Nā waiwai o nā ʻalemona

ʻalemona

ʻO nā ʻalemona kahi ʻohana o nā nati, kekahi o nā meaʻai kūpono loa i kā mākou papaʻai Mediterranean. He hua ia mai ka lāʻau almond a me nā ʻanoʻano e like me ia papa inoa ʻia ʻo ia kekahi o nā meaʻai maikaʻi loa o ka honua. ʻO kēia hua liʻiliʻi keʻokeʻo keʻokeʻo, elongated, palupalu a me ka momona no ka ʻai ʻana.

ʻO kēia hua maloʻo he ʻano like ʻole ia o ka ʻāpana o nā mea āpau me ka hāʻawi nui o ka ikehu a ʻo ia hoʻi nā ʻalemona me ke ʻano maikaʻi loa e like me nā mea pale puʻuwai, hoʻoliʻiliʻi o ka helehelena, hoʻoliʻiliʻi i ka kolesterol a me nā waiwai hou aʻe a mākou e kikoʻī ai ma hope.

ʻO nā meaʻai nui o nā ʻalemona

A laila, ʻike kikoʻī mākou i ka papa ʻaina o nā waiwai kūpono i 100 g o kēia huahana.

  • Kalepona: 580 kcal. ʻOiai ma kēia ʻāpana liʻiliʻi ua kikoʻī mākou i nā mea almond wale nō i loaʻa: 7 Kcal a i ʻole 29 Kj. ʻO ka ʻai ʻana i nā ʻalemona almond e like ia me 15 a 20 mau ʻalemona, ma kahi o 150 mau calorie.
  • Pūkohu: 18,70 gram, kahi e like ai me ka like o ka nui o nā protein i like me 100g o kaʻiʻo. Kaawale mai nā waiwai e hāʻawi i nā protein, kuleana kēia kuleana iā ia no ka manaʻo o ka māʻona.
  • Kālepaʻa: 58 gram. ʻOiai kiʻekiʻe kā lākou hāʻawi, ʻaʻole pono e poina e hāmo mālie lākou, kahi e hāʻawi ai i ka ikehu lōʻihi me ka ʻole o ka hopena o nā kō.
  • ʻAila: 54 gram. Pono kēia mau waikawa momona no ke kino, momona momona lākou, no ka mea, kōkua lākou i ka pale ʻana i kā mākou ʻōnaehana puʻuwai.
  • Puluniu: 13,50 gram
  • Calcio: 250 mau milligrams. Ally e hoʻoikaika i nā iwi a me nā hono.
  • Iodine: 2 mau milligrams
  • Wikamina E: 26,15 mau milligrams
  • Wikamina B9 a i ʻole Folic Acid: 45 micrograms.
  • ʻO ka Vitamin A: 20 micrograms.
  • ʻO ka Vitamina C: 28 mau milligrams
  • ʻO Wikamina K: 3 mau micrograms
  • Kālā: 201 mau milligrams
  • Hierro: 4,10 mau milligrams
  • Pāhau: 835 mau milligrams.
  • Magnesio: 270 mau milligrams
  • Zinc: 6,80 mau milligrams
  • Manganese: 1,83 mau milligrams

ʻalemona

Nā waiwai a me nā pono o nā ʻalemona

Nui nā keu pono e hāʻawi ʻia nā ʻalemona i ko mākou kino, he meaʻai kūpono ia no nā ʻano meaola āpau a me nā mea ʻai a me nā mea ʻai. Mahalo i kāna ʻai cal kalori, kūpono ia no ka poʻe hoʻomaʻamaʻa i nā haʻuki a i ʻole nā ​​keiki me ka hana kiʻekiʻe. Ma waena o kāna mau waiwai hiki iā mākou ke loaʻa:

Kumu nui o ka puna

Nui ka waiwai o kēia hua maloʻo i ka calcium i hiki ke lilo i kahi koho maikaʻi no nā meaʻai waiū, a i ʻole he mea kōkua i kekahi papaʻai e pono ai ka lako o kēia mea.

