Hiki i nā hua paukena ke kōkua iā ʻoe e lilo i ka kaumaha?

Anter

• Kākoʻo paha i ka pohō kaumaha olakino
• ʻO ke kaulike ke kī
• Pehea e hoʻohui ai i nā hua ʻumeke i kāu papaʻai
• 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 nā hua paukena, kahi e hiki ai ke leʻaleʻa me ka ʻole o kā lākou pūpū keʻokeʻo, kahi meaʻai momona a momona hoʻi.

Hōʻike ka noiʻi e hāʻawi lākou i nā pono olakino he nui, e like me ka hoʻohaʻahaʻa ʻana i nā kiʻekiʻe o ke kō i ke kō, hoʻomaikaʻi i ke olakino puʻuwai, a hiki i ka hōʻemi ʻana i kou makaʻi i kekahi mau maʻi maʻi maʻi (,,).

Manaʻo ka poʻe he nui inā hiki i nā hua ʻumeke ke kōkua iā ʻoe e lilo i ka paona.

Nānā kēia ʻatikala inā he pono nā hua paukena no ka lilo o ke kaumaha, a me nā ʻōlelo aʻoaʻo no ka hoʻokomo ʻana iā lākou i kāu papaʻai.

Kākoʻo paha i ka pohō kaumaha olakino

Nui nā hua paukena i nā meaola i ʻike ʻia e kākoʻo i ka pohō kaumaha, e like me ka fiber, protein, a me nā unsaturated fatty acid.

Hoʻokahi o 6 mau mahina i hoʻopaʻa ʻia ma 345 mau mākua ma ka papa ʻaukā haʻahaʻa e nānā i nā hopena o ka haku mele ʻana i ka pohō kaumaha. Ua ʻike ʻia ka hāpai ʻana o ka pulupulu i ka mālama ʻana i ka papaʻai a me ka pohō ʻana o ke kaupaona, me ke kūʻokoʻa o nā calori a i ʻole nā ​​meaʻai ʻē aʻe ().

Kōkua ka pulupulu i ka hoʻonui ʻana i ka manaʻo o ka piha, ka pale ʻana i ka ʻai nui ma waena o nā pāʻina e alakaʻi i ka loaʻa ʻana o ke kaupaona a i ʻole ka pale ʻana i ka pohō kaumaha ().

ʻO nā ʻōlelo koi palena iki no nā mākua e kākoʻo i ke olakino holoʻokoʻa a me ka mālama ʻana i ka kaumaha he 19-38 gram i kēlā me kēia lā ().

ʻO kahi 1/2-cup (72-gram) e lawelawe ana i nā hua ʻōpala me kā lākou pūpū i lawe ʻia e hāʻawi i 5 mau hunaila o ka fiber, ʻoiai kahi 1/2-ʻāpana (23-gram) e lawelawe nei me nā pūpū e hāʻawi iā 1.5 gram ().

Hoʻomaopopo pū ʻia ka protein i kahi hana kākoʻo i ka pohō kaumaha, kōkua i ka hoʻomaikaʻi ʻana i ka makemake, pale i ka ʻai nui, a paipai i nā manaʻo o ka piha (,).

ʻO kahi 1/2-kīʻaha (72-gram) e lawelawe ana i nā hua paukena me ka ʻole o kā lākou pūpū e hāʻawi i 21 gram o ka protein, a me kahi 1/2-cup (23-gram) e lawelawe ana i nā hua me kā lākou pūpū e hāʻawi iā 7 gram ().

ʻO ke kaulike ke kī

ʻOiai he momona a momona nā hua paukena, hiki ke kōkua i ke kākoʻo ʻana i ke kaupaona, he mea nui e hoʻomanaʻo i ke akahai ke kī i ka lawe ʻana i kāu meaʻai.

E like me nā nati a me nā ʻanoʻano, nā mānoanoa o ka paukena ka nui o ka ikehu, ʻo ia hoʻi ka nui o nā calori a me nā momona i loko o kahi liʻiliʻi lawelawe.

ʻO kahi laʻana, 1/2 kīʻaha (72 gram) o nā hua paukena me kā lākou pūpū i lawe ʻia ma kahi o 415 mau calori a me 35 mau huna o ka momona ().

Inā ʻoe e ʻai i 1/2 kīʻaha (23 gram) o nā hua paukena me ko lākou pūpū paʻa, e loaʻa ana paha iā ʻoe he 130 mau calorie a me 11 mau momona o ka momona ().

