14 Puluniu Kiʻekiʻena Ola, Nā Meaʻai Carb Low

Anter

• 1. Nā hua flax
• 2. Nā hua Chia
• 3. ʻApocado
• 4. ʻAmelemona
• 5. Kaʻiʻo niu i hoʻomomona ʻole ʻia
• 6. Pāleka
• 7. Raspberries
• 8. ʻO Pistachios
• 9. ʻanpala palaoa
• 10. Pōhaku
• 11. Broccoli
• 12. ʻO Asparagus
• 13. Eggplant
• 14. Kālika poni
• Ke laina lalo

Ua hoʻopili ʻia nā papaʻai momona haʻahaʻa i nā pono olakino maikaʻi.

Ua hōʻike ʻia ka noiʻi ʻana he maikaʻi loa lākou i ka hōʻemi ʻana i ka pōloli a me ke kōkua ʻana i ka pohō kaumaha ().

Ua pili pū lākou me ka hoʻēmi o ke kahe o ke koko a me ka LDL (ʻino) pae kolesterol, a me ka hoʻonui ʻia o HDL (maikaʻi) cholesterol (,).

ʻO ka mea hou aku, ua loaʻa nā papaʻai momona haʻahaʻa e hoʻomaikaʻi ai i ke kaohi kō kō i kēlā mau mea me ka maʻi diabetes 2 (,).

Hāʻawi maʻamau nā papaʻai momona haʻahaʻa ma lalo o 130 gram o carbs i kēlā lā i kēia lā, ʻoiai ka hāʻawi pinepine ʻana o nā mea momona momona he 20-50 mau kolamu o nā carbs i kēlā me kēia lā ().

Eia nō naʻe, hiki i kekahi mau papaʻai momona haʻahaʻa ke haʻahaʻa i ka fiber, kahi mea momona he mea nui ia no ka digestive, ka naʻau, a me ke olakino ʻōpū (,).

I ka ʻoiaʻiʻo, kuhi nā noiʻi he 5% wale nō o nā mākua ʻAmelika - kū kaʻawale inā ʻai lākou i ka paukū liʻiliʻi a ʻaʻole paha - e kū i ka paukū 25-38 i ʻōlelo ʻia no ka fiber i kēlā me kēia lā ().

ʻO ka mea pōmaikaʻi, inā ʻoe e ukali i kahi papaʻai momona haʻahaʻa a hopohopo e pili ana i kāu lawe ʻana i ka fiber, nui nā meaʻai momona ʻelua i ka carbs a kiʻekiʻe i ka fiber.

Eia he 14 mau fiber kiʻekiʻe olakino, nā mea ʻai momona momona.

1. Nā hua flax

ʻO nā hua flax nā ʻano aila liʻiliʻi i piha me nā mea momona.

ʻO ka mea kikoʻī, he kumu maikaʻi lākou o ka omega-3 fatty acid, fiber, a me nā antioxidants. Haʻahaʻa hoʻi lākou i nā carbs net digestible - ka huina gram o carbs i hoʻoemi ʻia i ka gram o ka fiber ().

ʻO ka mea nui, ʻo nā hua flax kahi lakene haʻahaʻa o omega-6 i ka omega-3 ma mua o ka nui o nā hua aila. He mea nui kēia, ma ke ʻano he omega-6 haʻahaʻa i ka lakio omega-3 e pili ana me ka hoʻemi ʻia o nā maʻi maʻamau ().

Hoʻokomo maʻalahi ʻia nā hua flax i kāu papaʻai a pono e lepo ʻia e ʻohi i kā lākou keu pono olakino hiki ke hiki.

Hāʻawi ʻelua mau punetēpu (14 gram) o nā hua flax honua i 4 gram o ka puluniu a me ka 0 gram o nā ʻūpena upena ().

2. Nā hua Chia

ʻOiai ka liʻiliʻi i ka nui, waiwai nā ʻano hua chia i nā pono maha.

Ma waho aʻe o ka kiʻekiʻe o ka fiber, protein, a me kekahi mau wikamina a me nā minelala, ʻo nā hua chia kekahi o nā kumuwaiwai mea kanu ʻo omega-3 fatty i kaulana loa ().

