lāʻau ikiʻai wale, ʻO Fabaceae ʻo ia nā hua a i ʻole nā hua o ka ʻohana meakanu i kapa ʻia. Ua ʻai nui ʻia a puni ka honua a he kumu waiwai ia o ka fiber a me nā huaora B.
Hiki iā ia ke pani i ka ʻiʻo ma ke ʻano he kumu protein vegetarian.
Loaʻa i nā legumes kekahi mau pono olakino, e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol, hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko a me ka hoʻonui ʻana i ka bacteria gut olakino.
ma ka ʻatikala "He aha ka legume", "He aha nā ʻano legumes", "He aha nā pōmaikaʻi o nā legumes", "He protein legumes", "ʻO wai nā legumes me ka waiwai protein kiʻekiʻe" Nā nīnau e like me:
He aha nā Legumes?
lāʻau ikiʻai wale, aia ma kahi o 19.500 mau ʻano ʻano like ʻole a me 751 genera mea kanu ʻO Fabaceae aia kekahi hua a i ʻole hua mea kanu i loko o kona ʻohana. ʻO nā pī, nā lentila, nā pīni, a me nā pī ka mea i hoʻohana nui ʻia ma ka honua holoʻokoʻa nā ʻano legumehe kakaikahi o lakou.
Papa inoa o na Legumes
Nui ka huikau e pili ana i nā meaʻai i hāʻule i loko o ka māhele legume.
No kekahi laʻana, He legume anei ka pi? He legumes paha ka pī?He legume anei ka lentil?
lāʻau ikiʻai wale Eia ka papa inoa o nā meaʻai i hoʻohana mau ʻia e like me:
- Piʻi
– Soybeans
- Piʻi ʻōmaʻomaʻo
- Piʻi pīkī
– Pods
– ʻO ka pī Adzuki
- nā pīni mung
– pīʻeleʻele
- nā pīni moana
– Piʻi ʻulaʻula
- ʻO ka pīkī
– ka pipi
– Clover
- Lentil
- Pea
- Ka pīkī
Pihi E noʻonoʻo paha ʻoe no ke aha ia ma kēia papa inoa. ʻO kēia no ka mea, ʻaʻole like me nā ʻano ʻano hua ʻē aʻe, ulu ka pī ma lalo o ka lepo a ʻO Fabaceae No ka ʻohana mea kanu.
Maʻamau legume ʻOiai ua hoʻokaʻawale ʻia ʻo ia ma ke ʻano he nut, hana ia ma ke ʻano he nut.
Ka Waiwai o ka Legumes
ʻO nā pīni, nā lentila a me nā pī ka papa nui o nā legumes a ua ʻano like nā mea a pau i ko lākou ʻano meaʻai.
lāʻau ikiʻai wale Ma waho aʻe o ka waiwai o ka protein a me ka fiber, ua hoʻopiha pū ʻia me nā huaora a me nā minela. ʻO ka hapa nui o nā legumes he kiʻekiʻe i nā micronutrients e like me ka folate, iron, magnesium, phosphorus, manganese a me ka potassium.
Aia kekahi i ka nui o ke keleawe, zinc, calcium, vitamina B a me selenium.
No ka laʻana, hoʻokahi kīʻaha lentil e hāʻawi i 90 pakeneka o kāu koi folate i kēlā me kēia lā a me 37 pakeneka o kāu pono hao i ka lā.
ʻO kekahi mau ʻano pīni kekahi kumu maikaʻi o nā antioxidants. No ka laʻana, loaʻa i nā pīni ʻeleʻele, nā pīni ʻulaʻula, nā pīkī kīkī nā anthocyanins; ʻO kēia mau pūhui nā pūhui like i loaʻa i nā meaʻai ʻeleʻele e like me nā hua, kāpeti ʻulaʻula a me ka eggplant.
No laila, ʻokoʻa nā legumes i nā meaʻai a pau o ke kino.
He aha nā pono o nā legumes?
Kiʻekiʻe i ka protein
Loaʻa i ka hapa nui o nā legumes ka nui o nā amino acids a mea kanu-mea kanuʻO ia kekahi o nā kumu maikaʻi loa.
No ka laʻana, ʻo kahi kīʻaha kīʻaha o ka moa a me nā pī i loaʻa he 15 grams o ka protein.
