7 Nā ʻano hoihoi o ka Bean Sprouts

Anter

• 1. Puʻupuʻu puʻupaʻa
• 2. Puʻupuʻu Lentil
• 3. Pua mai ka puaʻa
• 4. Piʻi ʻo Chickpea
• 5. ʻōpuʻu ʻo Mung
• 6. Piʻi ka soya
• 7. Pihi ʻo Adzuki
• Nā ʻōkuhi e kupu aʻe ana
• Ka mālama ʻana no ka ʻai ʻana i ka pī
• Ke laina lalo

ʻO ka ʻōpala kahi hana kūlohelohe e alakaʻi i ka germination o nā hua, nā hua, nā mea kanu, a me nā legume.

ʻO ka spanuts bean kahi mea hana maʻamau i nā salakeke a me nā kīʻaha ʻAsia e like me nā mea ʻūlū, a he nui nā ʻano.

Hiki iā ʻoe ke ʻike i nā ʻano lau o ka pī ma kāu hale kūʻai kūloko a i ʻole kupu iā lākou ma kāu iho.

Hōʻike ka noiʻi e hoʻonui nui ka ulu ʻana i ka waiwai kūpono o kēlā mau meaʻai ma o ka hoʻomaikaʻi ʻana i ka digestibility a me ka maikaʻi o kekahi mau meaola, e like me nā protein.

ʻO ka mea hou aku, ua wehewehe ʻia nā ʻōpuʻu ma ke ʻano he powerhouse nutritional power me kekahi mau hopena hoʻoikaika kino (,,).

Eia he 7 mau ʻano hoihoi o ka mauʻu pī.

1. Puʻupuʻu puʻupaʻa

ʻO ka pīniPhaseolus vulgaris L.) ʻano like ʻole o ka pī mau i loaʻa kona inoa mai kona ʻano like me ka hakuʻala.

ʻO kā lākou mau ʻōpuʻu kiʻekiʻe i loko o ka protein a haʻahaʻa i nā calorie a me nā kālaki. Hoʻokahi kīʻaha (184 gram) o nā puʻupuʻu pīni ():

• Kalepona: 53
• Kāpena: 8 gram
• Kumuʻiʻo: 8 gram
• Momona: 1 gram
• ʻO Vitamin C: 79% o ka Daily Value (DV)
• Folate: 27% o ka DV
• Hao: 8% o ka DV

ʻOi aku kēia mau ʻōpuʻu i melatonin, kahi mole i hana ʻia e kou kino e hoʻoponopono i ka pōʻaiapuni o ka hiamoe. Loaʻa iā Melatonin nā waiwai antioxidant e pale i kou kino mai nā radical free, nā mea hoʻopōʻino e hiki ai ke hōʻeha i ka cell ().

ʻOiai hana kino kou kino i ka melatonin, hoʻemi ka hana me ka makahiki. Manaʻo nā kānaka noiʻi hiki ke hoʻopili ʻia nā pae i hoʻohaʻahaʻa ʻia i nā pilikia olakino i kou mau makahiki ().

Pili nā noiʻi he nui i ka lawe ʻana o melatonin i kahi hōʻemi hoʻemi ʻia o nā maʻi maʻi mau, e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,,).

Hoʻokahi mau makahiki he 12 mau makahiki i hoʻopaʻa ʻia i nā wahine 370 i hoʻoholo i kēlā me nā pae melatonin haʻahaʻa i ʻoi aku ka nui o ka maʻi diabetes type 2 ().

I kēia manawa, ua ʻike ʻia kahi noiʻi ʻē aʻe ma hope o ka hānai ʻana i nā ʻiole i kahi kākā mai nā sprouts bean kidney, ua hoʻonui ʻia ko lākou mau melatonin koko e 16% ().

Eia naʻe, pono ka noiʻi hou i nā kānaka.

ʻOi aku ka maikaʻi o ka ʻai ʻana o nā pīni kīpala i kuke ʻia. Hiki iā ʻoe ke hoʻolapalapa, kālua, a hoʻomoʻa iā lākou, a laila hoʻohui i nā ipu e like me ka ʻai a me nā noodles.

ʻOi aku ke kiʻekiʻe o nā pīni pīni i nā antioxidant, e like me ka wikamina C a me ka melatonin. Manaʻo ʻia ʻo Melatonin e hoʻohaʻahaʻa i kou makaʻi o ka maʻi diabetes type 2 a me nā maʻi puʻuwai.

