6 Pōmaikaʻi Pōmaikaʻi o Lucuma Powder

Anter

• 1. ʻOi aku ka momona o ka momona ma mua o nā meaʻono loa
• 2. Aia nā ʻano antioxidant like ʻole
• 3. Hiki ke kōkua i ke kaohi kō kō
• 4. Hiki ke hāpai i ke olakino puʻuwai
• 5. Hiki ke hoʻohana ʻia no ka hoʻomoʻa ʻana a i ʻole nā ​​mea ʻono
• 6. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

ʻO Lucuma ka hua o ka Pouteria lucuma lāʻau maoli i ʻAmelika Hema.

He paʻakikī kona, ʻōmaʻomaʻo ʻōmaʻomaʻo waho a palupalu, ʻiʻo melemele me kahi ʻano maloʻo a me ka ʻono momona i hoʻohālikelike pinepine ʻia i ka hui ʻana o kaʻuala a me nā butterscotch (1).

Ua kapa ʻia ka inoa ʻo "ke gula o nā Incas," ua hoʻohana ʻia ʻo lucuma ma ke ʻano he lāʻau kuʻuna ma ʻAmelika Hema i mau kenekulia (2).

ʻIke pinepine ia i ka paukū waihona hoʻopihapiha a hoʻomaikaʻi ʻia no kāna mau pono olakino hiki ke loaʻa.

He aha hou aʻe, ma muli o kāna ʻono momona, hoʻohana ʻia ia ma ke ʻano he olakino ʻē aʻe i ka kōpaʻa papa a me nā meaʻono ʻono ʻē aʻe.

Eia nā pōmaikaʻi kupaianaha he 6 o ka pauma lucuma.

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. ʻOi aku ka momona o ka momona ma mua o nā meaʻono loa

Hiki ke ʻai maka ʻia ʻo Lucuma akā ʻike pinepine ʻia ia i kahi pepa hoʻomoʻo maloʻo maloʻo maloʻo maloʻo maloʻo, hoʻohana pinepine ʻia ma ke ʻano he mea hoʻonanea maoli.

Hoʻokahi punetune (7.5 gram) o ka pauma lucuma hāʻawi ():

• Kalepona: 30
• Kumuʻiʻo: 0 gram
• Momona: 0 gram
• Kāpena: 6 gram
• Kālepa: 1.5 gram
• Puluniu: 2 gram

Loaʻa ka liʻiliʻi o ke kō i loko o Lucuma akā ʻoi aku ka nui o nā meaola ma mua o ke kō kō. ʻOi kikoʻī, aia ma kahi o ka hapalua o nā carbs a me 75% ka liʻiliʻi o ke kō ma mua o ka nui o ke kō kō ().

Hāʻawi pū ʻo Lucuma ka pauma i kahi nui maikaʻi o nā fiber soluble a me insoluble ʻelua, ʻaʻole like me nā mea ʻono ʻē aʻe e like me ke kō kō.

Hoʻohui ka pulupulu āpau i ka nui i kāu pahu a pale i ka paʻa ʻana e ke kōkua ʻana i ka neʻe ʻana o ka meaʻai ma o kou ʻōpū ().

Hānai ka fiber soluble i kāu bacteria bacteria maikaʻi, a laila, hana i nā waikawa momona momona (SCFAs) e like me ka acetate, propionate, a me butyrate. Hoʻohana ʻia kēia mau mea i meaʻai e nā hunaola i loko o kou ʻōpū, e mālama ana iā lākou i ke olakino.

Pale aku nō hoʻi kēia mau momona momona liʻiliʻi i ka hoʻowahāwahā a hoʻomaikaʻi i nā ʻōuli o nā ʻōpū o ka ʻōpū, e like me ka maʻi huhū o ka huhū (IBS), ka maʻi o Crohn, a me ka ulcerative colitis (,)

Hoʻokahi punetune (7.5 gram) o ka pauma lucuma i hāʻawi pū kekahi i ka puna, hao, potasiuma, niacin, a me ka wikamina C - ʻoiai ua uhi ʻia kēia mau nui ma mua o 1% o ka Daily Value (DV). Eia nō naʻe, ʻoi aku ka momona o ka momona ma mua o nā mea ʻono ʻē aʻe i makemake ʻia (2,).