Manaʻo ʻia ʻo Protein he ʻāpana koʻikoʻi loa o ka meaʻai a hoʻokani i nā kuleana koʻikoʻi no ka hana cellular a me ka ulu ʻana o ka ʻiʻo.
No laila, legume lilo i mea koʻikoʻi i nā meaʻai vegan a me nā meaʻai meaʻai a hoʻohana ʻia ʻo ia ke kumu nui o ka protein no kēia mau heluna kanaka.
ʻO ka ʻai ʻana i ka protein e hoʻopau i ka makemake, hāʻawi i ka satiety; Ma muli o kēia mau hiʻohiʻona, kōkua ia e lilo i ke kaumaha.
Kaulike ke kō koko
Ua nānā kekahi haʻawina i nā meaʻai o 2.027 poʻe a ʻai legumeua ʻike ʻia ua pili ʻia ka min me ka hoʻohaʻahaʻa i ke kō koko koko.
ʻO kēia no ka mea, legumeHe kiʻekiʻe ia i ka fiber, e kōkua ana i ka hoʻoponopono ʻana i nā pae kōpaʻa koko ma o ka hoʻolohi ʻana i ka komo ʻana o ke kō i loko o ke kahe koko.
Hoʻomaikaʻi ʻo Fiber i ka hiki ke hoʻohana i ka insulin, ka hormone kuleana no ka lawe ʻana i ke kō mai ke kahe koko i loko o nā cell, ʻoi aku ka maikaʻi.
Kōkua nā legumes e lilo i ke kaumaha
lāʻau ikiʻai waleMahalo i kona protein a me ka fiber content, hiki iā ia ke kōkua i ka pohō kaumaha. Holo mālie loa ka fiber i loko o ka digestive tract, hiki ke hoʻemi i ka pōloli a kākoʻo i ka mālama kaumaha.
Pēlā nō, ʻo ka protein ka hormone kuleana no ka hoʻoulu ʻana i ka pōloli e kōkua i ka mālama ʻana i ka ʻai a me ka ʻai ʻana i ka meaʻai. ke kuhi ho'āʻo e hoʻohaʻahaʻa i ko lākou pae.
Pono no ke ola kino
lāʻau ikiʻai walehiki ke hōʻemi i nā ʻano mea pilikia o ka maʻi puʻuwai e kōkua i ka mālama ʻana i ke olakino a me ka ikaika o ka naʻau.
Eia kekahi laʻana, kahi haʻawina nui ʻai ʻana i nā legumesUa hōʻike ʻia hiki iā ia ke hoʻohaʻahaʻa i nā pae o ka kolamu a me ka "ʻino" LDL cholesterol, ʻo ia mau mea ʻelua i mea nui i ka maʻi puʻuwai.
Hiki ke kōkua i ka hoʻohaʻahaʻa i nā triglycerides, hoʻohaʻahaʻa i ke koko a hoʻemi i nā hōʻailona like ʻole o ka mumū e kōkua i ke olakino o ka naʻau.
hoʻomaikaʻi i ka ʻai ʻana
ʻO kēlā me kēia lā ʻai ʻana i nā legumesHe mea pono no ke ola kino. Nā noiʻi, legume Hōʻike nā haʻawina e hiki ke kōkua i ka mālama ʻana a me ka pale ʻana i nā pilikia like ʻole ka hoʻonui ʻana i kou ʻai fiber me nā meaʻai e like me: ʻeha ʻōpū, diverticulitis, hemorrhoids a me ka maʻi reflux gastroesophageal (GERD).
Kōkua i ka pale ʻana i ka constipation
lāʻau ikiʻai waleʻO kēia nā meaʻai fiber kiʻekiʻe e hiki ke kōkua i ka hoʻoikaika ʻana i nā pae cholesterol maikaʻi a me ke olakino cardiovascular holoʻokoʻa.
No ka laʻana, hoʻokahi kīʻaha o nā lentila i hoʻomoʻa ʻia he 16 grams o ka fiber.
Ke ʻai ʻoe i ka fiber, neʻe mālie ʻo ia ma kāu ʻāpana digestive a hoʻohui i ka nui i ka stool e kōkua iā ia e hele. He mea kōkua nui kēia i ka wā e pili ana i ka constipation.
ʻO ka hoʻonui ʻana i ka fiber e kōkua i ka pale ʻana i ka constipation.
