10 mau pono ke olakino maikaʻi loa o nā pīni Fava

Anter

• 1. Hoʻouka ʻia me nā mea momona
• 2. E kōkua paha me nā hōʻailona maʻi maʻi ʻo Parkinson
• 3. Hiki ke kōkua i ka pale ʻana i nā kīnā hānau
• 4. Loaʻa i nā mea hoʻonui hoʻonui kino
• 5. Pono no ke olakino iwi
• 6. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka maʻi anemia
• 7. Hiki ke hoʻomaikaʻi i ke kahe koko kiʻekiʻe
• 8. Mei Kokua Kaumaha Lilo
• 9. Hiki ke kōkua iā Cholesterol lalo
• 10. Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO nā pī Fava - a i ʻole nā ​​pī ākea - he mau legume ʻōmaʻomaʻo i hiki mai i nā hua hua.

He ʻono iki ko lākou, he ʻono o ka honua a ʻai ʻia e nā poʻe o ka honua holoʻokoʻa.

Hāpai ʻia nā pīni Fava me nā huaora, nā minelala, ka fiber a me ka protein. Manaʻo lākou e hāʻawi i nā hopena olakino maikaʻi, e like me ka hoʻomaikaʻi ʻana o ka motika a me ka pale ʻana.

Eia nā pono olakino 10 o nā pī fava, kākoʻo ʻia e ka ʻepekema.

1. Hoʻouka ʻia me nā mea momona

No kā lākou liʻiliʻi liʻiliʻi, hoʻopili nā pī fava i kahi nui kūpona o nā meaola.

Ma kahi kikoʻī, waiwai lākou i ka protein mea kanu, folate a me kekahi mau huaora a me nā minelala. Hāpai pū ʻia lākou me ka fiber soluble i hiki ke kōkua i ka digestion a hoʻohaʻahaʻa i nā pae kolesterol (,).

Hoʻokahi kīʻaha (170 gram) o nā pīni fava i kuke ʻia (3):

• Kalepona: 187 kalepona
• Kāpena: 33 gram
• Momona: Ma lalo o 1 gram
• Kumuʻiʻo: 13 gram
• Puluniu: 9 gram
• Folate: 40% o ka Daily Value (DV)
• Manganese: 36% o ka DV
• Keleawe: 22% o ka DV
• Phosphorous: 21% o ka DV
• Makanekiuma: 18% o ka DV
• Hao: 14% o ka DV
• Pālima: 13% o ka DV
• Thiamine (wikamina B1) a me Zinc: 11% o ka DV

Hoʻohui ʻia, hāʻawi nā pīni fava i nā mea liʻiliʻi o ka ʻaneʻane i nā huaola B āpau, calcium a me selenium.

ʻO ka pīni Fava he momona loa a me kahi kumu maikaʻi loa o ka fiber hiki ke hoʻoheheʻe ʻia, protein, folate, manganese, keleawe a me nā micronutrients ʻē aʻe.

2. E kōkua paha me nā hōʻailona maʻi maʻi ʻo Parkinson

Nui ka waiwai o nā pī Fava i ka levodopa (L-dopa), kahi hui e hoʻololi ai kou kino i ka neurotransmitter dopamine ().

ʻO ka maʻi ʻo Parkinson ke kumu o ka make ʻana o nā hunaola lolo e hana ana i ka dopamine, e alakaʻi ana i ka haʻalulu, nā pilikia me ka hana kaʻa a me ka paʻakikī e hele. Mālama mau ʻia kēia mau ʻōuli me nā lāʻau i loaʻa iā L-dopa ().

No laila, hiki ke kōkua i ka ʻai ʻana i nā pī fava me nā ʻōuli o ka maʻi o Parkinson, ʻoiai ua kaupalena ʻia ka noiʻi.

