ʻEleʻele maka maka (Cowpeas): Nā Mea Pono Mea Pono a me nā Pono

Anter

• ʻIke pili kino
• Nā pono kūpono
• Kākoʻo i ka pohō kaumaha
• Paipai i ke olakino digestive
• Hoʻonui i ke olakino puʻuwai
• Pehea e hoʻopili ai iā lākou i kāu papaʻai
• Ka mālama ʻana
• Ke laina lalo

ʻO nā pī ʻeleʻele maka, a i ʻike ʻia he cowpeas, he legume maʻamau i mahi ʻia a puni ka hona.

ʻOiai ko lākou inoa, ʻaʻole ka pī maka ʻeleʻele akā he ʻanoʻano o ka pī.

Kūleʻa nui lākou i ke kala a hiʻohiʻona i kahi ʻeleʻele nui, ʻeleʻele, a ʻulaʻula paha e like me ka maka.

He ʻono ikaika a ʻono hoʻi nā peʻa maka ʻeleʻele a manaʻo pinepine ʻia he mea nui i nā meaʻai a me nā ʻano kuʻuna Hema.

Nānā kēia ʻatikala i nā ʻoiaʻiʻo, nā pono, a me ka hoʻohana ʻana o ka pī maka ʻeleʻele.

ʻIke pili kino

ʻO ka peas maka maka ʻeleʻele kahi momona o ka momona, e ʻūlū nui ana i nā fiber a me nā protein i loko o kēlā me kēia lawelawe.

ʻO lākou kekahi kumu waiwai maikaʻi o kekahi mau micronutrients nui, e like me folate, keleawe, thiamine, a me ka hao.

Hoʻokahi kīʻaha (170 gram) o ka pī maka maka ʻeleʻele i loaʻa nā huaola aʻe ():

• Kalepona: 194
• Kumuʻiʻo: 13 gram
• Momona: 0.9 gram
• Kāpena: 35 gram
• Puluniu: 11 gram
• Folate: 88% o ka DV
• Keleawe: 50% o ka DV
• Thiamine: 28% o ka DV
• Hao: 23% o ka DV
• Phosphorous: 21% o ka DV
• Makanekiuma: 21% o ka DV
• Kiniki: 20% o ka DV
• Pālima: 10% o ka DV
• ʻO ka Vitamin B6: 10% o ka DV
• Selenium: 8% o ka DV
• Riboflavin: 7% o ka DV

Ma waho aʻe o nā meaola i helu ʻia ma luna nei, kiʻekiʻe ka peas maka ʻeleʻele i nā polyphenols, ʻo ia hoʻi nā mea hoʻohui e hana ma ke ʻano he antioxidants i ke kino e pale ai i ka hōʻino ʻana o ka cell a pale aku i nā maʻi ().

ʻO nā pi ʻeleʻele maka i kiʻekiʻe i ka protein a me ka fiber, me nā micronutrients e like me folate, keleawe, a me thiamine.

Nā pono kūpono

Hoʻopili ʻia ka peas maka maka me kekahi mau pono olakino olakino.

Kākoʻo i ka pohō kaumaha

Ma muli o kā lākou ʻike o ka protein a me ka fiber hiki ke hoʻoheheʻe ʻia, ʻo ka hoʻohui ʻana i nā pi ʻeleʻele i kāu papaʻai he ala maikaʻi loa ia e hoʻonui ai i ka pohō kaumaha.

ʻO ka Protein, ʻo ia hoʻi, ua hōʻike ʻia e hōʻemi i nā pae o ka ghrelin, kahi hōmona nona ke kuleana no ka hoʻoulu ʻana i nā manaʻo o ka pōloli (,).

I kēia manawa, he fiber ka mea hiki ke hoʻoheheʻe ʻia kahi ʻano like o ka gel a neʻe ma waena o kāu wahi digestive e kōkua ai iā ʻoe e piha i waena o nā meaʻai ().

Wahi a kahi noiʻi i 1,475 poʻe, ʻo ka poʻe i ʻai i nā pīni he 23% ka haʻahaʻa o ka hoʻonui ʻia o ka momona o ka ʻōpū a he 22% ka nui o ka momona o ka momona, ke hoʻohālikelike ʻia me ka poʻe kūʻai ʻole ().

ʻO kekahi loiloi hou o nā noiʻi 21 i hoʻopau ʻia e komo pū me nā pulsa, e like me ka pī maka maka ʻeleʻele, i kāu papaʻai hiki ke lilo i kahi papa hana hōʻemi kaumaha a hiki ke kōkua i ka hoʻēmi ʻana i ka pākēneka momona o ke kino ().

Paipai i ke olakino digestive

ʻO ka peas maka maka ʻeleʻele kahi puna nui o ka fiber soluble, kahi kumu waiwai nui ke hiki mai i ke olakino digestive.

I ka ʻoiaʻiʻo, hōʻike nā noiʻi i ka hoʻonui ʻana i kāu lawe ʻana i ka fiber hiki ke kōkua i ka hoʻoikaika ʻana i ka maʻamau a hoʻonui i ka pinepine o ka noho i nā mea me ka paʻa paʻa ().

Hōʻike kekahi noiʻi ʻē aʻe hiki i ke fiber ke pale aku i nā maʻi digestive, e like me acid reflux, hemorrhoids, a me nā ʻōpū o ka ʻōpū ().

Hiki ke hana i ka fiber soluble i loaʻa i nā pī ʻeleʻele maka a me nā mea kanu ʻē aʻe i prebiotic, e hoʻoulu ai i ka ulu ʻana o nā bacteria maikaʻi i loko o kou ʻōpū e kōkua i ka hānai ʻana i kahi microbiome maikaʻi ().

