ʻO Amaranth: Kahi huaʻai kahiko me nā pono olakino maikaʻi

Anter

• He aha ka Amaranth?
• He momona nui ʻo Amaranth
• Loaʻa iā ia nā Antioxidant
• Hiki i ka ʻai ʻana o Amaranth ke hōʻemi i ka mumū
• ʻO Amaranth May nā Cholesterol pae haʻahaʻa
• Hiki iā ia ke kōkua i ka pohō kaumaha
• He kūlohelohe ʻole ʻo Amaranth
• Pehea e hoʻohana ai iā Amaranth
• Ka Laina Lalo

ʻOiai ua kaulana wale ʻo amaranth ma ke ʻano he meaʻai olakino, ʻo kēia palaoa kahiko kahi meaʻai i nā wahi o ka honua no nā makahiki he mau kaukani.

Loaʻa iā ia kahi pilikino pono momona a pili pū ʻia me kekahi mau pono olakino olakino.

He aha ka Amaranth?

He hui ʻo Amaranth ma mua o 60 mau ʻano laha ʻokoʻa i mahi ʻia no kahi o 8,000 mau makahiki.

Ua manaʻo ʻia kēia mau huaʻai i meaʻai nui i nā lāhui Inca, Maya a me Aztec.

Hoʻokaʻawale ʻia ʻo Amaranth ma ke ʻano he pseudocereal, ʻo ia hoʻi, ʻaʻole he loea ke ʻano o ka palaoa cereal e like me ka palaoa a me nā ʻoka, akā kaʻana like ia i kahi ʻano like o nā meaola a hoʻohana ʻia i nā ʻano like. Hana maikaʻi kona ʻano lepo, nutty i nā ʻano kīʻaha like ʻole ().

Ma waho aʻe o ka maʻalahi o ka hoʻohana ʻana, ʻo kēia palaoa momona ka mea gluten-manuahi a waiwai i ka protein, fiber, micronutrients a me nā antioxidants.

Hōʻuluʻulu Manaʻo ʻO Amaranth kahi hui huaʻai a momona o nā hua i mahi ʻia no nā makahiki he mau kaukani.

He momona nui ʻo Amaranth

Nui ka waiwai o kēia palaoa kahiko i ka fiber a me ka protein, a me nā micronutrients nui ʻē aʻe.

ʻO kahi kikoʻī, he kumu maikaʻi ka amaranth o ka manganese, magnesium, phosphorus a me ka hao.

Hoʻokahi kīʻaha (246 gram) o ka amaranth moʻa i loko o kēia mau mea momona (2):

• Kalepona: 251
• Kumuʻiʻo: 9.3 gram
• Kāpena: 46 gram
• Momona: 5.2 gram
• Manganese: 105% o ka RDI
• Makanekiuma: 40% o ka RDI
• Phosphorous: 36% o ka RDI
• Hao: 29% o ka RDI
• Selenium: 19% o ka RDI
• Keleawe: 18% o ka RDI

Hoʻopiha ʻia ʻo Amaranth me ka manganese, ʻoi aku i kāu mau meaola pono i kēlā me kēia lā i hoʻokahi lawelawe. He mea nui ka manganese no ka hana o ka lolo a manaʻo ʻia e pale aku i kekahi mau ʻano neurological ().

He momona nō hoʻi ia i ka magnesium, kahi mea pono pono e pili ana i ka 300 mau hopena i loko o ke kino, e like me ka synthes DNA a me ka hoʻoneʻe ʻana o nāʻiʻo ().

ʻO ka mea hou aku, kiʻekiʻe ka amaranth i ka phosphorus, kahi mineral he mea nui no ke olakino iwi. He waiwai nō hoʻi ia i ka hao, i kōkua i kou kino e hoʻohua i ke koko (,).

Hōʻuluʻulu Manaʻo ʻO Amaranth kahi kumu maikaʻi o ka fiber, protein, manganese, magnesium, phosphor a me ka hao, a me nā micronutrients nui ʻē aʻe.

Loaʻa iā ia nā Antioxidant

Kūpono ʻia nā Antioxidant i nā mea hoʻohui e kōkua i ka pale ʻana i nā radical free i loko o ke kino. Hiki i nā radical manuahi ke hoʻopōʻino i nā hunaola a hāʻawi i ka ulu ʻana o ka maʻi maʻi mau ().

ʻO Amaranth kahi kumu maikaʻi o nā antioxidant e hoʻolaha nei i ke olakino.

Ua hōʻike ʻia kahi loiloi he kiʻekiʻe loa ka amaranth i nā phenolic acid, nā mea kanu i nā mea kanu e like me nā antioxidants. Hoʻopili kēia i nā waikawa gallic, p-hydroxybenzoic acid a me vanillic acid, a pau e kōkua i ka pale ʻana i nā maʻi e like me ka puʻuwai a me ka maʻi ʻaʻai (,).