Ua ʻike ʻia kahi noiʻi liʻiliʻi ma 11 mau kānaka me ka maʻi ʻo Parkinson ʻo ka ʻai ʻana i nā kīʻaha fava he 1.5 (250 gram) ma hope o 12 mau hola me ka ʻole o ka lāʻau i loaʻa ka hopena maikaʻi i nā pae dopamine o ke koko a me nā hana kaʻa e like me nā lāʻau L-dopa ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā mākua he 6 me ka maʻi o Parkinson i ka ʻai ʻana he 100-200 mau huna - ma kahi o 1-1.75 mau kīʻaha - nā pīni fava me nā lāʻau lapaʻau anti-Parkinson ʻo carbidopa i hoʻomaikaʻi ʻia nā hōʻailona a me nā hui lāʻau kūlohelohe ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou ʻia kahi noiʻi. E hoʻomanaʻo ʻoiai ʻo ka nui o nā pī fava ma L-dopa, ʻaʻole pono e hoʻohana ʻia ma kahi o nā lāʻau.

Nui nā hua pua Fava i ka L-dopa, kahi a kou kino e hoʻohuli ai i ka dopamine. Ma muli o ke ʻano o ka maʻi ʻo Parkinson e ka haʻahaʻa o nā pae dopamine, kōkua paha ka ʻai ʻana i nā pīni fava me nā ʻōuli. Eia nō naʻe, pono hou ʻia ka noiʻi ʻana e pili ana i kēia kumuhana.

3. Hiki ke kōkua i ka pale ʻana i nā kīnā hānau

Hāpai ʻia nā pīni Fava me ka folate, kahi mea momona e hāpai i ka ulu fetal olakino.

He mea koʻikoʻi ʻo Folate no ka hoʻokumu ʻana i nā hunaola a me nā ʻokana. Pono kahi makuahine e kali nei i nā folate hou aʻe mai nā meaʻai a me nā mea hoʻopihapiha e hōʻemi i ka makaʻu o nā neural tube defect, a i ʻole nā ​​pilikia me ka ulu ʻana o ka lolo o kāna pēpē a me ka iwi kuamoo (,).

I ka ʻoiaʻiʻo, ua koho ʻia he ʻoi aku ma mua o 260,000 mau pēpē i hānau ʻia ma ka honua holoʻokoʻa i ka 2015 i loaʻa i nā maʻi neural tube, ʻo ka hapa nui o lākou i hiki ke pale ʻia e ka lawe pono ʻana o ka folate makuahine ().

Hoʻokahi o nā noi ʻana ma mua o 23,000 mau wahine i ʻike ʻo ka hanana o ka lolo a me nā pilikia o ke kuamoʻo he 77% haʻahaʻa ma nā pēpē o nā makuahine i ʻoi aku ka nui o ka ʻai o ka folateʻai i kēlā me kēia lā, ke hoʻohālikelike ʻia i nā keiki a nā wahine me ka haʻahaʻa haʻahaʻa ().

Me 40% o ka DV no folate i hoʻokahi wale nō kīʻaha (170 gram), ʻo kahi pīni fava kahi koho maikaʻi loa no nā wahine hāpai (3).

Hāpai ʻia nā pīni Fava me ka folate, kahi meaola e paipai ai i ka ulu pono o ka lolo a me ka iwi kuamoʻo i nā pēpē. Hiki i ka lawe ʻana i ka folate lawa i nā wahine hāpai ke pale aku i nā kīnā neural tube.

4. Loaʻa i nā mea hoʻonui hoʻonui kino

ʻO ka ʻai mau ʻana i nā pī fava ke hoʻonui i kou ʻōnaehana pale.

Ma kahi kikoʻī, waiwai lākou i nā mea hoʻohui e hoʻonui ai i ka hana antioxidant. Kūpono nā Antioxidant i ka pale pale pale o kou kino, ʻoiai lākou e hakakā nei me nā radical free e hiki ai ke hōʻeha i ka cell a me nā maʻi (,,).

Ua ʻike ʻia kahi hoʻokolohua Tube-tube i ka mālama ʻana i nā hunaola kanaka me nā mea i unuhi ʻia mai nā pī fava i hoʻonui i kā lākou hana antioxidant a i 62.5% ().

Hoʻohui ʻia, loaʻa nā pūpū fava i nā mea hoʻohui i hōʻike ʻia e hoʻomaikaʻi i ka hiki o ka glutathione antioxidant mana i nā keena kanaka a hoʻolohi i ka ʻelemakule cellular (,).

