7 Pōmaikaʻi i ke olakino olakino o nā hua kukui Brazil

Anter

• 1. Pahu me nā mea momona
• 2. Rich i ka selenium
• 3. Kākoʻo i ka hana thyroid
• 4. Hiki ke kōkua i ka poʻe me nā maʻi thyroid
• 5. Hiki ke hōʻemi i ka pehu
• 6. Maikaʻi i kou puʻuwai
• 7. Maikaʻi paha i kou lolo
• ʻO nā pilikia olakino o ka ʻai ʻana i nā nati Brazil
• Ke laina lalo

ʻO nā hua nut Brazil nā hua lāʻau i kū i ka wao nahele ʻo Amazon ma Brazil, Bolivia, a me Peru. ʻO kā lākou leʻaleʻa, ke ʻano buttery a me ka ʻono nutty e leʻaleʻa maka ʻia a blanched paha.

He lahilahi kēia mau nati, momona pono, a me kekahi o nā kumu papaʻai paʻa nui o ka mineral selenium.

Hiki i ka ʻai ʻana i nā hua Brazil ke hoʻopōmaikaʻi i kou olakino ma nā ʻano like ʻole, e like me ka hoʻoponopono ʻana i kāu gland thyroid, hoʻemi i ka mumū, a me ke kākoʻo ʻana i kou puʻuwai, lolo, a me ka ʻōnaehana pale.

Eia nā pono olakino 7 a me nā pono kīnā o nā nati Brazil.

1. Pahu me nā mea momona

ʻOi aku ka momona a me ka nui o ka ikehu i nā nī Brazil.

Loaʻa i kahi 1-auneke (28-gram) o nā nati o Brazil nā huaora e hiki mai ana ((2):

• Kalepona: 187
• Kumuʻiʻo: 4.1 gram
• Momona: 19 gram
• Kālika: 3.3 gram
• Puluniu: 2.1 gram
• Selenium: 988% o ka Reference Daily Intake (RDI)
• Keleawe: 55% o ka RDI
• Makanekiuma: 33% o ka
• Pākuʻi: 30% o ka RDI
• Manganese: 17% o ka RDI
• Kiniki: 10.5% o ka RDI
• Thiamine: 16% o ka RDI
• Wikamina E: 11% o ka RDI

Nui nā hua o Brazil i ka selenium, me hoʻokahi hua ʻai i loaʻa he 96 mcg, a i ʻole 175% o ka RDI. Hoʻolako ka hapa nui o nā nati i lalo o 1 mcg, ma ka awelika (3).

Hoʻohui ʻia, ʻoi aku ka nui o ka nui o ka magnesium, keleawe, a me ka zinc ma mua o ka nui o nā nati ʻē aʻe, ʻoiai ke ʻokoʻa ke kikoʻī o kēia mau mea momona ma muli o ke aniau a me ka lepo (3).

ʻO ka mea hope loa, ʻo Brazil nut kahi kumu maikaʻi loa o nā momona momona. ʻO ka ʻoiaʻiʻo, 36% o nā momona ma nā nati Brazil he 37% polyunsaturated fatty acid, kahi ʻano momona i hōʻike ʻia e pono ai ke olakino puʻuwai (,).

Hōʻuluʻulu Manaʻo He momona ka ikehu o Brazil a waiwai i nā momona olakino, selenium, magnesium, keleawe, phosphore, manganese, thiamine, a me ka vitamina E.

2. Rich i ka selenium

ʻO Brazil nā nati kahi waiwai nui o ka selenium. I ka ʻoiaʻiʻo, ʻoi aku ka nui o kēia mineral ma mua o nā nut āpau me ka awelika o 96 mcg no ka nut. Eia naʻe, ʻo kekahi pack e like me 400 mcg no ka nut (, 3).

ʻO ka RDI no ka selenium he 55 mcg i kēlā me kēia lā no nā mākua. No laila, loaʻa i ka nati Brazil ka 175% o ka nui i koi ʻia o kēia mineral (, 2).

ʻO Selenium kahi kumumanaʻo koʻikoʻi no ka hana kūpono o kou kino. He mea nui ia no kou thyroid a hoʻololi i kāu ʻōnaehana pale a me ka ulu ʻana o ka pūnaewele ().

