ʻO nā mea nui 9 e ʻai ai no ke olakino maikaʻi

Anter

• Nā Pōmaikaʻi olakino o nā hua ʻai
• 1. ʻAmelemona
• 2. ʻO Pistachios
• 3. Walnuts
• ʻO nā manaʻo kakahiaka kakahiaka olakino: Walnut Granola
• 4. Makuahine
• 5. Pecans
• 6. Nā Nati Macadamia
• 7. Nā hua palaoa Brazil
• 8. ʻO nā Hazelnuts
• 9. Piʻi
• Ka Laina Lalo

ʻO nā hua kukui nā koho meaʻai māmā.

ʻOiai kiʻekiʻe lākou i ka momona, ʻo ka momona a lākou e loaʻa ai kahi ʻano olakino. ʻO lākou kekahi kumu waiwai maikaʻi o ka puluniu a me ka protein.

Ua hōʻike ʻia nā noiʻi he nui i nā nati e hāʻawi i nā pono olakino like ʻole - keu hoʻi e pili ana i ka hōʻemi ʻana i nā kumu pilikia o ka maʻi naʻau.

Eia nā nati 9 koʻikoʻi a me ko lākou mau pono olakino.

Nā Pōmaikaʻi olakino o nā hua ʻai

Ma ke ʻano laulā, nā kumu momona nā kumu momona o ka momona, puluniu a me protein.

ʻO ka hapa nui o nā momona i nā nati he momona monounsaturated, a ʻo omega-6 a me omega-3 polyunsaturated fat. Eia nō naʻe, loaʻa iā lākou kekahi mau momona momona.

Hoʻopili pū nā huaʻai i kekahi mau huaora a me nā minelala, e like me ka makanekiuma a me ka wikamina E.

Ua ʻimi nā noiʻi he nui i nā pono olakino o ka hoʻonui ʻana i ka ʻai nut.

Ua loaʻa kahi meta-anamanaʻo o 33 mau noiʻi i nā papaʻai kiʻekiʻe i nā nati ʻaʻole e pili nui i ka loaʻa ʻana o ke kaumaha a me ka pohō kaumaha ().

Eia nō naʻe, me ka loaʻa ʻole o ka hopena iki i ke kaupaona, ua hōʻike ʻia nā noiʻi he nui aku ka lōʻihi o ka poʻe e ʻai ana i nā nati ma mua o ka poʻe ʻaʻole. Ma muli paha o ko lākou hiki ke kōkua i ka pale ʻana i nā maʻi maʻi mau (,,,).

ʻO kahi laʻana, hiki i nā nati ke hoʻēmi i nā kumu pilikia no ka maʻi metabolic, e like me ke kiʻekiʻe o ke koko a me nā pae kolesterol (,,,).

ʻO ka ʻoiaʻiʻo, hoʻokahi noiʻi ma luna o 1,200 mau kānaka i ʻike i ka ʻai ʻana i kahi papaʻai Mediterranean a me 30 gram o nā nati i kēlā me kēia lā i hoʻemi ai i ka prevalence o ka metabolic syndrome ma mua o ka papa momona momona a i ʻole ka papaʻai Mediterranean me ka aila ʻoliva ().

Eia kekahi, hiki i nā nati ke hōʻemi i kou makaʻi i nā maʻi maʻi ʻē aʻe. ʻO kahi laʻana, hiki i ka ʻai ʻana i nā nati ke hoʻomaikaʻi i nā pae kō kō a hoʻoliʻiliʻi i kou makaʻi i kekahi mau maʻi maʻi maʻi (,).

Hōʻuluʻulu Manaʻo
Hiki ke kōkua i ka ʻai ʻana i nā nati ke hōʻemi i nā mea pilikia no
nā maʻi maʻi he nui, e like me ka maʻi puʻuwai a me ka maʻi kō.

1. ʻAmelemona

ʻO nāʻalemona nā hua lāʻau i piha i kahi mau huaola maikaʻi (13).

Hoʻokahi lawelawe - 28 gram a i ʻole ka lima liʻiliʻi - ʻūlū paʻa:

• Kalepona: 161
• Momona: 14 gram
• Kumuʻiʻo: 6 gram
• Kāpena: 6 gram
• Puluniu: 3.5 gram
• Wikamina E: 37% o ke kuhikuhi
  Hoʻokomo i kēlā me kēia lā (RDI)
• Makanekiuma: 19% o ka RDI

Hiki ke hoʻomaikaʻi i nā ʻalemona i nā pae kolesterol.

