Hiki i ka ʻai ʻana i ka pīpī pīpī ke kōkua iaʻu e lilo i ka kaumaha?

Anter

• Hōʻike Overview
• Pehea e kōkua ai ka waiūpī pīpī iā ʻoe e lilo i ka paona?
• Mālama ka pata pī i ka ʻai piha, no ka mea ʻoi aku ka lōʻihi
• Kōkua ka wai pīnī i kāu pane glycemic
• ʻO ka pīni pīni maikaʻi loa no ka pohō kaumaha
• ʻO ka pīpī pīpī no nā manaʻo hoʻohaʻahaʻa kaumaha
• Nā pono o ka waiūpī
• Lawe aku

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.

Hōʻike Overview

Inā makemake ʻoe i nā mana momona a chunky paha, ʻaʻole paha ka pī pīnī ka mea mua āu e kiʻi ai i ka wā e hoʻāʻo nei ʻoe e lilo i ka paona. ʻOiai he kiʻekiʻe i loko o ka protein, ʻo ka pīpī pīpī kekahi kiʻekiʻe i ka momona momona, e ʻākoʻane kokoke ana i 100 calories i kēlā me kēia punetune.

Akā hōʻike ka noiʻi i ka ʻai ʻana i ka waiūpī pīpī ʻaʻole e kāohi iā ʻoe mai ka lilo ʻana o ka paona. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana e kōkua paha iā ʻoe e hoʻokahe i nā paona.

ʻO kahi papaʻai e hoʻopili ana i nā momona momona monounsaturated kiʻekiʻe, e like me nā mea i loaʻa i nā nati, hiki ke kōkua i ka poʻe e lilo i ka paona a pale pū hoʻi i nā maʻi puʻuwai a me nā kūlana olakino ʻē aʻe, e like me kahi noiʻi o nā makahiki he nui a ʻoi aku ma mua o 100,000 kāne a me nā wahine. i ʻāpana e ka International Tree Nut Council Nutr Research and Education Foundation.

ʻO ka mea i ukali ma mua o 50,000 mau wahine i loko o ʻewalu mau makahiki i hoʻoholo i ka ʻai ʻana i nā nati i hoʻohaʻahaʻa iki i ko lākou makaʻu i ka loaʻa ʻana o ke kaumaha a me ka momona.

ʻOiai ke hoʻomau nei ka noiʻi, ʻike ʻia aia he hōʻike ikaika no ka pīni pīni e like me kahi pono hana hoʻemi kaumaha, ke ʻai ʻia me ke akahai. E hoʻomau i ka heluhelu ʻana e ʻike i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻai ʻana i ka waiūpī no ka pohō kaumaha.

Pehea e kōkua ai ka waiūpī pīpī iā ʻoe e lilo i ka paona?

Hana ka wai pīnī e kōkua iā ʻoe e lilo i ka paona i ʻelua ala: ma ke kōkua ʻana e kaohi i kou makemake a me ka kaohi ʻana i ke kō kō.

Mālama ka pata pī i ka ʻai piha, no ka mea ʻoi aku ka lōʻihi

ʻO ka ʻai ʻana i nā meaʻai momona momona a kō ʻole ke kō ka mea mua e hoʻoulu ai ka hapa nui o mākou e hoʻāʻo nei e lilo i ka paona. Kōkua paha kēlā mau ʻano meaʻai māmā inā e hoʻāʻo ana ʻoe e ʻokiʻoki i ka kō a me ka ʻai calorie, akā ʻo ka ʻoiaʻiʻo ʻaʻole lākou e hoʻopiha mau.

Ma kahi o ka ʻai ʻana i nā hua kumulāʻau a i nā huahana peanut paha ma mua o ka ʻai ʻana i kahi pāʻina a i ʻole he meaʻai māmā paha e kōkua ai i ka piha ʻana, o nā palapala olakino i hōʻike ʻia.

Hiki ke chalked kēia manaʻo o ka piha a hiki i ka momona momona a me ka protein i nā kumu lāʻau a me nā pī. ʻO ka piha o ka manaʻo i alakaʻi ʻia i ka ʻai liʻiliʻi ʻana, a ʻo ka hopena i ʻoi aku ka maikaʻi o ke kaupaona ʻana, e like me kēlā

Kōkua ka wai pīnī i kāu pane glycemic

ʻO kekahi mau meaʻai, ʻo ia hoʻi nā meaʻai i hana ʻia a me nā meaʻai starchy, e hoʻoulu i kāu kō kō. Pili ka kō kō i kūpaʻa ʻole i ka momona a me ka maʻi kō. Akā ʻo ka pīpī pīpī, ʻoiai kona momona maoli a me kona ʻano ʻono, loaʻa kahi helu glycemic haʻahaʻa.

ʻO ka ʻai ʻana i ka waiūpī pīnī kahi ala e hoʻopau ai i nā momona a me ka protein a me ka fiber me ka ʻole o ka hoʻouna ʻana i kāu pae kō kō i loko o kahi huelo.

Ua hōʻike ʻia kahi mea liʻiliʻi ʻoiai e ʻai ana i kahi lawelawe (ʻelua mau punetēpu) o ka waiūpī pīpī me kahi pāʻina i hoʻokūpaʻa i ka hopena glycemic o kahi pāʻina i kiʻekiʻe aʻe ma ka papa kuhikuhi glycemic.

ʻO ka pīni pīni maikaʻi loa no ka pohō kaumaha

Ke kūʻai nei ʻoe i ka waiūpī pīpī no ka pohō kaumaha, e nānā i ka lepili. Kekahi mau peanut butter lama i nā tona o ka kō kō, paʻakai, a me preservatives.

