Hōʻoiaʻaoʻao ma kaʻaoʻao o nā mea kanu nui ma nā huaʻona maʻamau
I kēia manawa ma mua o ka manawa, ua'ōleloʻia nā'ōpena i meaʻai kūpono. Uaʻikeʻia lākou no ka kiʻekiʻe o ka fiber, ka protein, nā momona maikaʻi, a me nāʻano huaora a me nā minela, he nui aku ka maikaʻi ma mua o ka pola o nā'ōlaʻiʻuala, a-inā eʻaiʻia i ka hoʻohaʻahaʻa-hiki iāʻoe ke lilo i ka kaumaha. ʻO kaʻaiʻana i nā hua e hōʻeuʻeu i ka maikaʻi o ka puʻuwai a ua hōʻikeʻia i ka hellesterol lalo. Akā,ʻaʻole nāʻano'elemu likeʻole i ka wā e loaʻa ai i kānaʻaiʻana, no laila, he mea nui eʻike i ka nui o ka lawelaweʻana.
ʻO ka meaʻai o nā meaʻai
Hōʻike kēia hoʻonohonoho hoʻohālikelikeʻike i nāʻano o nā hua likeʻole i nā meaʻai kūpono, e maʻalahi ai e koho i ke kolo e pono iāʻoe. Hōʻike kēia palapala ma kahi o nā meaʻai kūpono i ke kaumaha (i kēlā me kēia auneke) no kēlā me kēiaʻano paʻakai, a me ka helu kokoke o nā nati i kēlā me kēia'āmi. Hiki iāʻoe ke hoʻohālikelike i ka helu o nā calories, momona (nui, hoʻopiha, monounsaturated, polyunsaturated), nā haʻalulu a me ka fiber ma waena o nāʻeiwa mau hua.
| Nūnoa no kēlā me kēia auneke (kaumaha) | |||||||||
| Nū Kūlua | Loaʻa ka helu o nā hua | Kālepa (kcal) | 'Apena (g) | Ka Honua Nui (g) | ʻAʻa momona (g) | Mono- kananui- ka nui (g) | ʻO Poly- kananui- ka nui (g) | Kāpena (g) | Fiber (g) |
| ʻAmona | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Mele Kalikimaka Noi | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Kāpena | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Nā Hazela | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Kuihi Makehewa | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| Pecans | 19 (halves) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Pine kukui | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| ʻO Walnuts | 14 (halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Mai hele i kahi meaʻai
ʻO kahi hewa a nā kānaka ke hana i kaʻaiʻana i ka'ōpala eʻai nui ana -ʻo ka manaʻo he maikaʻi lākou, hiki iāʻoe ke pale i ka kaumaha, aʻoi aku ka maikaʻi ma mua o nā mea'ē aʻe'ē aʻe, no lailaʻaʻohe pilikia i ka hopuʻana i ke kīlapa,
Ua hewa. ʻAi ka mea kanu kaloka, manaʻo lākou he nui aku nā calorie ma kēlā me kēia'onike ma mua o ka nui o nā meaʻai'ē aʻe (e like me ka pasta, no ka hiʻoʻana), e hoʻonui i ke kaumaha. No laila, he mea nui e hoʻomau i ka nui o ka lawelawe,ʻo ia hoʻi he "lima lima" a iʻole he 1/4 kapu.
Makemakeʻoe e noʻonoʻo pehea keʻano o ka'ōmaʻaka āu e koho ai, no ka mea,ʻoi aku ka nui o nā calorie ma ka puʻu.
ʻO nā lālani Macadamia, no ka laʻana, loaʻa nā helu kalo nui loa, a he 11 wale nō ke kaumaha ma hoʻokahi auneke,ʻaʻoleʻoe e lawe nui ana i ka pī no kou kāʻei. ʻO kekahi mea e hoʻomanaʻo ai, hiki i nā nīpala ke hana i kahi helu ma kāu pūnaewele nūnū inā nui kāuʻaiʻana. ʻO kekahi pūpū i loaʻa i loko o nā hua'ōlelo (phytates a me tannins) ke kumu e pale ai a me ka kino a hana ka paʻakikī i kaʻeliʻana, a hiki i ka momona momona ke hoʻonā i ka diahū. No laila e ana i kēlā mau lawelawe!