ʻuala poni, e like me nā lālā ʻē aʻe o ka ʻohana ʻuala ( Puʻupuʻu Solanum ) no loko mai o kahi mea kanu kōpaʻa maoli i ka ʻāina mauna ʻo Andean ma ʻAmelika Hema. ʻO kēia ʻano ʻuala He kamaaina ia no Peru a me Bolivia.
He poni poni a ʻeleʻele ka ʻili o waho a me ka ʻiʻo ʻiʻo ʻulaʻula o loko ma hope o ka kuke ʻana.
He ʻoi aku kona ʻano ma mua o ka ʻuala keʻokeʻo a ʻoi aku ka momona. Hōʻike nā haʻawina he 2-3 mau manawa kiʻekiʻe ka pae antioxidant o kēia ʻuala ma mua o ka ʻuala keʻokeʻo ma muli o ka loaʻa ʻana o nā anthocyanins.
He aha nā ʻuala poni?
ʻuala poni, Solanaceae a i ʻole nā mea kanu pō i kona ohana He ʻano mea kanu aʻa. Aia ka eggplant i ka ʻohana like me nā mea kanu e like me nā tōmato a me nā pepa.
Ua kaulana kēia ʻano ʻuala kolepa nui ma ʻAmelika Hema, ʻoiai ʻo ia mai Peru a me Bolivia, a hiki ke ulu i ka nui iki inā ʻae ʻia a hiki i ke oʻo piha.
Waiwai o ka uala poni
ʻuala Manaʻo pinepine ʻia ʻo ia he mea maikaʻi ʻole ma muli o ka nui o ka starch content, akā he nui nā meaʻai koʻikoʻi a he meaʻai maikaʻi loa ia.
ʻuala poni, Puʻupuʻu Solanum He ʻano meaʻai like kona me nā ʻano ʻuala ʻē aʻe i loko o kona ʻohana, akā ʻokoʻa kona ʻano mineral ma muli o ka lepo kahi i ulu ai.
Aia ka manaʻo kuhihewa aia nā meaʻai a pau o ka ʻuala i ka ʻili. ʻO kaʻoiaʻiʻo,ʻoi aku ma mua o ka hapalua o nā meaʻai i loaʻa i loko o kāna'āpanaʻiʻo.
100 grams i moa ʻuala poni, me kāna ʻili i loaʻa i kēia mau meaʻai:
Kalori: 87
Pūmua: 2 gram
Kāpena: 20 grams
ʻO ka fiber: 3.3 grams
Ka momona: emi iho ma mua o 1 gram
Manganese: 6% o ka waiwai o kēlā me kēia lā (DV)
Ke keleawe: 21% o DV
Hao: 2% o ka DV
Pāuma: 8% o ka DV
Huaola B6: 18% o ka DV
Huaola C: 14% o ka DV
ʻOi aku ka ʻuala ma mua o ka maiʻa potasiuma loaʻa maʻiʻo. Eia kekahi, he 3 grams o ka fiber i ka lawelawe ʻana i ka ʻuala a he haʻahaʻa maoli ka sodium.
Anthocyanins, strawberries, ʻulaʻula hua waina, ʻulaʻula kāpeti a me ʻuala poni ʻO nā pūhui phenolic ke kuleana no ke kala ikaika o nā huaʻai a me nā mea kanu, e like me
He aha nā pono o ka ʻuala poni?
ʻOi aku ka maikaʻi no ke kō koko
glycemic index (GI)he ana ia o ka nui o ka hooulu ana o ke koko. Ua helu ʻia mai ka 0 a i ka 100, a ua manaʻo ʻia ka glycemic index ʻoi aku ma mua o 70.
Ma kahi haʻawina hoʻohālikelike i nā kānaka, ʻuala poniUa ʻike ʻia ʻo ka glycemic index o ka ʻuala he 77, ʻo ka glycemic index o ka ʻuala melemele he 81 a ʻo ka glycemic index o ka uala keʻokeʻo he 93.
ʻOiai e pili ana nā ʻano ʻuala a pau i ke kiʻekiʻe o ke kō koko ma muli o ko lākou ʻano carbohydrate. ʻuala poni, hōʻike i ka liʻiliʻi o ka maikaʻi ma mua o nā ʻano ʻē aʻe ma muli o ke kiʻekiʻe o nā mea kanu polyphenol.
Hoʻemi kēia mau mea hoʻohui i ka absorption o nā starch i loko o ka ʻōpū, no laila ʻuala poniHoʻemi i ka hopena o ke kō koko koko.
