7 mau pōmaikaʻi maiʻa maiʻula (a pehea lākou e ʻokoʻa ai mai nā mea melemele)

Anter

• 1. Loaʻa i nā mea nui nui
• 2. Mei Kaomi Koko Lalo
• 3. Kākoʻo i ke olakino maka
• 4. Waiwai i nā Antioxidant
• 5. Kākoʻo paha i kāu ʻōnaehana palekana
• 6. Hiki ke hoʻomaikaʻi i ke olakino Digestive
• Loaʻa nā Prebiotics
• Kahi Puna Maikaʻi
• 7. maikaʻi a maʻalahi hoʻi e hoʻohui i kāu papaʻai
• ʻĀlaʻula vs. maiʻa melemele
• Ka Laina Lalo

Aia ma kahi o 1,000 mau ʻano ʻokoʻa o ka maiʻa a puni ka honua (1).

ʻO ka maiʻa ʻulaʻula kahi ʻāpana o ka maiʻa Hikina Hema a me ka ʻulaʻula.

Palupalu lākou a loaʻa kahi ʻono momona ke oʻo. Wahi a kekahi poʻe makemake lākou e like me ka maiʻa mau - akā me ke ʻano o ka ʻono raspberry.

Hoʻohana pinepine ʻia lākou i nā mea ʻono akā hoʻopili maikaʻi ʻia me nā ipu ʻono pū kekahi.

Hāʻawi ka maiʻa ʻulaʻula i nā mea pono nui a pono e pōmaikaʻi i kāu ʻōnaehana pale, olakino puʻuwai, a me ka digestion.

Eia he 7 mau pōmaikaʻi o ka maiʻa ʻulaʻula - a pehea e ʻokoʻa ai mai nā melemele.

1. Loaʻa i nā mea nui nui

E like me ka maiʻa melemele, hāʻawi ka maiʻa ʻulaʻula i nā mea pono nui.

Nui lākou waiwai i ka potassium, wikamina C, a me ka wikamina B6 a loaʻa i kahi nui o nā fiber.

Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi (3.5 auneke a i ʻole 100 gram) ():

• Kalepona: 90 calories
• Kāpena: 21 gram
• Kumuʻiʻo: 1.3 gram
• Momona: 0.3 gram
• Puluniu: 3 gram
• Pālima: 9% o ka Reference Daily Intake (RDI)
• ʻO ka Vitamin B6: 28% o ka RDI
• ʻO Vitamin C: 9% o ka RDI
• Makanekiuma: 8% o ka RDI

ʻO kahi maiʻa ʻulaʻula liʻiliʻi wale nō ma kahi o 90 mau caloriu a loaʻa ka hapa nui o ka wai a me nā carbs. ʻO ke kiʻekiʻe o ka wikamina B6, magnesium, a me ka wikamina C e hana ai i kēia ʻano maiʻa me ka momona o ka momona.

Hōʻuluʻulu Manaʻo ʻO ka maiʻa ʻulaʻula kahi waiwai waiwai nui. He momona ia i nā minelala pono, wikamina B6, a me ka fiber.

2. Mei Kaomi Koko Lalo

ʻO ka potassium kahi mineral pono no ke olakino puʻuwai ma muli o kāna kuleana i ka hoʻoponopono ʻana i ke kahe o ke koko.

Nui ka maiʻa ʻulaʻula i ka potassium - me hoʻokahi hua liʻiliʻi e hāʻawi ana i 9% o ka RDI.

Hōʻike ka noiʻi i ka ʻai ʻana i nā meaʻai momona potassium e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko (,,).

Ua loaʻa kahi loiloi o 22 mau noiʻi i hoʻomalu ʻia e ʻai ana i ka nui o ka potassium e hoʻohaʻahaʻa i ke kahe o ke systolic (ka helu kiʻekiʻe o ka heluhelu ʻana e 7 mm Hg. Ua ikaika loa kēia hopena i ka poʻe i loaʻa i ke koko kiʻekiʻe i ka hoʻomaka o ke aʻo ʻana ().

ʻO kekahi mea minerala nui no ka kaohi kaomi koko ka magnesium. Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi ma kahi o 8% o kāu mau pono no kēlā me kēia lā no kēia mineral.

