Ua ʻike mākou a pau i nā pua nānālā i ka pua piha, ʻeā? Ua like ia me ka nānā ʻana i ka lā. Akā, ua ʻike anei ʻoe ʻo nā hua liʻiliʻi e ulu ana i loko o kēlā pua nani, nā hua nānālā, he meaʻai maikaʻi loa ia me nā pono olakino kupaianaha. Hiki ke ʻai ʻia kēia mau mea ma ke ʻano he meaʻai māmā a i ʻole e hoʻohui ʻia i kā mākou meaʻai. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā pono nui i hūnā ʻia i loko o kēia mau hua liʻiliʻi.
No ke aha he mea maikaʻi loa nā hua pua nani no ko mākou kino?
I ka ʻōlelo maʻalahi, he meaʻai maikaʻi nā hua pua nānālā. Hiki i nā huaora, nā minelala, a me nā momona olakino i loko o ia mau mea ke kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi koʻikoʻi e like me ke koko kiʻekiʻe a me ka maʻi puʻuwai. E nānā kākou i ko lākou mau pono nui.
1. Hoʻemi i ka mumū i loko o ke kino
ʻO ia ka mumū liʻiliʻi a ʻike ʻole ʻia e kū mai ana i loko o ko kākou kino e alakaʻi hope ai i nā maʻi nui e like me ka maʻi diabetes a me ka maʻi puʻuwai. E noʻonoʻo e ʻā ana kou kino e like me ke ahi liʻiliʻi ma nā wahi like ʻole. ʻO ia wale nō ka mumū.
Waiwai nā hua pua nānālā i nā hui anti-inflammatory ikaika e like me ka huaora E a me nā flavonoids , e kōkua ana i ka hōʻemi ʻana i ka mumū i loko o ke kino. Ua ʻike kekahi mau noiʻi ʻo ka poʻe e ʻai ana i nā nati e like me nā hua pua nānālā ʻelima a ʻoi aku paha i ka pule he haʻahaʻa nā pae o nā māka mumū i loko o ko lākou kino.
2. He hoaaloha maikaʻi loa ma ka puʻuwai
I mea e ola ai ko kākou mau puʻuwai, pono kākou e makaʻala loa i nā ʻano momona a kākou e ʻai ai. Loaʻa i nā hua pua nānālā nā momona "maikaʻi" i maikaʻi no ka puʻuwai. ʻO ke kikoʻī, ka momona polyunsaturated a me ka momona monounsaturated .
Kōkua kēia mau momona maikaʻi i ka hoʻemi ʻana i nā pae o ka cholesterol maikaʻi ʻole (LDL cholesterol) i loko o ke koko a kōkua i ka mālama ʻana i nā pae o ka cholesterol maikaʻi (HDL cholesterol) ma ka pae kūpono. Ua like ia me ka hoʻomaʻemaʻe ʻana i ko kākou mau kīʻaha koko.
No laila, ʻo ka hoʻohui ʻana i nā hua pua nānālā i kāu meaʻai i kēlā me kēia manawa hiki ke hōʻemi i ka pilikia o nā maʻi e like me ka maʻi cardiovascular, ka cholesterol kiʻekiʻe, a me ke koko kiʻekiʻe.
3. Hoʻoikaika i ka ʻōnaehana pale
I mea e pale ai iā kākou iho mai nā maʻi, pono kākou e loaʻa kahi ʻōnaehana palekana maikaʻi. ʻO nā hua pua nānālā kahi meaʻai e hāʻawi ai i kēia i ka hoʻoikaika maoli. No ka mea, aia i loko o lākou ka zinc a me ka selenium, ʻelua mau meaʻai e pono ai no ko kākou palekana.
- Zinc: He mea nui ka zinc no ke kūkulu ʻana a me ka mālama ʻana i nā hunaola pale i loko o ko mākou kino.
- Selenium: Hoʻemi kēia i ka mumū i loko o ke kino, kōkua i ka hakakā ʻana i nā maʻi, a hoʻoulu i ka pale ʻana.
No laila, inā loaʻa pinepine iā ʻoe ke anu a me ke kuni, he mea naʻauao ke hoʻohui i kekahi mau hua pua nānālā i kāu meaʻai.
4. Hāʻawi i ka ikehu maikaʻi i ke kino
ʻO wai ka mea makemake ʻole e hana i ka lā a pau me ka luhi ʻole a me ka ikehu maikaʻi? ʻO ka nui o ka protein i loko o nā hua pua nānālā e kōkua i ka hāʻawi ʻana i ka ikehu i ke kino. ʻAʻole wale ia, akā aia pū kekahi meaʻai i kapa ʻia ʻo Vitamin B1 , ʻo ia hoʻi ka thiamin .
Kōkua kēia wikamina B1 i ka hoʻololi ʻana i ka meaʻai i ikehu. Eia kekahi, hoʻomaikaʻi ka selenium a mākou i kamaʻilio ai ma mua i ke kahe koko a kōkua i ka lawe ʻana i ka oxygen i nā ʻāpana āpau o ke kino. Hoʻemi kēia i ka luhi a hoʻomaha iā ʻoe.
