6 Mau hua ola maikaʻi e ʻai ai ʻoe

Anter

• 1. Nā mea kanu
• 2. Nā Hua Chia
• 3. Hua Hemp
• 4. Nā hua Sesame
• 5. Nā Paukū
• 6. Nā Lā Sunflower
• Ka Laina Lalo

Loaʻa i nā hua nā mea hoʻomaka āpau e pono ai e hoʻomohala i nā mea kanu paʻakikī. Ma muli o kēia, momona loa lākou.

ʻO nā hua he kumu nui o ka fiber. Loaʻa iā lākou nā momona momona monounsaturated olakino, nā momona polyunsaturated a me nā mea pono he nui nā wikamina, nā minelala a me nā antioxidants.

Ke hoʻopau ʻia ma ke ʻāpana o ka papaʻai olakino, hiki i nā ʻanoʻano ke kōkua i ka hōʻemi ʻana i ke kō kō, ke kōpaʻa a me ke koko.

E wehewehe kēia ʻatikala i ka ʻike olakino a me nā pono olakino o ʻeono o nā ʻano hua olakino hiki iā ʻoe ke ʻai.

1. Nā mea kanu

ʻO Flaxseeds, i ʻike ʻia he linseeds, kahi kumu nui o ka momona a me nā momona omega-3, ʻo ia hoʻi ka alpha-linolenic acid (ALA).

Eia nō naʻe, aia nā momona omega-3 i loko o ka pūpū o waho o ka fibrous o ka hua, kahi hiki ʻole i nā kānaka ke ʻeli maʻalahi.

No laila, inā makemake ʻoe e hoʻonui i kāu pae omega-3, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā olonā i lepo (,).

Loaʻa i kahi 1-auneke (28-gram) o ka flaxseeds kahi hui ākea o nā meaola (3):

• Kalepona: 152
• Puluniu: 7.8 gram
• Kumuʻiʻo: 5.2 gram
• ʻO ka momona momona 2.1 gram
• Nā momona Omega-3: 6.5 gram
• Nā momona Omega-6: 1.7 gram
• Manganese: 35% o ka RDI
• Thiamine (wikamina B1): 31% o ka RDI
• Makanekiuma: 28% o ka RDI

Loaʻa i nā flaxseeds kekahi mau polyphenols ʻokoʻa, keu hoʻi nā lignans, e hana nei ma ke ʻano he antioxidants koʻikoʻi i ke kino ().

ʻO nā Lignans, a me nā momona a me ka omega-3 momona i nā flaxseeds, hiki ke kōkua i nā mea āpau e hōʻemi i ka kolesterol a me nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai ().

Hoʻohui hoʻokahi kahi noiʻi nui i nā hopena o 28 mau poʻe, e ʻike ana i ka ʻai ʻana i nā olonā i hoʻemi ʻia nā pae o ka LDL kolokolo "ʻino" e ka awelika o 10 mmol / l ().

Hiki i nā flaxseeds ke kōkua i ka hōʻemi i ke kahe o ke koko. Ua ʻike ʻia kahi anamanaʻo o 11 mau noiʻi i hiki i nā flaxseeds ke hōʻemi i ke kahe o ke koko i ka wā e ʻai ʻia i kēlā me kēia lā no nā pule he 12 ().

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka ʻai ʻana i ka flaxseeds hiki ke hoʻēmi i nā māka o ka ulu ulu ʻana o nā wahine me ka maʻi ʻaʻai umauma, a hoʻemi ʻia hoʻi ka maʻi ʻaʻai (,,).

Loaʻa paha kēia i nā lignans i nā olonā. ʻO nā Lignans he mau phytoestrogens a ʻano like me ka estrogen wahine hormonone wahine.

ʻO ka mea hou aʻe, ua hōʻike ʻia nā pono like e pili ana i ka maʻi ʻaʻai prostate i nā kāne ().

Ma waho aʻe o ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ka maʻi ʻaʻai, hiki i ka flaxseeds ke kōkua i ka hōʻemi ʻana i ke kō kō, i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi kō ().

Hōʻuluʻulu Manaʻo: ʻO Flaxseeds kahi kumu maikaʻi loa o ka fiber, nā momona omega-3, nā lignans a me nā meaʻai ʻē aʻe. Ua hōʻike ʻia ka nui o nā hōʻike e hōʻemi paha lākou i ka cholesterol, ke koko a me ka hopena o ka maʻi ʻaʻai.

2. Nā Hua Chia

ʻAno like nā hua Chia me nā flaxseeds no ka mea he kumu maikaʻi lākou no ka momona a me nā momona omega-3, me kahi helu o nā meaola ʻē aʻe.

Loaʻa i kahi 1-auneke (28-gram) o nā hua chia (15):

• Kalepona: 137
• Puluniu: 10.6 gram
• Kumuʻiʻo: 4.4 gram
• ʻO ka momona momona 0.6 gram
• Nā momona Omega-3: 4.9 gram
• Nā momona Omega-6: 1.6 gram
• Thiamine (wikamina B1): 15% o ka RDI
• Makanekiuma: 30% o ka RDI
• Manganese: 30% o ka RDI

E like me nā flaxseeds, nā hua chia i loko o kahi helu o nā mea nui antioxidant polyphenols.

ʻO ka mea hoihoi, ua hōʻike ʻia kekahi mau noiʻi e ʻai ana i nā ʻano chia hiki ke hoʻonui iā ALA i loko o ke koko. ʻO ALA kahi omega-3 fatty acid koʻikoʻi nui e hiki ke kōkua i ka hōʻemi ʻana i ka palaho (,).

Hiki i kou kino ke hoʻololi iā ALA i loko o nā momona omega-3 ʻē aʻe, e like me ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA), ʻo ia nā momona omega-3 i loaʻa i nā iʻa aila. Eia nō naʻe, ʻaʻole kūpono kēia hana hoʻohuli i ke kino.

Ua hōʻike ʻia kahi noiʻi e hiki i nā ʻano hua chia ke hoʻonui i nā pae o EPA i ke koko ().

Hiki ke kōkua i nā ʻano hua Chia e hōʻemi i ke kō kō. Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka hua holoʻokoʻa chia a me ka honua i like ka hopena no ka hōʻemi ʻana i ke kō i ke kō ma hope koke o ka ʻai ʻana (,).

Ua ʻike ʻia kahi noiʻi ʻē aʻe, a me ka hōʻemi ʻana i ke kō kō, hiki i nā ʻano chia ke hōʻemi i ka makemake ().

Hiki i nā ʻano hua Chia ke hōʻemi i nā kumu pilikia o ka maʻi puʻuwai ().

Ua ʻike ʻia kahi noiʻi o 20 mau kānaka me ka maʻi diabetes type 2 i ka ʻai ʻana i ka 37 gram o nā hua chia i kēlā me kēia lā no 12 mau pule e hoʻemi ana i ke kahe o ke koko a me nā pae o nā kemika hoʻoheheʻe ʻia, me C-reactive protein (CRP) ().

Hōʻuluʻulu Manaʻo: ʻO nā hua Chia kahi kumu maikaʻi o nā momona omega-3 a maikaʻi i ka hoʻohaʻahaʻa ʻana i ke kō a me ka hoʻoliʻiliʻi ʻana i nā mea pilikia no ka maʻi puʻuwai.

3. Hua Hemp

ʻO nā hua Hemp kahi kumu maikaʻi loa o ka protein protein. I ka ʻoiaʻiʻo, loaʻa iā lākou ma mua o 30% protein, a me nā meaola pono ʻē aʻe.

ʻO nā hua Hemp kekahi o nā mea kanu i piha i nā kumuwaiwai piha, ʻo ia hoʻi aia lākou i nā amino acid pono āpau i hiki ʻole i kou kino ke hana.

Ua hōʻike ʻia nā noiʻi ua ʻoi aku ka maikaʻi o ka protein o nā ʻano hemp ma mua o ka hapa nui o nā kumuwaiwai protein ().

Loaʻa i kahi 1-auneke (28-gram) o nā hua hemp ():

• Kalepona: 155
• Puluniu: 1.1 gram
• Kumuʻiʻo: 8.8 gram
• ʻO ka momona momona 0.6 gram
• ʻO ka momona Polyunsaturated: 10.7 gram
• Makanekiuma: 45% o ka RDI
• Thiamine (wikamina B1): 31% o ka RDI
• Kiniki: 21% o ka RDI

ʻO ka mahele o ka omega-6 i ka omega-3 momona i ka aila hua hemp ma kahi o 3: 1, kahi i manaʻo ʻia he lakio maikaʻi. ʻO nā hua Hemp pū kekahi me ka waikawa gamma-linolenic, kahi waikawa momona anti-inflammatory koʻikoʻi ().

No kēia kumu, lawe ka poʻe he nui i nā mea ʻaila kā hemp seed oil.

He hopena maikaʻi paha ka aila hua Hemp ma ke olakino puʻuwai ma o ka hoʻonui ʻana i ka nui o nā omega-3 fatty acid i ke koko (,,).

ʻO ka hana anti-inflammatory o ka omega-3 fatty acid hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā ʻōuli o ka eczema.

ʻIke ʻia kahi noiʻi i ʻike ka poʻe me ka eczema i ka liʻiliʻi o ka maloʻo o ka ʻili a me ka ʻili ma hope o ka lawe ʻana i nā mea kōkua aila hua hemp no 20 mau pule. Ua hoʻohana liʻiliʻi lākou i ka lāʻau i ka ʻili, ma ka awelika ().

Hōʻuluʻulu Manaʻo: ʻO nā hua Hemp kahi kumu waiwai nui o ka protein a loaʻa i nā amino acid pono āpau. Hiki paha i ka aila hua Hemp ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka eczema a me nā kūlana hoʻoweliweli ʻē aʻe.

4. Nā hua Sesame

Hoʻopau pinepine ʻia nā ʻanoʻano sesame ma ʻAsia, a ma nā ʻāina Komohana hoʻi ma ke ʻāpana o kahi kāpili i kapa ʻia ʻo tahini.

E like me nā ʻanoʻano ʻē aʻe, loaʻa iā lākou kahi ʻikepili momona ākea. Hoʻokahi auneke (28 gram) o nā ʻanoʻano sesame i loaʻa (30):

• Kalepona: 160
• Puluniu: 3.3 gram
• Kumuʻiʻo: 5 gram
• ʻO ka momona momona 5.3 gram
• Nā momona Omega-6: 6 gram
• Keleawe: 57% o ka RDI
• Manganese: 34% o ka RDI
• Makanekiuma: 25% o ka RDI

E like me nā flaxseeds, loaʻa nā ʻanoʻano sesame i nā lignans he nui, ʻo ia hoʻi kahi sesamin. ʻO ka ʻoiaʻiʻo, ʻo nā ʻanoʻano sesame ke kumuʻai maikaʻi loa o nā lignans.

Ua hōʻike ʻia kekahi mau noiʻi hoihoi e hōʻike ana i ka sesamin mai nā ʻanoʻano sesame e hiki ke hoʻolilo ʻia e kāu ʻōpū pūpū i loko o kahi ʻano lignan i kapa ʻia enterolactone (,).

Hiki i ka Enterolactone ke hana e like me ka estrogen wahine, a ʻo nā pae haʻahaʻa ma mua o ka maʻamau o kēia lignan i ke kino e pili pū me nā maʻi puʻuwai a me ka maʻi ʻaʻai umauma ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā wahine postmenopausal i ʻai i ka 50 gram o ka pauma sesame i kēlā me kēia lā no ʻelima mau pule i hoʻohaʻahaʻa nui i ke koko kolokolo a hoʻomaikaʻi i ke kūlana hormone sex ().

