Mana Lila: 7 mau pono o ka Uala poni

Anter

• 1. Mea momona loa
• 2. ʻOi aku ka maikaʻi no ke kō kō
• 3. Pahu me nā antioxidants
• 4. Mei hoʻomaikaʻi i kou kahe koko
• 5. Mhōʻemi i kou makaʻu o ka maʻi ʻaʻai
• 6. Hiki kōkua i ka hoʻopiha i kāu āpau fiber
• 7. E hoʻomālamalama i kāu pā
• Ke laina lalo

ʻO ka uala poni nā mea e hopu ai ka maka o ka ʻaoʻao potato.

E like me nā lālā ʻē aʻe o ka ʻohana ʻuala (Puʻupuʻu Solanum), hele mai lākou mai kahi kanu tuber maoli i ka moku mauna Andes ma ʻAmelika Hema.

He polū polū kā lākou i ʻaneʻane ʻili ʻeleʻele i waho o ka ʻili a me kahi ʻiʻo o loko i poni maikaʻi, ʻoiai ma hope o ka kuke ʻana.

ʻO kekahi mau ʻano like ʻole me ka Lila Peruvian, ka Lila Kaula, All Blue, Kongo, Adirondack Blue, Pōkō Fiesta, a me Vitelotte.

Loaʻa iā lākou kahi ʻano ʻoi aku ka momona a me ka nuttier, ʻono honua e like me ka uala keʻokeʻo.

ʻO kahi uala poni kahi ala ʻono e hoʻohui i kahi pop o ke kala i kāu pā ʻoiai e ʻoliʻoli nei i ka lawelawe ʻana i nā pono olakino.

Eia he 7 mau pōmaikaʻi kamahaʻo o ka uala poni.

1. Mea momona loa

Loaʻa pinepine kahi ʻuala i kahi rap maikaʻi ʻole ma muli o ka nui o ka starch, akā loaʻa iā lākou nā meaola nui ʻē aʻe a hiki ke lilo i mea olakino maikaʻi loa i kāu papaʻai.

Loaʻa i kahi ʻulani pākī i kahi ʻona momona e like me nā ʻano ʻuala ʻē aʻe i ka Puʻupuʻu Solanum ʻohana, ʻoiai hiki ke loli ko lākou ʻike mineral ma muli o ka lepo i ulu ai lākou (, 2, 3).

Aia kekahi kuhi hewa e ʻike ʻia nā meaola āpau i kaʻuala i ko lākou ʻili. ʻO ka ʻoiaʻiʻo, ʻoi aku i ka hapalua o kā lākou mau momona i loaʻa i ko lākou ʻiʻo (3).

Hāʻawi kahi 3.5-auneke (100-gram) o ka ʻuala i hoʻomoʻa ʻia me ka ʻili ():

• Kalepona: 87
• Kumuʻiʻo: 2 gram
• Kāpena: 20 gram
• Puluniu: 3.3 gram
• Momona: ma lalo o 1 gram
• Manganese: 6% o ka Daily Value (DV)
• Keleawe: 21% o ka DV
• Hao: 2% o ka DV
• Pālima: 8% o ka DV
• ʻO ka Vitamin B6: 18% o ka DV
• ʻO Vitamin C:14% o ka DV

ʻO ka mea hoihoi, ʻoi aku ka nui o ka potassium o kaʻuala ma mua o ka maiʻa. Eia hou, hāʻawi kahi lawelawe o kaʻuala i 3 mau hunaila o ka fiber, mai ka ʻiʻo a me ka ʻili, a haʻahaʻa maoli lākou i ka sodium (3,).

ʻO nā ʻuala āpau, me nā uala poni, momona loa a hāʻawi i kahi o nā meaola i ko lākou ʻili a me ka ʻiʻo. Nui a waiwai lākou i nā minelala a kaena aku i ka nui o ka potassium ma mua o ka maiʻa.

2. ʻOi aku ka maikaʻi no ke kō kō

ʻO ka papa kuhikuhi glycemic (GI) kahi ana o ke ana e hoʻāla ai kahi meaʻai i kāu kō kō. Kū ka pae mai 0 a 100, a ʻo GI ʻoi aku ma mua o 70 i manaʻo ʻia he kiʻekiʻe.

Ua ʻike ʻia kahi noiʻi hoʻohālikelike i nā kānaka he GI ka 77 o ka uala poni, he GI nā uala melemele he 81, a ʻo ka uala keʻokeʻo he GI he 93 ().

ʻOiai nā ʻano ʻuala āpau e hoʻopili i nā pae kō kō ma muli o kā lākou mau momona, ʻoi aku ka liʻiliʻi o ka hopena o ka uala poni ma mua o nā ʻano ʻē aʻe ma muli o kā lākou kiʻekiʻe kiʻekiʻe o nā mea kanu polyphenol.