Eia nō naʻe, ua mālama ʻia kēia mau noiʻi ʻana ma nā wahi kaʻawale i mālama ʻia me nā extracts mai nā pī fava. ʻAʻole maopopo inā loaʻa i nā pīni fava ka hopena palekana i ka poʻe i ka wā i ʻai ʻia ma ke ʻano he papaʻai maʻamau.

Loaʻa i nā pīni Fava nā pūhui i hōʻike ʻia e hoʻonui i ka hana antioxidant o nā hunaola kanaka i nā hoʻokolohua-paipu. Ma muli o ka hoʻomaikaʻi ʻana o nā antioxidant i ka hana pale ʻana, hiki i ka ʻai ʻana i nā pī fava ke hoʻonui i ka pale ʻana, akā pono ka noiʻi hou aku.

5. Pono no ke olakino iwi

Nui nā hua pua Fava i ka manganese a me ke keleawe - ʻelua mau meaola e pale aku ai i ka nalo ʻana o ka iwi (,).

ʻAʻole maopopo kā lākou kuleana maoli i ka olakino iwi, akā hōʻike nā noiʻi iole i nā hemahema o ka manganese a me ke keleawe e alakaʻi i ka hoʻoliʻiliʻi o ka iwi a me ka hoʻonui ʻana i ka excretion calcium (,).

Hōʻike pū kekahi kahi noiʻi kanaka he mea nui ka manganese a me ke keleawe i ka ikaika o ka iwi.

ʻO kahi makahiki hoʻokahi i hoʻopaʻa ʻia i nā wahine postmenopausal me nā iwi nāwaliwali i ʻike i ka lawe ʻana i kahi waihona me ka manganese a me ke keleawe, a me ka wikamina D, calcium a me nā meaola ʻē aʻe, hoʻomaikaʻi ka iwi iwi ().

Ua hōʻike ʻia kahi noiʻi hou aʻe ʻo ka manganese a me ke keleawe i hui pū ʻia me ka calcium a me ka zinc e pale ai i ka nalo ʻana o ka iwi i nā wahine ʻelemākule olakino ().

Hōʻike ka noiʻi i nā holoholona ʻelua a me nā kānaka i ka nui o ka manganese a me ke keleawe - ʻelua mau mea momona i nui i nā pī fava - e hāpai paha i ka ikaika o ka iwi.

6. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka maʻi anemia

Hiki ke kōkua ka ʻai ʻana i nā pīni fava waiwai waiwai me nā ʻōuli o ka anemia.

Pono ka hao i mea e hana ai ka hemoglobin, ka protein i hiki ai i kou mau ʻulaʻula koko e lawe i ka oxygen ma loko o kou kino. Hiki i kahi hemahema hao ke alakaʻi i ka anemia, ʻike ʻia e ka māluhiluhi, nāwaliwali, ʻōpule a me ka hanu liʻiliʻi (24,).

Hoʻokahi o ka noiʻi ʻana ma 200 mau wahine ʻōpio i ʻike i ka poʻe nāna i hōʻike i ka lawa ʻole o ka ʻai o ka hao i ka hao he ʻeono mau manawa i loaʻa ka anemia ke hoʻohālikelike ʻia me ka poʻe me ka lawa o ka ʻai.

ʻO ka ʻai mau ʻana i nā pīni fava a me nā mea kanu mea waiwai hao e hoʻonui i nā pae hao o ke koko a hoʻomaikaʻi i nā hōʻailona anemia ().

Eia nō naʻe, loaʻa i nā pīni fava kahi ʻano o ka hao i ʻoi aku ka maikaʻi i ka lāʻau C mai nā meaʻai, e like me nā hua citrus a i ʻole nā ​​pepa bele ().

Eia kekahi, ʻaʻole koi ʻia nā pīni fava no ka poʻe me ka maʻi maʻi kūpuna glucose-6-phosphate dehydrogenase, no ka mea ke ʻai nei kēia mau pi i alakaʻi ʻia i kahi ʻano o ke kahe koko i kapa ʻia hemolytic anemia (29,).

ʻO ka ʻai mau ʻana o nā pīni fava ke kōkua i ka hoʻonui i nā pae hao o ke koko a hoʻomaikaʻi i nā ʻōuli o ka anemia i nā hopena mai ka lawa ʻole o ka lawe hao.