Hōʻuluʻulu Manaʻo He haʻahaʻa ʻo Lucuma pauka i ke kō akā waiwai nui i ka fiber. Loaʻa i loko o ia mea nā huina o nā meaola ʻē aʻe, e like me ka puna a me ka hao.

2. Aia nā ʻano antioxidant like ʻole

Aia i loko o Lucuma nā ʻano antioxidant like ʻole, he mau pūhui ikaika e kōkua i ka pale ʻana i kou mau hunaula mai nā pōʻino i hoʻokumu ʻia e nā moleola reactive i kapa ʻia he radical free.

ʻO ka ʻai ʻana i kahi papaʻai waiwai i nā antioxidants hiki ke kōkua i ka pale ʻana i nā kūlana olakino e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻino ().

ʻO kahi laʻana, hōʻike ka noiʻi e waiwai nui ka lucuma i nā polyphenols a me nā carotenoids, ʻelua mau hui antioksidants i ʻike ʻia no kā lākou anti-inflammatory, hakakā ʻana i ka maʻi ʻaʻaʻi, a me nā waiwai e hoʻolauna nei i ka naʻau (,,).

ʻOi aku ke kiʻekiʻe ma nā xanthophylls, kahi hui o carotenoids kuleana no ke kala melemele o lucuma i manaʻo ʻia e hāpai i ka olakino maka a me ka ʻike maikaʻi (,).

Hoʻopiha pū ʻia ʻo Lucuma me ka huaora C, kahi mea momona me nā waiwai antioxidant e hana i nā kuleana nui i loko o kou kino, e like me ke kākoʻo ʻike, kahi ʻōnaehana pale kino ikaika, a me ke olakino puʻuwai (12).

Hoʻohui ʻia, manaʻo ʻia nā polyphenols ma lucuma e hāʻawi i ka pale ikaika i nā kūlana kūmau e like me ka maʻi diabetes a me nā maʻi puʻuwai (,).

Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana i nā ʻano antioxidants kikoʻī i loko o ka lucuma, a pono ʻia nā noiʻi hou ʻana e maopopo piha i nā pono antioxidant hiki ke loaʻa i kēia hua.

Hōʻuluʻulu Manaʻo Nui ʻo Lucuma i nā antioxidant, e like me nā carotenoids a me nā polyphenols, i hāʻawi ʻia ai ka pale ʻana i nā kūlana like ʻole, e like me ka maʻi diabetes a me nā maʻi puʻuwai.

3. Hiki ke kōkua i ke kaohi kō kō

Me ka waiwai o nā carbs, hiki i ka lucuma ke hāʻawi i kahi pale no ka maʻi diabetes type 2.

Ma kahi ʻāpana, no ka mea paʻakikī paha ka hapa nui o kāna mau carbs. Hiki ke hoʻokaʻawale ʻia nā Carbs i ʻekolu mau ʻāpana ():

• Kāleka. ʻO kēia nā lālani kaula paʻa pōkole i loaʻa i nā meaʻai he nui. ʻO nā laʻana me ka glucose, fructose, a me ka lactose. Ua ʻeli koke lākou a hiki ke alakaʻi i nā kui i kāu pae kō kō.
• Nā Starches. ʻO kēia nā kaulahao lōʻihi o nā kō i wāwahi ʻia i nā kō i kou ʻōpū. Lōʻihi aku lākou i ka pūlulu ʻana a liʻiliʻi paha ka piʻi ʻana o ke kō i nā kō.
• Puluniu. ʻO kēia kahi ʻano o ke kalebona nondigestible i wāwahi ʻia a hoʻohana ʻia e like me ka meaʻai e nā bacteria koʻohune maikaʻi. Mālama ia i ka paʻa o nā kō kō kō.

