He mea a kākou a pau e makemake ai e ʻai i nā pīni. ʻAʻole anei he mea maikaʻi ke ʻai ʻana i kekahi mau pīni i ko kākou hele wale ʻana, e nānā ana i kahi kiʻiʻoniʻoni, a e kamaʻilio pū ana me nā hoaaloha? Akā, ua noʻonoʻo paha ʻoe i ka maikaʻi o kēia mau pīni ʻono no ko kākou kino, a inā paha he mea ʻino ia i kekahi manawa? I kēia lā, e kamaʻilio kākou e pili ana i nā pono a me nā pōʻino, nā pono olakino, a me nā mea e pono ai kākou e makaʻala.
He aha maoli nā pīnati?
Manaʻo ka poʻe he nui he ʻano nati ka pīnati e like me nā cashews a me nā ʻalemona. Akā, ʻaʻole ia ka hihia maoli. He ʻano legume ka pīnati, ʻo ia hoʻi, no ka ʻohana mea kanu like lākou me ka pī, ka soybeans, a me nā lentil a mākou e ʻai ai. Ua kapa ʻia hoʻi lākou he "Groundnuts." No ka mea, ulu lākou ma lalo o ka honua ma ke ʻano he hua o kahi mea kanu, ma mua o nā lāʻau.
Inā ʻoe e nānā i ka mōʻaukala, ua ʻōlelo ʻia ua hele mai kēia mea kanu pīnati mai ʻAmelika Hema mai. Ua loaʻa pū nā ipu lepo i hana ʻia ma ke ʻano o nā pīnati, he 3,500 mau makahiki paha, ma ia mau wahi. No laila, he meaʻai kahiko loa kēia a he waiwai nui hoʻi.
Nā pono olakino o ka ʻai ʻana i nā pīni
ʻAʻole wale nā pīnati he meaʻai ʻono, he meaʻai nui ia i piha i ka waiwai meaʻai. E nānā kākou i nā pono o nā pīnati i ko kākou kino.
1. Maikaʻi loa no ke olakino o ka puʻuwai
Ke noʻonoʻo mākou i ka "maikaʻi no ka puʻuwai," noʻonoʻo mākou i nā nati e like me nā walnuts a me nā ʻalemona. Akā ua ʻike ʻia e ka noiʻi he like nā pono o nā pīnati.
Waiwai nā pīnati i nā waikawa momona monounsaturated a me polyunsaturated, he mea maikaʻi ia no ko kākou kino. Hoʻemi kēia mau momona "maikaʻi" i ka pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) i loko o ko kākou kino. Kōkua pū lākou i ka hoʻomalu ʻana i ke koko. Hoʻemi kēia i ka pilikia o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ka hahau ʻana. Eia kekahi, kōkua pū nā pīnati i ka hoʻēmi ʻana i ka mumū i loko o ke kino, no ka mea, ʻo kēia mumū kekahi o nā kumu o ka maʻi puʻuwai.
2. Kōkua i ka pohō kaumaha
E noʻonoʻo e pili ana i ia mea, hiki i kekahi e hoʻāʻo nei e hoʻemi i ke kaumaha ke ʻai i nā pīni? ʻO ka pane he "ʻae". Waiwai nā pīni i ka protein a me ka fiber. Hoʻomaopopo kēia iā ʻoe i ka piha ʻana ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia i ka kaohi ʻana i ka ʻai nui ʻana.
Ua hōʻike kekahi mau noiʻi ʻaʻole hiki i ka ʻai ʻana i ka nui o nā pīni i kēlā me kēia lā ke hoʻonui i ke kaumaha. ʻOiaʻiʻo, hiki paha iā ia ke kōkua iā ʻoe e hōʻemi i ke kaumaha.
3. Hoʻemi i ka pilikia o ka maʻi diabetes
He meaʻai haʻahaʻa ka glycemic o nā pīnati. I ka pōkole, ʻaʻole e piʻi aʻe ke kō koko i ka ʻai ʻana i nā pīnati. Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i nā pīnati ke hōʻemi i ka pilikia o ka maʻi diabetes type 2 .
4. Kōkua i ka pale ʻana i ka maʻi kanesa
Nā Antioxidants a me ka resveratrol i loko o nā pīniAia i loko o nā pīnati nā phytochemicals e like me nā catechins. Ua ʻike ʻia e ka noiʻi e kōkua kēia mau mea i ka pale ʻana i ka ulu ʻana o nā hunaola kanesa. Ma ke ʻano kūikawā, ua hōʻike ʻia e hiki i ka poʻe ʻelemakule ke hōʻemi i ka pilikia o kahi ʻano maʻi ʻōpū ('gastric noncardia adenocarcinoma') ma ka ʻai ʻana i nā pīnati a me ka pata pīnati.
5. Hoʻomaikaʻi i ka hana o ka lolo a me ka hoʻomanaʻo
Waiwai nā pīnati i nā meaolaola e like me ka niacin, ka wikamina E, a me ka resveratrol . Hiki i kēia mau mea ke kōkua i ka pale ʻana i ka maʻi Alzheimer . ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka wikamina E mai nā meaʻai kūlohelohe e like me ka pīnati no ka lolo ma mua o ka lawe ʻana iā ia ma ke ʻano pila.
