Nā Pōmaikaʻi 5 o nā Chestnuts Wai (Plus Pehea e hoʻohana ai iā lākou)

Anter

• 1. Nutritious loa akā haʻahaʻa i nā kalena
• 2. Aia nā helu kiʻekiʻe o nā Antioxidant e hakakā nei i nā maʻi
• 3. Hiki ke kōkua i ka hoʻohaʻahaʻa i kou kaomi koko a hoʻemi i ka makaʻu o ka maʻi puʻuwai
• 4. Paipai i ka Loss Kaumaha ma ka mālama ʻana iā ʻoe i ka mea ʻoi aku ka lōʻihi me nā hapa liʻiliʻi
• 5. Hiki ke hōʻemi i ka hopena o ke kaumaha o ka oxidative a kōkua i ka hakakā ʻana i ka ulu ʻana o ka maʻi ʻaʻai
• Pehea e hoʻohana ai i nā pahu wai
• Ka Laina Lalo

I loko nō o ke kāhea ʻia ʻana he chestnuts, ʻaʻole nūnū iki nā umauma wai. ʻO lākou nā mea kanu kōkomo wai e ulu i nā nāhelehele, nā loko iʻa, nā māla paddy a me nā loko pāpaʻu (1).

Kūpono nā pahu wai ma ka Hikina Hema ʻo Asia, Kina Hema, Taiwan, Australia, ʻApelika a me nā mokupuni he nui ma nā moana ʻĀnia a me ka Pākīpika.

Hōʻiliʻili ʻia lākou ke huli ke corm, a i ʻole ka ʻāpuʻu, i kahi ʻeleʻele ʻeleʻele.

Loaʻa iā lākou kahi ʻiʻo keʻokeʻo, keʻokeʻo i hiki ke ʻoluʻolu maka ʻia a kuke ʻia a hoʻohui pinepine ʻia i nā kīʻaha ʻAsia e like me nā ʻūlū, chy suey, nā palaoa a me nā salakeke.

Eia naʻe, nā pahu waiʻO Eleocharis dulcis) ʻaʻole pono e huikau me nā wai caltrops (Nā hānau hānau), kahi i kapa ʻia he mau pahu wai. Hoʻohālike ʻia nā caltrops wai e like me nā ʻōpeʻapeʻa a i ʻole nā ​​poʻo buffalo a ʻono e like me nā uala a ʻuala paha.

Nui nā hoʻohana a nā chestnuts wai a ua hoʻopili ʻia i nā pōmaikaʻi he nui. Eia nā pono ʻelima i kākoʻo ʻia i ka ʻepekema o nā pahu wai, me nā manaʻo no ka ʻai ʻana iā lākou.

1. Nutritious loa akā haʻahaʻa i nā kalena

Piha nā pahu wai i nā mea momona. Hāʻawi kahi 3.5-auneke (100-gram) o nā pahu wai wai maka ():

• Kalepona: 97
• Momona: 0,1 gram
• Kāpena: 23.9 gram
• Puluniu: 3 gram
• Kumuʻiʻo: 2 gram
• Pālima: 17% o ka RDI
• Manganese: 17% o ka RDI
• Keleawe: 16% o ka RDI
• ʻO ka Vitamin B6: 16% o ka RDI
• Riboflavin: 12% o ka RDI

ʻO nā pahu wai kahi kumu nui o ka fiber a hāʻawi i 12% o ka ʻōlelo no ka fiber i kēlā me kēia lā no nā wahine a me 8% no nā kāne.

Hōʻike ka noiʻi i ka ʻai ʻana i ka fiber he nui e kōkua i ka hoʻoliʻiliʻi o ka ʻōpū, hoʻēmi i nā kiʻekiʻe o ke koko, e hoʻoponopono i nā pae kō a me ka mālama i kou ʻōpū ().

Hoʻohui ʻia, ʻo ka hapa nui o nā calorie i loko o nā pahu wai e hele mai nā kaloka.

Eia nō naʻe, haʻahaʻa lākou i nā calorie, no ka mea, he 74% wai ka chestnuts wai maka.

ʻOi loa ka momona o ka chestnuts wai a loaʻa nā nui o ka fiber, potassium, manganese, keleawe, vitamini B6 a me riboflavin. ʻO ka hapa nui o kā lākou mau calorie mai ka carbs.

2. Aia nā helu kiʻekiʻe o nā Antioxidant e hakakā nei i nā maʻi

Aia i loko o nā pahu wai ka nui o nā antioxidant.

ʻO nā Antioxidant he mau mole e kōkua i ka pale ʻana i ke kino i nā mole weliweli e kapa ʻia nā radical free. Inā hōʻiliʻili nā radical manuahi i loko o ke kino, hiki iā lākou ke hoʻokahuli i nā pale kūlohelohe o ke kino a hāpai i kahi mokuʻāina i kapa ʻia ʻo oxidative stress ().

