Maikaʻi nā hua Sunflower nāu? Kaʻai kūpono, nā pono a me nā mea hou aʻe

Anter

• He aha nā ʻano pua Sunflower?
• Waiwai Nutritional
• Nā Pōmaikaʻi Ola
• Hoʻāhu
• Maʻi maʻi puʻuwai
• Diabetes
• Nā Downsides kūpono
• ʻO Kalori a me Sodoma
• Cadmium
• Nā hua ulu
• Paa Hakahaka
• Nā Pāhoihoi
• ʻ Tipslelo aʻoaʻo no ka ʻai ʻana
• Ka Laina Lalo

Kaulana nā ʻano pua Sunflower i ke ala huikau, nā berena nunui-palaoa a me nā lāʻau ʻaʻai, a no ka ʻai pono ʻana hoʻi mai ka ʻeke.

Nui lākou i nā momona momona, nā mea kanu mea pono a me nā huaora a me nā minelala.

He mea nui paha kēia mau meaola i ka hōʻemi ʻana i kou makaʻu i nā pilikia olakino maʻamau, e like me ka maʻi puʻuwai a me ka maʻi kōkō ʻelua.

Eia nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā ʻano pua sunflower, me kā lākou meaʻai, nā pono a me pehea e ʻai ai iā lākou.

He aha nā ʻano pua Sunflower?

ʻO nā hua lā Sunflower nā hua o ka pua Sunflower (Helianthus annuus) ().

Hōʻiliʻili ʻia nā ʻanoʻano mai nā poʻo pua nui o nā mea kanu, hiki ke ana ma mua o 12 ʻīniha (30.5 cm) i ke anawaena. Loaʻa i kahi poʻo sunflower hoʻokahi a hiki i ka 2000 mau hua ().

Aia he ʻano nui ʻelua o nā mea kanu sunflower. Hoʻohui ʻia kekahi ʻano no nā ʻanoʻano āu e ʻai ai, ʻo kahi ʻē aʻe - ʻo ia ka hapanui i mahi ʻia - ulu no ka aila ().

Hoʻopili ʻia nā ʻano pua sunflower āu e ʻai ai i nā ʻāpana kaha ʻeleʻele-a-keʻokeʻo i ʻai ʻole ʻia, a kapa ʻia hoʻi nā iʻa. ʻO nā mea i hoʻohana ʻia no ka ʻimi ʻana i ka aila sunflower he pūpū ʻeleʻele paʻa.

Loaʻa i nā ʻanoʻano Sunflower kahi ʻoluʻolu, nutty a me kahi ʻano paʻa akā palupalu. Hoʻomoʻa pinepine ʻia lākou e hoʻomaikaʻi i ka ʻono, ʻoiai hiki iā ʻoe ke kūʻai maka iā lākou.

ʻO nā hua pua Sunflower mai nā poʻo pua nui o ka mea kanu sunflower. ʻO ka ʻai hiki ke ʻai he ʻoluʻolu, ʻono momona.

Waiwai Nutritional

Hoʻopili nā Sunflowers i nā meaola he nui i kahi hua liʻiliʻi.

ʻO nā hua nui i 1 auneke (30 mau a i ʻole 1/4 kīʻaha) o nā ʻano pua sunflower i hoʻomoana ʻia, (3):

ʻOi aku ka kiʻekiʻe o nā hua pua Sunflower i ka wikamina E a me ka selenium. Hana kēia mau mea e like me nā antioxidant e pale aku i nā hunaola o kou kino e kūʻē i nā hōʻino kūʻokoʻa manuahi, kahi mea i loko o nā maʻi maʻi mau (4, 5).

Hoʻohui ʻia, he hua maikaʻi nā hua laulā o nā mea kanu pono pono, e like me nā phenolic acid a me nā flavonoids - a hana pū kekahi me he mau antioxidant ().

Ke kupu ʻia nā ʻanoʻano sunflower, mahuahua nā mea kanu o kā lākou mea kanu. Hoʻoemi ka ulu ʻana i nā kumu i hiki ke hoʻopilikia i ka lawe ʻana o ka mineral. Hiki iā ʻoe ke kūʻai i nā hua pua sunflower i kupu, a maloʻo a i ʻole ma kekahi mau hale kūʻai ().