ʻAʻole kākoʻo kēia mau koʻohune maikaʻi i ke olakino digestive akā ua hōʻike ʻia e hōʻemi i ka mumū, hoʻonui i ka hana immune, a hoʻemi i nā pae kolesterol ().

Hoʻonui i ke olakino puʻuwai

ʻO ka leʻaleʻa ʻana i nā peʻa maka ʻeleʻele ma ke ʻāpana o ka papaʻai kaulike he ala maikaʻi loa ia e kōkua ai i ka mālama ʻana o kou puʻuwai i ke olakino a me ka ikaika, no ka mea hiki iā lākou ke hōʻemi i nā mea pilikia no ka maʻi puʻuwai.

I hoʻokahi loiloi o 10 mau noiʻi, ua hoʻopili ʻia ka lawe mau ʻana o nā legume i nā pae haʻahaʻa o ka nui a me ka LDL (ʻino) kolesterol, a ʻo ia mau mea ʻelua e hiki ke kōkua i ka maʻi puʻuwai ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ma 42 mau wahine i ka ukali ʻana i ka papaʻai calorie haʻahaʻa i hoʻonui ʻia me 1 kīʻaha o nā legume i kēlā me kēia lā no 6 mau pule e hoʻoliʻiliʻi loa i ka pūhaka a me nā pae triglyceride a me nā kaomi koko, i hoʻohālikelike ʻia me kahi hui hoʻomalu ().

Hoʻopili pū ʻia ka ʻai ʻana i nā legume i nā kaha haʻahaʻa o ka mumū, a he mea ia e kōkua ai i ka hōʻemi ʻana i kou maʻi o ka maʻi puʻuwai (,,).

Hiki i nā peas maka ʻeleʻele ke kōkua i ka hoʻonui ʻana i ka pohō o ke kaumaha, hoʻomaikaʻi i ke olakino digestive, a kākoʻo i ke olakino puʻuwai maikaʻi.

Pehea e hoʻopili ai iā lākou i kāu papaʻai

Ma waho o ke olakino a ʻono hoʻi, ʻo ka pi maka ʻeleʻele he mākaukau loa a ʻoluʻolu hoʻi e leʻaleʻa i nā ʻano like ʻole.

Inā hoʻohana i nā pi maloʻo, e hoʻomoe i loko o ka wai no 6 mau hola, e kōkua ai i ka wikiwiki i ka manawa kuke a maʻalahi hoʻi e ʻeli.

E hoʻomaopopo he ʻokoʻa nā pi ʻeleʻele maka ʻē aʻe mai nā pīni maloʻo ʻē aʻe i ka lōʻihi a i ʻole ka pō e koi ʻia i ka wai anuanu, akā hiki ke hoʻēmi ʻia ka manawa kuke inā e pulu no 1-2 mau hola i ka wai wela.

A laila, uhi iā lākou i ka wai a i ka moa, e hoʻolapalapa iā lākou, e hoʻēmi i ka wela, a e ʻū ka pī no 45 mau minuke, a i ʻole a palupalu.

I ka meaʻai maʻamau o ka Hema, ua kāwili pū ʻia nā pīni kuke me ka ʻiʻo, nā mea ʻala, a me nā lau lau.

Eia nō naʻe, hana lākou i mea hoʻohui maikaʻi loa i nā soups, nā mea ʻai, a me nā salakeke.

He mea maʻalahi loa nā peas maka maka ʻeleʻele a hiki ke hoʻohui ʻia i nā ʻano like ʻole, e like me nā kopa, nā ʻai, a me nā salakeke.

Ka mālama ʻana

No kekahi poʻe, hiki i nā pī ʻeleʻele maka ke ʻeha i ka ʻōpū, kinoea, a me ka momona no kā lākou ʻike o ka raffinose, kahi ʻano fiber e hiki ke kōkua i nā pilikia digestive ().

Hiki i ka pulu ʻana a me ke kuke ʻana i nā pī maloʻo ke hoʻemi i ka ʻike o ka raffinose a maʻalahi hoʻi e maʻalahi ().

ʻO nā pākaukau a me nā huaale e hiki ke pale i ke kinoea a hoʻēmi i nā hōʻailona e loaʻa ākea ʻia ma nā hale kūʻai lāʻau a me nā mākeke nui.

ʻO nā pī ʻeleʻele maka pū kekahi me nā antinutrients, e like me ka acidic acid, e hoʻopili ana i nā minelala e like me ka hao, zinc, magnesium, a me ka calcium a pale i ko lākou omo ʻana i ke kino ().

ʻO ka mea pōmaikaʻi, ʻo ka pulu ʻana a me ke kuke ʻana i nā pi maka maka ʻeleʻele ma mua o ka hoʻohana ʻana hiki ke hōʻemi nui i kā lākou maʻiola acid a kōkua i ka hoʻonui ʻana i ka momona o ka momona ().

ʻOi aku ka nui o ka peas maka maka ʻeleʻele i nā antinutrients a he kumu ia e hoʻoulu ai i ka pilikia i ka digestive i kekahi poʻe. Eia nō naʻe, hiki i ka pulu ʻana a me ke kuke ʻana iā lākou ke hōʻemi i nā hopena ʻaoʻao.

Ke laina lalo

ʻOi aku ka momona o ka pī maka ʻeleʻele a pili pū me nā pono olakino maikaʻi loa.

I ke kikoʻī, kōkua paha lākou i ke kākoʻo ʻana i ke kaupaona ʻana, hoʻomaikaʻi i ke olakino puʻuwai, a hoʻoikaika i ke olakino digestive.

ʻO lākou pū kekahi hoʻi, ʻono, a maʻalahi hoʻi e hoʻopili i loko o kahi mau helu o ke ʻano he mahele o ka papaʻai olakino.