Hiki ke kōkua i ke kaua ʻana i ka maʻi kanesa
Nā ʻike mai kahi haʻawina i hana ʻia ma 2019, ʻai legume loaʻa ke kākoʻo no ka loulou ma waena o ka maʻi kanesa a me ka pale ʻana i ka make mai ka maʻi kanesa.
Ua ʻike pū ʻia ka haʻawina like ʻo ka ʻai mau ʻana i ka pīni he haʻahaʻa haʻahaʻa o ka make mai ka maʻi cardiovascular.
Wahi a ka American Cancer Institute, legumei ka fiber, mākū kūpaʻa a hiki i nā pūhui phenolic ke kākoʻo i ka ulu ʻana o ka maʻi bacteria o ka ʻōpū e hoʻoikaika i ke olakino (ka microbiome), kōkua i ka hoʻomaikaʻi ʻana i ka hana pale, a me ka hakakā ʻana i ka maʻi kanesa a me nā maʻi maʻi ʻē aʻe.
Nui ka pīni i ka fiber a he pale pono paha ia i ka maʻi maʻi colorectal a loaʻa i nā antioxidants, kekahi o ia mau mea e kōkua i ke kaua ʻana i ka hōʻino radical manuahi.
He aha nā ʻano ʻino o nā legumes?
Antinutrients
lāʻau ikiʻai waleʻOiai he nui kona mau pono olakino, aia kekahi mau waiwai maikaʻi ʻole e pono e noʻonoʻo ʻia.
lāʻau ikiʻai wale Loaʻa iā ia nā "antinutrients," a i ʻole nā huihui e hoʻopilikia i ka lawe ʻana o nā micronutrients koʻikoʻi e like me ka hao a me ka calcium.
lāʻau ikiʻai waleʻO ka antinutrient maʻamau i loaʻa i loko o ka Phytic Acid he phytic acid, ke ʻano mālama nui o ka phosphorus i loaʻa i nā meaʻai e like me ka palaoa, legumes, a me nā nati.
ʻakika phytic Hiki iā ia ke hoʻopaʻa i kekahi mau mineral e like me ka hao, zinc, calcium, magnesium a me manganese a pale i kā lākou absorption.
I kēia manawa pinepine legume Hiki iā ia ke hōʻemi i nā meaʻai i ka poʻe e ʻai ana. ʻOi aku ka hopena o kēia ʻano i nā mea ʻai meaʻai.
Nā Lectins, legumeʻO ia kekahi ʻano antinutrient i loaʻa i loko Kū'ē nā Lectins i ka ʻai ʻana a hiki ke hōʻino i ke kapa o ka ʻōpū o ka ʻōpū ke ʻai ʻia i ka nui.
Ma ka hoʻohana ʻana i nā ʻenehana hoʻomākaukau kūpono legumeHiki ke hōʻemi ʻia nā hopena ʻino o nā antinutrients i ka meaʻai. ʻO ka ʻū ʻana a me ka paila ʻana kekahi o kēia mau ʻano.
Pono e moʻa nā legumes
ʻO ka hapa nui legume palekana ke ʻano no ka ʻai ʻana a ʻaʻohe pilikia olakino. Akā ʻo ka ʻai ʻana i ka pī maka a i ʻole i hoʻomoʻa ʻole ʻia he mea weliweli loa ia.
ka oi aku pīni kīkīLoaʻa i ka phytohemagglutinin, kahi ʻano lectin i ʻona ke ʻai ʻia i ka nui. Ua hōʻike ʻia nā hihia o ka make ʻana o ka phytohemagglutinin ma muli o ka ʻai ʻana i nā pī kīkī maka a i ʻole i hoʻomoʻa ʻia.
ʻO ka kuke ʻana i nā pīni kīkī e hoʻopau i kāna phytohemagglutinin a hoʻoneʻe i kāna mau mea ʻona.
nā mea ʻaleʻa
No ka mea he nui ka nui o ka waiʻaleʻa i ka legumes, pono e ʻai i ka maʻi maʻi me ka maʻalahi a me ka akahele.
No ka ʻai hoʻopaʻa ʻana i ke kō koko legumeE hoʻohui pū me nā huaʻai ʻole-starchy, nā hua haʻahaʻa GI, a me nā kumu protein lean.
