Fua Fa'amago: Ose Punavai Fa'alesoifua maloloina ma Manaia o Fiber ma Nutrient

E mafai e le iloaina o le tele o le tautua ona fesoasoani e fa'aitiitia ai le suka ma le kalori mo tagata ta'ito'atasi e fiafia e 'ai fualaau mamago?

Fualaau aina

O fualaau mamago, e pei o cranberries, aso, vine, ma vine, e lelei tele aua e umi se taimi ma o ni puna maloloina o alava, minerale, ma vaitamini. Peita'i, o fuala'au mamago e tele atu le suka ma le kalori i le tufa'aga ona e fa'aitiitia le voluma pe a fa'amama, ma fa'ataga ai le tele o mea e 'ai. O le mafuaaga lea e taua ai le tele o le laulau ina ia mautinoa e le soona ai.

Lautele Auaunaga

O fuala'au 'aina e fa'amamago i vai fa'amama pe tu'u i le la e fa'amama fa'alena ai. Ua sauni pe a uma le tele o vai. O le leiloa o le vai e faʻaitiitia ai lo latou tino, lea e mafai ai e tagata taʻitoʻatasi ona 'ai atili, faʻateleina le suka ma le kalori. Mo se faʻataʻitaʻiga, e tusa ma le 30 vine e ofi i totonu o le ipu fua e tasi, ae 250 vine e mafai ona faʻatumu le ipu e tasi pe a faʻamaʻi. Fa'amatalaga o mea'ai mo fualaau 'aina fou ma mago.

• E tasi le ipu vine e tusa ma le 15 kalama o le suka. (FoodData Central. US Department of Agriculture. 2018)
• E tasi le ipu vine e 116 kalama o le suka. (FoodData Central. US Department of Agriculture. 2017)
• Calories
• E tasi le ipu vine e tusa ma le 104 kalori.
• O le ipu vine e tasi e sili atu i le 480 kaloli.

suka

• O vine e sefulu e 34 kaloli ma pe tusa ma le 7.5 kalama o le suka. (FoodData Central. US Department of Agriculture. 2018)
• E tolusefulu vine e 47 kaloli ae i lalo ole 10 kalama o le suka.
• O fua faanatura o le suka o le vine e eseese, o lea e mafai ai ona fa'atatau i su'esu'ega tau aogā o fuala'au eseese.
• O nisi fuala'au suamalie, pei o cranberries, e mafai ona matua'i suamalie, o lea e fa'aopoopo ai le suka po'o le sua o fualaau 'aina pe a fa'amago.

Auala e Fa'aaoga ai

O fuala'au 'aina fou atonu e maualuga atu i nisi o vaitamini, ae o lo'o iai minerale ma fiber e fa'atumauina a'o fa'agogo. O fuala'au mamago e tele mea'ai ma e mafai ona avea ma vaega o se soifua maloloina, paleni taumafa e mafai ona aofia ai:

Faafefiloi Auala

• palu fualaau mamago, nati, ma fatu.
• Mata'ituina le tele o vaega.

Oatmeal

• Fa'amalie mama le oatmeal fa'atasi ma sina tufa'aga la'ititi o fuala'au mamago mo se malu taeao fa'amalieina ma maloloina.

Sala

• Togi lanu meamata uliuli, fasi apu fou, vine mamago po o vine, ma sisi.

Meaai autu

• Fa'aaoga fuala'au mamago e fai ma mea e fa'aoga i mea'ai suamalie.

Suiga Pa Polotini

• O vine, vine mamago, apu meataalo, ma apricots mago e faigofie ma umi atu nai lo fualaau aina fou, e lelei atoatoa pe a le maua ni polotini pa.

I le Injury Medical Chiropractic and Functional Medicine Clinic, o matou vaega o faʻataʻitaʻiga e aofia ai le Wellness & Nutrition, Chronic Pain, Manua Tagata, Tausiga Faʻafuaseʻi Taʻavale, Manuʻa Galuega, Manuʻa Tuʻu, Maʻi Tuʻi maualalo, tiga o le ua, Ulu o Migraine, Manua Taʻaloga, Sciatica ogaoga, Scoliosis, Herniated Discs lavelave, Fibromyalgia, Fa'alavelave Fa'alavelave, Manu'a Fa'alavelave, Pulea Fa'afitauli, Togafitiga Fa'afoma'i Fa'atino, ma fa'asologa o le tausiga i totonu. Matou te taulai atu i mea e aoga mo oe e ausia ai sini faʻaleleia ma fausia se tino faʻaleleia e ala i metotia suʻesuʻe ma polokalame faʻalesoifua maloloina atoa.

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Fa'aaafiaga Fa'afomai Fa'atino i tua atu o So'oga

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mau faasino

FoodData Central. US Department of Agriculture. (2017). Fusi vine. Toe maua mai fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. US Department of Agriculture. (2018). Vine, ituaiga Amerika (pa'u pa'u), mata. Toe maua mai fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. US Department of Agriculture. (2018). Vine, mumu pe lanumeamata (ituaiga Europa, pei o fatu Thompson), mata. Toe maua mai fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients