Ua ʻike mākou he pono nā huaʻai a me nā mea kanu no ko mākou olakino, akā kakaikahi ka poʻe i ʻike i ka ʻokoʻa ma waena o lākou. Nui nā ʻokoʻa ma waena o nā huaʻai a me nā mea kanu e pili ana i ke ʻano, ka ʻono, a me ka meaʻai.
ʻaneʻi ʻokoʻa ma waena o nā huaʻai a me nā mea kanu...
ʻO ka wehewehe ʻana i ka hua
ʻO ka hua ka mea ʻono a ʻiʻo maʻamau o ka mea kanu e hoʻopuni ana i nā ʻanoʻano, akā aia kekahi hua i ka hua ma waho o ka hua.
Wehewehe o ka mea kanu
ʻO nā ʻāpana mea kanu ʻē aʻe a pau i manaʻo ʻia he mau mea kanu. ʻO ka lau ʻai he mea kanu lāʻau i ulu ʻia no kahi ʻāpana hiki ke ʻai ʻia, e like me ke aʻa beet, lau spinach, broccoli, a i ʻole nā ʻōpuʻu pua o ka pua.
He aha ka ʻokoʻa ma waena o nā huaʻai a me nā mea kanu?
Hoʻohui ʻia nā huaʻai a me nā mea kanu i ʻelua ʻano ʻano like ʻole, ma ka botanical a me ka culinarily. ʻO ka lāʻau lapaʻau, hoʻokaʻawale ʻia nā huaʻai a me nā mea kanu ma muli o kahi i hele mai ai ka mea kanu.
Inā loaʻa mai kahi mea kanu mai ka pua, ua helu ʻia ʻo ia he hua, aʻo nā ʻāpana ʻē aʻe o ka mea kanu i helu ʻia he mea kanu. Loaʻa nā huaʻai i nā ʻanoʻano aʻo nā mea kanu ke aʻa, nā ʻōpala a me nā lau.
Ma ke ʻano o ka meaʻai, hoʻokaʻawale ʻia nā huaʻai a me nā mea kanu e like me ko lākou ʻono. Loaʻa pinepine nā hua i kahi ʻono ʻono a hoʻohana ʻia i nā mea ʻono, nā meaʻai a i ʻole nā wai.
He ʻono ʻoi aku ka ʻono a ʻoi aku ka ʻono o nā lau ʻai a ʻai pinepine ʻia ma ke ʻano he kīʻaha ʻaoʻao a i ʻole ka papa nui.
Papa Hoʻohālikelike Nā Huaʻai a me nā Huaʻai
ka hua
nō
Wehewehe
He ʻokoʻa nā manaʻo o ka huaʻōlelo ma nā ʻano ʻokoʻa. I ka botanika, ʻo nā huaʻai nā ovaries o nā mea kanu pua.
ʻO ka huaʻōlelo mea kanu e pili ana i nā ʻāpana o nā mea kanu.
hua
Pono e loaʻa nā hua (e.g. strawberry) i loko a i waho paha.
ʻAʻohe hua o nā huaʻai.
ʻAla
He ʻono a ʻono ka maʻamau.
ʻOiai ʻokoʻa ka ʻono o kēlā me kēia mea kanu, ʻaneʻane ʻaʻohe mea kanu hiki ke helu ʻia he ʻono, ʻawaʻawa, paʻakai, a ʻawaʻawa paha.
Waiwai meaʻai
He haʻahaʻa i loko o nā calorie a me ka momona, ʻoi aku ka kiʻekiʻe o ke kō maoli, ka ʻiʻo fiber.
Loaʻa iā lākou ka momona haʻahaʻa, ka fiber kiʻekiʻe. ʻO nā huaʻai e like me ka beets a me ka ʻuala ke kiʻekiʻe loa i ke kō.
ʻOiai ua manaʻo ʻia kekahi mau meaʻai he huaʻai, ua manaʻo ʻia he mau meaʻai i loko o ka lumi kuke a mālama ʻia e like me ia.
Eia nō naʻe, aia kekahi mau mea kanu i hua ʻenehana, akā ua helu pinepine ʻia ʻo ia ma ke ʻano he mea kanu no ko lākou ʻono. nā komakoʻo ia ka laʻana kaulana loa o kēia.
