8 Nā Pono Ola o nā Nati

Anter

• He aha nā nati?
• 1. Kahi Puna Nui o nā Nutrients he nui
• 2. Hoʻouka ʻia me nā Antioxidant
• 3. Mei Kokua Kaumaha Lilo
• 4. Mei Cholesterol Lalo a me Triglycerides
• 5. Pono no ka maʻi diabetes 2 a me ka Metabolic Syndrome
• 6. Mei hoʻemi i ka hoʻohaunaele
• 7. Kiʻekiʻena puluniu pono
• 8. E hōʻemi paha i kou makaʻi o ka puʻuwai a me ka hahau
• Loaʻa, maikaʻi, a loaʻa ākea
• Ka Laina Lalo

He meaʻai kaulana loa ka hua nati.

ʻOno lākou, maʻalahi, a hiki ke leʻaleʻa ma nā ʻano papaʻai āpau - mai keto a vegan.

ʻOiai ke kiʻekiʻe i ka momona, loaʻa iā lākou kekahi mau olakino olakino olakino.

Eia nā pono olakino 8 kiʻekiʻe loa o ka ʻai ʻana i nā nati.

He aha nā nati?

ʻO nā hua hua nā ʻanoʻano ʻanoʻano i hoʻohana nui ʻia i ka kuke ʻana a i ʻole ʻai ʻia iā lākou iho ma ke ʻano he meaʻai māmā. Nui lākou i ka momona a me nā calorie.

Loaʻa iā lākou kahi pūloʻo paʻakikī, ʻai ʻole i waho e pono ai e haki hāmama e hoʻokuʻu i ka kernel i loko.

ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke kūʻai i ka nui o nā nati mai ka hale kūʻai i hoʻopaʻa ʻia a mākaukau e ʻai.

Eia kekahi o nā nati i hoʻopau pinepine ʻia.

• ʻAmelemona
• Nā hua nut Brazil
• Mele
• ʻO Hazelnuts
• Nā hua nut Macadamia
• Pecans
• pine kukui
• ʻO Pistachios
• Walnuts

ʻOiai ʻo ka peanuts he ʻenehana legume e like me ka pī a me nā pī, ke kapa ʻia lākou he mau huaʻai ma muli o kā lākou ʻano pilikino like a me nā ʻano.

OLELO HOOLAHA ʻAi ʻia nā hua, nā hua hua momona momona i hoʻopuni ʻia e ka pūpū paʻakikī. ʻAi nui ʻia lākou ma ke ʻano he meaʻai māmā a hoʻohana ʻia paha i ka kuke ʻana.

1. Kahi Puna Nui o nā Nutrients he nui

Nānā nui ka hua hua. Hoʻokahi auneke (28 gram) o nā nati kāwili i loaʻa (1):

• Kalepona: 173
• Kumuʻiʻo: 5 gram
• Momona: 16 gram, me 9 mau momona o ka momona momona
• Kāpena: 6 gram
• Puluniu: 3 gram
• Wikamina E: 12% o ka RDI
• Makanekiuma: 16% o ka RDI
• Phosphorous: 13% o ka RDI
• Keleawe: 23% o ka RDI
• Manganese: 26% o ka RDI
• Selenium: 56% o ka RDI

ʻOi aku ka kiʻekiʻe o kekahi mau hua nut i kekahi mau meaʻai ma mua o nā mea ʻē aʻe. ʻO kahi laʻana, hāʻawi wale kahi nut Brazil i 100% o ka Reference Daily Intake (RDI) no ka selenium (2).

He loli ka nui o ka ʻili o nā hua nut. ʻO nā Hazelnuts, nā nati macadamia, a me nā nati Brazil he mau mea liʻiliʻi ma mua o 2 mau huna o nā carb digestible no kēlā me kēia lawelawe, ʻoiai ʻo nā cashews ʻaneʻane 8 mau ʻōpala digestible i kēlā me kēia lawelawe.

ʻO ka ʻōlelo ʻia, ʻo nā nati kahi meaʻai maikaʻi loa e ʻai ai ma ka papaʻai momona haʻahaʻa.

OLELO HOOLAHA Nui nā momona i ka momona, haʻahaʻa i nā carbs, a me kahi kumu waiwai nui o nā meaola, e like me ka wikamina E, magnesium, a me ka selenium.

2. Hoʻouka ʻia me nā Antioxidant

ʻO nā hua kukui he mau hale mana antioxidant.

