No ka hapanui o mākou, ua kapaʻia nāʻona o ka'āinaʻo Tangerine, nāʻalani a pau, ua kapaʻia nā huaʻona o ka huaʻala ma keʻano - "mandarins". Eia naʻe, hiki i kahi kanakaʻike ke heluhelu i ka haʻi'ōlelo holoʻokoʻa e pili ana i keʻano o kaʻano likeʻole i ulu muaʻia e ia, he aha keʻano o ka hoʻohuiʻana i kēia hua a me nā meaʻokoʻa'ē aʻe.
No mākou no ka mea i hala koke aku nei, ua manaʻoʻia lākou he mau lā hoʻomaha wale nō - aia ma nā hale kūʻai he mau kīʻaha,ʻo ia hoʻi, aia ka makahiki hou ma kahi o ke kihi. I kēia mau lā, ua hoʻomakaʻia kēia mau huaʻona e lilo i meaʻai no ka momona o ka momona, aʻo kēia mau mea a pau,ʻoiai,ʻo ka mandarins nā hōʻailona maikaʻi loa o kaʻohana citrus.
Akā naʻe, hoʻokahi wale nō nīnau e pili ana iā mākou - ehia mau calories ma ke mandarin. He mea kūpono ia e paneʻia a laila e pau nā mea a pau i ka hana - nā meaʻai a me nā mea o ka momona momona. Akā,ʻaʻole ia he mea maʻalahi ...
ʻO Mandarin: nā calories a me ka mele
ʻAʻole nui nā kalo i loko o ka mandarin -ʻo 38 kcal wale no 100 g.ʻO kahi hua he 30 kcal. I ka manawa like, 88% o nā mandarins he wai, aʻo nā mea i koe e like me kēia:
- ʻO ke kikowaena meaʻai - 1.9%;
- he mau'aleʻa - 7.5%;
- ka momona - 0.2%;
- nā mea hoʻomalu - 0.8%.
ʻO kēia mau mea a pau he 99% o ka nui o ka mandarin. ʻO ka hopena he mau micro-a me macro-mau mea:
- peta-carotene;
- huaʻai B1, B2 a me B6;
- huaʻai C;
- huaʻai E;
- huaora PP;
- calcium;
- phosphorus;
- pāpaʻa;
- ka magnesium;
- sodium.
ʻO nā hua o ka mandarins a me ka pohō kaumaha
Ma muli o ka nui o nā calorie i loko o ka mandarin, nui ka poʻe e ho'āʻo e lilo i ka kaumaha ma kēia huahana. Ma hope o nā mea a pau, ināʻo ka mea maʻamau o kaʻai meaʻai maʻamau he 1200 kcal - laila, hoʻopihaʻia me nā mandarins (ʻoiai, 3 kg o mandarins e like me kēia kumuhana ike), hiki iāʻoe keʻai nui.
ʻOiaʻiʻo e hiki iāʻoe. Akā,ʻo kou kino, e hōʻoluʻolu iho,ʻaʻole ia e hauʻoli. Ma hope o nā mea a pau,ʻaʻole i lawa ka paʻakai a me nā momona a pau, nā mea a mākou e pono ai.
No laila, ua hōʻea mai mākou me kahiʻano'ē aʻe o ka naona kaumaha o ke kino - 6 huaʻala a me hoʻokahi kilokilo o nā manini. Akā,ʻo ka pilikino, ua pōloli a pōʻino paha ia.
ʻAʻole hoʻohana kēiaʻai no ka wā e hiki mai ana. Holo wikiwiki ka paʻakai, he maikaʻi, akā, ma muli o ka nele o ka paʻakai i ka meaʻai - haʻalele ka wai. Inā kohoʻoe e kūkulu i ka meaʻaiʻai me ke kōkuaʻana i nā hua mandarin, e hahai iā mākou.
ʻO nā meaʻai kūpono a me nā iʻa
Inā aʻoʻoe i nā manawa a pau, hana i kekahi mea, e hoʻomaka ana mai yoga a hoʻopau i ka hale hauʻoli, pono pono nā manu e mālama i kāu. Ma muli o ka mea kiʻekiʻe o nā kāpena a me ka huahā C , kōkua lākou i nā io e hiki wawe.
Aia nā Mandarins i kahi poʻokela o nā mele maʻamau - no laila, eʻai ana iā lākou wale nō i ka palaualelo, e hoʻoluliluli i kou makemake. Ma hope o ka hoʻopiliʻana i kahi meaʻaiʻai i ka meaʻaiʻai o ka meaʻai, inā eʻaiʻoe i nā kīʻaha ma ka'ahamele nui, e hoʻohui maikaʻi iā lākou:
- me ka puaʻa a me ka yogurt;
- ka iʻa;
- kaʻiʻo;
- ka liʻiliʻi.
Hiki i nā hua o nā mandarins ke kōkua iāʻoe e hoʻolei i kahi hana kolohe a me ka waiwaiʻole
I ka makahiki hea eʻino ai nā ipu?
ʻO ka mea mua,ʻo kahi citrus he maʻi nui loa. Inā hikiʻoe i kahi lā eʻai ai i kahi kilokilo o kēia mau hua,ʻaʻole hiki ke hōʻoleʻia nā meaʻaeʻa. He mea nui loa ka nānāʻana i ka nui o ka hōʻiliʻiliʻana i nā tangerines no ka poʻe i hāʻule mua no nā meaʻaeʻa.
Hoʻopiʻiʻia nā Mandarins ma ka maʻi diabetic a, i kaʻoiaʻiʻo, i ka maʻi maʻamau no ka GI kiʻekiʻe.