ʻO ka hua mamey: kahi hoʻolauna i kēia pōhaku nani o ke ʻano
Hua Mamey : ʻIke pū ʻia ma kona inoa ʻepekema, Pouteria sapotaʻO ka mamey sapote kekahi ʻano lāʻau i loaʻa ma Mexico a me ʻAmelika Waena.
Hoʻohua nui ia hua me kahi ʻano palupalu, ʻulaʻula, ʻulaʻula ʻālani, a me kahi ʻono kūʻokoʻa i hoʻohālikelike pinepine ʻia me ka ʻuala, ka paukena, a me nā apricots.
Ma waho aʻe o ka ʻono a me ka maʻalahi o ka ʻai ʻana, ʻo kēia hua He meaʻai nui ka tropical a pili pū me kekahi mau pono olakino.
Eia 6 o nā pono nui o ka hua mamey.
1. Nui nā meaʻai
He meaʻai nui ka hua Mamey a loaʻa ka nui o ka fiber, nā huaora a me nā minela i kēlā me kēia lawelawe.
Hoʻokahi kīʻaha (175 grams) o ka hua mamey maka (1):
- Calories: 217
- Polokina: 2,5 grams
- Momona: 1 grama
- pāpaʻi: 56 grams
- Huai: 9,5 grams
- Vitamin B6: 74% o ka waiwai o kēlā me kēia lā (DV)
- ʻO Vitamin C: 45% o ka DV
- keleawe: 41% o ka DV
- Vitamin E: 25% o ka DV
- Pōpila: 17% o ka DV
- Riboflavin: 16% o ka DV
- Niacin: 16% o ka DV
- Manganese: 16% o ka DV
- Pantothenic acid: 14% o ka DV
- hao: 8% o ka DV
He waiwai nui ka hua Mamey i ka huaora B6, he huaola hiki ke hoʻoheheʻe ʻia i ka wai e pili ana i ka metabolism protein, ka hana o ka lolo, ke ola kino a me nā mea hou aku (2).
He kumu maikaʻi nō hoʻi ia o ka huaora C, kahi micronutrient e pale aku ai i ka ʻāʻī a me ka pōʻino o nā cell (3).
Hoʻohui ʻia, hoʻopiha ʻia ka hua mamey i ke keleawe, kahi e pono ai i kou kino ke hana i nā sela koko ʻulaʻula a me nā ʻiʻo pili (4).
2. Hiki ke kākoʻo i ke ola kino
Me ka 9,5 kalama o ka fiber i loko o kēlā me kēia kīʻaha (175 grams), ʻo ka hoʻohui ʻana i ka hua mamey i kāu meaʻai he ala maikaʻi loa ia e mālama pono ai i kāu ʻōnaehana digestive (1).
Holo mālie ka fiber i loko o ke kino me ka ʻole e ʻeli ʻia, e kōkua ana i ka hoʻohui ʻana i ka nui i ka ʻili no ka maʻalahi o ka hele ʻana (5).
Hōʻike nā haʻawina ʻo ka hoʻonui ʻana i kāu ʻai fiber hiki ke hoʻonui i ka neʻe ʻana o ka ʻōpū a hoʻomaikaʻi i ke ʻano o ka ʻāʻī e pale ai i ka constipation (5, 6, 7).
Eia kekahi, ʻo ka ʻai ʻana i ka meaʻai kiʻekiʻe-fiber e pale aku i nā pilikia ʻē aʻe e like me ka hemorrhoids a i ʻole diverticulitis, kahi maʻi i hōʻike ʻia e ka mumū o nā ʻeke liʻiliʻi i loko o ka ʻāpana o ka digestive tract (5).
3. Kōkua i ka mālama ʻana i ka ʻili olakino
Ma muli o kona waiwai waiwai nui, hiki i ka hua mamey ke hāʻawi i nā huaora, nā minerala a me nā antioxidants e pono ai i kou kino e mālama i kou ʻili a ʻālohilohi.
He waiwai nui ia i ka vitamina C, ka mea e hoʻoulu ai i ka synthesis o collagen, kahi ʻano protein e hoʻoikaika i ka elasticity o ka ʻili a hoʻolohi i nā hōʻailona o ka ʻelemakule (8, 9).
Hiki i ka Vitamin C ke hoʻoikaika i ka ho'ōla ʻana i ka ʻeha, hoʻemi i ka mumū, a pale aku i ka pōʻino o ka ʻili i hoʻoiho ʻia e ka ultraviolet (UV) (8).
Eia kekahi, ʻo ka hua mamey kahi kumu maikaʻi loa o ka huaora E, kahi micronutrient i loaʻa mau i nā huahana mālama ʻili ma muli o kona ʻano antioxidant.
Hoʻohana pinepine ʻia ka Vitamin E no ka wikiwiki ʻana i ka hoʻōla ʻana i ka ʻeha, hōʻemi i ka ʻeha, a mālama i nā maʻi e like me ka dermatitis atopic a me psoriasis (10).