Hiki ke kāpīpī ʻia nā hua Chia ma luna o nā salakeke a me ka yogurt a i ʻole hoʻohui ʻia i nā mea leʻaleʻa.

Hoʻopomo maikaʻi lākou i nā wai, huli i loko o kahi gel hiki ke hoʻohana ʻia ma ke ʻano he hua manu vegan a i ʻole ka mānoanoa no nā sausa a me nā jellies.

Hāʻawi ʻelua punetēpu (30 gram) o nā hua chia i ka 11 gram o ka puluniu a me 2 gram o nā ʻūpena ʻupena ().

3. ʻApocado

ʻOi i nā momona momona, loaʻa i nā avocados kahi ʻano buttery ʻokoʻa.

ʻO ka ʻenehana kahi hua, hoʻopau ʻia nā avocado ma ke ʻano he mea kanu a hiki ke hoʻohui ʻia i nā pā like ʻole.

Ma waho aʻe o ka waiwai i nā momona momona monounsaturated, he kumu maikaʻi nā avocados o ka fiber, folate, potassium, a me nā huaora K a me C ().

Hāʻawi kahi avocado liʻiliʻi (136 gram) i ka 9 gram o ka fiber a me 3 gram o nā ʻūpena upena ().

4. ʻAmelemona

ʻO nāʻalemona i waena o nā kumulāʻau lāʻau kaulana loa o ka honua.

ʻOi aku ka maikaʻi no ka meaʻai māmā, momona nui lākou a momona i nā momona olakino, nā antioxidants, a me nā wikamina a me nā minelala pono, e like me ka wikamina E, manganese, a me ka magnesium ().

ʻOiai he kumu maikaʻi lākou o ka fiber a me ka protein, hiki i nā ʻalemona ke kōkua i ka hoʻonui ʻana i nā manaʻo o ka piha a kōkua i ka pohō kaumaha ().

Hoʻokahi auneke (28 gram) o nā ʻalemona maka e hāʻawi iā 4 gram o ka fiber a me 3 gram o nā ʻupena net ().

5. Kaʻiʻo niu i hoʻomomona ʻole ʻia

ʻO ka niu niu ka ʻiʻo keʻokeʻo i loko o ka niu.

Kūʻai kūʻai pinepine ʻia ia a hiki ke hoʻohui ʻia i nā mea ʻono, nā kī granola, a me nā meaʻai kakahiaka no ka hoʻohui i hoʻohui ʻia.

Kiʻekiʻe kaʻiʻo niu i nā momona momona a me nā fiber, ʻoiai ke kaulike i nā carbs a me nā protein ().

He waiwai pū kekahi i kekahi mau minelala nui, ke keleawe a me ka manganese. Kōkua ke kōkua keleawe i ka iwi a me ke olakino puʻuwai, ʻoiai he mea nui ka manganese no ka momona momona a me ka hana enzyme (,,).

Hoʻokahi auneke (28 gram) o kaʻiʻo niu shredded, unsweetened i hāʻawi ʻia i 5 mau pulina o ka fiber a me 2 gram o nā ʻūpena ʻupena ().

6. Pāleka

ʻO ka momona a me ka tart, nā hua ʻeleʻele i nā hua kau wela.

Kūleʻa nui lākou, me 1 kīʻaha wale nō (140 gram) e kaena ana ma mua o 30% o ka Daily Value (DV) no ka wikamina C ().

ʻO nā hua hua i waena o nā huaʻai momona momona loa. ʻO ka lawe mau ʻana e pili pū me kahi hoʻemi hoʻemi o ka mumū mau, nā maʻi puʻuwai, a me kekahi ʻano o ke kanesa ().

Hoʻohui ʻia, kahi aʻo 1 mau wiki ma 27 mau kāne me ka nui o ke kaupaona a momona paha ma kahi papaʻai momona kiʻekiʻe i loaʻa i ka ʻai ʻana i nā blackberry i kēlā me kēia lā e hoʻonui i ka momona momona a me ka noʻonoʻo o ka insulin ().

Hāʻawi kahi kīʻaha (140 gram) o nā blackberry i ka 7 mau huna o ka puluniu a me 6 mau ʻeka o nā ʻūpena ʻupena ().

