Nā Pahu Mīkini 101: Nā Meaʻai Pono a me nā Pōmaikaʻi olakino

Anter

• ʻIke kūpono
• Pūmua
• Kālika
• Nā olonā
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Kaumaha emi
• ʻO nā keu olakino ʻē aʻe o nā pīni kidney
• Hoʻonui i ke kaohi kō kō
• Kāohi ʻana i ka maʻi ʻaʻai kolona
• Nā hopena hiki ʻole
• ʻImi ʻiʻo pī
• Nā mea antinutrients i nā pīni kōpaʻa
• Flatulence a me bloating
• Ke laina lalo

ʻO nā pīni kidney kekahi ʻano o ka pī mau (Phaseolus vulgaris), kahi hua lepe no ʻAmelika Waena a me Mexico.

ʻO ka pī pi mau kahi huaʻai nui a me nā kumu waiwai nui o ka protein ma ka honua holoʻokoʻa.

Hoʻohana ʻia i nā ʻano kīʻaha kuʻuna, ʻai mau ʻia nā pīni kuni. Pāpona ka pīni kolohe a kolohe ʻole paha, akā hiki i nā pīni i hoʻomākaukau maikaʻi ʻia ke lilo i mea olakino maikaʻi o ka papaʻai kaulike ().

Hele mai lākou i nā ʻano kala like ʻole a me nā lauana, e like me keʻokeʻo, holika, ʻeleʻele, ʻulaʻula, poni, kiko, onionio, a mottled.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā piʻa puʻupaʻa.

ʻIke kūpono

Hoʻokomo nui ʻia nā pīni kidney me nā carbs a me nā fiber akā lawelawe pū ʻia me ke kumu maikaʻi o ka protein.

ʻO nā ʻoiaʻiʻo o ka pono no 3.5 auneke (100 gram) o nā pīni kīʻaha i hoʻolapalapa ʻia:

• Kalepona: 127
• Wai: 67%
• Kumuʻiʻo: 8.7 gram
• Kāpena: 22.8 gram
• Kō: 0.3 gram
• Puluniu: 6.4 gram
• Momona: 0,5 gram

Pūmua

Waiwai nā pīni i loko o ka protein.

ʻAi wale he 3.5 auneke (100 kalama) o nā pīni kupa i hoʻolapalapa ʻia e haʻaheo kokoke i 9 gram o ka protein, e helu ana no 27% o ka nui o ka ʻike calorie ().

ʻOiai ʻoi aku ka haʻahaʻa o ka protein o ka bean protein ma mua o ka protein o nā holoholona, ​​ʻo ka pīni kahi koho kūpono no nā poʻe he nui.

ʻO ka ʻoiaʻiʻo, ʻo nā pīni kekahi kumu waiwai waiwai nui o ka protein, i kekahi manawa i kapa ʻia ʻo "ʻiʻo kanaka ʻilihuna" (3).

ʻO ka protein i aʻo nui ʻia i nā pīni kīʻaha ʻo ia ka phaseolin, a he kumu ia e hopena ai i ka hopena o ka maʻi i kekahi mau kānaka

Aia i loko o nā pīni kīhāpai nā protein ʻē aʻe e like me nā haʻiʻōlelo a me nā mea hoʻohiwahiwa protease (6).

Kālika

Hoʻokomo nui ʻia nā pīni hakuʻala i nā carbs starchy, kahi helu no 72% o ka nui o ka ʻike calorie ().

Hana ʻia ka starch i nā kaulahao lōʻihi o ka glucose ma ke ʻano o ka amylose a me ka amylopectin (3).

Loaʻa i nā piʻa kahi mahele kiʻekiʻe o amylose (30-40%) i ka hoʻohālikelike ʻia me nā kumuwaiwai dietary starch. ʻAʻole hiki ke ʻai ʻia ʻo Amylose e like me amylopectin (,).

No kēia kumu, ʻo ka starch bean kahi carb hoʻokuʻu hoʻokuʻu lohi. ʻOi aku ka lōʻihi o ka digestion, a kumu ia i ka piʻi haʻahaʻa a me ka lohi o ke kō i ke kō ma mua o nā starches ʻē aʻe, e hoʻohana pono ana i nā pīni kīhāpai no ka poʻe me ka maʻi diabetes 2.

