Ua ʻike paha ʻoe i kēia mau pīni ʻeleʻele liʻiliʻi ke hele ʻoe i ka hale kūʻai nui, ʻeā? Ke kānalua iki nei kekahi poʻe e ʻai iā lākou, malia paha no ka mea ʻaʻole lākou i maʻa iā lākou. Akā, ua ʻike anei ʻoe he meaʻai nui kēia mau pīni ʻeleʻele, a i ʻole `(Black Beans)`, i piha i ka waiwai meaʻai a he mau pono kupaianaha no ko kākou olakino? ʻOiai ua kapa ʻia ʻo `(Phaseolus vulgaris)` ma ke ʻano ʻepekema, kapa wale mākou i kēia mau pīni ʻeleʻele. I kēia lā, e kamaʻilio mākou e pili ana i ke kūpono o ka hoʻohui ʻana i kēia mau pīni ʻeleʻele, nona kahi ʻono ʻono iki, i kā mākou mau meaʻai.
Nā pono olakino kupaianaha o nā pīni ʻeleʻele
He meaʻai maikaʻi nā pīni ʻeleʻele ma muli o kā lākou mau antioxidants, fiber, protein, a me nā carbohydrates. ʻO kaʻoiaʻiʻo, ʻo ka hoʻokomo pinepine ʻana i nā legumes e like me nā pīni ʻeleʻele i kāu meaʻai hiki ke hōʻemi i ka pilikia o kekahi mau maʻi koʻikoʻi.
Ke kāohi nei i nā pae kō koko
He mea nui loa kēia no ka poʻe me ka maʻi diabetes. ʻAʻole e like me nā meaʻai he nui i waiwai i nā kalapona, ʻo ka ʻai ʻana i nā pīni ʻeleʻele ʻaʻole ia e hoʻonui koke i nā pae kō koko. Ua ʻike ʻia kahi mea ʻokoʻa loa e ka noiʻi. E noʻonoʻo, ʻai wale ʻoe i ka laiki. A laila piʻi aʻe kou pae kō koko i kekahi ʻano. Eia nō naʻe, inā ʻoe e hoʻohui i nā pīni ʻeleʻele i ka laiki a ʻai iā ia, e haʻahaʻa kou pae kō koko ma mua o ka ʻai ʻana i kēlā laiki wale nō. No kekahi kanaka me ka maʻi diabetes, ʻo ka hoʻohui ʻana i nā pīni ʻeleʻele i kahi meaʻai olakino hiki ke kōkua i ka kaohi ʻana i ke kō koko a hoʻemi i ka pilikia o ka maʻi puʻuwai e hele pū me ia.
Ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa
Ua hōʻike ʻia ma nā noiʻi e hiki i ka ʻai ʻana i nā pīni a me nā legume ʻē aʻe ke hōʻemi i ka pilikia o kekahi mau ʻano maʻi kanesa, me ke kanesa o ka ʻōpū, nā puʻupaʻa, a me ka colon. Ua hōʻike pū ʻia nā noiʻi holoholona mua e hiki i nā pīni ke kōkua i ka kaohi ʻana i ka ulu ʻana o nā hunaola kanesa o ka umauma, akā pono ka noiʻi hou aku i loko o ke kanaka e hōʻoia i kēia.
I ka ʻōlelo maʻalahi, ʻo ka hoʻohui mau ʻana i kahi mea e like me nā pīni ʻeleʻele i kā mākou meaʻai he mea hoʻopukapuka maikaʻi ia no ka pale ʻana iā mākou iho mai nā maʻi he nui.
Pale maka
He mea maʻamau ka nāwaliwali o ko kākou mau maka i ko kākou ʻelemakule ʻana. Hiki i nā antioxidants i loko o nā pīni ʻeleʻele ke pale i ko kākou mau maka mai nā kūlana e like me ka macular degeneration e pili ana i ka makahiki a me nā cataracts . Ua hōʻike ʻia kahi noiʻi nui i mālama ʻia e ka National Eye Institute ma ʻAmelika Hui Pū ʻIa i ka wā i lawe ai ka poʻe i ka pilikia kiʻekiʻe i nā dosis kiʻekiʻe o nā antioxidants, ua emi ko lākou pilikia o ka loaʻa ʻana o ka maʻi ma ka 25%. Ua emi pū ko lākou ʻike ma ka 19%. No laila, he meaʻai maikaʻi loa nā pīni ʻeleʻele no nā maka.
Ola kino o ka puʻuwai
He pilikia ka cholesterol i loaʻa i nā kānaka he nui i kēia mau lā. Hiki i ka ʻai ʻana i nā pīni ke kōkua i ka hoʻohaʻahaʻa ʻana i ka pae cholesterol holoʻokoʻa i loko o kou koko aUa hōʻike ʻia nā haʻawina hiki iā ia ke hoʻohaʻahaʻa i nā pae kolesterol "maikaʻi ʻole", hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai. Ua hōʻike ʻia kekahi haʻawina e hiki i ka ʻai ʻana i hoʻokahi lawelawe o nā pīni maloʻo i ka lā ke hōʻemi i ka pilikia o ka maʻi puʻuwai a hiki i ka 38%.
