Hoʻokomo i nā pīniʻeleʻele i kahi Diet Healthy

E kinai i nā pīni hiki i ka hoʻokipa sodium

ʻO ka piʻaʻeleʻele he pūmua protein a me ka fiber hoʻokomoʻia o ka'ōpona'aleʻa e hiki ke kōkua i kāu mau pilikia i ka lā. He mea maikaʻi kēia o ka meaʻai maikaʻi. ʻO keʻano laulā, he mea nui loa ka legumes i nā meaʻai meaʻai ma keʻano mea kanu a me ke kumu maikaʻi o ka hao.

ʻO ke kumukūʻai kūpono o ka pīkī a me ke kēpau

Hiki i nā paʻi piʻi ke lilo i wahi o ka meaʻai maikaʻi. Akā, ua waiwai lākou i ka sodium. I ka hoʻohālikelikeʻana i nā beana maloʻo,ʻo ka poʻe i loko o kahi pahu i loko o kahi 420mg o ka sodium no 1/2 kīʻaha kīʻaha. ʻO ka mea nui i hoʻohālikelikeʻia me ka 1mg sodium ma nāʻano maloʻo.

Eia kekahi, e like me ka National Bean Institute,ʻo nā pīkī maloʻo kahi i pili i 8 grams o ke fiber a me 8 mau parani. ʻO 30 a 50 mau ka nui aʻe o nā pī baʻa.

ʻOiai e'āpono nā pī baʻa, e loaʻa iāʻoe ka waiwai kūpono inā kohoʻoe i nā beana maloo.

Nā Huakaʻi Ola o nā Beans Pō

ʻO nā beanʻeleʻele kahi kumu maikaʻi loa o ka fiber (hiki ke hoʻopiliʻia a hikiʻole ke hoʻololiʻia). Hōʻike nā haʻawina e hiki i kaʻaiʻai āpau ke kōkua i ka mālamaʻana i nā pahuhopu kaumaha a me ke kōkua ma ka pohō kaumaha. Hiki iā ia ke hōʻemi i ka pilikia o ka maʻi maʻi a me kekahi mau maʻi maʻi.

ʻO nā pīniʻeleʻele, e like me nā lekile'ē aʻe, kahi starch kūpaʻa. ʻO ia keʻano o ka liʻiliʻi liʻiliʻiʻana o nā'ōpelu i nā piʻiʻeleʻele i ka glucose, kekahi o ia meaʻaʻole iʻoiʻia i loko o ka'ōpū nui.

Ua hōʻikeʻo kaʻimi i ka hoʻololiʻana i nā'ōpū waikahe (e like me ka raiki keʻokeʻo) me nā lemu e hiki ai ke hoʻonui i ka mana o nā kānaka me ka maʻi diabetes. ʻO kaʻaiʻana i nā mea kiʻekiʻe ma ka starch maloo e hiki ke hoʻonui i ka olakino olakino, e like me ka hoʻouluʻana o ka ulu lauoho maikaʻi. ʻO ka māneka ikaika e hoʻonui paha i ka noʻonoʻo o insulin.

He mea nui e hoʻomaopopo, akā naʻe, hiki i nā pī bei ke loaʻa ka maloo kūpaʻa ma mua o nā beana maloʻo.

ʻO ka beaʻeleʻele he kumu maikaʻi loa o ka folate. ʻO kēia ke kuleana no ka hanaʻana i nā kinikūlaulaʻulaʻula a hoʻokani i ka hana i ka paleʻana i nā pōpilikia neural i ka wā o ka hānauʻana.

Eia hou,ʻo nā pīniʻeleʻele he kumu maikaʻi loa ia o ka manganese, ka magnesium, a me keʻano nui, a me kahi kumu maikaʻi o ka pālolo a me ka hao. Inā he meaʻaiʻaiʻoe e hilinaʻi ana i nā pīni ma keʻano he hao, he mea maikaʻi keʻikeʻana i kaʻaiʻana i nā meaʻai me ka huaʻa C , e like me ka huaʻala a me nā tumato, kōkua i ka hoʻonuiʻia o ka hao.

Hiki iāʻoe keʻai i nā pana ma kahi kīʻaha haʻahaʻa-haʻahaʻa?

ʻO ka meaʻai maʻamau ka meaʻai maʻamau i ka manawa e ho'āʻo ana e hōʻemi i ka pono o ka'ahuʻahu. E loli ana ka nui o nā pono o ka'ōhū āpau i kēlā me kēia lā ma nāʻano likeʻole e like me kāu kūlana o kaʻoihana, ke kāne, ke kaumaha, a me ka mana o ka blood sugar (inā loaʻa iāʻoe ka hopena o ka insulin a iʻole ka maʻi diabetes).

Ināʻoe eʻimi ana e ho'ēmi i kāuʻai'aʻaʻahu, hiki iāʻoe keʻai i nā pīni, akā e ho'āʻoʻoe e hoʻomanaʻo i nā'āpana. E hoʻomanaʻo i kahi kīʻaha 1/2 o nā pīsē i loko o 23 grams o ke kaloka. ʻO ka manaʻo paha e makemakeʻoe e mālama i kāu kuleana i kahi e lawelawe ana.

Hiki iāʻoe ke hoʻoemi i ka sodona ma ka holoiʻana i nā pīni?

Hiki i nā mea kanu hiki ke hoʻohana, kūponoʻole, a me nā kumu waiwai o ka meaʻai.

Eia naʻe,ʻo kēia ola no ka wā lōʻihi,ʻo ia hoʻi, he nui ka waiwai o ka sodium, kahi hana mālama kūlohelohe.

ʻO ka mea maikaʻi,ʻo kaʻimi noiʻi uaʻikeʻo kaʻimi waleʻana a me ka holoiʻana i nā pīnē e hoʻemi iki i ka sodium. Hiki i nā pāʻani pākēni ke hoʻemi i ka sodium i ka 36 pakeneka,ʻoiaiʻo ka holoiʻana a me ka hoʻouluʻana e hoʻemiʻia ka sodium e ka 41 pakeneka. No laila, inā 1/2 cup of beans contains about 400 mg of sodium, draining and rinsing the beans can reduce the content of sodium to about 236 mg.

Ke kiʻi a me ka mālamaʻana i nā Beans Pō

Hiki ke kūʻaiʻia mai nā hua baʻa a malolo paha. Heʻoi aku ka maikaʻi aʻoi aku ka maikaʻi o ke kūʻaiʻana i nā beana maloʻo inā hiki iāʻoe.

Inā kūʻaiʻoe i nā pī piʻi, e hoʻomaopopo pono e omoi a holoi i ke kapa ma mua o ka hoʻohanaʻana.

Pono ka nui o nā pīni maloʻo e hoʻopūpīʻia i ka wai ma mua o ka hoʻohanaʻana. Hoʻomaha a hoʻonalu i ka pīkī, e hoʻohaʻahaʻa i ka manawa kuke. Eia kekahi,ʻo ka hanaʻana e kāpae ana i kahi o nā mea e hiki ai ke hoʻokuʻu i nā hopena, e like me ka flatulence a me ke kalaea. E hoʻolei i ka wai ma mua o ka kukeʻana.

Nā Huakaʻi Ola e Hoʻomākaukau i nā Beans Pō

Hiki ke hoʻomaʻemaʻeʻia nā pīni a hoʻohanaʻia e like me ka palahalaha a iʻole ka hapa hema i loko o ka puʻu a me ke chili i kumu no ka protein. Hiki paha iā lākou ke hoʻokomo i nā mea i kāluaʻia e like me brownies a me ka berena e hoʻonui i ka protein a me ka fiber.

E hoʻohana i nā pīniʻeleʻele i like me kahiʻaoʻao, e like me ka sandwich a iʻole ka mea kanu kīwī, aiʻole e like me ke kāpena no nā mea kanu. Hiki nō hoʻi iāʻoe ke hoʻohui i nā pūniʻa i nā salama, nā'ū, a me nā paʻi no ka hao, protein, a me ka fiber.

• ʻO ka Bean Bean,'Avocado, a me Cilantro Quesadilla
• ʻO Pele Bean Hummus
• ʻO Black Bean Veggie Chili me Bulgar

ʻO kahi hua'ōlelo mai

ʻO ka pipiʻeleʻele he mea ola pono ia e pili ana i nā meaʻai. E hoʻomanaʻo i ka maikaʻi o nā pīkī maloʻo, akā hiki iāʻoe ke holoi i nā pī piʻi i mea e ola ai lākou inā he kumu ia. Eia kekahi, e ho'āʻo i ka mālama i nā'āpana i ka mana, akā eʻoliʻoliʻoe e like me kāu eʻimi ai i nāʻano likeʻole e hoʻokomo i nā piʻaʻeleʻele i kāu mauʻai.

> Kālā:

> Anderson JW, et al. Nā Huakaʻi Ola o ka Fiber Dietary. Nā Nutrition Reviews. 2009, 67 (4): 188-205. doi: 10.1111 / j.1753-4887.2009.00189.x.

> Becerra-Tomas N, et al. Pāpā likeʻoleʻo Legume Consumption me keʻano 2 Ka hanaʻana o ka maʻi maʻamau i nā mākua: He mea nānā i ka papahana mua. Nānā Niko . 2017. piʻi: S0261-5614 (17) 30106-1. doi: 10.1016 / j.clnu.2017.03.015.

> Fernandes AC, Nishida W, a me Costa Proença RP. Ka Hoʻouluʻana o ka Nalu ma ke Kuleana Kaiwaikai o ka Peanui Nui (Phaseolus Vulgaris L.) Kāpenaʻia me kaʻole o ka waiʻauʻau:ʻO kahi hōʻike. International Journal of Science and Technology 2010; 45: 2209-2218. doi: 10.1111 / j.1365-2621.2010.02395.x.

> Ke Kulanui Bean. ʻO ka mea nui ke kiko. HuiʻOihana Bean Growers. 2016.