He Maikaʻi Maoli Nā Hua Waina Nou? E Kamaʻilio Kēia Me Nā Kikoʻī!

He mea a kākou a pau e makemake ai e ʻai i nā hua waina maloʻo. He mea maikaʻi anei kēia mau mea liʻiliʻi a kākou e ʻono ai i loko o kahi keke, kahi pudding, a i kekahi manawa i loko o kahi sambol kō no ko kākou kino? A i ʻole he mea ʻino lākou no ko kākou kino ma muli o ko lākou ʻono? Wahi a kekahi, ʻo ka ʻai ʻana i kēia mau mea e hoʻonui ai i ko kākou kaumaha. Wahi a kekahi, he mea maikaʻi loa ia no ko kākou kino. No laila, i kēia lā, e aʻo kākou i nā mea a pau e pili ana i kēia mau hua waina maloʻo, a i ʻole nā ​​hua waina maloʻo.

He aha kēia mau hua waina maloʻo?

I ka ʻōlelo maʻalahi, ʻo nā hua waina maloʻo he mau hua waina i hoʻomaloʻo pono ʻia. Ke hoʻomaloʻo ʻia nā hua waina, ua emi ko lākou wai, a ua hoʻopaʻa ʻia ko lākou mau meaʻai a me ke kō ma kahi hoʻokahi. ʻO ia ke kumu e ʻono ai nā hua waina maloʻo ma mua o nā hua waina maʻamau.

Aia kekahi mau ʻano hua waina maloʻo a mākou e kūʻai ai ma ka hale kūʻai i kēia lā. Ua ʻike ʻoe i nā mea ʻeleʻele, nā mea gula, nā mea liʻiliʻi loa... Ua kapa ʻia lākou ma nā inoa like ʻole. E nānā kākou i ka ʻokoʻa ma waena o nā ʻano nui ʻekolu.

1. Nā Hua Waina Maʻamau

ʻO kēia nā hua waina maloʻo ʻeleʻele a ʻeleʻele paha a mākou e ʻike pinepine ai. Hana ʻia lākou ma ka waiho ʻana i nā hua waina i ka lā a hoʻomaloʻo maoli iā lākou no kahi o ʻekolu pule. ʻO kēia kaʻina hana ka mea e hāʻawi iā lākou i ko lākou kala ʻeleʻele.

2. Nā Sultanas a i ʻole nā ​​​​hua waina gula

Ua ʻike paha ʻoe i nā hua waina maloʻo gula, he melemele ke kala. He nui ka poʻe i kapa iā lākou he "Golden Raisins". Hana ʻia lākou mai nā hua waina ʻōmaʻomaʻo. Ma kahi o ka hoʻomaloʻo maoli ʻana iā lākou i ka lā, hoʻomaloʻo koke ʻia lākou me ka hoʻohana ʻana i nā mīkini ("dehydrators"). Eia kekahi, ma mua o ka hoʻomaloʻo ʻana, ua hoʻomoʻa ʻia lākou i loko o kahi wai i kapa ʻia ʻo "sulfur dioxide", ka mea e mālama ai i ke kala o nā hua waina maloʻo gula. He palupalu iki lākou, ʻono, a wai nui ma mua o nā hua waina maloʻo maʻamau.

3. Nā ʻuala

ʻAʻole kēia nā hua a mākou i ʻike ai he 'currants ʻeleʻele', ʻeā? Hana ʻia lākou mai kahi ʻano hua waina liʻiliʻi loa, ʻaʻohe hua. Ua kapa ʻia hoʻi lākou he '(Zante currants)'. ʻO kēia nā hua waina maloʻo liʻiliʻi loa . Ma ke ʻano o ka ʻono, ʻoi aku ka ʻawaʻawa ma mua o nā ʻano ʻelua ʻē aʻe, a ʻaʻole ʻono iki.

Pehea ka waiwai o ka meaʻai o kēia mau mea?

ʻAneʻane like ka waiwai o ka meaʻai o nā ʻano hua waina maloʻo ʻekolu. Waiwai kēia mau ʻano a pau i nā antioxidants, he mea nui loa ia no ko kākou kino. Mālama kēia mau antioxidants i nā ʻāpana o ko kākou kino mai nā ʻāpana ʻino e hiki ke hōʻino iā lākou. Eia kekahi, waiwai pū lākou i nā minelala e like me ka hao, ka potassium, ke keleawe, a me ka manganese.

E hāʻawi ka papa ma lalo nei iā ʻoe i kahi manaʻo maikaʻi o ka waiwai meaʻai o kēia mau mea. Hoʻokumu ʻia kēia mau ana ma kahi lawelawe maʻamau 1/4 kīʻaha.

He aha nā pono olakino o ka ʻai ʻana i nā hua waina maloʻo?