ʻO nā hua pua Sunflower nā kumuwaiwai maikaʻi loa o nā meaʻai - e like me ka wikamina E a me ka selenium - a me nā mea kanu pono e hiki ke kōkua i ka pale ʻana i nā maʻi maʻi.

Nā Pōmaikaʻi Ola

Hiki paha i nā ʻano pua Sunflower ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko, ka kolesterol a me ke kō kō no ka mea loaʻa iā lākou ka huaola E, magnesium, protein, linoleic fatty acid a me kekahi mau mea kanu (,,).

Eia kekahi, hoʻopili nā noiʻi i nā ʻano pua sunflower i nā pono olakino ʻē aʻe.

Hoʻāhu

ʻOiai ka mumū o ka wā pōkole kahi pane pale kūlohelohe, ʻo ka mumū mau ka mea weliweli no nā maʻi maʻi mau (,).

ʻO kahi laʻana, hoʻohui ʻia nā pae koko hoʻonui ʻia o ka marker inflammatory C-reactive protein i ka piʻi nui o ka maʻi puʻuwai a me ka maʻi diabetes 2 ().

I loko o kahi noiʻi i loko o 6000 mau mākua, ʻo ka poʻe i hōʻike i ka ʻai ʻana i nā ʻano pua sunflower a me nā ʻano hua ʻē aʻe ma kahi o ʻelima mau manawa i ka pule he 32% nā pae haʻahaʻa o ka protein C-reactive i hoʻohālikelike ʻia me ka poʻe i ʻai ʻole i nā ʻanoʻano.

ʻOiai ʻaʻole hiki i kēia ʻano noiʻi ke hōʻoia i ke kumu a me ka hopena, ʻike ʻia ia ʻo ka huaora E - ka mea nui i nā ʻano pua pua-lā - kōkua i ka hoʻohaʻahaʻa i nā pae protein C-reactive ().

ʻO Flavonoids a me nā mea kanu ʻē aʻe i nā ʻano pua sunflower kōkua pū kekahi i ka hoʻoliʻiliʻi ().

Maʻi maʻi puʻuwai

ʻO ke kahe koko kiʻekiʻe kahi mea pilikia nui no ka maʻi puʻuwai, kahi e alakaʻi ai i ka puʻuwai a i ʻole ka hahau ().

Hoʻohui kahi hui i nā ʻano pua sunflower i kahi enzyme e hiki ai i nā kīʻaha koko ke hoʻopili. A ʻo kahi hopena, kōkua paha ia i kāu mau kīʻaha koko e hoʻomaha, e hoʻohaʻahaʻa ana i kou kaomi koko. ʻO ka magnesium i nā ʻano pua sunflower e kōkua i ka hōʻemi ʻana i nā pae o ke koko (().

Hoʻohui ʻia, waiwai nā hua pua pua pua i nā unsaturated fatty acid, keu hoʻi ka linoleic acid. Hoʻohana kou kino i ka waikawa linoleic e hana i kahi hui like me ka hormone e hoʻomaha ai i nā kīʻaha koko, e hāpai ana i ke kahe o ke koko haʻahaʻa. Kōkua pū kēia waiʻona momona i ka hoʻohaʻahaʻa ʻana i ka kolesterol (14,).

I loko o kahi hebedoma 3 mau pule, ʻo nā wahine me ka maʻi diabetes ʻano 2 i ʻai i ka ʻauneke (30 gram) o nā hua pua sunflower i kēlā me kēia lā ma ke ʻano he ʻāpana o ka papaʻai kaulike i ʻike ʻia he 5% kahe o ke kaomi systolic (ka helu kiʻekiʻe o kahi heluhelu) ().

Hoʻomaopopo pū ka poʻe i komo i ka hōʻemi 9% a me 12% o ka LDL kolokolo "ʻino" a me nā triglycerides ().

Eia kekahi, i loko o kahi loiloi o 13 mau noiʻi, ʻo ka poʻe me ka nui o ka loaʻa ʻana o ka waikawa linoleic i loaʻa ka 15% haʻahaʻa o ka hopena o ka maʻi puʻuwai, e like me ka puʻuwai puʻuwai, a me ka 21% haʻahaʻa o ka make ʻana o ka maʻi puʻuwai, hoʻohālikelike ʻia me ka poʻe haʻahaʻa lawe ().