ʻOiai, ua pili nā pae kiʻekiʻe o ka selenium i ka hana immune i hoʻonui ʻia a me nā hopena maikaʻi aʻe no ka maʻi ʻaʻai, nā maʻi, ka hānau ʻole, hāpai keiki, nā maʻi puʻuwai, a me nā ʻano maʻi ().

ʻOiai he kakaikahi ka nele o ka selenium, nui ka poʻe o ka honua i lawa ka lawa ʻole o ka hana selenium no ka hana kūpono. ʻO kahi laʻana, ua loaʻa ke kūlana suboptimal selenium i ka poʻe ma waena o ʻEulopa, ke Aupuni Hui Pū ʻia, a me ka Hikina Waena ().

He ala maikaʻi loa nā nūlū ʻo Brazil e mālama a hoʻonui i kāu lawe selenium. ʻO ka ʻoiaʻiʻo, hoʻokahi noiʻi i 60 mau kānaka i ʻike i ka ʻai ʻana i ʻelua mau hua Brazil i kēlā me kēia lā e like me ka maikaʻi me ka lawe ʻana i kahi waihona selenium ma ka hoʻoulu ʻana i nā pae selenium ().

Hōʻuluʻulu Manaʻo Nui nā hua o Brazil i ka selenium. Hiki i hoʻokahi nut ke loaʻa 175% o ka RDI. ʻO Selenium kahi mea pono e pono ai no kāu ʻōnaehana pale, a me ka pelu thyroid, a me ka ulu ʻana o ka cell.

3. Kākoʻo i ka hana thyroid

ʻO kāu thyroid kahi gland butterfly-shaped e waiho ana i kou ʻāʻī. Hūnā ia i kekahi mau hormones i pono no ka ulu ʻana, ka metabolism, a me ke kaohi o ka mahana o ke kino.

ʻO ka nui o ka selouma ka nui o ka nui o ka nui o ka thyroid, no ka mea e koi ʻia ana no ka hana ʻana i ka hormone thyroid T3, a me nā protein e pale ai i kou kaoneida mai ka poino (,).

Hiki i ka lawe haʻahaʻa selenium ke alakaʻi i ka hōʻino ʻana o ke kelepona, hoʻemi i ka hana thyroid, a me nā maʻi autoimmune e like me ka thyroiditis a Hashimoto a me ka maʻi Graves. Hiki paha iā ia ke hoʻonui i kou makaʻi o ka maʻi ʻaʻai thyroid (,).

Ua hōʻike ʻia kahi noiʻi nui ma Kina i ka poʻe me nā pae selenium haʻahaʻa i ʻoi aku ka nui o ka maʻi thyroid, e like me hypothyroidism, thyroiditis, a me ka nui o ka thyroid, i hoʻohālikelike ʻia me nā mea me nā pae maʻamau ().

Hōʻike kēia i ka mea nui o ka loaʻa ʻana o ka selenium pono kūpono. Hoʻokahi wale nō nut Brazil i kēlā me kēia lā e hāʻawi i kahi selenium e lawa ai e mālama pono ai i kāu hana thyroid ().

Hōʻuluʻulu Manaʻo Hoʻopuka kāu pona thyroid i nā hormoni e pono ai ka ulu ʻana, ka metabolism, a me ke kaohi o ka mahana o ke kino. Loaʻa i kahi nut Brazil kahi selenium e lawa pono e kākoʻo i ka hana ʻana o nā hormone thyroid a me nā protein i pale i kāu thyroid.

4. Hiki ke kōkua i ka poʻe me nā maʻi thyroid

E like me ka hōʻoia ʻana i kāu hana thyroid pono, selenium e hoʻomaikaʻi i nā hōʻailona i ka poʻe i loaʻa i nā maʻi o ka thyroid.

ʻO ka thyroiditis o Hashimoto kahi maʻi autoimmune kahi e luku iki ʻia ai kaʻiʻo thyroid, e alakaʻi ana i ka hypothyroidism a me nā ʻano o nā hōʻailona e like me ka luhi, loaʻa ke kaumaha, a me ke anuanu.

Ua ʻike ʻia kekahi mau loiloi i ka hoʻopili ʻana me ka selenium i mea e hoʻomaikaʻi ai i ka hana pale a me ke ʻano o ka poʻe me ka thyroiditis o Hashimoto (, 13,).

