No ke aha maikaʻi nā hua manu no ʻoe? ʻO kahi huaʻai hua manu-Cimental

Anter

• ʻAʻole hana nā hua manu i ka maʻi puʻuwai
• Nui nā hua i nā Antioxidant Unique
• ʻO nā hua manu i waena o nā meaʻai momona loa ma ka Honua
• Ke hoʻopiha nei nā hua manu a kōkua iā ʻoe e lilo i ka kaumaha
• ʻO kahi huaʻai hua manu-Cimental

He nui nā meaʻai olakino i hana ʻino ʻole ʻia i loko o ka wā i hala, e like me ka aila niu, ka tī a me kaʻiʻo i hana ʻole ʻia.

Akā i waena o nā laʻana maikaʻi ʻole ʻo ia ka hoʻopiʻi wahaheʻe e pili ana i nā hua manu, ʻo ia kekahi o nā meaʻai olakino loa ma ka honua.

ʻAʻole hana nā hua manu i ka maʻi puʻuwai

ʻO ka mōʻaukala, ua manaʻo ʻia nā huamoa he olakino ʻole no ka mea loaʻa nā kolesterol.

Loaʻa i kahi hua manu nui 212 mg o ka kolesterol, kahi i hoʻohālikelike ʻia i nā meaʻai ʻē aʻe.

Eia nō naʻe, ua hōʻike ʻia nā noiʻi he nui i ka papaʻai kolamu ma nā huamoa e hoʻopili maikaʻi ʻole i nā kiʻekiʻe o ke kōkō i loko o ke koko.

ʻO ka ʻoiaʻiʻo, hāpai nā hua i kāu HDL kolesterol "maikaʻi" a hoʻololi i kāu "maikaʻi" LDL cholesterol mai ka liʻiliʻi a me ka lahilahi i ka nui, kahi benign (,,).

Hoʻokahi anamanaʻo o 17 mau noiʻi e pili ana i ka hoʻohana ʻana i ka hua manu a me ke olakino i loaʻa ʻole ka pilina ma waena o nā hua a me nā maʻi puʻuwai a i ʻole ka hahau ʻana i nā poʻe olakino ʻē aʻe.

He aha hou aʻe, ua alakaʻi ʻia kekahi mau noiʻi ʻē aʻe i ka hopena like (5).

ʻOiai nā manaʻo kuhihewa ʻole e pili ana i nā hua manu i ka wā i hala, ʻaʻohe pili o ka ʻai ʻana me nā maʻi puʻuwai.

Nui nā hua i nā Antioxidant Unique

ʻOi aku ka waiwai o nā hua i loko o nā lutein antioxidant ʻelua a me ka zeaxanthin.

Akoakoa kēia mau antioxidant i ka retina o ka maka kahi lākou e pale aku ai i ka lā ʻino a hoʻēmi i ka makaʻu o nā maʻi maka e like me macular degeneration a me cataract (,,).

I hoʻokahi o nā noi ʻana, me ka hoʻonui ʻana me ka awelika o nā yolks he 1.3 i kēlā me kēia lā no 4.5 mau pule i hoʻonui ʻia i nā kiʻekiʻe o ke koko o ka lutein e 28-50% a me zeaxanthin e 114-142% ().

Inā makemake ʻoe e aʻo e pili ana i nā meaʻai ʻē aʻe i maikaʻi i kou olakino maka, e nānā i kēia ʻatikala.

Loaʻa i nā hua i nā nui o nā antioxidant lutein a me zeaxanthin, nā mea ʻelua e hoʻoliʻiliʻi nui i kou makaʻaka o nā maʻi maka e pili ana i ka makahiki.

ʻO nā hua manu i waena o nā meaʻai momona loa ma ka Honua

E noʻonoʻo wale e pili ana, aia i loko o hoʻokahi hua manu nā meaola āpau a me nā poloka hale e pono ai e ulu i kahi moa pēpē.

