Nā pono olakino huna o kahi ʻalani mandarin liʻiliʻi

Ua lohe anei ʻoe i kēia hua i kapa ʻia ʻo Mandarin Oranges? Ua ʻike paha ʻoe a ua ʻai paha. He hua kēia no ka ʻohana citrus, e like me nā ʻalani, nā lemona, a me nā pomelo a kākou a pau i ʻike nui ai. Ke hoʻohālikelike ʻia me ka ʻalani maʻamau, ʻoi aku ka liʻiliʻi o kēia mau mandarins, ʻoi aku ka ʻono, a maʻalahi hoʻi e ʻili. E kahaha ʻoe i ka ʻike ʻana i ka nui o nā pono i hūnā ʻia i loko o kēia hua liʻiliʻi no kou kino!

No ke aha i ʻono ai kēia mau ʻalani mandarin?

ʻAʻole wale nā ​​​​manarini he hua ʻono a maʻalahi hoʻi e ʻai. He hale meaʻai nui lākou i piha i nā huaora, nā minelala, a me nā antioxidants. He mea nui kēia mau mea a pau no ko mākou kino e noho olakino. E nānā kākou i nā pono olakino nui hiki iā ʻoe ke loaʻa mai ka ʻai ʻana i kēia hua liʻiliʻi a ʻono.

1. Ka hiki ke hakakā i nā maʻi

E noʻonoʻo e pili ana i ia mea, loaʻa i nā hua citrus e like me nā mandarins a me nā tangerines ko lākou waihoʻoluʻu ʻalani nani a hohonu mai nā hui i kapa ʻia ʻo `(Beta-carotene)` a me `(Beta-cryptoxanthin).` He mau antioxidants ikaika kēia. Ua ʻike pū ʻia ka noiʻi hiki iā lākou ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano maʻi kanesa.

Hoʻololi ko mākou kino i kēia mau hui ʻelua i ka wikamina A. He mea nui ka wikamina A no ka ʻōnaehana pale olakino, ka ʻike maikaʻi, a me ka ulu maʻamau o ke kino.

He kumu waiwai nui hoʻi nā mandarin i ka wikamina C. He meaʻai koʻikoʻi nō hoʻi kēia no ka hana ʻana o ka ʻōnaehana pale, ke olakino o ka ʻili, a me ka ho'ōla ʻana i nā ʻeha. ʻO ka mea nui e hoʻomanaʻo ai, ʻoi aku ka maikaʻi o ka omo ʻana o kou kino i ka wikamina C mai nā meaʻai kūlohelohe e like me kēia ma mua o ka nui o ka wikamina C i lawe ʻia ma ke ʻano he pila.

2. Kōkua i ka hoʻomalu ʻana i nā pae cholesterol

He meaʻai ʻono nā mandarins ʻaʻohe ona kulu hoʻokahi o ka cholesterol. No laila hiki iā ʻoe ke hoʻohui iā lākou i kāu papaʻai me ka makaʻu ʻole. Loaʻa iā lākou ka nui o ka fiber soluble . ʻO kēia ʻano fiber e hoʻomāʻona iā ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi.

Ua hōʻike ʻia ka fiber hiki ke hoʻoheheʻe ʻia e kōkua i ka hoʻohaʻahaʻa ʻana i ka "cholesterol maikaʻi ʻole" i loko o ko kākou koko. Ua kapa mākou i kēia ma ke ʻano lapaʻau he cholesterol maikaʻi ʻole LDL cholesterol . Hiki i kēia ke hōʻiliʻili i loko o nā kīʻaha koko a hoʻoulu i ka maʻi puʻuwai. No laila, ʻo ka hoʻohaʻahaʻa ʻana i kou mau pae LDL hiki ke hōʻemi i kou pilikia o ka loaʻa ʻana o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana.