2. Puʻupuʻu Lentil

ʻO ka Lentil nā legume i hele mai i nā ʻano kala like ʻole, a hiki i nā mea āpau ke kupu maʻalahi e hoʻomaikaʻi i kā lākou waiwai waiwai.

Hoʻokahi kīʻaha (77 gram) o ka lentil sprouts packs ():

• Kalepona: 82
• Kāpena: 17 gram
• Kumuʻiʻo: 7 gram
• Momona: 0,5 gram
• ʻO Vitamin C: 14% o ka DV
• Folate: 19% o ka DV
• Hao: 14% o ka DV

Hoʻonui ka ʻōnaehana sprouting i ka ʻike fenolic lentil e ka 122% nui. ʻO nā pūhui Phenolic kahi hui o nā mea kanu kanu antioxidant i hiki ke hāʻawi i ka anticancer, anti-inflammatory, a me anti-allergenic (().

Ma muli o ka hoʻonui ʻia o ka mana antioxidant, hiki i ka lentil sprouts ke hōʻemi i ka LDL (maikaʻi) kolesterol, nā kiʻekiʻe kiʻekiʻe e hoʻonui ai i kou makaʻu i ka hoʻomohala ʻana i nā maʻi puʻuwai, ʻano diabetes 2, a me ka momona (,,).

Hoʻokahi mau pule he 8 mau pule ma 39 mau kānaka me ka maʻi diabetes ʻano 2 i hōʻike ʻia i ka ʻai ʻana i ka 3/4 cup (60 gram) o ka lentil e ulu i kēlā me kēia lā e hoʻemi i nā pae triglyceride a me LDL (ʻino) kolesterol ma ka hoʻonui ʻana i ka HDL (maikaʻi) kolesterol, i hoʻohālikelike ʻia me ka hui hoʻomalu ).

Eia nō naʻe, pono hou ʻia kahi noiʻi e kākoʻo i kēia loaʻa.

ʻAʻole like me ka span bean kidney, hiki ke leʻaleʻa ʻia nā lentil i nā kuke a me nā maka. E hoʻāʻo iā lākou i kāu salakeke punahele a i ʻole ka sanwich, a hoʻohui iā lākou i nā soups a i nā mea kanu mahu.

Hoʻopili ʻo Lentil sprouts i nā nui o nā antioxidant i hoʻoliʻiliʻi i nā pae kolesterol. I ka huli ʻana, kōkua paha kēia i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai.

3. Pua mai ka puaʻa

Kaulana nā ʻōpuʻu piʻo no kā lākou ʻono ʻono. Hiki ke kupu i nā pi ʻōmaʻomaʻo a me ka melemele.

Kūleʻa nui lākou, me 1 kīʻaha (120 gram) e hoʻopili ():

• Kalepona: 149
• Kāpena: 33 gram
• Kumuʻiʻo: 11 gram
• Momona: 1 gram
• ʻO Vitamin C: 14% o ka DV
• Folate: 43% o ka DV
• Hao: 15% o ka DV

Hoʻopili nā hua puaʻa kokoke i ʻelua manawa o ka nui o ka folate (B9) ma ke ʻano he peas maka. Hiki i nā hemahema i kēia wikamina ke hopena i nā ʻano hānau hānau, e like me nā kīnā o ka puʻuwai a me nā neural tube, ().

Hana ʻia nā kīnā neural tube ke hana ʻole nā ​​iwi e pili ana i ka iwi kuamoʻo o kāu keiki a i ʻole ka iwi poʻo, e alakaʻi ai i ka lolo a i ʻole ke kuamoʻo i ka wā hānau.

Hōʻike nā noiʻi e hōʻemi ana nā mea kōkua folic acid i nā hanana o nā neural tube defect i waena o nā wahine o ka hānau hānau (,).

Hōʻike pū ka poʻe ʻoihana olakino i ka ʻai ʻana i nā meaʻai waiwai folate, e like me ka pī pi.

ʻOi aku ka palupalu o nā pua puaʻa ma mua o ka nui o nā ʻōpuʻu. Hoʻohui maikaʻi lākou me nā lau ʻōmaʻomaʻo i nā salakeke akā hiki nō hoʻi ke hoʻowali.

Hoʻouka ʻia nā ʻōpuʻu Pea me ka folate, kahi mea pono kūpono no ka pale ʻana i nā kīnā o ka naʻau a me nā neural tube.

4. Piʻi ʻo Chickpea

Maʻalahi ka hana ʻana o nā ʻōpala Chickpea a lawe ma kahi o 2 mau lā e kupu ai, ʻoi aku ka wikiwiki.