ʻO ka mea pōʻino, ua hoʻopili ʻia ke koʻikoʻi oxidative i kahi makaʻu kiʻekiʻe o nā maʻi maʻi mau, e like me ka maʻi puʻuwai, ʻano diabetes he 2 a me nā ʻano he nui o nā maʻi ʻaʻai.

Nui ka waiwai o nā chestnuts wai i loko o nā antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate a me catechin gallate (, 6).

Ua hōʻike ʻia nā noiʻi hōʻike-paipu i hiki i nā antioxidant i ka ʻili a me ka ʻiʻo o nā pahu wai ke hoʻopau pono i nā radical free e pili ana i ka holomua o ka maʻi mau (6,).

ʻO ka mea e ʻoliʻoli ai, ʻo nā antioxidant i loko o nā pahu wai, e like me ka ferulic acid, kōkua pū kekahi e hōʻoia i kaʻiʻo a me ka ʻono o ka chestnut wai, ʻoiai ma hope o ka kuke ʻana ().

ʻO nā pahu wai kahi kumu waiwai nui o nā antioxidant ferulic acid, gallocatechin gallate, epicatechin gallate a me catate catate. Hiki i kēia mau antioxidant ke kōkua i ke kino e hakakā i ke koʻikoʻi oxidative, i pili i nā maʻi maʻi he nui.

3. Hiki ke kōkua i ka hoʻohaʻahaʻa i kou kaomi koko a hoʻemi i ka makaʻu o ka maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa ().

Hoʻonui ʻia ka makaʻu o ka maʻi puʻuwai e nā mea pilikia e like me ke kiʻekiʻe o ke koko, ke koko kiʻekiʻe (LDL cholesterol), nā hahau a me nā triglycerides koko kiʻekiʻe ().

ʻO ka mea hoihoi, ua hoʻohana ʻia nā chestnuts wai i ka mōʻaukala e mālama i nā kumu pilikia e like me ke kahe kiʻekiʻe. ʻO ia paha no ka mea he kumu nui lākou o ka potassium.

Ua hoʻopili ka nui o nā noiʻi i nā papaʻai he nui i loko o ka potassium me ka hoʻemi ʻia o nā pilikia o ka hahau a me ke kahe kiʻekiʻe - ʻelua mau kumu pilikia no ka maʻi puʻuwai.

Ua ʻike ʻia kahi anamanaʻo o 33 mau noiʻi i ka wā e hoʻopau ai ka poʻe me ke koko kiʻekiʻe i ka nui o ka pāhare potassium, ua hoʻemi ʻia ko lākou systolic blood pressure (luna waiwai) a me ke koko diastolic (haʻahaʻa haʻahaʻa) e 3.49 mmHg a me 1.96 mmHg, ().

Ua ʻike ʻia ka hōʻike like i loaʻa i ka poʻe i ʻai i ka nui o ka potassium he 24% ka nui o ka hopena o ka maʻi kō.

Ua ʻike ʻia kahi hōʻike ʻē aʻe o nā noi 11 me 247,510 poʻe i loaʻa i ka poʻe i ʻai i ka potassium he 21% haʻahaʻa o ka maʻi stroke a me ka hōʻemi nui ʻana o ka maʻi puʻuwai ().

ʻO nā pahu wai wai kahi kumu maikaʻi loa o ka potassium. Hoʻopili kaʻai waiwai i ka potassium i ka hōʻemi ʻia o nā maʻi maʻi puʻuwai e like me ke kiʻekiʻe o ke koko a me nā hahau.

4. Paipai i ka Loss Kaumaha ma ka mālama ʻana iā ʻoe i ka mea ʻoi aku ka lōʻihi me nā hapa liʻiliʻi

Hoʻokaʻawale ʻia nā pahu pahu wai ma ke ʻano he meaʻai nui. Loaʻa i nā meaʻai o ka nui kiʻekiʻe ka nui o ka wai a i ʻole ka ea. ʻAʻohe calorie nā mea ʻelua.

ʻOiai ka haʻahaʻa o nā calories, hiki i nā meaʻai nui ke kaohi i ka pōloli (,).

Hiki i ka pōloli ke hoʻopili i kou hiki ke pili i ka papaʻai, ke kuapo liʻiliʻi ʻana i ka hoʻopiha ʻana i nā meaʻai no ka hoʻopiha ʻana i nā meaʻai e hāʻawi i nā calorie like i hiki ke lilo i mea hoʻolālā maikaʻi no ka lilo ʻana o ka paona.

Hana ʻia nā pahu wai o 74% wai ().

Inā hakakā ʻoe me ka pōloli, a laila ke kuapo ʻana i kāu kumu o nā kalakeke i kēia manawa no nā pahu wai e kōkua iā ʻoe e noho piha no ka lōʻihi ʻoi aku ka liʻiliʻi o nā calorie.

Hana ʻia nā chestnuts wai i 74% wai, kahi e hoʻolilo ai iā lākou i meaʻai no ka mea kiʻekiʻe. Ma hope o ka papaʻai i ka nui i nā meaʻai nui hiki ke kōkua iā ʻoe e lilo i ka paona, no ka mea hiki iā lākou ke mālama iā ʻoe no ka lōʻihi me nā calorie liʻiliʻi.

