pīʻeleʻeleinoa ʻepekema o (Phaseolus vulgaris). ʻO ka ʻenehana, ʻo ia kekahi o nā lālā 500 o ka ʻohana pīni kīkī.
7 makahiki aku nei, pīʻeleʻele Manaʻo ʻia he meaʻai koʻikoʻi no ʻAmelika Hema a me ʻAmelika Hema. No laila, hoʻohana nui ʻia i nā meaʻai ʻAmelika.
pīʻeleʻeleLoaʻa iā ia nā pono olakino maikaʻi loa no ke kino. He waiwai ia i ka protein, fiber, flavonoids antioxidants a no ka loaʻa ʻana o omega-3 fatty acids, hāʻawi ia i nā pono mai ia mea.
Ma keia kikokikona pono o ka pīʻeleʻele a e hāʻawi ʻia ka ʻike meaʻai.
Waiwai ʻAiʻai ʻEleʻele
ʻO
pīʻeleʻele olaua waiwai i Aia i loko o kahi kīʻaha hoʻokahi he 15 grams o ka fiber. Pono ka fiber soluble no ka hana ʻana o ka ʻōpū a me ka pale ʻana i ka constipation. Ma ka ʻaoʻao ʻē aʻe, ʻo kēia ʻano fiber e hoʻemi i ka cholesterol a me nā pae koko-glucose.
pīʻeleʻele ʻO nā meaʻai e like me ka fiber e hoʻomāʻona ʻoe no ka lōʻihi a pale i ka ʻai nui ʻana, no ka mea pono ʻoe e nau hou iā lākou ma muli o ko lākou ʻano fibrous. No laila, kōkua ia e lilo i ke kaumaha.
ʻAʻole ʻo ia wale nō, ʻo ka fiber kekahi e hōʻemi i ka manawa o ka hoʻomohala ʻana i nā maʻi maʻi maʻi e like me ka maʻi maʻi colorectal.
Nā Antioxidant
Nui nā ʻano antioxidants i hiki ke loaʻa ma ke ʻano a me ka pōmaikaʻi i nā ʻāpana like ʻole o ke kino. ʻO kekahi o nā meaʻai waiwai antioxidant, pīʻeleʻeled.
Nā AntioxidantKōkua ia i ke kaupaona ʻana i nā radical manuahi e hōʻino i nā cell. Eia kekahi, ʻo ia mau meaʻai e hōʻemi ana i nā maʻi maʻi puʻuwai a me nā ʻano maʻi kanesa like ʻole.
Loaʻa i ke kino ka hapa nui o nā antioxidants e pono ai mai ka mea a mākou e ʻai ai. nā huaora A, C a me E, polyphenols a me kekahi mau minerale e like me ka selenium, nā antioxidants e hoʻoikaika i ko mākou ʻōnaehana pale.
Hiki iā ia ke pale i ke kanaka mai ka ma'i HIV. Ua hōʻike ʻia kahi haʻawina ma ʻOkakopa 2012 hiki i ka huaora C ke kōkua i ka pale ʻana i ka maʻi maʻi umauma i nā wahine.
Hāʻawi pū nā antioxidants i nā hopena anti-aging. Ua loaʻa kahi loulou ma waena o ka hoʻopaneʻe ʻana i ke kaʻina hana ʻelemakule a me nā hōʻailona e like me ka nalowale o ka hoʻomanaʻo.
pīʻeleʻelekumuʻiʻo ua waiwai i No laila, ʻo ia kekahi o nā meaʻai i makemake ʻia e nā vegans. Hoʻohālikelike ʻia me ka ʻiʻo wīwī, pīʻeleʻeleLoaʻa i ka protein, kekahi momona momona, a me ka cholesterol ʻole.
kumuʻiʻoPono no ka ulu a kūkulu ʻana i ka nui o ka ʻiʻo lean. Ma ka ʻaoʻao ʻē aʻe, ʻo ka poʻe makemake e lilo i ka momona e hoʻolohe i ka ʻai ʻana i ka protein.
ʻO nā amino acid a me ka molybdenum
pīʻeleʻele nā amino acids a molybdenum Nui lākou i nā meaʻai, e kōkua ana i kā mākou ʻōnaehana nerve e hana pono. ʻO kekahi o nā huaora kikoʻī i loaʻa i loko o kēia mau pīni he folate, ʻike ʻia hoʻi ʻo ka huaʻa B9.
He kuleana koʻikoʻi kēia i ka hoʻoponopono ʻana i kekahi mau amino acids e pono ai i kā mākou ʻōnaehana nerve.