7. Hiki ke hoʻomaikaʻi i ke kahe koko kiʻekiʻe

Nui nā huaʻona Fava i nā meaola e hiki ai ke hoʻomaikaʻi i ke olakino puʻuwai.

Eia kekahi, loaʻa iā lākou ka magnesium a me ka potassium e hoʻomaha ai i nā kīʻaha koko a pale i ke kiʻekiʻe o ke koko ().

Ua hōʻike ʻia kekahi mau noiʻi e pili ana ka Dieteta Approach to Stop Hypertension (DASH) Diet, kahi ʻano ʻai e paipai i nā meaʻai i loko o ka potassium a me ka magnesium, e kōkua i ka hoʻēmi ʻana i ke koko kiʻekiʻe (,,).

Hoʻohui ʻia, ua loaʻa kahi makahiki he 10 mau makahiki ma ka wahine 28,349 i loaʻa i ka poʻe me kaʻai nui loa o ka magnesium e hoʻomohala i ke kahe o ke koko kiʻekiʻe ma mua o nā mea me nā haʻahaʻa haʻahaʻa o kēia mineral ().

Ma muli o kēia noiʻi, ʻo ka ʻai ʻana i ka papaʻai i piha i nā pī fava a me nā meaʻai ʻē aʻe i waiwai i ka magnesium a me ka potassium e hoʻohaʻahaʻa ai i ke kahe o ke koko a hoʻomaikaʻi i ke olakino puʻuwai.

Hāpai ʻia nā pīni Fava me ka magnesium a me ka potassium e hiki ke kōkua i ka hoʻomaha ʻana i nā kīʻaha koko a hoʻemi i ke kiʻekiʻe o ke koko.

8. Mei Kokua Kaumaha Lilo

Maikaʻi paha nā pīni Fava no kou pūhaka.

Hāʻawi kahi kīʻaha hoʻokahi (170-gram) o nā pīni fava i ka 13 gram o ka protein a me 9 gram o ka fiber - ma 187 wale nō calories (3).

ʻO kahi papaʻai waiwai i ka protein a me ka fiber e hoʻomaikaʻi ai i ka naʻau o ka piha, a ʻo ia ka hopena i ka loaʻa ʻana o ka calorie haʻahaʻa a me ka pohō kaumaha (,).

ʻO kahi haʻawina liʻiliʻi i 19 mau mākua i ʻike i ka papaʻai me 30% o nā calorie mai ka protein i hoʻonui i nā manaʻo piha a hoʻemi i ka loaʻa ʻana o ka calorie i kēlā me kēia lā e 441 calories ma ka awelika, hoʻohālikelike ʻia i ka papaʻai me ka helu like o nā calorie akā 15% wale nō mai ka protein () .

ʻO kahi makahiki ʻehā mau makahiki i aʻo ʻia i ka 522 mau kānaka i ʻike i ka poʻe i ʻai i ka ʻai nui-fiber me ka ʻoi aku ma mua o 15 gram o ka puluniu no 1,000 mau calorie i lilo ma mua o ʻelima paona (2.4 kg) ma mua o ka poʻe i ʻai i ka papaʻai me ka liʻiliʻi o ka fiber ().

No laila, ʻo ka hoʻohui ʻana i nā pīni fava protein a waiwai i kāu papaʻai hiki ke kōkua iā ʻoe e hōʻea i kāu mau pahuhopu kaumaha.

ʻO ka ʻai ʻana i nā meaʻai i waiwai i ka protein a me ka fiber - e like me nā pī fava - hiki ke kōkua iā ʻoe e lilo i ka paona a hoʻopau i ka hapa nui o nā calori i ka nui.

9. Hiki ke kōkua iā Cholesterol lalo

Hiki ke hoʻoheheʻe ʻia ka hapa nui o nā fiber i nā pī fava a kōkua paha i ka hoʻohaʻahaʻa i nā pae kolesterol.

Hiki i ka fiber soluble ke hāpai i ka neʻe ʻana o ka ʻōpū maikaʻi ma ke omo ʻana i ka wai i loko o kou ʻōpū, e hana ana i kahi mea like me ka gel a hoʻoluʻolu i kāu pahu ().

