11 Nā huaʻai olakino, kiʻekiʻe-kalori e kōkua iā ʻoe e loaʻa kaupaona

Anter

• Nā huaʻai hou
• 1. Maiʻa
• 2. ʻApekikana
• 3. ʻiʻo niu
• 4. Mango
• Nā hua maloʻo
• 5. Nā lā
• 6. ʻO Prunes
• 7. ʻApelika maloʻo
• 8. Nā fiku maloʻo
• 9. Huawaʻi
• 10. Sultanas
• 11. Nā Currants
• Ke laina lalo

No kekahi poʻe, paʻakikī ka loaʻa ʻana o ke kaumaha a i ʻole ke kūkulu ʻana i nā mākala.

ʻOiai ʻaʻole nā ​​huaʻai ka hui mua o nā meaʻai i hiki i ka noʻonoʻo ke hoʻāʻo nei e nui, hiki i kekahi mau ʻano hua ke hāʻawi i nā calorie keu e pono ai i kou kino e loaʻa ka kaumaha.

ʻO ka mea hou aʻe, hoʻopaʻa lākou i nā wikamina a me nā minelala nui e kākoʻo i kou olakino.

Eia he 11 mau huaʻai olakino a ʻoi aku ka kiʻekiʻe i hiki ke kōkua iā ʻoe e loaʻa kaupaona.

Nā huaʻai hou

ʻOiai haʻahaʻa ka hapa nui o nā huaʻai i nā calorie, hiki i nā mea he nui ke kōkua iā ʻoe e loaʻa kaupaona ma muli o kā lākou kiʻekiʻe kiʻekiʻe a mea momona paha.

Eia nā huaʻai hou he 4 i hiki ke kōkua iā ʻoe e kaupaona.

1. Maiʻa

He koho maikaʻi loa ka maiʻa inā ʻoe e ʻimi ana e hoʻonui i ka paona.

ʻAʻole wale lākou i ka momona akā kahi kumu maikaʻi loa o nā carbs a me nā calorie.

Hoʻokahi wale ka maiʻa nui (118-gram) i loaʻa i kēia mau meaola ():

• Kalepona: 105
• Kumuʻiʻo: 1 gram
• Momona: 0.4 gram
• Kāpena: 27 gram
• Puluniu: 3 gram
• ʻO ka Vitamin B6: 26% o ka Daily Value (DV)
• Manganese: 13% o ka DV

Hoʻohui ʻia, ʻāko ka maiʻa i nā micronutrients ʻē aʻe he nui. ʻO ka maiʻa ʻōmaʻomaʻo, kiʻekiʻe, kiʻekiʻe i ka starch kūpale, e hele ma waena o kāu wahi digestive i ʻole hoʻoulu ʻia. Ua hoʻopili ka noiʻi i ka starch kūpale i ke olakino ʻōpū maikaʻi.

ʻO ka maiʻa kahi meaʻai māmā a maʻalahi hoʻi e hiki ke hoʻohui ʻia i ka oatmeal a i ʻole nā ​​mea ʻono i hana ʻia me nā mea calorie kiʻekiʻe, e like me ka waiūpona nut a i ʻole ka yogurt momona momona e kōkua iā ʻoe e kaupaona.

2. ʻApekikana

Haʻaheo ʻo Avocados i kahi ʻano momona momona. Hoʻohui, kiʻekiʻe lākou i nā calories a me nā momona momona, e hoʻolilo iā lākou i koho maikaʻi loa no ka poʻe e ʻimi ana e loaʻa kaupaona.

Loaʻa ka hapalua o ka avocado waena (100-gram) i nā meaola ():

• Kalepona: 161
• Kumuʻiʻo: 2 gram
• Momona: 15 gram
• Kāpena: 8.6 gram
• Puluniu: 7 gram
• ʻO Vitamin K: 17.5% o ka DV
• Folate: 21% o ka DV

Nui ka waiwai o ka Avocados i loko o nā micronutrients ʻē aʻe, e like me ka potassium a me nā huaora K, C, B5 (pantothenic acid), a me B6 (pyridoxine) ().

ʻO ka mea hou aku, hiki iā lākou ke hoʻohana maʻalahi a hiki ke hoʻohana ʻia i nā ʻano he nui. E hoʻāʻo e hoʻohui iā lākou i nā sopa a me nā salakeke a i ʻole e hoʻohana ana iā lākou ma ke ʻano he pālahalaha ma kahi o kahi kumu protein e like me nā hua.

