Nā waiwai kupaianaha o nā hua paukena: E ʻike hou kākou e pili ana iā lākou, ʻeā?

He nui ka poʻe o kākou e wehe i nā hua a hoʻolei aku iā lākou i ka wā e kuke ai i ka paukena, ʻeā? Akā, ua ʻike anei ʻoe he waiwai liʻiliʻi kēlā mau hua paukena i hoʻolei ʻia i piha i ka waiwai meaʻai. He maikaʻi loa kēia mau hua no ko kākou olakino. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā pono nui o kēia mau hua paukena liʻiliʻi.

He aha kēia mau hua paukena?

I ka ʻōlelo maʻalahi, ʻo ia nā hua ʻai i loaʻa i loko o nā paukena. He pālahalaha lākou, he ʻano oval, a uhi ʻia i ka ʻili kala kirīmi. He ʻōmaʻomaʻo ka ʻiʻo i loko. Ma nā ʻāina he nui, ʻai ʻia lākou i kālua ʻia me ka paʻakai.

Ua ʻike paha ʻoe iā lākou ma nā hale kūʻai i kapa ʻia ʻo "pepitas." He like anei nā hua paukena a me nā pepitas? ʻAʻohe ʻokoʻa nui. ʻO Pepitas ka ʻiʻo ʻōmaʻomaʻo e loaʻa mai ana mai ka wehe ʻana i ka ʻili keʻokeʻo ma luna o nā hua paukena. Hoʻopuka pū kekahi mau ʻano paukena i nā hua me ka ʻole o ka ʻili, i kapa ʻia hoʻi he pepitas.

I ka mōʻaukala, ua hoʻohana ka poʻe ma nā ʻāina e like me Mekiko i nā hua paukena no ka meaʻai a me ka lāʻau lapaʻau no nā makahiki he 7,500. ʻO ke kumu o kēia, ʻo ia ka waiwai nui o kēia mau hua. He waiwai nui lākou i nā momona unsaturated, omega-3s, a me nā minelala e like me ka magnesium .

Nā pono olakino kupaianaha o nā hua paukena

He meaʻai nui nā hua paukena i piha i ka protein, nā momona olakino, nā wikamina, a me nā minelala. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi maʻi e like me ke kanesa. E nānā kākou i nā pono nui.

1. Hoʻemi i ka mumū i loko o ke kino

He waiwai nui nā hua paukena i nā antioxidants. I ka ʻōlelo maʻalahi, pale lākou i nā hunaola o ko mākou kino mai nā maʻi a hōʻemi i ka mumū pono ʻole i loko o ke kino. Inā ʻoe e ʻai iā lākou me ka ʻili, ʻoi aku ka nui o kēia pono no ka mea he waiwai lākou i ka fiber. He mea nui loa kēia no ka pale ʻana i nā maʻi maʻi e like me ka maʻi diabetes a me ka maʻi puʻuwai.

2. Nā waiwai anti-cancer

Ua hōʻike kekahi mau haʻawina hoʻokolohua e hiki i nā hua paukena ke hoʻōki i ka ulu ʻana o nā hunaola maʻi umauma a me ka prostate. Ua ʻike ʻia hoʻi e hiki iā lākou ke hoʻomake i nā hunaola maʻi (kahi hana i kapa ʻia ʻo 'apoptosis'). Manaʻo ʻia kēia ma muli o ke kiʻekiʻe o nā pae antioxidant i loko o kēia mau hua. Eia nō naʻe, pono ka noiʻi hou aku i loko o ke kanaka.

3. He mea maikaʻi no ke olakino prostate i nā kāne

Hoʻonui ʻia ka prostate i nā kāne he nui (benign prostatic hyperplasia, a i ʻole BPH) i ko lākou ʻelemakule ʻana. Hiki i kēia ke hana i nā hōʻailona e like me ka mimi pinepine a me ka incontinence urinary. Hiki i kekahi mau lāʻau lapaʻau Komohana no kēia ʻano ke hana i ka hana moekolohe ma ke ʻano he hopena ʻaoʻao. Eia nō naʻe, ua hōʻike ʻia nā noiʻi e hiki i ka lawe ʻana i 500 milligrams o ka extract hua paukena ʻelua i ka lā ke hōʻemi i nā hōʻailona BPH a hoʻomaikaʻi i ke ʻano o ke ola.

4. Mālama i ke olakino o ka puʻuwai

Waiwai nā hua paukena i ka magnesium . Kōkua kēia i ka kaohi ʻana i ke koko. Ua hōʻike ʻia ka ʻai ʻana i ka meaʻai waiwai i ka magnesium e hōʻemi i ka pilikia o ka hahau ʻana a me ka make mai ka maʻi puʻuwai. Eia kekahi, hoʻonui nā antioxidants i loko o kēia mau hua i nā pae o ka nitric oxide i loko o ko mākou kino. Kōkua kēia mole i ka mālama ʻana i ko mākou mau kīʻaha koko i palupalu a olakino, a me ka mālama ʻana i ke kahe koko maikaʻi.

5. Hoʻoulu i ka hiamoe mālie

ʻO ka ʻai ʻana i kekahi mau hua paukena ma mua o ka hiamoe ʻana e hiki ke kōkua iā ʻoe e hiamoe maikaʻi i ka pō. Loaʻa maoli i loko o nā hua paukena ka amino acid tryptophan e hoʻoulu ai i ka hiamoe. Loaʻa pū kekahi iā lākou nā minelala e like me ka zinc, ke keleawe, a me ka selenium, hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka lōʻihi a me ka maikaʻi o kāu hiamoe.

