ʻO nā pīni 9 olakino maikaʻi loa hiki iā ʻoe ke ʻai

Anter

• 1. ʻO Chickpeas
• 2. Nā Lētē
• 3. Nā pī
• 4. Nā Piʻi Piʻi
• 5. Nā Piʻi ʻEleʻele
• 6. ʻĀpana kope
• 7. Pinto Beans
• 8. Nā Pahu Moana
• 9. Piʻi
• Ka Laina Lalo

ʻO nā pīni a me nā legume nā hua a hua paha o kahi ʻohana o nā mea kanu i kapa ʻia Fabaceae. ʻAi ʻia lākou a puni ka honua a kahi waiwai o nā fiber a me nā huaora B.

ʻO lākou kekahi he mea pani hou no kaʻiʻo ma ke ʻano he kumu protein protein.

Loaʻa i nā pīni a me nā legume kekahi mau pono olakino, e like me ka hoʻēmi ʻana i ka cholesterol, ka hoʻēmi ʻana i nā kiʻekiʻe o ke kō a me ka hoʻonui ʻana i nā bacteria momona.

Eia he eiwa o nā pīni healthiest a me nā legume hiki iā ʻoe ke ʻai, a no ke aha maikaʻi ia iā ʻoe.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. ʻO Chickpeas

ʻIke pū ʻia hoʻi me nā pīni garbanzo, ʻo kahi moa kahi kumu nui o ka fiber a me ka protein.

Ua hōʻike ʻia nā noiʻi ʻepekema he hiki i nā pīni a me nā legume e like me nā pīpī ke kōkua i ka hoʻēmi ʻana i ke kaupaona, nā mea pilikia no ka maʻi puʻuwai a me ka hopena paha o ka maʻi ʻaʻai, ʻoiai ke pani lākou i ka ʻulaʻula i ka papaʻai (,,,).

Hoʻokahi kīʻaha (164 gram) o nā moa moa i kiki ʻia (6):

• Kalepona: 269
• Kumuʻiʻo: 14.5 gram
• Puluniu: 12.5 gram
• Folate (wikamina B9): 71% o ka RDI
• Manganese: 84% o ka RDI
• Keleawe: 29% o ka RDI
• Hao: 26% o ka RDI

ʻOi aku ka maikaʻi o ka Chickpeas i ka hōʻemi ʻana i ke kō kō a me ka hoʻonui ʻana i ka noʻonoʻo o ka insulin ke hoʻohālikelike ʻia me nā meaʻai momona kiʻekiʻe ().

I loko o kahi noiʻi o 19 mau wahine, ʻo ka poʻe i ʻai i ka pāʻina he 1.7 auneke (50 gram) o nā pipi i hoʻohaʻahaʻa nui i ke kō a me nā kiʻekiʻe o ka insulin ma mua o ka poʻe i ʻai i ka nui o ka berena keʻokeʻo a i ʻole nā ​​meaʻai i loaʻa i ka palaoa ().

Pēlā nō, ua hōʻike ʻia kahi noiʻi ʻē aʻe o 45 mau kānaka i ka ʻai ʻana he 26 auneki (728 gram) o nā pipi i kēlā me kēia pule no 12 mau pule e hoʻoliʻiliʻi loa i nā pae o ka insulin ().

Hiki i ka ʻai ʻana i nā pīpī ke hoʻomaikaʻi i nā pae kolesterol.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i hiki i nā pīpī ke hoʻēmi i ka nui o ke kōkōlō a me ka "ʻino" low-density-lipoprotein (LDL) kolesterol, a he mau pilikia ia no ka maʻi puʻuwai (,).

ʻO kou ʻōpū a me nā koʻohune maikaʻi i loko ona he kuleana nui i nā ʻano he nui o kou olakino, no laila ʻo ka ʻai ʻana i nā meaʻai i loaʻa ka pulina aloha aloha maikaʻi loa.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i nā papaʻai i loko o nā hānai i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka ʻōpū a hoʻemi i ka helu o nā bacteria maikaʻi ʻole i loko o nā ʻōpū (,).

E ʻike i kahi koho o nā pepelu ma ka pūnaewele.

Hōʻuluʻulu ManaʻoʻO Chickpeas kahi kumu nui o ka fiber a me ka folate, a haʻahaʻa pū kekahi lākou i nā calories. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ke kō kō, hoʻoliʻiliʻi i ke kō o ke kō a hoʻomaikaʻi i ke olakino ʻōpū.