Hiki i nā hua sesame ke kōkua i ka hōʻemi ʻana i ka mumū a me ke koʻikoʻi oxidative, kahi e hōʻeha ai i nā ʻōuli o nā maʻi he nui, e like me ka maʻi pākī.

Ua hōʻike ʻia kahi noiʻi ua loaʻa i ka poʻe me ka osteoarthritis kuli ka liʻiliʻi loa o nā kemika hoʻowali i loko o ko lākou koko ma hope o ka ʻai ʻana ma kahi o 40 gram o ka pauma hua sesame i kēlā me kēia lā no ʻelua mau mahina ().

Ua ʻike ʻia kahi noiʻi hou loa ma hope o ka ʻai ʻana ma kahi o 40 gram o ka sesame seed pauka i kēlā me kēia lā no 28 mau lā, ua hoʻoliʻiliʻi nui ka poʻe ʻālapa semi-ʻoihana i ka hōʻino ʻana o nā mākala a me ke koʻikoʻi oxidative, a me ka hoʻonui ʻana i ka hiki i ka aerobic ()

Hōʻuluʻulu Manaʻo: ʻO nā hua Sesame kahi kumu nui o nā lignans, kahi e kōkua ai i ka hoʻomaikaʻi ʻana i ke kūlana hormone moʻa no ka estrogen. Hiki ke kōkua i nā ʻanoʻano Sesame e hōʻemi i ka lī a me ke koʻikoʻi oxidative.

5. Nā Paukū

ʻO nā hua ʻumeke kekahi o nā ʻano hua e hoʻohana mau ʻia, a he mau kumu waiwai maikaʻi no ka phosphor, nā momona monounsaturated a me nā momona omega-6.

Loaʻa i kahi 1-auneke (28-gram) o nā hua paukena (37):

• Kalepona: 151
• Puluniu: 1.7 gram
• Kumuʻiʻo: 7 gram
• ʻO ka momona momona 4 gram
• Nā momona Omega-6: 6 gram
• Manganese: 42% o ka RDI
• Makanekiuma: 37% o ka RDI
• Phosphorous: 33% o ka RDI

ʻO nā hua paukena kekahi kumu waiwai maikaʻi o nā phytosterols, he mau mea kanu mea kanu i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko ().

Ua hōʻike ʻia kēia mau ʻano hua he nui nā pono olakino, no ka nui paha o nā huaora.

Ua ʻike ʻia kahi noiʻi ninaninau ma mua o 8,000 mau kānaka i loaʻa i nā mea i loaʻa ka nui o ka paukena a me nā ʻano pua sunflower i ka hoʻoliʻiliʻi koʻikoʻi o ka maʻi ʻaʻai umauma ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i nā keiki he hiki i nā hua paukena ke kōkua i ka hoʻohaʻahaʻa ʻana i ka pōhaku o nā pōhaku bladder ma o ka hōʻemi ʻana i ka nui o ka calcium i ka mimi ().

ʻAno like nā pōhaku bladder me nā pōhaku hakuʻala. Hoʻokumu ʻia lākou ke kristal kekahi mau minela i loko o ka puhā, a hiki i ka hōʻoluʻolu o ka ʻōpū.

Ua hōʻike ʻia kekahi o nā noiʻi e hiki i ka aila hua paukena ke hoʻomaikaʻi i nā hōʻailona o ka prostate a me nā maʻi urinary (,).

Ua hōʻike pū ʻia kēia mau noiʻi e hiki i ka aila hua paukena ke hōʻemi i nā ʻōuli o ka bladder overactive a hoʻomaikaʻi i ka maikaʻi o ke ola no nā kāne me nā prostates hoʻonui.

Ua ʻike ʻia kahi noiʻi o nā wahine postmenopausal i hiki i ka aila hua paukena ke kōkua i ka hoʻoliʻiliʻi o ke koko, hoʻonui i ka "maikaʻi" HDL kolesterol a hoʻomaikaʻi i nā hōʻailona menopause ().

Hōʻuluʻulu Manaʻo: ʻO nā hua paukena a me ka aila hua ʻumeke kahi kumu maikaʻi o nā momona monounsaturated a me ka omega-6, a hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai a me nā ʻōuli o nā maʻi urinary.

6. Nā Lā Sunflower

Loaʻa nā hua pua Sunflower i ka nui o nā protein, nā momona momona a me nā huaora E. Hoʻokahi auneke (28 gram) o nā hua pua sunflower i loaʻa (44):

• Kalepona: 164
• Puluniu: 2.4 gram
• Kumuʻiʻo: 5.8 gram
• ʻO ka momona momona 5.2 gram
• Nā momona Omega-6: 6.4 gram
• Wikamina E: 47% o ka RDI
• Manganese: 27% o ka RDI
• Makanekiuma: 23% o ka RDI

Pili paha nā ʻano pua Sunflower me ka hoʻohaʻahaʻa ʻana i ka mumū ma waena o nā makahiki a me nā poʻe kahiko, i hiki ke kōkua i ka hoʻoliʻiliʻi o ka maʻi puʻuwai.

Ua ʻike ʻia kahi noiʻi nūhou ma mua o 6000 mau mākua i ka nui o ka lawe ʻana i nā nati a me nā ʻanoʻano e pili ana me ka hoʻemi ʻia o ka mumū ().

ʻO ka mea kikoʻī, ʻo ka ʻai ʻana i nā ʻano pua sunflower i ʻoi aku ma mua o ʻelima mau manawa i kēlā me kēia pule e pili ana me nā pae hoʻemi hoʻemi o ka C-reactive protein (CRP), kahi kemika kī i pili i ka lī.

Nānā ʻia kahi noiʻi ʻē aʻe inā pili ka ʻai ʻana i nā nati a me nā ʻanoʻano i pili i nā pae kolesterol i nā wahine postmenopausal me ka maʻi diabetes 2 ().

Pau nā wahine i ka 30 gram o nā hua pua sunflower a i ʻole nā ​​ʻalemona ma ke ʻano he papaʻai pono i kēlā me kēia lā no ʻekolu pule.

I ka pau ʻana o ke aʻo ʻana, ua ʻike nā hui ʻāmona almond a me ka sunflower i ka hoʻoliʻiliʻi kolesterol a me ka LDL kolamu. ʻO kaʻai hua pua sunflower i hoʻoliʻiliʻi i nā triglycerides i ke koko ma mua o ka ʻai almond.

Eia nō naʻe, ua hoʻemi pū ʻia ka HDL kolesterol "maikaʻi", e ʻōlelo ana e hōʻemi paha nā ʻano pua sunflower i nā ʻano kolekole maikaʻi a maikaʻi ʻole.

Hōʻuluʻulu Manaʻo: Loaʻa i nā ʻano pua Sunflower nā pae kiʻekiʻe o nā momona monounsaturated a me omega-6 ʻelua, a kōkua paha i ka hōʻemi ʻana i ka mumū a me nā pae kolesterol.

Ka Laina Lalo

ʻO nā hua nā kumuwaiwai maikaʻi loa o nā momona momona, protein protein, pulupulu a me nā polyphenols antioxidant.

Eia kekahi, hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi. Ma nā kikoʻī, hiki i nā lignans i kekahi mau hua ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ka makaʻu o ka maʻi ʻaʻai.

Maʻalahi loa nā hua e hoʻohui i nā salakeke, yogurt, oatmeal a me nā mea leʻaleʻa, a hiki ke lilo i ala maʻalahi e hoʻohui i nā mea olakino olakino i kāu papaʻai.