Hiki i nā Antioxidant, ke komo pū me nā polyphenols i nā nati, ke pale aku i ke koʻikoʻi oxidative ma o ka neenee ʻana i nā radical free - nā mole kūpikipiki ʻole e hoʻopōʻino i ka cell a hoʻonui i ka maʻi maʻi ().

Ua ʻike ʻia kahi noiʻi ua nui ka hiki i nā walnuts ke hakakā i nā radical manuahi ma mua o ka iʻa ().

Hōʻike ka noiʻi e hiki i nā antioxidant i loko o nā walnuts a me nā ʻalemona ke pale aku i nā momona momona i loko o kāu mau pūnaewele mai ka hōʻino ʻia e ka hoʻowali (,,).

I hoʻokahi noiʻi i ka poʻe 13, ʻo ka ʻai ʻana i nā walnuts a i ʻole nā ​​ʻalemona i hoʻonui ai i nā pae polyphenol a hoʻoliʻiliʻi nui i ka hōʻino ʻia o ka oxidative, ke hoʻohālikelike ʻia i kahi papa mālama ()

Ua ʻike ʻia kahi noiʻi ʻē aʻe he 2-8 mau hola ma hope o ka ʻai ʻana i nā pecan āpau, ua ʻike ka poʻe komo i kahi hāʻule he 26-33% i ko lākou pae o ka LDL "oxidized" ʻino "kolesterol - kahi pilikia nui no ka maʻi puʻuwai ().

Eia nō naʻe, ua ʻike ʻia nā noiʻi ʻana i ka poʻe ʻelemakule a me nā kānaka me ka maʻi metabolic ʻaʻole he hopena nui o nā walnuts a me nā cashews i ka hiki i ka antioxidant, ʻoiai ua hoʻomaikaʻi ʻia kekahi mau māka ʻē aʻe (,).

OLELO HOOLAHA Aia i loko o nā hua nā antioxidant i ʻike ʻia ma ke ʻano polyphenols, i hiki ke pale aku i kāu mau hunaola a me ka "maikaʻi" LDL cholesterol mai ka hōʻino ʻia e nā radical manuahi.

3. Mei Kokua Kaumaha Lilo

ʻOiai manaʻo ʻia lākou he ʻai kiʻekiʻe-calorie, hōʻike ka noiʻi e kōkua paha nā nati iā ʻoe e lilo i ka paona.

Ua ʻike ʻia kahi noiʻi nui e nānā ana i nā hopena o ka papaʻai Mediterranean i ka poʻe i hoʻokau ʻia e ʻai i nā nati i nalowale ka awelika o 2 iniha (5 cm) mai kā lākou pūhaka - ʻoi aku ka nui ma mua o nā mea i hāʻawi ʻia i ka aila ʻoliva.

Hōʻike mau ʻia nā ʻalemona e hoʻolaulaha i ka pohō o ke kaumaha ma mua o ka loaʻa ʻana o ke kaupaona i nā noiʻi i kāohi ʻia. Kuhi kekahi mau noiʻi e kōkua pū ka pistachios i ke kaupaona ʻana (,,).

I hoʻokahi o nā noi ʻana i nā wahine kaupaona, ʻo kēlā mau mea ʻai ʻalemona ka nalowale kokoke ʻekolu manawa ka nui o ke kaupaona a ua ʻike i ka hoʻemi nui ʻana o ka nui o ka pūhaka i ka hoʻohālikelike ʻia i ka pūʻulu hoʻomalu ().

ʻO ka mea hou aku, ʻoiai kiʻekiʻe ka nui o nā nati i nā calories, hōʻike ka noiʻi ʻaʻole lawe ʻia kou kino āpau e lākou, ʻoiai kahi hapa o ka momona e paʻa mau i loko o ka paia fibrous o ka nut i ka wā digestion (,,).

ʻO kahi laʻana, ʻoiai ʻo ka ʻike pono o ka meaʻai ma kahi pūʻulu ʻalemona e kuhikuhi ai he 1-auneke (28-gram) lawelawe he 160-170 mau caloriu, lawe wale kou kino i kahi o 129 o kēia mau calorie ().

Pēlā nō, ua ʻike ʻia nā noiʻi hou i ka hoʻopili ʻana o kou kino ma kahi o 21% a me 5% ka nui o nā calorie mai nā walnuts a me nā pistachios, ma mua o ka mea i hōʻike mua ʻia (,).

OLELO HOOLAHA Hōʻike ʻia nā hua kukui e hoʻolaulaha i ka pohō kaumaha ma mua o ka hāʻawi ʻana i ka hana kaupaona. Hōʻike kekahi mau noiʻi ʻaʻole lawe ʻia kou kino i nā calorie a pau i nā nati.

