He aha ka ʻokoʻa ma waena o kaʻuala a me kaʻuala?

Anter

• ʻOhana ʻohana mea kanu
• Nānā nā mea ʻelua
• Nā papa kuhikuhi glycemic ʻokoʻa
• Hiki i nā mea ʻelua ke komo i kahi papaʻai kaulike
• Pehea e hoʻomākaukau ai iā lākou i nā ʻano olakino
• Pehea e ihi ai i kaʻuala
• Ke laina lalo

ʻO nāʻuala a me nā uala maʻamau nā huaʻaʻa tuberous ʻelua, akā ʻokoʻa ka ʻokoʻa a me ka ʻono.

Hele mai lākou mai nā ʻohana kanu ʻokoʻa, hāʻawi i nā meaola like ʻole, a ʻokoʻa ka hopena i kou kō kō.

Hōʻike kēia ʻatikala i nā ʻokoʻa nui ma waena o kaʻuala a me nā ʻano ʻuala ʻē aʻe, a me pehea e hoʻomākaukau ai iā lākou i nā ala olakino.

ʻOhana ʻohana mea kanu

ʻO nā ʻuala a me nā uala maʻamau i manaʻo ʻia he ʻelua mau lau aʻa akā pili wale nō.

ʻO kaʻuala mai ka ʻohana hanohano kakahiaka, ʻO Convolvulaceae, a ʻo ka uala keʻokeʻo he mau pō, a Solanaceae. ʻO ka mea ʻai o kēia mau mea kanu nā tubers e ulu ana ma nā aʻa.

ʻO nā ʻano ʻelua ʻelua i nā ʻāpana o ʻAmelika Waena a me ʻAmelika Hema akā i kēia manawa ua ʻai ʻia ma ka honua holoʻokoʻa.

ʻO ka ʻuala ka ʻili ʻeleʻele a me ka ʻalani ʻalani akā i loko o ka poni, melemele, a me nā ʻano ʻulaʻula. Hele mai nā uala maʻamau i nā aka o ka momona, melemele, a me ka ʻulaʻula a he keʻokeʻo a melemele ka ʻiʻo.

Ma ʻAmelika Hui Pū ʻIa a me kekahi mau ʻāina ʻē aʻe, kapa pinepine ʻia nā ʻuala he yam, ʻoiai he mau ʻano ʻokoʻa lākou.

ʻO nāʻuala a me nā uala maʻamau nā huaʻaʻa aʻa. Pili mamao lākou akā hele mai nā ʻohana ʻokoʻa.

Nānā nā mea ʻelua

Hoʻohui pinepine ʻia nā ʻuala ma ke ʻano he ʻoi aku ka olakino ma mua o kaʻuala keʻokeʻo, akā i ka ʻoiaʻiʻo, hiki i nā ʻano ʻelua ke momona loa.

Eia kahi hoʻohālikelike waiwai o 3.5 auneke (100 gram) o ka uala keʻokeʻo a me ka ʻuala me ka ʻili, (

ʻOiai kūlike ka uala maʻamau a me nā ʻuala i kā lākou calorie, protein, a me nā mea momona, hāʻawi aku nā uala keʻokeʻo i ka nui o ka pāhare potassium, akā kiʻekiʻe loa kaʻuala i nā huaora A.

ʻO nā ʻano ʻuala ʻelua kekahi i loko o nā mea kanu waiwai maikaʻi.

ʻO nāʻuala, e like me nā ʻulaʻula a me nā poni, waiwai nui i nā antioxidant e kōkua i ke kaua ʻana i ka hōʻino ʻana o ka cell i kou kino i hoʻokumu ʻia e nā radical free (3, 4).

Loaʻa i nā uala maʻamau nā pūhui i kapa ʻia glycoalkaloids, i hōʻike ʻia i loaʻa kahi anticancer a me nā hopena maikaʻi ʻē aʻe i nā hoʻokolohua paipu hoʻokolohua (,).

Nui nā ʻano ʻuala ʻelua i ka fiber, carbs, a me nā wikamina B6 a me C. ʻOi aku ka kiʻekiʻe o kaʻuala keʻokeʻo i ka potassium, akā ʻoi aku ka nui o ka ʻuala i ka huaora A.

Nā papa kuhikuhi glycemic ʻokoʻa

ʻOkoʻa nō hoʻi nā ʻano ʻuala i kā lākou papa kuhikuhi glycemic (GI), kahi ana o ka hopena o kekahi mau meaʻai i kāu kō kō ().

ʻO nā meaʻai me kahi GI o 70 a ʻoi paha ke kumu e hoʻonui wikiwiki ai i ke kō kō i hoʻohālikelike ʻia me nā meaʻai me kahi GI waena o 56-69 a i ʻole GI haʻahaʻa o 55 a ʻoi aku paha.

