Uala He aha ka ʻokoʻa mai ka ʻuala maʻamau?

ʻO ka ʻuala ka ʻuala ʻokoʻa i ka ʻuala maʻamau. ʻO nā huaʻai aʻa ʻelua, akā ʻokoʻa ke ʻano a me ka ʻono. No nā ʻohana kanu kaʻawale lākou. No ka mea he ʻokoʻa ko lākou meaʻai, ʻokoʻa ka hopena o ke kō koko.

ʻokoʻa ka ʻuala mai ka ʻuala maʻamau

No nā ʻohana mea kanu like ʻole lākou

ʻO ka ʻuala maʻamau mākou ʻo ka ʻuala keʻokeʻo. ʻoluʻolu a ʻuala keʻokeʻoHe mau hua aʻa lāua ʻelua, akā like wale ko lāua mau inoa.

No Convolvulaceae ka ʻuala a no Solanaceae ka ʻuala keʻokeʻo. He mau ʻuala kēia e ulu ana ma nā aʻa ʻai o nā mea kanu. 

ʻO ka ʻuala ʻulaʻula ka ʻili a me ka ʻiʻo ʻalani, akā he poni, melemele, a me nā ʻano ʻulaʻula. Hele mai ka ʻuala maʻamau i ka ʻulaʻula, melemele a me ka ʻulaʻula. He ʻiʻo keʻokeʻo a melemele paha.

He meaʻai ʻelua

ʻOi aku ka maikaʻi o ka ʻuala ma mua o ka ʻuala keʻokeʻo, akā ʻoiaʻiʻo, ʻoi aku ka momona o nā ʻuala ʻelua. 

Aia ma lalo kahi hoʻohālikelike meaʻai o 100 grams o ka ʻuala keʻokeʻo a me ka ʻuala.

ʻuala keʻokeʻo a me ka ʻuala; e like me ka calorie, ka protein a me ka maʻiʻo carbohydrate, ʻoiai ʻoi aku ka nui o ka ʻuala keʻokeʻo potasiuma He kiʻekiʻe loa ka ʻuala i ka huaora A.

Aia nā ʻano ʻuala ʻelua i nā mea kanu pono ʻē aʻe.

ʻO ka ʻuala, ʻo ia hoʻi nā ʻano ʻulaʻula a me nā ʻano ʻulaʻula, he waiwai i nā antioxidants e kōkua i ke kaua ʻana i ka pōʻino cell i hana ʻia e nā radical manuahi i loko o ko mākou kino.

Loaʻa i ka ʻuala keʻokeʻo nā pūhui i kapa ʻia ʻo glycoalkaloids i hōʻike ʻia he anticancer a me nā hopena maikaʻi ʻē aʻe i nā haʻawina hoʻāʻo.

Loaʻa iā lākou nā index glycemic like ʻole

ʻO nā ʻano ʻuala like ʻole glycemic indexes (GI) ʻokoʻa hoʻi.

ʻO nā meaʻai me ka glycemic index o 70 a ʻoi aku paha ke kumu o ka piʻi wikiwiki ʻana o ke kō koko ma mua o nā meaʻai me ka GI waena o 56-69 a i ʻole GI haʻahaʻa o 55 a i ʻole.

Ma muli o ke ʻano a me ke kaʻina kuke ʻana, ʻo ka helu glycemic index o ka ʻuala mai ka 44-94.

Hoʻololi pū ka waiwai glycemic index o ka ʻuala maʻamau. No ka laʻana, he 89 ka waiwai o ka ʻuala ʻulaʻula i hoʻolapalapa ʻia, aʻo ka ʻuala Lūkini i kālua ʻia he glycemic index 111. 

ʻO ka poʻe me ka maʻi maʻi a i ʻole nā ​​pilikia koko ʻē aʻe e pale i nā meaʻai me ka waiwai glycemic index kiʻekiʻe. No ka mea he haʻahaʻa ka waiwai glycemic o ka ʻuala, ʻoi aku ka maikaʻi o ka ʻai ʻana ma mua o ka ʻuala keʻokeʻo.

Ka hoʻomākaukau ʻana i ka ʻuala ma ke ʻano olakino

Loaʻa i nā ʻuala a me nā ʻuala maʻamau ka fiber, nā huaora, nā minerala a me nā ʻakika hāʻawi i ka ikehu. ʻO ka ʻuala, ʻoiai he meaʻai nui, hoʻomākaukau pinepine ʻia ma kahi ala maikaʻi ʻole.

No ka laʻana, palai ʻia ka ʻuala keʻokeʻo, kālua ʻia me ka pata. Hoʻonani ʻia me nā mea momona kiʻekiʻe.

No ka hoʻomākaukau ʻana i ka ʻuala maʻamau a maikaʻi paha, e hoʻolapalapa a kuke iā lākou a lawelawe iā lākou me nā mea kanu hou a i ʻole nā ​​​​mea ʻala ma kahi o ka cheese, ka pata a me ka paʻakai.

Pono ka poʻe pilikia i ke kō koko e ʻai i nā ʻano ʻuala ma ka hoʻolapalapa ʻana.

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