peasHe mea kanu ʻai ia. Aia ka nui o ka fiber a me nā antioxidants. Hōʻike nā haʻawina e pale ana i kekahi mau maʻi mau loa, e like me ka maʻi puʻuwai a me ke kanesa.
Eia nō naʻe, aia kekahi hopohopo no ka pōʻino o ka pī a hoʻoulu i ka bloating ma muli o nā antinutrients i loko o lākou.
lalo "He aha nā pōmaikaʻi o ka pī", "He aha nā huaora i loaʻa i ka pī", "He mea ʻino paha i ka pī" e pane ʻia nā nīnau.
He aha ka Peas?
peas ""Pisum sativum" ʻo ia nā hua i hana ʻia e ka mea kanu. He ʻāpana ia o ka ʻai kanaka no nā haneli mau makahiki a ua ʻai ʻia a puni ka honua.
peasʻaʻole ia he mea kanu. He ʻāpana ia o ka ʻohana legume, aia nā mea kanu me nā hua i loko o lākou. ʻO ka lentils, ka moa, ka pī a me ka pīni kekahi mau legumes.
Eia naʻe, kūʻai ʻia ma ke ʻano he mea kanu. peasHiki iā ʻoe ke loaʻa iā ia ma ke ʻano maloʻo, hou a i ʻole ke kī.
Ma muli o kona kiʻekiʻe i loko o nā waiʻaleʻa paʻakikī i kapa ʻia ʻo starches, ua manaʻo ʻia he mea kanu starchy me ka ʻuala, kānana, a me ka zucchini.
He aha ka Vitamina i loko o ka pī?
Loaʻa i kēia mea kanu kahi ʻano meaʻai maikaʻi. He haʻahaʻa loa ka nui o ka calorie, me ka 170 grams o ia mea he 62 calories wale nō.
Ma kahi o 70% o kēlā mau calorie kmai nā kalapona, hāʻawi ʻia ke koena e ka protein a me kahi momona liʻiliʻi. Loaʻa iā ia nā huaora a me nā minela a mākou e pono ai, me ka nui o ka fiber.
170 grams o ka pī ʻO ka meaʻai meaʻai penei:
Kalori: 62
Kāpena: 11 grams
ʻO ka fiber: 4 grams
Pūmua: 4 gram
Vitamin A: 34% o ka RDI
Vitamin K: 24% o ka RDI
Vitamin C: 13% o ka RDI
Thiamine: 15% o ka RDI
Folate: 12% o ka RDI
Manganese: 11% o ka RDI
Hao: 7% o ka RDI
Phosphorus: 6% o ka RDI
ʻO ka mea e hoʻokaʻawale ai i kēia mea kanu mai nā mea kanu ʻē aʻe ʻo kona ʻano protein kiʻekiʻe. No ka laʻana, 170 grams ka nui o ka protein pea Loaʻa i nā kāloti i kuke ʻia he 4 gram wale nō o ka protein.
polyphenol He waiwai nō hoʻi ia i nā antioxidants, a ʻo kēia mau mea kanu ke kuleana no kāna mau pono olakino.
He aha nā pōmaikaʻi o ka pī?
Mālama iā ʻoe i ka piha ʻana no ka mea he kumu protein ia
ʻO ka ʻai ʻana i ka protein e hoʻonui i nā pae o kekahi mau hormones e hōʻemi ai i ka ʻai. Hoʻohana ka protein me ka fiber e hoʻolohi i ka ʻai ʻana a hāʻawi i kahi manaʻo o ka piha.
ʻO ka ʻai ʻana i ka nui o ka protein a me ka fiber e hoʻohaʻahaʻa iho i ka helu o nā calorie i ʻai ʻia i ka lā a pau, e mālama ana i ka ʻai.
peasʻO kā lākou ʻano protein kūʻokoʻa e lilo lākou i meaʻai maikaʻi loa no ka poʻe ʻai ʻole i nā huahana holoholona. Eia naʻe, ʻo ka nele o ka amino acid methionine e hōʻike ana ʻaʻole ia he kumu protein piha.
