Nā Pōmaikaʻi o ka Piʻi Adzuki, nā pōʻino a me ka waiwai ʻai

pīni adzukihe ʻano pīni liʻiliʻi i mahi ʻia ma ʻĀsia Hikina a me ka Himalayas. ʻOiai i loko o kekahi mau kala ʻē aʻe, pīni adzuki ʻulaʻula ʻO ia ka ʻano ʻano kaulana loa.

ʻO ka pī AdzukiLoaʻa iā ia nā pōmaikaʻi like ʻole, mai ke olakino puʻuwai a me ke kaumaha o ke kaumaha i ka hoʻomaikaʻi ʻana i ka ʻai ʻana a me ka haʻahaʻa o ka maʻi diabetes. 

He aha nā pī Adzuki?

pīni adzuki (Vigna angularis) He kanaka maoli ia ma Kina a ua mahi ʻia ma Iapana no ka liʻiliʻi o 1000 mau makahiki. I kēia lā, aia nā wahi mahiʻai ma nā wahi mahana o Taiwan, India, New Zealand, Korea, Philippines a me Kina.

pīni adzuki He waiwai ia i ka fiber meaʻai, protein, hao, calcium a me ka folate a he mau ʻano hoʻoikaika. Eia kekahi, ma muli o kona haʻahaʻa glycemic index pīni adzukiʻO ia ka meaʻai i koho ʻia no nā wahine haʻahaʻa, ka poʻe me ka maʻi diabetes a me ka momona.

pīni adzuki He pīni liʻiliʻi, oval, ʻulaʻula, maloʻo. pīni adzuki loaʻa ia i ka ʻulaʻula ʻeleʻele, ʻeleʻele, ʻeleʻele a i kekahi manawa keʻokeʻo.

Waiwai Nutritional o ka Pii Adzuki

E like me ka nui o nā pīni, pīni adzuki Loaʻa pū kekahi i ka fiber, protein, complex carbohydrates a me nā mea kanu pono. Loaʻa kēia mau meaʻai i hoʻokahi haneli gram: 

Kalori: 128

Pūmua: 7.5 gram

Ka momona: emi iho ma mua o 1 gram

Kāpena: 25 grams

ʻO ka fiber: 7.3 grams

Folate: 30% o ka waiwai o kēlā me kēia lā (DV)

Manganese: 29% o ka DV

Phosphorus: 17% o DV

Pāuma: 15% o ka DV

Ke keleawe: 15% o DV

Magnesium: 13% o ka DV

Zinc: 12% o DV

Hao: 11% o ka DV

Thiamine: 8% o ka DV

Huaola B6: 5% o ka DV

Riboflavin: 4% o ka DV

Niacin: 4% o ka DV

Pantothenic acid: 4% o ka DV

Selenium: 2% o ka DV 

Loaʻa i kēia ʻano pīni ka nui o nā mea kanu pono i hiki ke pale i ke kino mai ka ʻelemakule a me nā maʻi. lāʻau ʻākika hāʻawi.

Haʻawina, pīni adzukiUa ʻōlelo ʻia aia he 29 mau ʻano antioxidants ʻokoʻa a ʻo ia kekahi o nā meaʻai momona loa e pili ana i nā antioxidants.

E like me nā ʻano pīni ʻē aʻe, pīni adzuki hoemi i ka hiki o ke kino ke komo i na minerala antinutrient aia. No laila, pono e pulu ma mua o ka kuke ʻana. No laila, emi ka pae o nā antinutrients.

He aha nā pōmaikaʻi o ka pī Adzuki?

hoʻomaikaʻi i ka ʻai ʻana

Hoʻomaikaʻi kēia mau pīni ʻulaʻula i ke olakino a me ka ʻōpū. No ka mea, ʻo ka pīni he fiber hiki ke hoʻoheheʻe ʻia a mākū kūpaʻa ua waiwai i Hele kēia mau fiber me ka ʻole ʻia a hiki i ka ʻōpū, e lawelawe ana i meaʻai no ka maʻi bacteria maikaʻi.

Ke hānai ʻia nā hua bacteria aloha i ka fiber, olakino ka ʻōpū, hoʻemi ʻia ka pilikia o ka maʻi maʻi colon a, e like me ka butyrate, ʻakika momona kaulahao pōkole hanana.

Eia kekahi, nā haʻawina holoholona pīni adzukiHōʻike ia e hiki ke hoʻemi i ka maʻi antioxidant kiʻekiʻe o ka cannabis e hōʻemi i ka ʻōpū o ka ʻōpū a me ka maʻalahi o ka ʻai ʻana.