Eia nō naʻe, ua hoʻoholo ʻelua mau loiloi ʻē aʻe ʻaʻole lawa nā hōʻike e hoʻoholo ai i ka hana a selenium i ka mālama ʻana i ka maʻi. No laila, pono ka noiʻi hou (,).

I kēia manawa, ʻo ka maʻi ʻo Graves kahi maʻi thyroid kahi i hana ʻia ai ka nui o ka hormone thyroid, e alakaʻi ana i nā ʻōuli e like me ka pohō kaumaha, nāwaliwali, nā pilikia hiamoe, a me nā maka ʻōpuʻu.

Ua hōʻike ʻia nā noiʻi e hoʻonui ana i ka selenium i hiki ke hoʻomaikaʻi i ka hana thyroid a hoʻolohi i ka holomua o kekahi mau hōʻailona i ka poʻe me kēia maʻi. Eia naʻe, pono ka noiʻi hou ().

ʻAʻole noiʻi i noiʻi i ka hoʻohana ʻana i nā nati Brazil me he kumu selenium, kikoʻī, i ka poʻe me ka thyroiditis a i ʻole ka maʻi Graves. Eia nō naʻe, ʻo ka hoʻopili ʻana iā lākou i kāu papaʻai he ala maikaʻi paha ia e hōʻoia i ke kūpono o kou kūlana selenium.

Hōʻuluʻulu Manaʻo Hoʻohui pū me ka selenium i mea e pōmaikaʻi ai ka poʻe me nā maʻi thyroid e like me ka thyroiditis a Hashimoto a me ka maʻi Graves. Eia naʻe, pono hou kahi noiʻi.

5. Hiki ke hōʻemi i ka pehu

Nui ka momona o nā nati Brazil i nā antioxidant, nā mea e kōkua i ka mālama pono ʻana i kāu mau hunaola. Hana lākou i kēia ma ka hakakā ʻana i ka pōʻino i hoʻokumu ʻia e nā mole reactive i kapa ʻia he radical free.

Aia i loko o nā hua Brazil nā antioxidants, e komo pū ana me ka selenium, ka wikamina E, a me nā phenol e like me ka acidic gallic a me ka ellagic acid (3).

Hoʻonui ka Selenium i nā pae o ka enzyme i kapa ʻia ʻo glutathione peroxidase (GPx), ka mea e kōkua ai i ka hōʻemi ʻana i ka mumū a pale i kou kino mai ke koʻikoʻi oxidative - kahi kaulike ʻole ma waena o nā antioxidant a me nā radical manuahi i hiki ke alakaʻi i ka hōʻino ʻana o ke kelepona (,,).

Hiki ke loaʻa nā hopena anti-inflammatory o nā hua brazil mai ka hoʻokahi, nā nui a me nā kaha liʻiliʻi i kahi manawa lōʻihi.

Hoʻokahi o ka noi ʻana ma 10 poʻe i hoʻomaopopo he 20 a 50 paha ka lawelawe ʻana (4 a 10 mau hua, i kēlā me kēia) hoʻoliʻiliʻi nui i nā helu līlī, e like me interleukin-6 (IL-6) a me ka ʻāʻī tumrosis factor alpha (TNF-alpha ) ().

ʻO kahi haʻawina ʻekolu mau mahina i hāʻawi ʻia i ka poʻe e mālama i ka lāʻau no ka hōʻino kīhāpai hoʻokahi hua brazil i kēlā me kēia lā. Ua ʻike ʻia ua hoʻonui ʻia kā lākou selenium a me GPx pae, ʻoiai ua hoʻemi nui ʻia kā lākou pae o nā marker inflammatory a me ka cholesterol ().

Eia naʻe, ua nānā ʻia nā noiʻi ʻana i ka manawa i pau ka ʻai ʻana o nā poʻe i nā hua nut Brazil, ua hoʻi kēia mau ana i kā lākou pae mua. Hōʻike kēia i nā loliʻai lōʻihi e pono ai e ʻohi i nā pōmaikaʻi o nā nati Brazil (,).