Hoʻomaopopo kahi loiloi o 10 mau noiʻi i ka hoʻonui ʻana i kāu lawe ʻana i ka magnesium e 100 mg i kēlā me kēia lā e hoʻoliʻiliʻi i kāu makaʻi o ke kahe koko kiʻekiʻe a 5% ().

Hoʻohui ʻia, ʻo ka hoʻonui ʻana i kāu lawe ʻana o ka magnesium a me ka potassium e ʻoi aku ka maikaʻi ma ka hoʻēmi ʻana i ke kahe o ke koko ma mua o ka ʻai ʻana i nā mea wale nō o nā mineral ().

Hōʻuluʻulu Manaʻo Nui ka maiʻa ʻulaʻula i ka potassium a me ka magnesium. Hiki ke kōkua i ka hoʻonui ʻana i kāu lawe ʻana i kēia mau minela ʻelua e hōʻemi i ke kahe o ke koko.

3. Kākoʻo i ke olakino maka

Aia nā maiʻa ʻulaʻula i nā carotenoids - nā pigment e hāʻawi i nā hua i kā lākou ʻili ʻulaʻula ().

ʻO ka Lutein a me ka beta carotene he ʻelua carotenoids i ka maiʻa ʻulaʻula e kākoʻo i ke olakino o ka maka.

ʻO kahi laʻana, hiki i ka lutein ke kōkua i ka pale ʻana i ka degeneration macular e pili ana i ka makahiki (AMD), kahi maʻi maka hiki ʻole ke hoʻōla ʻia a me kahi kumu alakaʻi o ka makapō (,).

I ka ʻoiaʻiʻo, hoʻokahi loiloi o 6 noiʻi i loaʻa i ka ʻai ʻana i nā meaʻai momona-lutein ke hōʻemi i kou makaʻu o ka hopena makahiki e pili ana i ka makahiki e 26% ().

ʻO ka beta carotene kahi carotenoid ʻē aʻe e kākoʻo i ke olakino o ka maka, a ʻo ka maiʻa ʻulaʻula e hāʻawi i nā mea he nui aʻe ma mua o nā ʻano maiʻa ʻē aʻe ().

Hiki ke hoʻohuli i ka beta carotene i huaʻai A i kou kino - kekahi o nā wikamina koʻikoʻi no ke olakino o ka maka ().

Hōʻuluʻulu Manaʻo Aia nā maiʻa ʻulaʻula i nā carotenoids e like me ka lutein a me ka beta carotene e hāpai i ke olakino maka a hoʻoliʻiliʻi paha i kou maka o ka hoʻohaʻahaʻa macular.

4. Waiwai i nā Antioxidant

E like me nā huaʻai a me nā mea ʻai ʻē aʻe, loaʻa i nā maiʻa ʻulaʻula nā antioxidant ikaika. I ka ʻoiaʻiʻo, hāʻawi lākou i nā nui o kekahi mau antioxidant ma mua o ka maiʻa melemele ().

ʻO nā Antioxidant nā mea hoʻopili e pale i ka hōʻino ʻana o ke kelepona i hoʻokumu ʻia e nā mole i kapa ʻia he radical free. Hiki i nā radical manuahi keu i kou kino ke alakaʻi i kahi kaulike ʻole i ʻike ʻia ʻo ke kaumaha oxidative, e pili ana i nā ʻano e like me ka maʻi puʻuwai, ka maʻi kō, a me ka maʻi ʻaʻai (,,).

ʻO nā antioxidant nui i ka maiʻa ʻulaʻula e komo pū me ():

• carotenoids
• anthocyanins
• wikamina C
• dopamine

Hāʻawi paha kēia mau antioxidant i nā pono olakino pale. ʻO kahi laʻana, ʻike ʻia kahi loiloi ʻōnaehana i ka lawe ʻana o ka dietary anthocyanins i hōʻemi i ka makaʻu o ka maʻi puʻuwai coronary e 9% ().

ʻO ka ʻai ʻana i nā hua momona i loko o nā antioxidant - e like me ka maiʻa ʻulaʻula - e hoʻoliʻiliʻi paha i kou makaʻi ʻana i kekahi mau ʻano mau (,).

