ʻO ka waina ʻulaʻula: maikaʻi a maikaʻi ʻole paha

par

Ianuari 28 2023

He aha ka waina ʻulaʻula a pehea i hana ʻia ai?
ʻO ka paradox Farani
Manaʻo pinepine ʻia ka waina ʻulaʻula no ka "Paradox Farani."

ʻO kēia ʻōlelo e pili ana i ka ʻike ʻana he haʻahaʻa haʻahaʻa ka poʻe Farani i ka maʻi puʻuwai, ʻoiai ke kiʻekiʻe o ka cholesterol a me ka ʻai ʻana i ka cholesterol ().

Ua manaʻo kekahi poʻe akamai ʻo ka waina ʻulaʻula ka meaʻai e pale ana i ka poʻe Farani mai ka pōʻino o kēia mau meaʻai.

Eia naʻe, ua hōʻike ʻia nā haʻawina hou e hele mai ana ka cholesterol meaʻai a me ka maʻi puʻuwai mai ka momona momona, ke ʻai ʻia i nā huina kūpono (,).

ʻO ke kumu maoli o ke olakino maikaʻi o ka poʻe Farani ʻo ia paha ka ʻai nui ʻana a alakaʻi i kahi ola olakino holoʻokoʻa.

Panina:
Manaʻo kekahi ʻo ka waina ʻulaʻula ke kuleana no ke olakino maikaʻi o ka poʻe Farani a ʻo ia ka wehewehe nui o ka paradox Farani.

Loaʻa i ka waina ʻulaʻula nā mea kanu ikaika a me nā antioxidants, me ka resveratrol

Nui nā hua waina i nā antioxidants. ʻO kēia mau mea he resveratrol, catechin, epicatechin, a me proanthocyanidins ().

ʻO kēia mau antioxidants, ʻoi aku ka resveratrol a me ka proanthocyanidins, ke manaʻoʻiʻo ʻia ke kuleana no nā pono olakino o ka waina ʻulaʻula.

Hiki i nā Proanthocyanidins ke hōʻemi i ka pōʻino oxidative i ke kino. Hiki iā lākou ke kōkua i ka pale ʻana i ka maʻi puʻuwai a me ke kanesa (, , ).

Loaʻa ka Resveratrol i ka ʻili o nā hua waina. Hana ʻia ia i loko o kekahi mau mea kanu, i pane i ka pōʻino a i ʻole ʻeha ().

Ua hoʻopili ʻia kēia antioxidant i nā pono olakino he nui, ʻo ia hoʻi ka hakakā ʻana i ka mumū a me ke koko koko, a me ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me ke kanesa. Hiki i ka Resveratrol ke hoʻolōʻihi i ke ola o nā holoholona laboratory (, , ).

Eia naʻe, haʻahaʻa loa ka ʻike resveratrol o ka waina ʻulaʻula. Pono ʻoe e ʻai i kekahi mau ʻōmole i kēlā me kēia lā e hiki ai i ka nui i hoʻohana ʻia i nā haʻawina holoholona. ʻAʻole ʻōlelo ʻia kēia, no nā kumu maopopo (,).

Inā inu ʻoe i ka waina no kāna ʻike resveratrol, ʻoi aku ka maikaʻi o ka loaʻa ʻana mai ka mea hoʻohui.

Panina:
ʻO nā pūhui mea kanu ikaika i loko o ka waina ʻulaʻula ua hoʻopili ʻia i nā pono olakino he nui, e like me ka hoʻemi ʻana o ka mumū, ka liʻiliʻi o ka maʻi puʻuwai a me ka maʻi kanesa, a me ka lōʻihi o ke ola.

Hiki i ka waina ʻulaʻula ke hōʻemi i ka pilikia o ka maʻi puʻuwai, ka hahau a me ka make mua

Hoʻopili ʻia ka liʻiliʻi o ka waina ʻulaʻula me nā pono olakino ma mua o nā mea inu ʻona ʻē aʻe (, , ).

Aia kekahi ʻano J-like curve e wehewehe ana i ka pilina ma waena o ka inu waina a me ka maʻi maʻi puʻuwai.

ʻO ka poʻe e inu ana ma kahi o 150 ml (5 oz) o ka waina ʻulaʻula i kēlā me kēia lā, ʻike ʻia he 32% ka haʻahaʻa haʻahaʻa ma mua o ka poʻe inu ʻole.

Eia naʻe, hoʻonui nui ka ʻai ʻana i ka maʻi puʻuwai (, ).