7. Raspberries

ʻO kekahi hua momona hou akā momona, ʻoi aku ka maikaʻi o ka lepela i ka manawa koke ma hope o ke kūʻai ʻana.

Haʻahaʻa i nā caloriu, kiʻekiʻe pū kekahi me ka nui o nā wikamina a me nā minelala pono. I ka ʻoiaʻiʻo, hāʻawi wale ʻia he 1 cup (140 gram) ma mua o 50% o ka DV no ka huaora C a me 41% o ka DV no ka manganese ().

Pēlā nō hoʻi me nā blackberry, waiwai nā raspberry i ka pale-pale ʻana i nā antioxidants. Hiki iā lākou ke ʻai ma ke ʻano he meaʻai māmā, hoʻomoʻa ʻia i loko o nā mea ʻono, a hoʻohui ʻia i nā parfaits yogurt a i ʻole nā ​​oats i ka pō ().

Hāʻawi kahi kīʻaha (140 gram) o nā raspberry i ka 9 mau huna o ka puluniu a me 8 mau huna o nā ʻūpena ʻupena ().

8. ʻO Pistachios

Ke ʻai nei nā kānaka i nā pistachio mai ka makahiki 6000 BC ().

ʻOiai he hua ʻenehana, hoʻohana ʻia nā pistachios ma ke ʻano he nut.

Me ko lākou ʻōmaʻomaʻo ʻōmaʻomaʻo a me ka ʻono ʻokoʻa, makemake nui ʻia nā pistachios i nā kīʻaha he nui, e like me nā mea ʻono, e like me nā kalima a me nā pōpō.

Nutritional, kiʻekiʻe lākou i nā momona olakino a me ka wikamina B6, kahi huaora pono e kōkua i ke kānāwai kō kō a me ka hoʻokumu ʻana o hemoglobin (,).

Hoʻokahi auneke (28 gram) o nā pistachios paʻa i hāʻawi ʻia he 3 mau huna o nā puluniu a me 5 mau ʻeka o nā ʻūpena upena ().

9. ʻanpala palaoa

ʻO ka palaoa palaoa ka pale o waho o ka ʻoka palaoa.

ʻOiai ʻike ʻia ma ke ʻano kūlohelohe i nā kīʻaha holoʻokoʻa, hiki iā ia ke kūʻai aku iā ia iho e hoʻohui i ke ʻano a me kahi mea ʻono nutty i nā meaʻai e like me nā mea i hoʻomoʻa ʻia, nā ʻono, ka yogurt, nā hupa, a me nā casseroles

Nui ka momona o ka palaoa palaoa i loko o nā wikamina a me nā minelala nui, me 1/2 kīʻaha (30 gram) e hāʻawi ana i ka 41% o ka DV no ka selenium a ʻoi aku ma mua o 140% o ka DV no ka manganese ().

ʻOiai, ʻo ka mea paha i ʻike nui ʻia no ka nui o ka fiber insoluble, kahi mea momona e hiki ke kōkua i ka mālama ʻana i ka constipation a hāpai i ka neʻe ʻana o ka ʻōpū mau ().

Hāʻawi kahi 1/4-kīʻaha (15-gram) o ka palaoa palaoa i 6 gram o ka fiber a me 4 gram o nā ʻūlū ʻupena ().

10. Pōhaku

ʻO ka Cauliflower kahi mea i makemake nui ʻia ma nā papa ʻaina momona, no ka mea hiki ke ʻai ʻia no kahi pani palaoa a i ʻole hana ʻia i loko o ka pā momona pizza.

Mahele o ka ʻO Brassica ʻohana, ʻo ka cauliflower kahi mea kanu kolusifero haʻahaʻa i nā calorie a me nā kālaka akā kiʻekiʻe naʻe i ka fiber, nā wikamina, a me nā minelala ().

ʻO ia kahi kumu maikaʻi o ka choline, he mea nui ia no ke olakino a me ke olakino ate, a me ka metabolism a me ka synthes DNA ().

Hoʻokahi kīʻaha (85 gram) o ka cauliflower ʻokiʻoki i hāʻawi ʻia i 2 mau hunaila o nā fiber a me 2 mau ʻeka o nā ʻūpena ʻupena ().