4. Mei Cholesterol Lalo a me Triglycerides

Loaʻa nā hopena kupaianaha i nā hua hua i nā pae kolesterol a me nā triglyceride.

Ua hōʻike ʻia ʻo Pistachios e hoʻohaʻahaʻa i nā triglycerides i ka poʻe momona a me nā mea maʻi diabetes.

I loko o hoʻokahi mau hebedoma hebedoma he 12 i loko o ka poʻe momona, ʻo kēlā mau ʻai pistachios i loaʻa i nā pae triglyceride ma kahi o 33% ka haʻahaʻa ma mua o ka hui kaohi (,).

ʻO ka mana hoʻohaʻahaʻa kolesterol o nā nati ma muli o kā lākou kiʻekiʻe o nā monounsaturated a me polyunsaturated fatty acid.

Hōʻike nāʻalemona a me nā hazelnut e hoʻonui i ka HDL cholesterol "maikaʻi" ʻoiai e hōʻemi ana i ka LDL kolamu a "maikaʻi". Hoʻokahi o nā noiʻi i loaʻa i ka lepo, ʻoki ʻia, a i ʻole nā ​​hazelnuts holoʻokoʻa i loaʻa nā hopena maikaʻi like ma nā pae kolesterol (,,,).

ʻO kahi noi ʻē aʻe i nā wahine me ka maʻi metabolic i ʻike ʻia e ʻai ana i ka hui ʻana o ka ʻoka (1-aunce) (30-gram) o ka wōnati, ka pī, a me nā hua paina i kēlā me kēia lā no 6 mau pule i hoʻohaʻahaʻa nui ʻia i nā ʻano kolesterol - koe wale nō ka "maikaʻi" HDL (,).

Hōʻike kekahi mau noiʻi hōʻike ʻana i ka nati macadamia i nā pae kolesterol pū kekahi. I hoʻokahi hoʻokolokolo ʻana, ʻo kahi papaʻai momona momona me nā hua macadamia i hoʻemi ai i ka kolesterol e like me ka ʻai momona momona (,,,).

OLELO HOOLAHA Hiki paha i nā hua ke kōkua i ka hoʻohaʻahaʻa ʻana i nā kolamu LDL a "maikaʻi" a me nā triglyceride ʻoiai e hoʻonui ana i nā kiʻekiʻe o ka maikaʻi "HD" HDL kolesterol.

5. Pono no ka maʻi diabetes 2 a me ka Metabolic Syndrome

ʻO ka maʻi diabetes Type 2 kahi maʻi maʻamau e hoʻopili ana i nā haneli miliona o ka poʻe ma ka honua holoʻokoʻa.

ʻO ka maʻi Metabolic e pili ana i kahi hui o nā kumu pilikia e hoʻonui i kou makaʻi i nā maʻi puʻuwai, hahau, a me ka maʻi diabetes type 2.

No laila, pili ikaika ka maʻi ʻaʻano 2 a me ka maʻi maʻi metabolic.

ʻO ka mea e mahalo ai, ʻo nā nati paha kekahi o nā meaʻai maikaʻi loa no ka poʻe me ka maʻi metabolic a me ka maʻi diabetes type 2.

ʻO ka mea mua, haʻahaʻa lākou i nā carbs a hāpai ʻole i ka nui o ke kō o ke kō. No laila, ʻo ka pani ʻana i nā nati no nā mea ʻai-ʻoi kiʻekiʻe e hoʻohuli i ka pae kō kō.

Hōʻike nā noiʻi i ka ʻai ʻana i nā nati e hoʻoliʻiliʻi hoʻi i ke kaumaha o ka oxidative, ke kahe o ke koko, a me nā hōʻailona olakino ʻē aʻe i ka poʻe me ka maʻi diabetes a me ka metabolic syndrome (,,,).

I loko o kahi noi he 12 mau pule i kāohi ʻia, ʻo ka poʻe me ka maʻi metabolic i ʻai ma lalo o ka 1 auneke (25 gram) o ka pistachios ʻelua mau manawa i kēlā me kēia lā i ʻike i ka hōʻemi 9% o ka hoʻokēʻai ʻana i ke kō, ma ka awelika ().

ʻO ka mea hou aku, hoʻohālikelike ʻia i ka pūʻulu hoʻomalu, ʻo ka hui pistachio ka nui o nā hōʻemi i ke kahe o ke koko a me ka protein C-reactive (CRP), kahi māka o ka mumū e pili ana i nā maʻi puʻuwai.

