ʻO Lychees 101: Nā Mea Pono Meaʻai a me nā Pono olakino

Anter

• ʻOiaʻiʻo Nutr
• ʻO Carbs a me nā olonā
• Nā wikamina a me nā minelala
• Pākuʻi Mea kanu ʻē aʻe
• Oligonol
• Nā Pōmaikaʻi Ola Hiki
• Nā hopena maikaʻi ʻole a me nā hopohopo pākahi
• Ka Laina Lalo

ʻO ka lychee (Litchi chinensis) - ʻike ʻia ʻo litchi a lichee paha - he hua tropical ia mai ka ʻohana soapberry.

ʻO nā huaʻai ʻē aʻe i kēia ʻohana e pili ana i ka rambutan a me ka longan.

Ua ulu ʻo Lychees ma nā wahi subtropical ma ka honua holoʻokoʻa a makemake nui ʻia i ko lākou ʻāina Kina, a ʻo Asia Hikina Hema hoʻi.

ʻIke ʻia no ko lākou ʻono momona a pua, ʻai pinepine ʻia lākou a hoʻohana ʻia i kekahi manawa i nā kalima hau a i ʻole hana ʻia i loko o ka wai, waina, sherbert, a me ka jelly.

He kumu maikaʻi lākou o nā wikamina, nā minelala, a me nā antioxidant olakino.

ʻO Lychees kahi inedible, ʻulaʻula-ʻulaʻula, ʻiliʻili, i hoʻoneʻe ʻia ma mua o ka hoʻohana ʻana. Keʻokeʻo kaʻiʻo a hoʻopuni i kahi hua ʻeleʻele i waenakonu.

ʻOiaʻiʻo Nutr

Hoʻokomo nui ʻia nā Lychees i ka wai a me nā carbs - i loaʻa a 82% a me 16.5% o nā hua, ().

Hāʻawi kahi 3.5-auneke (100-gram) o nā līkiu hou i nā meaola e hiki mai ana. Hōʻike ka papa ma lalo i nā meaola nui i nā lychees hou ():

• Kalepona: 66
• Kumuʻiʻo: 0.8 gram
• Kāpena: 16.5 gram
• Kō: 15.2 gram
• Puluniu: 1.3 gram
• Momona: 0.4 gram

ʻO Carbs a me nā olonā

Ma waho aʻe o ka wai, haku ʻia nā līko i nā carbs.

Hoʻokahi lychee hoʻokahi - he hou a maloo paha - i loko o 1.5-1.7 mau kolamu o nā kālaka ().

ʻO ka hapa nui o nā carbs i nā līke e hele mai mai nā kō, nā mea e kuleana ai i kā lākou ʻono momona. Kūpono liʻiliʻi lākou i ka fiber.

Nā wikamina a me nā minelala

ʻO Lychees kahi kumu kūpono o nā wikamina a me nā minelala, e like me:

• ʻO Vitamin C: ʻO ka wikamina nui loa i nā lychees. Hāʻawi kahi lychee ma kahi o 9% o ka Reference Daily Intake (RDI) no ka wikamina C ().
• Keleawe: ʻO Lychees kahi kumu kūpono o ke keleawe. Loaʻa ka hopena maikaʻi ʻole o ka lawe keleawe ʻana i ke olakino puʻuwai ().
• Pālima: ʻO kahi mea momona pono e hoʻomaikaʻi ai i ke olakino puʻuwai ke ʻai ʻia i nā nui kūpono ().

Hoʻokomo mua ʻia nā Lychees i ka wai a me nā kalakeke, ka hapanui o lākou. Hoʻohālikelike ʻia i nā huaʻai he nui, haʻahaʻa lākou i ka fiber. ʻOi aku lākou kiʻekiʻe i ka wikamina C a hāʻawi i nā keleawe a me ka potassium maikaʻi.

Pākuʻi Mea kanu ʻē aʻe

E like me nā huaʻai ʻē aʻe, he waiwai maikaʻi nā lychee o nā mea kanu lāʻau antioxidant like ʻole.

I ka ʻoiaʻiʻo, ua hōʻike ʻia lākou e loaʻa nā pae kiʻekiʻe o nā polyphenols antioxidant ma mua o kekahi mau hua maʻamau ().