Hoʻopili nui lākou i nā protein ma mua o nā sprouts ʻē aʻe a kau ʻia me nā mea momona. Hoʻokahi kīʻaha (140 gram) o nā hua sprouts i hāʻawi ʻia ():

• Kalepona: 480
• Kāpena: 84 gram
• Kumuʻiʻo: 36 gram
• Momona: 8 gram
• ʻO Vitamin C: 5% o ka DV
• Hao: 40% o ka DV

ʻO ka mea hoihoi, ua hōʻike ʻia ka sprouting e hoʻonui loa i ka nui o ka ʻike isoflavone i loko o nā pipi ma o 100 mau pā. ʻO Isoflavones kahi phytoestrogen - kahi hui pū me nā mea kanu e hoʻohālikelike i ke kuleana o ka hormone estrogen (,,).

Ma muli o ka hoʻomaka ʻana o nā pae estrogen e hāʻule i ka wā e hōʻea ai nā wahine i ka menopause, hiki i ka ʻai ʻana i nā meaʻai waiwai waiwai ke kōkua i ka hōʻemi ʻana i nā hōʻailona menopausal, e like me ka osteoporosis a me nā pae kolesterol kiʻekiʻe (,).

Ua hoʻopaʻa ʻia kahi noiʻi he 35 mau lā ma nā ʻiole i nā lā o kēlā me kēia lā o ka hua ʻōpala e hoʻoliʻiliʻi nui ai i ka nalo ʻana o ka iwi ().

Ua hoʻoholo kekahi o ka ʻiole ʻiole i ka lawe ʻana i kēlā me kēia lā o ka pīpī hou e hoʻemi i ka nui o ke kōkō a me nā pae triglyceride e hoʻonui ana i nā kiʻekiʻe HDL (maikaʻi) kolesterol. Hōʻike kēia i ke kōkua ʻana o ka sprouts o ka pīpī i pale i nā maʻi puʻuwai ().

Eia nō naʻe, pono ka noiʻi kanaka.

Hiki ke ʻai maka ʻia nā pīpī ʻōpuʻu e like me ka meaʻai māmā a me ka momona a i kāwili ʻia e hana i hummus maka. Hiki iā lākou ke kuke i loko o nā soups a i ʻole nā ​​mea ʻai veggie.

ʻOi aku ka kiʻekiʻe o ka Chickpea sprouts i ka protein a me isoflavones, kahi phytoestrogen i hiki ke kōkua i ka mālama ʻana i nā hōʻailona menopause.

5. ʻōpuʻu ʻo Mung

ʻO ka ʻōpuʻu piʻo Mung i waena o nā ʻōniu pī mau.

No lākou mai nā pī liʻiliʻi, i mahi nui ʻia ma Asia Hikina akā makemake nui ʻia i nā hale ʻaina Komohana a me nā hale kūʻai.

Loaʻa iā lākou kahi helu calorie haʻahaʻa haʻahaʻa loa, me 1 kīʻaha (104 gram) e mōhai ana ():

• Kalepona: 31
• Kāpena: 6 gram
• Kumuʻiʻo: 3 gram
• ʻO Vitamin C: 15% o ka DV
• Folate: 16% o ka DV
• Hao: 5% o ka DV

Hoʻonui ka ulu ʻana i ka beans i ka flavonoid a me ka huaora C a i nā manawa he 7 a me 24. Ma ka huli, hoʻonui kēia i kā lākou waiwai antioxidant ().

ʻO ka mea hou aku, hoʻopili kekahi mau noiʻi i kēia mau ʻōpuʻu i nā pono anticancer hiki ke loaʻa i ka hakakā ʻana i nā hōʻino radical manuahi ().

Pēlā nō, kahi noiʻi-paipu i hoʻopaʻa ʻia i nā hunaola kanaka i mālama ʻia me kēia unuhi i loaʻa kahi hopena ʻino i nā hunaola maʻi ʻaʻai - me ka hōʻino ʻole o nā hunaola olakino ().

ʻO kēlā mea, e hoʻomanaʻo i ka pono o ka noiʻi kanaka.

ʻO ka Mung bean sprouts kahi mea nui i ka meaʻai ʻAsia a no laila maikaʻi loa no nā kīʻaha e like me ka laiki palai a me nā ʻōwili puna.

Hoʻonui ka ulu ʻana i ka beans i nā hana antioxidant, hiki ke hoʻonui i ko lākou ʻano hakakā hakakā. Eia naʻe, pono hou ka noiʻi.

