Ua ʻike anei ʻoe e pili ana i kēia meaʻai momona ʻono? E kamaʻilio kākou e pili ana i nā nati pecan!

Makemake mākou a pau e ʻai i nā nati e like me nā cashews, nā pīnati, a me nā ʻalemona, ʻeā? He mea maikaʻi kēia no ka wā e pōloli iki ana ʻoe, a i ʻole makemake wale e ʻai i kahi mea ʻono. Akā i kēia manawa, aia kekahi ʻano nati ma ko mākou ʻāina i lohe ʻole ʻia e ka poʻe he nui, akā ua piha ia i ka meaʻai a he mau pono olakino kupaianaha. ʻO ia nā nati pecan. ʻOiai ke ʻano like me ka walnut i ka nānā mua ʻana, ʻokoʻa kona ʻono a me nā waiwai. No laila i kēia lā, e kamaʻilio kākou e pili ana i kēia momi meaʻai liʻiliʻi.

He aha kēia mau nati pecan?

I ka ʻōlelo maʻalahi, ʻo ka pecans ka hua o kahi ʻano lāʻau kūikawā e ulu ana ma nā ʻāina e like me ʻAmelika Hui Pū ʻIa a me Mekiko. E like me nā cashews ma ko mākou ʻāina, makemake ka poʻe he nui iā lākou ma muli o ko lākou ʻono palupalu a me ka pata a me ka ʻono maoli.

Akā, ʻaʻole ia e pili ana i ka ʻono wale nō, he hale meaʻai hoʻi ia. Piha i nā wikamina, nā minelala, ka protein, nā momona olakino , a me ka fiber. Eia kekahi, ʻaʻohe cholesterol o nā pecans maka, ʻaʻohe sodium, a he liʻiliʻi loa nā kalapona.

Nā pono olakino kupaianaha o ka ʻai ʻana i nā pecans

ʻO ka hui pū ʻana o ka protein, nā momona maikaʻi, a me ka fiber i loaʻa i loko o kēia mau hua liʻiliʻi ʻaʻole wale nō e hāʻawi i ka ikehu i ko mākou kino, akā e kāohi pū i ka pōloli a hoʻomāʻona iā mākou no ka manawa lōʻihi.

He hoaaloha maikaʻi loa ma ka puʻuwai

He meaʻai waiwai ka pecans i ka calcium, magnesium, a me ka potassium . Hana pū kēia mau meaʻai ʻekolu e kōkua i ka kaohi ʻana i ko mākou koko.

Ua ʻike ʻia kahi noiʻi hou nei he haʻahaʻa loa ka pae o ka cholesterol maikaʻi ʻole o ka poʻe i ʻai i ka pecans i kēlā me kēia lā ma mua o ka poʻe i ʻai ʻole.

Kōkua i ka kaohi ʻana i ka maʻi diabetes

He meaʻai maikaʻi loa nā pecans no ka poʻe me ka maʻi diabetes no ka mea he haʻahaʻa loa ko lākou glycemic index . ʻO ia hoʻi, ʻo ka ʻai ʻana iā lākou ʻaʻole ia e hoʻoulu i ka piʻi koke ʻana o ke kō koko.

ʻAʻole wale ia, inā ʻoe e ʻai i kekahi mau pecans me kahi meaʻai glycemic index kiʻekiʻe e like me ka laiki, e kōkua pū lākou i ka kaohi ʻana i ka wikiwiki o ka hoʻokiʻekiʻe ʻana o kēlā meaʻai i kou kō koko. Eia kekahi, ʻo ka ʻai ʻana i kekahi mau pecans i ka wā pōloli hiki ke kōkua iā ʻoe e māʻona, no laila hiki iā ʻoe ke kaohi i kāu ʻai ʻana i nā meaʻai kiʻekiʻe i ke kō.

Hoʻomaha mai ka ʻeha hui (Arthritis)

Loaʻa i nā pecans nā waikawa momona omega-3 . Hiki i kēia mau mea ke hōʻemi i ka pehu a me ka mumū i loko o ke kino. No laila, hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka ʻeha i hoʻokumu ʻia e nā maʻi hono e like me ka arthritis. Eia kekahi, ʻo nā meaʻai e like me ka magnesium, calcium, vitamin E, a me ka zinc e kōkua pū i kēia waiwai hōʻemi pehu.

