He mea maikaʻi maoli anei ka ʻai ʻana i nā hua manu no ke kino? E ʻike pono kākou e pili ana i kēia! (Nā Pōmaikaʻi Ola Kino o nā Hua Manu)

He mea nui nā hua manu i ka papa ʻaina kakahiaka i loko o ko kākou mau home. ʻAi kekahi poʻe iā lākou i hoʻolapalapa ʻia, hana kekahi i nā omelets, a makemake kekahi e ʻai i ka bullseye me ka berena. Pehea ka maikaʻi o nā hua manu a kākou e makemake ai e ʻai? Wahi a kekahi, ʻo ka ʻai ʻana i nā hua manu e hoʻonui i ka cholesterol a ʻaʻole maikaʻi no ka puʻuwai. Wahi a kekahi, he meaʻai nui nā hua manu i piha i nā pono olakino. No laila he aha kēia? E kamaʻilio kākou e pili ana i kēia i kēia lā me ka pololei a me ka maʻalahi.

He maikaʻi maoli anei nā hua manu no ke kino? He maikaʻi ʻole anei lākou?

I ka ʻōlelo maʻalahi, ʻae, he maikaʻi pinepine nā hua manu no ko kākou olakino. Waiwai nā hua i nā huaora, nā antioxidants, a me ka protein kiʻekiʻe. Eia nō naʻe, aia kahi pilikia. ʻO ia hoʻi, kiʻekiʻe iki ka cholesterol o nā hua manu. No laila, ʻo ka nui o nā hua manu āu e ʻai ai i kēlā me kēia lā e pili ana i kou kūlana olakino.

I kēia manawa, aia kekahi manaʻo e hiki i ka cholesterol i loko o nā yolks hua manu ke hoʻonui i ka cholesterol maikaʻi ʻole, a i ʻole ka cholesterol LDL, i loko o ko kākou koko. Ua hōʻike kekahi mau noiʻi i kahi pilina ma waena o ka ʻai ʻana i nā hua manu a me nā maʻi puʻuwai. Eia nō naʻe, ua hōʻike kahi noiʻi hou inā olakino ʻoe , ʻo ka ʻai ʻana i hoʻokahi hua manu i ka lā ʻaʻole ia e hoʻonui nui i kou pilikia o ka maʻi puʻuwai. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka hopena o nā momona a mākou e ʻai ai i kā mākou pae cholesterol ma mua o ka cholesterol mai nā hua manu.

No laila pehea mākou e hoʻoholo ai i kēia?

• Inā maikaʻi kou pae cholesterol a ʻaʻohe ou maʻi e like me ka maʻi cardiovascular, ʻo ka ʻai ʻana i hoʻokahi hua manu holoʻokoʻa i ka lā ʻaʻole ia he pilikia. Manaʻo ka American Heart Association e hiki i hoʻokahi hua manu (a i ʻole ʻelua hua manu keʻokeʻo) i ka lā ke lilo i ʻāpana o ka papaʻai olakino.
• Eia nō naʻe, inā loaʻa iā ʻoe ka maʻi puʻuwai a i ʻole ke cholesterol kiʻekiʻe , he mea naʻauao ke kaupalena i ka helu o nā hua āu e ʻai ai i ʻekolu a ʻehā paha i ka pule.
• Inā he maʻi diabetes ʻoe (Diabetes Mellitus) , pono ʻoe e makaʻala e pili ana i ka cholesterol i kāu meaʻai, no ka mea, ʻoi aku ka nui o ka poʻe me ka maʻi diabetes i loaʻa i nā pae cholesterol kiʻekiʻe.

Inā ʻoe e hopohopo nei e pili ana i ka cholesterol, aia nā ala e loaʻa ai ka maikaʻi o nā hua manu. Hiki iā ʻoe ke ʻai wale i nā keʻokeʻo hua manu ma kahi o ka hua manu holoʻokoʻa. Akā e hoʻomanaʻo, ke wehe ʻoe i ka yolk, e nele ʻoe i nā meaʻai waiwai nui, e like me nā huaora A, D, E, a me K.

Nā pōmaikaʻi kupaianaha o ka ʻai ʻana i nā hua manu

ʻAʻole wale nā ​​hua manu he meaʻai. I loko o kēia hua manu liʻiliʻi, he nui nā pono waiwai no ko mākou kino.

