nā lā no kēlā mau pono antioxidant, manaʻo wau aia paha nā koho meaʻai maikaʻi aʻe. Akā inā ʻoe e hoʻohana nei i nā lā ma kahi o ke kōpaʻa papaʻaina maʻamau, a laila e loaʻa paha ʻoe i kahi bonus meaʻai i hoʻohui ʻia e pili ana i nā antioxidants. ʻO nā mea a pau e ʻōlelo ai, ma waho aʻe o ka hoʻohui ʻana i kekahi mau lā i kāu pā, e noʻonoʻo e ʻai mau i nā meaʻai waiwai antioxidant ʻē aʻe, e like me nā ʻeleʻele, walnuts, a me nā strawberries, e hoʻoikaika ai i kou ʻōnaehana pale - a malia paha e pale aku i kahi anuanu ʻino. .

Hana ma ke ʻano he Sweetener Sweetener

ʻAe, ʻaʻole kēia he pōmaikaʻi olakino o nā lā, akā he mea pono e haʻi ʻia. Loaʻa i kahi lā Medjool hoʻokahi ka nui 16 mau kō o ke kō, no laila maikaʻi ka hua e hoʻohana ma kahi o ke kōpaʻa maʻamau, wahi a Gans. (ICYDK, ke kō kō he ʻano kō i hoʻohui ʻia, ke hoʻopau ʻia i keu aku, hiki ke alakaʻi i ka maʻi diabetes 2 a me nā maʻi puʻuwai, e like me nā Centers for Disease Control and Prevent.)

ʻOiai paha he nani ka nui o ia helu, koʻikoʻi ʻo Gans ʻaʻole ia he mea e hopohopo nui ai. "Ke ʻai ʻoe i ka hua, e kiʻi ʻoe i ke kō," wehewehe ʻo ia. "Akā ke kūlohelohe nei ia, no laila me ia kō e hiki mai ai nā pono olakino ʻē aʻe i loko o nā hua maoli." Ma ka ʻaoʻao hoʻohiwahiwa, ʻo ke kō kō keʻokeʻo āu e hoʻohui mau ai i kāu mau brownies a me nā kī o ka ikehu i mea ʻole loa o nā mea momona maikaʻi na ʻoe, hoʻohui ʻo ia. (PS eia ka haki o ka ʻokoʻa ma waena o nā meaʻono a me nā kō maoli.)

Pehea e loaʻa ai iā * All * nā pono olakino o nā lā

Me nā pono olakino āpau o nā lā, e like paha ka hua me ka hope ~ superfood ~. Akā hele mai lākou me kahi drawback nui: ʻO kā lākou ʻike calorie kiʻekiʻe. Loaʻa i kahi lā Medjool hoʻokahi 66.5 calories, ʻoiai he lawelawe like me nā hua waina hua ʻole me 15.6 wale nō, e like me ka USDA. "ʻAe, maikaʻi nā lā nāu, akā ʻaʻole makemake ʻoe e nosh iā lākou e like me kāu makemake i kekahi hua ʻē aʻe no ka mea e kiʻekiʻe loa paha ia i nā calories," wahi a Gans.

No laila inā ʻoe e hoʻolālā ana i ka hoʻohui ʻana i nā lā i kāu papa manawa meaʻai māmā, e noʻonoʻo e kāpae i kāu lawe ʻana i ʻekolu wale nō mau lā, a i ʻole ma kahi o 200 mau calorie i kēlā me kēia manawa, wahi a Gans. "Akā naʻe, maʻamau, ʻaʻole wau e manaʻo i kahi kaʻapona e like me kāu meaʻai," hoʻohui ʻo ia. "E hoʻomau wau i ʻelua mau lā a laila hoʻohui i 100 calories o nā pistachios a i ʻole nā ​​ʻalemona, a i ʻole hiki iā ʻoe ke loaʻa i kahi cheese string."

ʻOiai ʻo ka ʻai wale ʻana i ka hua maka hiki ke kōkua iā ʻoe e hōʻiliʻili i nā pōmaikaʻi olakino o nā lā, mai makaʻu e noʻonoʻo me kāu ʻai. E ʻoki i kahi liʻiliʻi a hoʻohui iā lākou i loko o kahi quinoa a i ʻole salakeke bale no nā kuʻi liʻiliʻi liʻiliʻi o ka ʻono a i ʻole e hoʻopiha iā lākou me ka pīni a i ʻole ka wai ʻalemona no kahi mea ʻai me ka ʻole o ke kō. ʻOi aku ka maikaʻi, e hoʻokuʻu i hoʻokahi lā a ʻelua paha i loko o kahi huila me ka hua a me ka waiū no ka smoothie a i ʻole e hoʻohui iā lākou i kāu pūʻulu o nā pōpō ikehu, ʻōlelo ʻo Gans. ʻO kēlā me kēia hihia, ʻo ka hoʻohana ʻana i nā lā ma kahi o ke kō e hoʻonui i ke kiʻekiʻe o ka ʻono o kāu kīʻaha *a me* meaʻai.

E hoʻomanaʻo, ʻaʻole ʻoe e hōʻea i kāu mau pahuhopuʻai āpau ma ka ʻai ʻana i kekahi mau lā i ka lā, akā hāʻawi lākou kekahi nā huaora a me nā minela koʻikoʻi (ʻaʻole like me nā kō i hoʻomaʻemaʻe ʻia), hoʻohui ʻo ia. A ke hele nei ka cliché, kōkua kēlā me kēia mea liʻiliʻi.

Nānā no