3. ʻiʻo niu

ʻO ka niu kahi hua hua i loaʻa i ka hanohano no nā pono olakino he nui. He kumu maikaʻi loa ia o nā calorie, no ka mea, he kiʻekiʻe ia i ka momona a me ka kaulike i nā carbs.

Hāʻawi kahi 1-auneke (28-gram) o kaʻiʻo niu i nā meaola e hiki mai ana ():

• Kalepona: 99
• Kumuʻiʻo: 1 gram
• Momona: 9.4 gram
• Kāpena: 4.3 gram
• Puluniu: 2.5 gram
• Manganese: 17% o ka DV
• Selenium: 5% o ka DV

He kiʻekiʻe hoʻi kaʻiʻo niu i nā mineral he nui, e like me ka phosphor a me ke keleawe.

ʻO nā mea maikaʻi loa, hiki ke ʻoluʻolu i nā ʻano like ʻole. E hoʻāʻo e kāpīpī i ka niu i wili ʻia i ka salakeke hua, e hoʻomoʻi iā ia i loko o nā fries, a i ʻole e kāwili ʻia i nā sopa a me nā mea momona e hoʻonui ai i ka ʻikepili calorie o kāu mau meaʻai a me nā meaʻai māmā.

4. Mango

ʻO Mango kahi huaʻono, momona e kaena i kahi ʻano momona momona.

E like me ka maiʻa, ʻo nā mango kahi kumu maikaʻi o nā calory - ka hapanui mai nā kalakeke.

Hāʻawi kahi kīʻaha (165 gram) o ka mango i nā meaola ():

• Kalepona: 99
• Kumuʻiʻo: 1.4 gram
• Momona: 0.6 gram
• Kāpena: 25 gram
• Puluniu: 3 gram
• ʻO Vitamin C: 67% o ka DV
• Folate: 18% o ka DV

Eia kekahi, ʻo ka mango kahi kumu maikaʻi o ke keleawe, he mau huaʻai B, a me nā huaora A a me E.

Maikaʻi ka Mango iā ia iho akā kahi hoʻohui maikaʻi loa i nā mea leʻaleʻa, salasas, a me nā salakeke kauwela. E hoʻāʻo e hoʻohui i ka mango hou me nā mea ʻoi aku ka kiʻekiʻe o ka calorie e like me nā nati a i ka niu paha inā ʻo ka loaʻa ʻana o ke kaupaona kāu pahuhopu.

ʻO kekahi mau huaʻai hou, e like me ka avocado a me ka niu, kahi waiwai maikaʻi o nā momona olakino, hiki ke kōkua iā ʻoe e kaupaona. Māʻona ka maiʻa a me nā mango i nā kālaki a me nā calorie.

Nā hua maloʻo

ʻO nā hua maloʻo nā huaʻai i aneane pau loa i kā lākou wai i kāpae ʻia ma o nā ʻano hoʻomaloʻo.

ʻO ka mea i koe he meaʻai māmā ikaika, ʻoiai ʻo ka liʻiliʻi, momona loa ia. I ka ʻoiaʻiʻo, kuhi nā noiʻi i nā hua maloʻo he 3-5 mau manawa o ka nui o nā micronutrients ma mua o nā hua hou ().

Ma muli o ka ikehu o nā hua maloʻo, maikaʻi loa lākou no ka poʻe e hoʻāʻo nei e loaʻa ka kaumaha. Eia nō naʻe, kiʻekiʻe lākou i nā kō kūlohelohe, no laila ʻoi aku ka maikaʻi e hoʻohui iā lākou me kahi kumu momona momona a protein paha e hoʻoliʻiliʻi i nā hopena maikaʻi ʻole i kāu kō kō ().

Eia kekahi o nā calorie kiʻekiʻe, nā hua maloʻo e hiki ke kōkua iā ʻoe e loaʻa kaupaona.

5. Nā lā

ʻO nā lā nā hua liʻiliʻi, nā paukū paukū o ka pāma lā, e ulu nei i nā wahi tropical.

Kūʻai kūʻai pinepine ʻia lākou i ka hapa nui o nā ʻāina Komohana a kau ʻia me nā mea momona.

Hāʻawi kahi lā (24 gram) i nā meaola ():

• Kalepona: 66.5
• Kumuʻiʻo: 0.4 gram
• Momona: 0,1 gram
• Kāpena: 18 gram
• Puluniu: 1.6 gram
• Pālima: 4% o ka DV
• Makanekiuma: 3% o ka DV

ʻO kēia mau huaʻai kahi kumu maikaʻi o ke keleawe, manganese, hao, a me ka wikamina B6.