Ka waiwai o ka meaʻai o nā pīnati
He meaʻai maikaʻi nā pīnati. E nānā kākou i nā meaola nui i loko a me kā lākou hana no ko kākou kino.
| ʻAno hānai | Ka lawelawe ʻana i ke kino |
|---|---|
| Pūmua | He mea nui no ka ulu ʻana o nā ʻiʻo a me ka hoʻoponopono ʻana i nā ʻāpana kino. |
| Nā Momona ʻAʻole i Māʻona | Mālama i ka puʻuwai a hoʻemi i nā pae kolesterol maikaʻi ʻole. |
| ʻO ke olonā | Hoʻomaʻalahi ia i ka ʻai ʻana, pale i ka constipation, a hāʻawi i kahi manaʻo o ka piha. |
| Niacin (Niacin - Wikamina B3) | Kōkua i ka hoʻolilo ʻana i ka meaʻai i ikehu. |
| Wikamina E | He antioxidant ikaika. Mālama i nā radical manuahi e hōʻino ana i nā cell. |
| Makenesium | He mea nui no ka kaohi ʻana i ke koko, nā pae kō, a me ka hana a nā ʻiʻo. |
Eia ka ʻike meaʻai no 1 auneke o nā pīni i kālua ʻia me ka maloʻo (e pili ana i 28 grams, ʻo ia hoʻi he 35 pīni no kēlā me kēia lawelawe ʻana):
- Kalori: 180
- Pūmua: 8 grams
- Momona: 15 grams
- ʻO ka fiber: 2 grams
Nā mea e makaʻala ai i ka wā e ʻai ana i nā pīni
ʻOiai ke ʻano o ka pono o nā pīnati, aia kekahi mau manawa e pono ai kākou e makaʻala. ʻAʻole hāʻawi nā pīnati i nā pono like i nā kānaka a pau.
1. ʻAleʻaleʻa Pīnati
ʻO kēia ka mea nui loa. ʻO nā pīnati kekahi o nā maʻi ʻaleka meaʻai maʻamau ma ka honua. No kekahi poʻe, hiki ke koʻikoʻi loa kēia.
| Pae aleri | Nā hōʻailona |
|---|---|
| ʻAlerika laulā | ʻO ka maneʻo, ka luaʻi, ka pehu ʻana o ka maka. |
| ʻAleka koʻikoʻi (Anaphylaxis) | Paʻakikī ka hanu ʻana, nalowale ka ʻike, luaʻi ʻana, hopu ʻana, ʻeha ka umauma, pehu ʻana o ke alelo a i ʻole nā lehelehe, hiamoe nui, poniuniu. |
ʻŌlelo Aʻo: Inā ʻike ʻoe i kekahi o kēia mau hōʻailona ma hope o ka ʻai ʻana i nā pīnati, ʻoiai inā he koʻikoʻi lākou , e hele koke i ka ʻOihana Pilikia (ETU) o ka haukapila . Hiki i kēia ke lilo i mea hoʻoweliweli i ke ola. ʻOiai inā he mau hōʻailona iki kou, e ʻike pono i kāu kauka no ka ʻōlelo aʻo.
2. Nā pilikia ʻōpū
ʻOiai inā ʻaʻole maʻi kekahi poʻe i nā pīni, ʻo ka ʻai nui ʻana hiki ke hoʻonāukiuki i ka ʻōpū a me ka pehu. No laila ʻoi aku ka maikaʻi o ka kaupalena ʻana i kāu ʻai ʻana i ka nui i ʻōlelo ʻia (ma kahi o 1 auneke i kēlā me kēia lā) .
3. Ka lāʻau make i ka meaʻai
I kekahi manawa, inā ʻaʻole mālama pono ʻia nā pīnati, hiki iā lākou ke ulu i nā germs ʻino. Hiki i ka bacteria Salmonella a i ʻole ka fungus Aspergillus flavus ke ulu. No laila, he mea nui e kūʻai i nā pīnati mai nā kumu hilinaʻi a i loko o nā pūʻolo i hoʻopili maikaʻi ʻia.
4. Hoʻohui ʻia ka paʻakai a me ke kō
Ua hoʻohui kekahi mau pīni i loko o ka hale kūʻai i ka nui o ka paʻakai e hoʻonui ai i ko lākou ʻono. Eia kekahi, ua hoʻohui paha ka pata pīni i ka nui o ke kō a me ka paʻakai . ʻAʻole maikaʻi kēia mau mea no ke kino. No laila e heluhelu i ka lepili ma ka pūʻolo a koho i nā huahana me ka paʻakai a me ke kō i hoʻohui ʻole ʻia a i ʻole ʻaʻohe mea iki.
Leka Lawe-Home
- He meaʻai momona loa ka pīnati i waiwai i ka protein, nā momona olakino, nā wikamina, a me nā minelala.
- He mea maikaʻi loa nā pīni no ke olakino o ka puʻuwai, ka kaohi ʻana i ke kaumaha, ka hoʻemi ʻana i ka pilikia o ka maʻi diabetes, a me ka hana o ka lolo.
- ʻAʻole pili i ko lākou ʻono, he mea nui e ʻai pono iā lākou. 30-35 pīnati (1 auneke) i kēlā me kēia lā ua lawa.
- Inā loaʻa iā ʻoe kahi maʻi pīnati, e pale i ka ʻai ʻana iā lākou a pau. E ʻimi koke i ke kōkua lapaʻau inā loaʻa iā ʻoe kekahi mau hōʻailona maʻi.
- I ke kūʻai ʻana i nā pīnati a i ʻole ka pata pīnati mai ka hale kūʻai, e pale i nā mea me ka nui o ka paʻakai a me ke kō i hoʻohui ʻia . E heluhelu pono i ka lepili.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo