huaʻO ia kekahi o nā meaʻai liʻiliʻi i helu ʻia ma ke ʻano he "superfood". Loaʻa iā ia nā meaʻai i loaʻa ʻole i ka meaʻai hou. "He aha nā pōmaikaʻi o nā huamoa", "he aha nā huaora i loko o nā hua manu", "nā hua e hoʻonui ai i ka cholesterol", "nā hua e hoʻonui ai ʻoe i ke kaumaha", "he mea pōʻino ke ʻai i nā hua hou aʻe?" Eia nā pane i nā nīnau i nīnau pinepine ʻia…
ʻO ka meaʻai hua manu a me ka waiwai calorie
he holoʻokoʻa huaLoaʻa i nā meaʻai a pau e pono ai no ke kelepona hoʻokahi e lilo i moa. hookahi nui ʻai meaʻai o ka hua moa penei:
Vitamin A: 6% o ka RDI
Folate: 5% o ka RDI
Vitamin B5: 7% o ka RDI
Vitamin B12: 9% o ka RDI
Huaola B2: 15% o ka RDI
Phosphorus: 9% o ka RDI
Selenium: 22% o ka RDI
he holookoa hua calorie 77, ʻo kona waiwai protein he 6 grams, a ʻo kona momona momona he 5 grams. Loaʻa iā ia ka nui o nā huaora D, E, K, B6, calcium a me ka zinc. huaHāʻawi pū ia i nā ʻano meaʻai like ʻole e pono ai ke olakino.
He aha nā pono o nā hua manu?
Loaʻa ka cholesterol kiʻekiʻe, akā ʻaʻole pili i ka cholesterol maikaʻi ʻole
ʻO ka cholesterol hua manu kiʻekiʻe ka ʻike. hoʻokahi huaHāʻawi ʻo 300 mg, ʻoi aku ia ma mua o ka hapalua o ka ʻai ʻana o ka cholesterol i kēlā me kēia lā o 212 mg. Akā naʻe, ʻaʻole pili ka cholesterol meaʻai i ka cholesterol koko.
Hoʻopuka ka ate i ka nui o ka cholesterol i kēlā me kēia lā. ʻOi aku hua ke ʻai ʻoe, hoʻohua liʻiliʻi ka cholesterol i ke ake, no laila ua kaulike.
hua ʻOkoʻa ka pane i ka ʻai ʻana i kēlā me kēia. Ma 70% o nā kānaka huaʻAʻole ia e hoʻokiʻekiʻe i nā pae cholesterol. Ma ka 30% ʻē aʻe (i kapa ʻia he hyper-responders), hiki ke hoʻonui iki i ka nui a me ka LDL cholesterol. (Aia pū kekahi.
ʻO ka poʻe me nā kūlana genetic o ke ʻano gene i kapa ʻia ʻo familial hypercholesterolemia a i ʻole ApoE4 hua e hōʻemi i ka hoʻohana ʻana.)
Hoʻonui ka HDL (maikaʻi) cholesterol
ʻO HDL kahi pōkole no High Density Lipoprotein. ʻIke pinepine ʻia ʻo ia ka "maikaʻi" cholesterol. Loaʻa pinepine ka poʻe me nā pae HDL kiʻekiʻe aʻe i ka maʻi puʻuwai, ka hahau, a me nā pilikia olakino.
ʻAi hua manu He ala maikaʻi loa ia e hoʻonui ai i ka HDL. I hoʻokahi haʻawina, 6 manawa i ka lā no 2 pule hua Ua hoʻoholo ʻia ʻo ka ʻai ʻana i nā pae kiʻekiʻe HDL cholesterol i hoʻonui ʻia e 10%.
Maʻiʻo choline kiʻekiʻe
KolinHe meaʻai ia i ʻike ʻole ʻia i ka nui o nā kānaka. He mea koʻikoʻi loa ia a ua hui pinepine ʻia i loko o nā huaora B.
Hoʻohana ʻia ʻo Choline e hana i nā membrane cell a komo i ka hana ʻana i nā molekole hōʻailona me nā hana like ʻole o ka lolo.
Hōʻike nā haʻawina Nutrition ma kahi o 90% o nā kānaka i emi iho ma mua o ka nui o ka choline i ʻōlelo ʻia. hua He kumu maikaʻi loa ia o ka choline. hoʻokahi huaaia ma mua o 100 mg o kēia meaʻai koʻikoʻi.
Hoʻemi i ka pilikia o ka maʻi puʻuwai
ʻIke pinepine ʻia ka LDL cholesterol ʻo "bad" cholesterol. ʻO ka loaʻa ʻana o nā pae LDL cholesterol kiʻekiʻe e hoʻonui i ka pilikia o ka maʻi puʻuwai.
Aia nā ʻāpana LDL liʻiliʻi liʻiliʻi a me nā ʻāpana LDL nui. Ua hōʻike ʻia nā haʻawina he nui ka poʻe me nā mea liʻiliʻi liʻiliʻi liʻiliʻi, ʻoi aku ka nui o ka maʻi puʻuwai ma mua o ka poʻe me nā ʻāpana LDL nui.
hua ʻOiai ʻo ia ka mea e hoʻokiʻekiʻe iki i ka LDL cholesterol i kekahi poʻe, hōʻike nā haʻawina e hoʻololi ana nā ʻāpana mai ka LDL liʻiliʻi liʻiliʻi i ka LDL nui, he mea pono ia no ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi puʻuwai.
Loaʻa i ka lutein a me ka zeaxanthin antioxidants
ʻO kekahi o nā hopena o ka ʻelemakule ka emi ʻana o ka ʻike. Aia kekahi mau meaʻai e kōkua i ka pale ʻana i kekahi mau kaʻina degenerative hiki ke hoʻopilikia i kou mau maka. Lutein a me zeaxanthin ʻO nā antioxidants nā antioxidants ikaika e hōʻiliʻili i ka retina o ka maka.
Ua hōʻike ʻia nā haʻawina ʻo ka ʻai ʻana i kēia mau meaʻai ke kumu o ka cataracts a macular degeneration Hōʻike ia hiki ke hōʻemi nui i ka pilikia o nā maʻi maʻamau ʻelua-maka e like me
Yolk hua moaLoaʻa ka nui o ka lutein a me ka zeaxanthin. I loko o kahi noiʻi hoʻomalu ʻia, ʻo ka poʻe i ʻai wale i 4.5 mau hua manu i kēlā me kēia lā no 1.3 mau pule i hoʻonui i ke koko o ka lutein e 28-50% a me zeaxanthin e 114-142%.
hua, kiʻekiʻe nō hoʻi i ka huaora A, ʻo ka nele o ka huaora A ke kumu maʻamau o ka makapō ma ka honua.
Hoʻohaʻahaʻa i nā triglycerides
Pau waiwai waiwai o nā hua aole like. ʻO ka meaʻai o ka hua manuʻokoʻa ma muli o ka ʻai a me ka ʻai o nā moa.
mai nā moa e ʻai i ka meaʻai i hoʻonui ʻia me ka omega 3 huaʻoi aku ka waiwai o ka omega 3 fatty acids.
ʻIke ʻia nā ʻakika momona Omega 3 e hoʻohaʻahaʻa i ke koko o nā triglycerides, kahi kumu pilikia kaulana no ka maʻi puʻuwai.
I loko o kahi noiʻi, ʻo ka poʻe i ʻai wale i nā hua momona 5 omega-3 i hoʻonui ʻia i kēlā me kēia pule he 3-16% ka emi ʻana o nā pae triglyceride ma hope o 18 mau pule.
Loaʻa i ka protein maikaʻi a me nā waikawa amino pono
Palaka ʻo ia nā mea kūkulu nui o ke kino kanaka. Hoʻohana ʻia lākou e hana i nā ʻano ʻiʻo a me nā molekala e lawelawe ana i nā kumu hana a me ka hana.
He mea koʻikoʻi ka ʻai ʻana i ka protein i ka meaʻai, a hōʻike nā haʻawina he haʻahaʻa loa ka nui i ʻōlelo ʻia.
ʻO kahi lawelawe nui hoʻokahi o 6 grams o ka protein huaHe kumu maikaʻi loa ia o ka protein. hua Loaʻa iā ia nā waikawa amino pono i nā ʻāpana kūpono.
ʻO ka ʻai ʻana i ka protein i loaʻa nā pōmaikaʻi e like me ka pohō kaumaha, hoʻonui i ka nui o ka ʻiʻo, hoʻohaʻahaʻa i ke koko a hoʻomaikaʻi i ke olakino iwi.
Kōkua nā hua i ka hoʻemi kaumaha
hua paʻa maikaʻi loa. huaLoaʻa iā ia ka hiki ke hōʻemi i ka ʻai caloric ma hope, e hoʻoulu ai i nā manaʻo o ka satiety.
I loko o kahi noiʻi o 30 mau wahine momona, ʻo ka poʻe i ʻai i nā hua manu ma mua o ka berena no ka ʻaina kakahiaka ua hoʻonui i ka manaʻo o ka piha a ʻai koke i nā calorie liʻiliʻi no 36 mau hola.
Ma kahi noiʻi ʻē aʻe, ʻo ka hoʻololi ʻana i ka ʻaina kakahiaka nui a me ka ʻaina kakahiaka i hua i ka pohō kaumaha nui ma kahi o 8 mau pule.
Hōʻike maopopo nā haʻawina ʻo ka ʻai ʻana i nā hua 3 i ka lā he palekana loa. ʻAʻohe mea hōʻike e ʻoi aku ka maikaʻi o ka hele ʻana ma mua o kēia, ʻo ia wale nō ka "territory uncharted" no ka mea ʻaʻole i aʻo ʻia.
Ma luna o nā mea a pau, hāʻawi ia i kahi meaʻai maʻalahi, maʻalahi e hoʻomākaukau, hiki ke ʻai ʻia me nā meaʻai āpau.
Hoʻomaikaʻi i ka hana lolo
huaLoaʻa i ka choline, kahi meaʻai koʻikoʻi no ka hana pono o ka ʻōnaehana nerve. Hoʻonui ia i ka hiki ke hoʻomanaʻo i ka lolo a me ka hāʻawi ʻana i ka cognition kiʻekiʻe a me ka noʻonoʻo lateral. ʻAi ʻai i nā hua i kēlā me kēia lāHoʻopau pū ia i ka pilikia o ka hoʻomohala ʻana i nā maʻi neurodegenerative koʻikoʻi e like me Alzheimer's, dementia a me ka lolo lolo.
Hoʻoikaika i ka ʻōnaehana pale
huaʻO ka nui o ka huaora B12 a me ka selenium e kōkua i ke kūkulu ʻana i nā hana pale ikaika i ke kino.
Loaʻa i ka Selenium nā waiwai antioxidant ikaika e kōkua i ka pale ʻana i nā radical manuahi ʻino mai ka hoʻoneʻe ʻana i nā cell olakino i loko o ka ʻōnaehana.
Mālama ka ʻōnaehana pale kino i ke kino mai nā maʻi microbial a me nā maʻi maʻi ʻē aʻe e like me ka maʻi maʻi, ke anu a me ke kuni.
Hoʻoikaika i ka ʻiʻo ʻiʻo
huaHe waiwai nui ka nui o ka protein i loko o ia mea no ka hoʻoikaika ʻana i ka ulu a me ka ulu ʻana o ka ʻiʻo. Eia kekahi, i ka wā o ka pōʻino, pilikia a maʻi paha huakōkua i ka hoʻoponopono koke ʻana i nā ʻiʻo pili ʻino i loko o ke kino. Hoʻokahi wale nō keiki i ka lā hua liʻiliʻi ʻO ka paipai ʻana e ʻai e hoʻonui i ka nui o ka ʻiʻo a me ka maʻalahi.
Nā pono o nā hua no nā wāhine hāpai
huaʻO ka nui o ka folic acid a me ka hao i loko o ia mea he mea maikaʻi loa ia no nā wahine hāpai. ʻakika folicMe ka hao, hana ia i kekahi mau hana koʻikoʻi e like me ka hōʻoia ʻana i ka synthesis maikaʻi loa a me ka lawe ʻana i nā ʻulaʻula ʻulaʻula i loko o ke kino a me ka hōʻoia ʻana i ka hoʻomohala kūpono ʻana o ka fetus i ka ʻōpū o ka makuahine hāpai.
No laila, i ka nui haʻahaʻa ʻai hua manuKōkua ia i nā makuahine hāpai e loaʻa kahi hāpai palekana ma o ka pale ʻana i nā pilikia e like me nā maʻi neuronal e like me ka spina bifida i nā pēpē hānau hou a i ʻole ke kahe koko haʻahaʻa loa i loko o ke kino o ka makuahine.
Hāʻawi i ka ikehu lawa
ʻO ka meaʻai o ka hua manuʻO ka waiwai i nā meaʻai e kōkua i ka mālama ʻana i ke kino a hoʻonui i kāna huahana. huahānai i nā pūpū lolo a kōkua i ka hoʻomaikaʻi ʻana i ka hana cognitive, hoʻomanaʻo a me ke ʻano. He kōkua nō hoʻi ia e hoʻōla mai ka ʻeha ma ka hoʻoikaika ʻana i nā ʻiʻo.
Nā pōmaikaʻi o ka ʻai ʻana i nā hua no ka ʻili
hua, maoli biotin ʻO Biotin kahi huaʻa B no ka hoʻomaikaʻi ʻana i ka ʻili a me ka hoʻomaikaʻi ʻana i ka ulu lauoho.
hua Hāʻawi pū ia i ka huaʻa D a me ka huaʻa B5, a me nā mineral trace koʻikoʻi e like me ka zinc a me ka selenium, e hoʻomaʻamaʻa i ka hana hou ʻana o nā ʻili ʻili.
No laila, ʻai mau i nā hua Hoʻomaʻamaʻa nui ia i ka ʻili, hāʻawi i kahi ʻano ʻōpio a me ka ʻālohilohi.
hooikaika iwi
huaLoaʻa i ka huaʻa D, ka mea e kōkua i ka hoʻonui ʻana i ka iwi iwi, a laila e hoʻoikaika ai i ka ʻiʻo pili a hāʻawi i kahi hoʻolālā spine paʻa.
Loaʻa iā ia ka nui o ka calcium a me ka phosphorus, kahi e hoʻoikaika ai i nā ʻāpana iwi a hoʻomaʻamaʻa pū i nā hana enzyme kumu i ke anatomy o ke kino.
No laila hua Kōkua ia i ka pale ʻana i nā maʻi iwi koʻikoʻi e like me ka arthritis, osteoporosis a me nā rickets.
Kōkua i ka pale ʻana i ka anemia
huaKōkua nā pae hao maikaʻi i ka mālama ʻana i ke kino ʻulaʻula maikaʻi a me ka lawe ʻana i ke kino.
Eia kekahi, ʻo ka lawe ʻana i ka hao he mea e emi ai ka hāʻawi ʻana o ka oxygen i loko o ke koko i lawe ʻia i nā kino koʻikoʻi o ke kino, e like me ka puʻuwai, ka lolo, ka māmā, ke ake a me nā puʻupaʻa. anemia hemahema haokōkua i ka pale ʻana
No laila, ʻai i nā hua i kēlā me kēia lā Mālama ʻo ia i ka anemia ma ke kai, hoʻopau i nā hōʻailona pili e like me ka dizziness a me ka nausea.
He aha nā pōʻino o ka ʻai ʻana i nā hua manu?
ʻai hua Aia kekahi mau pilikia olakino:
bacteria
Loaʻa i nā hua maka a ʻaʻole i hoʻomoʻa ʻia ka hua bacteria i hiki ke komo i loko o nā pores i loko o nā pūpū. No kēia kumu, pono e holoi maikaʻi i nā pūpū o nā hua ma mua o ka kuke ʻana.
nā mea ʻaleʻa
Loaʻa i kekahi poʻe ka allergy hua manu a i ʻole ka naʻau. Hiki i ke kanaka me ka allergy ke loaʻa i ka hopena weliweli i ke ola ma ka hoʻopili ʻana me nā hua manu a i ʻole nā hua hua manu.