I hoʻokahi hoʻopaʻa iole, ʻike ʻia ka amaranth e hoʻonui i ka hana o kekahi mau antioxidant a kōkua i ka pale ʻana i ke akepaʻa i ka waiʻona ().

ʻOi aku ka kiʻekiʻe o ka Antioxidant content i ka amaranth maka, a ua ʻike ʻia nā noiʻi ʻana e hoʻoliʻiliʻi ana a me ka hana ʻana i mea e hōʻemi ai kāna hana antioxidant (,).

Pono nā noiʻi hou e hoʻoholo pehea e hopena ai nā antioxidants i amaranth i nā kānaka.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Amaranth i loko o kekahi mau antioxidants, e like me ka galic acid, p-hydroxybenzoic acid a me vanicic acid, kahi e kōkua ai e pale aku i ka maʻi.

Hiki i ka ʻai ʻana o Amaranth ke hōʻemi i ka mumū

ʻO ka huhū kahi pane pale pale maʻamau i hoʻolālā ʻia e pale i ke kino i ka ʻeha a me ka maʻi.

Eia nō naʻe, hiki i ka mumū mau ke hāʻawi i ka maʻi maʻi āpau a ua pili pū me nā ʻano e like me ka maʻi ʻaʻai, ka maʻi kō a me nā maʻi autoimmune ().

Ua ʻike ʻia kekahi mau noiʻi e hiki i ka amaranth ke loaʻa kahi hopena anti-inflammatory i ke kino.

I hoʻokahi hoʻokolohua-paipu hoʻopaʻa, loaʻa ka amaranth e hōʻemi i nā māka o ka laha ().

Pēlā nō, ua hōʻike ʻia kahi noiʻi holoholona i kōkua ʻo amaranth e kāohi i ka hana ʻana o immunoglobulin E, kahi ʻano antibody e pili ana i ka huehue maʻi ().

Eia nō naʻe, pono hou ʻia kahi noiʻi e ana i nā hopena anti-inflammatory hiki ke loaʻa i ka amaranth i loko o ke kanaka.

Hōʻuluʻulu Manaʻo Hōʻike nā haʻawina holoholona a me nā paipu hoʻowalewale i ka hopena o ka amaranth i kahi hopena anti-inflammatory i ke kino.

ʻO Amaranth May nā Cholesterol pae haʻahaʻa

ʻO Cholesterol kahi mea momona-like i loaʻa i loko o ke kino. Hiki i ka nui o ka cholesterol ke kūkulu i loko o ke koko a hoʻoliʻiliʻi nā aʻa.

ʻO ka mea e mahalo ai, ua ʻike ʻia kekahi mau noiʻi holoholona i loaʻa i ka amaranth he mau waiwai hoʻohaʻahaʻa kolesterol.

Ua hōʻike ʻia kahi noiʻi i nā hamsters ua hoʻemi ka aila amaranth i ka nui a me ka "maikaʻi" o ka LDL kolokole e 15% a me 22%. Eia kekahi, ua hōʻemi ka palaoa amaranth i ka "maikaʻi" LDL cholesterol ʻoiai e hoʻonui ana i ka HDL kolesterol "maikaʻi" ().

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi i nā moa e hōʻike ana ka papaʻai i loaʻa ka amaranth i hōʻemi ʻia ka nui o ke kolokola a hiki i ka 30% a me ka "maikaʻi" LDL cholesterol a hiki i 70% ().

Me kēia mau hopena hoʻohiki, pono ʻia kahi noiʻi hou e hoʻomaopopo ai i ka hopena o ka amaranth i nā pae kolesterol i nā kānaka.

Hōʻuluʻulu Manaʻo Hōʻike kekahi mau noiʻi holoholona e hiki i ka amaranth ke kōkua i ka hōʻemi ʻana i nā pae o ka LDL kolokolo a "maikaʻi" hoʻi.

Hiki iā ia ke kōkua i ka pohō kaumaha

Inā ʻoe e ʻimi ana e hoʻokahe i kekahi mau paona keu, makemake paha ʻoe e noʻonoʻo e hoʻohui i ka amaranth i kāu papaʻai.

He kiʻekiʻe ʻo Amaranth i ka protein a me ka fiber, hiki i nā mea ʻelua ke kōkua i kāu mau hana hoʻēmi kino.

I hoʻokahi o nā noi liʻiliʻi, ua loaʻa kahi ʻaina kakahiaka nui-protein e hoʻoliʻiliʻi i nā kiʻekiʻe o ghrelin, ka hōmona e hoʻoulu ai i ka pōloli ().

Ua hōʻike kekahi noiʻi ma 19 mau kānaka e pili ana kahi papaʻai protein kiʻekiʻe me ka hoʻoliʻiliʻi o ka makemake a me ka lawe ʻana i ka calorie.