Hōʻuluʻulu Manaʻo Loaʻa i nā hua Brazil nā antioxidants e like me selenium, wikamina E, a me nā phenol. Hoʻokahi wale nō nut i kēlā me kēia lā ke hiki ke alakaʻi i ka hoʻemi i ka lī. Eia nō naʻe, pono e hoʻomau i kāu lawe ʻana e hoʻomau i ka ʻike ʻana i ka pōmaikaʻi.

6. Maikaʻi i kou puʻuwai

Loaʻa nā hua momona momona o ka naʻau i Brazil, e like me nā momona polyunsaturated, a waiwai i nā antioxidant, nā minelala, a me nā fiber, nā mea āpau e kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi o ka maʻi puʻuwai (25).

Hoʻokahi kahi noi ʻana ma 10 mau mākua olakino e nānā i nā hopena o ka ʻai ʻana i nā nati Brazil i nā pae kolesterol. Hāʻawi iā lākou iā 5, 20, a i ʻole 50 mau kolamu o nā nati Brazil a i kahi placebo.

Ma hope o 9 mau hola, ʻo ka hui i loaʻa i kahi lawelawe 20 a 50 mau gram i loaʻa nā pae haʻahaʻa o ka LDL (maikaʻi ʻole) kolesterol a me nā kiʻekiʻe kiʻekiʻe o HDL (maikaʻi) kolamu, hoʻohālikelike ʻia i nā hui i loaʻa nā haʻahaʻa haʻahaʻa ().

Ua kālailai ʻia kahi noiʻi ʻē aʻe i nā hopena o ka ʻai ʻana i nā nati Brazil i nā poʻe momona me ka hemahema selenium e mālama ʻia ana no ka maʻi puʻuwai.

Ua ʻike ʻia ka ʻai ʻana i nā nū Brazil me ka 290 mcg o selenium i kēlā me kēia lā no 8 mau pule i hoʻonui loa ʻia i nā kiʻekiʻe HDL kolesterol. ʻO ka hoʻomaikaʻi ʻana i kāu kiʻekiʻe HDL kolesterol e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai ().

Eia kekahi, ua aʻo ʻia he 16 mau pule i loko o nā ʻōpio ʻōpio i ka ʻai ʻana he 15-25 mau huna o nā hua Brazil i kēlā me kēia lā e hoʻomaikaʻi ai i ka hana o ke kīʻaha koko a hoʻēmi i ka LDL kolesterol a me nā pae triglyceride ().

ʻO nā hopena a nā nati Brazil i ka olakino puʻuwai e hoʻohiki. Eia nō naʻe, pono hou ʻia kahi noiʻi hou e hoʻoholo i ka hopena ʻoi loa a me nā lāhui hea e ʻohi i nā pōmaikaʻi nui loa.

Hōʻuluʻulu Manaʻo Hiki i ka ʻai ʻana i nā nū Brazil ke hoʻonui i kou olakino puʻuwai ma ka hōʻemi ʻana i ka LDL (maikaʻi) kolamu, hoʻonui i ka HDL (maikaʻi) kolesterol, a me ka hoʻomaikaʻi ʻana i ka hana o ke kīʻaha koko.

7. Maikaʻi paha i kou lolo

Aia i loko o nā kukui Brazil nā ʻeleka ellagic a me ka selenium, nā mea ʻelua e hiki ke hoʻopōmaikaʻi i kou lolo.

ʻO ka Ellagic acid kahi ʻano polyphenol ma nā hua nut Brazil. Loaʻa iā ia nā antioxidant a me nā anti-inflammatory waiwai i loaʻa i nā hopena pale a antidepressant i kou lolo (,,).

He mea nui paha ʻo Selenium i ke olakino lolo ma ka hana ʻana ma ke ʻano he antioxidant ().

I hoʻokahi o nā noi ʻana, ʻai nā mākua makua me ka hōʻino noʻonoʻo i hoʻokahi hua nut Brazil i kēlā me kēia lā no ʻeono mahina. Ma waho aʻe o ka hoʻonui ʻana i nā pae selenium, ua hōʻike lākou i ka maikaʻi o ka ʻōlelo a me ka hana noʻonoʻo ().

Pili nā pae selenium haʻahaʻa me nā maʻi neurodegenerative e like me Alzheimer a me Parkinson, no laila e hōʻoia ana i ka nui o ka lawe ʻana he mea nui (,).

