He aha ka papaʻai manuahi Lectin-Free?

Anter

• He aha ka papaʻaiʻai haʻi ʻōlelo ʻole?
• Maikaʻi a maikaʻi ʻole paha nā haʻiʻōlelo iā ʻoe?
• Nā hopena weliweli paha o ka lectin
• Nā manaʻo noʻonoʻo Digestive
• Toxicity
• Hiki ke hōʻino i ka maʻi digestive
• Pono ʻoe e hoʻāʻo i kahi papaʻai manuahi lectin?
• Nā hemahema ʻaiaola
• Loaʻa ka nele o ka noiʻi ʻana i kānaka
• Kūpono paha nā hoʻopiʻi
• Nā meaʻai e ʻai ai i ka papaʻaiʻai haʻi ʻōlelo haʻi ʻole
• Nā meaʻai e hōʻalo ai i ka papaʻai haʻi ʻole lectin
• Nā papa kuhikuhi papaʻai a me nā ʻōlelo aʻoaʻo
• Ke laina lalo

ʻO nā Lectins nā protein i loaʻa nui i nā legume a me nā hua. Ke loaʻa nei ka kaulana i ka papaʻaiʻai lectin-ʻole ma muli o ka nānā pono ʻana o ka pāpāho a me nā puke ʻai e pili ana i ka mākeke.

Aia kekahi ʻano o ka haʻi ʻōlelo. Kūpono ʻole kekahi, a ʻo nā mea ʻē aʻe, e like me nā iʻa pīni, hiki ke hana i nā ʻōnaehana digestive inā ʻaʻole kuke maikaʻi.

ʻOiai ka palena o ka noiʻi ʻana e like me ka maikaʻi, hiki i nā lektine ke hoʻonāukiuki i ka digestion, ka mumū, a me nā ʻano maʻi like ʻole i kekahi poʻe.

ʻO ka hoʻopau ʻana i nā haʻiʻōlelo mai ka papaʻai pono paha e hōʻalo i kekahi mau meaʻai, a me ka hōʻoia ʻana e kuke pono ʻoe i nā poʻe ʻē aʻe.

Nānā kēia ʻatikala i nā hopena olakino o ka ʻai ʻana i nā haʻiʻōlelo, inā paha ʻoe e hoʻāʻo i kahi papaʻai manuahi lectin, a me nā meaʻai e ʻai ai a pale aku ai.

He aha ka papaʻaiʻai haʻi ʻōlelo ʻole?

ʻO ka papaʻai me ka lectin-ʻole e hoʻopili i ka hōʻemi ʻana i kāu lawe ʻana i nā lekamu a i ʻole ke kāpae ʻana iā lākou mai kāu papaʻai. ʻO kēia no kekahi poʻe me ka noʻonoʻo i ka meaʻai.

Aia nā Lectins i ka hapa nui o nā mea kanu mea kanu akā kiʻekiʻe loa i:

• nā legume, e like me nā pī, nā lihi, nā pī, nā soybeans, a me nā pī
• ʻO nā mea kanu i ka pō, e like me ka ʻōmato a me ka eggplant
• huahana waiū, me ka waiū
• nā hua, e like me ka bale, ka quinoa, a me ka laiki

He mea kapu ka papaʻai ʻole lectin a kāpae i nā meaʻai momona-ʻoiai nā mea i manaʻo ʻia he olakino.

ʻO ke kuke ʻana i nā meaʻai he nui me nā haʻi ʻōlelo ʻino, e like me nā piʻa hakuʻala, hoʻēmi nui i kā lākou ʻikepili lekinema, palekana iā lākou e ʻai. Eia nō naʻe, ke kuke ʻana i nā meaʻai ʻē aʻe, e like me ka pī, ʻaʻole hiki ke hoʻopau i kā lākou haʻi ʻōlelo.

Paipai ka mea i nā pi i hoʻolapalapa no 30 mau minuke e hoʻopau i kā lākou haʻi ʻōlelo ʻino.

He mea nui e hoʻomaopopo he kakaikahi ka ʻai ʻana i nā meaʻai me ka nui o nā haʻiʻōlelo hana. ʻO kēia no ka mea maʻa mau lākou i moa.