Hiki paha i kekahi poʻe ke maʻi i kekahi ʻano legumes. No ka laʻana, ʻo ka pīnī he mea maʻi maʻamau a hiki ke hōʻeha i nā hōʻailona e like me ka hives, wheezing a me ka paʻa o ka ʻāʻī.
legumes Inā ʻike ʻoe i nā hōʻailona ʻino ma hope o ka ʻai ʻana, e hoʻōki i ka ʻai ʻana a e nīnau koke i ke kauka.
ʻO ka pīkīHe kumu maikaʻi loa ia o ka fiber a me ka protein.
Nui nā haʻawina ʻepekema, e like me ka moa legumeUa hōʻike ʻia e hiki i ka fenugreek ke kōkua i ka pohō kaumaha, nā kumu pilikia no ka maʻi puʻuwai, a me nā pae o ka maʻi maʻi maʻi, ʻoi loa ke hoʻololi ʻia me ka ʻiʻo ʻulaʻula i ka meaʻai.
ʻO ka meaʻai meaʻai o hoʻokahi kīʻaha (164 grams) o ka moa moa e like me kēia:
Kalori: 269
Pūmua: 14.5 gram
ʻO ka fiber: 12.5 grams
Folate (vitamina B9): 71% o ka RDI
Manganese: 84% o ka RDI
Ke keleawe: 29% o ka RDI
Hao: 26% o ka RDI
He mea maikaʻi loa ʻo Chickpeas i ka hoʻohaʻahaʻa ʻana i ke kō koko a me ka hoʻomaikaʻi ʻana i ka naʻau o ka insulin i hoʻohālikelike ʻia me nā meaʻai kiʻekiʻe-carb.
Ma kahi noiʻi o nā wahine he 19, ʻo ka poʻe i ʻai i ka ʻai i loaʻa i ka 50 grams o ka moa, ʻoi aku ka haʻahaʻa o ke koko koko a me ka pae o ka insulin ma mua o ka poʻe i ʻai i ka nui o ka berena keʻokeʻo a i ʻole nā meaʻai i loaʻa i ka palaoa.
Pēlā nō, ua hōʻike ʻia kahi noiʻi hou ma 45 poʻe i ka ʻai ʻana i ka 12 grams o ka moa i kēlā me kēia pule no 728 pule i hoʻemi nui i ka pae o ka insulin.
Hiki i ka ʻai ʻana i ka moa ke hoʻonui i ke kiʻekiʻe o ka cholesterol koko.
Ua hōʻike ʻia kekahi mau haʻawina e hiki i ka moa ke hoʻemi i ka kolamu a me ka cholesterol "ʻino" haʻahaʻa haʻahaʻa lipoprotein (LDL), ʻo ia nā kumu pilikia no ka maʻi puʻuwai.
He kuleana koʻikoʻi ka bacteria maikaʻi i loko o ka ʻōpū i nā ʻano he nui o ke olakino, ʻo ia ke kumu e pōmaikaʻi nui ai ka ʻai ʻana i nā meaʻai me ka fiber-friendly.
Ua hōʻike ʻia kekahi mau haʻawina e hiki ke kōkua i ka ʻai ʻana i ka moa i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū a hoʻemi i ka nui o nā bacteria maikaʻi ʻole i loko o ka ʻōpū.
Lentil
Lentil, kumu protein meaʻai meaʻai; He meaʻai pono ʻole ia no nā sopa a me nā salakeke. Loaʻa iā ia kekahi mau pono olakino.
ʻO ka meaʻai meaʻai o hoʻokahi kīʻaha (198 grams) o nā lentil i kuke ʻia penei:
Kalori: 230
Pūmua: 17.9 gram
ʻO ka fiber: 15.6 grams
Folate (vitamina B9): 90% o ka RDI
Manganese: 49% o ka RDI
Ke keleawe: 29% o ka RDI
Thiamine (vitamina B1): 22% o ka RDI
E like me ka moa, hiki i ka lentil ke hoʻopaʻa i ke kō koko e hoʻohālikelike ʻia me nā meaʻai ʻē aʻe.
Ma ke aʻo ʻana o 24 mau kāne, ʻai nui ka poʻe i hāʻawi ʻia i ka pasta me ka ʻuala ʻōmato i ka wā ʻai a ʻoi aku ka haʻahaʻa o ke kō koko koko ma mua o ka poʻe i ʻai i ka ʻai like ʻole me ka ʻai ʻole.