Pehea nā waiwai meaʻai o nā hua pua nānālā?
E nānā kākou i ka waiwai o ka meaʻai o kēia mau hua liʻiliʻi ma kahi papa. E hoʻomanaʻo, ʻo kēia ka mea i loko o ke kīʻaha (¼ kīʻaha) o nā hua pua nānālā maloʻo i kālua ʻia, me ka ʻole o ka paʻakai i hoʻohui ʻia.
| ʻĀpana meaʻai | Ka nui |
|---|---|
| Nā Kalori | 207 |
| Pūmua | 5.8 grams |
| Momona | 19 grams |
| Nā kalapona | 7 grams |
| ʻO ke olonā | 3.9 grams |
| Eia kekahi, loaʻa i loko o ia mea nā huaora a me nā minelala koʻikoʻi: | |
| ʻO ka wikamina E, ka wikamina B1, ka wikamina B6, ka hao, ke keleawe, ka selenium, ka manganese, ka zinc a me ka potasiuma. | |
ʻO ka mea nui loa! ʻOiai he mea momona loa nā hua pua nānālā, he kiʻekiʻe iki nō hoʻi ko lākou i nā calorie. No laila , he mea nui loa ka kaohi ʻana i ka nui o ka ʻai ʻana. Ua lawa ka ʻai ʻana i hoʻokahi kīʻaha i ka manawa.
ʻAi kekahi poʻe i nā hua ma ka ʻili ʻana iā lākou a hoʻokomo i loko o ko lākou waha, kahi mea e kōkua ai iā lākou e kāohi i kā lākou ʻai ʻana. Eia nō naʻe, ʻo nā hua i kūʻai ʻia ma ka hale kūʻai e waiho mau ana i loko o ka pūpū he nui ka paʻakai i hoʻohui ʻia iā lākou . Inā he kanaka ʻoe e noʻonoʻo ana i ka paʻakai, ʻoi aku ka maikaʻi o ke koho ʻana i nā hua i kapa ʻia ʻo "unsalted," ʻo ia hoʻi, ʻaʻohe o lākou paʻakai.
Pehea mākou e hoʻohui ai i kēia mau mea i ka meaʻai?
He mea maʻalahi loa kēia. Hiki ke ʻai maka ʻia nā hua pua nānālā a i ʻole i kālua ʻia. Inā he pūpū ma waho, e wāwahi mālie i ka pūpū me kou mau niho a ʻai i loko. ʻAʻole maikaʻi ke ʻai i ka pūpū, pono e wehe ʻia.
ʻAʻole wale kēlā, hiki iā ʻoe ke hoʻohui i kēia mau mea i kāu papaʻai o kēlā me kēia lā. Eia kekahi mau manaʻo:
- E kāpīpī i kekahi ma luna o ka salakeke āu e hana nei.
- E ho'āʻo e hoʻohui i kahi mea liʻiliʻi i ka gotukola sambol a i ʻole kathurumurunga mallum , he mea kupaianaha.
- E kāwili pū me kāu ʻoats kakahiaka.
- E hōʻoia e hoʻohui i ia i ka wā e hana ai i kahi mea e like me ka trail mix .
- Inā ʻoe e hana ana i nā mea e like me nā burgers veggie , e hoʻohui iā lākou i ka hui.
- E kāpīpī ma luna i ka wā e hana ai i nā huahana berena e like me nā keke a me nā bun.
- E hoʻohana i ka pata pīnati a me ka pata pua nānālā .
Inā ʻoe e hopohopo nei no kou olakino, ʻo ka hoʻohui ʻana i kahi mea liʻiliʻi e like me kēia i kāu papaʻai hiki ke hana i kahi ʻokoʻa nui. Akā e hoʻomanaʻo, inā he mau maʻi kūikawā kou, he mea naʻauao ke kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i kahi mea hou e like me kēia i kāu papaʻai.
Leka Lawe-Home
- He meaʻai momona loa nā hua pua nānālā e waiwai ana i ka wikamina E, zinc, selenium, a me nā momona olakino no ka puʻuwai.
- ʻO ka ʻai mau ʻana i kēia mau mea e kōkua i ka hōʻemi ʻana i ka mumū i loko o ke kino, mālama i ke olakino o ka puʻuwai, a hoʻoikaika i ka ʻōnaehana pale.
- No ka mea, he kiʻekiʻe nā calorie o nā hua pua nānālā, e pale i ka ʻai ʻana i ka nui i ka manawa hoʻokahi. Ma kahi o hoʻokahi kīʻaha i ka lā ua lawa ia.
- He mea olakino ke koho ʻana i nā hua pua nānālā me ka paʻakai ʻole ma kahi o nā mea i hoʻopili ʻia me ka nui o ka paʻakai.
- Hiki iā ʻoe ke hoʻohui maʻalahi i kēia mau mea i kāu mau salakeke, sambals, oats, a i ʻole nā kīʻaha ʻē aʻe e ʻohi ai i kā lākou mau pono.
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