Nui nā nati e like me nā almonds, cashews, hazelnuts, pistachios, pine nuts, pistachios, Brazil nuts, chestnuts, macadamia nuts, walnuts, pecans. He mea pono ia e like me ka ono. ʻOiai he mau hiʻohiʻona like ʻole ko lākou a pau, he mea maʻamau ka pōmaikaʻi o nā nati.
ʻO nā pono o ka nati
He mau meaʻai momona. Loaʻa iā lākou ka nui o ka protein. Loaʻa iā lākou nā meaʻai meaʻai nui e like me nā huaora B, ka huaora E, ka hao, ka zinc, ka potassium, ka magnesium, nā mineral antioxidant a me nā pūhui antioxidant. Nui lākou i nā calorie. He mau meaʻai hiki ke maʻalahi i ka ʻai. No laila, ʻaʻole ʻōlelo ʻia ka hoʻohana nui ʻana.
He aha nā Nuts?
Manaʻo ʻia nā huaʻai i nā hua. Akā naʻe, ʻaʻole ʻono e like me nā huaʻai a he nui ka momona.
I mea e hiki ai i ka hua o loko, pono e wawahi i ka iwi paa o waho. ʻO ka mea pōmaikaʻi no mākou, ʻo ka ʻoihana o kēia lā, ka mea i noʻonoʻo i nā mea āpau, ua loaʻa ka hopena no kēia a ua wehe i nā pūpū o nā nati a hoʻopaʻa ʻia. ʻO nā huaʻai a nā mea a pau e makemake ai e ʻai, penei;
ʻAmelemona
ʻO Fındık
Pīkini
cashews
Walnut
Pekani
Pihi
Nā pua Pine
ʻO Pistachio
ʻOiai ke hoʻokaʻawale nei mākou i nā pīni ma ke ʻano he nati, ma ke ʻano ʻenehana aia lākou i ka hui legumes.
Kalori i loko o nā Nuts
Kōnae 100
Kalepona
ka aila
Karepona
hydrate
ʻO
kōpaʻa
kumuʻiʻo
chestnut
213
2
46
8
11
2
cashews
553
44
33
3
6
18
Pīkini
557
44
28
10
8
21
Pihi
567
49
16
8
4
26
ʻAmelemona
575
49
22
12
4
21
ʻO Fındık
628
61
17
10
4
15
Walnut
654
65
14
7
3
15
nati Brazil
656
66
12
8
2
14
Nā pua Pine
673
68
13
4
4
14
Pule
walnut
691
72
14
10
4
9
Makadamia
hazelnut
718
76
14
9
5
8
Nati Nutritional Value
ʻO nā huaʻai nā meaʻai nui loa. ʻO ka waiwai kūpono o ka 28 grams o nā nati hui ʻia e like me kēia;
Kalori: 173
Pūmua: 5 gram
Ka momona: 9 grams, me 16 grams o ka momona monounsaturated
Kāpena: 6 grams
ʻO ka fiber: 3 grams
Vitamin E: 12% o ka RDI
Magnesium: 16% o ka RDI
Phosphorus: 13% o ka RDI
Ke keleawe: 23% o ka RDI
Manganese: 26% o ka RDI
Selenium: 56% o ka RDI
Nā Pono o nā Nati
Ke kumu o nā antioxidants
Mālama nā Antioxidants i nā radical manuahi e hoʻopōʻino i nā cell ma lalo o ka mana. ʻO nā antioxidants polyphenol i loaʻa i loko o nā nati e hakakā i ke koʻikoʻi oxidative ma ka hoʻokaʻawale ʻana i nā radical manuahi e hōʻino i nā cell.
Hoʻohaʻahaʻa i ka cholesterol
He hopena maikaʻi nā hua i ka cholesterol a me nā triglycerides. He hopena hoʻohaʻahaʻa cholesterol ʻo ia no ka mea he waiwai ia i nā momona mono a polyunsaturated.