Hāʻawi ʻia i nā lā e kūʻai maʻamau ʻia maloʻo, he lōʻihi ko lākou ola, e hoʻolilo iā lākou i ala maʻalahi e hoʻonui i ka lawe ʻana o ka calorie. Hana lākou i kahi mea hoʻopaʻa i nā mea i hoʻomoʻa ʻia a i ʻole hiki ke ʻoliʻoli iā lākou iho.

E hoʻāʻo i nā lā i hoʻopihapiha ʻia me ka waiū almond a me nā ʻāpana niu no kahi mea olakino olakino, kiʻekiʻe-kalori.

6. ʻO Prunes

Hoʻomaloʻo ʻia ʻo Prunes i nā plum e ʻūlū i kahi punch meaʻai.

Hāʻawi kahi 1-auneke (28-gram) o nā prunes i nā meaola e hiki mai ana ():

• Kalepona: 67
• Kumuʻiʻo: 0.6 gram
• Momona: 0,1 gram
• Kāpena: 18 gram
• Puluniu: 2 gram
• ʻO Vitamin K: 14% o ka DV
• Pālima: 4.4% o ka DV

Hoʻomaopopo pū ʻia nā prun no ka hiki ke hōʻemi i ka paʻa paʻa. Hiki i kā lākou ʻikepili puluniu ke kōkua i ka hoʻohui ʻana i kāu nui a hoʻolalelale i kāna kaʻa ma o kou ʻōpū ().

He ola lōʻihi lōʻihi ko Prunes a maʻalahi e hoʻohui i kāu papaʻai, e hoʻolilo iā lākou i ala maʻalahi e hoʻonui i ka lawe ʻana o ka calorie a kōkua i ke kaupaona olakino maikaʻi. ʻOno lākou i kā lākou iho, akā hiki iā ʻoe ke leʻaleʻa iā lākou i kāu salakeke punahele, nā mea leʻaleʻa, a me nā mea i hoʻomoʻa ʻia.

7. ʻApelika maloʻo

ʻO nā ʻApika nā hua pōhaku melemele kaulana e hiki ke ʻoluʻolu i ka hou a me ka maloʻo.

Hāʻawi kahi 1-auneke (28-gram) o nā apricots maloʻo i kēia mau meaola ():

• Kalepona: 67
• Kumuʻiʻo: 0.8 gram
• Momona: 0,1 gram
• Kāpena: 18 gram
• Puluniu: 2 gram
• Wikamina A: 6% o ka DV
• Wikamina E: 8% o ka DV

Ma waho o ke kumu waiwai maikaʻi loa o nā calorie, he waiwai maikaʻi nā apricots maloʻo o beta-carotene, lutein, a me zeaxanthin - ʻekolu mau pigment mea kanu e kākoʻo i ke olakino maka ().

Hana nā apricots maloʻo i kahi meaʻai māmā maikaʻi loa i ka hopena o ke awakea a hui maikaʻi me nā nati a me ka tī, kahi hiki ke kōkua iā ʻoe e loaʻa ke kaupaona, no ka mea, he kumu maikaʻi nā calories a me nā momona.

8. Nā fiku maloʻo

Leʻaleʻa i nā mea ʻono a maloʻo hoʻi, nā hua fiku kahi hua i makemake nui ʻia me kahi ʻono momona a ʻoluʻolu hoʻi.

Hāʻawi kahi 1-auneke (28-gram) o nā fiku maloʻo i kēia mau meaola ():

• Kalepona: 70
• Kumuʻiʻo: 1 gram
• Momona: 0.3 gram
• Kāpena: 18 gram
• Puluniu: 3 gram
• Pālima: 4% o ka DV
• Kalipuna: 3.5% o ka DV

ʻAno nā fiku maloʻo iā lākou iho a i ʻole hiki ke ʻoliʻoli ʻia e ʻokiʻoki i nā ʻoka, yogurt, a me nā salakeke. Hoʻohui maikaʻi lākou me ka tī a me nā pahū.

Makemake kekahi poʻe e palupalu i kā lākou fiku maloʻo ma ka paila ʻana iā lākou i ka wai a 10 mau minuke.

9. Huawaʻi

ʻO nā hua waina maloʻo maloʻo i hele mai i nā nui a me nā kala.

Ma ʻAmelika Hui Pū ʻIa a me Kanada, pili ka inoa i nā ʻano hua waina maloʻo a pau, akā ma Australia, New Zealand, ʻIlani, a me ka United Kingdom, wehewehe wale ia i nā kala-ʻeleʻele, nā ʻano nui.