ʻO kēia mau pōmaikaʻi ma muli paha o ka hopena o ka lentil ma ka ʻōpū.
Ua hōʻike ʻia kekahi mau haʻawina e hiki i nā lentils ke kōkua i ka ʻai ʻana a me ka pale ʻana i ka piʻi ʻana o ke kō koko, e kōkua ana i ke olakino o ka ʻōpū ma o ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū a me ka hoʻolohi ʻana i ka wikiwiki o ka ʻōpū.
peas
Hoʻokahi i ka pī ʻano legumea he mau ʻano like ʻole. ʻO ka meaʻai meaʻai o hoʻokahi kīʻaha (160 grams) o ka pī i kuke ʻia penei:
Kalori: 125
Pūmua: 8,2 gram
ʻO ka fiber: 8.8 grams
Folate (vitamina B9): 24% o ka RDI
Manganese: 22% o ka RDI
Vitamin K: 48% o ka RDI
Thiamine (vitamina B1): 30% o ka RDI
he nui na mea e ae legume E like me ka pī, ʻo ka pī kahi kumu maikaʻi loa o ka fiber a me ka protein. Ua hōʻike ʻia nā haʻawina he nui nā pono olakino o ka fiber pea.
ʻO kahi haʻawina o 23 poʻe i kaumaha nui a loaʻa ka cholesterol kiʻekiʻe i ʻai i ka 28 grams o ka palaoa pī i kēlā me kēia lā no 50 mau lā, a ua ʻike lākou i ka emi nui o ka insulin resistance a me ka momona o ka ʻōpū i hoʻohālikelike ʻia me ka palaoa palaoa.
Ua hōʻike ʻia ka maikaʻi like ʻana o ka palaoa pea a me ka fiber pea i nā haʻawina ʻē aʻe ma o ka hoʻēmi ʻana i ka piʻi ʻana o ka insulin a me ke kō koko ma hope o ka ʻai ʻana, hoʻohaʻahaʻa i ke koko triglycerides a me ka hoʻonui ʻana i nā manaʻo o ka māʻona.
Hiki i ka pea fiber ke hoʻomaikaʻi i ke olakino o ka ʻōpū, no ka mea, hānai ka fiber i nā hua bacteria maikaʻi i loko o ka ʻōpū. Ua hōʻike kekahi haʻawina e hiki ke hoʻonui i ka pinepine o ka stool a hoʻemi i ka hoʻohana laxative i nā poʻe ʻelemakule.
Aia nō ma ka ʻōpūLactobacilli ve "Bifidobacteria" Hiki iā ia ke kōkua i ka ulu ʻana o nā hua bacteria maikaʻi, e like me Hoʻopuka kēia mau bacteria i nā ʻakika momona pōkole e kōkua i ka hoʻoikaika ʻana i ke olakino ʻōpū.
Pīʻī kīʻaha
pīkī kīkī pau loa legumesʻO ia kekahi o nā mea maikaʻi loa a ʻai ʻia me ka laiki. Loaʻa iā ia kekahi mau pono olakino.
ʻO ka meaʻai meaʻai o hoʻokahi kīʻaha (256 grams) o nā pīni kīkī i kuke ʻia:
ʻO nā meaʻai momona i ka fiber, e like me nā pīni kīkī, e hoʻolohi i ka hele ʻana o ke kō i loko o ke koko a no laila hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō koko.
Ua ʻike ʻia kahi noiʻi o 2 poʻe me ka maʻi maʻi type 17 ʻo ka ʻai ʻana i ka pīkī kīkī i hoʻolōʻihi i ka piʻi ʻana o ke kō koko ma mua o ka laiki wale nō.
Me ke kō koko kiʻekiʻe, ʻo ka loaʻa ʻana o ke kaumaha he kumu pilikia ia no ka maʻi maʻi a me ka metabolic syndrome, akā hiki i nā pīni ke hōʻemi i kēia mau mea pilikia.
Soya
Soybeanhe ʻano legume i ʻai pinepine ʻia ma Asia. Loaʻa iā ia nā pono olakino like ʻole.
