Palekana anei nā pīni ʻōmaʻomaʻo maka e ʻai?

Anter

• No ke aha ʻoe e hōʻalo ai i nā pīni ʻōmaʻomaʻo maka
• Nā pono o ke kuke ʻana i nā pīni ʻōmaʻomaʻo
• Pehea e hoʻomākaukau ai i nā pīni ʻōmaʻomaʻo
• Ke laina lalo

ʻO nā pīni ʻōmaʻomaʻo - i kapa ʻia he mau piʻi aho, nā pīni snap, nā pīni Palani, nā emote, a i ʻole nā ​​veric haricots - he veggie lahilahi, a wīwī hoʻi me nā ʻanoʻano liʻiliʻi i loko o kahi pā.

ʻO lākou maʻamau ma nā salakeke a i loko o nā kīʻaha o lākou ponoʻī, a ʻo kekahi poʻe ʻai pū i ka maka iā lākou.

Eia nō naʻe, no ka mea he legume ʻenehana lākou, hopohopo kekahi poʻe aia lākou i loko o nā antinutrients i mea ʻona inā ʻai maka ʻia - ʻoiai kekahi e ʻōlelo ana he ʻoi aku ke olakino o nā pīni ʻōmaʻomaʻo maka mai ke kuke ʻana iā lākou i mea e lilo ai ka momona.

Hōʻike kēia ʻatikala inā hiki iā ʻoe ke ʻai maka i nā pīni ʻōmaʻomaʻo.

No ke aha ʻoe e hōʻalo ai i nā pīni ʻōmaʻomaʻo maka

E like me ka nui o nā pi, loaʻa i nā pīni ʻōmaʻomaʻo maka nā lectins, kahi protein i hana ma ke ʻano he antifungal a me insecticide kūlohelohe no nā mea kanu ().

Eia naʻe, inā ʻoe e ʻai iā lākou, kūpaʻa nā lekina i nā ʻōnaehana digestive. Pēlā, hoʻopaʻa lākou i ka ʻili o nā hunaola i loko o kāu ʻōnaehana digestive, e hana ana i nā ʻōuli e like me ka nausea, diarrhea, luaʻi, a me ka momona inā pau i nā nui ().

Hiki iā lākou ke hōʻino i kāu mau puʻupuʻu kino a hoʻopili i ka bacteria bacteria aloha o kou ʻōpū. Eia kekahi, hoʻopilikia lākou i ka digestion nutrient a me ka absorption, ʻo ia ke kumu i kapa ʻia ai lākou he antinutrients ().

Hoʻopaʻa kekahi mau pī i nā nui o nā lectin ma mua o nā mea ʻē aʻe, ʻo ia hoʻi he palekana paha kekahi i ka ʻai maka ().

Eia nō naʻe, hōʻike ka noiʻi i nā pīni ʻōmaʻomaʻo maka ma ke awa 4.8-1,100 mg o ka lectin no 3.5 auneke (100 gram) o nā hua. Kuhi kēia mai ka haʻahaʻa o nā haʻiʻōlelo a kiʻekiʻe loa (,).

No laila, ʻoiai ʻo ka ʻai ʻana i nā pīni ʻōmaʻomaʻo maka e palekana paha, ʻoi aku ka maikaʻi o ka hōʻalo ʻana iā lākou e pale ai i nā mea ʻino e hiki ke loaʻa.

Loaʻa i nā pīni ʻōmaʻomaʻo maka nā lekina, i hoʻonāuki ʻia i nā ʻōuli e like me ka nausea, ka palahī, ka luaʻi, a i ʻole ka ʻōpū ʻana. E like me ia, ʻaʻole pono ʻoe e ʻai maka iā lākou.

Nā pono o ke kuke ʻana i nā pīni ʻōmaʻomaʻo

Wahi a kekahi poʻe, ʻo ke kuke ʻana i nā pīni ʻōmaʻomaʻo e alakaʻi i ka nalo ʻana o ka nutrient.

ʻOiaʻiʻo, hiki i ke kuke ʻana ke hōʻemi i kā lākou ʻike i kekahi mau wikamina hiki ke hoʻoheheʻe ʻia i ka wai, e like me folate a me ka wikamina C, e kōkua ai i ka pale ʻana i nā hanauna hānau a me nā hōʻino pūnaewele.

Eia nō naʻe, hāʻawi ka kuke ʻana i nā pono he nui, e like me ka ʻono i hoʻomaikaʻi ʻia, digestibility, a me ka hoʻonui ʻana i ka bioavailability o nā ʻano mea kanu pono like ʻole.

Eia kekahi, hana ʻole ka hapa nui o nā haʻiʻōlelo i nā pīni ʻōmaʻomaʻo maka ke kuke ʻia a kuke ʻia paha ma 212 ° F (100 ° C) ().