2. Nā Lētē

ʻO ka Lentil kahi kumu waiwai nui o ka protein vegetarian a hiki ke lilo i mea hoʻohui i nā kopa a me nā ipu. Loaʻa paha iā lākou kekahi mau pono olakino (14).

Hoʻokahi kīʻaha (198 gram) o nā līlī i kuke ʻia i loko o kahi (15):

• Kalepona: 230
• Kumuʻiʻo: 17.9 gram
• Puluniu: 15.6 gram
• Folate (wikamina B9): 90% o ka RDI
• Manganese: 49% o ka RDI
• Keleawe: 29% o ka RDI
• Thiamine (wikamina B1): 22% o ka RDI

E like me nā pipi, hiki i nā lentil ke kōkua i ka hōʻemi ʻana i ke kō kō i ka hoʻohālikelike ʻia i nā meaʻai ʻē aʻe.

I loko o kahi noiʻi o 24 mau kāne, ʻo ka poʻe i hāʻawi ʻia i ka pasta a me ka kōmato kōpala i loko o ka palaoa i ʻai liʻiliʻi loa i ka wā o ka pāʻinaʻai a me ke kō i ke kō o ke koko ma mua o ka poʻe i ʻai i ka pāʻina like me ka ʻole o ka lihi ().

ʻO kahi noiʻi ʻē aʻe ma mua o 3,000 mau kānaka i ʻike ʻo ka poʻe me ka nui o ka lawe ʻana i ka līlī a me nā legume ʻē aʻe i loaʻa ka helu haʻahaʻa o ka maʻi kō ().

ʻO kēia mau pōmaikaʻi ma muli o nā hopena a ka lentil i loaʻa i ka ʻōpū.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka pono o ka lentil i ke olakino ʻōpū ma o ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū a hoʻolohi i ka helu e ninini ʻia ai ka ʻōpū, hiki ke kōkua i ka digestion a pale i nā spike i ke kō kō (().

ʻO ka hope loa, hiki i ka lentil sprouts ke kōkua i ke olakino puʻuwai ma o ka hōʻemi ʻana i ka "maikaʻi" LDL kolesterol a hoʻonui i ka "maikaʻi" HDL kolesterol ().

Kūʻai nā lentil ma ka pūnaewele.

Hōʻuluʻulu ManaʻoʻO ka Lentil kahi kumu waiwai nui o nā protein vegetarian a hoʻemi paha i ke kiʻekiʻe o ke kō i ke hoʻohālikelike ʻia me kekahi mau meaʻai ʻē aʻe i kiʻekiʻe i nā carbohydrates.

3. Nā pī

ʻO ka peas kekahi ʻano legume, a aia kekahi mau ʻano like ʻole.

Hoʻokahi kīʻaha (160 gram) o nā pī i kuke ʻia i loko o kahi (21):

• Kalepona: 125
• Kumuʻiʻo: 8.2 gram
• Puluniu: 8.8 gram
• Folate (wikamina B9): 24% o ka RDI
• Manganese: 22% o ka RDI
• ʻO Vitamin K: 48% o ka RDI
• Thiamine (wikamina B1): 30% o ka RDI

E like me nā legume ʻē aʻe, he kumu nui ka peas o ka fiber a me ka protein. Ua hōʻike ʻia ka nui o ka noiʻi ʻana i ka pea fiber a me ka protein, i hiki ke hoʻohana ʻia ma ke ʻano he hoʻopihapiha, e loaʻa ai nā pono olakino he nui.

Hoʻokahi o nā noiʻi a 23 poʻe i ʻoi kaupaona a kiʻekiʻe o ka cholesterol i ʻike ʻia ʻo ka ʻai ʻana he 1.8 auneke (50 gram) o ka palaoa pea i kēlā me kēia lā no 28 mau lā e hoʻoliʻiliʻi nui ai i ke kūpaʻa ʻana o ka insulin a me ka momona o ka ʻōpū, ke hoʻohālikelike ʻia i ka palaoa palaoa ()

Ua hōʻike ka palaoa Pea a me ka pī peʻa i nā pono like i nā noiʻi ʻē aʻe ma ka hōʻemi ʻana i ka hoʻonui ʻana o ka insulin a me ke kō i ke kō ma hope o ka pāʻina ʻana, hoʻemi ana i nā triglycerides koko a me ka hoʻonui ʻana i nā manaʻo o ka piha (,,).