5. Hiki ke hōʻemi i ka hopena o ke kaumaha o ka oxidative a kōkua i ka hakakā ʻana i ka ulu ʻana o ka maʻi ʻaʻai

Loaʻa i nā pahu wai wai nā kiʻekiʻe kiʻekiʻe loa o ka antioxidant ferulic acid.

Mālama kēia antioxidant i ka ʻono o nā chestnuts wai e pīpī, ʻoiai ma hope o kā lākou kuke ʻana. ʻO ka mea hou aku, ua hoʻopili kekahi mau noiʻi i ka acid ferulic i kahi haʻahaʻa haʻahaʻa o kekahi mau maʻi maʻi maʻi.

I loko o kahi hoʻokolohua-paipu hoʻowalewale, ua ʻike ka ʻepekema ʻo ka mālama ʻana i nā hunaola maʻi ʻaʻai me ka waiū ferulic i kōkua e kāohi i ko lākou ulu a hoʻonui i ko lākou make ().

Ua ʻike ʻia kekahi o nā noiʻi ana i ka Tube Tube ua kōkua ka ferulic acid i ke kāohi ʻana i ka ulu ʻana o ka ʻili, thyroid, a me nā pūnaʻi maʻi ʻaʻa iwi (,,,).

Maliʻa paha pili ka hopena anti-cancer o nā chestnuts wai i kā lākou ʻike anti-antioxidant.

Hilinaʻi nā hunaola maʻi ʻaʻai i ka nui o nā radical manuahi e ʻae iā lākou e ulu a pāhola. I ke kōkua ʻana o nā antioxidant i ka pale ʻana i nā radical manuahi, hiki nō paha iā lākou ke hōʻemi i ka ulu ʻana o ka maʻi ʻaʻai (,).

ʻO ka mea i ʻōlelo ʻia, ʻo ka hapa nui o ka noiʻi ʻana e pili ana i nā pahu wai a me nā maʻi ʻaʻai e kau ʻia ma nā hoʻokolohua paipu hoʻowalewale. Pono nā noiʻi e pili ana i ka poʻe hou aʻe ma mua o ka hāʻawi ʻana i nā ʻōlelo aʻoaʻo.

ʻO ka ʻiʻo o nā chestnuts wai i kiʻekiʻe loa i ka waikawa ferulic, kahi antioxidant i pili i ka hoʻemi hoʻoliʻiliʻi o ka stress oxidative a me ka maʻi ʻaʻai.

Pehea e hoʻohana ai i nā pahu wai

ʻO ka chestnuts wai kahi meaʻono maʻamau i nā ʻāina ʻAsia.

Mahalo nui loa lākou a hiki ke ʻoluʻolu ʻia i ka maka, i hoʻolapalapa ʻia, palai ʻia, ʻūlū ʻia, ʻākoʻi a candied ʻia.

ʻO kahi laʻana, ʻili pinepine ʻia nā pahu wai a ʻokiʻoki ʻia, ʻoki a papaʻu ʻia paha i loko o nā kīʻaha e like me nā ʻūlū, nā omelet, nā chop suey, nā curries a me nā saladi, a me nā mea ʻē aʻe (1)

Hiki iā lākou ke leʻaleʻa hou ma hope o ka holoi ʻana a me ka ʻili ʻana, no ka mea, he ʻiʻo crispy, ʻono, a like me ka ʻāpala kā lākou. ʻO ka mea hoihoi, hoʻomau ka ʻiʻo o kaʻiʻo ma hope o ka paila ʻana a i ʻole ka palai ʻana.

Koho kekahi poʻe i ka hoʻohana ʻana i ka chestnut wai maloʻo a me ka honua ma ke ʻano he ʻano palaoa. ʻO kēia no ka mea kiʻekiʻe nā pahu wai i nā starch, kahi e hoʻonui ai lākou iā lākou i ka mānoanoa (1).

Hiki ke kūʻai lilo ʻia i nā pahu wai wai a i ʻole kē kēhi mai nā hale kūʻai meaʻai ʻAsia.

He mea maʻalahi a maʻalahi hoʻi nā umauma wai e hoʻohui i kāu papaʻai. E hoʻāʻo iā lākou i mea hou a kuke ʻia i loko o nā pā palai, nā salaki, nā omelet a me nā mea hou aʻe.

Ka Laina Lalo

ʻO nā pahu wai wai nā mea kanu wai i momona a ʻono hoʻi.

ʻO lākou kahi kumu waiwai nui o nā antioxidant a me nā mea hoʻohui ʻē aʻe e kōkua i ka pale ʻana i nā maʻi i hoʻopili ʻia me nā makahiki, e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai.

Hoʻohui nui ʻia nā pahu wai a hiki ke hoʻohui ʻia i nā pā like ʻole.

E hoʻāʻo e hoʻohui i nā pahu wai i kāu papaʻai i kēia lā e ʻohi i kā lākou keu olakino.