Nā Antioxidant i nā līko e:

• Epicatechin: ʻO kahi flavonoid e hoʻomaikaʻi ai i ke olakino puʻuwai a hōʻemi i kou makaʻi o ka maʻi ʻaʻai a me ka maʻi kō (,).
• Rutin: A flavonoid i hiki ke pale aku i nā maʻi kūmau, e like me ka maʻi ʻaʻai, ka maʻi ʻaʻai, a me nā maʻi puʻuwai (,).

Oligonol

ʻO Oligonol kahi waihona papaʻai e ʻōlelo pinepine ʻia e pili ana i nā līko.

He huikau pālua ia o nā antioxidants (proanthocyanidins) i loaʻa mai i ka ʻili laiki a me ka tī ʻōmaʻomaʻo, i hoʻomohala ʻia e ka Amino Up Chemical Corporation ma Iapana.

Hoʻololi ʻia nā antioxidants e hoʻonui i kā lākou lawe ʻana mai kāu ʻōpū ().

Hōʻike kekahi mau noiʻi e hiki i ka Oligonol ke hoʻemi i ka momona o ka ʻōpū, ka luhi, a me ka mumuna ma hope o ka hoʻoikaika kino (, 10,,).

Eia nō naʻe, no ka mea ʻaʻole i loaʻa kūlohelohe i nā hua laiki, ʻaʻole pili kāna hopena olakino i nā līko.

E like me ka nui o nā huaʻai a me nā mea kanu, he waiwai maikaʻi nā lychees o nā antioxidant a me nā mea kanu olakino ʻē aʻe. Hoʻopili kēia i ka epicatechin a me ka rutin. ʻAʻohe i loko o nā līko hou kekahi Oligonol, e like me ka mea i koi pinepine ʻia.

Nā Pōmaikaʻi Ola Hiki

ʻAʻole i aʻo ʻia nā hopena olakino o nā lyche.

Eia nō naʻe, ʻo ka hoʻohui ʻana i nā huaʻai a me nā lauʻai like ʻole i kāu papaʻai hiki ke hoʻomaikaʻi i kou olakino a hoʻemi i kou makaʻi i nā maʻi maʻi mau, (,).

Loaʻa nā Lychees i nā minelala olakino olakino, nā wikamina, a me nā antioxidant, e like me ka potassium, keleawe, huaora C, epicatechin, a me rutin.Hiki i kēia ke kōkua i ka pale aku i nā maʻi puʻuwai, ka maʻi ʻaʻai, a me ka maʻi kō (,,,).

Hōʻike pū kekahi nā haʻawina holoholona e hiki i ka lychee extract ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e hōʻoia i nā pono olakino o nā līki i kānaka.

ʻAʻole i aʻo pololei ʻia nā hopena olakino o nā līke. Eia nō naʻe, loaʻa iā lākou kekahi mau mea momona a me nā antioxidant i mea nui no ke olakino.

Nā hopena maikaʻi ʻole a me nā hopohopo pākahi

Ke ʻai ʻia i ka hoʻohaʻahaʻa ma ke ʻano he ʻāpana o ka papaʻai olakino, ʻaʻohe o nā hopena lōkō e ʻike ʻia nā hopena maikaʻi ʻole.

Eia naʻe, ua pili nā lālio me ka mumū o ka lolo ma Hema a me Hema Hikina Hema.

Inā maopopo ʻole ke kuleana o nā lychees, akā ua kuhiakau ka poʻe ʻepekema e pili ana i ka toxin hypoglycin A ke kuleana. Pono nā noiʻi hou (,).

Hoʻohui ʻia, hiki i nā līkē ke kumu i kahi hopena maʻi i nā hihia maʻamau ().

ʻOiai ua pili nā lychees me ka mumū o ka lolo ma nā ʻāpana o ʻAsia, maopopo ʻole ʻo ia ka lawehala. ʻO ka ʻai ʻana i nā līkiō i ke kaulike e palekana no ka hapanui o ka poʻe.

Ka Laina Lalo

Kaulana nā Lychees ma ka Hikina Hema ʻo Asia a me Kina akā ʻoi aku ka liʻiliʻi ma nā ʻāina ʻē.

He mea ʻono a pua hoʻi kā lākou a he kumu maikaʻi o ka wikamina C a me kekahi mau antioxidant pono. ʻO kēia ka mea i hoʻohui maikaʻi loa i ka papaʻai olakino.