Ma muli o ka hānai ʻana o ka fiber i nā koʻohune olakino i loko o kou ʻōpū, hoʻomaikaʻi pū ka pea hua i ke olakino ʻōpū. Ua hōʻike ʻia kahi noiʻi e hiki ke hoʻonui i ka pinepine o ka noho ma ka poʻe ʻelemākule a hōʻemi i kā lākou hoʻohana ʻana i nā laxatives ().

Hiki ke kōkua i ka ulu ʻana o nā koʻohune olakino i loko o nā ʻōpū, e like me Lactobacilli a ʻO Bifidobacteria. Hoʻopuka kēia mau koʻohune i nā waikawa momona momona liʻiliʻi, i kōkua i ka hoʻoholomua i ke olakino ʻōpū.

Kūʻai no ka pī ma aneʻi.

Hōʻuluʻulu ManaʻoʻO ka peas kahi kumu nui o ka fiber a me ka protein, kahi e kōkua ai e hōʻemi i ke kō a me ke kūpaʻa o ka insulin. Kākoʻo ka fiber Pea a me ka protein i kahi ʻōpū maikaʻi, pū kekahi.

4. Nā Piʻi Piʻi

ʻO nā pīni kidney kekahi o nā pīni i hoʻopau mau ʻia, a ʻai pinepine ʻia me ka laiki. Loaʻa iā lākou he mau pono olakino.

Hoʻokahi kīʻaha (256 gram) o nā pīni kuke kuke i kuke ʻia (28):

• Kalepona: 215
• Kumuʻiʻo: 13.4 gram
• Puluniu: 13.6 gram
• Folate (wikamina B9): 23% o ka RDI
• Manganese: 22% o ka RDI
• Thiamine (wikamina B1): 20% o ka RDI
• Keleawe: 17% o ka RDI
• Hao: 17% o ka RDI

ʻO nā meaʻai e kiʻekiʻe ana i ka fiber, e like me nā pīniʻaʻa, hiki ke kōkua i ka lohi o ka lawe ʻana o ke kō i loko o ke koko a no laila e hōʻemi i nā pae kō kō.

ʻO kahi noiʻi o 17 poʻe me ka maʻi diabetes type 2 ua ʻike ʻo ka ʻai ʻana i nā pīni kīʻaha me ka laiki i hoʻoliʻiliʻi nui i ka piko o ke kō kō ma hope o ka pāʻina, hoʻohālikelike ʻia me ka laiki hoʻokahi ().

Me ke kō kiʻekiʻe o ke kō, ʻo ka loaʻa ʻana o ke kaupaona kahi mea pilikia no ka maʻi diabetes a me ka maʻi metabolik, akā hiki i nā pīni kidney ke hoʻemi i kēia mau pilikia.

Ua hōʻike ʻia kahi noiʻi e hiki i kahi ʻāpana mai nā pīni kōkō keʻokeʻo ke kōkua i ka hōʻemi ʻana i ke kaumaha o ke kino a me ka momona ().

He kanakolu a ʻoi paha nā kāne a me nā wahine i lawe pono i ka waihona no 30 mau lā i nalowale i ka awelika o 5.5 paona (2.5 kg) ʻoi aku ke kaupaona a ʻoi aku ka nui o nā momona a me nā pūhaka ma mua o ka poʻe i lawe i kahi placebo.

Kūʻai i nā piʻa hakuʻala ma ka pūnaewele.

Hōʻuluʻulu ManaʻoLoaʻa i nā pīni kīhāpai nā nui o ka fiber a kōkua paha i ka hōʻemi i ka piʻi ʻana o ke kō kō i kū ma hope o ka pāʻina ʻana.

5. Nā Piʻi ʻEleʻele

E like me nā pīni ʻē aʻe, he kumu maikaʻi loa ka pīni ʻeleʻele i ka fiber, protein a me folate. He meaʻai nui lākou ma Central a me ʻAmelika Hema.