Kūlana haʻahaʻa loa nā pīni kidney ma ka papa kuhikuhi glycemic (GI), kahi ana o ka hopena o nā meaʻai i kou piʻi ʻana i ke kō kō ma hope o ka pāʻina ().

ʻO ka ʻoiaʻiʻo, ʻoi aku ka hopena o ka hopena o ka starch bean i ke kaulike kō kō ma mua o ka nui o nā meaʻai mea ʻāpana kiʻekiʻe (,).

Nā olonā

Nui ka pīni i nā olonā.

Loaʻa iā lākou ka nui o ka starch kūpale, a he mea nui paha ia i ka hoʻokele kaumaha ().

Hāʻawi pū nā pīni kidney i nā olonā hiki ʻole ke ʻike ʻia ma ke ʻano he alpha-galactosides, i kumu e loaʻa ai ka palahī a me ka palahalaha i kekahi poʻe (,).

Hana ke kūpale kūpale a me nā alpha-galactosides ma ke ʻano he prebiotics. Holo nā Prebiotics ma o kāu ala digestive a hiki i kou kolona, ​​kahi e hānai ʻia ai e nā bacteria maikaʻi, ().

ʻO ka fermentation o kēia mau fibre olakino ka hopena o ke hoʻokumu ʻana i nā waikawa momona momona (SCFAs), e like me ka butyrate, acetate, a me propionate, kahi e hoʻomaikaʻi ai i ke olakino kolona a hōʻemi i kou makaʻi o ka maʻi ʻaʻai kolona (,,).

ʻO nā pīni hakuʻala kekahi o nā kumu waiwai maikaʻi loa o ka protein-based protein. He waiwai lākou i nā olonā olakino, kahi e hoʻohaʻahaʻa ai i nā kō kō a hoʻonui i ke olakino kolon.

Nā wikamina a me nā minelala

Nui ka waiwai o nā pīni kidney ma nā ʻano wikamina a me nā minelala, me (,,,).

• ʻO Molibdenum. Kiʻekiʻena pīni i loko o ka molybdenum, kahi kumumea kumumea i loaʻa i nā ʻanoʻano, nā hua, a me nā legume.
• Folate. ʻIke pū ʻia me ka folic acid a i ʻole ka wikamina B9, manaʻo nui ʻia ka folate i ka wā hāpai.
• Mea hao. He nui nā hana nui a ko kēia mineral pono i kou kino. Hoʻomaʻemaʻe maikaʻi ʻole ʻia ka hao mai nā pīni ma muli o kā lākou ʻike phytate.
• Keleawe. ʻO kēia kumuwaiwai antioxidant he haʻahaʻa haʻahaʻa ia i ka papa komohana. Ma waho aʻe o nā pī, nā kumuʻai maikaʻi loa o ke keleawe nā ʻiʻo aʻa, nā iʻa iʻa, a me nā nati.
• Manganese. Aia kēia hui i ka hapa nui o nā meaʻai, keu hoʻi i nā hua piha, nā legum, nā hua, a me nā mea kanu.
• Pāpaʻakai. He hopena maikaʻi paha kēia nutrient pono i ke olakino puʻuwai.
• Wikamina K1. ʻIke pū ʻia hoʻi me phylloquinone, mea nui ka wikamina K1 no ka hoʻohui koko.

ʻO nā pīni kidney kahi kumu maikaʻi o nā huaora a me nā minelala, e like me molybdenum, folate, hao, keleawe, manganese, potassium, a me ka huaʻai K1.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa i nā pīni kidney nā mea kanu mea kanu bioactive, me (24,,,,).