Manaʻo ʻia nā sugars he carbs maʻalahi, ʻoiai he mau paʻakikī nā starches a me nā fiber. ʻO nā carbs paʻakikī, e like me nā starches a me nā fiber e hana ana i ka hapa nui o nā kalakeka i loko o ka lucuma, i hōʻike ʻia e hāpai i nā pae kō kō olakino olakino ().

ʻO ka mea hou aku, hiki i ka fiber soluble i loko o ka lucuma ke pale aku i ka maʻi kō ma o ka hoʻomaikaʻi ʻana i ka ʻike insulin a me ka pale ʻana i nā kō kō kō ma hope o ka pāʻina a me ka meaʻai māmā (,).

Eia kekahi, hōʻike ʻia kahi noiʻi Tube-Tube i ke ʻano o ka hoʻohaʻahaʻa ʻana i ke kō a me ke kō o ka lucuma i kekahi o nā lāʻau antidiabetic (,).

Pale ia i ka hana o ka alpha-glucosidase enzyme, nona ke kuleana no ka wāwahi ʻana i nā carbs paʻakikī i nā sugars maʻalahi e hāpai i nā pae kō kō ().

Ua ʻōlelo pinepine ʻia ʻo Lucuma e loaʻa kahi papa kuhikuhi glycemic haʻahaʻa (GI), ʻo ia hoʻi e hoʻāla ʻia nā pae kō kō i kahi haʻahaʻa haʻahaʻa ma mua o nā mea ʻono e like me ke kō maoli.

Inā ʻoiaʻiʻo, ʻo kēia kekahi kumu ʻē aʻe e pōmaikaʻi ai ka lucuma i ke kaohi kō kō. Eia naʻe, ʻaʻohe noiʻi i hōʻoia i ka helu GI haʻahaʻa a lucuma. E like me nā mea ʻono a pau, ʻoi aku paha ka maikaʻi o ka ʻai ʻana i ka hoʻohaʻahaʻa.

Ma ke ʻano holoʻokoʻa, pono ʻia nā noiʻi hou aʻe e pili ana i nā hopena maikaʻi kūpono o ka lucuma ma ke kaohi kō kō.

Hōʻuluʻulu Manaʻo Nui ka waiwai o Lucuma i nā carbs a me nā fiber paʻakikī a hoʻoliʻiliʻi paha i ka hiki i kou kino ke komo i nā kō maʻalahi. Hiki i kēia ke kōkua i ke pale ʻana i nā kui kō a me ka hoʻoponopono ʻana i nā pae kō kō, ʻoiai ʻo ka noiʻi ʻana ma kēia wahi ka palena.

4. Hiki ke hāpai i ke olakino puʻuwai

Hāʻawi paha ʻo Lucuma i kahi pale no ka maʻi puʻuwai, ma muli paha o kāna ʻike polyphenol.

ʻO nā Polyphenols nā mea kanu mea pono i manaʻo ʻia e pale aku i ke kiʻekiʻe o ke koko a me nā maʻi puʻuwai ().

Ua ʻike ʻia kahi noiʻi-paipu e hiki i ka lucuma ke pale aku i ka hana o ka angiotensin I-hoʻololi i ka enzyme (ACE), i pili i ka hoʻoponopono ʻana i kou kaʻe koko.

I ka hana ʻana pēlā, hiki i ka lucuma ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko ().

ʻOiai he mea hoʻohiki nā hopena mua, nele ka noiʻi, a ʻoi aku ka nui o nā noiʻi e hōʻoia i kēia mau pono olakino naʻau i nā kānaka.

Hōʻuluʻulu Manaʻo Loaʻa iā Lucuma nā polyphenols olakino naʻau. ʻO kona hiki ke hana ma ke ʻano he ACE-mea kāohi hiki ke hoʻonui hou i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i kou kaomi koko. Eia nō naʻe, pono hou ʻia kahi noiʻi.