ʻAʻole wale nā ​​​​hua waina maloʻo he meaʻai ʻono. Inā ʻai ʻia me ke kaulike, he nui nā pono no kou olakino.

Maikaʻi no ke olakino o ka puʻuwai

Kōkua ka fiber i loko o nā hua waina maloʻo i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) i loko o ke koko. He waiwai nō hoʻi lākou i ka potassium. Kōkua ka potassium i ka hoʻomalu ʻana i ke koko, hiki ke hoʻemi i ka pilikia o nā maʻi e like me ka maʻi puʻuwai a me ka hahau ʻana.

Hoʻemi i ka pilikia o nā maʻi maʻi

E like me kā mākou i ʻōlelo ai ma mua, ua waiwai nui nā hua waina maloʻo i nā antioxidants. He waiwai nui lākou i kahi papa ikaika o nā antioxidants i kapa ʻia ʻo phytonutrients. Ua hōʻike ʻia e ka noiʻi hiki i kēia mau mea ke hōʻemi i ka pilikia o nā maʻi maʻi e like me ka maʻi diabetes, ke kanesa, a me ka osteoporosis.

Kōkua i ka ʻai ʻana.

Loaʻa i nā hua waina maloʻo ka fiber hiki ke hoʻoheheʻe ʻia, kahi e kōkua ai i ka ʻai maikaʻi ʻana a hōʻemi i nā pilikia o ka ʻōpū. He mea maikaʻi nō hoʻi lākou no nā kūlana e like me ka paʻa ʻana o ka ʻōpū.

Maikaʻi no ke olakino waha

He mea kupanaha iki kēia. ʻOiai paha ʻoe e manaʻo ʻaʻole maikaʻi nā hua waina maloʻo no kou mau niho no ka mea he pipili lākou, ʻaʻole ia ka ʻoiaʻiʻo. Loaʻa i kekahi o nā meaʻai i loko o lākou ka hiki ke pepehi i nā bacteria ʻino i loko o ka waha. No laila, kōkua pū lākou i ka pale ʻana i ka pala o ka niho.

Kāohi i ka anemia (anemia)

He kumu maikaʻi ka hao i nā hua waina maloʻo. ʻO ka hoʻohui ʻana i kekahi mau hua waina maloʻo i kāu meaʻai i kēlā me kēia lā e hiki ke kōkua i ka pale ʻana i ka anemia, ka mea i hoʻokumu ʻia e ka nele i ka hao. Inā manaʻo ʻoe ua luhi a luhi mau, he hōʻailona paha ia o ka anemia.

Aia kekahi mau pilikia i ka ʻai ʻana i nā hua waina maloʻo?

Wahi a lākou, ʻaʻole maikaʻi ka nui o kekahi mea. Pēlā nō hoʻi no nā hua waina maloʻo. ʻOiai he olakino loa lākou, ʻo ka ʻai nui ʻana iā lākou hiki ke hoʻoulu i kekahi mau pilikia.

• Piʻi kaumaha: Kiʻekiʻe nā calorie a me ke kō i loko o nā hua waina maloʻo, no laila ʻo ka ʻai nui ʻana me ke kaohi ʻole hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha i makemake ʻole ʻia.
• ʻO ka ʻeha ʻōpū: No ka mea he kiʻekiʻe kēia i ka fiber, ʻo ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu a me ka ʻeha ʻōpū.
• Ka Pōpilikia o nā Pesticide: ʻOiai ua mālama ʻia nā hua waina i ulu maʻamau me nā pesticides, hiki i nā hua waina maloʻo ke loaʻa nā koena pesticide. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i nā hua waina maloʻo organik inā hiki.

Pehea ʻoe e hoʻohui ai i nā hua waina maloʻo i kāu papaʻai?

Ma waho aʻe o ka ʻai wale ʻana i nā hua waina maloʻo, nui nā ala e hoʻohui ai i ka ʻono a me ka meaʻai i kāu mau meaʻai.

• E kāpīpī ma luna o kāu ʻoka, yogurt, a i ʻole cereal no ka ʻaina kakahiaka.
• E kāwili iā ia me nā nati e like me nā cashews a me nā pīnati e hana i kahi hui ala a ʻai.
• E hoʻohui i nā mea i hoʻomoʻa ʻia e like me nā keke, nā biscuits, a me nā scones.
• He mea ʻono ia ke hoʻohui ʻia i nā salakeke, ʻoiai hoʻi i nā salakeke palaoa.
• Hoʻohui pū kekahi poʻe iā ia i nā mea e like me vatalappan a me kiribat.
• Hiki iā ʻoe ke hoʻohui i kahi mea ʻono iki i ka curry a i ʻole ka stir-fry.