Hōʻike ka noiʻi e hoʻonui paha ka kuke ʻana i nā pīni ʻōmaʻomaʻo i ka ʻike antioksidant - ʻo nā pae o nā carotenoids mana e like me beta carotene, lutein, a me zeaxanthin (,).

Pale aku nā Antioxidant i kou mau hunaula mai nā mole kūpaʻa i kapa ʻia he radicals free, nā pae kiʻekiʻe e hoʻonui ai i kou makaʻi o ka maʻi ().

Hoʻohui ʻia, hiki i ka kuke ʻana ke hoʻonui i ka bioavailability o nā pīni ʻōmaʻomaʻo isoflavone. Hoʻopili ʻia kēia mau mea hoʻohui i nā pono olakino he nui, e like me ka pale ʻana i nā maʻi puʻuwai a me ka hoʻoweliweli haʻahaʻa o kekahi mau maʻi maʻi maʻi (,,).

Ma ke ʻano holoʻokoʻa, ʻoi aku ka maikaʻi o ke kuke ʻana i kēia mea ʻai ma mua o nā lalo.

ʻO ke kuke ʻana i nā pīni ʻōmaʻomaʻo e hōʻemi paha i ka ʻike o kekahi mau wikamina, akā hoʻonui ia i kā lākou pae o nā antioxidants e like me carotenoids a me isoflavones. ʻO ka mea nui, hoʻonāukiuki ke kuke ʻana i nā lekana ʻino weliweli.

Pehea e hoʻomākaukau ai i nā pīni ʻōmaʻomaʻo

Loaʻa nā pīni ʻōmaʻomaʻo i nā ʻano like ʻole, e like me ka hou, kēka, a me ka hau.

Hiki iā ʻoe ke hoʻomākaukau iā lākou i nā ʻano like ʻole. Ma ke ʻano he kūlana maʻamau, ʻoi aku ka maikaʻi o ka holoi ʻana iā lākou ma mua o ka kuke ʻana, akā ʻaʻohe mea e pono ke hoʻonoe iā lākou i ka pō. Makemake paha ʻoe e ʻoki i nā ʻōlelo aʻoaʻo e kāpae i nā wēlau paʻakikī.

Eia nā ala maʻalahi ʻekolu a maʻalahi e kuke ai i nā pīni ʻōmaʻomaʻo:

• Hoʻomoʻa ʻia. Hoʻopiha i kahi ipu nui me ka wai a hoʻolapalapa. Hoʻohui i nā pīni ʻōmaʻomaʻo a hoʻomoʻa iā lākou no 4 mau minuke. Hoʻopau a me ke kau me ka paʻakai a me ka pepa ma mua o ka lawelawe ʻana.
• ʻUmeʻume. Hoʻopiha i kahi ipuhao me 1 iniha (2.5 cm) o ka wai a kau i kahi hīnaʻi mokuahi ma luna. Uhi i ka ipuhao a hoʻolapalapa i ka wai. E kau i nā pīni a hoʻohaʻahaʻa i ka wela. Uhi ʻia ʻo Cook no 2 mau minuke.
• ʻO Microwaved. E hoʻonoho i nā pīni ʻōmaʻomaʻo i loko o kahi pola palekana microwave. Hoʻohui i 2 punetēpu (30 ML) o ka wai a uhi me ka wahī wahī. ʻO ka hawewe uila no 3 mau minuke a hoʻāʻo no ka doneness ma mua o ka lawelawe ʻana. E akahele me ka mahu wela i ka hemo ʻana o ka palekiko.

Nui lākou iā lākou iho, hoʻolei ʻia i loko o ka salakeke, a i ʻole hoʻohui ʻia i nā kopa, nā ʻai, a me nā casseroles.

ʻO ka paila, ka mahu, a me ka microwaving nā ala maikaʻi loa e kuke ai i nā pīni ʻōmaʻomaʻo ma lalo o 5 mau minuke. ʻAi iā lākou ma kā lākou iho a i ʻole i nā salakeke a i ʻole nā ​​palaoa.

Ke laina lalo

ʻOiai ke kāhea nei kekahi mau papaʻaina i nā pīni ʻōmaʻomaʻo maka, ʻo ka ʻai ʻana iā lākou i moʻa ʻole ʻia e alakaʻi ai i ka nausea, ka palahī, ka momona, a me ka luaʻi ma muli o kā lākou mea haʻi ʻōlelo.

E like me ia, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā pīni ʻōmaʻomaʻo maka.

ʻAʻole kuke wale ke kuke ʻana i kā lākou mau haʻiʻōlelo akā hoʻomaikaʻi pū i ko lākou ʻono, digestibility, a me nā ʻike antioxidant.

Maʻalahi loa ka hoʻomākaukau ʻana i nā pīni ʻōmaʻomaʻo a hiki ke leʻaleʻa iā lākou iho ma ke ʻaoʻao a i ʻole ka meaʻai māmā - a i ʻole hoʻohui ʻia i nā kopa, nā salakeke, a me nā casseroles.