3. Kōkua i ka hoʻemi ʻana i ke koko kiʻekiʻe

Kōkua pū ka fiber i loko o nā mandarins i ke kaohi ʻana i ke koko kiʻekiʻe. Hiki ke hana ʻia kēia ʻano ma muli o ka ʻai ʻana i ka meaʻai momona, ka inu ʻana i ka waiʻona nui, a i ʻole ka puhi paka. Inā ʻaʻole i kaohi pono ʻia, hiki iā ia ke alakaʻi i ka maʻi puʻuwai. ʻO ka ʻai ʻana i nā huaʻai waiwai i ka fiber hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou koko a alakaʻi i kahi ola olakino.

ʻAʻole wale ia, aia pū kekahi mineral i loko o nā mandarins i kapa ʻia ʻo potassium . Kōkua ka Potassium i ka wehe ʻana i ka sodium keu (paʻakai) mai ke kino. Kōkua nō hoʻi ia i ka hoʻemi ʻana i ke koko ma ka hoʻomaha ʻana i ke koʻikoʻi ma nā paia o nā kīʻaha koko.

4. E hoʻoikaika i nā iwi

Ma waho aʻe o ka potassium, aia pū kekahi i loko o nā mandarins nā minelala calcium a me magnesium . Ua ʻike ʻia he kiʻekiʻe aʻe ka nui o ka minelala iwi o ka poʻe e hoʻokomo i kēia mau minelala ʻekolu i kā lākou meaʻai. I ka ʻōlelo maʻalahi, ʻo ia hoʻi, ʻoi aku ka ikaika o kou mau iwi a ʻaʻole hiki ke haki maʻalahi.

ʻIkepili meaʻai o nā mandarins

He ʻono maoli nā mandarins, no laila ʻaʻohe pono e hoʻohui i ke kō hou e hoʻolilo iā lākou i ʻono. He hopena maikaʻi loa lākou ke makemake ʻoe i kahi mea ʻono. He haʻahaʻa hoʻi ka momona a me ka sodium, e lilo ana lākou i meaʻai māmā olakino loa.

Eia nā waiwai meaʻai o kahi mandarin maʻamau, ʻo ia hoʻi ma kahi o 2 ½ ʻīniha ke anawaena:

E makaʻala i ke koho ʻana a me ka ʻai ʻana i nā mandarins.

Ma waho aʻe o ke kūʻai ʻia ʻana ma ke ʻano he hua hou, loaʻa pū nā mandarins i loko o ka pahu ma ka mākeke. Eia nō naʻe, hiki i nā lepili ma luna o kēia mau pahu ke kuhihewa i kekahi manawa. No laila, he mea nui loa e heluhelu pono i ka lepili ma mua o ke koho ʻana i kahi pahu.

• ʻO nā mea i kapa ʻia "i loko o ka syrup māmā" ua hoʻohui ʻia ke kō.
• ʻO nā ʻeke e ʻōlelo ana "ʻaʻohe kō i hoʻohui ʻia" a "i hoʻopaʻa ʻia i ka wai" e loaʻa paha nā mea ʻono hana.
• No laila, inā makemake ʻoe e loaʻa ka nui o ka huaora C a me nā calorie liʻiliʻi loa, e ʻimi i ka lepili e ʻōlelo ana "i loko o ka wai."

He mea maʻalahi loa ka ʻai ʻana i ka mandarin. E paʻa i ka hua ma nā lima ʻelua, e hoʻopaʻa i ka ʻaoʻao pālahalaha i luna. I kēia manawa, e hoʻohana i kou manamana nui e hou i ka ʻili i waenakonu. A laila e hemo maʻalahi ka ʻili. Ma hope o ka ʻili ʻana i ka ʻili, pono ʻoe e māhele i ka hua i ʻelua a ʻai i nā ʻāpana ʻono.

Hiki iā ʻoe ke hoʻohui i nā ʻalani mandarin hou i nā mea e like me kēia e ʻoi aku ka ʻono o kāu mau meaʻai:

• Salake huaʻai a mea kanu paha
• Nā kebab huaʻai
• Nā Smoothies
• ʻOatmeal
• Yogurt (yogurt parfaits)

Inā he mau pilikia olakino kou a i ʻole he mau hopohopo e pili ana i ka meaʻai, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ia mea.