Diabetes

Ua hoʻāʻo ʻia nā hopena o nā ʻano pua sunflower ma ke kō kō a me ka maʻi diabetes ʻano 2 i loko o kekahi mau haʻawina a me he mea lā he hoʻohiki, akā nui nā noiʻi e pono ai (, 17).

Hōʻike nā noiʻi e ʻai ka poʻe e ʻai i ka ʻauneke (30 gram) o nā ʻano pua sunflower i kēlā me kēia lā ma ke ʻāpana o kahi papaʻai olakino e hoʻoliʻiliʻi i ke kō kō kōkō ma kahi o 10% i loko o ʻeono mau mahina, ke hoʻohālikelike ʻia i ka papaʻai olakino wale nō (, 18).

ʻO ka hopena o ke kō-kō-hoʻoliʻiliʻi o nā ʻano pua sunflower ma muli o ka hopena o ka mea kanu compound chlorogenic acid (, 20).

Hōʻike pū kekahi nā noiʻi e hoʻohui ana i nā ʻano pua sunflower i nā meaʻai e like me ka berena ke kōkua i ka hoʻēmi ʻana i ka hopena o ka carbs ma kāu kō kō. ʻO nā hua a me nā momona o ka hua e hoʻolohi i ka helu i kahi e ninini ai kou ʻōpū, e ʻae ana i kahi hoʻokuʻu kō ʻana o ke kō i ke kō (().

Loaʻa i nā ʻano pua Sunflower nā meaola a me nā mea kanu mea kanu e kōkua i ka hōʻemi ʻana i kou makaʻu o ka mumū, maʻi puʻuwai a me ka maʻi kōkō ʻelua.

Nā Downsides kūpono

ʻOiai ke olakino nā ʻano pua sunflower, he mau downsides kūpono paha kā lākou.

ʻO Kalori a me Sodoma

ʻOiai waiwai i nā mea momona, ʻoi aku ke kiʻekiʻe o nā hua pua sunflower i nā calories.

ʻO ka ʻai ʻana i nā ʻanoʻano i loko o ka pūpū he ala maʻalahi ia e lohi i ka wikiwiki o ka ʻai a me ka lawe ʻana o ka calorie i ka wā e ʻai māmā ana, no ka mea he manawa ka wā e wāwahi ai a kuha aku i kēlā me kēia pūpū.

Eia nō naʻe, inā ʻoe e nānā nei i kāu lawe paʻakai, e hoʻomanaʻo i nā pūpū - ka mea e hānai ai ka poʻe ma mua o ka haki ʻana - wehe pinepine ʻia me 2,500 mg o ka sodium - 108% o ka RDI - no 1/4 kīʻaha (30 gram) ().

ʻAʻole ʻike ʻia ka ʻike Sodium inā hāʻawi wale ka lepili i ka ʻikepili no ka ʻāpana ʻai - nā kernel i loko o nā pūpū. Kūʻai kekahi mau mana i nā mana sodium-hoʻemi ʻia.

Cadmium

ʻO kekahi kumu e ʻai ai i nā ʻanoʻano sunflower i ka hoʻohaʻahaʻa ʻo kā lākou ʻike cadmium. Hiki i kēia mea kaumaha ke hōʻeha i kou puʻupaʻa inā ʻike ʻia i nā nui ma kahi o kahi wā lōʻihi ().

Mālama nā Sunflowers i ka cadmium mai ka lepo a waiho i loko o kā lākou ʻanoʻano, no laila loaʻa iā lākou i nā mea i ʻoi aku ke kiʻekiʻe ma mua o ka nui o nā meaʻai (,).

Kūkā ka WHO i ka palena hebedoma o 490 micrograms (mcg) o cadmium no kahi makua 154 paona (70-kg) ().

Ke ʻai ka poʻe i ka 9 auneke (255 gram) o nā hua pua sunflower i kēlā me kēia pule no hoʻokahi makahiki, ua hoʻonui ʻia ko lākou awelika o ka cadmium mai 65 mcg a 175 mcg i kēlā me kēia pule. ʻO ka mea i ʻōlelo, ʻaʻole i hoʻonui kēia nui i kā lākou mau pae koko o cadmium a hōʻino paha i ko lākou mau puʻupaʻa ().