11. Broccoli

ʻO Broccoli kahi mea kanu kolio kaulana i kiʻekiʻe i nā mea pono nui.

Ma waho aʻe o ka hoʻohaʻahaʻa ʻia o nā calorie, kiʻekiʻe ia i ka fiber a me kekahi mau wikamina a me nā minelala pono, e like me folate, potassium, a me nā huaora C a me K ().

Haʻaheo hoʻi ia i nā protein ma mua o nā mea kanu ʻē aʻe.

ʻOiai hiki ke ʻoluʻolu kuke ʻia a maka ʻia paha, hōʻike ka noiʻi i ka hoʻokuhū ʻana i kahi ʻoi loa o nā pono olakino ().

Hoʻokahi kīʻaha (71 gram) o nā pua broccoli maka e hāʻawi iā 2 gram o ka fiber a me 3 gram o nā ʻeke net ().

12. ʻO Asparagus

ʻO kahi mea kanu punahele punahele, asparagus e hele mai i nā kala like ʻole, me ka ʻōmaʻomaʻo, ka poni, a me ke keʻokeʻo.

Haʻahaʻa ia i nā calorie akā kiʻekiʻe i ka wikamina K, e hāʻawi ana i 46% o ka DV i 1 kīʻaha (134 gram). Hoʻopili pū ka lawelawe like i 17% o ka DV no folate, kahi mea nui i ka wā hāpai a kōkua i ka ulu ʻana o ka pūnaewele a me ka hoʻokumu ʻana o DNA (,).

ʻOiai e hoʻomoʻa mau ʻia ia, hiki i ka asparagus maka ke hoʻohui i kahi crunch ʻoluʻolu i nā salakeke a me nā pā veggie.

Hāʻawi kahi kīʻaha (134 gram) o asparagus maka i 3 mau kolamu o ka fiber a me 2 gram o nā ʻupena net ().

13. Eggplant

ʻIke pū ʻia me nā aubergine, hoʻohana ʻia nā eggplants i nā ipu he nui a puni ka honua.

Hoʻohui lākou i kahi ʻano ʻokoʻa i nā kīʻaha a loaʻa i loko o kahi mau calory.

ʻO lākou kahi kumu maikaʻi o ka fiber a me kekahi mau wikamina a me nā minelala, e like me ka manganese, folate, a me ka potassium ().

Hoʻokahi kīʻaha (82 gram) o ka eggplant maka, cubed i hāʻawi ʻia i 3 gram o ka fiber a me 2 gram o nā ʻupena net ().

14. Kālika poni

Ua kapa ʻia hoʻi he kāpeti ʻulaʻula, ʻo ka kāpena poni kahi ala momona e hoʻohui i kahi pop o ke kala i kāu mau kīʻaha.

ʻOiai ʻono like ia me ka kāpena ʻōmaʻomaʻo, ʻoi aku ka kiʻekiʻe o ka poni i nā mea kanu i hoʻopili ʻia i nā pono olakino, e like me ka hoʻomaikaʻi ʻana o ka puʻuwai a me ka iwi, hoʻemi i ka mumū, a me ka pale ʻana i kekahi ʻano maʻi ʻaʻai (,)

He haʻahaʻa hoʻi ke kāpeti lila i nā kāpena, kiʻekiʻe i ka fiber, a kahi kumu maikaʻi loa o nā huaora C a me K ().

Hāʻawi kahi kīʻaha (89 gram) o ka kāpena ʻulaʻula i 2 gram o ka fiber a me 5 gram o nā ʻūpena ʻupena ().

Ke laina lalo

Inā ʻoe hoihoi i ka pohō a me ka hoʻohaʻahaʻa ʻana i kāu pae kō kō, e ʻai ana i nā koleka liʻiliʻi he nui nā pono olakino.

A me ka mea āu e manaʻo ai, hiki iā ʻoe ke hōʻemi i kāu lawe ʻana i ka waiū i ka loaʻa ʻana o ka fiber.

I ka ʻoiaʻiʻo, he olakino a ʻono loa hoʻi nā mea momona momona he nui.