Hiki iā ia ke hoʻopaʻa iā ia a hemo i ka cholesterol mai kou kino. I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau noiʻi e hiki i ke fiber soluble ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol i loko o nā mākua olakino a me nā mea me nā pae kiʻekiʻe (,).

Ua aʻo ʻia he ʻekolu mahina i loko o 53 mau mākua olakino olakino ka poʻe i ʻai i ʻelua mau gram o ka fiber soluble i kēlā me kēia lā e hoʻoliʻiliʻi he 12.8% o ka LDL kolokolo "ʻino", ʻoiai ʻo ka hui i ʻai i ka liʻiliʻi liʻiliʻi ʻaʻole i loaʻa nā loli nui i kā lākou LDL. pae ().

Hoʻohui ʻia, he loiloi o 10 mau noiʻi e nānā ana i ka hopena o nā legume momona i ka pae kolesterol i loaʻa i nā papaʻai i hoʻopili ʻia i kēia ʻano meaʻai me ka hoʻohaʻahaʻa haʻahaʻa i ka nui a me nā "maikaʻi" LDL kolesterol pae ().

Inā ʻoe e hoʻāʻo nei e hoʻomaikaʻi i kāu mau pae kolesterol, pono ka hoʻonui ʻana i nā pī fava i kāu papaʻai.

He kiʻekiʻe nā pī Fava i loko o ka fiber hiki ke hiki ke hoʻopaʻa a lawe aku i ka cholesterol mai kou kino. Ua hōʻike ʻia kēia ʻano fiber i mea e hoʻohaʻahaʻa ai i ke kiʻekiʻe o ke kolesterol.

10. Hiki ke maʻalahi a maʻalahi hoʻi e hoʻohui i kāu papaʻai

Hiki i nā pīni Fava kahi mea ʻono maikaʻi i nā meaʻai a me nā meaʻai māmā.

E hoʻomākaukau ai iā lākou, e hoʻomaka me ka hemo ʻana i kā lākou mau ʻai ʻōmaʻomaʻo inedible. Ma hope, e hoʻolapalapa i nā pī no 30 kekona ma mua o ka hoʻoili ʻana iā lākou i kahi pola me ka wai hau. E palupalu kēia i ka uhi ʻana o ka waxy i waho, e maʻalahi ai ke ʻili.

Hiki ke mahu i nā pīni fava peeled a hoʻolei ʻia i loko o ka aila ʻoliva a me nā mea ʻono e ʻai ai a i ʻole, a wāwahi ʻia paha e ʻai ʻia ma luna o ka berena a i ʻole nā ​​kīʻaha ʻē aʻe.

E hoʻomoʻa i nā pī fava, e hoʻolapalapa iā lākou no 30 mau minuke, hoʻokahe iā lākou a laila hoʻohui i ka aila ʻoliva a me nā mea ʻono. E hohola i nā pīni ma ka pepa bakena a hoʻomoʻa no kekahi mau minuke 30 ma 375 ℉ (190 ℃).

Hiki ke hoʻohui i nā pī fava kuke i nā salakeke, nā laiki, risottos, nā pāpaina, nā hupa a me nā pizza.

Pono e hemo i nā pī Fava mai kā lākou mau hua ʻai a me nā uhi waho ma mua o ka ʻai ʻana. Hiki ke hoʻohui ʻia i nā pī fava i hoʻomoʻa ʻia a i hoʻomoʻa ʻia i nā ʻano meaʻai like ʻole a me nā meaʻai māmā.

Ka Laina Lalo

Hāpai ʻia nā pīni Fava me nā mea momona a hāʻawi paha i nā pono olakino maikaʻi.

ʻO ka ʻai ʻana i kēia mau pi i loaʻa mau nā pōmaikaʻi no nā ʻōuli o ka maʻi o Parkinson, kōkua i ka pale ʻana i nā kīnā hānau, hoʻonui i ka pale, kōkua i ka pohō kaumaha a hoʻohaʻahaʻa i nā pae kolesterol a me nā kaomi koko.

Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana a ʻoi aku ka nui o nā noiʻi e pili ana i nā hopena o nā pī fava i ke olakino kanaka.

Eia nō naʻe, he hoʻohui maikaʻi a maikaʻi hoʻi lākou i ka papaʻai olakino, kaulike.