He mea koʻikoʻi ka ʻai ʻana i nā mea kanu no ke ola olakino a hāʻawi nā ʻano like ʻole i nā pono like ʻole no ke kino o ke kanaka. Nui nā lau ʻai i nā fiber ponoʻī, nā huaora a me nā minela. Mālama pū ia i kekahi mau maʻi maʻi e like me ka maʻi diabetes, ka momona a me ka maʻi puʻuwai. ʻElua ʻano nui o nā mea kanu: nā mea kanu starchy a me nā mea kanu ʻole starchy.
ʻOkoʻa nā huaʻai i ka mākiko, ʻoi aku ka nui o ka starch a ʻo ka liʻiliʻi o kekahi. Ma kēia ʻatikala, e hoʻokomo mākou i ka ʻike e pili ana i ka ʻokoʻa ma waena o nā mea kanu starchy a me nā mea kanu ʻole a me nā mea kanu i loaʻa i ka starch.
He aha ke ʻano o ka mea ʻai ʻai Starchy?
ʻO nā huaʻai starchy he mau meaʻai i loaʻa ka nui o ka starch. ʻO ka starch he waiʻapona paʻakikī ka mea e mālama ai i ka ikehu o nā mea kanu. ʻO nā huaʻai e like me ka ʻuala, ke kulina, ka pī a me nā kāloti kekahi o nā mea kanu starchy me ka nui o ka starch content. ʻOi aku ka kiʻekiʻe o ka mākiko o kēia mau mea kanu ma mua o nā mea kanu ʻē aʻe, e lilo lākou i kumu maikaʻi loa o ka ikehu.
Manaʻo ʻia nā mea kanu starchy he koho olakino i ka meaʻai. He haʻahaʻa ka momona o kēia mau huaʻai a he waiwai nui i ka fiber. Eia kekahi, loaʻa nā huaʻai non-starchy i nā ʻano meaʻai like ʻole e like me nā huaora B a me nā minela. No laila, ʻo ka hoʻokomo ʻana i nā mea kanu starchy i ka meaʻai he mea nui ia no ka ʻai olakino.
He aha nā mea kanu Starchy?
Hiki iā mākou ke papa inoa i nā meaʻai me ka nui o ka starch maʻi penei:
1. ʻuala
ʻO ka ʻuala ka ʻuala i kaulana a ʻai nui ʻia. ʻualaHe mea kanu ia i mea e pono ai no ko kakou ola kino me ka nui o ka potassium, ka huaora C a me ka fiber.
2. ʻAigupita
ʻO ka palaoa kekahi o nā meaʻai mākū. Māʻona a me ka meaʻai AikupitaKākoʻo ia i ke olakino ʻōpū me kona ʻano fiber kiʻekiʻe. I ka manawa like, ʻo ka kulina kahi mea kanu waiwai i nā antioxidants.
Ma waena o nā mea kanu starchy peasHe kiʻekiʻe ka waiwai waiwai. Loaʻa iā ia nā mineral koʻikoʻi e like me ka protein, fiber, vitamin C a me ka hao. Hoʻohui ʻia, ʻo ka waiwai i nā antioxidants e hoʻolilo i ka pī i mea kanu anti-old ikaika.
4. ʻuala
ʻualaHe koho ʻono a maikaʻi hoʻi ia me nā kō maoli i loko. Eia kekahi, ʻo ka ʻuala, ka mea waiwai i ka beta-carotene, kākoʻo i ka ʻōnaehana pale a pale i ke olakino maka.
5.Karoti
carrotsMa waho aʻe o kāna ʻano starch, he mea kanu hoʻi ia i ka vitamina A. Ma waho aʻe o ka pono no ke olakino o ka maka, kākoʻo pū ia i ke olakino ʻili.
6. Beets
BeetMa waho aʻe o kāna ʻano starch, ua waiwai pū ia i ka hao, folate a me ka huaora C. Ua ʻike ʻia he kumu maikaʻi o ka ikehu a kākoʻo i ke kahe koko.
7.Radish
radishHe meaʻai haʻahaʻa-calorie, starchy. Hoʻomaʻamaʻa ia i ka ʻai ʻana a kākoʻo i ke olakino o ka ate.
Hāʻawi ka huaʻai starchy i ko mākou olakino, kēlā me kēia me kā lākou pono ponoʻī. Eia nō naʻe, ʻo ka mea e pono ai mākou e hoʻolohe i ka wā e ʻai ai, ʻo ia ke ʻano kuke a me ka mālama ʻana i ka ʻāpana. ʻO ka ʻai ʻana i ka ʻuala ma ke ʻano he fries a i ʻole nā kīkī e hōʻemi i nā pono olakino o nā mea kanu starchy. Akā, ʻoi aku ka maikaʻi o nā ala olakino e like me ka paila ʻana, ka mahu a i ʻole ka kuke ʻana.
He aha ka mea ʻai ʻole Starchy?
ʻO nā huaʻai non-starchy he mau meaʻai i haʻahaʻa loa i loko o nā kalapona. No ka mea, ʻo ka starch kahi kumu o ka ikehu i mālama ʻia e nā mea kanu, ʻo nā mea kanu non-starchy ma ke ʻano he haʻahaʻa i loko o nā calorie a haʻahaʻa i nā haʻahaʻa. He koho maikaʻi kēia mau mea kanu no ka poʻe makemake e hoʻomalu i ko lākou kaumaha a me ka poʻe e hahai ana i ka meaʻai haʻahaʻa-carb.