I ka makahiki 1893, ua hoʻoholo ka ʻAha Hoʻokolokolo Kiʻekiʻe o ʻAmelika e hoʻokaʻawale ʻia nā tōmato ma ke ʻano he mea kanu ma mua o ka hua ma lalo o ke kānāwai dute US.
Ma ka ʻōlelo botanical, ʻo ka tomato, wehewehe huaua kūpono. Eia nō naʻe, ua kapa ʻia ʻo ia he mea kanu ma muli o kona ʻono ʻono.
ʻO nā hiʻohiʻona maʻamau o nā hua i hui pū ʻia me nā mea kanu:
Nā Huaʻai a mākou i ʻike ai he ʻano lauʻai
avocado
ʻOiai ʻaʻole kūpono ia i ka ʻike hua i ʻike ʻia ma muli o kona kiʻekiʻe o ka aila. ʻO ka avocado he hua.
Kukama
ʻO kēia meaʻai ʻono me ka nui o ka wai he hua.
kekahi pahūpahū
ʻO kēlā me kēia ʻano pepa, mai ka ʻulaʻula a i ka ʻōmaʻomaʻo, ua helu ʻia ma ke ʻano he hua.
Loaʻa i ka fiber, potassium, vitamin C ʻokaʻO ia kekahi o nā hua ʻono loa.
Huaʻai ʻono
ʻOiai he nui nā huaʻai i hui pū ʻia me nā mea kanu, he kakaʻikahi nā mea kanu i manaʻo ʻia he huaʻai.
Eia nō naʻe, he ʻono maoli ka ʻono o nā ʻano mea kanu e pili ana i nā mea kanu ʻē aʻe a hoʻohana like ʻia me nā huaʻai i loko o nā mea ʻono, nā pai, a me nā meaʻai i kālua ʻia.
ʻO ka ʻuala kekahi mea kanu i hiki ke hoʻohana ʻia i nā meaʻai ʻono e like me ka hua. ʻOiai ʻo kona ʻono ʻono, ʻo ka ʻuala he ʻano mea kanu kumu, ʻaʻole he hua.
Pēlā nō hoʻi, ʻo ka ʻuala kekahi ʻano o nā ʻuala a me nā mea ʻai hiki ke ʻai. ʻO nā huaʻai ʻē aʻe i ʻoi aku ka ʻono maoli he beets, kāloti, a me nā turnips.
ʻO nā huaʻai a me nā huaʻai he nui nā mea like i ka ʻōlelo o ka meaʻai. He kiʻekiʻe ia i nā fiber a me nā huaora, nā minerala, nā antioxidants a me nā mea kanu.
ʻO nā huaʻai a me nā mea kanu he haʻahaʻa maoli ka sodium a me ka momona. E like me kāu e manaʻo ai e hāʻawi ʻia i ko lākou ʻono ʻono, loaʻa i nā huaʻai ka nui o nā kō maoli a me nā calorie i hoʻohālikelike ʻia i nā ʻano mea kanu.
ʻO kahi kīʻaha o nā ʻāpala, no ka laʻana, loaʻa iā 65 calories a me 13 grams o ke kō, aʻo ke kīʻaha broccoli he 31 calories wale nō a me 2 grams o ke kō.
Ke hoʻohālikelike ʻia me nā mea kanu, ʻoi aku ka nui o ka fiber i kēlā me kēia gram. No nā huaʻai, ʻokoʻa ka nui o ka fiber ma 100 grams ma waena o 2-15 grams, ʻoiai nā lau lau e hāʻawi i 1.2-4 grams o ka fiber i ke kaumaha like.
ʻOi aku ka nui o ka wai. ʻO nā lau lau he 84-95% wai, nā hua liʻiliʻi liʻiliʻi, hiki ma waena o 61-89%.
Aia kekahi mau ʻokoʻa meaʻai ma waena o nā ʻano huaʻai a me nā mea kanu. Eia kekahi mau ʻike meaʻai:
Nā ʻuala: He waiwai ia i ka fiber a he kumu maikaʻi hoʻi ia o ka huaora C, beta carotene, potassium a me nā huaora B.
Citrus: He kiʻekiʻe ia i ka vitamina C, beta carotene, folic acid a me nā antioxidants e pale aku ai i nā maʻi degenerative.