Hoʻemi i ka pilikia o ka maʻi diabetes

Hoʻohaʻahaʻa kēia ʻano pīni i ka pilikia o ka maʻi maʻi type 2. He ʻāpana waiwai i ka fiber, e kōkua ana i ka hoʻomaikaʻi ʻana i ka naʻau o ka insulin a pale i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana.

Paipu ho'āʻo a me nā haʻawina holoholona pīni adzukiUa ʻōlelo ʻo ia e hiki i ka protein i loko o ke ake ke pale i ka hana o ka alpha-glucosidases intestinal.

ʻO Alpha glucosidases kahi enzyme e pono ai e hoʻokaʻawale i nā ʻakika paʻakikī i nā kō liʻiliʻi liʻiliʻi a maʻalahi. No laila, ʻo ka pale ʻana i kā lākou hana e pale ai i ka piʻi ʻana o ke kō koko, e like me ka maʻi diabetes.

Kōkua i ka lilo kaumaha

pīni adzuki He meaʻai hiki ke ʻai ʻia i ka wā o ka hoʻoemi kaumaha. Hōʻike kekahi mau hōʻike e hiki i nā pūhui i loaʻa i loko o kēia ʻano pīni ke hoʻomaikaʻi i ka hōʻike ʻana o nā genes e hōʻemi i ka pōloli a hoʻonui i ka manaʻo o ka piha.

Puu ho'āʻo a me nā haʻawina holoholona kekahi pīni adzuki hōʻike ʻia ʻo kekahi mau pūhui i loko o kāna mau unuhi ke kōkua pū i ka pohō kaumaha.

Eia kekahi, waiwai nui ia i ka protein a me ka fiber, ʻelua mau meaʻai e hoʻemi i ke kaumaha e hōʻemi i ka pōloli a hoʻonui i ka satiety.

Mālama i ke ola puʻuwai

Pono kēia mau pī no ke olakino o ka naʻau. Paipu ho'āʻo a me nā haʻawina holoholona pīni adzuki nā extracts e hoʻohaʻahaʻa i ke koko, a me ka triglyceride haʻahaʻa, ka nui a me ka "kino" LDL cholesterol pae, a me ka liʻiliʻi o ka momona i loko o ke ake.

Haʻawina kanaka kekahi mau legume Hoʻopili ia i kāna ʻai ʻana me nā pae cholesterol haʻahaʻa a me ka hōʻemi ʻana i ka maʻi puʻuwai.

Eia kekahi, hōʻike ʻia nā hoʻokolohua i hoʻopaʻa ʻia i ka ʻai ʻana i ka pīni hiki ke hōʻemi i nā kumu pilikia no ka maʻi puʻuwai, e like me ke koko, cholesterol, a me nā triglycerides.

Pono no ke ola kino

pīni adzukiLoaʻa iā ia ka nui o ka fiber meaʻai - ma kahi o 25g ma ke kīʻaha (i ka pī maka). Loaʻa iā ia ka nui o nā phytochemical antioxidant ikaika e like me polyphenols a me proanthocyanidins.

pīni adzukiʻO ka hana hui pū ʻana o ka fiber a me nā antioxidants i loko o ia mea e hoʻopau i nā radical manuahi reactive a makemake ʻole ʻia a pale i ka infiltration o nā macrophages e hoʻoulu ai i ka mumū (nā pūnaehana ʻōnaehana pale).

ka nui pono ʻai ʻana i ka pī adzukiMālama ʻo ia i nā puʻupaʻa mai ka ʻāʻī, ʻeha a me ka pōʻino loa.

Hāʻawi i nā iwi ikaika a hoʻonui i ka nui o ka ʻiʻo

Me ka makahiki, nalowale nā ​​iwi a me nā ʻiʻo i ko lākou ikaika, ka mana e hoʻoponopono a hoʻōla paha. ʻO kēia ka hopena o ka osteoporosis a me ka emi ʻana o ka nui o ka ʻiʻo, ʻoi aku ka nui o nā wahine postmenopausal.

Kālua ʻia pīni adzuki a i ʻole nā ​​extracts aia nā mea bioactive e like me nā saponins a me nā catechins. Hoʻihoʻi kēia mau mea i ke koena o ka hoʻihoʻi ʻana o ka iwi a me ka hoʻokumu ʻana o ka iwi i ka poʻe me ka osteoporosis a pale iā lākou mai ka ʻāʻī a me ka degeneration holoʻokoʻa.