ʻO ka papaʻai manuahi lectin e pili ana i ka hoʻopau ʻana i nā kumuwaiwai o nā haʻi pepa mai ka papaʻai, a i ʻole ke kuke ʻana i kekahi mau meaʻai kūpono e luku ai i nā haʻiʻōlelo ma mua o ka ʻai ʻana iā lākou.

Maikaʻi a maikaʻi ʻole paha nā haʻiʻōlelo iā ʻoe?

ʻO nā Lectins nā protein i hoʻopaʻa ʻia i nā waiʻohuhu. Aia lākou ma nā mea kanu mea kanu a me kekahi mau huahana holoholona.

Aia kahi noiʻi liʻiliʻi e pili ana i nā hopena o nā haʻiʻōlelo ʻokoʻa i loko o ke kanaka. Pono nā noiʻi hou e hoʻopau inā maikaʻi a maikaʻi paha lākou no ke olakino kanaka.

Ke kuke pono ʻia, ʻaʻole pono nā meaʻai i loaʻa nā haʻi ʻōlelo e hāʻawi iā ʻoe i kekahi pilikia. I ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi ma 2015 e ʻaneʻane 30% o nā meaʻai āu e ʻai ai nā lekoleʻa.

ʻLelo kēlā, ʻōlelo ka holoholona he antinutrient ka lectins, ʻo ia hoʻi hiki iā lākou ke hoʻopilikia me ka maikaʻi o ka lawe ʻana o kou kino i nā meaola mai ka meaʻai.

Hiki paha i nā Lectins ke hoʻopili maikaʻi ʻole i ka poʻe me ka noʻonoʻo o ka digestive a i ʻole ka maʻamau i ka ʻōpū gastrointestinal.

ʻO ia no ka mea nā lectins, me ka hoʻopilikia ʻana i kāu microbiota ʻōpū a me ka omo ʻana o nā meaola i loko o kou ʻōpū, e hoʻēmi nei i ka huna ʻana o ka acid, a me ka hoʻonui ʻana i ka mumū.

E hoʻomanaʻo i ke kuke ʻana i nā meaʻai i piha i nā lekine, me nā pīni, hoʻopau ʻole i nā haʻiʻōlelo a hāʻawi ʻole iā lākou i ka pōʻino. Hiki i nā pīni hoʻohaʻahaʻa ke hōʻemi i kā lākou mea haʻi ʻōlelo, ʻoiai ʻaʻole lawa paha e hōʻoia i ka palekana.

ʻO nā meaʻai i piha i ka lectin piha i nā antioxidant, nā wikamina, a me nā minelala e hoʻomaikaʻi ai i kou olakino. ʻOi aku paha kēia i nā hopena maikaʻi ʻole o nā haʻi ʻōlelo ma ke kino.

Ke hoʻomoʻa pono ʻia, ʻo nā meaʻai i loaʻa nā lekala e manaʻo ʻia he palekana. Eia nō naʻe, maʻalahi paha kekahi poʻe i kēia mau meaʻai.

Nā hopena weliweli paha o ka lectin

Ua hoʻopili nā noiʻi i nā haʻiʻōlelo me nā hopena maikaʻi ʻole:

Nā manaʻo noʻonoʻo Digestive

ʻO ka ʻai ʻana i ka meaʻai i loko o nā haʻi pepa ke kumu o ka pilikia o ka digestive i kekahi poʻe.

ʻO ia no ka mea hiki ʻole i ke kino ke ʻeli i nā haʻi ʻōlelo. Akā, nakinaki lākou i nā membrane pūnaewele e uhi ana i ka tract digestive, kahi e hoʻohaunaele ai lākou i ka metabolism a hana i nā mea i hōʻino ʻia.

ʻO ka poʻe me ke ʻano digestive kumu, e like me ka bowel syndrome huhū (IBS), hiki ke ʻike i nā hopena maikaʻi ʻole ma hope o ka ʻai ʻana i nā antinutrients e like me nā haʻi ʻōlelo.

He mea kūpono e hōʻalo i nā meaʻai āu e ʻike ai ke kumu o nā pilikia digestive. Inā ʻoe e ʻike i ka hōʻoluʻolu digestive ma hope o ka ʻai ʻana i kekahi mau meaʻai, e nīnau i kāu kauka a hōʻalo i ka ʻai ʻana i nā meaʻai e hoʻonāukiuki ai.