E mālama iā ʻoe iho mai nā maʻi.

He mau meaʻai koʻikoʻi ka wikamina A, ka wikamina E, a me ka zinc no ka mālama ʻana i ko kākou ʻōnaehana pale kino. Waiwai nā pecans i nā mea ʻekolu. Loaʻa pū iā lākou ka folate, kahi e kōkua ai i ka pale ʻana i ka hōʻino ʻana o ka DNA e hiki ai ke alakaʻi i nā hunaola maʻi kanesa.

He meaʻai waiwai nā pecans i nā antioxidants . Ua like nā antioxidants me nā koa liʻiliʻi e pale iā mākou mai nā radical manuahi e hōʻino ana i kā mākou mau cell. ʻO kēia hōʻino cell ke kumu o nā maʻi koʻikoʻi e like me Alzheimer's, Parkinson's, a me ke kanesa.

E makaʻala i kēia mau mea i ka wā e ʻai ana i nā pecans.

ʻOiai he mea maikaʻi, ʻaʻole maikaʻi ka nui o kekahi mea. Aia kekahi mau mea e pono ai mākou e makaʻala i ka wā e ʻai ai i nā pecans.

• Nā maʻi ʻaleka: E like me nā nati āpau, hiki i nā pecans ke hoʻoulu i nā maʻi ʻaleka i kekahi poʻe. Inā he maʻi ʻaleka kou i nā nati ʻē aʻe, e makaʻala ma mua o ka ʻai ʻana i nā pecans. Inā pono, e nīnau i kāu kauka .
• Nā pilikia hoʻoheheʻe ʻana: Kiʻekiʻe ka fiber i nā pecans. ʻOiai he mea maikaʻi kēlā, ʻo ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hoʻoulu i ka pehu ʻana, ka ʻōpū ʻeha, a me ke kinoea. No laila, e hoʻohui i kahi liʻiliʻi i kāu papaʻai o kēlā me kēia lā.
• E makaʻala i ka nui o ka ʻāpana: ʻOiai aia nā momona olakino i loko o nā pecans, he kiʻekiʻe iki nō hoʻi ko lākou mau calorie. No laila, inā ʻoe e nānā ana i kou kaumaha, e makaʻala i ka nui o ka ʻāpana. Ua lawa ka 19 pecans (ma kahi o hoʻokahi auneke) i kēlā me kēia lā .
• E makaʻala i nā pecans i hana ʻia: Hiki i nā pecans i kūʻai ʻia ma ka hale kūʻai, i hoʻopili ʻia, i paʻakai ʻia, a i kālua ʻia paha i ke kō ke hoʻopiha i nā calorie pono ʻole a me nā momona maikaʻi ʻole. E koho i nā pecans maka i nā manawa hiki.

Pehea e hoʻohui ai i nā pecans i kāu papaʻai?

He mea maʻalahi loa kēia e hoʻohui i ka meaʻai.

• Ma kahi o ka ʻai ʻana i nā biscuits a me nā ʻuala ʻuala i ka wā tī awakea, e ʻai i kekahi mau pecans.
• E kāpīpī iki ma luna o kāu ʻoats kakahiaka, salakeke, a i ʻole yogurt. Hoʻohui ia i ka ʻono a me nā pono.
• I ka hana ʻana i nā pancakes, muffins, a i ʻole nā ​​​​keke, e hoʻāʻo e hoʻohui i kekahi mau ʻāpana pecan ma kahi o nā ʻāpana kokoleka.
• Hoʻonui ʻia ka ʻono ke kālua iki ʻia kēia.

E like me kāu e ʻike ai mai ka papa ma luna, he pono kūikawā ko kēlā me kēia ʻano nati. He kiʻekiʻe ka protein i loko o nā ʻalemona, he kiʻekiʻe ka omega-3s i loko o nā walnuts, a he kiʻekiʻe ka antioxidants a me nā momona olakino puʻuwai i nā pecans. No laila, ʻoi aku ka maikaʻi o ka hoʻololi ʻana ma waena o kēia mau ʻano a hoʻohui iā lākou i kāu meaʻai i nā nui kūpono.