E pālahalaha ma luna o kahi ʻāpana berena, a i ʻole me kahi biscuit... Ua lilo ka pata pīnati i meaʻai kaulana loa i ko mākou mau home. Makemake nui nā kamaliʻi ʻōpio iā ia. Akā he maikaʻi anei ia no ke kino a me ka ʻono? Wahi a kekahi e hoʻonui ai i ke kaumaha, ʻōlelo kekahi he maikaʻi ia no ka puʻuwai. He aha ka mea maoli o kēia moʻolelo? E kamaʻilio kākou e pili ana i kēia lā me ka pololei a me ka maʻalahi.
I ka ʻōlelo maʻalahi, he aha ka pata pīnati?
He mea maʻalahi loa ia. He ʻūpā mānoanoa ka pata pīnati i hana ʻia ma ka wili ʻana i nā pīnati i kālua maikaʻi ʻia. He meaʻai kaulana loa ia a waiwai i ka protein ma ka honua holoʻokoʻa.
Akā eia kekahi mea e pono ai kākou e makaʻala loa. ʻAʻole like nā ʻōmole pata pīnati a pau ma ka hale kūʻai. Hoʻohui kekahi mau ʻoihana i nā mea e like me ke kō, ka ʻaila mea kanu, a me nā momona trans e hoʻonui i ka ʻono a mālama iā ia. Hiki i kēia mau mea ke hōʻemi i ka maikaʻi maoli o ka pata pīnati.
No laila, i ke koho ʻana i ka pata pīnati, e heluhelu pono i ka lepili . ʻOi aku ka maikaʻi o ke koho ʻana i kahi ʻano "maoli" ʻaʻohe mea i hoʻohui ʻia iā ia, me nā pīnati wale nō a me kahi paʻakai liʻiliʻi.
E nānā kākou i ka meaʻai i loko o ka pata pīnati.
ʻO ka nui o ka meaʻai o ʻelua punetēpē (ma kahi o 32 grams) o ka pata pīnati maoli e like me kēia.
| ʻĀpana meaʻai | ka nui ( kokoke ) |
|---|---|
| Nā Kalori | 190 |
| Pūmua | 8 grams |
| Momona | 16 grams |
| Nā kalapona | 7 grams |
| ʻO ke olonā | 3 grams |
| kōpaʻa | 1 gram (i nā ʻano kūlohelohe) |
Eia kekahi, ʻo ka pata pīnati he kumu maikaʻi ia o nā huaora a me nā minelala e like me:
- Wikamina E
- Niacin ( wikamina B3 )
- Manganese
- Wikamina B6
- Makenesium
- Keleawe - He mea nui loa kēia no ke olakino o ko kākou iwi, ka ʻōnaehana pale, a me nā kīʻaha koko .
Nā pono olakino o ka ʻai ʻana i ka pata pīnati
Inā koho ʻoe i ka nui kūpono a me ke ʻano kūpono, he nui nā pono o ka pata pīnati no ko mākou kino.
Maikaʻi no ke olakino o ka puʻuwai
ʻO kekahi o nā ʻano momona nui i loko o ka pata pīnati ʻo ia ka waikawa oleic . ʻO kēia nā ʻano momona "maikaʻi". Kōkua lākou i ka mālama ʻana i nā pae cholesterol maikaʻi (HDL) a hoʻemi i ka cholesterol maikaʻi ʻole (LDL). Kōkua pū lākou i ka hoʻomalu ʻana i ke koko a me nā pae kō koko . Kōkua kēia mau mea a pau i ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai .
Hoʻemi i ka pilikia o ka maʻi diabetes
Ua hōʻike ʻia e ka noiʻi hiki i nā waikawa momona omega-6, e like me ka waikawa oleic, i loaʻa i ka pata pīnati ke hōʻemi i ke kū'ē ʻana o ka insulin i loko o ke kino. I ka ʻōlelo maʻalahi, ʻoi aku ka maikaʻi o kēia no kā mākou mau cell e hoʻohana i ke kō. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi diabetes.
Nā waiwai anti-cancer
He meaʻai waiwai ka pata pīnati i nā antioxidants. ʻO ka mea nui he hui i kapa ʻia ʻo resveratrol . Kōkua kēia mau antioxidants i ka pale ʻana a me ka hoʻoponopono ʻana i nā pōʻino i nā ʻāpana o ko mākou kino. Hiki paha i kēia ke hōʻemi i ka pilikia o ka loaʻa ʻana o nā maʻi maʻi e like me ke kanesa.
He kōkua anei ia i ka kaohi ʻana i ke kaumaha?
Manaʻo ka poʻe he nui e hoʻonui ke kaumaha o ka ʻai ʻana i ka pata pīnati. He kiʻekiʻe ia i nā calorie, akā aia nā momona olakino, protein, a me ka fiber. Kōkua kēia mau meaʻai iā ʻoe e māʻona ma hope o ka ʻai ʻana i kahi liʻiliʻi. Hiki i kēia ke kōkua iā ʻoe e kāohi i kāu ʻai pinepine ʻana.