ʻO ka meaʻai meaʻai o hoʻokahi kīʻaha (172 grams) o ka soybeans moʻa penei:
Kalori: 298
Pūmua: 28.6 gram
ʻO ka fiber: 10,3 grams
Manganese: 71% o ka RDI
Hao: 49% o ka RDI
Phosphorus: 42% o ka RDI
Vitamin K: 41% o ka RDI
Riboflavin (vitamina B2): 29% o ka RDI
Folate (vitamina B9): 23% o ka RDI
Ma waho aʻe o kēia mau meaʻai, loaʻa i ka soybeans nā kiʻekiʻe o nā antioxidants i kapa ʻia ʻo isoflavones, nona ke kuleana no ka nui o ko lākou mau pono olakino.
Nui nā hōʻike e hōʻike ana i ka isoflavones i ka soybeans e hōʻemi i ka hopena o ka maʻi kanesa.
Eia nō naʻe, ʻo ka nui o kēia mau haʻawina he mea nānā, ʻo ia hoʻi, ʻaʻole i mālama ʻia nā meaʻai a nā poʻe komo, no laila aia kekahi mau mea e pili ana i ka maʻi kanesa.
ʻO kahi noiʻi nui e hui pū ana i nā hopena o nā haʻawina ʻē aʻe he 21 i ʻike ʻia ʻo ka ʻai ʻana i ka nui o ka soybeans i pili i kahi 15% haʻahaʻa haʻahaʻa no ka ʻōpū a me nā maʻi maʻi ʻōpū ʻē aʻe. ʻO ka soybeans he mea maikaʻi loa ia i nā wahine.
Ua loaʻa i kekahi noiʻi nā hopena like o ka soybean i ka maʻi maʻi umauma. Akā naʻe, ʻoi aku ka liʻiliʻi o kēia hopena a ʻaʻole maopopo nā hopena.
ʻO ka nui o kēia mau pōmaikaʻi ma muli paha o ka soy isoflavones he phytoestrogens. ʻO ia ke ʻano hiki iā lākou ke hoʻohālikelike i ka hopena o ka estrogen i ke kino, e hoʻemi ana i ka wā menopause.
Ua ʻike ʻia kahi noiʻi nui o 403 mau wahine postmenopausal ʻo ka lawe ʻana i nā isoflavones no ʻelua mau makahiki i hoʻohuli nui i ka emi ʻana o ka iwi iwi i ka wā menopause, me ka calcium a me ka huaora D.
Hiki i ka soy protein a me ka soy phytoestrogens ke kōkua i ka hōʻemi ʻana i kekahi mau kumu pilikia no ka maʻi puʻuwai, e like me ke kahe koko a me ka cholesterol koko.
Pīkini
ʻO ka ʻōlelo loea, ʻaʻole maoli nā pīni. legume hoʻokaʻawale ʻia e like me.
PihiHe kumu maikaʻi ia o nā momona monounsaturated, polyunsaturated fats, protein a me nā huaora B.
ʻO ka meaʻai meaʻai o 73 grams o nā pīni penei:
Kalori: 427
Pūmua: 17,3 gram
ʻO ka fiber: 5,9 grams
Ka momona momona: 5 grams
Manganese: 76% o ka RDI
Niacin: 50% o ka RDI
Magnesium: 32% o ka RDI
Folate (vitamina B9): 27% o ka RDI
Vitamin E: 25% o ka RDI
Thiamine (vitamina B1): 22% o ka RDI
Ma muli o ko lākou momona momona monounsaturated, loaʻa i nā pīni nā pono olakino.
Ua ʻike kekahi mau noiʻi ʻike nui ʻo ka ʻai ʻana i ka pīni e hoʻohaʻahaʻa i ka hopena o ka make mai nā kumu like ʻole, e like me ka maʻi puʻuwai, ka hahau ʻana, ka maʻi kanesa, a me ka maʻi diabetes.
Ua nānā ʻia nā haʻawina ʻē aʻe i ka hopena o ka pīkī i ka cholesterol koko.
ʻO kahi haʻawina o nā wahine me ke koko kiʻekiʻe o ka cholesterol ʻike ʻia ʻo ka poʻe i ʻai i ka pīni ma ka ʻai haʻahaʻa momona no ʻeono mahina i emi iho ka cholesterol a haʻahaʻa i ka "ino" LDL cholesterol i hoʻohālikelike ʻia i ka ʻai haʻahaʻa momona.
He aha nā legume āu e makemake ai e ʻai? Pehea ʻoe e kuke ai i nā legumes? Pulu a paila paha?