• ʻO Isoflavones. ʻO kahi papa o nā antioxidant e kū nei i nā nui i ka soybeans, ua hoʻokaʻawale ʻia nā isoflavones e like me nā phytoestrogens ma muli o kā lākou like me ka wahine wahine wahine, estrogen.
• Nā Anthocyanins. Aia kēia ʻohana o nā antioxidant waihoʻoluʻu i ka ʻili o nā pīni kuni. ʻO ke kala o nā pīniʻulaʻula ma muli o kahi anthocyanin i ʻike ʻia ʻo pelargonidin.
• ʻO Phytohaemagglutinin. Aia kēia protein protein i loko o nā nui i nā pīni kope maka, ʻoi aku i nā ʻano ʻulaʻula. Hiki ke hoʻopau ʻia ma o ka kuke ʻana.
• ʻAikika Phytic. Loaʻa i loko o nā hua ʻai a pau, hiki ke hoʻohaʻahaʻa i kāu lawe ʻana o nā minelala like ʻole, e like me ka hao a me ka zinc. Hiki ke hoʻemi ʻia e ka pulu ʻana, kupu ʻana, a i ʻole hoʻowīwī ʻana i nā pi.
• Nā mea pale poloka. ʻO kahi papa o nā haʻiʻōlelo, i ʻike ʻia ma ke ʻano he alpha-amylase inhibitors, nā starch blockers e hōʻino a hoʻolohi paha i ka lawe ʻana o nā carbs mai kāu tract digestive akā hana ʻole ʻia e ka kuke ʻana.

Loaʻa i nā pīni kidney kekahi ʻano o nā mea kanu mea kanu bioactive. ʻO ka Phytohaemagglutinin kahi lekini lāʻau ʻona wale nō i loaʻa wale ʻia i nā pīni kope maka a i ʻole kūpono ʻole.

Kaumaha emi

ʻO ka nui o ke kaupaona ʻana a me ka momona ka nui o nā pilikia olakino, pili pū me ka hoʻonui ʻia o nā maʻi maʻi like ʻole.

Loulou kekahi mau noiʻi nānā i ka ʻai ʻana o ka bean i kahi hoʻohaʻahaʻa haʻahaʻa o ka loaʻa nui o ke kaupaona a me ka momona (,).

Ua aʻo ʻia he 2 mau mahina ma 30 mau mākua momona i ka papaʻai hoʻemi kaumaha i hōʻike ʻia i ka ʻai ʻana i nā pīni a me nā legume ʻē aʻe he 4 mau manawa i kēlā me kēia pule i alakaʻi ʻia i ka hōʻemi kaumaha nui aʻe ma mua o kahi papaʻai manu ʻole ().

Ua loaʻa kahi loiloi hou o nā noi he 11 i kekahi mau hōʻike kākoʻo akā ʻaʻole i hiki ke huki i kahi hopena paʻa ().

Hiki i nā ʻano hana like ʻole ke kōkua i nā hopena maikaʻi o nā pīni i ka pohō kaumaha. Hoʻopili kēia i nā olonā, nā protein, a me nā antinutrients.

Ma waena o nā antinutrients e aʻo ākea nui ʻia i nā pīni kīʻaha maka he mau blockers starch, kahi papa o nā protein e hoʻopōʻino a hoʻolohi paha i ka digestion a me ka absorption o nā carbs (starch) mai kāu digestive tract ().

Pākuʻi ʻia nā starch, i unuhi ʻia mai nā pīni kōkō keʻokeʻo, hōʻike i kekahi mau mea hiki ke kōkua ʻia me ke kumukanawai ((,).

Eia nō naʻe, e hoʻolapalapa mau ana no 10 mau minuke hoʻopau ʻole i nā poloka starch, hoʻopau i kā lākou hopena i nā pīni i kuke ʻia ().

Eia nō naʻe, hāʻawi nā pīni kīʻaha kuke i ka helu o nā hui hoʻohui-kaumaha-aloha, e hoʻolilo iā lākou i mea hoʻohui maikaʻi loa i ka papaʻai pohō kaumaha.

ʻOi aku nā piʻa hakuʻala me ka protein a me ka fiber a loaʻa nā protein i hiki ke hoʻoliʻiliʻi i ka digestion o nā starches (carbs), nā mea āpau e kōkua i ka pohō kaumaha.

ʻO nā keu olakino ʻē aʻe o nā pīni kidney

Ma waho aʻe o ka launa ʻana o ke kaupaona, hiki i nā pīni kidney ke loaʻa i kekahi mau keu ke pono ke kuke a hoʻomākaukau pono ʻia.