Ua ʻike ʻia kekahi mau noiʻi liʻiliʻi i ka ʻai ʻana i ka papa ʻaina almond hiki ke hoʻēmi i ka "maikaʻi" o ka LDL kolesterol, ka huina o ke koleke a me ka oxidized LDL cholesterol, ka mea e hoʻopilikia loa ai i ke olakino puʻuwai (,,).

Eia nō naʻe, ua hoʻohui ʻia kahi noiʻi nui aʻe i nā hopena o nā noi ʻelima a ua hoʻoholo ʻia ʻaʻole lawa nā hōʻike e hōʻike ai e hoʻomaikaʻi maikaʻi nā ʻalemona i ka cholesterol ().

Eia nō naʻe, hoʻopau ʻia nā ʻalemona ma ke ʻāpana o ka papaʻai kalorona haʻahaʻa e kōkua i ka pohō kaumaha a hoʻohaʻahaʻa i ke kahe o ke koko i ka poʻe kaumaha a momona paha (,).

Eia hou, ʻo ka ʻai ʻana i kahi pāʻina me hoʻokahi auneke (28 gram) o nā ʻalemona ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō o ke kō e kū ana ma hope o ka pāʻina ʻana e like me 30% i ka poʻe me ka maʻi diabetes akā ʻaʻole nui i ka poʻe olakino ().

Eia kekahi, ua hōʻike ʻia nā ʻalemona e hōʻemi i ka mumū i ka poʻe me ka maʻi diabetes type 2 ().

ʻO ka mea hope loa, hiki i kahi ʻalemona ke hopena maikaʻi i kāu ʻōpala microbiota ma ke kākoʻo ʻana i ka ulu ʻana o nā bacteria momona, e like me ʻO Bifidobacteria a Lactobacillus ().

Hōʻuluʻulu Manaʻo
Aia nā ʻalemona i kekahi mau mea nui
nā meaʻai e hiki ke kōkua i ka hōʻemi ʻana i nā maʻi puʻuwai a me nā pilikia o ka maʻi kō.
Eia naʻe, pono i nā noiʻi nui aʻe e hōʻoia i kēia mau hopena.

2. ʻO Pistachios

ʻO Pistachios kahi huaʻai i hoʻopau pinepine ʻia i kiʻekiʻe i ka fiber (23).

Loaʻa i kahi ʻekahi ouneke (28-gram) lawelawe o nā pistachios:

• Kalepona: 156
• Momona: 12.5 gram
• Kumuʻiʻo: 6 gram
• Kāpena: 8 gram
• Puluniu: 3 gram
• Wikamina E: 3% o ka RDI
• Makanekiuma: 8% o ka RDI

Pēlā nō hoʻi me nā ʻalemona, hiki i ka pistachios ke hoʻomaikaʻi i nā pae kolesterol - ʻo ka ʻai ʻana i nā auneke he 2-3 (56-84 gram) o nā pistachios i ka lā e kōkua i ka hoʻonui ʻana i ka HDL kolesterol "maikaʻi" ().

Eia kekahi, hiki i nā pistachios ke kōkua i ka hoʻomaikaʻi ʻana i nā kumu pilikia o ka maʻi puʻuwai, e pili ana i ke kahe o ke koko, ke kaupaona a me ke kūlana oxidative.

ʻO ke kūlana oxidative pili i ke kiʻekiʻe o ke koko o nā kemikū oxidized, hiki ke kōkua i ka maʻi puʻuwai (,,,).

ʻO ka mea hou aku, hiki i nā pistachios ke kōkua i ka hōʻemi ʻana i ka piʻi ʻana o ke kō kō ma hope o ka pāʻina ʻana ().

Hōʻuluʻulu Manaʻo
Kūpono nā hua Pistachio i mea maikaʻi
nā hopena i nā hopena pilikia o ka maʻi puʻuwai ke ʻai ʻia i nā nui he nui aku
ma mua o hoʻokahi auneke (28 gram) i kēlā me kēia lā.

3. Walnuts

ʻO ka walnuts kahi kumu punahele i makemake nui ʻia a me kahi kumu maikaʻi loa o ka omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Loaʻa i kahi ʻoka hoʻokahi (28-gram) o nā walnuts i ʻaneʻane:

• Kalepona: 182
• Momona: 18 gram
• Kumuʻiʻo: 4 gram
• Kāpena: 4 gram
• Puluniu: 2 gram
• Wikamina E: 1% o ka RDI
• Makanekiuma: 11% o ka RDI

Hōʻike nā walnuts e hoʻomaikaʻi i kahi helu o nā maʻi puʻuwai puʻuwai, nā mea paha ma muli o kā lākou kiʻekiʻe kiʻekiʻe o ALA a me nā meaola ʻē aʻe.