No laila, ʻaʻole pono e hopohopo e pili ana i ka ʻai ʻana i nā hua pua sunflower kūpono, e like me 1 auneke (30 gram) i kēlā me kēia lā - akā ʻaʻole pono ʻoe e ʻai i kahi ʻeke i hoʻokahi lā.

Nā hua ulu

ʻO Sprouting kahi ʻano makemake nui ʻia o ka hoʻomākaukau ʻana i nā ʻanoʻano.

I kekahi manawa, haumia nā ʻanoʻano me nā koʻohune ʻino, e like me Salmonella, kahi e hiki ke holomua i ka mehana, kūmole o ke kupu ʻana ().

ʻO kēia kahi hopohopo kūikawā i nā hua pua sunflower maka, ʻaʻole paha i wela ma luna o 118 ℉ (48 ℃).

ʻO ka hoʻomaloʻo ʻana i nā ʻano pua sunflower i nā mahana kiʻekiʻe ke kōkua i ka luku ʻana i nā bacteria maikaʻi. ʻIke ʻia kahi noiʻi ʻana i ka hoʻomaloʻo hapa ʻana i nā hua pua sunflower ma nā mahana o 122 ℉ (50 ℃) a ma luna a hoʻēmi nui ʻia. Salmonella alo ().

Inā ʻike ʻia ka hoʻohaunaele bacteria i loko o kekahi huahana, hoʻomanaʻo paha lākou - e like me ka mea i kupu me nā hua pua pua ulu. Mai ʻai i nā huahana i hoʻomanaʻo ʻia.

Paa Hakahaka

ʻO ka ʻai ʻana i kahi heluna nui o nā hua līlū i ka manawa hoʻokahi ka hopena i ka hopena fecal - a i ʻole nā ​​wahi stool - i nā keiki a me nā mākua (,).

ʻO ka ʻai ʻana i nā ʻano pua sunflower i loko o ka pūpū e hoʻonui ai i kou alo o ka hopena fecal, ʻoiai ʻoe e ʻai ʻole ai i nā ʻāpana pūpū, i hiki ʻole i kou kino ke ʻeli ().

Hiki i kahi impaction ke haʻalele iā ʻoe hiki ʻole ke loaʻa i kahi ʻōpū. Pono paha kāu kauka e wehe i ka palaka ʻoiai ʻoe ma lalo o ka anesthesia ākea.

Ma waho o ka constipated ma muli o ka fecal impaction, hiki paha iā ʻoe ke kahe i ka pahu wai a puni ka paʻa a ʻeha ka ʻōpū a me ka nausea, i waena o nā ʻōuli ʻē aʻe.

Nā Pāhoihoi

ʻOiai ʻaʻohe ʻike pinepine ʻia nā mea hoʻoweliweli i nā ʻano pua sunflower, ua hōʻike ʻia kekahi mau hihia. Hiki i nā hopena ke komo i ka hānō, ka pehu ʻana o ka waha, ka makaʻu o ka waha, ka huhū hay, nā ʻeha o ka ʻili, nā ʻeha, ka luaʻi a me nā anaphylaxis (,,).

ʻO nā alergens he mau protein like ʻole i nā ʻanoʻano. ʻO ka waiūpaka pua Sunflower - kālua ʻia, nā ʻanoʻano lepo - hiki ke like me ka allergenic me nā ʻano hua āpau ().

ʻOi aku ka liʻiliʻi o ka nui o nā proteins alergenic ma loko o ka aila sunflower i hoʻomaʻemaʻe ʻia, akā i nā manawa kakaikahi, ua loaʻa i nā poʻe koʻikoʻi loa ka hopena o ka nui o ka aila (,).

ʻOi aku ka maʻamau o nā huakō pua Sunflower i ka poʻe i hōʻike ʻia i nā mea kanu sunflower a i ʻole nā ​​ʻanoano ma ke ʻano he ʻāpana o kā lākou hana, e like me nā mahiʻai sunflower a me nā mea hoʻohua manu ().

I kou home, hiki i ka hānai manu manu ʻana i nā ʻano pua sunflower ke hoʻokuʻu i kēia mau mea āpau i ka lewa, nā mea āu e hāhā ai. Hiki ke makaʻala i nā keiki ʻōpio i nā ʻano pua sunflower e ka hōʻike ʻana i nā protein i loko o ka ʻili i hōʻino ʻia (,,).

