Nā kumu he 6 no ke aha ʻo nā hua manu ka meaʻai olakino loa ma ka Honua

Anter

• 1. ʻO nā hua manu holoʻokoʻa i waena o nā meaʻai momona loa o ka honua
• 2. Hoʻomaikaʻi i nā hua manu i kāu hōʻike Cholesterol a mai hoʻonui i kāu makaʻu i ka maʻi puʻuwai
• 3. Hoʻoili ʻia nā hua manu me Choline, kahi mea waiwai nui no ka lolo
• 4. ʻO nā hua manu i loko o nā protein kiʻekiʻe kiʻekiʻe me ka maikaʻi o ka Profile Amino Acid
• 5. Hoʻouka ʻia nā hua me Lutein a me Zeaxanthin, ka mea e pale ai i nā maka
• 6. Hiki i nā hua moa no ka ʻāina kakahiaka ke kōkua iā ʻoe e lilo i kino momona
• ʻAʻole like nā hua manu āpau
• Ka Laina Lalo

ʻOi aku ka momona o nā hua manu a kapa ʻia lākou he "multivitamin maoli."

Loaʻa iā lākou kekahi mau antioxidant kūikawā a me nā meaola lolo ikaika a ka poʻe he nui e hemahema ai.

Eia nā kumu he 6 no ke aha nā hua i waena o nā meaʻai olakino loa ma ka honua.

1. ʻO nā hua manu holoʻokoʻa i waena o nā meaʻai momona loa o ka honua

Hoʻokahi hua holoʻokoʻa i piha i kahi pae kupaianaha o nā meaola.

ʻO ka ʻoiaʻiʻo, lawa nā meaola i laila e hoʻohuli i hoʻokahi hunaola momona i loko o kahi moa pēpē āpau.

Hāpai nā hua manu i nā huaora, nā minelala, nā protein kiʻekiʻe, nā momona maikaʻi a me nā mea momona ʻē aʻe i ʻike ʻole ʻia.

Hoʻokahi hua nui i loaʻa (1):

• ʻO Vitamin B12 (cobalamin): 9% o ka RDA
• Wikamina B2 (riboflavin): 15% o ka RDA
• Wikamina A: 6% o ka RDA
• ʻO ka Vitamin B5 (pantothenic acid): 7% o ka RDA
• Selenium: 22% o ka RDA
• Aia nā hua i loko o nā hua liʻiliʻi o ka ʻaneʻane o nā wikamina a me nā mineral i koi ʻia e ke kino o ke kanaka, e like me ka calcium, ka hao, ka potassium, ka zinc, ka manganese, ka huaora E, ka folate a me nā mea hou aku.

Loaʻa i kahi hua manu nui he 77 mau caloriu, me 6 mau gram o ka protein maikaʻi, 5 mau momona o ka momona a me nā helu kūpona.

He mea nui loa ia e ʻike kokoke i nā meaʻai āpau i loko o ka yolk, loaʻa i ka keʻokeʻo wale nō ka protein.

ʻO nā hua a pau ka momona o ka momona, i loaʻa ka nui o nā huaora i hoʻohālikelike ʻia i nā calorie. ʻIke ʻia nā meaola i loko o nā yolks, ʻoiai ke keʻokeʻo ka hapanui o ka protein.

2. Hoʻomaikaʻi i nā hua manu i kāu hōʻike Cholesterol a mai hoʻonui i kāu makaʻu i ka maʻi puʻuwai

ʻO ke kumu nui i aʻo ʻia ai ka poʻe e pili ana i nā hua manu ka mea i hoʻouka ʻia me ka cholesterol.

Hoʻokahi hua nui i loko o 212 mg o ka kolesterol, kahi e hoʻohālikelike ʻia i nā meaʻai ʻē aʻe.

Eia nō naʻe, he hopena iki ka hopena o nā kumuʻaiʻai o ka kolesterol i nā pae kolesterol i ke koko ().

Hoʻopuka maoli kou akepaʻa i ka cholesterol, i kēlā me kēia lā. ʻO ka nui i hana ʻia i ka nui o kāu ʻai.

Inā loaʻa iā ʻoe ka nui o ke koloka mai ka meaʻai, hana ka liʻiliʻi o kou ake. Inā ʻaʻole ʻoe e ʻai i ke kō, e hoʻohua hou kou ake.

ʻO ka mea, hōʻike ka nui o nā noiʻi e hoʻomaikaʻi maoli nā hua i kāu profile kolamu.

Hāpai lākou i ka HDL (ka "maikaʻi") cholesterol a mālama lākou e hoʻololi i ka LDL (ka "maikaʻi") kolesterol i kahi subtype nui ʻaʻole pili nui ʻia me ka hoʻonui ʻia o ka maʻi puʻuwai (,,).

