He aha ka mea maikaʻi, ʻalani a i ʻole wai ʻalani?

Anter

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Inā makemake ʻoe e hoʻomaka i kāu a.m. me kahi aniani nui o OJ, ua lohe paha ʻoe i ka rap maikaʻi ʻole o ka wai: Ua hoʻopiha ʻia me ke kō-ma kahi o 34 grams no ke aniani ʻauneke wai he 12. (Mai hoʻopunipuni ʻia e kēia 8 Mea Mea Ola Mea Ola me nā helu kō Crazy-High pū kekahi!) Akā aia he nūhou maikaʻi! Loaʻa iā Juicing kāna mau pono-a ʻo OJ paha hou aku ʻoi aku ka meaʻai ma mua o nā ʻalani maʻemaʻe, e like me kahi noiʻi hou i paʻi ʻia ma ka Ka Nupepa o ka Mahiai a me ke Kemika Meaʻai.

Hoʻohālikelike nā kānaka noiʻi ma Kelemania a me Saudi Arabia i nā carotenoid, flavonoid, a me nā huamona C i nā ʻalani ʻalani, puree ʻalani, a me ka wai ʻalani, a loaʻa ka bioaccessibility-a i ʻole ka nui o nā meaʻai i loaʻa no kou ʻōpū e loaʻa ai-ʻoi aku ke kiʻekiʻe no nā mea āpau. nā meaʻai i loko o ka OJ i hoʻohālikelike ʻia me nā mea i loko o nā ʻāpana ʻalani a i ʻole ka puree. Ua hoʻonui ka bioaccessibility o nā carotenoids i ʻekolu a ʻehā mau manawa aʻo nā flavonoids i hoʻonui i ʻehā a ʻelima mau manawa. Aia kekahi ma kahi o 10 pākēneka hoʻonui i ka bioaccessibility o ka wikamina C i loko o ka wai ʻalani ke hoʻohālikelike ʻia me nā ʻalani a i ʻole ka puree.

No laila hiki iā OJ ke ʻoi aku ka maikaʻi iā ʻoe?

No ka poʻe makemake wai, he nūhou maikaʻi kēia haʻawina-akā, mai hoʻopaʻa i nā ʻōmole OJ i kēia manawa. ʻAʻole i hana ʻia ke aʻo ʻana i nā kānaka, akā e hoʻohana ana i nā paipu hoʻāʻo a me nā ʻōpala e hoʻohālike i ka digestion, no laila e pono ai ka noiʻi hou (ʻoi aku i nā kānaka!) E hoʻoikaika ai i nā mea i loaʻa. ʻO nā mea hou aku: nā ʻalani a me nā huahana i hana ʻia mai nā ʻalani ke loaʻa he haʻahaʻa o nā carotenoids a me nā flavonoids. Pēlā nō, ʻaʻole i koʻikoʻi nā ʻokoʻa liʻiliʻi o nā flavonoids i kou olakino.

ʻO ka hope loa, ʻoi aku ka maikaʻi o ka hua ponoʻī - ua nalowale ka nui o ka fiber i ka ʻalani i ka wā e hoʻoinu ai. (ʻAʻole pono ka luhi o ka puluniu! E ʻōwili i kekahi o kēia mau papaʻai olakino e hōʻike ana i nā meaʻai me ka fiber kiʻekiʻe.) Inā ʻoe e nānā i ka nui o ka fiber i ka wai i hoʻohālikelike ʻia me 1 kīʻaha o nā ʻalani ʻalani, ʻo ia ka 0.7 karamu a me ka 4.3 gram. . He ʻokoʻa nui kēlā! Eia kekahi, nui nā mea inu wai ʻalani i hoʻohui ʻia i ke kō a ʻaʻole nui ka wai maoli. ʻO kēia ke kumu he mea nui e heluhelu mau i nā lepili e hōʻoia i ka hana ʻia ʻana o kāu wai, ʻae, 100 pākēneka wai.

ʻO ka hoʻoholo ʻana i nā kō kō ma waena o ka ʻalani a me ka 100 pākēneka wai ʻalani he mea maʻalahi pū kekahi. Loaʻa kahi ʻāpana o ka OJ (1/2 kīʻaha) i ka 10.5 gram o ke kō. Lawe ʻia i ʻalani 1 1/2 e hana i 1/2 kīʻaha o ka wai ʻalani-no laila inā ʻoe e ʻai i ka hua a inu paha i ka wai, loaʻa ʻoe i ka nui o ke kō. Ke hoʻomaka nei ʻoe e ʻānai i nā kīʻaha o OJ, akā naʻe, hiki i ke kō ke hele i waho o ka kaohi. ʻOi aku ka maʻalahi o ka inu ʻana i ʻelua kīʻaha wai ma mua o ka ʻai ʻana i nā ʻalani ʻeono i lawe ai i ka wai!

He aha kahi mea inu wai e hana ai?

Wahi a ka USDA's My Plate, hiki ke helu ʻia ka 1/2 kīʻaha o 100% wai i kāu nui o nā hua i ʻōlelo ʻia i kēlā me kēia lā. No laila, inā makemake ʻoe i kahi kīʻaha o OJ i ke kakahiaka, ʻo ia kou max i kēlā me kēia lā. ʻO ke koena o kāu hua i kēlā me kēia lā e hele mai i ka hou, ka hau, a i ʻole ke kī, no laila hiki iā ʻoe ke ʻohi i nā pono fiber a mālama i ke kō.

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