Ua ʻike kekahi mau noiʻi nui i ka ʻai ʻana i nā walnuts i hoʻemi loa i ka nui o ke kōkōlika a me ka "maikaʻi" o ka LDL koloke ʻoiai e hoʻonui ana i nā kiʻekiʻe HDL "maikaʻi" (,,).

Hiki iā lākou ke hoʻomaikaʻi i nā kumu ʻē aʻe e pili ana i ke olakino puʻuwai, e like me ke kahe o ke koko a me ke kahe maʻamau o ke koko ma o kāu ʻōnaehana holo (,).

Eia hou, hiki i nā walnuts ke kōkua i ka hōʻemi ʻana i ka mumū, hiki ke kōkua i nā maʻi maʻi mau ().

ʻO ka mea hoihoi, ua ʻike ʻia kahi noiʻi ʻana i nā haumāna o ke koleke ʻo ka ʻai ʻana i nā walnuts i hoʻonui ʻia i ke ana o ka noʻonoʻo i kapa ʻia ʻo "inferential reasoning," e ʻōlelo ana he hopena maikaʻi paha kā ka walnuts ma ka lolo ().

Hōʻuluʻulu Manaʻo
ʻO Walnuts kahi kumu maikaʻi o ka momona omega-3
ALA a me nā meaola ʻē aʻe he nui. ʻO ka ʻai ʻana i nā walnuts i ke olakino puʻuwai a
hiki i kou lolo.

ʻO nā manaʻo kakahiaka kakahiaka olakino: Walnut Granola

4. Makuahine

ʻO nā cashews kahi ʻohana o ka ʻohana nut kumu lāʻau a loaʻa kahi pilikino pono (38).

Hoʻokahi auneke (28 gram) o nā cashews i loko o kahi ʻano koʻikoʻi:

• Kalepona: 155
• Momona: 12 gram
• Kumuʻiʻo: 5 gram
• Kāpena: 9 gram
• Puluniu: 1 gram
• Wikamina E: 1% o ka RDI
• Makanekiuma: 20% o ka RDI

Ua nānā ʻia kekahi mau noiʻi inā he nui nā papaʻai i nā cashews hiki ke hoʻomaikaʻi i nā ʻōuli o ka metabolic syndrome.

Ua ʻike ʻia kahi noiʻi i loaʻa i kahi papaʻai he 20% o nā calorie mai nā cashews i hoʻomaikaʻi i ke kahe o ke koko i ka poʻe me ka metabolic syndrome ().

Ua ʻike kekahi noiʻi ʻē aʻe ua hoʻonui nā cashews i ka hiki i ka antioxidant o ka papaʻai ().

ʻO ka mea e mahalo ai, ua hōʻike ʻia kekahi mau noiʻi ʻana e pili ana i nā papaʻai kiʻekiʻe i ka cashews ke hoʻonui ʻia ke kō kō i nā poʻe me ka maʻi metabolic (,).

ʻO kekahi haʻawina nui aʻe i ʻike ʻia ʻo kahi papaʻai momona i ka cashews ka mea e hōʻemi ai i ke kahe o ke koko a hoʻonui i nā pae o ka HDL kolesterol "maikaʻi". Eia naʻe, ʻaʻohe ona hopena koʻikoʻi ma ke kaupaona o ke kino a i ʻole nā ​​pae kō kō ().

Hōʻuluʻulu Manaʻo
Loaʻa i nā cashews kahi nui o nā mea nui
kuhikuhi nā meaola a me nā noiʻi e hoʻomaikaʻi paha lākou i nā pae lipid koko a
hoʻemi i ke kahe o ke koko.

5. Pecans

Hoʻohana pinepine ʻia ʻo Pecans i nā mea ʻono, akā lawa pono lākou i ka momona iā lākou iho (43).

Hoʻokahi auneke (28 gram) o nā pecan i loaʻa me ka paʻakikī:

• Kalepona: 193
• Momona: 20 gram
• Kumuʻiʻo: 3 gram
• Kāpena: 4 gram
• Puluniu: 2.5 gram
• Wikamina E: 2% o ka RDI
• Makanekiuma: 8% o ka RDI

Ua hōʻike ʻia kekahi mau noiʻi ʻana e hiki i nā pecan ke hoʻohaʻahaʻa i ka "maikaʻi" LDL kolokolo i ka poʻe me nā pae kolesterol maʻamau (, 45).

E like me nā nati ʻē aʻe, loaʻa pū nā pecan i nā polyphenols, nā mea hoʻohui e hana ma ke ʻano he antioxidants.