Kōkua i ka mālama ʻana i ka ʻike maikaʻi

Inā ʻaʻole ʻoe makemake i nā kāloti akā makemake ʻoe e mālama i kou ʻike maka ʻoi, he hopena maikaʻi loa nā hua manu. Loaʻa i nā hua manu ʻelua mau antioxidants i kapa ʻia ʻo lutein a me zeaxanthin . Ua ʻike ʻia nā noiʻi e kōkua kēia mau mea i ka pale ʻana i ka nalowale o ka ʻike i ko kākou ʻelemakule ʻana. ʻO ka ʻai mau ʻana i nā hua manu hiki ke hōʻemi i ka pilikia o ka cataracts a me ka macular degeneration, kahi kūlana e hoʻoulu ai i ka nalowale o ka ʻike i ko kākou ʻelemakule ʻana.

He mea waiwai nui ia no ka makuahine a me ke keiki i ka wā hāpai.

He mea pono nā hua manu no ka makuahine hāpai no ka mea ua waiwai lākou i nā meaolaola e like me nā Omega-3 fatty acids a me ka folate , he mea nui ia no ka ulu ʻana o ke pēpē i loko o ka ʻōpū.

ʻO ka Folate, a i ʻole ka waikawa folic, ma ke ʻano kūikawā, he mea nui ia no ka ulu pono ʻana o ka lolo a me ke kaula kuamoʻo o ka pēpē (neural tube). ʻO ka loaʻa ʻana o ka lawa ʻana o ka folate ma mua a i ka wā hāpai e hiki ke kōkua i ka pale ʻana i nā kīnā hānau koʻikoʻi e like me ka spina bifida . Kōkua pū nā Omega-3 i ka hoʻēmi ʻana i ka pilikia o ka hānau mua ʻana, ka preeclampsia, a me ke kaumaha.

Hiki ke hōʻemi i ka pilikia o ka hahau ʻana

Ua hōʻike ʻia kekahi mau noiʻi e hōʻemi ana ka ʻai ʻana i nā hua manu i ka pilikia o ka hahau ʻana a me nā maʻi puʻuwai. ʻO ka mea nui e hoʻomanaʻo ai, he mea maikaʻi loa nā hua manu ke ʻai ʻia me ke kaulike ma ke ʻano he ʻāpana o ka ʻai kaulike.

E aʻo pono kākou e pili ana i ka meaʻai i loko o nā hua manu.

He meaʻai nui ka hua manu i loko o kahi ʻeke liʻiliʻi. Hiki i ka protein i loko o nā hua manu ke kōkua i ka hōʻemi ʻana i ka pōloli a hoʻomau i ka māʻona no ka manawa lōʻihi. ʻO ka ʻoiaʻiʻo, he kumu protein piha nā hua manu. ʻO ia hoʻi, aia iā lākou nā ʻakika amino koʻikoʻi ʻeiwa, kahi hiki ʻole i ko mākou kino ke hana iā lākou iho.

Eia kekahi, ua waiwai nā hua manu i nā meaʻai e pono ai no ka hana o ka lolo, e like me ka huaora A, ka huaora D, ka huaora B12, riboflavin, folate, hao, selenium, zinc, a me choline .

ʻIke meaʻai keʻokeʻo hua manu

Inā makemake ʻoe e hōʻemi i nā calorie, ka momona, a me ka cholesterol a loaʻa wale nā ​​​​pōmaikaʻi protein o nā hua manu, he koho maikaʻi loa nā keʻokeʻo hua manu. Aia ka momona a me ka cholesterol i loko o ka hua manu i loko o ka yolk.

I ke keʻokeʻo o ka hua manu nui wale nō:

• 4 grams o ka protein
• 55 milligrams o ka sodium
• 6.6 micrograms o ka selenium
• Aia i loko he 53.8 milligrams o ka potassium.

E noʻonoʻo i kēia mau mea i ka wā e kuke ai i nā hua manu

ʻO ka hoʻolapalapa ʻana i nā hua manu ke ala maʻalahi loa e hoʻomākaukau ai iā lākou. Eia kekahi, hiki ke hoʻomākaukau ʻia ma nā ʻano like ʻole, e like me nā omelets, nā hua manu i poa ʻia, a me nā hua manu i kāwili ʻia.

Akā e hoʻomanaʻo, hiki ke ʻokoʻa ka waiwai o nā hua manu ma muli o ke ʻano o ka kuke ʻana. No ka laʻana, ʻo ka hoʻolapalapa ʻana a i ʻole ka poaching e mālama i nā meaʻai ma mua o ka palai hohonu. ʻO ke ala maikaʻi loa e loaʻa ai ka nui o ka meaʻai mai ka hua manu, ʻo ia ke kuke ʻana ma luna o ka wela haʻahaʻa, me ka hoʻohana ʻana i kahi liʻiliʻi o ka ʻaila olakino (e.g. ʻaila niu).