ʻAʻole hoʻonui i ke kō koko
He haʻahaʻa nā huaʻai i ka carbohydrate. ʻO ia ke kumu ʻaʻole lākou e hoʻonui koke i ke kō koko.
Hoʻemi i ka mumū
He mau mea anti-inflammatory ka hua. Ma kēia ʻano, pale ʻo ia i ke kino mai ka mumū.
Kiʻekiʻe i ka fiber
He nui nā pono o ka fiber i ke kino. Hāʻawi ia i nā hua bacteria maikaʻi e hoʻonui i loko o ka ʻōpū. Hoʻololi kēia mau huakini i nā fiber i mau momona momona pono. Eia kekahi, hāʻawi nā meaʻai fiber i ka māʻona. Penei ka nui o ka fiber o kekahi mau hua;
ʻAmona: 3.5 grams
Pistachios: 2.9 grams
Nati: 2.9 grams
Walnuts: 2.9 grams
Peanuts: 2.6 grams
Nā hua Brazil: 2.1 grams
Hoʻemi i ka pilikia o ka puʻuwai a me ka hahau ʻana
He mau meaʻai puʻuwai ka nati. Hoʻohālikelike ia i ka cholesterol a hoʻemi i ka ʻāʻī. Me kēia mau hiʻohiʻona, hoʻemi ia i ka pilikia o nā maʻi puʻuwai a me ka hahau.
Hoʻonui paha ʻoe i ke kaumaha o ka nati?
ʻAʻole e piʻi ke kaumaha ka ʻai mau ʻana i nā nati. He kōkua nō hoʻi ia e lilo i ke kaumaha ke ʻai ʻia me ka naʻauao. No ka mea, piha nā hua no ka manawa lōʻihi. ʻO kēia hopena ma muli o ka hoʻonui nui ʻana o nā hormones YY (PYY) a me cholecystokinin (CCK), e kōkua i ka hoʻoponopono ʻana i ka ʻai. He mea koʻikoʻi nō hoʻi ka nui o ka fiber no nā hopena o ke kaumaha. Loaʻa iā ia nā hopena e like me ka hoʻonui ʻana i ka momona.
Na Nati Ola
ʻO nā nati nā meaʻai maikaʻi. Akā ʻoi aku ka maikaʻi o kekahi no kā lākou meaʻai a me nā pono. Eia nā huaʻai maikaʻi loa…
ʻAmelemona
ʻO ka meaʻai meaʻai o 28 grams o nā ʻalemona penei;
Kalori: 161
Ka momona: 14 grams
Pūmua: 6 gram
Kāpena: 6 grams
ʻO ka fiber: 3.5 grams
Vitamin E: 37% o ka Reference Daily Intake (RDI)
Magnesium: 19% o ka RDI
ʻAmelemona hoʻohaʻahaʻa i ka cholesterol a me ke koko. Hoʻemi ia i ka mumū. Hoʻoikaika ia i ka ulu ʻana o ka bacteria intestinal.
Pistachios
ʻO ka waiwai waiwai o 28 grams o nā pistachios penei:
Kalori: 156
Ka momona: 12,5 grams
Pūmua: 6 gram
Kāpena: 8 grams
ʻO ka fiber: 3 grams
Vitamin E: 3% o ka RDI
Magnesium: 8% o ka RDI
Hoʻonui ka pistachios i ka pae cholesterol. Hoʻemi ia i ka pilikia o ka maʻi puʻuwai. Kaulike ke koko koko.
cashews
ʻO ka waiwai kūpono o 28 grams o ka cashew nuts penei:
Kalori: 155
Ka momona: 12 grams
Pūmua: 5 gram
Kāpena: 9 grams
ʻO ka fiber: 1 grams
Vitamin E: 1% o ka RDI
Magnesium: 20% o ka RDI
Loaʻa i ka cashews ka mana antioxidant. Hoʻohaʻahaʻa i ke koko.