Hoʻokahi kīʻaha (172 gram) o nā pīni ʻeleʻele i kuke ʻia i loaʻa (31):

• Kalepona: 227
• Kumuʻiʻo: 15.2 gram
• Puluniu: 15 gram
• Folate (wikamina B9): 64% o ka RDI
• Manganese: 38% o ka RDI
• Makanekiuma: 30% o ka RDI
• Thiamine (wikamina B1): 28% o ka RDI
• Hao: 20% o ka RDI

Hiki paha i nā pīniʻeleʻele ke kōkua i ka hoʻohaʻahaʻa ʻana i ka spike i ke kō kō e kū ana ma hope o ka ʻai ʻana i kahi pāʻina, a he mea ia e kōkua ai i ka hōʻemi ʻana i ka pilikia o ka maʻi kō a me ka loaʻa ʻana o ke kaupaona

ʻO kēia hopena maikaʻi ma muli o ka loaʻa ʻana o nā pīni ʻeleʻele i kahi papa kuhikuhi glycemic haʻahaʻa i hoʻohālikelike ʻia i nā meaʻai he nui-carbohydrate kiʻekiʻe. ʻO kēia ke kumu o ka piʻi iki o ke kō kō ma hope o ka pāʻina ʻana.

Ua hōʻike ʻia kekahi mau noiʻi inā ʻai ka poʻe i nā pīni ʻeleʻele me ka laiki, hiki i nā pīni ke hōʻemi i kēia piʻi ʻana o ke kō kō i ka hoʻohālikelike ʻia o ka poʻe i ka raiki wale nō. Hoʻokumu pū nā pīni ʻeleʻele i ke kō kō kō i lalo o ka berena (,).

Kūʻai no nā pīni ʻeleʻele ma ka pūnaewele.

Hōʻuluʻulu ManaʻoKūpono nā pīni ʻeleʻele i ka hoʻēmi ʻana i ka piʻi ʻana o ke kō kō ma hope o ka pāʻina ke hoʻohālikelike ʻia i nā meaʻai ʻāpika kiʻekiʻe, e like me ka laiki a me ka berena

6. ʻĀpana kope

Hoʻopau pinepine ʻia nā soya ma Asia ma nā ʻano like ʻole, e like me ka tofu. Loaʻa iā lākou nā pono olakino ʻokoʻa.

Hoʻokahi kīʻaha (172 gram) o nā soybe i kuke ʻia i loaʻa (34):

• Kalepona: 298
• Kumuʻiʻo: 28.6 gram
• Puluniu: 10.3 gram
• Manganese: 71% o ka RDI
• Hao: 49% o ka RDI
• Phosphorous: 42% o ka RDI
• ʻO Vitamin K: 41% o ka RDI
• Riboflavin (wikamina B2): 29% o ka RDI
• Folate (wikamina B9): 23% o ka RDI

Ma waho aʻe o kēia mau meaola, loaʻa i nā soybeans nā pae kiʻekiʻe o nā antioxidants i kapa ʻia ʻo isoflavones, nā kuleana no ka nui o ko lākou olakino olakino.

Nui nā hōʻike e hōʻike ana e pili ana ka ʻai ʻana i ka soybeans a me kā lākou isoflavones me ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai.

Eia nō naʻe, he nui ka nānā ʻana o kēia mau haʻawina, ʻo ia hoʻi ʻaʻole i kāohi ʻia nā papaʻai a nā mea komo, no laila aia kekahi mau kumu ʻē aʻe e hoʻopili i ka makaʻu o ka maʻi ʻaʻai.

ʻO kahi noiʻi nui i hoʻohui i nā hopena o 21 mau noiʻi ʻē aʻe i ʻike ʻia e pili ana ka ʻai ʻana i nā soya kiʻekiʻe me kahi 15% haʻahaʻa o ka ʻōpū a me nā maʻi maʻi gastrointestinal. Ua kūleʻa nui ka Soybeans i nā wahine ().

Ua ʻike ʻia kekahi noiʻi ʻē aʻe i nā hopena like o ka soya ma ka maʻi ʻaʻai umauma. Eia naʻe, ua liʻiliʻi ka hopena o kēia a ʻaʻole maopopo nā hualoaʻa ().

ʻO ka hapa nui o kēia mau pōmaikaʻi ma muli o ka ʻoiaʻiʻo o ka isoflavones soy he phytoestrogens. ʻO kēia ka mea hiki iā lākou ke mimic i ka hopena o ka estrogen i loko o ke kino, kahi e emi ai i ka wā menopause.

Ua ʻike ʻia kahi noiʻi nui o nā wahine postmenopausal 403 i ka lawe ʻana i ka isoflavones soy no ʻelua mau makahiki, me ka calcium a me ka wikamina D, ua hoʻēmi nui i ka nalo ʻana o ka iwi iwi i kū i ka wā o ka menopause ().