4. Mālama i ka anemia
ʻO ka Anemia kekahi maʻi e pili ana i ka hiki o ke kino ke hoʻohua i ke koko ʻulaʻula, e hōʻike ana i nā hōʻailona e like me ka nāwaliwali, ka luhi, nā kui kuʻi, a me ka pōkole o ka hanu (11).
Nui nā huaʻai Mamey i nā huaora a me nā minela e pono ai i kou kino e hana i nā ʻāpana koko ʻulaʻula, e like me ka hao, ke keleawe, a me ka huaora B6 (1).
ʻO ka hemahema o kekahi o kēia mau micronutrients koʻikoʻi hiki ke hōʻemi i ka nui o nā keʻena koko ʻulaʻula olakino i loko o kou kino, hiki ke hoʻoulu i ka anemia (12, 13, 14).
No kēia kumu, ʻo ka ʻoliʻoli ʻana i nā huaʻai mamey ma ke ʻano he ʻāpana o ka meaʻai kaulike hiki ke hōʻoia e loaʻa iā ʻoe nā huaora a me nā minela e pono ai ʻoe e pale aku i ka anemia.
5. Hiki ke hoʻomaikaʻi i ke ola o ka naʻau
Me ka nui o ka fiber, potassium, a me nā antioxidants i kēlā me kēia lawelawe ʻana, hiki i ka hua mamey ke loaʻa ka hopena ikaika i ke olakino naʻau.
ʻOi aku ka maikaʻi o ka fiber. Hiki iā ia ke hoʻemi nui i nā pae cholesterol, kahi kumu pilikia nui no ka maʻi puʻuwai (5, 15).
Eia kekahi, ʻike ʻia kahi loiloi o 18 mau haʻawina ʻo ka ʻai ʻana i ka fiber - ʻoi aku ka nui o ka hua - hiki ke hoʻopili ʻia i kahi pilikia haʻahaʻa o ka hoʻomohala ʻana i ka maʻi puʻuwai (16).
ʻO ka potassium, kekahi mineral i loaʻa i loko o ka hua mamey, kōkua pū kekahi i ka hoʻoponopono ʻana i ke koena o ka wai a me ke koko (17).
ʻO ka loaʻa ʻana o ka potassium i kāu meaʻai ma ka ʻai ʻana i nā meaʻai momona e like me nā hua mamey hiki ke kōkua i ka pale ʻana i ke koko kiʻekiʻe a pale i ka maʻi puʻuwai (18).
Hoʻohui ʻia, waiwai nui ka hua mamey i nā antioxidants, ka mea e hōʻemi i ke kaumaha oxidative, e hōʻoluʻolu i ka mumū, a pale i ka maʻi puʻuwai (19, 20).
6. Hoʻonui i ka palekana
ʻO ka hua Mamey kahi kumu maikaʻi loa o ka huaʻai C, he antioxidant e hiki ke kākoʻo i ka hana immune.
ʻO kaʻoiaʻiʻo, hōʻike ka noiʻi e hiki i ka huaora C ke hoʻomaikaʻi i ka pale ʻana ma o ka hoʻohaʻahaʻa ʻana i ka mumū, ka pale ʻana i nā radical manuahi ʻino, ka hoʻoikaika ʻana i ka pale digestive tract, a me ka hoʻoikaika ʻana i ka hana ʻana o nā cell immune (21).
Ke hōʻike nei kekahi mau noiʻi e hiki i ka huaora C ke hoʻopōkole i ka lōʻihi o ke anu a pale i nā ʻano maʻi hanu ʻē aʻe (22).
Eia nō naʻe, ʻo ka hapa nui o nā haʻawina e pili ana i nā mea hoʻohui vitamin C ma mua o nā kumu meaʻai. No laila, makemake ʻia ka noiʻi hou aʻe e pili ana i ka hopena o nā meaʻai i loaʻa i ka huaora C e like me ka hua mamey i ka pale ʻana.
Eia nō naʻe, loaʻa i ka hua mamey kekahi mau meaʻai ʻē aʻe e pili ana i ka hana ʻana o nā cell immune, me ka huaora E, ka huaora B6, a me ke keleawe (2, 23, 24).
ka hapanui o
ʻO ka huaʻai Mamey kahi meaʻai pākīpika i ʻike ʻia no kona ʻono a me kona ʻano.
Ma waho aʻe o ka hāʻawi ʻana i kahi maʻi olakino o ka fiber, keleawe, a me nā huaora B6 a me C i kēlā me kēia lawelawe, hiki ke hāʻawi i nā pono olakino.
ʻO ka mea nui, hiki i ka hoʻohui ʻana i nā hua mamey i kāu meaʻai ke kōkua i ka hoʻoikaika ʻana i ka hana immune, hoʻoikaika i ka maʻamau, pale i ka anemia, a kākoʻo i ke olakino o kou puʻuwai a me kou ʻili.