Walnut
ʻO ka waiwai waiwai o 28 grams o ka walnuts penei:
Kalori: 182
Ka momona: 18 grams
Pūmua: 4 gram
Kāpena: 4 grams
ʻO ka fiber: 2 grams
Vitamin E: 1% o ka RDI
Magnesium: 11% o ka RDI
ʻO Walnuts e hoʻemi i ka pilikia o ka maʻi puʻuwai. Hoʻemi ia i ka cholesterol maikaʻi ʻole. Hoʻohaʻahaʻa i ke koko. He mea pono no ke kahe koko. Hoʻemi ia i ka ʻeha mau.
Pekani
ʻO ka meaʻai meaʻai o 28 grams o ka pecans penei:
Kalori: 193
Ka momona: 20 grams
Pūmua: 3 gram
Kāpena: 4 grams
ʻO ka fiber: 2.5 grams
Vitamin E: 2% o ka RDI
Magnesium: 8% o ka RDI
ʻO nā pecans, aia nā antioxidants e like me nā huaʻai ʻē aʻe, e hoʻemi i ka cholesterol maikaʻi ʻole.
Nati Makadamia
ʻO ka waiwai kūpono o 28 grams o nā nati macadamia penei:
Kalori: 200
Ka momona: 21 grams
Pūmua: 2 gram
Kāpena: 4 grams
Huila: 2.5 gram
Vitamin E: 1% o ka RDI
Magnesium: 9% o ka RDI
Hoʻemi ka nati Macadamia i ka cholesterol kiʻekiʻe. Hoemi ia i ke kaumaha oxidative. Hoʻomaikaʻi ia i ke olakino naʻau. Hoʻomaha ia i ka mumū.
Nati Palakila
ʻO ka waiwai kūpono o ka 28 grams o nā nati Brazil penei:
Kalori: 182
Ka momona: 18 grams
Pūmua: 4 gram
Kāpena: 3 grams
ʻO ka fiber: 2 grams
Vitamin E: 8% o ka RDI
Magnesium: 26% o ka RDI
Nui nā hua Brazil i ka selenium.
ʻO Fındık
ʻO ka waiwai waiwai o 28 grams o nā hazelnuts penei:
Kalori: 176
Ka momona: 9 grams
Pūmua: 6 gram
Kāpena: 6 grams
ʻO ka fiber: 3.5 grams
Vitamin E: 37% o ka RDI
Magnesium: 20% o ka RDI
E like me nā nati ʻē aʻe, pono nā hazelnuts no ke olakino naʻau. Hoʻemi ia i ka cholesterol maikaʻi ʻole a me nā pae triglyceride. Hoʻomaikaʻi hoʻi ia i ka hana a ke koko.
Pīkini
ʻO ka waiwai kūpono o 28 grams o nā pīni maloʻo maloʻo penei:
Kalori: 176
Ka momona: 17 grams
Pūmua: 4 gram
Kāpena: 5 grams
ʻO ka fiber: 3 grams
Vitamin E: 21% o ka RDI
Magnesium: 11% o ka RDI
ʻO ka ʻai ʻana i ka pīni e hoʻohaʻahaʻa i ka nui o ka make. Hoʻomaikaʻi ia i ke olakino naʻau. Hoʻemi ia i ka maʻi diabetes type 2.
Pono e ʻai ʻia nā nati a i ʻole ʻia paha?
Hoʻemi ka nati i ka cholesterol a me ke koko,ke kaulike ʻana i ke kō koko Ua kamaʻilio mākou e pili ana i kāna mau pono like ʻole. Maopopo iā ʻoe ʻo wai o nā nati i kūʻai ʻia ma ke ʻano he maka a i ʻoki ʻia paha i ʻoi aku ke olakino? Hoʻopilikia anei ka hoʻomoʻa ʻana i nā nati i kā lākou meaʻai?
Hoʻololi ka hoʻomoʻa ʻana i ke ʻano a me ka haku mele ʻana o ka nati. ʻO ka mea nui, hoʻololi kona waihoʻoluʻu, hoʻemi ʻia kona ʻano wai a loaʻa iā ia kahi ʻano crispy.
