pīkī pīkī, ʻāpala ʻia a paʻi peanuthana ʻia mai. No ka mea ʻono a pono, ʻo ia kekahi o nā meaʻai hiki ʻole i nā keiki ke haʻalele no ka ʻaina kakahiaka.
Hoʻopili ʻia me nā meaʻai pono e like me nā huaora, nā minerala, a me nā momona olakino pīkī pīkīMa muli o kona kiʻekiʻe o ka momona, ʻoi aku ka nui o ka calorie.
I loko o ka pīkī pīkī i hana ʻia momona trans a loaʻa nā mea ʻino e like me ke kō. ʻO ka ʻai nui ʻana i ke kō a me nā momona trans ke kumu o nā pilikia olakino like ʻole, e like me ka maʻi puʻuwai.
Ma keia kikokikona pīni piaʻO nā mea i haʻi ʻia e pili ana i ia mea no nā mea i hana ʻia ma ke kino.
He aha nā pōmaikaʻi o ka pīkī pī?
kumu protein
Mīkini pīnīHe kumu ikehu kaulike loa ia no ka mea aia i loko o nā macronutrients ʻekolu.
Mīkini pīnī He waiwai nui ia i ka protein.
Haʻahaʻa i ka carbohydrate
ʻO ka pīkī maʻemaʻe 20% wale nō carbohydrateKaʻa kaʻa. He huina haahaa keia.
Me kēia hiʻohiʻona, he meaʻai kūpono ia no nā poʻe maʻi me ka maʻi diabetes type 2.
ʻO ka momona maikaʻi
Mīkini pīnīNo ka mea he nui ka momona, he kiʻekiʻe hoʻi i nā calorie.
Mīkini pīnīʻO ka hapalua o kaʻaila i loko o kaʻailaʻoliva heʻaila oleic, kahi i loaʻa i ka nui o kaʻailaʻaila.
ʻOleic acidLoaʻa iā ia kekahi mau pōmaikaʻi, e like me ka hoʻomaikaʻi ʻana i ka ʻike insulin.
Nui i nā huaora a me nā minela
Mīkini pīnī He meaʻai nui ia. 100 grams pīni pia Hāʻawi i nā huaora a me nā minela he nui:
ʻO ka Vitamin E: 45% o ka pono o kēlā me kēia lā
ʻO ka Vitamin B3 (Niacin): 67% o ka pono o kēlā me kēia lā
Ma ka manawa likebiotin He waiwai ia i nā meaʻai a loaʻa ka nui o ka huaʻa B5, hao, potassium, zinc a me selenium. 100 grams pīni pia He 588 calories ia.
Maʻiʻo antioxidant
Mīkini pīnī Loaʻa nā huaora a me nā minela pono.
He waiwai nui hoʻi ia i nā antioxidants e like me ka p-coumaric acid, ka mea e hōʻemi ai i ka maʻi o nā ʻiole.
Hoʻemi ia i ka pilikia o ka maʻi puʻuwai Resveratrol Inā loaʻa.
He aha nā pōʻino o ka pīkī?
ʻO Aflatoxin
Mīkini pīnī ʻOiai he meaʻai nui ia, aia pū kekahi mau mea hiki ke hōʻino. ʻO Aflatoxin kekahi o lākou.
Pihi, ʻO Aspergillus Loaʻa iā ia kahi ʻōpala i kapa ʻia ʻo ka ulu ʻana ma lalo o ka honua. He kumu kēia o ka aflatoxin, he mea make loa.
Ua hoʻopili kekahi mau haʻawina kanaka i ka ʻike ʻana i ka aflatoxin i ka maʻi ʻaʻai a me ka hoʻomohala ʻana a me ka lohi o ka noʻonoʻo i nā keiki.
Wahi a kekahi kumu, ʻo ka pīkī, pīni pia ʻO ka hana ʻana iā ia ma ke ʻano he aflatoxin e hōʻemi i ka pae o ka aflatoxin e 89%.
ʻO ka momona o ka Omega 6
ʻO nā momona Omega 3 e hoʻemi i ka mumū, aʻo ka nui o nā momona omega 6 e hoʻoulu ai i ka mumū.
He kiʻekiʻe ka pīkī i nā momona omega 6 a haʻahaʻa i ka momona omega 3.
No laila, hiki ke hana i kahi ratio kaulike ʻole i ke kino.
ʻAhaʻi ʻaʻano
ʻAleʻa ʻai pīkīʻo ia kekahi o nā kumu nui loa o ka hoʻoulu ʻana o ka immune inflammatory.
Kiʻekiʻe i ka momona a me nā calorie
Mīkini pīnīkiʻekiʻe i nā calorie a me ka momona. 2 punetune pīni pia ʻO kona calorie a me ka momona ka mea penei:
Mīkini pīnī Inā ʻai ʻia ma ke ʻano he ʻāpana o ka ʻai i kēlā me kēia lā, ʻaʻole ia e hoʻonui i ke kaumaha. ʻOiai he nui nā haʻawina pīni piaUa koi ʻia e kōkua i ka hoʻēmi kaumaha.
Pehea ʻoe e hoʻemi ai i ke kaumaha o ka pīkī?
Mīkini pīnīKōkua i ka pohō kaumaha ma muli o kona hiki ke ho'ēmi i ka ʻai.
Mīkini pīnīʻO ka nui o ka protein a me ka fiber e hoʻemi i ka makemake.
Mahalo i kāna ʻano protein, ʻaʻole ia e hoʻoemi i ka ʻiʻo i ka wā nāwaliwali.
Pehea e ʻai ai i ka pīkī pīkī
Mīkini pīnī Hele maikaʻi me nā mea āpau. Hiki iā ʻoe ke hohola ma luna o ka berena a i ʻole e hoʻohana ʻia e like me ka ʻuala ma nā ʻāpana ʻāpala.
Inā kūʻai ʻoe i ka pata pīnī mai ka mākeke, koho i nā huahana i loaʻa ʻole ke kō. E noʻonoʻo i ka nui o ka ʻāpana i ʻole ʻoe e ʻoi aku ma mua o kāu koi calorie i kēlā me kēia lā. Maiʻoi aku ma mua o 1-2 punetēpē (16-32 grams) i kēlā me kēia lā.