Loaʻa nā antioxidants e pono ai ke kino
E like me nā huaʻai a me nā mea kanu ʻē aʻe, ʻuala poniʻO kona waihoʻoluʻu he hōʻailona ia he kiʻekiʻe i nā antioxidants. ʻO ka ʻoiaʻiʻo, ʻelua a ʻekolu mau manawa ʻoi aku ka hana antioxidant ma mua o ka ʻuala keʻokeʻo a melemele paha.
ʻO nā antioxidants nā mea kanu i hiki ke pale aku i nā cell mai nā hopena ʻino o ke koʻikoʻi oxidative.
ʻuala poniHe waiwai nui ia i nā antioxidants polyphenol i kapa ʻia he anthocyanins. ʻO Blueberry a me nā ʻeleʻele i loaʻa nā antioxidants like.
ʻO ka ʻai ʻana i nā anthocyanins kiʻekiʻe e mālama i nā pae cholesterol i ka pae olakino, pale i ke olakino o ka maka, a hoʻemi i ka pilikia o ka maʻi puʻuwai, kekahi mau maʻi maʻi a me ka maʻi diabetes.
Ma waho aʻe o kā lākou ʻano anthocyanin kiʻekiʻe, ʻo nā antioxidants i loaʻa i nā ʻano ʻuala āpau:
- Huaʻai C
- Nā pūhui Carotenoid
– Selenium
– Tirosine
- Nā pūhui polyphenolic e like me ka waika caffeic, scopolin, chlorogenic acid a me ferulic acid
hoʻomaikaʻi i ke koko
E ʻai ana i ka ʻuala poniHe mea pono ia no ka ipu koko a me ke koko. ʻO kekahi hapa kēia ma muli o kona kiʻekiʻe o ka potassium no ka mea kōkua kēia meaʻai e hoʻemi i ke koko. He kuleana nō hoʻi ka ʻike antioxidant.
ʻO kahi haʻawina liʻiliʻi 4-wiki i ka poʻe me ke koko kiʻekiʻe i loaʻa ʻeono a ʻewalu ʻelua i ka lā ʻuala poni Ua hoʻoholo ʻo ka ʻai ʻana i hoʻemi i ke koko systolic a me ka diastolic (nā helu luna a me lalo o kahi waiwai) e 3.5% a me 4.3%, kēlā me kēia.
Eia kekahi, ua hoʻohālikelike kekahi mau haʻawina i ka ʻai ʻana i ka ʻuala keʻokeʻo. ʻuala poni 'ōlelo mai e hiki i ka 'ai ke ho'emi i ka 'o'ole'a a'a.
ʻO ka loaʻa ʻana o nā aʻa ʻaʻa paʻakikī e hoʻonui i ka pilikia o ka hōʻeha puʻuwai a i ʻole ka hahau ʻana no ka mea ʻaʻole hiki ke hoʻomāhuahua maʻalahi nā aʻa i ka pane ʻana i nā loli o ke koko.
hua ʻuala poniHoʻohaʻahaʻa ia i ke koko i ka poʻe me ka hypertension. Hoʻemi pū ia i ka hōʻiliʻili cholesterol. No ka mea, ʻuala poni ʻAʻole hiki iā ia ke kāohi wale i ka hypertension, akā pale pū kekahi i nā maʻi cardiovascular.
Hoʻemi i ka pilikia o ka maʻi kanesa
Ua hōʻike ʻia kekahi mau noiʻi lab i nā antioxidants, me ʻuala poniua hōʻike ʻia e hiki i kekahi mau pūhui i loko o kekahi ke kōkua i ka pale ʻana a i ʻole ke kaua ʻana i nā maʻi maʻi e like me ke kolonā a me ka maʻi maʻi umauma.
Ma kekahi haʻawina, ʻuala poni Ua ulu mālie nā maʻi kanesa i mālama ʻia me ka extract.
Ka noiʻi lāʻau lapaʻau pū kekahi ʻuala ʻiʻo ponihōʻike ʻo ia ke kāohi nei i ka hoʻokumu ʻana o ka tumor. Hoʻemi pū ia i ka nui o nā maʻi maʻi a me nā polyps i loko o ka ʻōpū, colon a me nā mea pili ma kahi o 50%.
Mālama iā ʻoe i ka piha ma muli o kona ʻano fiber
E ʻai ana i ka ʻuala poni Kōkua ia i ka hoʻokō ʻana i nā pono fiber o kēlā me kēia lā. ʻO ka fiber dietary ka mea e ʻoluʻolu ai iā ʻoe, pale i ka constipation, hoʻopaʻa i ke kō koko a kōkua i ka mālama ʻana i nā pae cholesterol olakino.