ʻO nā kūmole pīnī pīhoihoi kūlohelohe ka mea ʻoi aku ka maikaʻi ke koho inā ʻoe e nānā ana e lilo i ka kaupaona. E heluhelu i nā lepiliʻai e ʻike ai i ka haʻahaʻa o ka sodium a hoʻonui i ke kō i hiki ke loaʻa.

E hoʻomaopopo e hoʻolaha ana kekahi o nā peanut butter brand i kā lākou huahana ma ke ʻano he "peanut butter spread" ma kahi o "peanut butter" wale nō, e hāʻawi iā lākou i ka laikini e hoʻohui i nā ʻano mea like ʻole a me nā kō.

Aia i loko o ka waiūpī pīpī Crunchy ka nui o ka fiber a me ka folate, nā mea āpau e pono ai i kou olakino. ʻOiai ke hāʻawi nei nā koho momona momona momona i kahi ʻoi aku ka nui o ka protein, ke koho ʻana i ka fiber ma mua o ka protein i like ka hopena hoʻopihapiha me ka bonus o ka hāpai ʻana i ka digestion maikaʻi.

Kūʻai mai i ka waiūpēpī maoli ma ka pūnaewele.

ʻO ka pīpī pīpī no nā manaʻo hoʻohaʻahaʻa kaumaha

Hiki iā ʻoe ke hoʻohui i ka waiūpī pīpī i kāu papaʻai i nā ʻano hana he nui. ʻAʻole pono e pili pū me ka PB&J maʻamau. ʻO ke kī i ka ʻai ʻana i ka waiūpē pīpī no ka pohō kaupaona ke kaulike: pahuhopu no ʻelua a ʻekolu paha mau lawelawe o ʻelua mau punetēpu o ka pīpī pīpī i kekahi mau manawa i kēlā me kēia pule.

Inā ʻoe e ʻai ma mua o kēlā, holo ʻoe i ka makaʻu o ka pale ʻana i nā pono o ka waiūpī me ka helu calorie kiʻekiʻe loa.

Nā manaʻo hoʻomoʻa e hōʻike i ka waiwai o ka peanuts e lawelawe ai:

• i ka hoʻohui ʻana i ʻelua puna o ka waiūpī pīpī i kāu smoothie kakahiaka, inā paha he mea momona ʻōmaʻomaʻo a i ʻole he kālua hua.
• ke kiola ʻana i ka pī me kāu saladi
• ka hohola ʻana i ka bata a me ka meli ma ka toast palaoa holoʻokoʻa ma kahi o ka bata
• e ʻai nei i ka waiūpī pīni kuʻi-Thai me ka ʻaka, kālika, a me nā ʻōmato
• ke hana nei i kahi pā ʻo DIY me ka ʻaukāʻai a me ka hale kūʻai yogurt paʻakai i kāpī ʻia me nā pīni a i ʻole ka wai pīnī
• ka hoʻoulu ʻana i ka waiūpī pīpī momona i loko o kāu oatmeal a i ʻole nā ​​oats i ka pō

Nā pono o ka waiūpī

ʻAʻole hāʻawi wale ka peanut butter i ka pohō kaumaha. ʻO ka ʻai ʻana i ka peanuts ma ke ʻano he mahele maʻamau o kāu papaʻai kekahi mau pono ʻē aʻe.

• Kōkua ka wai pīnī i ke ola hou ma hope o ka hoʻoikaika ʻana. He kiʻekiʻe ia i loko o ka protein, pono ʻoe e hoʻonui i ka hoʻihoʻi inā ʻoe e hele paʻakikī i ka hale hoʻoikaika kino.
• Hiki i ka pīnī pīpī ke hoʻēmi i kou maka o ka maʻi kō. Ma muli o ka helu glycemic haʻahaʻa o ka pī, ʻo ka ʻai ʻana i ka pī mau e hiki ke kōkua i ka mālama ʻana i ke kō a me ka hoʻohaʻahaʻa i kāu maʻi diabetes.
• Hoʻopiha ʻia ka waiūpī me nā huaora a me nā minelala. Aia nō ke keleawe, folate, nā wikamina B, a me nā manganese ma laila.
• Hiki i ka peanut butter ke hōʻemi i kou makaʻi o ka maʻi puʻuwai a me nā kumu alakaʻi ʻē aʻe o ka make. E like me ka mea i ʻōlelo ʻia ma luna, kahi noiʻi nui, makahiki he nui o nā ʻano papaʻai i ʻike ʻia e pili ana ka ʻai ʻana o ka nut me ka maʻi puʻuwai, ka maʻi ʻaʻai, a me nā maʻi hanu.

Lawe aku

Ke ʻike nei mākou i nā mea hou aʻe e pili ana i ka hopena o ka momona o ka pīpī i kou kino, akā maopopo leʻa ka mea a mākou e ʻike nei i kēia manawa: Hiki i ka pīpī pīpī ke lilo i ʻāpana o kahi hoʻolālā olakino kaumaha.

E hoʻomanaʻo, ʻaʻole hiki iā ʻoe ke lilo i ke kaupaona ma ka ʻai ʻana i ka waiūpulu pī wale. ʻO ka puhi ʻana i nā mea ʻoi aku ka nui ma mua o kou ʻai ʻana ma ka ʻai ʻana me ka noʻonoʻo a me ka hoʻoikaika kino ʻana ke ʻano o ka hoʻoliʻiliʻi.

Akā ke ʻai nei i kahi lawelawe a ʻelua paha o ka pīpī pīpī i kekahi mau manawa i kēlā me kēia pule e hāʻawi wale iā ʻoe i ka mea hoʻoikaika e pono ai e hoʻohuli i nā mea momona a kiʻekiʻe paha i ke kō no nā koho olakino.