Maikaʻi ka peanuts no ka lilo kaumaha?

Anter

• Pehea ka hopena o ka peanuts i ka pohō kaumaha
• Mālama mau iā ʻoe
• Hoʻopili ʻia me nā momona momona
• Lawe ʻia ka calorie haʻahaʻa
• ʻO nā mea hea e koho
• Ke 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 ka peanuts kekahi o nā legume i makemake nui ʻia ma ka honua. Hoʻohana nui ʻia lākou ma ke ʻano he meaʻai māmā a i ʻole nā ​​mea hoʻoulu mea ʻaina a ʻike pinepine ʻia ma ka pā o nā ʻaukā.

Hele mai lākou i loko o nā ʻano like ʻole, e like me ka maka, pūlehu ʻia, hoʻolapalapa ʻia, paʻakai ʻia, ʻono ʻia, a i ʻole māla. ʻOiai ʻike ʻia ka peanuts no ko lākou protein kiʻekiʻe a me ka momona o ka momona, noʻonoʻo paha ʻoe hiki paha iā lākou ke kōkua iā ʻoe e lilo i ka paona.

ʻLelo kēia ʻatikala iā ʻoe inā maikaʻi paha ka peanuts no ka hoʻēmi kino.

Pehea ka hopena o ka peanuts i ka pohō kaumaha

Hiki i nā peanuts ke kōkua iā ʻoe e lilo i ka kaumaha ma nā ʻano like ʻole. ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi nānā he nui e pili ana ka ʻai ʻana i ka pī me ka kaupaona olakino. Hoʻohui ʻia, ua pili lākou i nā helu haʻahaʻa o ka momona (,,).

Mālama mau iā ʻoe

ʻAʻole like me nā meaʻai māmā e kiʻekiʻe ana i nā carbs maʻalahi, waiwai ka peanuts i nā momona momona, nā protein, a me nā fiber, e ʻoi aku ka lōʻihi o ka ʻeli ().

Ua ʻike ʻia hoʻokahi mahele liʻiliʻi i ka poʻe komo he 15 i ka hoʻohui ʻana i ka pīni āpau a i ʻole ka wai pīni i ka ʻaina kakahiaka i alakaʻi ʻia i ka hoʻonui ʻana i ka piha a me ke kō o nā kō kō kō (

Hoʻokomo koke ʻia nā ʻōpikipiki maʻalahi i ke kahe o ke koko a alakaʻi i kahi spike wikiwiki i ke kō kō e ukali ʻia e ka hāʻule wikiwiki. Hoʻokumu paha kēia iā ʻoe i ka pōloli pōkole ma hope koke iho o ka ʻai ʻana ().

I ka hoʻohālikelike ʻana, ʻai lohi ʻia ka pī a noho mau i loko o kou ʻōpū. Kōkua kēia iā ʻoe e māʻona a māʻona, e ʻae iā ʻoe e hele lōʻihi ma waena o nā meaʻai (,).

ʻO ka mea hope loa, koi hou aku ka peanuts i nā chewing hou, e ʻae ai iā ʻoe e ʻai lohi i kāu meaʻai. A ʻo kahi hopena, hāʻawi kēia i kou kino i ka manawa e hoʻouna i nā hōʻailona piha i mea e pale ai iā ʻoe mai ka ʻai nui ʻana (,).

Hoʻopili ʻia me nā momona momona

Nui ka momona i ka momona i nā momona olakino i ʻike ʻia ma ke ʻano he monounsaturated fatty acid (MUFAs) a me nā poly fataturated fatty acid (PUFA).

Hoʻopili ʻia kahi papaʻai kiʻekiʻe i kēia mau momona i ka hoʻemi ʻia o ka helu o ka mumū, ka momona, a me nā kūlana mau, e like me ka maʻi puʻuwai a me ka maʻi kō (,).

ʻO ka mea hou aku, pili ka ʻai ʻana o ka nut me ka makaʻu haʻahaʻa o ka loaʻa kaumaha lōʻihi. Ua manaʻo kekahi mau kānaka noiʻi e pili ana i ka momona momona ʻole kiʻekiʻe i nā nati ke hoʻomaikaʻi i ka hiki i ke kino ke hoʻohana i ka momona i mālama ʻia e like me ka ikehu. Eia nō naʻe, pono ka noiʻi hou ().

Lawe ʻia ka calorie haʻahaʻa

ʻOiai he kiʻekiʻe nā pīkī i nā calories, ʻaʻole paha ʻoe e ʻūlū i nā calorie āpau a lākou e hāʻawi ai.

Ke ʻai ʻoe i ka pī, ʻaʻole hiki i kou mau niho ke wāwahi iā lākou i loko o kahi liʻiliʻi e lawa ai no ka digestion piha, ʻo ia hoʻi ke omo nei ʻoe i ka liʻiliʻi o nā calorie i ka wā i hoʻopau ʻia ai ke koena ma o ka ʻōpala (,,).

