8 mau pono olakino nui o nā nati

Anter

• Pehea e ʻai ai
• ʻIkepili Nutritional
• He aha ka ʻokoʻa ma waena o nā hua maloʻo a maloʻo hoʻi?

ʻO nā hua maloʻo, e like me ka cashews, nā nati Brazil, nā pīnaʻi, nā wōnati, nā ʻalemona, nā hazelnuts, macadamia, nā hua paina a me nā pistachios, i ʻike ʻia he mau ʻailakū, hiki ke hoʻohui ʻia i ka papaʻai inā e hoʻopau ʻia i nā mea liʻiliʻi e like me nā anakuhi 4 i kēlā me kēia lā no kahi laʻana, ke ʻaʻole ʻoe aloha a ʻaʻole ʻole i nā papaʻai pohō.

Nui lākou i nā mea momona e like me nā momona maikaʻi e hoʻomaikaʻi ai i ka kolesterol, zinc, magnesium, vitamin B complex, selenium a me ka fiber. No laila, lawe mai kēia mau hua i nā pono olakino e like me:

1. Kōkua e lilo i ka paona, no ka mea, aia i loko o lākou nā pulupulu maikaʻi, nā protein a me nā momona, e hāʻawi ai i ka māʻona hou aku;
2. Hoʻonui i ke kolamuno ka mea waiwai lākou i nā momona momona ʻole, kahi e hoʻēmi ai i ka cholesterol maikaʻi ʻole a hoʻonui i ka cholesterol maikaʻi;
3. Hoʻoikaika i ka ʻōnaehana pale maʻi, no ka mea waiwai lākou i ka zinc a me ka selenium;
4. Hoʻonui i ka ʻōpū, no ka mea, loaʻa nā aila a me nā momona maikaʻi;
5. Kāohi atherosclerosis, ka maʻi ʻaʻai a me nā maʻi ʻē aʻe, no ka mea waiwai lākou i nā meaola antioxidant e like me selenium, wikamina E a me zinc;
6. E hāʻawi i ka ikehu hou aku, no ka momona o nā calorie;
7. Hoʻoulu i ka nui o nā mākala, no ka loaʻa ʻana o nā protein a me nā wikamina o ka B complex;
8. Hana ma ke ʻano anti-inflammatoryno ka mea, hoʻoliʻiliʻi nā momona maikaʻi i ka mumū i ke kino, kahi e hōʻemi ai i ka ʻeha hui, pale i nā maʻi a kōkua me ka pohō kaumaha.

Loaʻa kēia mau pōmaikaʻi i ka ʻai ʻana i nā hua maloʻo i kēlā me kēia lā, i nā ʻāpana liʻiliʻi i loli e like me ka hua. E ʻike i nā meaʻai ʻē aʻe kiʻekiʻe i nā momona momona.

Pehea e ʻai ai

ʻOiai he mau pono olakino kā lākou, he mea nui ka ʻai ʻana i nā nati i ka hoʻohaʻahaʻa a e like me ka ʻōlelo a ka mea lapaʻau. I ka hihia o ka poʻe e ʻai nei i ka papaʻai e kia ana i ka hoʻohaʻahaʻa kaumaha, hiki i ka nutristist ke paipai i ka hoʻohana ʻana o 50 a 100 kcal o nā nati i kēlā me kēia lā, i like ia me 2 a 4 mau hua nut Brazil, a i ʻole 10 mau hua nut Brazil. 20 mau pi, ʻo kahi laʻana.

ʻO ka mea makemake e loaʻa ka nui o nā mākala hiki ke hoʻopau i ʻelua mau manawa i kēia nui, me ka mālama ʻana ʻaʻole i ʻoi aku ma mua o 4 mau nut o Brazil i kēlā me kēia lā, no ka mea waiwai nui ia i ka selenium a ʻo ka nui o kēia mineral e hiki ai ke hōʻona a me nā pilikia i loko o ke kino, e like me ka lauoho lauoho luhi, dermatitis a hoʻonāwaliwali hoʻi o ka enamel niho.

Eia hou, he mea nui e hoʻomanaʻo i nā keiki a me nā ʻelemākule e pono e hoʻopau i nā nati liʻiliʻi, a ʻo kā lākou nui i hiki ai ke momona.

ʻIkepili Nutritional

Hōʻike ka papa aʻe i ka ʻike olakino no 100 g o kēlā me kēia hua maloʻo:

ʻO ka mea maikaʻi ke hoʻopau i nā hua maloʻo maka a i hoʻomoʻa ʻia paha me ka hoʻohui ʻole o nā aila, i ka momona o nā hua wale nō.

He aha ka ʻokoʻa ma waena o nā hua maloʻo a maloʻo hoʻi?

ʻOiai ke kiʻekiʻe o ka momona nā hua maloʻo a ʻaʻohe nui o ka wai, ua hoʻomaloʻo ʻia nā hua maloʻo, e ulu ana i nā hua e like me ka maiʻa, nā hua puaʻa, nā puʻu, nā ʻapelika a me nā lā.

No ka mea ua make wai lākou, ʻoi aku ka nui o ke kō o kēia mau huaʻai, kahi e hōʻemi ai i ka māʻona ma hope o ka pāʻina ʻana a alakaʻi i ka ʻai nui ʻana o nā calorie. Eia kekahi, ʻo ka mea maikaʻi e hoʻopau i nā hua maloʻo i ka lā, me ka ʻole o ke kō, no ka mea, ʻo nā hua i hoʻomaloʻo ʻia me ke kō i hoʻohui ʻia, ʻoi aku ka nui o ka caloric a makemake i ka loaʻa ʻana o ke kaupaona. E ʻike i nā hua momona o ka momona.