Toxicity

Loaʻa nā ʻano like ʻole o ka lectin i ke kino. ʻO kekahi mea ʻawaʻawa nui, e pili ana i ka ricin, kahi toxin i lawe ʻia mai nā pīni castor. I kēia manawa, hewa ʻole nā ​​poʻe ʻē aʻe.

Pono e hōʻalo i nā pīni maka, i pulu ʻia, a i ʻole undercooked. Hiki i kēia mau mea ʻona.

ʻO kahi laʻana, hiki i ka phytohemagglutinin, kahi lektine kiʻekiʻe i nā pīni puʻupaʻa, ke hana i ka nausea nui loa, ka luaʻi nui ʻana, a me ka palahū ma hope o ka ʻai ʻana he 4 a 5 mau pi wale nō.

ʻO nā mokuʻāina i loko o nā piʻa hakuʻala maka he 20,000-70,000 hau, ʻoiai ʻo nā pi i kuke ʻia i piha i kahi palekana o 200-400 hau.

ʻAʻole lawa ka pulu ʻana i ka pīni e hemo ai ka lekine. Eia nō naʻe, hiki i nā pīni no 30 mau minuke ke hoʻopau i nā lekine a palekana i ka pī e ʻai ai.

ʻAʻole koi ʻia ka lohi lohi, no ka mea ʻaʻole hiki i nā mea kuke lohi ke wela i lawa e luku i ka toxin.

Hiki ke hōʻino i ka maʻi digestive

Wahi a kekahi noiʻi e hiki i nā lektine ke hoʻowalewale i ka digestion, hoʻopilikia i ka lawe ʻana o ka nutrient, a hoʻopōʻino i ka ʻōpū inā ʻai ʻia i nā mea he nui ma kahi o ka lōʻihi o ka manawa.

ʻLelo ʻia, kaupalena ʻia ka noiʻi ʻana i nā kānaka, a pono ʻia nā noiʻi hou aʻe ma mua o ka maopopo piha ʻana o nā hopena maoli o nā haʻi ʻōlelo i loko o kānaka.

Manaʻo nui ʻia nā meaʻai lekinine kiʻekiʻe i ka palekana inā lākou e kuke pono. Eia naʻe, huikau ka noiʻi.

Pono ʻoe e hoʻāʻo i kahi papaʻai manuahi lectin?

ʻO nā meaʻai maʻamau i loko o ka lectin e manaʻo ʻia he palekana no ka hapanui o nā kānaka e ʻai inā lōʻihi lākou e kuke pono.

ʻO ka poʻe me ka noʻonoʻo o ka digestive e ʻike paha i nā hopena maikaʻi ʻole ma hope o ka ʻai ʻana i kēia mau meaʻai. He mea kūpono e hōʻalo i nā meaʻai e hoʻopilikia ai i nā pilikia o ka digestive.

ʻLelo ʻia, aia nā mea like ʻole e noʻonoʻo ai ma mua o ka hoʻāʻo ʻana i kahi papaʻai haʻi ʻole haʻi ʻōlelo.

Nā hemahema ʻaiaola

Hoʻopili ʻia nā meaʻai olakino he nui i ka papaʻai manuahi lectin. Nele ka papaʻai i ka meaʻai ākea ākea, me ka fiber.

ʻO nā meaʻai i loaʻa nā lekine, e like me nā pīni a me kekahi mau mea kanu, he kumu maikaʻi nā wikamina, nā minelala, a me nā antioxidant. ʻO ka ʻai ʻana i kēia mau meaʻai e pōmaikaʻi ai kou olakino, ʻoi aku i ka hopena maikaʻi ʻole o nā haʻiʻōlelo.

Loaʻa ka nele o ka noiʻi ʻana i kānaka

ʻO ka noiʻi ʻana e pili ana i nā haʻiʻōlelo a me nā hopena e pili ana i ka poʻe i kēia manawa.