Hiki i kēia mau hui ke hoʻoliʻiliʻi i ka lawe ʻana o nā starches i loko o nā ʻōpū, no laila e hoʻoliʻiliʻi i ka hopena o ka uala poni i nā pae kō kō ().

Ua nānā kahi holoholona i nā hopena like, ke ʻike nei i ka hānai ʻana i ka ʻuala poni i nā ʻiole i hopena i ka hoʻomanawanui ʻana o ka glucose a hoʻomaikaʻi i nā pae kō kō lōʻihi a lōʻihi hoʻi

ʻO ka ʻai ʻana i ka uala poni ma kahi o ka uala keʻokeʻo kahi neʻe maikaʻi ke nānā aku i kāu kō kō. ʻOiai ka starch i ka uala poni e hoʻonui i ke kō kō, hana ia i ka mea liʻiliʻi ma mua o ka starch i nā ʻano melemele a keʻokeʻo paha.

3. Pahu me nā antioxidants

E like me nā huaʻai a me nā mea kanu waihoʻoluʻu ʻē aʻe, ʻo ke kala ʻulaʻula o ka uala poni kahi hōʻailona hōʻailona i ke kiʻekiʻe o nā antioxidant. I ka ʻoiaʻiʻo, loaʻa iā lākou ʻelua a ʻekolu mau manawa ʻoi aku o ka hana antioxidant ma mua o ka uala keʻokeʻo a melemele paha (7).

ʻO nā Antioxidant he mau mea kanu i hiki ke pale i kāu mau pūnaewele mai nā hopena maikaʻi ʻole o ke koʻikoʻi oxidative.

Nui ka waiwai o ka uala poni i nā antioxidants polyphenol i kapa ʻia he anthocyanins. ʻO lākou ka like o ka antioxidant i loaʻa i nā blueberry a me nā blackberry (3, 7,).

Hoʻopili ʻia kahi ʻai anthocyanin ʻoi aku i nā pono he nui, e like me ke kiʻekiʻe o ke kolesterol, ʻoi aku ka maikaʻi o ka ʻike a me ke olakino o ka maka, a me ka hoʻemi ʻia ʻana o nā maʻi puʻuwai, kekahi mau maʻi maʻi maʻi, a me ka maʻi kō (7,).

Ma waho aʻe o kā lākou ʻike anthocyanin kiʻekiʻe, ʻūlū uala pākī ʻē aʻe i nā antioxidants maʻamau i nā ʻano ʻuala āpau, me ():

• wikamina C
• nā hui carotenoid
• selenium
• tyrosine
• nā hui polyphenolic e like me ka caic acid, scopolin, chlorogenic acid, a me ferulic acid

Ua ʻike ʻia kahi noiʻi liʻiliʻi i loko o ʻewalu mau kānaka i ka hoʻoili ʻana i hoʻokahi pāʻina o ka ʻuala poni āpau i hoʻonui ai i ko lākou koko a me ka mimi pae antioxidant. I ka hoʻohālikelike ʻana, ʻo ka ʻai ʻana i kahi like o ka starch uala i hoʻomaʻemaʻe ʻia i ke ʻano o nā biscuits i hoʻemi ʻia ().

ʻO kahi noi ʻē aʻe i nā kāne i ʻai i ka 5.3 auneke (150 gram) o nā pākaʻi kala like ʻole i kēlā me kēia lā no 6 mau pule i ʻike he mau haʻahaʻa haʻahaʻa ko ka hui ʻuala poni a me nā māka o ka pōʻino DNA, i hoʻohālikelike ʻia me ka hui uala keʻokeʻo ().

Hiki i ka ʻai ʻana i ka uala poni ke hoʻonui i kāu lawe ʻana i ka antioxidant a hoʻēmi i ka lī. Nui a waiwai lākou i nā anthocyanins, nā mea hoʻohui antioxidant i hoʻopili ʻia i ka olakino o ka maka a me ka puʻuwai, a me kahi haʻahaʻa o ka maʻi maʻi mau.

4. Mei hoʻomaikaʻi i kou kahe koko

ʻO ka ʻai ʻana i ka ʻuala poni e hoʻoulu ai i ke kīʻaha koko a me ke olakino koko Pili paha kēia i kekahi o kā lākou potassium kiʻekiʻe, no ka mea kōkua kēia mea momona i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, akā ʻo kā lākou ʻike anti-antioxidant e hoʻokani pū kekahi.