ʻO ka inu ʻana i ka waina ʻulaʻula liʻiliʻi e hōʻemi i ka pilikia o ka maʻi puʻuwai ma ke kōkua ʻana i ka mālama ʻana i ka "maikaʻi" HDL cholesterol i loko o ke koko. Hiki ke hoʻemi ʻia ka pōʻino oxidative a me ka oxidation o "bad" LDL cholesterol a hiki i 50% (, , , ).

Ke hōʻike nei kekahi mau haʻawina e ʻoi aku ka pōmaikaʻi o ka poʻe i loaʻa i ka maʻi puʻuwai, e like me ka poʻe ʻelemakule.

Eia hou, ʻo ka inu ʻana i 1 a 3 mau kīʻaha waina ʻulaʻula i kēlā me kēia lā, 3 a 4 mau lā o ka pule, hiki ke hōʻemi i ka hopena o ka hahau ʻana i nā kāne waena (, ).

Ua hōʻike pū kekahi haʻawina ʻo ka inu ʻana i 2 a 3 mau aniani o ka waina ʻulaʻula dealcoholized i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ke koko ().

Ua hōʻike ʻia nā noiʻi he nui ka poʻe inu waina maʻalahi i ka make ʻana mai ka maʻi puʻuwai ma mua o ka poʻe inu ʻole a i ʻole ka mea inu pia a me ka ʻuhane (, , , , , ).

Panina:
ʻO ka inu ʻana i 1 a 2 mau kīʻaha waina ʻulaʻula i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau. Eia naʻe, hiki i ka nui ke hoʻonui i ka pilikia.

ʻO nā pono olakino ʻē aʻe o ka inu ʻana i ka waina ʻulaʻula

Ua hoʻopili ʻia ka waina ʻulaʻula i kekahi mau pono olakino ʻē aʻe, ʻo ka hapa nui o ia mau mea i pili i kāna mau antioxidants ikaika.

Hoʻopili ʻia ka inu waina ʻulaʻula me:

Hoʻemi ʻia ka pilikia o ka maʻi kanesa: Ua hōʻike ʻia nā haʻawina e pili ana ka inu waina maʻalahi me ka emi ʻana o ka nui o nā maʻi maʻi maʻi, ʻo ia hoʻi nā maʻi maʻi maʻi colon, cell basal, ovarian, a me ka prostate (, , , ).
Hoʻemi ʻia ka pilikia o ka dementia: ʻO ka inu ʻana i ka 1 a 3 mau kīʻaha waina i kēlā me kēia lā ua hoʻopili ʻia me ka hōʻemi ʻana o ka maʻi dementia a me ka maʻi Alzheimer (, ).
Hoʻemi ʻia ka pilikia o ke kaumaha: Ua hōʻike ʻia kahi noiʻi ʻana o ka poʻe waena a me nā poʻe ʻelemakule, ʻo ka poʻe i inu i ka 2 a 7 mau kīʻaha waina i kēlā me kēia pule, ʻoi aku ka liʻiliʻi o ke kaumaha (, ).
Hoʻemi i ka pale ʻana o ka insulin: ʻO ka inu ʻana i 2 mau aniani i kēlā me kēia lā o ka waina ʻulaʻula maʻamau a i ʻole i hoʻokaʻawale ʻia no 4 mau pule hiki ke hōʻemi (,).
Hoʻemi ʻia ka pilikia o ka maʻi diabetes type 2 i nā wahine: Ua hoʻopili ʻia ka hoʻohana ʻana i ka waina ʻulaʻula i kahi hōʻemi o ka hoʻomohala ʻana i ka maʻi diabetes type 2 i nā wahine ().

Me he mea lā ua maikaʻi ka waina ʻulaʻula liʻiliʻi iā ʻoe. Eia nō naʻe, aia kekahi mau mea koʻikoʻi maikaʻi ʻole e noʻonoʻo ai, i kūkākūkā ʻia ma lalo nei.

Panina:
ʻO ka ʻai ʻana i ka waina ʻulaʻula hiki ke hōʻemi i ka nui o nā maʻi maʻi, dementia a me ke kaumaha. Hiki ke hoʻonui i ka naʻau o ka insulin a hoʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2 i nā wahine.

Nā hopena maikaʻi ʻole o ka inu ʻana i ka waiʻona

ʻOiai ʻo ka nui o ka waina ʻulaʻula hiki ke loaʻa nā pono olakino, hiki i kāna ʻai ʻana ke loaʻa i nā hopena olakino.

