No ke aha ʻo ka ate kahi meaʻai nui momona

Anter

• He aha ke ake?
• ʻO ke akepaʻa kahi kumu maikaʻi o nā meaʻai he nui
• Hāʻawi ke akepaʻa i ke protein kiʻekiʻe
• ʻOi aku ka liʻiliʻi o ka wai o ke akepaʻa ma mua o nā ʻiʻo ʻē aʻe
• Nā hopohopo maʻamau e pili ana i ka ʻai ʻana i ke ake
• ʻAʻole paha ka ate no nā mea āpau
• Nā Wahine Hapai
• ʻO kēlā poʻe me Gout
• Pehea e hoʻopili ai i ka ate i kāu papaʻai
• Ka Laina Lalo

ʻAʻole nui nā meaʻai i kūpono i ke poʻo inoa "superfood." Eia nō naʻe, ʻo ke akepaʻa kekahi o lākou.

I ka manawa he kumu punahele a mea waiwai hoʻi, ua hāʻule ke akepaʻa mai ka makemake.

Minamina kēia no ka mea he hale mālama kino ka ate. He momona ia i ka protein, haʻahaʻa i nā calorie a piha me nā wikamina a me nā minelala pono.

Nānā kikoʻī kēia i ke akepaʻa a no ke aha ʻoe e hoʻopili ai iā ia i kāu papaʻai.

He aha ke ake?

ʻO ke akepaʻa kahi mea ola nui i nā kānaka a me nā holoholona. ʻO ia ka mea nui o nā mea nui o loko a he nui nā hana nui, e like me:

• Ke hoʻoponopono ʻana i nā meaʻai i hoʻoheheʻe ʻia mai ka ʻōpū
• Ka mālama ʻana i ka glucose, ka hao, nā wikamina a me nā mea pono e pono ai
• Ke kānana a me ka hoʻomaʻemaʻe i nā lāʻau a me nā toxins mai ke koko

ʻO ke akepaʻa, me nā ʻiʻo ʻola ʻē aʻe, kahi meaʻai i makemake nui ʻia. Eia naʻe, ʻoi aku ka makemake o nā ʻiʻo o kaʻiʻo ma mua o nā ʻiʻo meaola.

Nānā ʻole i ka emi o kona kaulana, ʻo ke akepaʻa paha kekahi o nā meaʻai momona-momona loa ma ka honua.

Nānā pinepine ka poʻe i nā huaʻai a me nā mea kanu no nā wikamina a me nā minelala, akā ʻoi aku ka ate ma mua o lākou āpau e pili ana i ka ʻike momona.

Hāʻawi kahi liʻiliʻi o ke akepaʻa ma mua o 100% o ka RDI no nā meaola pono he nui. He waiwai pū kekahi ia i nā protein kiʻekiʻe a me ka haʻahaʻa o nā calories (1).

Maʻalahi a loaʻa maʻalahi ka akepaʻa mai nā hale kūʻai a me nā ʻoki manu. ʻOiai ʻo ka hapa nui o nā ʻāhi holoholona e ʻai ʻia, ʻo nā kumuwaiwai maʻamau ka bipi, ka moa, ʻūlū, hipa a me ka puaʻa.

ʻO ke akepaʻa paha ka meaʻai momona momona o ka honua. Hoʻopiha ʻia me nā mea momona pono, waiwai i ka protein a haʻahaʻa i nā calorie.

ʻO ke akepaʻa kahi kumu maikaʻi o nā meaʻai he nui

ʻO ka pilikino pilikino o ke akepaʻa he mea ʻokoʻa.

Eia nā meaola i loaʻa i kahi 3.5-auneke (100-gram) e lawelawe ana i ka ate o ka pipi (1):