Ke iho mai ia iā ia, e ʻike pono i ka nui o nā hua ʻōpala āu e ʻai nei e komo i kāu mau pahuhopu calorie holoʻokoʻa no ka pohō kaumaha.

ʻOiai hiki i kekahi poʻe ke komo i 1/2 kīʻaha (72 gram) o nā hua paukena i hoʻopaʻa ʻia i loko o kā lākou papaʻai, pono i nā mea ʻē aʻe ke kaohi iā lākou iho i kahi nui lawelawe.

E hoʻohaʻahaʻa i nā calorie a me ka sodium e koho ai, e koho i nā hua ʻumeke maka ʻole, me ka ʻole o ko lākou pūpū, i mea e kōkua pono ai i ka papaʻai pohō maikaʻi.

Nui nā hua paukena i ka puluniu, protein, a me nā unsaturated fatty acid, a hiki i nā mea āpau ke pāʻani i ke kaupaona olakino a me ka mālama ʻana. Koho i nā hua maka, unsalted e hōʻemi i kāu lawe ʻana i nā momona i hoʻohui ʻia, nā calorie, a me ka sodium.

Pehea e hoʻohui ai i nā hua ʻumeke i kāu papaʻai

Hiki ke leʻaleʻa i nā hua ʻōpala me ka ʻole o ko lākou pūpū. Kāhea ʻia nā hua paukena me ka ʻole o ko lākou iwi i nā pepitas a hiki ke ʻike ʻia e ko lākou liʻiliʻi, ʻōmaʻomaʻo ke nānā aku.

Hiki ke leʻaleʻa i nā hua ʻōpala ma nā ʻano like ʻole, e like me:

• maka a i ʻole i loko o kahi kāwili ala homemade
• pīpī ʻia i nā saladi a me nā waffles
• hoʻomoʻa ʻia i loko o nā muffins a i ʻole ma luna o nā berena
• hui i loko o ka yogurt a me ka oatmeal
• kāwili ʻia i ka laumania
• i kāwili ʻia i loko o nā ipu noodle mehana a i ʻole nā ​​pā palai
• ma luna o ka ʻalalā avocado
• kāwili ʻia i loko o ka mea hoʻopili meaʻai me ka hū hānai, nā ʻāpana berena, a me nā mea ʻono e hana i ka waiū "Parmesan" vegan

Hoʻomaopopo i nā hua paukena i loaʻa ka acidic acid, hiki ke kāohi i ka lawe ʻana o nā huaora a me nā minelala ʻē aʻe.

Inā ʻai mau ʻoe i nā hua pākuʻu, noʻonoʻo i ka hoʻomoʻa ʻana iā lākou a i ʻole ka palū ʻana a me ka ʻōpuʻu ʻana e hoʻoliʻiliʻi i ka ʻike o ka acid acid (().

Hiki ke leʻaleʻa ʻia i nā hua ʻōpala me ka ʻole o kā lākou pūpū a hoʻohui ʻia i nā ipu pasta, ka ʻono, ka yogurt, a me nā mea i hoʻomoʻa ʻia. Inā ʻoe e hopohopo e pili ana i kā lākou acid acid, hoʻomoʻa ʻia a pulu a laila kupu aʻe lākou ma mua o ka ʻai ʻana.

Ke laina lalo

ʻO nā hua paukena kahi meaʻai olakino momona i hiki ke kākoʻo i ka pohō kaumaha a me nā pahuhopu mālama, e like me ka protein, fiber, a me nā unsaturated fatty acid.

E like me nā nati a me nā ʻanoʻano, he nui nā momona a me nā helu o nā calorie i loko o kahi lawelawe liʻiliʻi e hana ana i ka hua paukena.

I mea e kōkua pono ai i ka papaʻai hoʻohaʻahaʻa kaumaha, koho i nā hua ʻōpelu maka maka ʻole me ka ʻole o kā lākou pūpū. Hiki ke hoʻohui ʻia i kēia mau ʻano hua i nā kīʻaha he nui a ʻai ʻia paha i kā lākou iho ma ke ʻano he meaʻai māmā.

Kūʻai no nā pepitas maka, unsalted a i ʻole nā ​​ʻumeke i loko o ka pūpū ma ka pūnaewele.