5. Hiki ke hoʻohana ʻia no ka hoʻomoʻa ʻana a i ʻole nā ​​mea ʻono

Hiki ke hoʻohana ʻia ʻo ka paluma Lucuma ma ke ʻano he pani no ke kō i nā pai, nā pōpō, a me nā mea ʻono ʻē aʻe a i ʻole nā ​​mea i hoʻomoʻa ʻia.

Kūlike ke ʻano o Lucuma me ke kō kō, akā ʻoi aku ka ʻono o kona kō me ka kō kō.

Hiki iā ʻoe ke hoʻohana i ka lakio 1: 2 e ka leo e hoʻololi i ke kō kō no ka lucuma. ʻO kahi laʻana, e hoʻohana i 1 kīʻaha (120 gram) o ka lucuma no kēlā me kēia ʻeke ʻelua (200 gram) o ke kō kō.

Eia nō naʻe, pono ʻoe e hoʻokolohua iki, no ka mea ʻaʻole holo pono paha ia no nā ʻōkuhi āpau ().

ʻO Lucuma kekahi mea ʻono maikaʻi no nā kīʻaha e like me ka ʻaikalima a me nā mea ʻono ʻē aʻe.

Hoʻohui, hiki ke hoʻohui ʻia i ka yogurt, ka oatmeal, nā mea leʻaleʻa, a me nā waiū nū homemade e hāʻawi i kahi ʻano momona maoli e hōʻoluʻolu i nā mākua a me nā keiki.

Hōʻuluʻulu Manaʻo Hiki ke hoʻohana ʻia ʻo Lucuma kaola ma kahi ʻano ʻē aʻe i ke kō kō e hoʻomākaukau ai i nā pai, nā pōpō, a me nā mea i hoʻomoʻa ʻia ʻē aʻe. Hiki iā ia ke hoʻohui i ka mea ʻono i nā meaʻai ʻē aʻe, e like me ka hau kalima, ka oatmeal, a me ka yogurt.

6. Māmā e hoʻohui i kāu papaʻai

He paʻakikī paha ka loaʻa ʻana o nā hua lucuma hou, akā loaʻa ākea ka pauma lucuma, ma ka pūnaewele a ma nā hale kūʻai meaʻai olakino.

Hiki iā ʻoe ke hāʻawi maʻalahi i ka pauma lucuma i ka hoʻāʻo ʻana ma ke kāpī ʻana i kahi liʻiliʻi ma luna o ka muesli, nā ʻoka, a me nā cereala. ʻOkoʻa, e hoʻohui i kekahi i nā mea leʻaleʻa a hoʻohana paha ia ma kahi o ke kō i loko o kāu meaʻono a i hoʻomoʻa ʻia i nā meaʻai maikaʻi.

ʻOiai e hiki ke hoʻohui ʻia ka lucuma i kāu papaʻai i nā ʻano he nui, e hoʻomanaʻo i ka palena o ka noiʻi ʻana i kēia kumukanawai, a ʻike ʻole ʻia nā hopena ʻē aʻe i kēia manawa.

Hōʻuluʻulu Manaʻo Hiki ke loaʻa ʻo Lucuma kaola ma ka pūnaewele a i ʻole nā ​​hale kūʻai meaʻai olakino. Hiki ke hoʻohui ʻia i nā meaʻai like ʻole a me nā mea inu, e like me muesli, nā mea leʻaleʻa, a me nā mea i hoʻomoʻa ʻia.

Ke laina lalo

ʻO Lucuma kahi hua i hānau ʻia ma ʻAmelika Hema i ʻike pinepine ʻia ma ke ʻano he pauka.

Hāʻawi paha ia i kekahi mau pono olakino, e like me ka hoʻoponopono ʻana i nā pae kō kō, hoʻomaikaʻi i ke olakino puʻuwai, a me ka hāʻawi ʻana i kahi lāʻau ikaika o nā antioxidant pono. Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana.

Inā makemake ʻoe e pili ana i kēia huaʻai exotic a me ka pauka, e hoʻāʻo e hoʻololi i ka kōpaʻa papa i kāu mau mea inu a meaʻai paha me kahi mea liʻiliʻi o kēia mea ʻono maoli, mea hoʻonanea olakino.