Hāʻawi kahi 1-auneke (28-gram) o nā hua puaʻa i kēia mau meaola ():

• Kalepona: 85
• Kumuʻiʻo: 1 gram
• Momona: 0,1 gram
• Kāpena: 22 gram
• Puluniu: 1 gram
• Pālima: 4.5% o ka DV
• Hao: 3% o ka DV

ʻO nā huaʻala ʻo Raisins kahi kumu maikaʻi o ke keleawe, manganese, magnesium, a me nā huaola B he nui.

ʻO ka hoʻohui ʻana i nā huawaina i kāu papaʻai he ala maʻalahi ia e hoʻonui ai i ka lawe ʻana o ka calorie. ʻIke maikaʻi lākou i waho o ka pahu a hui maikaʻi me nā nati, nā yogurts, nā paʻi, nā salakeke, a me nā oatmeal.

10. Sultanas

E like me nā hua puaʻa, ʻo sultanas kekahi ʻano o ka hua waina maloʻo.

Eia nō naʻe, hana ʻia lākou mai nā hua waina hua ʻole ʻōmaʻomaʻo, ka nui o ka ʻano Thompson Seedless. Ma ʻAmelika Hui Pū ʻIa, ua kapa pinepine ʻia nā sultanas he "raisa gula" ma muli o ko lākou kala māmā.

Hāʻawi kahi 1-auneke (28-gram) o sultanas i nā meaola ():

• Kalepona: 91
• Kumuʻiʻo: 0.7 gram
• Momona: 0 gram
• Kāpena: 22 gram
• Puluniu: 0.7 gram
• Hao: 4.2% o ka DV

Hiki ke ʻai like ʻo Sultanas i nā hua puaʻa, e hana ana iā lākou i kahi ala kūpono e hoʻonui ai i ka loaʻa o ka calorie. ʻAi wale iā lākou a hui pū paha me nā nati, nā yogurts, nā tīhi, a me nā salakeke.

11. Nā Currants

ʻO nā currants he mau hua liʻiliʻi, ʻono, a maloo hoʻi o nā ʻano like ʻole i kapa ʻia ʻo "ʻEleʻele Korinto."

I loko nō o kā lākou liʻiliʻi, hoʻomoʻa lākou i kahi ʻono ikaika, ʻono, a hoʻolilo iā lākou i mea maʻalahi.

Hāʻawi kahi 1-auneke (28-gram) o nā currant i nā meaola ():

• Kalepona: 79
• Kumuʻiʻo: 1.14 gram
• Momona: 0,1 gram
• Kāpena: 21 gram
• Puluniu: 2 gram
• Keleawe: 15% o ka DV
• Hao: 5% o ka DV

ʻO nā Currants kahi kumu maikaʻi o ka zinc, potassium, magnesium, a me nā micronutrients ʻē aʻe.

E hoʻāʻo e hoʻohui i nā currant i nā yogurts, nā mea hana, a me nā pā i hoʻomoʻa ʻia e hoʻonui i kā lākou ʻike i ka calorie. Hiki iā lākou ke leʻaleʻa me nā nati a me nā ʻanoʻano ma ke ʻano he ʻono kakahiaka a awakea paha.

ʻO nā hua maloʻo, e like me nā lā, nā prun, nā ʻapricots, nā fiku, nā sultanas, nā currants, a me nā hua puaʻa, i loaʻa nā calorie hou aʻe ma mua o kā lākou mau hoa hou, e koho ana iā lākou i nā koho maikaʻi loa no ka loaʻa ʻana o ke kaupaona olakino. Eia hou, mālama lākou i ka ʻūlū 3-5 mau micronutrients hou aʻe.

Ke laina lalo

Nui nā calorie kiʻekiʻe, nā huaʻai momona e hiki ke kākoʻo i ke olakino maikaʻi a kōkua iā ʻoe e loaʻa kaupaona.

Ke hoʻohui nei i kekahi o nā hua i luna i loko o kāu mau meaʻai a i ʻole nā ​​meaʻai māmā hiki ke kōkua i ka hoʻonui ʻana i kāu calorie i kēlā me kēia lā a kōkua i ka loaʻa ʻana o ke kaupaona olakino.

Eia kekahi, ʻo ka hoʻohui ʻana i kēia mau huaʻai me kahi kumu o ka protein a i ʻole ka momona hiki ke hoʻohui i nā mea keu keu ʻoiai e hōʻoiaʻiʻo i ka paʻa paʻa o ke kō.