ʻO kahi haʻawina hebedoma 4 mau pule i ka poʻe me ke koko kiʻekiʻe i loaʻa i ka ʻai ʻana he ʻeono a ʻewalu mau ʻuue poni pālua i kēlā me kēia lā e hoʻēmi i ke kahe o ke systolic a me ka diastolic (nā helu kiʻekiʻe a me lalo o kahi heluhelu) na 3.5% a me 4.3%, ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hoʻohālikelike ʻia me ka ʻai ʻana i ka uala keʻokeʻo, ʻo ka ʻai ʻana i ka uala poni e hoʻoliʻiliʻi ai i ka ʻoʻoleʻa arterial. ʻO ka loaʻa ʻana o nā aʻa ʻoʻoleʻa e hoʻonui i kou makaʻi o ka puʻuwai puʻuwai a i ʻole ka hahau ʻana, ʻoiai ʻaʻole hiki i kāu mau moku ke hoʻonui maʻalahi i ka pane ʻana i nā loli i ke kaomi koko ().

Ma ka laulā, ʻo ka ʻai ʻana i nā meaʻai polyphenol-rich rich, me nā mea i loaʻa nā anthocyanins e like me ka ʻuala poni, hiki ke kōkua i ka hoʻomaha a me ka hoʻoikaika ʻana i nā kīʻaha koko.

I ka ʻoiaʻiʻo, hana nā pūhui polyphenol i loko o ka uala poni a me nā meaʻai ʻē aʻe he nui e hoʻēmi i ke kahe o ke koko ma ke ʻano like me kekahi ʻano o nā lāʻau hoʻohaʻahaʻa hoʻohaʻahaʻa koko i ʻike ʻia ʻo nā angiotensin-hoʻololi-ʻo ka ʻenekia (ACE) mea kāohi ().

Ua loaʻa nā uala poni e hoʻomaikaʻi ai i ke koko. Pili paha kēia hopena i kā lākou polyphenolic antioxidant compound, e hana nei ma ke ʻano like me kekahi o nā lāʻau hoʻohaʻahaʻa koko-hoʻohaʻahaʻa.

5. Mhōʻemi i kou makaʻu o ka maʻi ʻaʻai

Ua hōʻike ʻia kekahi mau noiʻi lab e hōʻike ana i kekahi o nā pūhui i loko o ka ʻuala poni, me kā lākou mau antioxidants, hiki ke kōkua i ka pale ʻana a i ʻole ke kaua ʻana i ka maʻi ʻaʻai, e like me ka maʻi ʻaʻai kolona a me ka umauma (,).

I hoʻokahi o nā noi ʻana, ulu lohi ka ulu ʻana o nā hunaola maʻi ʻino i mālama ʻia me ka ʻuala pue uala. I kekahi mau hihia, ua lawe ka ʻūlū i ka make ʻana o ka cell cancer (,).

He mea nui e hoʻomaopopo i ka noiʻi ʻana a hiki i kēia manawa ua kaupalena ʻia i nā hunaola maʻi ʻaʻai i mālama ʻia i loko o kahi keʻena a me nā maʻi ʻaʻai i nā ʻiole lab. No laila, ʻaʻole i ʻike ʻia inā he hopena like ko ka ʻai ʻana i ka uala poni i nā kānaka.

ʻO kekahi o nā mea hoʻohui i loko o ka uala poni e lohi paha i ka ulu ʻana o - a i ʻole pepehi paha - kekahi mau huna ʻea. Kaupalena ʻia ka noiʻi ʻana o kēia manawa i nā noiʻi lab, no laila ʻaʻole maopopo inā hoʻohui ʻia ka uala poni i kāu papaʻai e hoʻopili ai i ka maʻi ʻaʻai.

6. Hiki kōkua i ka hoʻopiha i kāu āpau fiber

ʻAʻole hālāwai ka hapa nui o ka poʻe i ka Papa Kuhikuhi Meaʻai no ka ʻōlelo a ka poʻe ʻAmelika e ʻai i ka 14 gram o ka puluniu ma kēlā me kēia 1000 kaloli, akā ʻo ka hoʻohui ʻana i kekahi mau papa o ka ʻuala poni i kāu papaʻai i kēlā me kēia pule hiki ke kōkua i ka hoʻopiha ʻana i ka hakahaka ().

Kōkua ka pulupuluʻai i mea e piha ai ka manaʻo, pale aku i ka paʻa paʻa ʻana, e hoʻokūpaʻa i ke kō i ke kō, a kōkua i ka mālama ʻana i nā pae kolesterol maikaʻi.

Hoʻololi iki ka ʻike o ka uala ma muli o ke ʻano kuke, akā ʻo ka hapanui ke kaukaʻi ʻia inā ʻoe e ʻai i ka ʻili.

ʻO kahi laʻana, he 3.5-auneke (100-gram) ʻuala me ka ʻili i kuke ʻia i loko o ka hawewe i loaʻa iā 3,3 mau huna o ka puluniu, ʻoiai ʻo kahi ʻuala o ka nui like i hoʻolapalapa ʻia me ka ʻili he 1.8 mau huna ().