Cruciferous: Loaʻa i nā Glycosinolates kahi hui pūhui i hoʻopili ʻia i ka pale ʻana i ka maʻi kanesa.
Nā hua hua: ʻO Berries, ka inoa maʻamau no nā huaʻai e like me nā strawberries a me nā blueberries, ua hoʻopiha ʻia me nā anthocyanins, nā pūhui anti-inflammatory i aʻo ʻia no ka hōʻemi ʻana i ke kaumaha oxidative a me ka hoʻoikaika ʻana i ke olakino naʻau.
ʻO nā lau ʻōmaʻomaʻo: He kumu maikaʻi ia o nā carotenoids e like me ka lutein, i hōʻike ʻia e hōʻemi i ka hopena o ka maʻi puʻuwai, ka hahau a me ke kanesa.
Nā Pōmaikaʻi o nā Huaʻai a me nā Huaʻai
He noiʻi maikaʻi e kākau ana i nā pono olakino he nui o ka ʻai ʻana i nā huaʻai a me nā mea kanu.
Ua ʻike nā haʻawina he nui ka ʻai ʻana i nā huaʻai a me nā mea kanu me ka hoʻemi ʻia o ka maʻi puʻuwai. Ua ʻike ʻia kahi haʻawina ʻo ka ʻai ʻana i ʻoi aku ma mua o ʻekolu mau huaʻai a me nā mea kanu i ka lā i hōʻemi i ka pilikia o ka maʻi puʻuwai e 70%.
No ka mea he haʻahaʻa nā huaʻai a me nā huaʻai i nā calorie a kiʻekiʻe i ka fiber, hiki iā lākou ke kōkua iā ʻoe e mālama i kou kaumaha.
Hoʻokahi haʻawina i hahai i 24 poʻe ma kahi o 133.000 mau makahiki. Ua hōʻike ʻia i ka wā i hoʻonui ai ka poʻe i ka ʻai ʻana i nā huaʻai a me nā mea ʻai ʻole starchy, ua emi ko lākou kaumaha.
ʻO ka hoʻonui ʻia ʻana o ka fiber ma o nā huaʻai a me nā mea kanu e hōʻemi i ka pilikia o ka maʻi kanesa. Ua ʻike nā haʻawina he nui ka pili ʻana o ka ʻai ʻana i nā huaʻai a me nā mea kanu i ka haʻahaʻa haʻahaʻa o ka maʻi maʻi colorectal.
ʻO ka mea hope loa, ʻo ka ʻai ʻana i nā huaʻai a me nā meaʻai he mau pōmaikaʻi no ke kō koko. ʻO ka fiber mai kēia mau meaʻai e hoʻolohi i ka komo ʻana o ke kō, e mālama mau ana i nā pae kōpaʻa koko.
Ua hōʻike ʻia kahi haʻawina ʻo ka hoʻonui ʻana i ka ʻai ʻana i nā huaʻai a me nā mea kanu e hopena maoli i ka emi ʻana o ka ulu ʻana o ka maʻi diabetes.
E hoʻomanaʻo e pili ana kēia mau hopena i nā huaʻai a me nā mea kanu, akā ʻaʻole i nā wai huaʻai a me nā mea kanu.
Hāʻawi ka wai i ka nui o nā huaora, nā minela a me nā kō i loaʻa i loko o ka huaʻai akā ʻaʻole ka fiber a me nā pono olakino e hiki mai ana.
Ma ka hopena;
ʻO ka Botanically, aia kahi ʻokoʻa ma waena o nā huaʻai a me nā mea kanu. Manaʻo nā alakaʻi o kēia manawa e ʻai i 3 mau ʻai huaʻai a me 2 ʻāpana huaʻai, a ma kahi o ʻelima mau ʻāpana huaʻai a me nā mea kanu i kēlā me kēia lā.
Ma hope o nā mea a pau, ʻo ka hoʻokaʻawale ʻana o nā huaʻai a me nā mea kanu ʻaʻole ia he mea koʻikoʻi e like me ka hoʻohana ʻana i nā meaʻai like ʻole a lākou e hāʻawi ai.Inā kapa ʻia nā huaʻai a i ʻole nā huaʻai, loaʻa iā lākou nā pōmaikaʻi olakino maikaʻi a pono e hoʻokomo ʻia i kāu ʻai.