Hiki ke kōkua i ka protein soya a me nā soy phytoestrogens e hōʻemi i nā kumu pilikia no ka maʻi puʻuwai, e like me ke kahe o ke koko a me ke kō kolesterol (,).

Eia kahi koho o nā soybeans e hoʻāʻo.

Hōʻuluʻulu ManaʻoHiki i nā Soybeans a me nā antioxidants i loko o lākou ke kōkua i ka hōʻemi ʻana i ka hopena o kekahi mau maʻi maʻi maʻi, hoʻemi i nā mea pilikia no ka maʻi puʻuwai a hoʻēmi i ka nalo ʻana o ka iwi menopausal.

7. Pinto Beans

Kūleʻa nā pīni pinto ma Mekiko. ʻAi pinepine ʻia lākou e like me nā pīni holoʻokoʻa, a i palu ʻia a palai ʻia.

Hoʻokahi kīʻaha (171 gram) o nā pīni pinto i kuke ʻia i loko o kahi (40):

• Kalepona: 245
• Kumuʻiʻo: 15.4 gram
• Puluniu: 15.4 gram
• Folate (wikamina B9): 74% o ka RDI
• Manganese: 39% o ka RDI
• Keleawe: 29% o ka RDI
• Thiamine (wikamina B1): 22% o ka RDI

Hiki i nā pīni Pinto ke kōkua i ka hoʻēmi ʻana i ke kō o ke kō.

Ua ʻike ʻia kahi noiʻi o 16 mau kānaka e ʻai ana i ka ʻeke 1/2 o nā pīni pinto i kēlā me kēia lā no ʻewalu mau pule e hoʻoliʻiliʻi loa i ka nui o nā kolukoleta a me nā "ʻino" LDL cholesterol i ke koko ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe hiki i nā pīni pinto ke hoʻemi i ka LDL cholesterol a me ka hoʻonui ʻana i ka hana ʻana o propionate, kahi waikawa momona momona i hana ʻia e ka bacteria bacteria. Maikaʻi ʻo Propionate no ke olakino ʻōpū ().

E like me nā pīni ʻē aʻe, hiki i nā pi pinto ke hōʻemi i ka piʻi ʻana o ke kō kō i kū ma hope o ka ʻai ʻana i kahi pāʻina ().

Kūʻai i nā piʻa pinto ma aneʻi.

Hōʻuluʻulu ManaʻoHiki i nā pīni Pinto ke kōkua i ka hōʻemi ʻana i ke kōpaʻa o ke kō, ke kō a me ka mālama ʻana i ke olakino ʻōpū. Hiki iā lākou ke ʻai a holoi ʻia a palu paha.

8. Nā Pahu Moana

ʻO nā pīni Navy, i ʻike ʻia ʻo nā pīni haricot, kahi kumu nui o ka fiber, nā huaʻai B a me nā minelala.

Hoʻokahi kīʻaha (182 gram) o nā pīni navy i kuke ʻia i loaʻa (43):

• Kalepona: 255
• Kumuʻiʻo: 15.0 gram
• Puluniu: 19.1 gram
• Folate (wikamina B9): 64% o ka RDI
• Manganese: 48% o ka RDI
• Thiamine (wikamina B1): 29% o ka RDI
• Makanekiuma: 24% o ka RDI
• Hao: 24% o ka RDI

ʻIke ʻia nā pīni Navy e kōkua i ka hōʻemi ʻana i nā ʻōuli o ka metabolic syndrome, ma muli paha o kā lākou kiʻekiʻe kiʻekiʻe o ka fiber.

Ua ʻike ʻia kahi noiʻi hoihoi o nā keiki he 38 i loaʻa i ke kōkōkō koko kolokole i ka poʻe i ʻai i ka muffin a i ʻole ka paheʻe e piha ana ka 17.5 gram o ka navy bean pauka i kēlā me kēia lā no ʻehā pule he kiʻekiʻe ko lākou kiʻekiʻe o ka HDL kolesterol ().

Ua loaʻa nā hopena like i nā mākua.

Ua ʻike ʻia kahi noiʻi ʻana i nā mākua kaumaha a momona hoʻi i ka ʻai ʻana i 5 mau kīʻaha (910 gram) o nā piʻo navy a me nā legume ʻē aʻe i kēlā me kēia pule e like me ke aʻo ʻana me ka papaʻai no ka hoʻēmi ʻana i ke anapuni o ka pūhaka, ke kō a me ke kaomi koko ().

