ʻO nā loinaʻo ka pinepine o nā kānaka ikaika o kaʻohana nut. ʻOiaiʻo nā'alemone, nā'ōpala, a me nā pekani e hoʻonaninaniʻia a maʻalahi e hopu i loko o kaʻahaʻainaʻai, uaʻikeʻia ka hunaʻana i nā mea e hana ai i ka meaʻai. Uaʻike pū mākou i ka ulu nui o ka wai'alemona a uaʻakaʻakaʻo ia i nā pāʻoihana pistachio adista.
'Ānō,ʻaʻole e hōʻeha iā mākou -ʻo kēia mau huaʻai he mau koho olakino maikaʻi a maikaʻi ... akā,ʻaʻole lawa ka aloha i kaʻelemakule kahiko. A hilinaʻi iaʻu, he nui kona manawa e mōhai aku.
ʻO kaʻoiaʻiʻo, i ka pauʻana o ka wīnati (i ka hopena oʻAukake a hiki i ka hopena o Nowemapa), ua hoʻopihaʻia kēia mau meaʻai i nā hale kūʻai kūʻai, a no laila, eia kekahi mau kumu e hopu ai i kahiʻeke a me kekahi mau mea leʻaleʻa e hiki ai iā lākou ke uhi.
Loaʻa ka "Nut" i kaʻoki
He puna maikaʻiʻo Walnuts o ka huaʻa B1, ka Baila B6, ka huapalapala paila, ka phosphorus, magnesium, copper, a me ka momona momona. ʻO lākou ka lāʻau nut wale nō kahi kumu nui o ka ALA,ʻo ka mea momona omega-3ʻano momona. ʻO kēia mau momona waiwai e hoʻemi i ka hoʻonuiʻana, he mea nui ia no ka hanaʻana i ka naʻau, a ke kōkua i ka ho'ēmiʻana i ka hopena no ka maʻi o ka maʻi, ka maʻi maʻi a me ka maʻi maʻi. ʻOiaiʻo ka walnuts hāʻawi i ka 2.6 grams o ka ALA no kēlā me kēia lawelawe,ʻo ka "nutty" runner-up, pecans, ke hāʻawi waleʻia he 0.5 mau kaona wale nō.
Nut-e hoʻonanea;)
ʻO nā pono
Ua hōʻike nā'ōhumu o nā haʻawina noiʻi e hiki i nā huapalapala a pau, e like me ka walnuts, ke kōkua i ke kohoʻana i ka cholesterol maʻamau i loko o kou koko a, i ka hopena, e ho'ēmi i ka hopena o ka maʻi maʻi. Keʻaiʻia e like me keʻano o kaʻaiʻai Mediterranean (e noʻonoʻo i ka iʻa, kaʻaila, nā hua, nā huaʻai, nā peni a me nāʻanoʻano), hoʻemi lākou i ka maʻi no ka maʻi maʻi a me ke kīpē.
Hiki ke hōʻemiʻia nā loliʻole i nā kino o ke kino i ka pilikia a hoʻonui i keʻano i nā kāne. Ua hōʻikeʻia hoʻi e kōkua e hōʻemi i ka pilikia no ka maʻi maʻisāʻano 2 i loko o nā wāhine a hoʻoikaika i ke koko koko.
ʻO ka manaʻo kūponoʻole no nā mea a pau
No kaʻohiʻana i nā pono o ka walnuts, ho'āʻo eʻai i kahi auneke-e pili ana i kahi lima i kēlā me kēia lā. ʻO ia he 12 mau wīnina. Makemake i kekahi hoʻoikaika? E nānā aku i ka meaʻono a Kalikonia Kalepona a me kaʻu mau'ōlelo maʻalahi i lalo:
- Raw: Ināʻoe hou i kaʻai walnuts, manaʻo mākou e hopu i ka lima lima. Eʻikeʻoe i ko lākouʻono keʻano hua, ka lepo, a me ke kī. ʻO ka walnuts o ka pōʻeleʻele he momona, kahiʻono momona. Eia naʻe,ʻaʻole lākou i emi iki i ka hale kūʻai ma mua o nāʻanoʻoihana. No ke aha mai? Ke manaʻo nei nā hale kūʻai kūʻai kūʻai he meaʻoluʻolu ia. Ināʻoe e hoʻolālā e hāʻawi i ka walnuts wīkini i kahi ho'āʻo, e mālama iā lākou i loko o ka pahu firike e mālama ai iā lākou mai ka holoʻana; e noho mau lākou no kahi makahiki hoʻokahi.
- Noʻonoʻo: No ka'ōwiliʻana i ke ahiʻala, ho'āʻo i ka ulana walnuts. ʻO ka hoʻohanaʻana i ka mahana e kōkua i ka mea e hoʻonā ai i ka meaʻai. Hoʻopili i nā'ōmole ma luna o ka salakeke hou a iʻole ka momona momona. Hoʻohui pū lāua me ka palaoa maikaʻi i ka palaoa a lawelawe paha e like me nā meaʻaʻahu maikaʻi i nā mea i hoʻomoʻaʻia.
- Pālahalahaʻulaʻula Ula: I ka manawa e hoʻomaka aiʻoe e paʻi hou i kahi papa hou, e ho'āʻo i kaʻu Keʻena Wili Pelekāne. E hoʻohana iā ia e like me ka hummus a kau ma luna o kekahi mea (nā manu, nā iʻa, nā pua, a pēlā aku).
- ʻO Angel Hair Pasta me ka'ōmoleʻala, Sage, a me Walnuts: Inā hoʻomākaukauʻoe e paʻi hou i kahi papa hou, e ho'āʻo i koʻu Angel Hair Pasta me Roasted Pumpkin, Sage a me Walnuts. ʻO kēia kānana hou ma luna o ka pānaʻi maʻamau,ʻo ia ke ala kūpono eʻoluʻolu ai i nāʻano hoʻohālike o ka hāʻule. Hoʻokani pū nā kamaliʻi i kāna mau mele!
ʻO ka manawa'ē aʻe i loko o ka hale kūʻai, e lawe i kahi peek. ʻAuhea ka papa hana? Ke hūnāʻia nei paha iā lākou me ka hoʻokiʻekiʻe me ko lākou mau huapalapala lāʻau?
Ma kaʻaiʻana i nā mea hou aʻike maoli i kā lākou mau meaʻoluʻolu, hiki iā mākou ke mahalo i ke kaula wolina a me ka mālama ponoʻole i ka mea i loaʻa hou iā ia ka inoa o ke kanaka kaulana.
ʻO Joy Bauer, MS, RDN, CDN, Hauka Ola a me ka Mea Niko no ka NBC o kēia Hōʻike Hōʻike a me ka mea hoʻokumu i nā Nū Food Snacks.
> Kālā:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, CWC (2008). ʻO ka pōmaikaʻi o nā'ōmole i ka maʻi maʻamau 2. ʻO ka Journal of Nutrition, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Ka uluʻoleʻana i nā mea'epiopio e pili ana i ka maʻi maʻisā: nā hopena ma ke kino, kaʻai o ka meaʻai, a me nā meaʻehaʻeha. Ka Pepa Pepekema Pelekane Pelekāniaʻo ka Open Diabetes Research & Care, 3 (1).
> Estruch, R., Ros, E., Salas-Salvador, J., Covas, M.-I., Corella, D., Aros, F., et al. (2013). Ke kāohi muaʻiaʻana o ka maʻi maʻi maʻi maʻi me ka Mediterranean Mediterranean. ʻO ka New England Journal of Medicine, 368, 1279-1290.