ʻuala poni ʻO kekahi o ka mākiko i loko o nā ʻuala a pau, e like me kēia, he ʻano fiber i kapa ʻia ʻo starch kūpaʻa. mākū kūʻē I loko o ka ʻōpū o ka ʻōpū, kūʻē ia i ka digestion, akā ʻo ka bacteria i loko o ka ʻōpū nui e hoʻomoʻa iā ia.
I loko o kēia kaʻina hana fermentation, ʻakika momona kaulahao pōkole hana ʻia nā pūhui i ʻike ʻia. Hāʻawi kēia mau pūhui i ka hoʻomaikaʻi ʻana i ke olakino ʻōpū.
Hoʻomaikaʻi i ka ʻeli ʻana a me ke olakino ʻōpū
ma hope o ka ʻai ʻana ʻuala poni huna i nā polyphenols, nā moleke ikaika e hoʻoikaika i ke ola kino. Hōʻike ka noiʻi e hiki i kēia mau moleke ke pale i nā maʻi maʻi o ka ʻāpana GI a me ke kolonā.ʻO ke kiʻekiʻe o ka fiber i loko o kēia mau ʻuala e hoʻoikaika i ka ulu ʻana o nā hua bacteria maikaʻi.
ʻuala poni Mālama nā anthocyanins i nā ʻōpū a me nā ʻōpū mai ka ʻāʻī a me ka pōʻino radical manuahi. Hoʻopau kēia mau polyphenols i ka lawe ʻana i ka hao nui i loko o ka ʻōpū, hiki ke lilo i mea ʻawaʻawa.
Pale i ka hana ate
Ua mālama ʻia kahi noiʻi ma 2016 e nānā i ka hopena o nā anthocyanins ʻuala poni i ka pōʻino o ke ake o nā holoholona.
Hōʻike nā hopena i ka piʻi ʻana o ka hana antioxidant i nā kumuhana. Ua hoʻolōʻihi kēia mau moleke ikaika i ka lawe ʻana, ka metabolism a me ka mālama ʻana i nā momona i loko o ke ake.
pale i ke koko
ʻO nā ʻōpala koko, i ʻike ʻia ʻo thrombosis, ke kumu nui o ka make ma ka honua holoʻokoʻa. ʻuala poni kōkua i ka pale ʻana i kēia kūlana.
ʻuala poni Loaʻa i ka waika chlorogenic. Ua ʻike ʻia kēia pūhui kemika e uhaʻi i nā ʻāpana koko a keʻakeʻa i ka hana enzymatic o nā protein procoagulant a me nā peptides.
ʻO kahi koho olakino i ka kala ʻai
Hoʻohana ʻia ka ʻuala, kāloti a me nā mea kanu aʻa ʻē aʻe e kala i nā meaʻai a ua ulu ʻia no ka ʻoihana kala maoli.
Hiki ke hoʻohana ʻia ka ʻuala poni ma ke ʻano he kala meaʻai maoli i hoʻohālikelike ʻia me nā meaʻai kemika he nui ma muli o kona ʻano kūlohelohe a me ka anthocyanin.
ʻO nā anthocyanins i loaʻa i loko o kēia aʻa he mea maikaʻi loa ia no ka kala maoli ʻana i nā huahana meaʻai e like me nā mea inu huaʻai, nā wai huaora, ice cream a me ka yogurt.
He pōʻino anei ka ʻuala poni?
A hiki i kēia lā ʻuala poniʻAʻohe mea ʻona a i ʻole nā hopena ʻaoʻao i hōʻike ʻia. ʻO kekahi ʻaoʻao i ka ʻai nui ʻana i kēia kumu aʻa hiki ke pilikia me ke koko clotting. ʻuala poniʻO ka nui o nā anthocyanins i loaʻa i ke kī hiki ke launa pū me nā anticoagulants / ʻoki koko.
Ma ka hopena;
ʻuala ponihe lālā olakino a ʻulaʻula o ka ʻohana ʻuala i kūpono ke ʻike. Ke hoʻohālikelike ʻia me ka ʻuala maʻamau, he haʻahaʻa haʻahaʻa ka glycemic index a ʻoi aku ka maikaʻi no ke kō koko.
ʻO ka loaʻa ʻana o nā flavonoids a me nā waikawa phenolic e hāʻawi iā lākou i nā waiwai anti-obesity, digestive a anti-cancer. Mālama pū ka ʻuala anthocyanins i ka puʻuwai, ate, lolo a me nā ʻōpū mai nā maʻi ʻeha.