Ua nānā nā noiʻi he nui i ka hopena o ka ʻai ʻana i nā hua manu i ka makaʻu o ka maʻi puʻuwai a loaʻa ʻole kahi pilina ma waena o nā (,, 8) ʻelua.

Ma ka ʻokoʻa, ua hoʻopili nā hua i nā pono olakino.

Ua ʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i nā hua piha he 3 i kēlā me kēia lā e hōʻemi i ke kūpaʻa ʻana o ka insulin, hāpai ʻia ʻo HDL a hoʻonui i ka nui o nā ʻāpana LDL i ka poʻe me ka metabolic syndrome ().

Eia nō naʻe, hōʻike kekahi mau noiʻi i ka hoʻonui ʻia o ka makaʻu o ka maʻi puʻuwai i ka poʻe me ka maʻi kō. Pono kēia e noiʻi hou akā ʻaʻole paha e pili i ka papaʻai low-carb, i hiki, i nā manawa he nui, ke hoʻohuli i ka maʻi maʻamau ʻo 2 (,,).

Hōʻike nā noiʻi e hoʻomaikaʻi maoli nā hua i ka ʻike kolesterol. Hāpai lākou i ka HDL (maikaʻi) cholesterol a hoʻonui i ka nui o nā liʻuliʻu LDL, kahi e hoʻohaʻahaʻa ai i ka pilikia o ka maʻi puʻuwai.

3. Hoʻoili ʻia nā hua manu me Choline, kahi mea waiwai nui no ka lolo

ʻO Choline kahi mea momona liʻiliʻi i ʻike pinepine ʻia i hui pū ʻia me nā huaola B-complex.

He mea pono nui ʻo Choline no ke olakino kanaka a pono ʻia no nā hana like ʻole i ke kino.

Koi ʻia ia e synthesize i ka neurotransmitter acetylcholine a he ʻāpana hoʻi ia o nā membrane pūnaewele.

Ua hoʻokomo ʻia kahi ʻai choline haʻahaʻa i nā maʻi akepaʻa, nā maʻi puʻuwai a me nā maʻi neurological ().

He mea nui paha kēia nutrient no nā wahine hāpai. Hōʻike nā noiʻi e hiki i kahi koline haʻahaʻa ke hāpai i ka makaʻu o nā kīnā neural tube a alakaʻi i ka hoʻemi ʻana i ka hana noʻonoʻo i ka pēpē ().

ʻAʻole lawa ka choline i nā poʻe he nui. Ma ke ʻano he laʻana, hoʻokahi noiʻi ma ka hāpai keiki, ua ʻike nā wahine Kanada he 23% wale nō i hōʻea i ka lawe kūpono o choline ().

ʻO nā kumu maikaʻi o ke choline i ka papaʻai nā yolks hua manu a me ka ate o ka bipi. Hoʻokahi hua nui i loaʻa he 113 mg choline.

ʻO Choline kahi mea pono nui a ka poʻe e lawa ai. ʻO nā hua moa kahi kumu maikaʻi loa o ka choline.

4. ʻO nā hua manu i loko o nā protein kiʻekiʻe kiʻekiʻe me ka maikaʻi o ka Profile Amino Acid

ʻO nā protein nā paukū kūkulu nui o ke kino a lawelawe i nā kumu a me nā hana ʻelua.

Aia lākou i loko o nā amino acid i hoʻopili pū ʻia, ʻano like me nā lei ma ke kaula, a laila pelu ʻia i nā ʻano paʻakikī.

Aia ma kahi o 21 mau amino acid a kou kino e hoʻohana ai e kūkulu i kāna mau protein.

ʻEiwa o kēia mau mea hiki ʻole ke hana ʻia e ke kino a pono e loaʻa mai ka papaʻai. ʻIke ʻia lākou he amino acid pono.

Hoʻoholo ʻia ka maikaʻi o kahi kumu protein e ka nui o kēia mau amino acid pono. ʻO kahi kumu protein i loaʻa iā lākou āpau i nā lakio kūpono he kumu kiʻekiʻe o ka protein.

ʻO nā hua manu i waena o nā kumu waiwai maikaʻi loa o ka protein i ka papaʻai. ʻO ka ʻoiaʻiʻo, ke loiloi pinepine ʻia ke kumukūʻai biological (kahi ana o ka maikaʻi o ka protein) ma ka hoʻohālikelike ʻana iā ia i nā hua manu, i hāʻawi ʻia i ka helu kūpono o 100 ().

ʻO nā hua manu kahi kumu maikaʻi o ka protein, me nā amino acid pono āpau i nā lakio kūpono.

5. Hoʻouka ʻia nā hua me Lutein a me Zeaxanthin, ka mea e pale ai i nā maka

Aia kekahi mau antioxidant i loko o nā hua e hiki ke loaʻa i nā hopena pale ikaika i nā maka.