I kēia manawa, neʻe lohi ka fiber i ka amaranth ma o ka gastrointestinal tract i hoʻohuli ʻole ʻia, e kōkua ana i ka hāpai i nā manaʻo o ka piha.

Ua ukali ʻia kahi noiʻi 252 mau wahine no 20 mau mahina a ʻike ʻia ua pili ka hoʻonui ʻia ʻana o ka fiber me kahi haʻahaʻa haʻahaʻa o ka loaʻa ʻana o ke kaumaha a me ka momona o ke kino ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e nānā i nā hopena o ka amaranth i ka pohō kaumaha.

I mea e hoʻonui ai i ka pohō o ke kaupaona, e hoʻopili pono i ka amaranth me ka papaʻai olakino āpau a me ka nohona ola.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Amaranth i ka protein a me ka fiber, hiki i nā mea ʻelua ke kōkua i ka hōʻemi ʻana i ka makemake a hoʻonui i ka pohō kaumaha.

He kūlohelohe ʻole ʻo Amaranth

ʻO Gluten kahi ʻano protein i loaʻa i nā hua e like me ka palaoa, bale, spelling a me rai.

No ka poʻe me ka maʻi celiac, ʻo ka ʻai ʻana i ka gluten e hoʻoulu ai i kahi pane pale i loko o ke kino, e hōʻino ana a me ka mumū i ka digestive tract ().

Hiki paha i ka poʻe me ka ʻike gluten ke ʻike i nā ʻōuli maikaʻi ʻole, e like me ka maʻi diarrhea, bloating a me ke kinoea ().

ʻOiai ka hapa nui o nā hua i ʻai pinepine ʻia i loko o ka gluten, amaranth he kūlohelohe me ka gluten a hiki ke ʻoliʻoli e ka poʻe ma ka papaʻai gluten-ʻole.

ʻO nā hua hua ʻole gluten-kūlohelohe e like me sorghum, quinoa, millet, ʻoka, buckwheat a me ka laiki palaunu.

Hōʻuluʻulu Manaʻo ʻO Amaranth kahi hua momona, gluten-free i mea hoʻohui kūpono kūpono no ka poʻe me ka maʻi celiac a i ʻole ka ʻike gluten.

Pehea e hoʻohana ai iā Amaranth

He maʻalahi ʻo Amaranth e hoʻomākaukau a hiki ke hoʻohana ʻia i nā kīʻaha like ʻole.

Ma mua o ka kuke ʻana i ka amaranth, hiki iā ʻoe ke ʻōpuʻu iā ia ma ke kau ʻana i loko o ka wai a laila e ʻae i nā hua e kupu no hoʻokahi a ʻekolu mau lā.

Mālama ka ʻōpala i nā huaʻai e maʻalahi a haki i nā antinutrients, hiki ke hōʻino i ka lawe ʻana o ka mineral ().

E kuke i ka amaranth, e hoʻohui i ka wai me ka amaranth i ka lakio 3: 1. Hoʻomaʻamaʻa a hiki i kahi paila, a laila e hoʻēmi i ka wela a waiho iā ia no ka 20 mau minuke, a hiki i ka wā e komo ai ka wai.

Eia kekahi mau ala maʻalahi e hauʻoli ai i kēia palaoa momona.

• E hoʻohui i ka amaranth i nā mea leʻaleʻa e hoʻonui i ka fiber a me ka protein protein
• E hoʻohana iā ia i nā pā ma kahi o ka pasta, laiki a i ʻole couscous
• Hoʻohui iā ia i loko o nā soups a i ʻole nā ​​ʻōpala e hoʻohui i ka mānoanoa
• E hoʻolilo iā ia i loko o kahi cereal ʻaina kakahiaka ma ka hoʻowali ʻana i nā hua, nā hua a me ke kinamona

Hōʻuluʻulu Manaʻo Hiki ke kupu i ka Amaranth e hoʻonui ai i ka digestion a me ka lawe ʻana o ka mineral. Hiki ke hoʻohana ʻia ka amaranth kuke i nā kīʻaha like ʻole.

Ka Laina Lalo

ʻO Amaranth kahi hua momona, gluten-free e hāʻawi i ka nui o nā fiber, protein a me nā micronutrients.

Ua pili pū kekahi me kekahi o nā pono olakino, e like me ka hoʻohaʻahaʻa ʻana i ka hoʻohaunaele, nā pae kolesterol haʻahaʻa a me ka hoʻonui ʻana i ka pohō kaumaha.

ʻO ka mea ʻoi loa, maʻalahi ka hoʻomākaukau ʻana o kēia palaoa a hiki ke hoʻohui ʻia i nā pā like ʻole, e lilo ana i mea hoʻohui maikaʻi loa i kāu papaʻai.