E ʻai i kēia no ka pale ʻana i kāu Ticker a hoʻemi i lalo

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Nīnau pinepine ʻia wau e pili ana i kaʻu meaʻai punahele, a ʻo kaʻu pane ʻoiaʻiʻo: beans. ʻOiaʻiʻo! He ʻono loa lākou a ʻoluʻolu hoʻi, a makemake wau e hōʻoluʻolu mai lākou iaʻu me ka ʻole o ka lohi. Hoʻohui, makemake wau i kahi poʻokela olakino ke ʻai wau iā lākou no ka mea ua piha lākou i nā meaola, e like me ka protein, fiber, carbs wikiwiki, nā antioxidants, nā wikamina, a me nā minelala. A i kēia manawa he kumu hou aʻe kaʻu e lilo i mea makemake i ka pī.

Ua paʻi ʻia kahi aʻo hou i paʻi ʻia ma Waihona o ka lāʻau kūloko ua hoʻopau ʻo ka ʻai ʻana i nā legume (e like me nā pīni, nā pīpī, a me nā lihi) i hoʻomaikaʻi ai i ke kaohi kō a me ka hōʻemi ʻana i ka maʻi maʻi puʻuwai no nā mea maʻi me ka maʻi diabetes type 2.

I ke aʻo ʻana, ʻo nā mākua i ukali i ka papa kuhikuhi index low-glycemic i hoʻopili ʻia me ke kīʻaha o nā legume i kēlā me kēia lā no hoʻokahi mahina i hōʻike i ka maikaʻi o ke kahe kō a me ka insulin a ʻoi aku ka hoʻemi o ke kahe o ke koko ma mua o ka poʻe i hoʻopiha ʻia ka papaʻai me nā huahana palaoa holoʻokoʻa. .

Akā ʻaʻole e pau ka pōmaikaʻi o ka pī. ʻO nā legumes kahi meaʻai nui e hoʻemi i ke kaumaha. Ua ʻike ʻia kahi noiʻi ua loaʻa i nā mea ʻai piʻa maʻamau nā pūhaka liʻiliʻi a me ka 22 pākēneka haʻahaʻa o ka momona. Ma kahi ʻāpana kēia no ka mea he kumu kiʻekiʻe lākou o ka fiber. Hoʻokahi kīʻaha o nā pīni ʻeleʻele a me nā līlī i kēlā me kēia ʻūlū i kahi nui he 15 mau, 60 pākēneka o ka mea i koi ʻia i ka palena iki i kēlā me kēia lā. Ua hōʻike ʻia ka noiʻi no kēlā me kēia gram o ka fiber a mākou e ʻai ai, hoʻopau mākou i kahi ʻehiku mau kalori. A ua ʻike ʻia kahi noiʻi ʻana i nā mea papaʻai Brazil ma kahi o ʻeono mau mahina, ʻo kēlā me kēia gram o ka fiber i pau i ka hopena he hapaha paona keu o ka pohō kaumaha.

Wela loa nā legume i nā pōʻai kuke i kēia mau lā, a hiki iā ʻoe ke leʻaleʻa iā lākou i nā ʻano like ʻole, me nā kīʻaha ʻono a ʻono hoʻi. Manaʻo ka hapa nui o ka poʻe i ka ʻai ʻana i ka pī a me ka lentil i loko o ka sopa a i ʻole nā ​​kīʻaha i hoʻomoʻi ʻia me ke kālika a me nā mea kanu, akā nui nā ala olakino e leʻaleʻa ai i ka pī i nā mea ʻono. Hoʻohana wau i ka palaoa garbanzo a me ka fava bean i nā kuki, hoʻohui i nā pīni hoʻomaʻemaʻe ʻia a me nā lihi i nā brownies a me nā kīʻaha, a puni ka hona, ua lōʻihi nā pīni i nā meaʻai e like me ka pudding bean Vietnamese a me ka ice cream Japanese adzuki bean ice cream.

Pehea kou manaʻo? Mākaukau e lele i ka kaʻa kaʻa bean? E ʻoluʻolu e tweet i kou mau manaʻo iā @cynthiasass a me @Shape_Magazine.

P.S. Inā ʻoe e haʻohaʻo wale "He aha nō ka legume?" eia kahi pakuhi maikaʻi.

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ma ka kīwī lahui, ʻo ia kahi SHAPE e hāʻawi nei i ka mea hoʻoponopono a me ke kūkā nūhou no ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai maikaʻi loa ʻo New York Times ʻO S.A.S.S! Oe iho Slim: Lanakila kuko, Drop Pounds a me nā Lose Inches.

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