ʻO nā waiwai kupaianaha o kēia mau nati liʻiliʻi! (Hazelnuts) - e ʻike kākou?

Ua ʻike mākou a pau i nā ʻano nati like ʻole ke hele mākou i ka hale kūʻai. E like me nā cashews, nā pīnati, a me nā ʻalemona, he ʻano nati ʻono a olakino hoʻi nā hazelnuts. Ua ʻai paha ʻoe iā lākou me ke kokoleka. Ua like lākou me kahi pōpō liʻiliʻi, e like me ka nui o ke kinikini nui. Ke ʻai maka ʻia, he ʻano ʻūlū ko lākou me kahi uhi 'chili'. Akā, ʻaʻole liʻiliʻi nā pono olakino i hūnā ʻia i loko o kēia mau nati liʻiliʻi. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ka maikaʻi o kēia mau nati kupaianaha i kapa ʻia ʻo hazelnuts no ko mākou kino.

He aha nā pono olakino nui o nā hazelnuts?

ʻAʻole wale nā ​​​​Hazelnuts he meaʻai māmā ʻono. He ala maikaʻi loa lākou e loaʻa ai ka protein mea kanu a hāʻawi i ko mākou kino i kahi hoʻonui wikiwiki o ka ikehu. Eia kekahi, he nui nā pono ʻē aʻe. E nānā kākou i nā pono nui.

1. Kōkua i ka mālama ʻana i kou puʻuwai olakino

E noʻonoʻo e pili ana i ia mea, ua like ko kākou puʻuwai me ka mīkini i loko o ko kākou kino. No laila, pehea ke koʻikoʻi o ka mālama pono ʻana iā ia? He meaʻai waiwai nā hazelnuts i nā waikawa momona Omega-3 . Ua like kēia mau Omega-3 me ka hoaaloha maikaʻi loa o ka puʻuwai. Ua ʻike ʻia e ka noiʻi he hiki kupaianaha ko lākou e hōʻemi i ka pilikia o ka maʻi puʻuwai.

ʻAʻole wale ia, aia i loko o nā hazelnuts ka nui o nā antioxidants ikaika. I ka ʻōlelo maʻalahi, hoʻemi kēia mau antioxidants i ka hōʻino ʻana i nā cell i loko o ko mākou kino, ʻo ia hoʻi, ke kaumaha oxidative . ʻO kēia kaumaha oxidative ka mea e kōkua ai i nā maʻi e like me ke koko kiʻekiʻe. Kōkua nā pūhui phenolic i loko o nā hazelnuts i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole i loko o ko mākou kino a kāohi i ka mumū pono ʻole i loko o ke kino. Ke hui pū ʻia kēia mau mea a pau, hauʻoli a olakino ko mākou puʻuwai.

2. Hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa

Hoʻoweliweli mai ka huaʻōlelo kanesa iā mākou. E like me kā mākou i kūkākūkā ai ma mua, hiki i ka hoʻonui ʻia ʻana o ke kaumaha oxidative ke hoʻonui i ka pilikia o ka hoʻomohala ʻana i kekahi mau ʻano kanesa. Hiki i nā enzymes antioxidant e like me ka manganese superoxide dismutase, i loaʻa i loko o nā hazelnuts, ke kōkua i ka hōʻemi ʻana i kēia kaumaha oxidative a kaohi i ka pilikia o ka maʻi kanesa.

Eia kekahi, he kumu nui nā hazelnuts o nā pūhui kemika i kapa ʻia ʻo proanthocyanidins , i manaʻoʻiʻo ʻia e kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa. Ua hōʻike nā haʻawina hoʻāʻo a me nā holoholona e hiki i kēia mau pūhui ke kōkua i ka pale ʻana a me ka mālama ʻana i kekahi mau ʻano maʻi kanesa. ʻOiai pono ka noiʻi hou aku e ʻike inā like kēia mau hopena i nā kānaka, he mea hoʻohiki nui kēia mau ʻike mua.