Hōʻuluʻulu Manaʻo He kiʻekiʻe ka maiʻa ʻulaʻula i nā antioxidant he nui e pale aku ai i ka hōʻino ʻana o ka cell i hoʻokumu ʻia e nā radical free a hoʻohaʻahaʻa i kou makaʻi i kekahi mau maʻi.

5. Kākoʻo paha i kāu ʻōnaehana palekana

Nui ka maiʻa ʻulaʻula i nā wikamina C a me B6. Pono kēia mau meaola no ke olakino immune system ().

Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi i 9% a me 28% o nā RDI no nā huaora C a me B6.

Hoʻoikaika ka Wikamina C i ka pale ʻana ma ka hoʻoikaika ʻana i nā hunaola o kāu ʻōnaehana pale. No laila, hōʻike kekahi noiʻi e pili pū ana me ka hemahema vitamini C me ka hoʻonui ʻia o ka maʻi (,).

ʻOiai he kakaikahi loa ka hemahema o ka wikamina C ma United States - e pili ana ma kahi o 7% o nā mākua - he mea nui e hōʻoia i ka lawe ʻana ().

ʻO ka wikamina B6 i ka maiʻa ʻulaʻula kekahi hana nui i ke kākoʻo ʻana i kāu ʻōnaehana pale maʻi.

ʻO ka ʻoiaʻiʻo, hiki i kahi hemahema vitamona B6 ke hoʻemi i ka hana o kou kino i nā hunaola keokeo a me nā anti-immune immune - e hakakā ana nā mea ʻelua i ka maʻi ().

Hōʻuluʻulu Manaʻo ʻO ka maiʻa ʻulaʻula kahi kumu maikaʻi o ka wikamina C a me ka huaʻai B6, ʻo ia nā huaora e kākoʻo i kahi ʻōnaehana pale pale ikaika a hakakā i ka maʻi.

6. Hiki ke hoʻomaikaʻi i ke olakino Digestive

Kākoʻo ka maiʻa ʻulaʻula i kāu ʻōnaehana digestive ma nā ʻano like ʻole.

Loaʻa nā Prebiotics

ʻO Prebiotics kahi ʻano o ka fiber e hānai i kāu bacteria koʻohune maikaʻi. E like me ka maiʻa melemele, he maiʻa ʻulaʻula kahi kumu nui o ka fiber prebiotic.

ʻO Fructooligosaccharides ka ʻano nui o ka fiber prebiotic i ka maiʻa, akā loaʻa pū kekahi i kahi inulin ().

Hiki i nā Prebiotics i ka maiʻa ke hoʻemi i ka bloating, hoʻonui i ka ʻokoʻa o nā bacteria gut maikaʻi, a hoʻemi i ka paʻa paʻa (,).

Ua ʻike ʻia hoʻokahi hoʻopaʻa ʻana i ka lawe ʻana he 8 mau gram o nā fructooligosaccharides i kēlā me kēia lā no 2 mau pule i hoʻonui i ka heluna o nā koʻohune gut pono he 10 mau manawa ().

Kahi Puna Maikaʻi

Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi i 3 gram o ka fiber - ma kahi o 10% o ka RDI no kēia mea momona.

Pono nā puluniu ʻai i kāu ʻōnaehana digestive e (,):

• hāpai i ka neʻe ʻana o ka ʻōpū mau
• e hoʻemi ana i ka mumū i kou ʻōpū
• e hoʻonāukiuki ana i ka ulu ʻana o nā bacteria koʻohune aloha

Hoʻohui ʻia, hiki i kahi papaʻai fiber kiʻekiʻe ke hōʻemi i kou makaʻi o Inflammatory Bowel Disease (IBD).

Hoʻokahi noiʻi ma nā wahine 170,776 ua ʻike he papaʻai kiʻekiʻe-fiber - hoʻohālikelike ʻia i hoʻokahi haʻahaʻa o ka fiber - e pili ana me kahi 40% hoʻoliʻiliʻi o ka maʻi o Crohn ().

Hōʻuluʻulu Manaʻo Nui ka maiʻa ʻulaʻula i ka prebiotics a me ka fiber, kahi e hāpai ai i ka digestion maikaʻi a hoʻoliʻiliʻi paha i kou makaʻu o ka IBD.