Kaukaʻi ʻia i ke ʻano a me ke kaʻina hana kuke, loaʻa i kahi ʻuala he GI o 44–94. ʻOi aku ka nui o ka GI i ʻoi aku ma mua o nā mea i hoʻolapalapa ʻia no ka mea pehea e gelatinize ai nā starches i ka kuke ʻana (8).

ʻOkoʻa ka GI o kaʻuala mau. Eia kekahi laʻana, he GI o 89 mauʻu i hoʻolapalapa ʻia ʻoiai ʻo ka uala i hoʻomoʻa ʻia ʻo Russet i loaʻa ka GI o 111 (8).

ʻO ka poʻe i loaʻa i ka maʻi diabetes a i ʻole nā ​​pilikia kō kō ʻē aʻe e pōmaikaʻi paha mai ka kaohi ʻana i nā meaʻai GI kiʻekiʻe. No laila, koi pinepine ʻia e koho i kaʻuala ma luna o kaʻuala keʻokeʻo, no ka mea, he GI haʻahaʻa ka maʻa mau.

Eia nō naʻe, pili ka ʻai ʻana i kaʻuala i kou kō kō i ka nui o ka ʻuala, ka nui o ka ʻāpana, a me ke ʻano kuke. ʻOiai paha he GI haʻahaʻa kā kekahi o nā ʻuala ma mua o kaʻuala, ʻo kekahi ʻaʻole.

ʻO ka hopena o ka ʻai ʻana i kaʻuala i kāu kō kō, i ʻike ʻia ʻo ka GI, ʻokoʻa i waena o nā ʻano ʻuala a me nā ʻuala maʻamau.

Hiki i nā mea ʻelua ke komo i kahi papaʻai kaulike

Hāʻawi nā ʻuala ʻono a me ka mau i ka fiber, nā wikamina, nā minelala, a me nā carbs hoʻoikaika kino a hiki ke komo i kahi papaʻai kaulike e hoʻopili pū ana i nā ʻano meaʻai olakino ʻē aʻe.

Pehea e hoʻomākaukau ai iā lākou i nā ʻano olakino

ʻOiai ʻoi aku ka momona o ka ʻuala, hoʻomākaukau pinepine lākou i nā ʻano olakino ʻole.

ʻO kahi laʻana, hiki ke hoʻolilo i kaʻuala keʻokeʻo i nā fries Farani, kāwili ʻia me ka waiūpaʻa a me ka waiūpaʻa, a i hoʻomoʻa ʻia a kāpī ʻia me nā mea kalepona kiʻekiʻe.

ʻO ka mea hou aku, hiki ke hoʻohui ʻia nā ʻuala me ke kō, nā marshmallow, a i ʻole nā ​​mea olakino olakino ʻē aʻe.

E hoʻomākaukau i nā ʻuala a i ʻole mau ma kahi ala olakino, e hoʻāʻo e hoʻolapalapa a hoʻomoʻa paha iā lākou, e hoʻomau i ka ʻili no ka nui o ka fiber, a lawelawe me nā mea kanu hou a mea ʻala paha ma kahi o ka tī, ka bata, a me ka paʻakai.

Inā ʻoe e hopohopo e pili ana i ka hopena o kēia mau aʻa aʻa i kāu kō kō, e koho i ka pala i hoʻomoʻa ʻia.

ʻO ka hoʻopili ʻana i kaʻuala me nā meaʻai i loaʻa ka liʻiliʻi o nā carbs, e like me nā protein protein a me nā mea kanu non-starchy, hiki ke kaupalena ʻia i ko lākou hopena ma ke kō kō.

Hiki i nā ʻuala ʻono a mau hoʻi ke lilo i ʻāpana o ka papaʻai kaulike. E hoʻomoʻa a hoʻolapalapa paha i ka uala ma kahi o ka palai ʻana iā lākou, a pili i nā mea momona.

Pehea e ihi ai i kaʻuala

Ke laina lalo

ʻOkoʻa nā ʻuala mai nā ʻano ʻuala ʻē aʻe i ka helehelena, ʻono, a me ka meaʻai.

Hāʻawi nā ʻuala ʻono a me ka mau i nā ʻano huaola like ʻole, e like me ka carbs, ka pulupulu, ka wikamina C, a me nā antioxidants. ʻOiai ʻoi aku ka kiʻekiʻe o kaʻuala keʻokeʻo i ka potassium, hāʻawi nā ʻuala i nā huaora A.

Hiki paha i ka uala ke hoʻololi i kāu kō kō i ke ʻano ʻokoʻa, ʻoiai pili kēia i ka ʻano, ka lawelawe ʻana i ka nui, a me nā kumu ʻē aʻe.

Ma ke ʻano holoʻokoʻa, hiki i nā ʻuala momona a mau hoʻi ke komo i kahi papaʻai olakino ke hoʻomākaukau ʻia i nā ʻano momona.