ʻAno o ka ʻatikala
pīkī ʻeleʻeleHe legume ia no ka ʻohana Fabaceae. He pōkole ka meakanu. Ulu nui ia ma nā ʻāpana ʻāina a me nā ʻāina subtropical.
pīkī ʻeleʻeleHe kumu maikaʻi loa ia o ka protein a he kiʻekiʻe loa ka fiber. ʻOi aku ka haʻahaʻa o kāna glycemic index ma mua o nā ʻano ʻē aʻe.
No ka mea, he legume nui falafel, humusHoʻohana ʻia ia i nā salads, nā soup a me nā kīʻaha ʻiʻo.
He aha ka waiwai o ka moa ʻeleʻele?
Haʻahaʻa i ka momona, kiʻekiʻe i ka fiber, waiwai i nā huaora a me nā minela pīkī ʻeleʻele He legume olakino.
164 kīʻaha (XNUMX grams) pīkī ʻeleʻele ʻO 269 calories ia. 1 kīʻaha (164 grams) moʻa mea ʻai o ka moa ʻeleʻele penei:
- Kalori: 269
- Pūmua: 14.5 gram
- Ka momona: 4 grams
- Kāpena: 45 grams
- ʻO ka fiber: 12,5 grams
- Manganese: 74% o ka waiwai o kēlā me kēia lā (DV)
- Folate (vitamina B9): 71% o ka DV
- Ke keleawe: 64% o DV
- Hao: 26% o DV
- Zinc: 23% o DV
- Phosphorus: 22% o ka DV
- Magnesium: 19% o ka DV
- Thiamine: 16% o DV
- Huaola B6: 13% o ka DV
- Selenium: 11% o DV
- Potasuma: 10% o ka DV
He aha nā pōmaikaʻi o ka Chickpeas ʻeleʻele?
He kumu hao
- he waiwai me ka hao kumu pīkī ʻeleʻeleKāohi ia i ka anemia a hāʻawi i ka ikehu.
- He mea maikaʻi loa kēia no nā wahine hāpai a me ka lactating a me nā keiki e ulu ana.
- He kuleana koʻikoʻi ka hao i ka hoʻokumu ʻana o ka hemoglobin ma o ka lawe ʻana i ka oxygen mai nā māmā a i nā ʻāpana kino a pau.
- He mea nui ia o nā ʻōnaehana enzyme no ka hana ʻana o ka ikehu a me ka metabolism.
Puna protein no nā mea ʻai meaʻai
- pīkī ʻeleʻelenā nui e like me ka ʻiʻo a me nā huahana waiu. kumuʻiʻo He kumu protein ʻē aʻe no nā mea ʻai meaʻai.
Mālama i ke ola puʻuwai
- pīkī ʻeleʻele, antioxidants, anthocyaninsLoaʻa iā ia ka delfindin, cyanidin a me ka petunidine, a me nā phytonutrients a me ALA, ka mea e mālama ai i ke olakino o nā kīʻaha koko a pale i ke kaumaha oxidative. Hoʻemi kēia mau meaʻai i ka pilikia o ka maʻi puʻuwai.
- pīkī ʻeleʻeleloaʻa ka nui o ka folate a me ka magnesium. Hoʻohaʻahaʻa ka folate i nā pae homocysteine. Hoʻemi kēia i ka pilikia o ka hoʻokumu ʻana o ka plaque, ke koko koko, ka puʻuwai puʻuwai a me ka hahau ʻana, a me ka hōʻemi ʻana o nā aʻa.
Hoʻohaʻahaʻa i ka cholesterol
- pīkī ʻeleʻeleʻO ka pulupulu hiki ke loaʻa i loko o ka waiū e hoʻopaʻa i nā ʻakika bile, pale i ko lākou komo ʻana e ke kino, a hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
- Hiki ke kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me nā triglycerides.
Kaulike ke kō koko
- pīkī ʻeleʻeleʻO ka fiber soluble i loaʻa i ke kō e hoʻomalu i ka absorption a me ka hoʻokuʻu ʻana o ke kō koko.