Ma waho aʻe o nā meaʻai āpau o ka meaʻai, ua hoʻomohala kekahi poʻe i nā maʻi āpau i ka hoʻopā ʻana i nā ʻano pua sunflower, e like me ka hana ʻana i ka palaoa hū me nā hua laulā, nā hopena i nā hopena e like me ka ʻili, nā lima ʻā ().

E ana i nā ʻāpana pua sunflower e hōʻalo i ka lawe ʻana i ka nui o ka calorie a me ke kūlana kiʻekiʻe i ka cadmium. ʻOiai ʻaʻole maʻamau, hoʻohaumia ʻia ka maʻi bacteria o nā hua i kupu ʻia, nā mea ʻālohilohi ʻano pua sunflower a me nā ālai ʻōpū.

ʻ Tipslelo aʻoaʻo no ka ʻai ʻana

Kūʻai ʻia nā ʻano pua Sunflower i loko o ka pūpū a i ʻole nā ​​ʻāpana pale ʻia.

ʻAi ʻia ka poʻe i loko o ka pūpū e ka haki ʻana iā lākou me kou mau niho, a laila kuha aku i ka pūpū - ʻaʻole pono ke ʻai ʻia. ʻO kēia mau ʻano huaʻai kahi meaʻai māmā nui i nā pāʻani kinipōpō hīnaʻi a me nā pāʻani haʻuki waho ʻē aʻe.

ʻOi aku ka maʻalahi o nā hua pua sunflower i hoʻopaʻa ʻia. Eia nā ala like ʻole e hiki ai iā ʻoe ke ʻai iā lākou:

• Pākuʻi i ke ala hele kāwili.
• E hoʻoulu i nā kī granola homemade.
• E kāpīpī i ka saladi ʻōmaʻomaʻo lau.
• Hoʻopili i loko o ka cereal wela a me ke anuanu.
• E kāpīpī i nā huaʻai a i ʻole yogurt parfaits.
• Pākuʻi i ka hoʻoulu ʻana.
• E hoʻoulu i ka tuna a i ka salakeke moa.
• E kāpīpī i nā mea kanu i kālua ʻia.
• Pākuʻi i nā mea kanu veggie.
• Hoʻohana ma kahi o nā hua paina i ka pesto.
• Nā casseroles kiʻekiʻe.
• Wili i nā hua a hoʻohana i uhi no ka iʻa.
• Hoʻohui i nā mea i hoʻomoʻa ʻia, e like me nā berena a me nā muffins.
• Hoʻomoʻu i kahi ʻāpala a i ʻole maiʻa i loko o ka waiū bata ʻano pua.

Hiki i nā ʻano pua Sunflower ke huli i polū-ʻōmaʻomaʻo ke kuke ʻia. Loaʻa kēia ma muli o kahi hopena kemika weliweli ma waena o nā hua 'chlorogenic acid a me ka baking soda - akā hiki iā ʻoe ke hōʻemi i ka nui o ka soda bakena e hoʻoliʻiliʻi i kēia hopena ().

ʻO ka mea hope loa, maʻalahi nā ʻano pua sunflower e lilo i rancid ma muli o kā lākou momona momona. E mālama iā lākou i loko o kahi pahu ea i loko o kāu pahu hau a i ʻole ka pahu hau e pale aku ai i ka rancidity.

ʻO nā hua līlū laulā ʻole kahi meaʻai māmā, ʻoiai ʻo nā ʻano shelled hiki ke ʻai ʻia e ka lima a i ʻole hoʻohui ʻia i kekahi o nā meaʻai, e like me ka mix trail, salads a me nā mea i hoʻomoʻa ʻia.

Ka Laina Lalo

Hana nā ʻano pua Sunflower i kahi meaʻai momona, a momona a me kahi mea ʻono maikaʻi i nā ipu he lehulehu.

Hoʻopili lākou i nā meaola like ʻole a me nā mea kanu mea kanu i hiki ke kōkua i ke kaua ʻana i ka mumū, ka maʻi puʻuwai a me ka maʻi kōkō ʻelua.

Eia nō naʻe, he calorie-mānoanoa lākou a alakaʻi paha i nā hopena ʻaoʻao i makemake ʻole ʻia inā ʻai ʻoe i nā mea he nui.