ʻO nā lau ʻōmaʻomaʻo ka nui o nā lau ʻōmaʻomaʻo. ʻO ka haʻahaʻa haʻahaʻa o ka ikehu o kēia mau mea kanu ʻaʻole ia e hāʻawi i ka ikehu i ke kino a ʻaʻole ia e piʻi koke ke kō koko. I ka manawa like, no ka mea he waiwai nā mea kanu non-starchy i ka fiber, kōkua lākou e hāʻawi i ka manaʻo o ka piha a hoʻoponopono i ka ʻōnaehana digestive.
ʻO ka ʻai ʻana i nā lau ʻai ʻole-starchy he nui nā pono olakino. ʻO ka fiber i loko o lākou e hoʻoponopono i ka ʻōnaehana digestive a hoʻemi i ka hopena o ka constipation. Eia kekahi, ua waiwai kēia mau mea kanu i nā huaora a me nā minela. No laila, hoʻoikaika ia i ka ʻōnaehana pale a kōkua i ke olakino ākea. Me kona haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa, he mea nui ia no ka hoʻoponopono ʻana i ke kō koko a me ka mālama kaumaha.
He aha nā huaʻai non-starchy?
ʻO nā huaʻai ʻaʻole starchy, ʻo ia ke olakino a me ka ʻono, hāʻawi i nā pono he nui i ke kino ma o ka hoʻololi ʻana i ka meaʻai. Eia ka papa inoa o nā mea kanu ʻaʻole starchy:
1.Broccoli
Loaʻa i nā antioxidants a me ka fiber broccoliʻO ia kekahi o nā mea kanu ʻaʻole i loaʻa i ka starch. He waiwai loa ia i nā huaora A a me C.
2. ʻUkena
ʻO KabakUa ʻike ʻia no kona haʻahaʻa calorie a me ka nui o ka fiber. He haʻahaʻa ia i ka starch a maʻalahi hoʻi e ʻeli. ʻO ka paukena, kahi waiwai i ka protein, he kumu ia o ka potassium a me ka waikawa folic.
3. Ulu mai ka Brussels
Palukela kupu He mea kanu ʻai ʻole ka starch a haʻahaʻa-calorie. He waiwai nō hoʻi ia i nā antioxidants, fiber a me ka huaora C.
4.Spinach
Spinachhe laʻana maʻamau o ka mea kanu ʻole-starchy. ʻO ka spinach, ka mea waiwai i ka hao a me ka huaʻa C, kōkua i ka hoʻoikaika i ko mākou kino.
5.Oniona
ʻO ka onion kahi mea kanu e hoʻohui i ka ʻono i nā kīʻaha he nui. ʻAʻole hoʻi i loaʻa ka starch. Nui nā huaora A, C a me K onionsLoaʻa nā antioxidants a me nā phytochemical.
6. ʻohu
FishMahalo i kona ʻano haʻahaʻa haʻahaʻa haʻahaʻa, ʻo ia kekahi o nā huaʻai non-starchy. He mea nui ia ma ke ʻano he kumu o nā huaora B, ka hao a me ka protein.
7.Pepa
ʻO nā pepa ʻōmaʻomaʻo a me nā pepa ʻulaʻula he mau hua ʻai ʻole starchy. Nui nō hoʻi lākou i ka huaora C, ka huaʻa A a me ka fiber.
8.Leek
leekHe mea kanu ʻai ʻole ka starch a haʻahaʻa-calorie. He waiwai nō hoʻi ia i ka fiber, ka vitamina C a me ka waikawa folic.
9.Letus
lettuceHe mea kanu māmā a hōʻoluʻolu. ʻAʻole i loko o ka starch a he koho maikaʻi me kāna protein, ka huaʻa C a me ka hao.
SeleriʻO ia kekahi o nā mea kanu ʻaʻole i loaʻa i ka starch. Kū ia ma ke ʻano he koho olakino e hoʻomaikaʻi i kāna haʻahaʻa calorie a me ka nui o ka fiber.
ʻOkoʻa ma waena o nā huaʻai starchy a me nā lau ʻai ʻole-starchy
ʻOkoʻa ka nui o ka starch i loko o nā mea kanu starchy. ʻOi aku ka ʻoi aʻe o ke ʻano o kēia mau mea kanu. Loaʻa i nā lau ʻai mākiko nā mea kanu e like me ka ʻuala, ke kulina, a me ka ʻuala. Ke hoʻomoʻa ʻia kēia mau mea kanu, ʻoi aku ka nui o ko lākou mau mākū, e hana ana i kahi ʻono piha.
Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka māmā a me ka juicier o nā mea kanu non-starchy. ʻO kēia nā mea kanu e like me nā'ōmato, nā kukama, ka zucchini a me ka eggplant. ʻOi aku ka ʻono a me ka maʻalahi o nā mea kanu ʻole starchy no ka mea ʻoi aku ka nui o ka wai.
Hiki ke ʻōlelo ʻia ʻoi aku ka caloric o nā mea kanu starchy ma mua o nā mea ʻaʻole starchy. Eia kekahi, ʻoi aku ka kiʻekiʻe o nā huaʻai starchy.
Ma ka hopena;
Ma kēia ʻatikala, ua nānā mākou i nā ʻokoʻa ma waena o nā mea kanu starchy a me nā mea ʻai ʻole starchy a me kā lākou hopena i ke olakino. Hāʻawi ka huaʻai starchy i ka ikehu ma muli o ko lākou ʻano kiʻekiʻe o ka carbohydrate, ʻoiai nā huaʻai ʻole-starchy e hāʻawi i nā hopena waiwai i nā huaora, nā minerala a me ka fiber. He mea koʻikoʻi ka ʻai kaulike no ke ola olakino a he mea koʻikoʻi nā mea kanu i kēia. Ma muli o kēia ʻike, hiki iā mākou ke hoʻomaikaʻi i kā mākou ʻai ʻana ma o ka ʻai ʻana i nā mea kanu starchy a me nā mea kanu ʻole.
