ʻAno o ka ʻatikala
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.
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 ve kumuʻiʻo 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 28 ʻalemona 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 grams walnuts 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 calories a 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 ve pākuʻi 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 haʻawina ʻO Pistachio a i ka hazelnuts lutein 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.