7. maikaʻi a maʻalahi hoʻi e hoʻohui i kāu papaʻai

Ma waho o kā lākou mau pono olakino, ʻono a maʻalahi ka ʻai i ka maiʻa ʻulaʻula.

He meaʻai māmā a maʻalahi hoʻi lākou. Ma muli o kā lākou ʻono momona, hāʻawi pū ka maiʻa ʻulaʻula i kahi ala olakino e hoʻomomona maoli ai i ka meaʻai.

Eia kekahi mau ala e hoʻohui i ka maiʻa ʻulaʻula i kāu papaʻai.

• E kiola iā lākou i kahi mea mānoanoa.
• Māhele a hoʻohana iā lākou ma ke ʻano he topping no ka oatmeal.
• Paʻahau a kāwili i ka maiʻa ʻulaʻula i loko o ka ʻaikalima.
• E hoʻopili me ka waiūpī pīpī no kahi meaʻai e hoʻopiha ai.

ʻO ka maiʻa ʻulaʻula kekahi mea hoʻohui maikaʻi loa i ka meaʻai no ka muffins, pancakes, a me ka palaoa homemade.

Hōʻuluʻulu Manaʻo He mai māmā ka maiʻa ʻulaʻula. ʻO kā lākou mea ʻono momona e hana ai iā lākou i mea hoʻohui maikaʻi loa i nā ʻano like ʻole.

ʻĀlaʻula vs. maiʻa melemele

ʻAno like ka maiʻa ʻulaʻula me ko lākou mau hoa melemele.

ʻO lāua nā kumuwaiwai maikaʻi o ka fiber dietary a hāʻawi like like i ke kiʻekiʻe o nā calorie a me nā carbs.

Eia nō naʻe, he mau ʻano ʻokoʻa nā ʻano ʻelua. ʻO kahi laʻana, hoʻohālikelike ʻia i ka maiʻa melemele, maiʻa ʻulaʻula (,):

• ʻoi aku ka liʻiliʻi a ʻoi
• loaʻa kahi ʻono ʻoluʻolu me ka ʻono
• loaʻa nā huaora C hou aku
• ʻoi aku ke kiʻekiʻe ma kekahi mau antioxidant
• he helu helu glycemic haʻahaʻa (GI) haʻahaʻa

ʻOiai ʻoi aku ka momona o ka maiʻa ʻulaʻula, loaʻa iā lākou kahi helu GI haʻahaʻa ma mua o ka maiʻa melemele. ʻO ka GI kahi pālākiō mai 0 a 100 e ana i ka wikiwiki o nā meaʻai e hoʻonui i nā kō kō kō.

Hōʻike nā helu ʻo GI haʻahaʻa i ka lawe lohi i loko o ke koko. Loaʻa nā maiʻa melemele i ka helu GI he 51 ma ka awelika, a ʻo nā maiʻa ʻulaʻula i helu ma lalo o ka pālākiō ma kahi o 45.

Ma hope o ka papaʻai G-low e kākoʻo paha i ke kaohi kō kōpaʻa olakino a hoʻēmi i nā kiʻekiʻe o ka kolesterol (,,,).

Hōʻuluʻulu Manaʻo ʻOi aku ka liʻiliʻi a me ka momona o ka maiʻa ʻulaʻula ma mua o ka maiʻa melemele. ʻOi aku lākou i loko o kekahi mau mea momona - e like me nā antioxidant a me ka wikamina C - akā loaʻa ka helu GI haʻahaʻa.

Ka Laina Lalo

ʻO ka maiʻa ʻulaʻula kahi hua ʻokoʻa e hāʻawi i nā pono olakino he nui.

Nui lākou i nā antioxidants, wikamina C, a me ka wikamina B6. Hāʻawi lākou i kahi calorie haʻahaʻa akā kiʻekiʻe-fiber i hoʻohui ʻia i nā meaʻai, nā mea ʻai māmā, a me nā meaʻai meaʻai maikaʻi.

I waena o nā mea ʻē aʻe, hiki i nā meaola i ka maiʻa ʻulaʻula ke hāʻawi i ka hoʻomaikaʻi ʻana i ka naʻau a me ke olakino digestive ke ʻai ʻia ma ke ʻano he papaʻai olakino holoʻokoʻa.