Hoʻouka ʻia nā hua manu me nā protein kiʻekiʻe, nā wikamina, nā minelala, nā momona maikaʻi a me nā ʻano kumuwaiwai like ʻole.

Loaʻa i kahi hua manu nui (10):

• ʻO 77 wale nō nā calories, me 5 mau momona o ka momona a me 6 gram o ka protein me nā 9 amino acid pono a pau.
• Rich i ka hao, phosphorus, selenium a me nā wikamina A, B12, B2 a me B5 (i waena o nā mea ʻē aʻe).
• Ma kahi o 113 mg choline, kahi mea waiwai nui no ka lolo.

Inā hoʻoholo ʻoe e hoʻokomo i nā hua i kāu papaʻai, e ʻike pono e ʻai i nā hua hua omega-3 enriched a i ʻole pastured. ʻOi aku ka momona o lākou.

E nānā pono e ʻai i nā yolks, ʻoiai ka mea nui o ka momona i loko o lākou.

Aia i loko o nā hua manu nā 9 amino acid pono a pau, pili nui me nā huaora a me nā minelala a aia i waena o nā kumuwaiwai ʻoi loa o ke koho hiki ke loaʻa iā ʻoe. ʻO nā hua ʻai Omega-3 waiwai a i ʻole hānai hānai ka ʻoi aku ka maikaʻi.

Ke hoʻopiha nei nā hua manu a kōkua iā ʻoe e lilo i ka kaumaha

ʻO nā hua helu kiʻekiʻe ma kahi pālākiō i kapa ʻia ka helu satiety, ʻo ia hoʻi he maikaʻi loa nā hua manu i ka hana ʻana iā ʻoe e māʻona a ʻai i ka liʻiliʻi o nā kalori (5).

Eia kekahi, loaʻa wale iā lākou nā helu kiki o ka momona, ʻo ia hoʻi ʻaʻole lākou e hoʻāla i nā kiʻekiʻe o ka glucose koko.

I loko o kahi noiʻi i loko o 30 wahine kaupaona a momona paha i ʻai i kekahi ʻeke a i hua manu paha no ka ʻaina kakahiaka, pau ka ʻai ʻana a ka hui hua manu i ka wā ʻaina awakea, ke koena o ka lā a no nā hola he 36 e hiki mai ana.

I loko o kahi noi ʻē aʻe, ua kaupalena ʻia nā mākua kaumaha a hāʻawi ʻia i ʻelua mau hua (340 calories) a i ʻole mau ʻeke no ka ʻaina kakahiaka ().

Ma hope o ʻewalu mau pule, ua ʻike ka hui ʻai hua manu i kēia mau mea:

• 61% ʻoi aku ka hōʻemi o ka BMI
• 65% hou aku ka pohō
• 34% ʻoi aku ka hoʻemi o ka pōʻai o ka pūhaka
• 16% ʻoi aku ka hoʻemi o ka momona o ke kino

He mea nui kēia ʻokoʻa ʻoiai nā ʻāina kakahiaka i ka helu like o nā calorie.

E waiho wale, ʻo ka ʻai ʻana i nā hua manu kahi papa hana hoʻoliʻiliʻi maikaʻi maikaʻi loa ma ka papa hoʻoliʻiliʻi calorie.

ʻO nā hua manu kahi mea momona, waiwai-protein me ka hopena ikaika i ka māʻona. Hōʻike nā noiʻi e hiki i ka ʻai ʻana i nā hua no ka ʻaina kakahiaka ke kōkua iā ʻoe e lilo i ka paona.

ʻO kahi huaʻai hua manu-Cimental

ʻOi aku ka momona o nā hua manu, launa aloha hōʻemi kaumaha a kiʻekiʻe i nā antioxidants.

Inā makemake ʻoe i nā kumu hou aʻe e ʻai ai i nā hua manu, makepono hoʻi lākou, e hele me kahi o nā meaʻai a ʻono loa.

Inā kūpono ke kāhea ʻia kekahi meaʻai he superfood, he hua manu ia.