ʻO ka hāʻawi nui o ka hao a me ka phosphore

Aia he 4 milligrams i loaʻa i kēlā me kēia 100 g ʻalemona a ʻo ia ia kahi mea kōkua nui e pale a hakakā i ka anemia. ʻO kāu hāʻawi i ka phosphore hana ia i mea pono no ka hānai ʻana i ka lolo a pēlā e mālama ai i ka lucid a me ka hana, he hoa maikaʻi ia no ka nalo ʻana o ka hoʻomanaʻo a me nā ʻano loli.

He mea hoʻoikaika pale pale maikaʻi ʻole ia

Loaʻa nā antioxidant, wikamina E, manganese a me zinc i kumu waiwai nui e hoʻoikaika ai i ka ʻōnaehana paleʻea. kōkua pū ia e hakakā i nā mokuʻāina o ka luhi a me ka luhi.

ʻalemona

 

Kāohi i nā maʻi maʻi ʻōpū

Loaʻa nā momona momona ʻole, ʻo nā momona momona monounsaturated hoʻi. He ʻano like kona me ka aila ʻoliva aʻo ia kēlā kōkua i ka hakakā LDL kolamu he mea hoʻopōʻino i ko mākou kino a makemake ʻo ia i ka maikaʻi "HD" HDL kolamu e kōkua ai i ka pale ʻana i nā ulia cardiovascular, he mea kōkua nui i ka puʻuwai.

Ma ke ʻano he hoʻāʻo, 42 g o nā ʻalemona i hoʻopau ʻia i kēlā me kēia lā no ʻekolu mau mahina a ua hōʻike ʻia e hoʻemi ana i nā pae o ka protein C i loko o ke koko. Aia kēia protein i kēia manawa a kiʻekiʻe hoʻi, hoʻopuka i nā maʻi puʻuwai, no laila ke kōkua nui nei ka ʻai ʻana i kēia ʻano maʻi.

Hoʻohui ʻia, loaʻa nā flavonoids e like me quercetin, rutinosides a me nā catechins, nā mea e pili ana i ka hāʻawi ʻana i ka ka hana maikaʻi o kā mākou ʻōnaehana holo.

Mālama mākou iā mākou i'ōpiopio

Kona maʻiʻo ma selenium a me ka wikamina E he mea kōkua maikaʻi lākou e hakakā i nā radical free, kōkua i ka pale ʻana i nā maʻi hōʻino. He mea kōkua maikaʻi ia e mālama i ka ʻili o ko mākou ʻili a ʻo ia ka mea e ʻai ana ma kahi o 60 g o kēia mau ʻalemona i kēlā me kēia lā hiki iā ʻoe ke ʻike i ko lākou hopena. ke hoʻemi nei i nā wrinkle o ke alo a i 10 pakeneka.

Nā ala e lawe ai i nā ʻalemona

ʻaina kakahiaka me nā ʻalemona

Hana maʻamau ʻia kāna ʻai maʻamau a palai ʻia paha i ke ʻano o ka meaʻai māmā, a i ʻole me kahi mea i hoʻohui ʻia i nā meaʻai ʻē aʻe, e like me ka ʻai a me nā salakeke. He mea maʻamau ka ʻike pehea e hiki ai ke hana polina no ka ʻaina kakahiaka, hana nā guirlaches, nā sopa a i ʻole ma ke ʻano he mea hui pū i ka puree mea kanu ... a ʻoi loa hoʻi i nā meaʻai meaʻai.

Lilo i mea ai hiki ke lawe hou ʻia a koi i kāna koi mea kūʻai aku mahalo i kāna kōkua nui o nā protein a me nā momona maikaʻi, ma waho o nā huaola ʻē aʻe a mākou i nānā ai. Hana kēia i mea ʻai pono i ka papaʻai olakino a kaulike.

E hāʻawi iā mākou i kahi manaʻo, loaʻa i kahi lima o nā ʻalemona ma kahi o 3 g puluniu, 6 g protein a me 14 g momona, i like ia me 20% o ka RDA.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.