ʻO ka mea nui loa, ʻo ia ka kaohi ʻana i ka nui o ka ʻai . Inā ʻoe e kaupalena i kāu ʻai ʻana i hoʻokahi a ʻelua paha punetēpē i ka lā, hiki i kēia ke kōkua i ka kaohi ʻana i ke kaumaha.
Nā mea e makaʻala ai i ka wā e ʻai ana i ka pata pīnati
Me nā pono, aia kekahi mau mea e pono ai mākou e hoʻolohe.
- ʻAleʻaleʻa Pīnati: He pilikia koʻikoʻi loa kēia. Hiki i kekahi poʻe ke loaʻa i kahi maʻi aleʻaleʻa koʻikoʻi i nā pīnati. Inā loaʻa iā ʻoe a i ʻole kekahi o kou ʻohana kēia ʻano maʻi aleʻaleʻa, pono ʻoe e pale loa i ka pata pīnati.
- Kiʻekiʻe i nā calorie: E like me kā mākou i ʻōlelo ai ma mua, he kiʻekiʻe kēia i nā calorie, no laila ʻo ka ʻai ʻana me ke kaohi ʻole hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha.
- Momona Kūpaʻa: ʻOiai aia nā momona olakino, aia nō hoʻi kekahi mau momona kūpaʻa. ʻAʻole maikaʻi kēia no ka puʻuwai inā ʻai nui ʻoe iā lākou.
- Ka Omo ʻana o nā Minerala: Kiʻekiʻe ka phosphorus i loko o nā pīnati. I kekahi manawa hiki i kēia ke hōʻemi i ka omo ʻana o ke kino i nā minerala koʻikoʻi ʻē aʻe e like me ka hao a me ka zinc. Inā loaʻa iā ʻoe kahi maʻi e like me ka nele i ka hao, he manaʻo maikaʻi e kamaʻilio me kāu kauka e pili ana i kēia.
ʻO ka pata pīnati a me ka pata ʻalemona - He aha ka ʻokoʻa?
Me ka pata pīnati, kaulana pū nā mea e like me ka pata ʻalemona a me ka pata cashew. E nānā kākou i nā ʻokoʻa nui ma waena o ka pata pīnati a me ka pata ʻalemona.
| ʻAno | Pīnati Bata | Pata ʻalemona |
|---|---|---|
| Pōmaikaʻi nui | Kiʻekiʻe loa ka nui o ka protein. He makepono ʻole. | Kiʻekiʻe i ka wikamina E, ka magnesium, a me ka fiber. |
| ʻAno momona | Waiwai i nā momona maikaʻi (monounsaturated). | ʻOi aku ka nui o nā momona maikaʻi (monounsaturated) ma mua o ka pata pīnati. |
| Nā meaʻai hou aʻe | Loaʻa nā antioxidants e like me ka resveratrol. | He kiʻekiʻe iki ka nui o ka calcium. |
He aha kēia pauka pata pīnati (PB2)?
He mea kēia i loaʻa i kēia manawa ma ka mākeke. Hana ʻia ia ma ke kaomi ʻana i nā pīni a wehe i ka hapa nui o ka ʻaila mai loko mai o lākou. No laila, ʻoi aku ka liʻiliʻi o nā calorie a me ka momona ma mua o ka pata pīni maʻamau. He mea kaulana ia i waena o ka poʻe e hoʻoikaika kino ana a hopohopo e pili ana i nā calorie.
Ua ʻike ʻia ma nā noiʻi hou nei e hiki i ka hoʻolauna ʻana i nā huahana pīnati i nā keiki ʻuʻuku loa (ma lalo o ka nānā ʻana o ke kauka) ke hōʻemi i ka pilikia o ka loaʻa ʻana o nā maʻi allergies pīnati i ka wā e hiki mai ana. Eia nō naʻe, he mea koʻikoʻi kēia. Pono ʻoe e kamaʻilio me kāu pediatrician ma mua o ka hāʻawi ʻana i kāu pēpē i kekahi mea e like me kēia.
Leka Lawe-Home
- He meaʻai momona ka pata pīnati, akā no ka loaʻa ʻana o nā pono piha, e koho i kahi ʻano kūlohelohe me ka ʻole o ke kō a me ka ʻaila i hoʻohui ʻia .
- Inā ʻai ʻia i ka palena iki (1-2 punetēpē i ka lā), hiki iā ia ke kōkua i ke olakino o ka puʻuwai a me ka kaohi ʻana i ke kaumaha.
- Inā loaʻa iā ʻoe a i ʻole kekahi o kou ʻohana kahi maʻi ʻaleka pīnati , e pale loa i kēia mau mea. Mai lawe māmā i kēia.
- Ma mua o kou kūʻai ʻana i kahi ʻōmole mai ka hale kūʻai, e heluhelu mau i ka lepili a e makaʻala i nā mea hoʻohui.
- Inā loaʻa iā ʻoe ka maʻi diabetes, ka maʻi puʻuwai, a i ʻole kekahi maʻi maʻi ʻē aʻe, ʻoi aku ka palekana o ke nīnau ʻana i kāu kauka ma mua o ka hoʻohui ʻana i kahi mea e like me ka pata pīnati i kāu papaʻai.
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