Ka ʻai ʻana i nā hua makama muli o ka loaʻa ʻana o ka bacteria i kapa ʻia ʻo Salmonella lāʻau make ʻaihe aha ke kumu.
Nā Hana Hana Hua
huaHe mea kūʻai ʻole a he meaʻai nui. Hoʻopiha ʻia me nā protein, nā huaora, nā minerala, nā momona olakino, a me nā ʻano meaʻai like ʻole e ka waiwai calorie. ʻO ke ʻano o kāu kuke ʻana i ka hua e pili pū ana i kona ʻano meaʻai.
Hiki ke kuke ʻia nā hua manu ma nā ʻano like ʻole a maʻalahi e hui pū me nā meaʻai olakino ʻē aʻe e like me nā mea kanu. ʻO ka kuke ʻana i ka hua e hoʻopau i ka maʻi bacteria weliweli a palekana. Eia nā mea kaulana loa ʻano kuke hua manu;
Huamoa paila
Hua i loko o ke pola wai no 6-10 mau minuke. ʻO ka lōʻihi o ka manawa e hoʻolapalapa ai, ʻoi aku ka paʻakikī o ka yolk.
Huamoa paila
ʻOi aku ka liʻiliʻi o ka manawa hoʻolapalapa ma mua o ka hua moa. ʻO ka manawa e hoʻolapalapa ai ma kahi o 2.5 a 3 mau minuke. ʻAʻole paʻakikī ka yolk a noho i kahi kūlana wai.
ʻO nā hua ʻōpala
Wehe ʻia nā hua ʻōpala i loko o kahi pā wela me ka ʻaila wela. Hoʻopuehu ʻia ka yolk a waiho ʻole ʻia ma kona ʻano wai.
Hua moa
huamoʻa ʻia i loko o kahi kīʻaha pālahalaha i loko o ka umu wela a paʻakikī.
Menemen
Hana ʻia ia ma ka ninini ʻana i nā hua manu a i ʻole ka haki ʻana i nā hua ma luna o nā huaʻai i hoʻomoʻa ʻia i loko o ka pā me nā ʻōmato, pepa a me nā aniani koho.
ʻO Omelette
No ka hana ʻana i ka omelet, ua kuʻi ʻia nā hua, ninini ʻia i loko o kahi skillet wela a moʻa mālie i ka wela haʻahaʻa a paʻa. ʻAʻole like me ka hua manu, ʻaʻole i hoʻoulu ʻia ka omelet.
ʻO ka kuke ʻana i kekahi mau meaʻai i ʻoi aku ka maʻalahi
kuke ʻana i ka hua ʻoi aku ka palekana a me ka maʻalahi o ka ʻeli ʻana i kekahi o kā lākou mau meaʻai. he laʻana o kēia huaʻo ia ka protein i loko.
Hōʻike nā haʻawina e lilo ia i mea maʻalahi ke moʻa. Ua ʻike ʻia kahi noiʻi hiki i ke kino o ke kanaka ke hoʻohana i ka 91% o ka protein o nā hua moa i kuke ʻia a me 51% wale nō o ka protein o nā hua maka.
Manaʻo ʻia kēia hoʻololi ʻana i ka digestibility no ka mea e hoʻololi ʻia ka hoʻololi ʻana o ke kino i nā protein hua manu.
Ke moʻa ʻia nā polokina, wāwahi ka wela i nā paʻa nāwaliwali e hoʻoheheʻe iā lākou. Hoʻokumu nā protein i nā paʻa hou me nā protein ʻē aʻe i ko lākou kaiapuni. Hua moa ʻO kēia mau paʻa hou i loko o ia mea e maʻalahi i ke kino ke ʻeli.
Hiki ke hoʻopōʻino i nā meaʻai ʻē aʻe ke kuke ʻana i nā mahana wela
Ke kuke ʻana i ka huaʻOiai ʻoi aku ka maʻalahi o kekahi mau meaʻai, hiki iā ia ke hōʻeha i nā mea ʻē aʻe.
He mea maʻamau kēia. ʻO ka kuke ʻana i ka hapa nui o nā meaʻai e hōʻemi i kekahi mau meaʻai, ʻoi aku ka nui inā i kuke ʻia i nā wela kiʻekiʻe no ka manawa lōʻihi.