Ua ʻike nā haʻawina liʻiliʻi ʻē aʻe i nā hopena maikaʻi like ().

Kūʻai no nā pīni moku ma ka pūnaewele.

Hōʻuluʻulu ManaʻoLoaʻa i nā piʻo Navy ka nui o ka fiber a hiki paha ke kōkua i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi metabolic. Loaʻa iā lākou kekahi mau mea momona nui.

9. Piʻi

ʻO ka mea e mahalo ai, he mau legume ka peanuts, kahi e hoʻokaʻawale ai iā lākou mai ka nui o nā ʻano hua ʻano ʻē aʻe.

ʻO kahi pīpī kahi kumu maikaʻi o nā momona monounsaturated, nā momona polyunsaturated, protein a me nā huaora B.

Hoʻokahi hapalua kīʻaha (73 gram) o ka peanuts i loaʻa (47):

• Kalepona: 427
• Kumuʻiʻo: 17.3 gram
• Puluniu: 5.9 gram
• ʻO ka momona momona: 5 gram
• Manganese: 76% o ka RDI
• Niacin: 50% o ka RDI
• Makanekiuma: 32% o ka RDI
• Folate (wikamina B9): 27% o ka RDI
• Wikamina E: 25% o ka RDI
• Thiamine (wikamina B1): 22% o ka RDI

Ma muli o kā lākou ʻike kiʻekiʻe o nā momona momona monounsaturated, hiki i ka peanuts ke loaʻa i nā pono olakino ke hoʻololi lākou i kekahi mau mea ʻē aʻe o ka papaʻai.

Ua ʻike kekahi mau noiʻi nānā nui i ka pili ʻana o ka ʻai ʻana i ka pī me ka haʻahaʻa o ka make mai nā kumu like ʻole, e like me ka maʻi puʻuwai, ka hahau ʻana, ka maʻi ʻaʻai a me ka maʻi kō ().

ʻO ka mea e hoʻoleʻaleʻa ai, ʻaʻole like ka hopena o ka pī pīni me nā hopena maikaʻi like ().

Eia nō naʻe, he nānā wale kēia mau haʻawina, ʻo ia hoʻi ʻaʻole hiki iā lākou ke hōʻoia i ka ʻai ʻana i ka pī piʻi maoli ke kumu o ka hōʻemi ʻana o kēia mau pilikia.

Ua nānā ʻia kekahi mau noiʻi ʻē aʻe i ka hopena o ka ʻai ʻana i nā pīni i ke kōpaʻa koko (,,).

Hoʻokahi o nā noi ʻana i nā wahine i loaʻa i ke koko kiʻekiʻe o ke koko ua ʻike ʻo ka poʻe i ʻai i ka pīpī ma ke ʻano he papaʻai momona momona no ʻeono mahina i loaʻa ka kolamu kolamu haʻahaʻa a hoʻohaʻahaʻa i ka "maikaʻi" LDL kolesterol ma mua o ka poʻe ma ka papa haʻahaʻa momona momona ().

Eia nō naʻe, inā ʻoluʻolu ʻoe i ka paʻakai, e kuhi i nā peanuts unsalted ma luna o nā ʻano paʻakai.

E ʻike i nā pīni ma ka pūnaewele.

Hōʻuluʻulu Manaʻo ʻO ka peanuts kahi legume. Loaʻa iā lākou i loko o nā momona momona monounsaturated olakino a maikaʻi paha no ka olakino puʻuwai.

Ka Laina Lalo

ʻO nā pīni a me nā legume kekahi o nā meaʻai i hoʻohaʻahaʻa nui ʻia ma ka honua.

ʻO lākou nā kumuwaiwai maikaʻi loa o ka fiber dietary, protein, B vitamins a me nā mea nui ʻē aʻe a me nā minelala nui.

Aia kekahi hōʻike maikaʻi e hiki iā lākou ke kōkua i ka hōʻemi ʻana i ke kō kō, hoʻomaikaʻi i nā pae kolesterol a kōkua i ka mālama ʻana i kahi ʻōpū maikaʻi.

ʻAʻole wale kēlā, akā ʻo ka ʻai ʻana i nā pī a me nā legume ma ke ʻano he kumu protein no kahi o ka ʻiʻo a ʻoluʻolu hoʻi i ka nohona.

Hoʻohui iā lākou i nā kopa, nā ʻai, a me nā salakeke, a i ʻole ʻai wale iā lākou iho no kahi ʻai vegetarian momona.