• ʻO Vitamin B12: 3,460% o ka RDI. Kōkua ka Vitamin B12 i ka hoʻokumu ʻia ʻana o nā hunaola ʻulaʻula a me DNA. Pili pū ia i ka hana lolo olakino (2).
• Wikamina A: 860-1,100% o ka RDI. He mea nui ka wikamina A no ka hihi maʻamau, ka hana pale a me ka hana hou. Kōkua pū ia i nā lālā e like me ka naʻau a me nā puʻupaʻa e hana pololei (3).
• Riboflavin (B2): 210-260% o ka RDI. He mea nui ʻo Riboflavin no ka hoʻomohala pūnaewele a me ka hana. Mālama pū kekahi ia i ka meaʻai i ka ikehu (4).
• Folate (B9): 65% o ka RDI. ʻO ka Folate kahi mea pono nui e pāʻani i ka ulu ʻana o ka pūnaewele a me ka hoʻokumu ʻana o DNA (5).
• Hao: 80% o ka RDI, a i ʻole 35% no nā wahine o ka makahiki menstruating. ʻO ka hao kekahi mea pono nui e kōkua i ka lawe ʻana i ka oxygen a puni ke kino. ʻO ka hao i ke akepaʻa he hao hao, ʻo ke ʻano maʻalahi e komo i ke kino (6,).
• Keleawe: 1,620% o ka RDI. Hana ke keleawe i ke kī e hoʻonā i kahi nui o nā enzymes, a laila kōkua i ka hoʻoponopono ʻana i ka hana ʻana i ka ikehu, ka hana hao a me ka hana o ka lolo (8).
• Kolina: Hāʻawi ka akepaʻa i ka lawa pono o ka ʻai (AI) no nā wahine a kokoke i nā kāne āpau (hoʻohana ʻia ʻo AI no ka mea ʻaʻole lawa nā hōʻike e hoʻonoho ai i kahi RDI). He mea nui ʻo Choline no ka ulu ʻana o ka lolo a me ka hana o ke ake (, 10).

Hāʻawi ke akepaʻa ma mua o ka RDI no ka wikamina B12, wikamina A, riboflavin a me ke keleawe. He waiwai pū kekahi ia i nā meaola pono folate, hao a me choline.

Hāʻawi ke akepaʻa i ke protein kiʻekiʻe

He mea nui ka protein i ke ola a loaʻa i nā ʻāpana āpau o ke kino. Koi ʻia e hana a hoʻoponopono i nā pūnaewele a hoʻohuli i ka meaʻai i ka ikehu.

Ma mua o hoʻokahi hapahā o ka ate o ka pipi i hana ʻia me ka protein. Eia kekahi, he protein kiʻekiʻe kiʻekiʻe loa ia, no ka mea hāʻawi ia i nā amino acid pono āpau.

ʻO nā amino acid nā palaka hale e hana i nā protein. Hiki ke hana ʻia kekahi mau amino acid i loko o ke kino, akā ʻo kēlā mau mea i ʻike ʻia he amino acid pono mai loko mai o ka meaʻai.

Ua hōʻike ʻia kahi lawe ʻana o nā protein kiʻekiʻe e kōkua i ka pohō kaumaha, no ka mea, hoʻoliʻiliʻi ia i ka pōloli a me ka makemake. Hoʻohui ʻia, ua loaʻa ka protein i mea e māʻona ai ka pōloli ma mua o ka momona a carbs paha ().

Eia kekahi, hiki i kahi ʻai protein kiʻekiʻe ke hoʻonui i kāu helu metabolic, a i ʻole ka helu o nā calorie e hoʻohana ai kou kino e hana ().

ʻO ka loaʻa ʻana o kahi metabolic rate ʻoi aku ka nui e hoʻohana ʻoe i nā calorie hou aku, i hiki ke lilo i mea kūpono no ka pohō o ke kaupaona, ke hui pū ʻia me ka hōʻemi ʻana o ka calorie.

ʻO ka mea hope loa, hiki i kahi lawe ʻana o ka protein kiʻekiʻe ke kōkua i ke kūkulu ʻana i nā mākala a pale aku i ka nalo ʻana o nā mākala ke nalowale nei ka paona (, 14,).

ʻO ke akepaʻa kahi kumu waiwai nui o ka protein kiʻekiʻe. Ua hōʻike ʻia kahi lawe ʻana o ka protein kiʻekiʻe e hoʻonui i ka nui o ka metabolic, hoʻoliʻiliʻi i ka makemake, kōkua i ke kūkulu ʻana i nā mākala a me ka mālama ʻana i nā mākala i ka wā e lilo ai ka paona.

ʻOi aku ka liʻiliʻi o ka wai o ke akepaʻa ma mua o nā ʻiʻo ʻē aʻe

Per calorie, ʻo ke akepaʻa kekahi o nā meaʻai momona-momona.