6. Piʻi ka soya

ʻO ka ulu lāʻau Soybean kahi mea i makemake nui ʻia i nā kīʻaha Kōlea he nui. Ua ulu lākou e ka ulu ʻana i ka soya.

Hoʻokahi kīʻaha (70 gram) o nā pūʻolo sp souts ():

• Kalepona: 85
• Kāpena: 7 gram
• Kumuʻiʻo: 9 gram
• Momona: 5 gram
• ʻO Vitamin C: 12% o ka DV
• Folate: 30% o ka DV
• Hao: 8% o ka DV

Ke hoʻoulu nei i nā pae soybeans haʻahaʻa o ka acid acid, kahi antinutrient e hoʻopili i nā minelala e like me ka hao, hoʻopōʻino i kā lākou lawe. ʻO kahi laʻana, ʻo ka waiū soy a me ka tofu i hana ʻia mai nā sprouts a hiki i ka 59% a me 56% ʻoi aku ka nui o ka waikawaiki phytic, ma mua o nā huahana hua ʻole (36,).

No laila, hana paha nā ʻōpala soya i ka hao non-heme - ke ʻano o ka hao i loaʻa i nā mea kanu - loaʻa hou i kou kino ().

Ke haʻahaʻa kāu pae hao, ʻaʻole hiki iā ʻoe ke hana i hemoglobin i lawa - ka protein i loko o nā hunaola ʻulaʻula e lawe i ka oxygen ma loko o kou kino. Hiki i kēia ke alakaʻi i ka anemia hemahema hao.

Hoʻokahi mau mahina 6 i hoʻopaʻa ʻia i loko o nā kaikamahine he 288 me ka hemahema o ka hao i loaʻa i kēlā poʻe i inu i ka 3 auneke (100 ml) o ka waiū soy kupu i kēlā me kēia lā e hoʻomaikaʻi maikaʻi i kā lākou pae o ka ferritin, ʻo ia ka protein e mālama i ka hao i kou kino

Pēlā nō, ua aʻo ʻia he 2 mau pule ma nā ʻiole me kēia ʻano i hōʻike ʻia kahi kōpuʻu soya i hāpai i kā lākou pae hemoglobin i nā iole olakino ().

E like me, hiki i nā soybeans i ulu aʻe ke pale aku a mālama i kēia ʻano anemia. Ua like nā mea āpau, ua pono ka noiʻi hou ʻana.

ʻO kā Soybean sprouts kahi ʻano momona a me ka ʻono nutty. ʻAi pinepine lākou i ka kuke a hana i kahi mea ʻono maikaʻi i nā casseroles a me nā mea ʻai.

Hiki ke kōkua i nā spoyuts soya e hana hou i ka hao no kou kino ma muli o ka maʻi antinutrient haʻahaʻa. No laila, hiki i kēia mau sprouts ke kōkua i ka mālama ʻana i ka maʻi anemia hemahema o ka hao.

7. Pihi ʻo Adzuki

ʻO ka pīni Adzuki kahi pi ʻulaʻula liʻiliʻi i mahi ʻia ma Asia Hikina a ʻano like me nā pi liʻiliʻi.

ʻO kahi kīʻaha 1-ʻāpana (133 gram) e lawelawe ana i nā ʻāpana puaʻa adzuki ():

• Kalepona: 466
• Kāpena: 84 gram
• Kumuʻiʻo: 31 gram
• Momona: 1 gram
• ʻO Vitamin C: 17% o ka DV
• Hao: 40% o ka DV

E like me nā pīni i ulu aʻe, hoʻoulu nā pīni adzuki i kā lākou phenolic antioxidant ʻikepili e 25%. ʻO ka hui phenolic kaulana loa i kēia mau ʻōpuʻu ʻo ia hoʻi ka waikawa sinapic ().

ʻO ka Sinapic acid he nui nā waiwai e hoʻolaha ana i ke olakino, e like me ka hoʻomaikaʻi ʻana i ke kō kō a me ka anti-inflammatory, antibacterial, a me nā hopena anticancer ().

Hōʻike nā haʻawina holoholona e hōʻemi ana ka waika sinapic i ke kiʻekiʻe o ke kō a me ke kūpaʻa o ka insulin i nā ʻiole me ka maʻi kō (,).

Eia naʻe, maopopo ʻole inā pili ka hopena o ka adzuki i ka hopena i nā kānaka. Pono hou nā aʻo hou.

He ʻono nutty kā Adzuki bean sprouts a hiki ke hoʻohui maka ʻia i nā saladi, nā wahī, a me nā mānoanoa. Hiki iā ʻoe ke kuke iā lākou i loko o nā soups.