Kaohi ʻana i ke kaumaha o ke kino
Ua hōʻike ʻia nā noiʻi he haʻahaʻa ke kaumaha o ke kino o ka poʻe e ʻai mau ana i nā pī a he liʻiliʻi ko lākou anapuni pūhaka. Ma kahi noiʻi o nā kāne momona, ʻoi aku ka nui o ke kaumaha o ka hui i ʻai nui i nā pī a me nā nati ʻē aʻe ma mua o ka poʻe i hahai i kahi papaʻai ʻokoʻa. Ua hāʻule nui hoʻi ko lākou pae kolesterol "maikaʻi ʻole". Manaʻo nā kānaka ʻepekema ʻo kēia ma muli o ka nui o ka protein, ka fiber, a me nā kalapona lohi i loko o nā pī. Kōkua kēia mau meaʻai iā ʻoe e ʻoluʻolu no ka lōʻihi, kahi e kōkua ai i ka kaohi ʻana i ka ʻai nui ʻana.
Nā meaʻai i loko o nā pīni ʻeleʻele
He meaʻai waiwai nā pīni ʻeleʻele i nā antioxidants. I ka ʻōlelo maʻalahi, ʻo nā antioxidants nā superhero e hakakā ana i nā ʻāpana liʻiliʻi i loko o ko mākou kino e hiki ke hōʻino i kā mākou mau cell a hoʻomaʻi iā mākou. Mālama lākou i kā mākou mau cell a pale iā mākou mai nā mea e like me ka maʻi puʻuwai a me ke kanesa. Eia kekahi, aia pū nā pīni ʻeleʻele i nā huaora a me nā minelala penei:
- Wikamina A
- Wikamina C
- Kalipuna
- Folate
- Makenesium
- Hao
- Potasiuma
ʻIke meaʻai no ka 1/2 kīʻaha o nā pīni ʻeleʻele i moʻa ʻia
E nānā kākou i ka mea i loko o ka hapalua kīʻaha o nā pīni ʻeleʻele i moʻa ʻia, ʻo ia ka nui i ʻai pinepine ʻia i hoʻokahi lawelawe ʻana.
| Meaʻai | Ka nui no 1/2 kīʻaha |
|---|---|
| Nā Kalori | 114 |
| Pūmua | 8 grams |
| Momona | 0 grams |
| Nā kalapona | 20 grams |
| ʻO ke olonā | 7 grams |
| kōpaʻa | 0 grams |
Nā mea e noʻonoʻo ai
Akā, hoʻokahi mea e hoʻomanaʻo ai. He kiʻekiʻe loa nā kalapona i loko o nā pīni ʻeleʻele. No laila, ʻaʻole paha lākou e kūpono no kekahi e hahai ana i ka ʻai haʻahaʻa-kalapona . Eia kekahi, ʻoiai he nui nā mea i loko o lākou e paʻakikī ke hoʻoheheʻe ʻia, ʻo ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka ʻeha a me ka ʻōpū . E kamaʻilio mākou e pili ana i ka mea e hana ai no kēlā mea aʻe.
Pehea e hoʻomākaukau pono ai i nā pīni ʻeleʻele?
No ka loaʻa ʻana o nā pono olakino maikaʻi loa mai nā pīni ʻeleʻele, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā pīni maloʻo ma mua o nā pīni i loko o ka pahu.
ʻO ka mea mua, e lawe i nā pī maloʻo a holoi pono iā lākou i ka wai anuanu. A laila, pono ʻoe e hoʻomoʻa iā lākou. He mea nui loa kēia hana hoʻomoʻa no ka mea he kōkua nui ia i ka pale ʻana i ke kinoea aʻu i ʻōlelo ai ma mua.
ʻO ke ala maikaʻi loa he "hoʻomoʻa wela".
1. E hoʻohui i kahi 10 kīʻaha wai i 2 kīʻaha pī.
2. E kau i kēia wai ma luna o ke kapuahi a hoʻolapalapa. Ke hoʻolapalapa maikaʻi ka wai, e hoʻolapalapa mālie no hoʻokahi a ʻelua paha minuke.
3. I kēia manawa, e wehe i ka ipuhao mai ke kapuahi mai a waiho i lalo no kahi o 4 mau hola.
4. A laila, e hoʻokahe i ka wai a holoi hou i nā pī. I kēia manawa ua mākaukau kāu mau pī e kuke.
Hiki iā ʻoe ke hana i nā kīʻaha ʻono e like me kēia me nā pīni ʻeleʻele i hoʻomākaukau ʻia ma kēia ʻano. Hiki iā ʻoe ke hana i kahi mash ʻono me ka niu, e like me ko mākou ʻāina, a i ʻole kahi curry maikaʻi.
- Quesadilla pīni a me ka tīhi
- He salsa i hana ʻia me nā pīni ʻeleʻele a me nā hua
- He sopa ʻono i hana ʻia me nā pīni
- He kari pīni ʻeleʻele a i ʻole ka ʻaila i hana ʻia e like me ko mākou makemake
Leka Lawe-Home
- He meaʻai nui nā pīni ʻeleʻele i piha i ka protein, fiber, a me nā antioxidants, me nā pono olakino he nui.
- He mea maikaʻi loa kēia no ka kaohi ʻana i nā pae kō koko, ke olakino o ka puʻuwai, ka ʻike maka, a me ke kaumaha o ke kino.
- I mea e pale aku ai i ka ʻoluʻolu ʻole e like me ka pehu ʻana, he mea nui e hoʻomoʻa pono i nā pī maloʻo ma mua o ka kuke ʻana.
- He kiʻekiʻe loa kēia i nā kalapona, no laila e makaʻala i ka nui o ka ʻāpana inā ʻoe e hahai ana i ka papaʻai haʻahaʻa-kalapona.
- Inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi diabetes, he mea naʻauao mau ke kamaʻilio me kāu kauka ma mua o ka hana ʻana i kahi hoʻololi nui i kāu meaʻai.
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