- glycemic index Aia ia mai 28 a 32. He waiwai haʻahaʻa kēia. ʻO ia hoʻi, ua wāwahi ʻia a hoʻokahe mālie ʻia nā kalapona i loko.
- Me kēia hiʻohiʻona, pale ia i ka piʻi wikiwiki o ke kō koko.
Kāohi i ka maʻi diabetes
- ʻAiʻa i ka moa ʻeleʻele Hoʻopili mālie ʻia, no laila e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko.
- ia, pale ʻana i ka insulina hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2.
Pōmaikaʻi no nā wāhine
- pīkī ʻeleʻeleʻO nā phytonutrients i kapa ʻia nā saponins i loaʻa i ka meli e hoʻemi i ka hopena o ka maʻi kanesa o ka umauma.
- Kāohi ia i ka osteoporosis. Hoʻemi i ka wela wela i nā wahine postmenopausal.
maikaʻi no ka ʻai ʻana
- pīkī ʻeleʻeleHe waiwai ia i ka fiber insoluble e kōkua i ka mālama ʻana i ke olakino digestive.
- Hoʻemi ka fiber i ka ukana ma ka ʻōpū, maʻi diverticulitis a hoemi i ka pilikia o ka constipation.
pale ʻana i ka maʻi kanesa
- pīkī ʻeleʻeleHoʻopili ʻia ka fiber soluble i loaʻa i loko o ka iʻa e ka maʻi bacteria a hiki i ke kolonā ke wāwahi ʻia i loko o nā ʻakika momona pōkole i hoʻohana ʻia no ka ikehu.
- ʻO kēia ka mea e hoʻopaʻa ai i ke olakino o ke kino. Hoʻemi ia i ka pilikia o ka maʻi kanesa, ʻoi aku ka maʻi kanesa colon.
Nā pōmaikaʻi o ka moa ʻeleʻele no ka ʻili
- pīkī ʻeleʻele folate, fiber, protein, carbohydrates, copper, iron and pākuʻi waiwai ma ke ano o Mālama kēia mau meaʻai i ka ʻili.
- Nā maka i hana ʻia mai ka palaoa chickpea hāʻawi i ka ʻālohilohi i ka ʻili.
- Wehe ia i nā ʻeleʻele, mālama i ka lā a me nā ʻili ʻē aʻe.
ʻO nā pōmaikaʻi o ka chickpeas ʻeleʻele no ka lauoho
- ʻeleʻele moa, Huaola B6 a me ka zinc. No ka mea ʻo kēia mau mineral ʻelua i hoʻokumu i ka protein i ka lauoho, hoʻoikaika lākou i nā follicles lauoho a hoʻoikaika i ka ulu lauoho.
- pīkī ʻeleʻeleo ka huaora A a me kiniki He mea nui ka hui ʻana no ke olakino lauoho. Ka nele i kekahi o kēia mau meaʻai kepek a me ka lilo o ka lauoho.
- pīkī ʻeleʻele, pūmua a me manganese komo. Pale ka manganese i ka pigmentation o ka lauoho.
E emi ana ke kaumaha o ka moa ʻeleʻele?
- ʻO ka ʻai ʻana i nā meaʻai nui i ka fiber e kōkua i ka lilo ʻana o ke kaumaha.
- pīkī ʻeleʻele He waiwai nui ia i ka fiber soluble a me insoluble.
- Hoʻomaʻamaʻa ka fiber soluble i ka excretion o ka bile i loko o ka ʻōnaehana digestive, ʻoiai ʻo ka fiber insoluble e pale i ka constipation a me nā maʻi digestive ʻē aʻe.
- Hoʻopiha ka fiber i ka ʻōpū, hoʻopiha iā ʻoe no ka manawa lōʻihi a hoʻemi i ka ʻai.
- Me kēia mau hiʻohiʻona, he meaʻai ia e hāʻawi i ke kaumaha.