I loko o hoʻokahi mau hebedoma ʻehā mau pule, ua ʻai ka poʻe i ʻai i nā pecan ma ke ʻano he 20% o kā lākou lawe ʻana i ka calorie i kēlā me kēia lā i hoʻomaikaʻi ʻia i loko o kā lākou koko (46).

Hōʻuluʻulu Manaʻo
Loaʻa nā Pecans i nā ʻano pono like ʻole
māhuaola. Hoʻopili pū lākou i nā antioxidant a kōkua paha i ka hoʻohaʻahaʻa iā "maikaʻi" LDL
kolesterol.

6. Nā Nati Macadamia

Loaʻa nā hua Macadamia i ka nui o nā meaola a he kumu waiwai nui o ka momona momona (47).

Hoʻokahi auneke (28 gram) i loko o kahi ʻano:

• Kalepona: 200
• Momona: 21 gram
• Kumuʻiʻo: 2 gram
• Kāpena: 4 gram
• Puluniu: 2.5 gram
• Wikamina E: 1% o ka RDI
• Makanekiuma: 9% o ka RDI

ʻO ka nui o nā pono olakino o nā hua macadamia e pili ana i ke olakino puʻuwai. Loaʻa paha kēia ma muli o kā lākou kiʻekiʻe o nā momona monounsaturated.

Ua hōʻike ʻia kekahi mau noiʻi ʻana e hiki i nā papaʻai waiwai i nā hua macadamia ke hoʻohaʻahaʻa i nā kolamu kolamu a me nā "ʻino" LDL cholesterol i kēlā mau mea me nā kiʻekiʻe kolesterol ().

ʻO kahi papaʻai waiwai macadamia i hana i nā hopena e like me ka papaʻai olakino puʻuwai i paipai ʻia e ka American Heart Association ().

Hoʻohui ʻia, hiki i nā nati macadamia ke hōʻemi i nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai, e like me ke koʻikoʻi oxidative a me ka mumū ().

Hōʻuluʻulu Manaʻo
Kiʻekiʻe loa nā hua macadamia
momona momona. Hōʻike paha kēia i ko lākou hiki ke hōʻemi i ka maʻi puʻuwai
kumu hoʻoweliweli.

7. Nā hua palaoa Brazil

No nā kumulāʻau ʻo Amazon nā kumulāʻau ma Amazon a he kumu waiwai nui ʻo selenium (51).

Loaʻa i kahi o hoʻokahi auneke (28-gram) o nā nati o Brazil e pili ana:

• Kalepona: 182
• Momona: 18 gram
• Kumuʻiʻo: 4 gram
• Kāpena: 3 gram
• Puluniu: 2 gram
• Wikamina E: 8% o ka RDI
• Makanekiuma: 26% o ka RDI

ʻO Selenium kahi mineral e hana ma ke ʻano he antioxidant. ʻOiai hoʻohana ʻia ia no nā ʻano hana o ke kino, pono wale nō ʻoe e loaʻa nā mea liʻiliʻi ma o kāu papaʻai.

E hāʻawi ana kahi hoʻokahi auneke (28-gram) o nā nati Brazil iā ʻoe ma mua o 100% o ka RDI no ka selenium.

He laha ʻole ka hemahema Selenium a maʻamau wale nō i kekahi mau mokuʻāina maʻi.

ʻO kahi laʻana, hoʻokahi noiʻi i ʻike ʻia ka hemahema o ka poʻe i loaʻa i ka hemodialysis no nā maʻi puʻupaʻa.

I ka wā i ʻai ai kēia poʻe i hoʻokahi nū Brazil i hoʻokahi lā no ʻekolu mau mahina, hoʻi nā pae selenium o ko lākou koko i ka maʻamau, a he hopena antioxidant ko nā nati i ko lākou koko ().

Hiki i nā nī Brazil ke hoʻēmi i nā pae kolesterol. ʻO ka mea hou aʻe, hoʻemi paha lākou i ke koʻikoʻi oxidative a hoʻomaikaʻi i ka hana o nā kīʻaha koko i nā ʻōpio opese (,).

ʻO ka mea hope loa, hiki i nā nati Brazil ke hoʻemi i ka mumū i nā kānaka olakino ʻelua a me nā mea e hele ana i ka hemodialysis (,).

Hōʻuluʻulu Manaʻo
He kumu maikaʻi loa nā nī Brazil
selenium Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol, ke kaumaha a me ka
pehu.

8. ʻO nā Hazelnuts

Kūpono nui nā Hazelnuts (57).