Hoʻokahi kīʻaha pīni adzuki maka Aia ma kahi o 39 g o ka protein. ʻO ka meaʻai haʻahaʻa-carb kiʻekiʻe-protein kōkua i ke kūkulu ʻana i ka nui o ka ʻiʻo. 

No ka mea, ʻoi aku ka nui o ka manawa a me ka ikaika no ke kino e ʻeli i ka protein, pīni adzukiNo ka mea he haʻahaʻa haʻahaʻa glycemic index, e manaʻo ʻoe i ka piha, māmā a ʻoi aku ka ikaika.

Hoʻohaʻahaʻa i ka cholesterol

Ka inu ʻana i ka sopa pī adzuki Hoʻohaʻahaʻa ia i nā kiʻekiʻe o ka triglyceride serum, pale i ka hōʻiliʻili ʻana o ka cholesterol maikaʻi ʻole (LDL), a pale i ke ake mai ka ʻāʻī a i ʻole ka pōʻino.

pīni adzukiʻO nā proanthocyanidins a me nā polyphenols i loko o ia mea ke kāohi i ka hana ʻana o nā enzyme pancreatic. ʻO kēia mau enzymes (ʻoi aku ka lipases) ke kuleana no ka lawe ʻana i nā lipids i loko o ka ʻōpū.

Ma muli o ka emi ʻana o ka absorption, haʻahaʻa ka pae koko triglyceride a me ka cholesterol. Ke liʻiliʻi nā lipids a me nā triglycerides, aia ka haʻahaʻa peroxidation a i ʻole nā ​​mea ʻawaʻawa e hoʻouka i ke ake.

Hāʻawi i ka detoxification ate

ʻO nā pīni Adzuki i nā kiʻekiʻe kiʻekiʻe molybdenum Loaʻa iā ia kahi mineral kūʻokoʻa i kapa ʻia ʻo He mineral trace a ʻaʻole i loaʻa i nā meaʻai he nui, akā he hana koʻikoʻi loa ia i ka hoʻomaʻemaʻe ʻana i ke ake. hapa hapa pīni adzuki Hāʻawi ia i ka 100% o ka molybdenum i ʻōlelo ʻia i kēlā me kēia lā.

Kōkua e hōʻemi i nā hemahema hānau

pīni adzuki He waiwai nui ia i ka folate, he meaʻai koʻikoʻi ia i ka wā o ka hāpai ʻana a hoʻemi i ka pilikia o ka neural tube defects. 

E hakakā i nā maʻi kanesa

Hōʻike nā haʻawina hoʻāʻo ʻoi aku ka maikaʻi o kēia mau pī ma mua o nā pī ʻē aʻe i ka pale ʻana i ka laha ʻana o nā sela maʻi maʻi i loko o ka ʻōpū, ka umauma, ka ovary, a me ka iwi iwi. 

He aha nā pōʻino o ka pī Adzuki?

pīni adzuki ʻO ka hopena maʻamau o ka ʻai ʻana he kinoea. ʻOiaʻiʻo pīni adzukiʻo ia kekahi o nā pī i maʻalahi ke hoʻoheheʻe.

Nā mea e noʻonoʻo ai i ka wā e kuke ai i ka pī Adzuki

- pīni adzukiMa mua o ka kuke ʻana, pono ʻoe e hoʻoinu iā ia no hoʻokahi hola a ʻelua paha. No laila, e hoʻolālā i kāu mau meaʻai e like me ia.

– Pulu a holoi pīni adzukiE hoʻolapalapa iā ia ma kahi wela nui no kahi o 30 mau minuke. ʻO ka hoʻomoʻa kaomi ʻana he koho wikiwiki no ka loaʻa ʻana o nā pīni palupalu.

- Hiki iā ʻoe ke mālama i nā pī adzuki i kuke ʻia i loko o ka pahu hau no ka hoʻohana lōʻihi.

Ma ka hopena;

pīni adzuki He kumu nui ia o nā meaʻai pono, nā huaora a me nā minela a hoʻohana ʻia e hana i ka paʻi pīni ʻulaʻula.

Hoʻopiha ʻia me ka protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium, a me nā mea hou aku.

Kōkua ia i ka mālama ʻana i ka maʻi diabetes, hoʻonui i ka lawe antioxidant, hoʻonui i ka nui o ka ʻiʻo, hoʻomaikaʻi i ke olakino naʻau a mālama i ke kaumaha.