I loko o kahi noiʻi i nā kāne he 63, ua ʻai ka poʻe i komo i ka peanuts holoʻokoʻa, ka pīni pīni, kaʻaila pī, a i ʻole ka palaoa pī. Ma hope o ka hoʻohālikelike ʻana i nā laulau, ʻo ka poʻe i ʻai i ka peanuts holoʻokoʻa, ua ʻoi aku ka nui o nā momona i loko o kā lākou pahu, e hōʻike ana i ka lawe haʻahaʻa ʻana o nā calories ().

Eia naʻe, ʻaʻole kēia manaʻo e hele ʻoe i kai. ʻO ka ʻai nui ʻana i nā meaʻai calorie, e like me ka peanuts, hiki ke alakaʻi i ke koena o ka calorie a kāohi i kāu mau hana hoʻemi kaumaha.

ʻO kahi laʻana, ʻo ka 1/4-kīʻaha (146-gram) e lawelawe ana i nā peanuts he 207 calories. ʻOiai ʻo 50-75% wale nō o nā calorie i komo i loko, aia nō kēia he 104-155 mau calorie ().

No laila, he mea nui nō naʻe e noʻonoʻo i nā nui o nā ʻāpana e pale ai i ka hoʻonui ʻana o nā calorie. ʻOi aku ka maikaʻi e hoʻopili i 1-2 mau lima no kēlā me kēia lawelawe no ka mea maʻalahi lākou i ka ʻai.

Ua hōʻike ʻia ka noiʻi ʻana i ka ʻai ʻana i ka pī pī e kōkua iā ʻoe e hoʻokele maikaʻi i kou kaupaona. Nui ka momona i ka pī, nā protein, a me nā momona momona, hiki ke kōkua iā ʻoe e piha a pale iā ʻoe mai ka ʻai nui.

ʻO nā mea hea e koho

ʻOi aku ka maikaʻi e koho i nā peanuts unflavored i hana i ka hana liʻiliʻi a ʻaʻohe o ka paʻakai i hoʻohui ʻia a i ʻole nā ​​mea hoʻohui ʻē aʻe. Hōʻalo i ka peanuts candied, kahi i loaʻa ka uhi kō a hāʻawi i nā calorie hou aʻe.

No nā pulapula keu a me nā antioxidant, ʻoluʻolu i nā pī me nā ʻili ma. Hiki i ke olonā keu ke kōkua i ka hoʻonui ʻana i ka piha.

Aia nā pīni i hoʻolapalapa ʻia i ʻoi aku ka nui o nā calorie ma mua o nā pī a me nā pūlehu palaoa, me kahi o 116 mau calorie no 1/4 kīʻaha (146 gram), ke hoʻohālikelike ʻia me 207 a me 214 mau calorie no nā pī maka a me nā pūlehu pū kekahi, (,,).

Eia nō naʻe, he 50% ka liʻiliʻi o ka momona ma mua o ka pī kuʻu i hoʻomoʻa ʻia ma mua o nā pī a me nā pūlehu i pūlehu ʻia, ʻo ia hoʻi ʻaʻohe o lākou hopena hoʻopihapiha. No laila, koho i ke ʻano āu e makemake ai i ka mea ʻoi loa a e noʻonoʻo mau i kāu nui o ka ʻāpana (,,).

Koho i nā pīnaʻi ʻole i kōkua ʻole ʻia, no ka mea ʻoi aku ka lōʻihi o ka wehe ʻana, kahi e pale ai i ka ʻai noʻonoʻo ʻole a, ʻo ka mea hope loa, kōkua iā ʻoe e hoʻokele maikaʻi i kāu nui o ka nui a me ka lawe ʻana o ka calorie.

ʻOiai ʻo ka pīpī pīpī hiki ke lilo i kahi koho olakino, pili me ka waiūnū pī maoli i loaʻa ʻole ka paʻakai, nā aila i hana ʻia, a i ʻole nā ​​mea hana ʻē aʻe.

ʻO nā pī maka maka, pūlehu ʻia, a me nā mea i hoʻolapalapa ʻia he mau koho maikaʻi loa e like me ka meaʻai māmā. E koho pono i nā pī i kū ʻole i ka paʻakai a me ka mea ʻono, a e noʻonoʻo mau i kāu nui.

Ke laina lalo

Piha nā pīnī i ka meaʻai a hana i kahi meaʻai māmā.

Piha lākou i ka fiber, protein, a me nā momona momona, hiki ke kōkua i ka mālama ʻana i ke kaumaha ma ka mālama ʻana iā ʻoe i ka lōʻihi.

No nā hualoaʻa maikaʻi loa, koho i nā pī maka, i hoʻomoʻa ʻia, a i hoʻomoʻa ʻia hoʻi me ka uku ʻole ʻia o ka paʻakai a me ka ʻono, a e noʻonoʻo i kāu nui lawelawe.

ʻO kahi peanuts kahi koho maikaʻi loa i nā calorie kiʻekiʻe a me nā meaʻai māmā i hana ʻia e kōkua iā ʻoe me kāu mau pahu hopu kaumaha.

Kūʻai no ka pīnati unsalted, i loko o ka pūpū ma ka pūnaewele.