ʻO ka ʻai ʻana i ka nui o ka protein, ka ikaika o ka ʻiʻo a me olakino iwi mea nui no ka hooulu ana. He mea koʻikoʻi nō hoʻi ia i ka hoʻemi ʻana a me ka mālama ʻana.
Hāʻawi i ka mālama koko koko
Pea, hoʻomalu kō koko Loaʻa iā ia kekahi mau hiʻohiʻona e hiki ke kōkua i ke kākoʻo. ʻO ka mea nui, he haʻahaʻa glycemic index (GI); he ana kēia o ka piʻi koke ʻana o ke kō koko ma hope o ka ʻai ʻana i ka meaʻai.
ʻO ka ʻai ʻana i nā meaʻai me ka haʻahaʻa glycemic index he mea kōkua no ke kaulike ʻana i ke kō koko. Eia kekahi, peas He waiwai ia i ka fiber a me ka protein, e hoʻopōmaikaʻi i ke kō koko.
ʻO kēia ke kumu o ka hoʻolohi ʻana o ka fiber i ka nui o ke komo ʻana o nā haʻahaʻa, e hopena i ka piʻi ʻana o ke kō koko koko ma mua o ka piʻi koke ʻana.
Eia kekahi, ua ʻike kekahi mau haʻawina ʻo ka ʻai ʻana i nā meaʻai waiwai nui i ka protein he mea maikaʻi paha ia no ke kaupaona ʻana i ke kiʻekiʻe o ke kō koko i nā poʻe me ka maʻi diabetes type 2.
peasUa ʻike ʻia kona hopena i ke kō koko e hōʻemi i ka pilikia o nā maʻi like ʻole, me ka maʻi diabetes a me ka maʻi puʻuwai.
Pono ka fiber i loko o ka pī no ka ʻai ʻana
peasLoaʻa ka nui o ka fiber, i ʻike ʻia e hāʻawi i nā pono he nui no ke olakino digestive. ʻO ka mea mua, hānai ka fiber i nā hua bacteria aloha i loko o ka ʻōpū a pēlā e pale ai i ka ulu ʻana o nā hua bacteria maikaʻi ʻole.
ʻO kēia ka maʻi ʻeha o ka ʻōpū, irritable bowel syndrome a hōʻemi i ka pilikia o ka hoʻomohala ʻana i kekahi mau maʻi o ka ʻōpū e like me ka maʻi maʻi colon.
peasʻO ka hapa nui o ka fiber i loko o ia mea ʻaʻole hiki ke hoʻoheheʻe ʻia, ʻo ia hoʻi, ʻaʻole ia e hui pū me ka wai, hana ia ma ke ʻano he "satiety substance" i loko o ka ʻōnaehana digestive. Hoʻonui kēia i ke kaumaha i ka ʻōpala, kōkua i ka meaʻai a me ka ʻōpala e hele wikiwiki aʻe ma ka ʻāpana digestive.
Pale i kekahi mau ma'i ma'i
He mau waiwai ko ka pea e hiki ke pale aku i kekahi mau ma'i mau.
ʻO ka maʻi puʻuwai
ka pī, ka magnesium, potasiuma a loaʻa nā minela olakino maikaʻi e like me ka calcium. Kōkua kēia mau meaʻai i ka pale ʻana i ke koko kiʻekiʻe, ʻo ia ke kumu nui o ka maʻi puʻuwai.
He hopena maikaʻi nō hoʻi ia i ke olakino naʻau. peas a me nā legumes, mahalo i ko lākou ʻano fiber kiʻekiʻe, e hoʻohaʻahaʻa i ka kolamu a me ka "kino" LDL cholesterol.
peasLoaʻa iā ia nā antioxidants flavonols, carotenoids, a me ka huaora C, i ʻike ʻia e hōʻemi i ka hiki ke loaʻa i ka maʻi puʻuwai a me ka hahau ʻana ma muli o ko lākou hiki ke pale i ka pōʻino cell.
Kanesa
Mau ʻai i ka pīHoʻemi ia i ka hopena o ka maʻi kanesa ma muli o kāna ʻano antioxidant a me ka hiki ke hōʻemi i ka ʻāʻī i loko o ke kino.