Hoʻonui i ke kaohi kō kō

I ka hala ʻana o ka manawa, hoʻonui ke kō i ke koko kiʻekiʻe i kou makaʻu i nā maʻi maʻi he nui, e like me ka maʻi puʻuwai. No laila, ke hoʻohālikelike nei i kou piʻi ʻana i ke kō kō ma hope o ka ʻai ʻana e manaʻo ʻia he pono no ke olakino.

ʻO ka waiwai i ka protein, ka fiber, a me nā kalebona hoʻokuʻu hoʻokuʻu, he maikaʻi loa ka pīni kīʻaha i ka mālama ʻana i nā pae olakino kō kō.

Loaʻa iā lākou kahi helu GI haʻahaʻa, ʻo ia hoʻi ka piʻi ʻana o ke kō i ke kō ma hope o ka ʻai ʻana he haʻahaʻa a ʻoi aku ka liʻiliʻi.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka maikaʻi o nā pīni i ka kaohi ʻana i ke kō kō ma mua o ka nui o nā kumuʻai o nā carbs (,,,,).

Hōʻike kekahi mau noiʻi nānā i ka ʻai ʻana i nā pīni a i ʻole nā ​​meaʻai glycemic haʻahaʻa e hōʻemi paha i kou maka o ka maʻi diabetes type 2,,,).

ʻO ka ʻai ʻana i nā meaʻai glycemic haʻahaʻa e hoʻomaikaʻi ai paha i ke kaohi kō kō i nā poʻe i loaʻa i ka maʻi diabetes 2 ().

ʻOiai ʻaʻohe ou ʻano kēia, ka hoʻohui ʻana i nā pī i kāu papaʻai hiki ke hoʻomaikaʻi i ke kaulike kō kō, mālama i kou olakino holoʻokoʻa, a hoʻemi i kou makaʻi i nā maʻi maʻi he nui.

Kāohi ʻana i ka maʻi ʻaʻai kolona

ʻO ke kanulau maʻi kolona kekahi ʻano maʻamau o ka maʻi ʻaʻai i ka honua holoʻokoʻa.

Loulou nā noiʻi loiloi i ka lawe ʻana i ka legume, me nā pīni, me ka hoʻemi ʻia o ka maka o ka maʻi ʻaʻai kolona (,).

Kākoʻo ʻia kēia e ka paipu hoʻowalewale a me nā holoholona (,,,).

Loaʻa i nā pīni nā ʻano huaola a me nā olonā me nā hopena anticancer hiki.

ʻO nā fiber, e like me ka starch kūpale a me nā alpha-galactosides, e hele i lalo i kāu kolone, kahi e hānai ʻia ai e nā koʻohune aloha, e hopena ana i ka hoʻokumu ʻia ʻana o SCFA ().

Hiki i nā SCFA e like me ka butyrate ke hoʻomaikaʻi i ke olakino kolona a hoʻohaʻahaʻa i kou makaʻi o ka maʻi ʻaʻai kolona (,).

ʻO kahi pīni kīʻaha kahi koho maikaʻi loa no ka poʻe me ka maʻi diabetes type 2 a me nā poʻe ʻē aʻe e makemake e hoʻopaʻa i ko lākou mau kō kō. Paipai paha lākou i ke olakino kolone a hōʻemi i kou makaʻu i ka maʻi ʻaʻai kolona.

Nā hopena hiki ʻole

ʻOiai paha he nui nā pono olakino nā pīni kīhāpai, ʻona ka pī a i ʻole i lawa pono ʻole.

Eia hou, makemake paha kekahi poʻe e kaupalena i kā lākou ʻai ʻana i nā pīni ma muli o ka bloating a me ka pā.

ʻImi ʻiʻo pī

Loaʻa i nā pīni kope maka ka nui o nā protein ʻino i kapa ʻia ʻo ka phytohaemagglutinin ().

Loaʻa ʻo Phytohaemagglutinin i nā pi he nui akā kiʻekiʻe loa i nā pīniʻulaʻula.