Ua mālama ʻia ka hapa nui o nā noiʻi ma nā holoholona, ​​ʻaʻole nā ​​kānaka. Ua hana nui ʻia ka noiʻi ʻana ma ka vitro. Kuhi ʻia kēia me nā lekasona kaʻawale i nā ipu keʻena hoʻokolohua a i ʻole nā ​​paipu hoʻāʻo.

Pono hou ʻia ka noiʻi hou ma mua o ka ʻike ʻana o ka ʻepekema i nā hopena maoli o ka lectin i ka papaʻai.

Kūpono paha nā hoʻopiʻi

E hōʻoia e lawe i kahi ala koʻikoʻi i ka wā e noiʻi nei i kēia hoʻolālā meaʻai. Nui nā pūnaewele e hoʻolaha nei e hoʻāʻo nei e kūʻai aku i nā huahana.

E nānā i nā hōʻike ʻepekema ma kahi o nā hoʻopiʻi i hoʻonui ʻia ma nā pūnaewele e kūʻai aku ana i nā puke kuke a i ʻole nā ​​mea hoʻopili i kuhikuhi ʻia i ke kōkua ʻana iā ʻoe e hoʻokō i ke olakino haʻi ʻole haʻi ʻōlelo. ʻO kekahi paha kā lākou e koi ai, akā ʻaʻole kekahi.

ʻO kahi laʻana, aia kekahi mau koi e hoʻolaha nā lectins i ka loaʻa ʻana o ke kaupaona, akā ʻo nā haʻawina he nui, e like me ka ʻai ʻana o ka pulse, hōʻike i kahi hopena kaumaha.

ʻAʻole pono ka papaʻai lectin-ʻole no ka hapa nui o nā kānaka, a hele mai ia me nā pilikia. No kekahi poʻe me ka noʻonoʻo nui i ka meaʻai, hōʻemi paha i nā haʻi ʻōlelo.

Nā meaʻai e ʻai ai i ka papaʻaiʻai haʻi ʻōlelo haʻi ʻole

Loaʻa i nā huahana mea kanu a me nā holoholona kekahi mau haʻiʻōlelo. Eia nō naʻe, nā huaʻai a me nā mea kanu i loaʻa iki ka lekamu liʻiliʻi me:

• ʻāpala
• artichokes
• arugula
• asparagus
• beets
• ʻākala
• blueberry
• bok choy
• broccoli
• Palukela kupu
• kāpiki
• kāloti
• pālua
• kinikini
• cherry
• chives
• nā peʻa
• cranberry
• kale
• lau ʻōmaʻomaʻo
• leeks
• lemona
• ʻulā
• ʻoka
• ʻakaʻakai
• ʻalani
• kaʻuala
• ʻalohi
• raspberries
• scallions
• strawberry
• ʻuala
• ʻO Chard Swiss

Hiki iā ʻoe ke ʻai i nā ʻano protein o ka holoholona ma ka papaʻai manu ʻole lectin, me:

• iʻa
• pipi
• moa
• huamoa

ʻO nā momona, e like me nā mea i loaʻa i nā avocados, ka bata, a me ka aila ʻoliva, ʻae ʻia ma ka papaʻai lectin-ʻole.

ʻAe ʻia nā ʻano ʻanoʻano, e like me pecans, pistachios, pinia, nā ʻano flax, nā ʻano hemp, nā ʻanoʻano sesame, a me nā nut Brazil.

Aia kekahi mau ʻano hua nut i nā lekina, e like me nā walnuts, nā ʻalemona, a me nā ʻano pua sunflower.

ʻOiai ka hapa nui o nā mea kanu i nā mea kanu i loko o nā lectins, hiki iā ʻoe ke koho e ʻai i nā haʻi haʻi haahaa, e like me broccoli, ʻuala, a me nā strawberry.

Nā meaʻai e hōʻalo ai i ka papaʻai haʻi ʻole lectin

ʻO nā meaʻai kiʻekiʻe loa i nā haʻiʻōlelo pū:

• ʻO nā mea kanu i ka pō, e like me ka ʻōmato, kaʻuala, nā hua goji, pepa, a me ka eggplant
• nā legume āpau, e like me ka lihi, nā pī, nā pī, a me nā moa
• nā huahana peanut-based huahana, e like me ka pīnī a me ka aila peanut
• nā hua a pau a me nā huahana i hana ʻia me ka palaoa a palaoa paha, e like me nā pōpō, nā pahū, a me ka palaoa
• nui nā huahana waiū, e like me ka waiū

ʻOiai ke kuke ʻana e hoʻoneʻe i nā haʻi ʻōlelo mai kekahi mau meaʻai, e like me nā piʻa hakuʻala, ʻaʻole ia e hemo i nā haʻi ʻōlelo mai nā poʻe ʻē aʻe, e like me ka pī.