E aʻo i kēia kūlana hua nanaia maluna. he haʻawina kuke ʻana i ka hua Ua ʻike ʻo ia ua hoʻemi ʻo ia i ka maʻiʻo A ma kahi o 17-20%.
ʻO ka kuke pū kekahi hua Hiki iā ia ke hoʻemi nui i ka nui o nā antioxidants i loko. Ua ʻike ʻia kahi haʻawina ʻo nā ʻano hana kuke maʻamau, me ka microwaving, ka paila, a me ka palai, hoʻemi i ka nui o kekahi mau antioxidants e 6-18%.
Ua hōʻike nā haʻawina i kēlā hua Hiki iā ia ke hoʻemi i ka nui o ka huaora D a hiki i ka 40% ke kuke ʻia no 61 mau minuke, ʻoiai hiki ke nalowale i ka 18% ke hoʻolapalapa ʻia.
kuke ʻana i ka huaʻOiai e hoʻohaʻahaʻa i kekahi mau meaʻai, he kumu waiwai nui ia o nā huaora a me nā antioxidants.
Nā Manaʻo Ola no ke Kuke ʻana i nā Hua
huaHe meaʻai momona akā huaHiki iā ʻoe ke hoʻoikaika i ke olakino ma ka mālama ʻana i nā ʻōlelo aʻoaʻo.
E koho i kahi ʻano kuke kuke haʻahaʻa
Inā ʻoe e hoʻāʻo e ʻoki i nā calorie, hiki iā ʻoe ke koho i nā hua paʻa a i ʻole nā hua i hoʻolapalapa ʻia. No ka mea, ʻaʻohe aila ʻē aʻe i hoʻohui ʻia i loko o kēia mau ʻano kuke, ʻoi aku ka haʻahaʻa o ka calorie ma mua o nā hua manu a i ʻole nā omelettes.
E hoʻomoʻa i ka hua me nā mea kanu
huaHele maikaʻi me nā mea kanu. huaʻO ka hoʻonui ʻana i kāu ʻai meaʻai me nā mea kanu ʻo ia ka hoʻohui ʻana i ka fiber a me nā huaora i kāu ʻai. Hiki iā ʻoe ke hoʻohui i nā mea kanu āu e koho ai i ka omelet a i ʻole e hana i kahi kīʻaha meaʻai. hua Hiki iā ʻoe ke kuke.
E hoʻomoʻa i ka hua i loko o kaʻaila paʻa
ʻO nā ʻaila maikaʻi loa no ka kuke ʻana i ka wela wela, ʻo ia ka mea e paʻa mau i nā mahana kiʻekiʻe a ʻaʻole e hoʻoheheʻe maʻalahi e hana i nā radical manuahi ʻino. Nā laʻana o nā koho maikaʻi ʻaila ʻoliva puʻupaʻa ve ka waiūpaʻa ua loaʻa.
E koho i ka hua momona loa i hiki iā ʻoe ke loaʻa
ʻO ka maikaʻi o nā huaʻaiHoʻopili ʻia e nā kumu he nui, e like me ke ʻano mahiʻai a me ka hānai ʻana i nā moa. Ma keʻano laulā, ʻoi aku ka maikaʻi o nā hua manu mai nā moa manuahi ma mua o nā hua i hānai ʻia.
Mai hoʻomoʻa nui
huaʻO ka lōʻihi a me ka wela o kāu kuke ʻana, ʻoi aku ka nui o nā meaʻai e nalowale ana. ʻO ka hoʻohana ʻana i ka wela nui no ka manawa lōʻihi hiki ke hoʻonui i ka nui o ka cholesterol oxidized i loko. Heʻoiaʻiʻo kēia no ka hoʻomehana pan.
Ma keʻano laulā, ʻoi aku ka liʻiliʻi o nā ʻano kuke kuke ʻoi aku ka haʻahaʻa haʻahaʻa i ka emi ʻana o ka cholesterol a mālama i ka hapa nui o nā meaʻai i loko o nā hua.
No laila, ʻokoʻa ʻo ke ʻano hua manu maikaʻi loa ʻO nā hua i paila a palupalu.