Loaʻa iā ia nā mea kanu i kapa ʻia he saponins, i ʻike ʻia he hopena anti-cancer.
Ua hōʻike ʻia nā haʻawina like ʻole hiki i nā saponins ke kōkua i ka pale ʻana i nā ʻano maʻi maʻi like ʻole a hiki ke pale i ka ulu ʻana o ka maʻi maʻi.
ʻO ka mea hou aku, he mea maikaʻi paha ia no ka hōʻemi ʻana i ka pilikia o ka maʻi prostate. ka huaora K He waiwai hoʻi ia i nā meaʻai like ʻole i ʻike ʻia no kona hiki ke hōʻemi i ka pilikia o ka maʻi kanesa, me
Diabetes
peasLoaʻa iā ia kekahi mau waiwai i ʻike ʻia e kōkua i ka hoʻopaʻa ʻana i ke kō koko, kahi mea nui i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.
Mālama ka fiber a me ka protein i ka piʻi wikiwiki ʻana o ke kō koko a kōkua i ka mālama ʻana i ka maʻi diabetes.
Hāʻawi pū ia i ka nui o ka magnesium a me nā huaora B, me nā huaora K, A a me C. ʻIke ʻia kēia mau meaʻai a pau e kōkua i ka hōʻemi ʻana i ka maʻi diabetes.
He aha nā pōʻino o ka pī?
Loaʻa nā anti-nutrients
peas ʻOiai ka nui o nā meaʻai i loko, aia pū kekahi anti-nutrients.
ʻO kēia nā mea i loaʻa i loko o nā meaʻai e like me nā legumes a me nā kīʻaha e hiki ke hoʻopilikia i ka hoʻoemi ʻana a me ka absorption mineral.
ʻOiai ʻaʻole lākou he hopohopo no ka poʻe olakino, pono e mālama ʻia nā hopena olakino.
malnutrition ʻoi aku ka nui o ka hopena i ka poʻe i pilikia. ʻO nā mea koʻikoʻi ʻelua anti-nutrients i loaʻa i ka pī:
ʻakika phytic
Hiki iā ia ke hoʻopilikia i ka lawe ʻana o nā minerale e like me ka hao, calcium, zinc a me ka magnesium.
Nā Lectins
Hiki iā ia ke hoʻopilikia i ka absorption nutrient e pili ana me nā hōʻailona e like me ke kinoea a me ka bloating.
Nā pae o kēia mau anti-nutrients peasHe haʻahaʻa hoʻi ia ma mua o nā legumes ʻē aʻe, no laila ʻaʻole ia e hoʻopilikia i nā pilikia he nui.
Hiki ke hoʻoulu ʻia
E like me nā legumes ʻē aʻe, nā pī ʻōmaʻomaʻo i ka pehuhiki ke hoʻoulu i ka ʻōpū a me ke kinoea. No kekahi mau kumu paha keia mau hopena; ʻO kekahi o lākou ka mea o FODMAPs - fermentable oligo-, di-, mono-saccharides a me polyols.
He hui ia o nā kaʻa kaʻa i pakele i ka ʻai ʻana a laila hoʻomoʻi ʻia e ka bacteria i loko o ka ʻōpū e hoʻohua ai i ke kinoea ma ke ʻano he hopena.
Eia kekahi, ka pī lectins pili me ka bloating a me nā hōʻailona digestive ʻē aʻe. ʻOiai ʻaʻole loaʻa nā lectins i ka nui, hiki iā lākou ke hoʻopilikia i kekahi poʻe, ʻoiai inā he mea nui lākou o ka meaʻai.
Ma ka hopena;
peasHe waiwai ia i nā meaʻai, fiber a me nā antioxidants a loaʻa nā waiwai e hiki ke hōʻemi i ka pilikia o nā maʻi he nui.
Eia nō naʻe, aia nā anti-nutrients e hiki ke hoʻopau i ka absorption o kekahi mau meaʻai a hoʻopilikia i ka ʻōnaehana digestive.