Me ka ʻole o ka Vitamin B9, hoʻomohala nā kānaka i nā kūlana neurodegenerative e like me ka maʻi o Alzheimer a me ka maʻi o Parkinson. Eia kekahi, hāʻawi ka molybdenum i ka hana ʻoi aku ka maikaʻi o nā enzymes 7 i ke kino.
ʻO ka mea hope loa, ua hōʻike ʻia nā haʻawina e hiki ke hoʻemi i ka ʻai maʻamau o kēia mineral i ka impotence a me ka erectile dysfunction no nā kāne ʻelemakule.
Huaola B1
Hoʻonui ka Vitamin B1 a i ʻole thiamine i ka hana ikehu. pīʻeleʻeleHe mea maikaʻi loa ia no ka hōʻemi ʻana i nā pilikia me ka ʻōnaehana nerve, ka puʻuwai a me ka ʻōnaehana digestive a no ka poʻe me ka nele o ka huaora B1.
ʻO kekahi kuleana koʻikoʻi o ka huaora B1 ʻo ia ke kākoʻo i ka ʻōnaehana nerve. Me ka huaʻai B1, mālama ʻia ke ʻano a me ka paʻa o nā cell i loko o ka lolo. I kēia hihia, pale ia i ka pōʻino o ka lolo, ʻoi aku ka nui o nā keiki liʻiliʻi me ka ulu ʻana o ka lolo.
Pōmaikaʻi Piʻi ʻEleʻele
Ka mālama ʻana i ke olakino iwi
pīʻeleʻeleka nui o ka hao, phosphorus, calcium, magnesium, manganese, ka mea e hoʻoikaika ai i ka kūkulu iwi a me ka pale,keleaweve kinikiInā loaʻa.
He mea nui ka calcium a me ka phosphorus no ko kakou iwi. Ma kekahi ʻaoʻao, he mea nui ka hao a me ka zinc i ka mālama ʻana i ke olakino iwi.
He kuleana koʻikoʻi ka Magnesium i ka synthesis protein, ka hana nerve, ka mālama ʻana i ke kō koko, ka hoʻokuʻu neurotransmitter, ka hoʻoponopono ʻana i ke koko a me ka metabolism ikehu.
me ka haoHāʻawi ia i ke kākoʻo oxygen i ke kino. ʻO kēia ka lawe ʻana i ka hemoglobin, ka mea lawe maikaʻi loa o ka oxygen, i nā ʻāpana koko ʻulaʻula me kāna mau ʻāpana.
Inā ʻai ke kanaka i ka liʻiliʻi ma mua o ka nui o ka hao, e emi ana ka hiki o ke kino ke pale i ka hoʻomaʻamaʻa ikaika.
Eia kekahi, ʻo ka emi ʻana o ke koko i loko o ke kino e alakaʻi i ka pōʻino o nā meaʻai koʻikoʻi e like me ka huaora B12, folate, copper a me ka vitamina A.
hoʻoponopono i ke kō koko
pīʻeleʻeleKōkua ia i ke kaulike o ke kō koko me ka hui pū ʻana o ka protein a me ka fiber i loko.
Ke hoʻohālikelike ʻia me nā meaʻai ʻai ʻē aʻe, neʻe ka protein a me ka fiber ma kahi ʻano haʻahaʻa. ʻO kēia ka hopena i ka neʻe paʻa ʻana o kā mākou ʻāpana digestive e maʻalahi ai ka wāwahi ʻana i nā ʻāpana meaʻai a pale i ka piʻi ʻana o ke kō koko.
Nā haʻawina e pili ana i ka maʻi diabetes type II, pīʻeleʻeleua hōʻike i nā enzyme alpha-amylase i loko o ko mākou kino hiki ke hōʻemi i ka hana.
Kāohi i ka maʻi maʻi puʻuwai
pīʻeleʻeleʻO ka fiber, potassium, folate, vitamin B6 a me phylonutrium content i loaʻa i loko o ke kedera e pale ai i ka maʻi puʻuwai ma o ka hoʻemi ʻana i ka nui o ka cholesterol mai ke kō koko.
ʻO ka huaʻai B 6 a me ka folate ke kāohi i ka ulu ʻana o ka homocysteine. ʻO ka nui o ka homocysteine intake e hōʻino i nā kīʻaha koko e alakaʻi i ka maʻi puʻuwai.
Ma kekahi ʻaoʻao, kōkua ka quercetin a me ka saponin i ka pale ʻana i ka puʻuwai. quercetinHe ʻāpana anti-inflammatory ia e hōʻemi i ka hopena o ka atherosclerosis a me ka pale ʻana i ka pōʻino i hana ʻia e ka LDL cholesterol.