Eia naʻe, huikau nā hōʻike a ʻaʻole ʻike nā noiʻi āpau i kahi pōmaikaʻi mai ka ʻai ʻana i nā nati i nā poʻe me ka maʻi metabolic ().

OLELO HOOLAHA Ua hōʻike ʻia kekahi mau noiʻi ʻana e hoʻomaikaʻi ana ke kō kō, ke koko, a me nā hōʻailona olakino ʻē aʻe ke komo ka poʻe me ka maʻi diabetes type 2 a me ka metabolic syndrome me nā nut i kā lākou papaʻai.

6. Mei hoʻemi i ka hoʻohaunaele

Loaʻa i nā hua kukui nā waiwai anti-inflammatory ikaika.

ʻO ka hoʻohaunaele ke ʻano o kou kino e pale ai iā ia iho mai ka ʻeha, bacteria, a me nā mea ʻino ʻino ʻino aʻe paha.

Eia nō naʻe, hiki i ka hoʻowahāwahā mau loa ʻana ke hoʻolōʻihi i nā kino a hoʻonui i ka maʻi maʻi. Hōʻike ka noiʻi e hiki i ka ʻai ʻana i nā nati ke hōʻemi i ka mumū a paipai i ka ʻelemakule olakino ().

I loko o kahi noiʻi e pili ana i ka papaʻai Mediterranean, ʻo ka poʻe nona ka papa ʻaina e hoʻonui ʻia me nā nati i ʻike ʻia he 35% a me 90% e hoʻemi ana i nā kaha kuni C-reactive protein (CRP) a me interleukin 6 (IL-6).

Pēlā nō, ua loaʻa kekahi mau hua - e like me nā pistachios, nā nati Brazil, nā wōnati, a me nā ʻalemona e hakakā i ka mumū i nā kānaka olakino a me nā poʻe me nā kūlana koʻikoʻi e like me ka maʻi diabetes a me nā maʻi puʻuwai (,,,,).

Eia nō naʻe, hoʻokahi hoʻopaʻa noiʻi ʻana e pili ana i ka ʻai almond i nā mākua olakino i nānā iki i ka ʻokoʻa ma waena o nā ʻalemona a me nā pūʻulu hoʻokele - ʻoiai ua hōʻemi ʻia kekahi mau mea kuni i kēlā mau ʻai ʻalemona ().

OLELO HOOLAHA Hōʻike ka noiʻi e hiki i nā nati ke hoʻemi i ka mumū, keu hoʻi i ka poʻe me ka maʻi diabetes, nā maʻi ʻōpū, a me nā kūlana olakino koʻikoʻi ʻē aʻe.

7. Kiʻekiʻena puluniu pono

Hāʻawi ka fiber i nā pono olakino he nui.

ʻOiai ʻaʻole hiki i kou kino ke ʻeli i ka fiber, hiki i nā bacteria e noho ana i kāu kolona.

ʻO nā ʻano he nui o ka puluniu e like me prebiotics a i ʻole meaʻai no kāu bacteria bacteria maikaʻi.

Hoʻomaʻa kāu bacteria i ka puluniu a hoʻolilo ia i mau waikawa momona momona (SCFAs) maikaʻi.

Loaʻa i kēia mau SCFAs nā kōkua maikaʻi, e like me ka hoʻomaikaʻi ʻana i ke olakino ʻōpū a hoʻēmi i kāu makaʻu i ka maʻi kō a me ka momona (,,).

Hoʻohui, kōkua ka fiber iā ʻoe e piha a hoʻemi i ka helu o nā calorie āu e ʻānai ai mai nā meaʻai. Hōʻike kahi noiʻi e hoʻonui ana i ka lawe ʻana o ka fiber mai 18 a 36 mau lika i kēlā me kēia lā i hopena i 130 a ʻoi aku ka nui o nā calorie i lawe ʻia (,).

Eia nā nati me ka ʻike fiber kiʻekiʻe loa no 1-auneke (28-gram) e lawelawe ana:

• ʻAmelemona: 3.5 gram
• Nā Pistachios: 2.9 gram
• Nā Hazelnuts: 2.9 gram
• Pecans: 2.9 gram
• Peanuts: 2.6 gram
• ʻO Macadamias: 2.4 gram
• Nā hua kukui Brazil: 2.1 gram

OLELO HOOLAHA Nui nā hua kukui i ka fiber, hiki ke hōʻemi i ka maʻi o ka maʻi, kōkua iā ʻoe e piha, hoʻemi i ka lawe ʻana o ka calorie, a hoʻomaikaʻi i ke olakino ʻōpū.

