He ʻumikūmāhā mau pōmaikaʻi o ka ʻai ʻana i nā legumes

Ua ʻike mākou a pau, ʻo ka ʻai ʻana i nā legumes i kēlā me kēia lā e hoʻomaikaʻi ai i ko mākou olakino, akā ʻaʻole maopopo ka poʻe he nui nā pōmaikaʻi ma ke ʻano nui no ke kino a me ka noʻonoʻo.

1- Hana i ka ʻiʻo

No ka mea he waiwai lākou i nā amino acids, ʻo ia nā poloka kūkulu o ka protein a me ka ʻiʻo, ʻo ka ʻai ʻana i ia mau mea he ala maikaʻi loa ia e hoʻoikaika ai i ke olakino a me ka ikaika. ʻOiaʻiʻo, ʻaʻole ia he pani no ka hoʻoikaika ʻana i kou mau ʻiʻo, akā he ala maikaʻi loa ia e hōʻoia ai i ke ola kino.

2- Hoʻonui i ka ikehu

ʻO nā legumes e like me nā pīni he waiwai nui i nā waiʻaleʻa olakino, a ʻo ka ʻai ʻana ia mau mea e hoʻonui ai i ka ikehu a kōkua i ka mālama ʻana i ka lā a puni ka mahalo i kona ʻano fiber a me ka protein.

3- Ka mālama ʻana i ka constipation

ʻO ka fiber i loko o nā legumes e hele nui i loko o ka ʻōpū, e kōkua i ka neʻe ʻana o ka ʻōpū a mālama i ka constipation.

4- Hoʻonui i nā Prebiotics

Hāʻawi ka legumes i meaʻai no nā ʻano bacteria maikaʻi i ka wā e hiki ai ke fiber i loko o ka ʻōpū, aʻo nā probiotics ke kumu maoli.

5- Ka pale ʻana i nā fetuses mai nā hemahema

No ka mea, loaʻa i nā legumes ka waikawa folic, a i ʻole ka huaʻa B9, ke ʻai ʻia i ka wā hāpai, kōkua lākou i ka pale ʻana i nā mea ʻino i loko o ka pēpē.

6- Hoʻomaikaʻi i ke olakino naʻau

No ka mea he kumu maikaʻi nā pīni o ka mineral magnesium, kōkua lākou e hōʻoia i ka naʻau olakino. Kōkua ka Magnesium e hoʻomaha i nā kīʻaha koko a pili i ka hoʻoponopono ʻana i ka hana uila o ka puʻuwai.

7- Anti-aging antioxidants

Nui nā legumes i nā pūhui i kapa ʻia ʻo polyphenols, he mau antioxidants ikaika e hakakā i nā radical manuahi e pili ana i ka ʻelemakule a me nā maʻi.

8- Hoʻemi i ke koko kiʻekiʻe

ʻO nā legumes e like me ka pīni kekahi o nā ala kūlohelohe e hoʻohaʻahaʻa i ke koko kiʻekiʻe, no ka mea, hōʻike ka noiʻi ʻana ʻo ka nele o ka zinc ke kumu o ke koko kiʻekiʻe.

ʻO kahi haʻawina, i paʻi ʻia ma ka American Journal of "Physiology - Kidney Physiology", ua hōʻike ʻia ʻo ka nele o ka zinc hiki ke hoʻoulu i nā puʻupaʻa i ka sodium, a pēlā e hoʻonui ai i ke koko. ʻO nā legumes e like me ka pīʻeleʻele, ka moa, a me ka pīkī kīkī he kumu maikaʻi ia o ka zinc.

9- Kaulike i ke kūlana noʻonoʻo

Pono ka lolo e ʻai i nā ʻakika paʻakikī e like me nā mea i loaʻa i loko o nā legumes i hiki ai i nā pūnaʻi nerve i loko o ka lolo ke hoʻololi i ka waikawa amino i serotonin, kahi mea nui i ka hoʻomaikaʻi ʻana i ke ʻano o ke kanaka.

10- ʻOi aku ka maikaʻi o ka lolo

Manaʻo ka poʻe akamai e hoʻohui mau i nā piʻi ʻeleʻele, moa, lentil a i ʻole kekahi ʻano legume ʻē aʻe i kāu ʻai e hoʻoikaika ai i ke olakino lolo. ʻO ka pī kahi kumu maikaʻi loa o nā haʻahaʻa paʻakikī e pono ai ke kino i nā nui kūpono e hana ai i nā hormones neurotransmitter i loko o ka lolo. ʻO ka ʻai ʻana ma ka liʻiliʻi he hapalua kīʻaha pīni i kēlā me kēia lā e hana maikaʻi i ka hana.

11- Mālama i nā māmā

ʻO kekahi mau legumes e like me ka lentils, soybeans a me ka pīni ke kumu o ka coenzyme Q10 meaʻai, nona ka hemahema e alakaʻi ai i nā maʻi māmā e like me ka hānō a me ka maʻi pulmonary obstructive mau loa.

12- Hoʻoponopono i nā pae kō

ʻO ka fiber i loko o nā legumes e kōkua i ka hoʻoponopono ʻana i ka wikiwiki o ke komo ʻana o ke kō i loko o ke kahe koko, no laila e paʻa a paʻa ke kō koko koko.

13- Ka pale ʻana i ka maʻi diabetes

ʻO ka hui pū ʻana o Coenzyme Q10 a me ka fiber e kōkua i ka pale ʻana i ke kino mai ka maʻi diabetes a me ka pre-diabetes, a me ka mālama ʻana i nā kūlana ʻelua.

14- Ka pale ʻana i ka osteoporosis

ʻO ka noiʻi ʻepekema, i paʻi ʻia e ka American Journal of Clinical Nutrition, ua hōʻike ʻia ʻo ka meaʻai Mediterranean me ka huaʻai D e kōkua i ka pale ʻana i ka iwi i ka poʻe maʻi me ka osteoporosis. ʻO nā legumes, me ka nui o nā mea kanu, kekahi o nā mea nui o ka meaʻai Mediterranean.