He aha ke ʻano meaʻai a me ka waiwai therapeutic o nā pīni ʻeleʻele?

He aha ke ʻano meaʻai a me ka waiwai therapeutic o nā pīni ʻeleʻele?

Hāʻule nā ​​pīni ʻeleʻele ma lalo o ka māhele o nā legumes e like me ka moa a me ka lentil, a ua ʻai ʻia lākou ma ke ʻano he mea nui o ka ʻai.

Manaʻo ʻia nā pīni ʻeleʻele he meaʻai nui i nā meaʻai koʻikoʻi he nui, a ua ʻike ʻia e kōkua i ka pale ʻana i nā ʻano maʻi, e like me ka pūnaewele Boldsky, e pili ana i nā mea olakino.

Nā meaʻai

Wahi a ka USDA, ʻo kēlā me kēia 100 grams o nā pīni ʻeleʻele maka he 341 calories o ka ikehu a me 11 grams o ka wai me kēia mau mea:

• 21.6 g protein
• 15.5 g o ka fiber
• 123 mg calcium
• 5.02 mg o ka hao
• 171 mg magnesium
• 352 mg o ka phosphorous
• 1480 mg potassium
• 5 mg sodium
• 3.65 mg o ka zinc
• 3.2 mcg o ka selenium
• 444 mcg folic acid
• 66.4 mg o ka choline
• 17 IU o ka Vitamin A

Pomaikai ola kino

1. ʻO nā antioxidants

Loaʻa i nā pīni ʻeleʻele ka nui o nā pūhui phenolic a me nā phytosterols, me nā saponins, kaempferol, anthocyanins a me quercetin, ʻo ia mau mea he antioxidants me nā hopena ikaika. ʻO kēia mau mea hoʻohui e hoʻemi i ka hopena ʻino o nā radical manuahi i ke kino a hāʻawi i ka pale mai nā maʻi e like me ka maʻi diabetes, ka maʻi kanesa a me nā maʻi ʻeha he nui.

2. Detoxing

Hōʻike nā haʻawina e loaʻa i nā legumes ka mea kiʻekiʻe loa o ka molybdenum, kahi mea nui i cofactor no nā enzymes he nui, a kōkua i ka hoʻōla ʻana i nā enzymes like ʻole i loko o ke kino ke kuleana no ka wāwahi ʻana i ka xanthine, sulfites, hypoxanthin a me ka hoʻopau ʻana i nā mea ʻino he nui. ʻO ka hoʻomaʻemaʻe ʻana i nā pīni ʻeleʻele e kōkua i ka hoʻomaʻemaʻe ʻana i ka ʻōpū a hoʻopau i nā mea ʻona he nui.

3. ʻO nā protein a me nā ʻakika paʻakikī

Loaʻa i nā pīni ʻeleʻele ka nui o nā protein a me nā ʻakika paʻakikī e kōkua i ke kino me ka nui o ka ikehu ke ʻai ʻia. Manaʻo ʻia ʻo ia kekahi o nā koho maikaʻi loa i nā huahana ʻiʻo, e hāʻawi ana i ka hapa nui o nā waikawa amino e like me nā huahana ʻiʻo akā me ka momona liʻiliʻi a me ka cholesterol.

4. Anthocyanins

ʻO nā pōmaikaʻi olakino o nā pīni ʻeleʻele ma muli o ke kiʻekiʻe o ka anthocyanins, kahi puaʻa mea kanu me nā waiwai antioxidant, kahi mea koʻikoʻi i ka hoʻomaikaʻi ʻana i ka pane ʻana o ka insulin, hoʻohaʻahaʻa i ka cholesterol, a hoʻemi i ka hopena o ka maʻi kanesa a me nā maʻi ʻē aʻe he nui. Hiki ke hoʻopaneʻe i nā hōʻailona mua o ka ʻelemakule.

5. Haʻahaʻa calorie

Hāʻawi nā pīni ʻeleʻele i nā calorie kūpono no nā pono o ke kino i ʻōlelo ʻia i kēlā me kēia lā. ʻOi aku ka lōʻihi o ka ʻeli ʻana, ʻo ia kekahi o nā kumu nui e pale ai i ka piʻi koke ʻana o nā pae glucose a kōkua i ka hoʻomaikaʻi ʻana i ke kūlana o ka maʻi maʻi. ʻO nā pīni ʻeleʻele haʻahaʻa haʻahaʻa, ke ʻai ʻia me ka haʻahaʻa, kōkua i ka hoʻokahe ʻana i ke kaumaha a me ka pale ʻana i nā maʻi metabolic syndrome.

6. Kiʻekiʻe i ka fiber

Loaʻa i nā pīni ʻeleʻele ke fiber meaʻai, hiki ke hoʻoheheʻe ʻia a hiki ʻole ke hoʻoheheʻe ʻia. Kōkua ka Fiber i nā hana koʻikoʻi e like me ka hoʻomaikaʻi ʻana i ka microbiota o ka ʻōpū, ke kōkua ʻana i ka pohō kaumaha, a me ka hōʻemi ʻana i ka pilikia o ka maʻi diabetes a me nā maʻi ʻē aʻe he nui a me ka metabolic.

Nā pono like ʻole

ʻO kekahi o nā pono olakino ʻē aʻe o ka piʻi ʻeleʻele:

• Kāohi i nā pilikia o ka maʻi cardiovascular a me ka maʻi coronary.
• Kōkua i ka ho'ēmi i ka pilikia o ka momona.
• E ho'ēmi i nā maʻi maʻi he nui.
• Hāʻawi i ka chemoprevention e hiki ke kōkua i ka pale ʻana i ka pilikia o ka maʻi kanesa.
• Kōkua i ka mālama pono ʻana i nā iwi a me nā niho.

Nā ʻano hoʻomākaukau

Manaʻo ʻia e hoʻoinu i nā pīni ʻeleʻele i loko o ka wai no kekahi mau hola a laila hoʻohana iā lākou i ka kuke ʻana, e hoʻopau i kekahi o nā kō liʻiliʻi, hiki ke pilikia i ka ʻōpū ma hope o ka ʻai ʻana iā lākou.

ʻO ka hoʻoinu ʻana i nā piʻi ʻeleʻele i loko o ka wai kōkua nō hoʻi e puka maʻalahi nā meaʻai i ka wā e moʻa ai.

Hiki ke hoʻohui ʻia nā pīni ʻeleʻele i nā sopa, curries, a i ʻole nā ​​​​mea hoʻomaʻamaʻa hoʻopiha maikaʻi ʻē aʻe, akā e makaʻala e pale i ka ʻai nui ʻana iā lākou.

Nā kumuhana ʻē aʻe: 

Pehea ʻoe e hana ai me kāu mea aloha ma hope o ka hoʻi ʻana mai kahi haʻihaʻi?

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