8. E hōʻemi paha i kou makaʻi o ka puʻuwai a me ka hahau

Maikaʻi loa nā huaʻai i kou puʻuwai.

Hōʻike kekahi mau noiʻi e kōkua nā nati i nā maʻi puʻuwai e hoʻohaʻahaʻa i ka maʻi ma muli o kā lākou keu pono no nā pae kolesterol, "maikaʻi" ka nui o ka huna LDL, ka hana o ke aʻa, a me ka mumū

Ua ʻike ʻia nā noiʻi ua hiki i nā liʻi liʻiliʻi LDL ke hoʻonui i ka maʻi maʻi puʻuwai ma mua o nā mea nui o ka LDL (,).

ʻO ka mea e mahalo ai, ua ʻike ʻia kahi noiʻi e pili ana i ka papaʻai o ke Kaiwaenahonua i ka poʻe i ʻai i ka nati i hōʻemi nui i nā liʻi liʻiliʻi o ka LDL a me ka hoʻonui ʻia ʻana o nā ʻāpana LDL nui, a me nā pae HDL kolesterol "maikaʻi" ().

I loko o kahi noi ʻē aʻe, ua hoʻonohonoho kaulike ʻia ka poʻe me ka cholesterol maʻamau a kiʻekiʻe paha e hoʻopau i ka ʻaila ʻoliva a i ʻole nā ​​nati me kahi ʻai momona momona.

ʻOi aku ka maikaʻi o ka hana artery a ka poʻe ma ka nut nutly triglycerides haʻahaʻa ma mua o ka hui aila ʻoliva - me ka nānā ʻole i kā lākou pae kolesterol mua ().

OLELO HOOLAHA Hiki i nā nati ke hoʻohaʻahaʻa nui i kou makaʻi o ka puʻuwai puʻuwai a me ka hahau. Hoʻonui ka ʻai ʻana i nā nati i ka nui o nā ʻāpana LDL "maikaʻi", hāpai i ka "maikaʻi" HDL kolesterol, hoʻomaikaʻi i ka hana o ke aʻa, a he mau pono ʻē aʻe.

Loaʻa, maikaʻi, a loaʻa ākea

Hiki ke leʻaleʻa i nā huaʻai, e like me nā kīʻaha nut, a ʻokiʻoki ʻia a pīpī ʻia i ka meaʻai.

Loaʻa ākea lākou i nā hale kūʻai a me ka pūnaewele a hele mai i nā ʻano koho like ʻole, e like me ka paʻakai, paʻakai ʻole, ka wā, ka papu, ka maka, a i pūlehu ʻia paha.

Ma ka laulā, ʻoi aku ke olakino o ka ʻai ʻana i nā hua maka a i ʻole hoʻomomo ʻia i ka umu ma kahi mahana ma lalo o 350 ° F (175 ° C). ʻO nā hua maloʻo maloʻo ka koho hope loa, akā e hoʻāʻo e hōʻalo i nā nū i hoʻomoʻa ʻia i nā mea kanu a me nā aila hua.

Hiki ke mālama ʻia nā nati i ka mahana o ka lumi, kahi mea kūpono iā lākou no nā meaʻai māmā a me nā huakaʻi hele. Eia nō naʻe, inā e mālama ana ʻoe iā lākou no ka manawa lōʻihi, ʻo ka pahu hau a ʻo ka pahu hau paha e hoʻomau hou ai iā lākou.

OLELO HOOLAHA Hiki ke leʻaleʻa ʻia i nā huaʻai, e like me nā kīʻaha nut, a ʻokiʻoki ʻia paha i ka meaʻai. ʻO lākou ke olakino olakino a ʻai ʻia paha. E mālama iā lākou i ka mahana o ka lumi a i ʻole hoʻokomo iā lākou i loko o ka pahu hau a i ʻole ka pahu hau no ka ʻoi aku o ka lōʻihi.

Ka Laina Lalo

ʻO ka ʻai ʻana i nā nati i nā manawa āpau hiki ke hoʻomaikaʻi i kou olakino ma nā ʻano like ʻole, e like me ka hōʻemi ʻana i ka maʻi diabetes a me nā maʻi maʻi puʻuwai, a me nā pae kolesterol a me nā triglyceride.

Hiki paha i kēia mea momona momona kiʻekiʻe ke kōkua i ka pohō kaumaha - ʻoiai ka helu o ka calorie kiʻekiʻe.

ʻOiai ʻoe e ʻai iā lākou i ke kaulike, hana nā nati i kahi hoʻohui ʻono i kahi papaʻai olakino, kaulike.