Ma ka papaʻai me ka lectin-ʻole, hiki i ka poʻe ke pale i nā legume, nā mea kanu i ka pō, nā hua, a me nā pī.

Nā papa kuhikuhi papaʻai a me nā ʻōlelo aʻoaʻo

Ke hāhai nei i nā papa palena palena, e like me ka papaʻai me ka lectin-ʻole, he mea nui e ʻike pono i ka lawa ʻana o nā meaʻai mai nā meaʻai ʻē aʻe āu e ʻai ai.

ʻO ka nui o nā meaʻai i hoʻopau ʻia ma kēia papaʻai meaʻai kiʻekiʻe i ka fiber dietary, kahi mea pono i ke olakino. E ʻike pono e ʻai i nā hua a me nā lauʻai a i ʻole lawe i kahi mea hoʻoliʻiliʻi fiber e uku.

Eia kekahi mau ʻōlelo aʻoaʻo e hoʻomanaʻo ai i ka hāhai ʻana i ka papaʻai manuahi lectin:

• ʻO ka pulu ʻana a me nā pi i hoʻolapalapa ʻia e hōʻemi i kā lākou haʻi ʻōlelo.
• Hiki ke kōkua i ka Fermenting a sprouting i nā hua a me nā pī i hoʻoliʻiliʻi i kā lākou haʻi ʻōlelo.
• E hoʻāʻo i kahi papaʻai hoʻopau e ʻike inā loaʻa iā ʻoe kahi makaukau i ka meaʻai i kekahi mau meaʻai i loaʻa i ka lectin. E hana ai i kēia, hemo i hoʻokahi meaʻai i ka manawa hoʻokahi a nānā inā hoʻomaikaʻi kāu mau ʻōuli.
• Inā hiki, e kamaʻilio me ke kauka a i ʻole ka mea hānai e hōʻoia i ka loaʻa ʻana o kāu hua piha piha i kēlā me kēia lā.

Inā hoʻāʻo ʻoe i ka papaʻai lectin-ʻole, e ʻike pono i ka lawa ʻana o nā meaʻai mai nā kumu meaʻai ʻē aʻe.

Ke laina lalo

ʻO ka hapa nui o nā meaʻai i loko o kekahi mau haʻiʻōlelo, keu hoʻi i nā legume a me nā hua.

ʻO ka ʻai ʻana i nā meaʻai maka i piha i nā haʻi ʻōlelo, a i ʻole ka ʻai ʻana i ka nui o ia mau mea, hiki ke hoʻololi maikaʻi ʻole i kāu digestion a me ka momona momona.

ʻImi ʻia ka noiʻi ʻepekema e pili ana i ka hopena o nā haʻi ʻōlelo i nā kānaka. Eia nō naʻe, hōʻike kekahi mau noiʻi holoholona i kahi papaʻai manuahi lectin i mea pōmaikaʻi paha no kekahi poʻe, e like me ka poʻe me ka noʻonoʻo o ka digestive.

Inā loaʻa iā ʻoe ka hōʻoluʻolu ma hope o ka ʻai ʻana, e nīnau i kāu kauka a i ʻole dietitian.

Eia kekahi, inā ʻoe e noʻonoʻo e hoʻomaka i kahi papaʻai manuahi lectin, he mea maikaʻi ke nīnau aku i kāu kauka a i ʻole kauka hānai, keu hoʻi inā hāpai ʻoe a i ʻole ke olakino olakino olakino.

E hōʻoia e lawe i kahi ala koʻikoʻi i ka wā e noiʻi nei i kēia hoʻolālā meaʻai. Nui nā pūnaewele e hoʻolaha nei e hoʻāʻo nei e kūʻai aku i nā huahana.