E nānā kākou i nā meaʻai i loko o nā hazelnuts.

ʻAʻohe cholesterol iki o nā hazelnuts. Akā, aia i loko o lākou nā momona olakino e like me ka omega-3, he mea maikaʻi ia no ka puʻuwai. Hāʻawi kēia i ko mākou kino i ka ikehu maikaʻi.

Eia kekahi, he hale waihona nā hazelnuts o nā huaora a me nā minelala. Eia nā mea i loko:

• Wikamina E
• Thiamine (wikamina B1)
• Makenesium
• Keleawe
• Manganese
• Wikamina B6
• Folate
• ʻO ka phosphorus
• Potasiuma
• Zinc (Tuttanagam)

He mea nui kēia mau mea a pau no nā ʻano hana like ʻole i loko o ko mākou kino.

He mea maikaʻi anei ke ʻai i ka nui āu e makemake ai no ka mea he mea maikaʻi ia nou? - E makaʻala kākou i ka nui!

He mea nui loa kēia. ʻO nā nati e like me nā hazelnuts he 80% ka momona. ʻOiai ʻo ka hapa nui o kēia mau mea he mau momona olakino, he mea nui e hoʻomanaʻo he pālua ka nui o nā calorie i loko o kahi gram o ka momona ma mua o kahi gram o nā kalapona a i ʻole ka protein.

ʻO ia hoʻi, inā ʻoe e ʻai i ka nui o nā hazelnuts, hiki iā ʻoe ke hoʻohui i ka nui o nā calorie i kou kino me ka ʻike ʻole. No laila, he mea nui loa ia e makaʻala i ka nui āu e ʻai ai. ʻO ka mea maikaʻi loa, ʻo ia ke ana i ka nui āu e pono ai no ka lā, e like me ke kīʻaha liʻiliʻi, ma mua o ka ʻai ʻana i kahi ʻeke o nā hazelnuts i hoʻokahi manawa. A laila hiki iā ʻoe ke hauʻoli i kēia meaʻai momona me ka kaohi.

ʻO kekahi mea ʻē aʻe, hiki ke nalowale nā ​​​​pono olakino o kēia mau nati inā ua uhi nui ʻia lākou me ke kō, kokoleka, a paʻakai paha. Inā ʻoe e ʻai ana i nā hazelnuts no ko lākou mau pono olakino, e hoʻāʻo e noho mamao mai ka kokoleka a me nā mea paʻakai i ka hiki a ʻai iā lākou i ko lākou ʻano maoli.

Pehea e hoʻohui ai i nā hazelnuts i kāu meaʻai?

Hiki ke ʻai maka ʻia nā hazelnuts hou ma ka ʻili ʻana iā lākou a me ka ʻai ʻana i nā hua i loko. Akā hiki iā ʻoe ke hoʻohui iā lākou i kāu mau meaʻai o kēlā me kēia lā. E hoʻohui kēia i kahi ʻono kū hoʻokahi a me ka meaʻai i ka meaʻai. He mea maikaʻi nā hazelnuts me nā mea e like me ke kokoleka, nā fiku, nā maiʻa, a me ke caramel.

Eia kekahi mau kīʻaha ʻono hiki iā ʻoe ke hana me ka hoʻohana ʻana i nā hazelnuts:

• Nā bisiketi a me nā kuki
• Nā ʻano berena
• Nā Muffins
• Keke hua
• Nā Brownies
• Nā salakeke (hiki ke haehae ʻia i mau ʻāpana a kāpīpī ʻia ma luna)
• ʻO kekahi mau ʻano sopa
• Hiki iā ʻoe ke hoʻohui i kahi mea liʻiliʻi i kā mākou oatmeal a i ʻole yogurt.

Inā he mau hopohopo kāu e pili ana i ka hoʻohui ʻana i kahi mea e like me kēia i kāu papaʻai, ʻoiai inā he mau pilikia olakino ʻē aʻe kou, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ia mea.