Ua hōʻike ʻia ka lāʻau ʻāʻī kīwī i nā holoholona ʻelua a me nā kānaka. I nā kānaka, nā ʻōuli nui e like me ka maʻi diarrhea a me ka luaʻi, i kekahi manawa e koi ana i ka haukapila (,).

ʻO ka pulu ʻana a me ke kuke ʻana i nā pī e hoʻopau ai i ka hapa nui o kēia toxin, e hoʻomākaukau pono ana i nā pīni kuni, palekana ʻole, a me nā mea momona (,).

Ma mua o ka ʻai ʻana, pono e pulu i nā pīni kidney i ka wai no 5 mau hola a hoʻolapalapa ʻia ma 212 ° F (100 ° C) no 10 mau minuke ().

Nā mea antinutrients i nā pīni kōpaʻa

ʻO nā pīni kōpaʻa maka a kuke pono ʻole i ke awa he nui nā antinutrients, ʻo ia nā mea e hōʻemi i ka waiwai nutritional e ka hōʻino ʻana i ka lawe ʻana o ka momona mai kāu kaomi digestive.

ʻOiai he mea maikaʻi paha lākou i kekahi manawa, hopohopo nui nā antinutrients i nā ʻāina kūkulu i kahi ʻai nui nā pīni.

ʻO nā antinutrients nui i nā pīni kīhāpai, (,,):

• ʻAikika Phytic. ʻO kēia pūhui, i ʻike ʻia hoʻi me ka phytate, hoʻopilikia i kou lawe ʻana i nā minelala, e like me ka hao a me ka zinc.
• Nā mea hoʻopukapuka kumuʻiʻo. ʻIke ʻia hoʻi me nā mea kāohi trypsin, kāohi kēia mau proteins i ka hana o nā ʻōpena digestive like ʻole, e hōʻino ana i ka digestion protein.
• Nā mea pale poloka. ʻO kēia mau mea, i kapa ʻia i kekahi manawa he alpha-amylase mea kāohi, hoʻopilikia i ka lawe ʻana o carbs mai kāu wahi digestive.

ʻO ka waikawa phytic, nā mea hoʻohiwahiwa protease, a me nā starch blockers a pau a i ʻole hapa hapa hoʻi i ka hana ʻole ʻia inā pulu pono ʻia nā pīni a kuke ʻia (, 56, 57).

ʻO ka Fermenting a me ka sprouting ʻana i nā pī e hoʻoliʻiliʻi i nā antinutrients, e like me ka acidic acid, ʻoi aku ka ().

Flatulence a me bloating

I kekahi mau kānaka, hiki i nā pīni ke hoʻonā i nā hopena maikaʻi ʻole, e like me ka bloating, flatulence, a me ka diarrhea ().

ʻO nā olonā ʻaʻole i kapa ʻia ʻo alpha-galactosides ke kuleana no kēia mau hopena. Pili lākou i kahi hui o nā olonā i ʻike ʻia ʻo FODMAPs, kahi e hoʻonui ai i nā ʻōuli o ka maʻi huhū huhū (IBS) (,,).

Hiki ke hoʻoneʻe hapa ʻia ʻo Alpha-galactosides e ka hoʻohaʻahaʻa ʻana a kupu ʻana i nā pī ().

Pāpona ka pī a kolohe pono ʻole ʻia a pono ʻole e hōʻalo ʻia. ʻO ka mea hou aku, loaʻa i kēia mau pī i nā antinutrients a hiki ke kumu i ka momona, ka pā, a me ka maʻi diarrhea i kekahi poʻe.

Ke laina lalo

ʻO nā pīni puʻupaʻa kahi kumu kanu maikaʻi loa o ka protein. He waiwai lākou i nā mineral, nā huaora, nā olonā, nā antioxidant, a me nā mea kanu kū hoʻokahi ʻē aʻe.

No laila, hiki i kēia mau pī ke kōkua i ka pohō kaumaha, paipai i ke olakino kolonā, a me nā pae kō kō kō.

Eia nō naʻe, pono e ʻai mau i nā pīni hakuʻala kuke maikaʻi. Pāpona ka pīni maka a kolohe ʻole paha.