6. Hiki ke hoʻomaikaʻi i ka helu sperm

Ma kahi noiʻi e hoʻohana ana i nā ʻiole i nalowale ko lākou hiki ke hana i ka sperm ma muli o ka chemotherapy, ua hoʻihoʻi ka extract o ka hua paukena i ka hana sperm i kekahi ʻano. Pono ka noiʻi hou aku e hoʻoholo pehea e pili ai kēia i kānaka.

He aha ka waiwai o ka meaʻai o nā hua paukena?

He meaʻai nui nā hua paukena. Eia ka meaʻai no kahi o ʻelua punetēpē (1 auneke a i ʻole 28 grams).

Eia kekahi, he kumu maikaʻi nō hoʻi ia o nā minelala koʻikoʻi e like me ka phosphorus, potassium, magnesium, calcium, hao, a me ka zinc. Eia nō naʻe, e hoʻomanaʻo he haʻahaʻa loa ka nui o ka fiber o nā pepitas i ʻili ʻia, ʻoiai ʻo ka hapa nui o ka fiber aia i loko o ka ʻili.

Pehea e ʻai ai i nā hua paukena? He aha ke ala maikaʻi loa?

E ʻeli i nā hua mai ka paukena a holoi maikaʻi iā lākou e wehe i nā ʻāpana pipili. A laila hiki iā ʻoe ke ʻai maka iā lākou, a i ʻole hiki iā ʻoe ke kālua iā lākou i loko o ka umu 300°F (150°C) me kahi ʻaila ʻoliva liʻiliʻi no 30-40 mau minuke. ʻO ka kālua ʻana iā lākou e maʻalahi ai ka ʻeli ʻana, hoʻonui i nā pae antioxidant, a hoʻonui i ka ʻono.

ʻO ke ala olakino loa

Aia i loko o nā hua paukena kahi kemika i kapa ʻia ʻo ka waikawa phytic . Pale kēia i ke kino mai ka omo ʻana i nā minelala e like me ka hao a me ka zinc mai nā meaʻai a mākou e ʻai ai. No laila, ʻo ke ala maikaʻi loa e hōʻemi ai i kēia waikawa phytic, ʻo ia ka hoʻomohu ʻana a i ʻole ka hoʻoulu ʻana i nā hua ma mua o ka ʻai ʻana iā lākou.

• No ka hoʻomoʻa ʻana: E holoi maikaʻi i nā hua, e hoʻokomo i loko o ke pola, a hoʻohui i ka wai a uhi ʻia nā hua. (ʻO ka nui o ka wai he 2-3 manawa o ka nui o nā hua). E hoʻomoʻa iā lākou i ka mahana o ka lumi no 1-4 mau hola. A laila e kānana i ka wai a ʻai maka a palai paha.
• No ka ʻōpuʻu ʻana: Ma hope o ka hoʻomoʻa ʻana e like me ka mea i ʻōlelo ʻia ma luna, e kānana i ka wai a hoʻohui hou i ka wai hou a waiho no 8-12 mau hola. Ke pehu ka ʻili o nā hua a me he mea lā e ʻōpuʻu ana, e kānana i ka wai a hoʻohana.

Hiki iā ʻoe ke hoʻohana i nā hua i hoʻomākaukau ʻia ma kēia ʻano i loko o nā salakeke, nā sopa, ka yogurt, a i ʻole he meaʻai māmā wale nō.

Aia kekahi mau hopena ʻaoʻao? Nā mea e makaʻala ai

Ma keʻano laulā, he palekana loa nā hua paukena, akā aia kekahi mau mea e pono ai ʻoe e makaʻala.

• Nā maʻi ʻaleka:He mea kākaʻikahi nā hopena maʻi i nā hua paukena, akā ʻaʻole ia he mea ʻole. Inā ʻike ʻoe i nā hōʻailona e like me ka maneʻo, ka pehu ʻana, ka luaʻi ʻana, a i ʻole ka paʻakikī o ka hanu ʻana i loko o ka waha a i ʻole ka puʻu, e ʻimi koke i ke kōkua lapaʻau.
• Nā Hana Lāʻau Lapaʻau: Loaʻa i nā hua paukena ka nui o ka wikamina K, omega-3, a me ka magnesium. Hiki i kēia mau mea ke hoʻopilikia i ke koko a me ke kāpili ʻana o ke koko. Inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko (e.g., Warfarin), nā lāʻau koko kiʻekiʻe, a i ʻole nā ​​diuretics, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i nā hua paukena i kāu papaʻai maʻamau.
• ʻŌpū ʻeha: He ʻono kēia mau mea a makemake paha ʻoe e ʻai nui i ka manawa hoʻokahi. Eia nō naʻe, no ka mea he kiʻekiʻe lākou i ka fiber, ʻo ka ʻai nui ʻana i ka manawa hoʻokahi hiki ke hōʻeha i ka ʻōpū, ka pehu ʻana, a i ʻole ka maʻi pākī. No laila e ʻai pono i ka nui i ʻōlelo ʻia i kēlā me kēia lā (ma kahi o hoʻokahi a ʻelua paha punetēpē).