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ʻO kaʻuala ka mea kanu aʻa a ua hōʻike nā noiʻi e hoʻonui ka ʻai ʻana i ka ʻuala e hoʻohaʻahaʻa i ka makaʻu o ka maʻi kō, ka momona, nā maʻi puʻuwai a me ka helu make. Akā, kahaha paha ʻoe i ka ʻike ʻana i ka ʻuala hoʻi i kōkua i ka hoʻēmi kino. ʻAe, heluhelu pololei ʻoe! Hiki i nā ʻuala ke kōkua iā ʻoe e hoʻolei i kēlā mau kilo keu a hoʻemi i ka momona o ka ʻōpū pū kekahi.
He mea momona a momona hoʻi kēia mau mea kanu no kou kino ma nā ʻano like ʻole. Kōkua ia i ka hoʻonui ʻana i kou palekana, mālama i ka hānō a me ka maʻi kō, hoʻoponopono i ka digestion, pale aku i ka maʻi ʻaʻai a mālama i kahi pae paʻa o ke koko paʻa.
ʻOi aku ka nui o ka ʻuala i ka fiber, hiki ke kōkua i ka pale ʻana i ka paʻa paʻa a hāpai i ka neʻe ʻana o ka ʻōpū mau. ʻO kahi ʻuala kahi kumu maikaʻi loa o ka beta-carotene, kahi antioxidant mana e hāʻawi iā ia i ke kala ikaika.
Hana ka ʻuala i mea hoʻohui maikaʻi i kāu papa ʻaina ahiahi. Hiki iā ʻoe ke hoʻomoʻa iā lākou a i ʻole hoʻomoʻa iā lākou no kahi pāʻina olakino a ʻoluʻolu hoʻi. ʻO ka nui o ka fiber i loko o lākou e hoʻopiha i kou ʻōpū no kahi manawa lōʻihi, no laila e pale ana iā ʻoe mai ka ʻai nui.
Pehea e kōkua ai kaʻuala i ka lilo kaumaha?
1. Mea ʻai haʻahaʻa haʻahaʻa
Ke hiki mai i ka lilo ʻana o ke kaupaona, pono e hoʻopau ʻia nā meaʻai calorie haʻahaʻa e like me nā ʻuala. Ma muli o kā lākou ʻike haʻahaʻa haʻahaʻa, hiki i kēia mau mea ʻai ke hana no kahi meaʻai māmā maikaʻi ke pōloli ʻoe. Ma kahi o ka palai ʻana i ka ʻuala, e hoʻomoʻa iā ia a i ʻole e hoʻomoʻa ia e hōʻoia i kahi kaupaona olakino.
2. kiʻekiʻe ma ka ʻike fiber
ʻO ka ʻuala kahi kumu maikaʻi loa o ka puluniu, ʻaʻole wale ia e kōkua i ka pohō kaumaha akā maikaʻi nō hoʻi no nā diabetic. ʻO kēlā me kēia lawelawe o ka ʻuala 100 mauʻuala i piha i 3 mau huna o ka fiber, e like me ka United States Department of Agriculture (USDA). ʻAʻole wāwahi ʻia ke olonā i ka wā e huakaʻi ana i loko o ke kino a no laila kōkua ia i ke puhi ʻana i nā calorie.
3. kiʻekiʻe ma ka ʻike wai
Hoʻopiha pū ʻia kaʻuala me ka nui o ka wai, ʻaʻole ia e hoʻoulu wale i kou kino akā mālama pū nō hoʻi i kou ʻōpū no kahi manawa lōʻihi. 100 a ʻo ka ʻuala i loaʻa he 77 pakeneka o ka wai, e like me ka ʻike o ka USDA. ʻO ka loaʻa ʻana o kaʻuala i kēlā me kēia lā e māʻona ai kou ʻōpū.
ka meli a me ka wai wela
4. Haʻahaʻa i ka Glycemic Index
ʻO nā meaʻai papa kuhikuhi glycemic kiʻekiʻe ke kumu o ka piʻi ʻana i ke kiʻekiʻe o ke kō, e pili ana i ke alakaʻi ʻana i ka momona, nā pilikia puʻuwai a me ka maʻi kō. Akā, loaʻa i kahi ʻuala momona kahi papa kuhikuhi glycemic haʻahaʻa e palekana ai i ka poʻe e ʻimi nei e lilo i ka paona a hiki i nā mea maʻi me ka maʻi kō ke loaʻa iā ia.
5. Aia nā hua iʻa maoli
Aia nā ʻuala i nā sugars kūlohelohe, ma muli o kā ka manganese ʻike. Ua kuhikuhi ʻia kahi noiʻi ma ke Kulanui ʻo Oregon State, he mea nui ka manganese a pono e hana i nā enzyme, kahi e hoʻonui ai i kāu ʻōnaehana metabolic e kōkua ai i ka hana ʻana i nā haʻuki a me nā momona. No laila, e loaʻa i kaʻuala me kahi ʻāpana o kāu pāʻina o kēlā me kēia lā.
6. Hāʻawi lākou i kahi ʻano starch keu
Ma ka lawelawe ʻana o 100 uala i ka ʻuala i loko o 12 pākēneka o kēia starch, kahi mea pono no kou kino. Hana ka starch kūpaʻa e like me ka fiber a ʻaʻole i wāwahi ʻia i ka wā o ka digestion. Ma muli o ka lohi o ka ʻeli ʻana, hiki iā ia ke noho i kāu ʻōnaehana no kahi manawa lōʻihi, no laila e hoʻopau ana i kēlā mau wī wī i nā hola ʻē.
Pehea e hoʻohana ai i kaʻuala ma kahi meaʻai?
He mea pono e hoʻolapalapa iā lākou, hoʻomoʻa iā lākou a hoʻomoʻa paha iā lākou, no ka mea e mālama ia i kā lākou momona hoʻokuʻu hoʻokuʻu a me ka mea momona pono. Hiki iā ʻoe ke hoʻohui i kaʻuala ʻū i loko o kāu salakeke a hoʻoliʻiliʻi i ka caloric. A i ʻole hiki iā ʻoe ke hoʻohui i kaʻuala i kāu mau mea ʻono pū kekahi.
No ka hoʻolalelale wikiwiki ʻana e māʻona ai i kou niho ʻono, eia kahi papa ʻuala.
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