I ka ʻoiaʻiʻo, ʻoi aku ka nui o ka ʻai ʻana o nāʻiʻo i kaʻiʻo i ka hoʻohālikelike ʻana.

Loaʻa i kahi 3.5-ʻuneke (100-gram) steak sirloin a i ʻole chop hipa ma kahi o 200 mau calorie.

ʻO ka nui o ke akepaʻa pipi he 175 wale nō calories, a ʻoiai e hāʻawi ana i ke ala i nā huaora āpau a me ka hapa nui o nā minelala ma mua o kahi steak sirloin a i ʻole chop hipa (16, 17).

Ke hōʻemi nei i ka lawe ʻana o ka calorie, hiki iā ʻoe ke haʻalele pinepine i ka meaʻai maoli. No laila, he mea nui e koho i nā meaʻai momona.

ʻOiai ka nui o nā meaʻai i loko o nā protein a me nā huaora a me nā minelala kiʻekiʻe, ʻaʻohe mea ʻai i loaʻa ka like a me ka nui o nā meaola e like me ke ake.

ʻO ka mea hou aku, ʻo ka ʻai ʻana i nā meaʻai i kiʻekiʻe i nā mea momona akā ua hōʻike ʻia ka haʻahaʻa o nā calorie e hōʻemi i ka pōloli ().

Haʻahaʻa ka akepaʻa i ka momona. Ma kahi o 25% o kāna mau calorie mai ka momona mai, hoʻohālikelike ʻia me 50-60% o nā calorie i ka steak a me ke keiki hipa.

Per calorie, ʻo ke akepaʻa kekahi o nā meaʻai momona-ʻoi loa a puni. Hoʻohālikelike ʻia i nā ʻiʻo muscle, ʻoi aku ka haʻahaʻa o nā calorie a me nā momona a ʻoi loa loa ma ka ʻōlelo o nā wikamina a me nā minelala.

Nā hopohopo maʻamau e pili ana i ka ʻai ʻana i ke ake

Nui nā poʻe i hopohopo e pili ana i ka ʻai ʻana i ke ake a noʻonoʻo inā he olakino ʻole ia.

ʻO kekahi o nā nīnau maʻamau inā pilikia ka ʻona kolesterol.

ʻOiai ke kiʻekiʻe o ke akepaʻa i ka cholesterol, ʻaʻole pilikia kēia no ka hapa nui o ka poʻe.

Manaʻo ka poʻe ma ke ʻano he cholesterol i ka meaʻai ka maʻi maʻi puʻuwai. Eia nō naʻe, ua hōʻike hou ʻia kahi noiʻi hou ʻaʻole pololei kēia no ka hapanui o ka poʻe (,).

ʻO ka hapa nui o ka maʻi maʻi e pili ana i ka maʻi puʻuwai e hana maoli ʻia i loko o ke kino. A ke ʻai ʻoe i nā meaʻai i kiʻekiʻe i ka kolamu, hana ka liʻiliʻi o kou kino e mālama i ke kaulike ().

Eia nō naʻe, ma kahi o ka hapahā o ka heluna kanaka e ʻike maʻalahi i ka cholesterol i ka meaʻai. No kēia poʻe, hiki i ka ʻai ʻana i nā meaʻai kolesterol ke hoʻonui i ke kōkōkō koko ().

ʻO kekahi hopohopo maʻamau e pili ana i ka ʻai ʻana i ke akepaʻa ka loaʻa o nā toxins.

Eia nō naʻe, ʻaʻole mālama ka ate i nā toxins. Akā, ʻo kāna hana ka hana ʻana i nā lāʻau make a palekana iā lākou a i ʻole hoʻohuli iā lākou i mea e hiki ke lawe palekana ʻia mai ke kino.

I ka hopena, ʻaʻole pilikia nā toxins i ke ake, a ʻaʻole pono e hōʻalo ʻia no kēia kumu.

ʻO nā hopohopo maʻamau e pili ana i ke ake ke komo i loko o ke kiʻekiʻe o ka kolesterol a mālama paha i nā toxins. Eia nō naʻe, ʻaʻole pilikia kāna mau mea kolesterol i ka hapa nui o ka poʻe, a ʻaʻole ia e mālama i nā mea make.