Ua like loa ka nui o ka aila i loko o nā hua maloʻo maka a maloʻo,carbohydrate vekumuʻiʻo loaa. ʻOiai ʻoi aku ka nui o ka momona a me nā calorie i ka ʻala maloʻo i kēlā me kēia gram, liʻiliʻi loa ka ʻokoʻa.
l.
Kōnae 28ʻalemona maka Loaʻa iā ia he 161 calories a me 14 grams o ka momona. ʻO ka nui like o nā'alemona maloʻo maloʻo he 167 calories a me 15 grams o ka momona.
Pēlā nō, 28 gramswalnuts maka Loaʻa iā ia he 193 calories a me 20 grams o ka momona. ʻO ka nui like o nā walnuts i kālua ʻia, 199 caloriesa he 21 grams ka momona.
E like me kāu i ʻike ai, ʻaʻole i hoʻopilikia nui ʻia ke kaʻina hana ʻana i ka calorie, ka momona, ka carbohydrate a me ka protein o nā nati.
Pau ka maʻu o nā hua i ka wā e kālua ai. No laila, ʻoi aku ka liʻiliʻi o ke kaumaha o nā nati i kālua ʻia ma mua o ke kaumaha o ka maka.
He ʻano like nō hoʻi nā ʻano protein a me ka carbohydrate i loko o nā nati maka a me ka ʻala. ʻOi aku ka nui o nā momona a me nā calorie i ka ʻaila ʻaila ma mua o nā mea maloʻo. ʻO kēia no ka mea, loaʻa maoli i nā nati ka aila keu a ʻaʻole hiki ke komo i ka ʻaila i hoʻohui ʻia.
Nalo kekahi mau meaʻai i ka wā e kālua ʻia ai nā hua.
Nati,Vitamin E,makanekiuma vepākuʻi Loaʻa iā ia ka nui o nā huaora a me nā minela momona, me Loaʻa pū kekahi i nā antioxidants. ʻO kekahi o kēia mau meaʻai he mea wela a nalowale i ka wā o ke kaʻina ʻana.
No ka laʻana, haki kekahi mau ʻano antioxidants i ka wā i kālua ʻia. He mea koʻikoʻi nā antioxidants no ko mākou olakino no ka mea pale lākou i kā mākou mau cell mai ka pōʻino e nā radical manuahi.
ʻAʻole pau nā antioxidants i ka pōʻino i ka wā e kālua ai. he haʻawinaʻO Pistachio a i ka hazelnutslutein a me zeaxanthin Ua hoʻoholo ʻo ia ʻaʻole i hoʻopilikia ʻia nā antioxidants e ke kaʻina hana ʻana.
Ua hoʻoholo ʻo ia ua nalowale ka huaora E, thiamine a me nā carotenoids i ka wā e ʻai ai. Ua ʻōlelo ʻia ʻo ka nui o ka poho e pili ana i ke ʻano o ka nati a me ka mahana palai. Ua hoʻonui ʻia nā lilo o ka huaora me ka piʻi ʻana o ka wela o ka ʻala.
ʻO nā huaʻai maikaʻi loa: Raw or Roasted?
ʻO ka pane pōkole ʻelua.
He olakino maikaʻi loa nā hua maka akā loaʻa paha nā hua bacteria ʻino. ʻAʻole hiki ke hoʻoulu i ka maʻi.
Hāʻawi ʻia nā huaʻala ʻala i nā antioxidants a me nā huaora. Ua pōʻino kekahi o nā momona momona maikaʻi a ua hoʻokumu ʻia ka acrylamide, ʻoiai ʻaʻole i ka nui o ka pōʻino.
I ke kūʻai ʻana i nā nati i kālua ʻia, e hoʻomanaʻo he paʻakai loa kekahi a he uhi kō kekahi. Ma mua o ke kūʻai ʻana iā lākou i kālua ʻia, e kūʻai maka a hoʻomoʻa iā ʻoe iho i ka umu. Ma kēia ala hiki iā ʻoe ke hoʻoponopono maikaʻi i ka mahana.
