1 - Pāʻani Kūikawā-ʻAla
He mea kupaianaha ka wai pīkī pēpē,ʻoluʻolu i ka meaʻono a hāʻawi i nā calories pāʻaniʻai e mālama i ka kino maikaʻi. Ināʻoe e hana i nā manawa a pau, e holo ana no kahi lōʻihi a iʻoleʻoe i komo i loko o ka hoʻolimalima wikiani e makemakeʻoe i ka meaʻai maikaʻi e hānai i kou kino a me kou naʻau.
He nui keʻano o ka "pumepona" no kaʻaiʻana i ka mea momona. ʻAʻole mamao kēia mai kaʻoiaʻiʻo. ʻO ka pīnati Peanutona nā momona maikaʻi e hoʻolako ana i "ka ikehu lōʻihi mau a me ka ikaika no nā mea pāʻani ma kēlā me kēia melekumu."
E like me nā National Institutes of Health, nā huakaʻi olaola no kaʻaiʻana i ka hopena maikaʻi i nā hopena maikaʻi. ʻO ka pahuhopu pōʻino wale nōʻo ka pīnī pēpē kekahi o nāʻoihana 8 i pili i nā hopenaʻeha i kekahi hapa liʻiliʻi o nā keiki a me nā mākua e like me ka US Food and Drug Administration. Ināʻaʻohe hopena i ka hopena o ka wai pipi pīnopili ka meaʻoihana kiʻekiʻeʻoi aku i kūpono no ke ola kino.
E hoʻopili i kekahi mau pono pilikino o ka wai pīnī pipi a me nā kumu e pilina aiʻoe i kahi puna.
2 - Pākena Pākani ka meaʻono keu
Ua loaʻa i ka Peanut pata ka kūlana o ka mea kūʻai. ʻO nāʻano kūlohelohe o kēia mau meaʻulaʻula i hoʻolaha i nā pāʻani laina laina mai nā holoʻokoʻa a pau. ʻO ka pīnati pēpē he punawai waiwai nui o ka lolo, ka palahalaha, ka Vitamin E a me kahi pūʻali o nā meaʻai'ē aʻe a me nā mineral. ʻO ke kiʻekiʻe hoʻi o ka fiber a me ka protein.
3 -'Ōpī Pīkī Pehu ke Kino
ʻO ka momonaʻana i ke kino e pono ai ka meaʻai maʻamau. ʻAleʻale maoli ka pīkī Peanut i loko o kēia māhele. Hoʻopiha ka paila pēpē i ka ikaika ma 190 mau calories ma 2 punetēpī ka lawelaweʻana.
ʻO ka hōʻehaʻana i ko mākou kino ma o nā hana paʻakikī a iʻole ka hoʻomauʻana, e pōmaikaʻi ana i ka wai pīkī pēpē aʻo kaʻoihana ia o nā meaʻai. Hoʻoikaika maikaʻi ka hoʻomehana aʻoi aku ka maikaʻi o ke kino no ka hoʻoponoponoʻana i nā koi kūikawā inā i hoʻokomoʻia ka paʻakikī pēpē i loko o ka'ōnaehana pono.
4 - I ka pīpī pēpē ke mālama i kahi kinipona no ka hana hana
Uaʻike aneiʻoe i kaʻehuʻehiku mau paona o ka'elekele i kēlā me kēiaʻene e like me nā huaʻai'ē aʻe e hāʻawi ana i nā 4-6 mau mea pākahi wale nō?
E hele i ka pīkī pilanopaka no kaʻoi aku o ka pilikino no ka meaʻo nā hana e wāwahi i ke kino o nāʻiʻo a he pono nā amino acids e hoʻoponopono ai i ka pōʻino. ʻO nā amino acidsʻo ia nā papa hana o ka protein a hoʻokani i ka hana koʻikoʻi i loko o ko mākou puʻupuʻu, nāʻiʻo a me nāʻiʻo a me ka mana o ka mana o ke kino. Ma muli o kā mākouʻoihana a me keʻano o ka nohona, hiki ke loaʻa i nā koina o nā pono i kēlā me kēia lā mai ka .8 grams i ka 3.1 grams pākahi kilokika o ke kino.
ʻO ka pīpī pēpē he kumu punaewele kumu kanu nui eʻoliʻoli i ka hoʻonāʻana i nā momona momona a me ka cholesterol i ka meaʻai maʻamau.
5 - E kōkua ana ka paila pēpē me ka naʻau Ola
ʻOi ka waihona pīnaka pēpē i loko o ka momona momona a cholesterol. Hōʻikeʻia nā haʻawinaʻepekema e hoʻohana ana i 1.5 mau oun o ka pīkī pēpē i ka lā a pili i kahi maʻi liʻiliʻi o ka maʻi maʻi.
Ua hoʻokomoʻia e ka Academy of Nutrition and Dietetics ka pīkī pēpē ma ko lākou "koho Healthy Fats" i ka makahiki 2014. Ke'ōleloʻia neiʻaʻole lākou e ninini i kaʻaila ma ka piko o ka pīkīʻeleʻele maoli kahi i pau ai ka waiwai o ka waiwai palekana a me ke ola no ka lawelaweʻana.
6 - Hoʻopukaʻia ka Baila Peanutui i ka Lōkiu Lā
ʻAʻoleʻoe e momona i ka wai pīpī e like me kāu i lohe ai. Loaʻa ka loaʻaʻana o ka waiwai ma ka laweʻana i nā calorie nui i nā lā āpau.
Inā eʻai ana i kahi pahu piha o ka waiʻu pīnī kekahi hapa o kāu hana maʻamau i kēlā me kēia lā,ʻaʻole ka hewa o ka pata, akāʻo ka mea nāna e mālama i ka puna. Hōʻike nā haʻawina e kōkua ana i ka lawelaweʻana i ka pīkī pēpē me ke satty (manaʻoʻia). Hoʻomaopopo ka noiʻiʻana i ka wai pīnī pēpē e like me kahi meaʻai o ka meaʻai kaloila a me ka hiki ke kālele i kahi papaʻai meaʻai.
Uaʻikeʻia kahi huli maʻamau i kāleleʻia i ka International Journal of Obesity i nā kānaka nona nā calories o nā lā a pau i piha i 30% nā mono a me nā momona poly-unsaturated e like me nā peanuts i hiki ke hoʻokō i ka hopena o ka pōkole.