Ke kaena nei ʻo Adzuki bean sprouts i ka sinapic acid, kahi e kōkua ai i ke kaohi kō kō. Eia naʻe, pono hou ʻia kahi noiʻi.

Nā ʻōkuhi e kupu aʻe ana

ʻOiai hiki iā ʻoe ke kūʻai aku i nā pī pīni i nā hale kūʻai a me nā hale kūʻai kūikawā, pono paha ʻoe e hoʻoulu i kekahi mau ʻano nāu iho.

I ka hoʻomaka ʻana, makemake ʻoe e kūʻai i nā pi maka maka, a laila e hāhai i kēia mau kaʻina.

1. E holoi i kāu mau pi e hemo i kahi lepo a pōhaku paha. E hoʻokomo iā lākou i loko o kahi hue kīʻaha.
2. Hoʻopiha ma kahi o 3/4 o ka hue me ka wai anuanu, a laila uhi iā ia me kahi lole a i ʻole hei a hoʻopaʻa iā ia me kahi kāʻei.
3. E hoʻokuʻu i nā pīni 8-24 mau hola a i ʻole a hoʻonui ʻia i ʻelua mau manawa o kā lākou nui. ʻO ka maʻamau, pono nā hua nui i ka pulu ʻoi aku ka lōʻihi.
4. E hoʻokahe i ka wai mai ka hue, uhi hou iā ia me ka lole, a huli aʻe i lalo e hoʻomau i ka hoʻokahe ʻana no ʻelua mau hola.
5. E holoi mālie i nā pīni a hoʻokahe hou. E hana hou i kēia kaʻina he 2-3 mau manawa i kēlā me kēia lā no 1-4 mau lā a i ka mākaukau ʻana o nā ʻōpuʻu.

I ka hopena o kēia kaʻina hana, pono ʻoe e ʻike i nā ʻōpuʻu e ulu ana mai nā ʻanoʻano. Aia iā ʻoe ka lōʻihi hope loa o nā ʻōpuʻu - ʻo ka lōʻihi o kou waiho ʻana iā lākou i loko o ka hue, ʻo ka nui o kā lākou ulu ʻana.

Ka mālama ʻana no ka ʻai ʻana i ka pī

Ma ka laulaha, ʻo nā ʻōpuʻu nā meaʻai make nui loa.

He pilikia nui hoʻi lākou i ka maʻi bacteria, e like me mai Salmonella a i ʻole E. coli, ma muli o ke anuanu e pono ai no ko lākou ulu ʻana.

ʻO lāua ʻelua Salmonella a E. coli hiki ke hoʻonā i ka lāʻau make, i hiki ai ke hoʻoulu i ka maʻi palahū, ka luaʻi, a me ka ʻeha o ka ʻōpū ().

ʻO kahi laʻana, ua laha kahi maʻi diarrhea 2011 i Kelemania i ka 26 poʻe i hōʻike e ʻai ana i nā ʻōpuʻu ().

Paipai nā luna i ka holoi holoʻokoʻa ʻana ma mua o ka hoʻohana ʻana, keu hoʻi inā e hoʻolālā ana ʻoe e ʻai maka iā lākou. ʻO ka poʻe me nā ʻōnaehana pale nawaliwali, e like me nā keiki, nā makahiki, a me nā wahine hāpai, e ʻai wale i nā ʻōpuʻu i kuke ʻia.

Maʻalahi ka hana ʻana o nā ʻōpuʻu ma ka home. Eia nō naʻe, pili lākou i ka lāʻau makeʻai ma muli o ko lākou pilikia nui o ka haumia mai Salmonella a E. coli. E holoi pono iā lākou a kuke paha iā lākou e hoʻoliʻiliʻi i kāu makaʻu o ka maʻi.

Ke laina lalo

ʻO ke kupu ʻana he ala kūlohelohe ia e hoʻonui ai i ka papaʻai pono o ka beans, no ka mea e hoʻonui ana i kā lākou ʻike anti-antioxidant a hoʻēmi i kā lākou pae antinutrient.

Hāʻawi paha ʻo Sprouts i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ke kō kō, hoʻonui i nā hōʻailona menopausal, a me ka haʻahaʻa o ka maʻi puʻuwai, anemia, a me nā kīnā hānau.

ʻO kēia mau mea leʻaleʻa, ʻaiʻai paha ke hana i kahi hoʻohui maikaʻi loa i kāu salakeke aʻe a i ʻole ka hoʻoulu ʻana.