Eia kekahi, ua hōʻike ʻia ka haʻawina e hiki i nā saponins ke hoʻohaʻahaʻa i ka lipid koko a me ka pae cholesterol i loko o ko mākou kino.
hoʻomaikaʻi ʻana i ka ʻai ʻana
E like me ka mea i ʻōlelo ʻia ma luna, pīʻeleʻeleHe waiwai ia i ka fiber, kahi e hoʻomaʻamaʻa ai i ka ʻai.
Eia kekahi, hana ka fiber ma ke ʻano he broom o ka digestive tract, kahili ʻana i nā ʻōpala a pau e pale aku i ka maʻi bacteria ʻole i loko o ka flora intestinal. Hoʻopaʻa pū ia i nā kūlana digestive e like me ka constipation, IBS a me nā mea hou aku.
Ua hōʻoia nā mea noiʻi ʻokoʻa he hiki i ka fiber ke pale i ka maʻi maʻi ʻaʻai ma muli o ka congestion. Eia kekahi, mālama pū ia i ka pae pH maʻamau o ke kino, e hōʻoia ana i kahi pae kaulike o ka waikawa a me ka alkali.
Kōkua i ka lilo kaumaha
pīni ʻeleʻele calories Hāʻawi ia i 100 calories no 338 grams. ʻAʻole ʻoe e ʻai nui ma muli o ka fiber i loko. ʻO ke ʻano kēia, ʻaʻole ʻoe e ʻai i nā meaʻai ʻai pono ʻole e hoʻonui i nā calorie.
No ka mea, loaʻa iā ia ka fiber, mālama i ka piha a loaʻa i ka nui kūpono o nā calorie ʻai ʻeleʻele He kumu meaʻai ia e makemake nui ʻia e ka poʻe hana.
ʻAʻole like me nā meaʻai ʻē aʻe, a puni ka makahiki pīʻeleʻele hiki ke loaa. pīni ʻeleʻele canned Inā ʻoe e noʻonoʻo ana e kūʻai, e koho i nā huahana ʻaʻole i loaʻa ka sodium, a hoʻokahe a holoi pono i nā pī no ka wehe ʻana i ka ʻike sodium.
pīni ʻeleʻele maloʻo Inā makemake ʻoe e kuke, holoi pono ʻoe e wehe i ka lepo a me nā mea haumia ʻē aʻe, e hoʻoinu i ka wai maʻemaʻe ma kahi o ʻewalu a ʻumi paha hola ma mua o ka kuke ʻana.
ʻO ka pōʻino ʻeleʻele
Loaʻa i nā legumes āpau nā galactans paʻakikī i paʻakikī i ka ʻōpū ke ʻeli. ʻO ia hoʻi, inā ʻai nui ʻoe, hiki iā ʻoe ke ʻike i ke kinoea ʻōpū a me ka ʻeha o ka ʻōpū.
pīʻeleʻele Loaʻa i ka purine. ʻO ka hoʻohana nui ʻana i kēia ʻano mea hiki ke alakaʻi i nā pilikia olakino e like me ka gout a me ka hoʻokumu ʻana i nā pōhaku maʻi. Ma waho aʻe o ka pī, pono ʻoe e hōʻemi a kaulike paha i nā meaʻai ʻē aʻe i loaʻa nā purine.
Hoʻopilikia kekahi poʻe i ka ʻai ʻana i ka pī ma muli o ka nui o ka fiber a me ka starch. Inā pilikia ʻoe, e hoʻoinu i ka pī ʻeleʻele maloʻo i ka pō ma mua o ka kuke ʻana.
Kōkua kēia i ka hoʻokaʻawale ʻana i kekahi mau pūhui i hiki ke hoʻoulu i nā pilikia digestive, me ke kinoea a me ka bloating.
Ma ka hopena;
pīʻeleʻele He meaʻai ia e hāʻawi ana i nā pono nui. He mau pōmaikaʻi nui kēia mau pī liʻiliʻi, e like me ke kōkua ʻana i kā mākou ʻōnaehana hoʻoheheʻe ʻana i ka hana maikaʻi, e hōʻemi ana i ka pilikia o nā maʻi e like me ka maʻi kanesa, ka maʻi diabetes, nā kūlana olakino a me nā iwi maikaʻi ʻole, ka mālama ʻana i nā ʻāpana kaulike o ko mākou kino a hiki i ka lilo ʻana o ke kaumaha.