ʻO ka ʻāpana o ka starch i ka poni (a me nā mea) ka uala kahi ʻano olonā i kapa ʻia he starch kūpaʻa. Kūpaʻa ka starch resistant i ka digestion i kāu wahi gastrointestinal, akā ʻo ka bacteria i loko o kou ʻōpū nui e hoʻāhu iā ia (3).

I loko o kēia kaʻina fermentation, hana ʻia nā mea hoʻohui i ʻike ʻia ʻo nā chain fatty acid. Hāʻawi kēia mau mea hoʻohui i ka olakino ʻōpū maikaʻi.

Kūleʻa hoʻi ka ʻike starch kūpaka o kaʻuala ma muli o ke ʻano kuke, ʻoiai ʻaʻole ia he mea ʻokoʻa loa ma waena o ke kala o kaʻuala. ʻOi aku ka kiʻekiʻe o ka starch resistant ke kuke ʻia kaʻuala a laila ʻalalā, akā ʻaʻole i hoʻomehana hou ʻia (3).

Hiki ke hoʻohui i ka uala poni i kāu papaʻai e hoʻonui ai i ka lawe ʻana o ka fiber a hoʻonui i kekahi mau lāʻau kūpaʻa olakino olakino i kāu papaʻai. E ʻohi i nā pono nui o ka fiber, ʻai iā lākou me ka ʻili a kuke iā lākou i mua o ka manawa, ʻai ʻia lākou e like me ka salakeke.

7. E hoʻomālamalama i kāu pā

Hiki iā ʻoe ke hoʻohana i nā uala poni e like me ka pehea e hoʻohana ai i nā ʻano keʻokeʻo, melemele, a ʻulaʻula.

ʻO ka pani ʻana iā lākou no kahi ʻuala ʻoi aku ka maikaʻi kahi ala maikaʻi loa e hoʻonui i ke kala a me ka hoihoi i kāu mau meaʻai - ma hope o nā mea āpau, ʻai maoli ʻoe me kou mau maka.

E hoʻohana iā lākou e hana i ka palaoa i kāwili ʻia a hoʻomoʻa ʻia a hoʻohui i kāu mau punahele punahele no kahi ipu ʻaoʻao e makemake nā poʻe āpau e hoʻāʻo.

Inā makemake ʻoe iā lākou e ʻono e like me nā fries, ʻokiʻoki iā lākou i loko o ka wedge, hoʻolei iā lākou me ka aila ʻoliva, kālika kālua ʻia, a me ka rosemary, a hoʻomoʻa iā lākou ma 400 ° F (204 ° C) ma kahi o 20 mau minuke a i ʻole a palupalu lākou.

E ʻohi i ka pōmaikaʻi o kā lākou starch kūpaʻa, e hoʻohana i ka uala poni e hana i ka salakeke potato.

E waiho i nā ʻili, ʻokiʻoki i mau ʻāpana, a hoʻolapalapa a hiki i ka wā palupalu. A laila hoʻokahe a hoʻolei iā lākou me nā aniani i kālai liʻiliʻi ʻia, ka piha lima o nā mea kanu kuʻi hou, a me kahi lole Dijon-vinaigrette. E hoʻonuanu iā lākou i loko o ka pahu hau a lawelawe i ke anuanu.

E hoʻolapalapa, mash, a i ʻole nā ​​uala poni kāwili ʻia e like me kāu e makemake ai i nā ʻano kukui māmā. ʻAʻole lākou e lawe i kahi manawa hou e kuke a hoʻohui i ka hoihoi a me kahi pop popo o ke kala i kāu mau meaʻai.

Ke laina lalo

ʻO ka uala poni kahi lālā olakino a momona hoʻi o ka ʻohana ʻuala i kūpono e ʻike.

Hiki iā ʻoe ke hoʻomākaukau iā lākou e like me ka hoʻomākaukau ʻana o ka ʻuala keʻokeʻo a i ʻole ka melemele, akā inā ʻoe e hoʻololi iā lākou, e hauʻoli ʻoe i kekahi mau pono olakino.

Ke hoʻohālikelike ʻia me kaʻuala, loaʻa iā lākou kahi papa kuhikuhi glycemic haʻahaʻa a ʻoi aku paha ka maikaʻi no kāu kō kō.

ʻO ka nui o ko lākou olakino olakino, e like me nā mea e pili ana i ke kahe o ke koko a me ka pale ʻana i ka maʻi ʻaʻai, mai loko mai o kā lākou maʻi o anthocyanins - nā antioxidant koʻikoʻi i nui i kēia mau ʻuala kala.

ʻO ka manawa aʻe a hele ʻoe i ka supermarket, ʻike inā hiki iā ʻoe ke ʻike i kēia ʻano ʻuala kū hoʻokahi a hāʻawi iā ia e hele.