Kapa ʻia lākou he lutein a me zeaxanthin, loaʻa ʻelua i ka yolk.

Lutein a zeaxanthin kamaʻilio e hōʻiliʻili i ka retina, ka sensory ʻāpana o ka maka, kahi a lākou e pale aku ai i nā maka mai ka lā pōʻino ().

ʻO kēia mau antioxidant e hoʻoliʻiliʻi nui i ka makaʻu o ka macular degeneration a me nā cataract, ʻo ia kekahi o nā kumu kumu o ka hōʻino ʻana o ka ʻike a me ka makapō i nā ʻelemākule (,).

I hoʻokahi hoʻopaʻa ʻana, ʻo ka ʻai ʻana i nā yolks hua moa he 1,3 i kēlā me kēia lā no ka 4,5 mau pule i hoʻonui i ke kiʻekiʻe o ke zeaxanthin e 114-142% a me ka lutein e 28-50% ().

ʻOi loa nā hua i loko o nā antioxidant lutein a me zeaxanthin, kahi e hiki ai ke hoʻēmi nui i ka makaʻu o ka macular degeneration a me nā cataract.

6. Hiki i nā hua moa no ka ʻāina kakahiaka ke kōkua iā ʻoe e lilo i kino momona

Loaʻa i nā hua manu i nā helu kiki o ka momona, akā nui ka protein a me ka momona.

Kiʻi kiʻekiʻe loa lākou i kahi pālākiō i kapa ʻia ka helu satiety, kahi ana o ka nui o nā meaʻai e hāʻawi ai i ka satiety (8).

No kēia kumu, ʻaʻole ia he mea kupanaha ke ʻike i nā noiʻi e hōʻike ana i ka ʻai ʻana i nā hua no ka ʻaina kakahiaka hiki i ka lilo o ka momona.

I hoʻokahi o nā noi ʻana, ua hoʻopau ʻo 30 wahine kaupaona a momona paha i kahi ʻaina kakahiaka o nā hua a i ʻole ʻeke. Loaʻa i nā pāʻina ʻelua ka nui o nā calories.

Ua piha nā wahine i ka piha hua manu a piha i ka ʻai a me ka liʻiliʻi o ka ʻai no nā koena o ka lā a no 36 mau hola ().

I loko o kahi haʻawina ʻē aʻe i hala 8 mau pule, ʻo ka ʻai ʻana i nā hua no ka ʻaina kakahiaka i alakaʻi ʻia ai i ka pohō kaumaha nui i hoʻohālikelike ʻia me ka nui o nā caloriu mai nā ʻeke. ʻO ka hui hua manu ():

• Ua nalowale 65% ka nui o ke kino.
• Ua nalowale he 16% momona o ke kino.
• Inā he 61% ʻoi aku ka nui o ka hoʻēmi ma BMI.
• Inā he 34% ʻoi aku ka nui o ka hoʻēmi ʻana o ke anapuni (kahi māka maikaʻi no ka momona ʻōpū weliweli).

Māʻona loa nā hua. ʻO ka hopena, ʻo ka ʻai ʻana i nā hua no ka ʻaina kakahiaka hiki ke hoʻēmi i ka lawe ʻana o ka calorie ma hope o ka lā a paipai i ka pohō momona.

ʻAʻole like nā hua manu āpau

He mea nui e hoʻomanaʻo i ka hoʻohālikelike ʻole ʻia o nā hua manu āpau.

Hānai pinepine ʻia ʻo Hens i loko o nā hale hana, hīnaʻi ʻia a hānai ʻia i ka meaʻai i hoʻokumu ʻia i ka palaoa e hoʻololi ai i ka hoʻohui pono o kā lākou mau hua. ʻOi aku ka maikaʻi e kūʻai i nā hua hua omega-3 enriched a i ʻole pastured, i ʻoi aku ka momona a me ke olakino.

Eia nō naʻe, koho maikaʻi nā hua moa supermarket maʻamau inā ʻaʻole hiki iā ʻoe ke uku a komo i nā poʻe ʻē aʻe.

ʻO ka mea momona o nā hua manu e pili nui i ka hānai ʻana o nā hen. ʻOi aku ka waiwai o nā hua momona i ka Omega-3 enriched a i ʻole pastured hua.

Ka Laina Lalo

ʻO nā hua manu i waena o nā meaʻai momona loa hiki iā ʻoe ke loaʻa, ke hāʻawi nei i nā vitamina a me nā minelala āpau āu e makemake ai.

I nā mea kiʻekiʻe, he kumukūʻai nā hua manu, ʻono maikaʻi a hele me kahi o nā meaʻai.

He meaʻai nui loa lākou.