ʻO ka mea hou aʻe, hōʻike kekahi mau noiʻi i ka hoʻopili ʻana me ka selenium i mea kōkua i waena o ke ʻano ʻilihuna, kahi e pili nui ana me ka lawa ʻole o ka loaʻa o ka selenium. Eia nō naʻe, kūlike ʻole nā ​​hopena, a pono e noiʻi hou (,).

Hōʻuluʻulu Manaʻo Aia i loko o nā kukui Brazil nā ʻela ellagic, a he mau hopena pale paha kāu ma kou lolo. Hoʻohui ʻia, selenium e hōʻemi i kou makaʻi i kekahi maʻi lolo a hoʻomaikaʻi i ka hana noʻonoʻo a me ke ʻano. Eia naʻe, pono hou kahi noiʻi.

ʻO nā pilikia olakino o ka ʻai ʻana i nā nati Brazil

Hāʻawi nā nū Brazil i kekahi mau pono olakino maikaʻi, akā ʻo ka ʻai ʻana i nā mea he nui he mea ʻino ia.

ʻO ka ʻoiaʻiʻo, ʻo ka loaʻa ʻana o 5,000 mcg o selenium, ʻo ia ka nui ma kahi o 50 mau hua liʻiliʻi Brazil i hiki ke alakaʻi ʻia i ka ʻawahia. ʻIke ʻia kēia ʻano weliweli ma ke ʻano he selenosis a hiki ke kumu i nā pilikia hanu, ka puʻuwai puʻuwai, a me nā kōpaʻa ʻole ().

Eia kekahi, ʻo ka selenium nui loa, ʻo ia hoʻi mai nā mea hoʻopili, ua hoʻopili ʻia i ka hoʻonui ʻia o ka maʻi diabetes a me ka maʻi ʻaʻai prostate (,,).

Eia nō naʻe, ʻaʻole i hōʻike nā kaiāulu ma Amazon me nā papa kuʻuna maʻamau i kiʻekiʻe i ka selenium i nā hopena maikaʻi ʻole a i ʻole nā ​​hōʻailona o ke kūpikipiki selenium ().

Eia nō naʻe, he mea nui e kaupalena i kāu lawe ʻana i kēlā me kēia lā i nā nati Brazil.

ʻO ka pae kiʻekiʻe o ka lawe selenium no nā mākua he 400 mcg i kēlā me kēia lā. No kēia kumu, he mea nui ʻaʻole e ʻai i ka nui o nā nati Brazil a nānā i nā lepiliʻai no ka ʻike selenium.

ʻO ka palena ʻana i kāu lawe ʻana i hoʻokahi a i ʻekolu mau hua kukui Brazil i kēlā me kēia lā kahi ala akamai e hōʻalo ai i ka ʻai ʻana i ka selenium (25).

Hoʻohui ʻia, ʻo ka poʻe me nā huapiʻi nut e alapine i nā nati Brazil a pono e hōʻalo iā lākou.

Hōʻuluʻulu Manaʻo He mea laha ʻole ka weliweli ʻo Selenium akā weliweli hoʻi, hiki ke hoʻoweliweli i ke ola. ʻO ka pae mālama kiʻekiʻe palekana no ka selenium he 400 mcg. He mea nui e kaupalena i kāu lawe ʻana i 1-3 mau hua kukui ʻo Brazil i kēlā me kēia lā a i ʻole nānā i ka nui o ka selenium i nā nati āu e kūʻai ai.

Ke laina lalo

ʻO nā huaʻai Brazil kahi mana hānai, e hāʻawi ana i nā momona olakino, nā antioxidant, nā wikamina, a me nā minelala. Kū kiʻekiʻe loa lākou i ka selenium, kahi mineral me nā mana antioksant potent.

Hiki i ka ʻai ʻana i nā hua kukui Brazil ke hoʻēmi i ka mumū, kākoʻo i ka hana o ka lolo, a hoʻomaikaʻi i kāu hana thyroid a me ke olakino puʻuwai.

I mea e hōʻole ʻole ai i ka selenium, palena i kāu lawe ʻana i hoʻokahi a i ʻekolu mau hua kukui Brazil i kēlā me kēia lā.