ʻAʻole paha ka ate no nā mea āpau

Aia kekahi mau pūʻulu makemake paha e hōʻalo i ka ʻai ʻana i ke ake.

Nā Wahine Hapai

ʻO nā hopohopo e pili ana i ka palekana o ka lawe ʻana o ke ake i ka wā o ka hāpai ʻana ma muli o ka ʻona vitamona A.

ʻO nā ʻai kiʻekiʻe o ka wikamina A i hana mua ʻia, ke ʻano i loaʻa i ke akepaʻa, ua hoʻopili ʻia i nā kīnā hānau. Eia nō naʻe, akāka ʻole ka maopopo o ka makaʻi, a ʻoi aku ka noiʻi e pono ai ().

Eia nō naʻe, he hoʻokahi auneke wale nō (30 gram) o ke akepaʻa pipi a hiki i ke pae lawe kiʻekiʻe i hiki ke hoʻomanawanui ʻia i ka wā hāpai. Heʻuʻuku loa kēia, no laila e nānā pono ʻia nā nui (3).

ʻOiai paha he palekana paha ka ʻai ʻana i kahi ake o ke ake i kēlā me kēia manawa i ka wā o ka hāpai ʻana, pono e akahele.

ʻO kēlā poʻe me Gout

ʻO Gout kahi ʻano o ka arthritis i hoʻokumu ʻia e nā kiʻekiʻe o ka uric acid i ke koko. ʻO nā ʻōuli me ka ʻeha, ʻoʻoleʻa a me ka pehu ʻana i nā hono.

He kiʻekiʻe ke akepaʻa i nā purine, kahi ʻano o ka uric acid i loko o ke kino. No laila he mea nui e kaohi i kāu lawe ʻana inā he gout kāu.

Eia naʻe, inā ʻaʻole ʻoe e ʻeha i ka gout, ʻaʻole pono ka ʻai ʻana i ke ake. ʻOiai he mau kumu i hiki ke hoʻonui i kou makaʻu i ka hoʻomohala ʻana o ka gout, nā heluʻai wale nō e pili ana i 12% o nā hihia ().

ʻOi aku paha ka maikaʻi e hōʻalo i ke ake i ka wā hāpai. ʻOiai ʻaʻole hiki i ke akepaʻa ke hoʻokumu i ka gout, maʻalahi paha e hōʻalo iā ia inā ʻeha ʻoe i ka gout.

Pehea e hoʻopili ai i ka ate i kāu papaʻai

He ʻono ʻokoʻa ko ka akepaʻa, kahi a kekahi poʻe e aloha ai a he poʻe ʻino kekahi.

Eia kekahi mau manaʻo e pili ana pehea e hoʻokomo ai i kāu papaʻai.

• Paʻi ʻia: Hana maikaʻi ke akepaʻa ke palai ʻia me nā aniani.
• ʻO Spaghetti Bolognese: Hiki ke ʻoki a ʻokiʻoki ʻia paha ke akepaʻa a laila kāwili ʻia me ka pipi mau o ka ʻāina. ʻOi aku ka ʻoi aku ka maikaʻi o nā ʻālia keiki bipi a moa paha.
• ʻO Burgers: E like me Bolognese, ʻoki a ʻokiʻoki i ke akepaʻa a kāwili pū ʻia me ka pipi o ka honua e hana i nā burger momona.
• Hoʻohui i nā mea kau: ʻO ka hoʻohui ʻana i nā mea ʻala a me nā ʻono ikaika hiki ke kōkua i ka huna ʻana i kona ʻono.
• E hoʻohana i ke ake hipa a keiki bipi paha: Loaʻa i ka ʻelua ka ʻono momona ma mua o ka pipi.
• Hoʻopū i ke akepaʻa i ka waiū a i ʻole ka wai lemon ma mua o ka kuke ʻana: E hoʻēmi kēia i kāna ʻono ikaika.

Inā ʻoluʻolu ʻoe i ka ʻono o ke ake a i ʻole ʻaʻole, nui nā ala e hoʻopili ai i kāu papaʻai.

Ka Laina Lalo

ʻO ka akepaʻa kahi meaʻai i hoʻohaʻahaʻa nui ʻia. Haʻahaʻa ia i nā calories a waiwai i nā protein kiʻekiʻe, ʻoiai ke loaʻa nei kahi huina nui o nā meaola nui.