Hoʻokahi auneke (28 gram) o nā hazelnuts i loko o kahi ʻano:

• Kalepona: 176
• Momona: 9 gram
• Kumuʻiʻo: 6 gram
• Kāpena: 6 gram
• Puluniu: 3.5 gram
• Wikamina E: 37% o ka RDI
• Makanekiuma: 20% o ka RDI

E like me nā nati ʻē aʻe, ʻike ʻia nā hopena maikaʻi nā hazelnuts ma nā hopena pilikia o ka maʻi puʻuwai.

Ua ʻike ʻia kahi noiʻi ua loaʻa i kahi papaʻai waiwai hazelnut ka huina nui o ka cholesterol, "maikaʻi" ka LDL kolesterol a me nā triglycerides. Ua hoʻohaʻahaʻa hoʻi i nā māka o ka lī a hoʻomaikaʻi i ka hana o ke kīʻaha koko ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe hiki i nā papaʻai hazelnut ke hoʻomaikaʻi i nā pae kolesterol a hoʻonui i ka nui o nā huaora E i ke koko (,).

Hōʻuluʻulu Manaʻo
He kumu maikaʻi nā Hazelnuts o nā mea he nui
nā meaola, e like me ka wikamina E. Hiki iā lākou ke hōʻemi i nā maʻi maʻi maʻi puʻuwai.

9. Piʻi

ʻAʻole like me nā nati ʻē aʻe i kēia ʻatikala, ʻaʻole nā ​​pī peanuts i nā kumu lāʻau, akā no ka ʻohana legume.

Eia nō naʻe, he like ko lākou pono pilikino a me nā pono olakino e like me nā kumu lāʻau (61).

Hoʻokahi auneke (28 gram) o ka pī maloʻo maloʻo maloʻo:

• Kalepona: 176
• Momona: 17 gram
• Kumuʻiʻo: 4 gram
• Kāpena: 5 gram
• Puluniu: 3 gram
• Wikamina E: 21% o ka RDI
• Makanekiuma: 11% o ka RDI

Ua ʻike ʻia kahi noiʻi ma luna o 120,000 mau kānaka e pili ana ka lawe ʻana i ka pīni kiʻekiʻe me nā helu make haʻahaʻa ().

Hiki i ka peanuts ke hoʻomaikaʻi i nā maʻi maʻi maʻi puʻuwai ().

ʻO ka mea e mahalo ai, ua ʻike ʻia kahi noiʻi hoʻokahi ʻo nā wahine e ʻai ana i ka waiūpī pīpī ma mua o ʻelima mau manawa i ka pule he mau helu haʻahaʻa o ka maʻi ʻano 2 ().

Eia kekahi, ʻoi aku ka haʻahaʻa o ka hānō a me nā maʻi maʻi maʻi i nā keiki a nā makuahine i ʻai i ka pīni i hoʻokahi a ʻoi paha i kēlā me kēia pule i ka wā hāpai ().

Eia nō naʻe, nui nā mana i loko o nā aila i hoʻohui ʻia, kō a me nā mea hana ʻē aʻe. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i ka waiūpī pī me ka nui o ka pī.

Pēlā nō, paʻakai paʻakai ʻia ka paʻakai pinepine, i hiki ke hoʻopau i kekahi o kā lākou keu pono olakino pili. Ma kahi o, e hoʻāʻo e koho i ka peanuts maʻamau, unsalted, unflavored.

Hōʻuluʻulu Manaʻo
ʻAʻole like me nā nati ʻē aʻe, no nā
ʻohana legume. Eia nō naʻe, he ʻikepili pilikino ko lākou e like me ka lāʻau
nā nati a kōkua paha i ka hōʻemi i nā mea pilikia no ka maʻi puʻuwai a me ka maʻi kō.

Ka Laina Lalo

ʻO nā hua kukui kekahi o nā mea olakino olakino hiki ke ʻai ʻoe, no ka mea, loaʻa i loko o ka nui o nā meaola pono.

Eia nō naʻe, pili i kā lākou hopena maikaʻi i nā nati i hana liʻiliʻi ʻia a ʻaʻohe mea hoʻohui ʻia.

ʻO ka nui o nā huahana nut i hana ʻia, e like me ka waiū pī, i loaʻa pinepine i ka paʻakai o ka paʻakai a i hoʻohui ʻia i ke kō. ʻO ka hopena, ʻoi aku ka maikaʻi o ke kūʻai ʻana i nā nati me ka mea ʻole i hoʻohui ʻia.

Ke hoʻohui ʻia i loko o kahi papaʻai olakino e pili ana i nā kūlohelohe, nā meaʻai āpau, hiki i nā nati ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no nā maʻi maʻi mau.