Aia kēia mau mea:

Pili i ka waiʻona: ʻO ka inu ʻana i ka waiʻona maʻamau hiki ke hele i waho a alakaʻi i ka ʻona ().
ʻO ka maʻi cirrhosis: Ke ʻai ʻia ma mua o 30 grams o ka waiʻona (ma kahi o 2 a 3 mau aniani waina) i kēlā me kēia lā, piʻi ka pilikia o ka hoʻomohala ʻana i ka maʻi ate. ʻO ka maʻi ate hope, i kapa ʻia ʻo cirrhosis, he mea weliweli i ke ola ().
Hoʻonui ka pilikia o ke kaumaha: ʻOi aku ka nui o ke kaumaha o ka poʻe inu ʻawaʻawa ma mua o ka poʻe inu ʻawaʻawa a i ʻole ka mea inu ʻole (, ).
Paona kaumaha: Loaʻa i ka waina ʻulaʻula ka nui o nā calorie e like me ka pia a he ʻono. No laila, hiki i ka ʻai nui ke kōkua i ka lawe ʻana i ka calorie kiʻekiʻe a hoʻolilo iā ʻoe (, ).
Hoʻonui ka pilikia o ka make a me ka maʻi: ʻO ka inu nui ʻana i ka waina, ʻoiai ʻo 1 a 3 mau lā o ka pule, hiki ke hoʻonui i ka maʻi diabetes i nā kāne. Ua pili pū ka inu ʻawaʻawa me ka piʻi nui ʻana o ka make mua (, , ).

Panina:
ʻO ka hoʻohana nui ʻana i nā mea inu ʻawaʻawa hiki ke alakaʻi i ka hilinaʻi ʻana i ka waiʻona, cirrhosis ate a me ke kaumaha. Hiki ke hoʻonui i ka pilikia o ke kaumaha, ka maʻi a me ka make mua.

Pono ʻoe e inu i ka waina ʻulaʻula? Inā ʻae ʻehia ka nui?

Inā makemake ʻoe e inu i ka waina ʻulaʻula, mai hopohopo ke ʻole ʻoe ma mua o ka nui i ʻōlelo ʻia.

Ma ʻEulopa a me ʻAmelika, manaʻo ʻia ka ʻai ʻana i ka waina ʻulaʻula ():

1 a 1,5 mau aniani i ka lā no nā wahine.
1 a 2 mau aniani i ka lā no nā kāne.

Manaʻo kekahi mau kumu i ka loaʻa ʻana o 1 a 2 mau lā me ka waiʻona ʻole i kēlā me kēia pule.

E hoʻomanaʻo e pili ana kēia Nui inu waiona. E inu i kēia nui o ka waina ʻulaʻula i loko hoʻohui i nā mea inu ʻawaʻawa ʻē aʻe hiki iā ʻoe ke hoʻokomo iā ʻoe i ka nui o ka inu ʻana.

Inā loaʻa iā ʻoe kahi moʻolelo o ka hoʻohana ʻana i ka lāʻau, pono paha ʻoe e pale i ka waina a me nā mea inu ʻona ʻē aʻe. E akahele loa inā loaʻa iā ʻoe kahi moʻolelo ʻohana no ka inu ʻona.

Panina:
ʻO ka hoʻohana haʻahaʻa o ka waina ʻulaʻula i wehewehe ʻia he 1 a 2 mau aniani i ka lā. Manaʻo ʻia hoʻi e hoʻolimalima ma kahi o 1-2 mau lā o ka pule me ka ʻole o ka waiʻona.

Memo lawe

ʻOiai pili ka waina ʻulaʻula me kekahi mau pono olakino. rien kupono o lakou e paipai i ka inu rama.

Nui nā mea ʻē aʻe e hoʻomaikaʻi ai i kou olakino ʻaʻole pono ʻoe e ʻai i kahi mea hiki ke hoʻopōʻino ().

Eia naʻe, inā ʻoe déjà inu i ka waina ʻulaʻula, a laila ʻaʻohe pono e hoʻōki (koe ke inu ʻoe i ka nui).

Inā ʻaʻole ʻoe e inu ma mua o 1-2 mau aniani i ka lā, pono ia e hana maikaʻi iā ʻoe.

7 Pono o ka maiʻa ʻulaʻula (a me ka ʻokoʻa o lākou mai ka melemele)

par

ʻO Alice Garnier

Ianuari 5 2022

Aia ma luna o 1 mau ʻano maiʻa like ʻole ma ka honua ().

ʻO ka maiʻa ʻulaʻula kahi pūʻulu o nā maiʻa Hema Hema me ka ʻili ʻulaʻula.

He palupalu a he ʻono ko lākou ke oʻo. Wahi a kekahi poʻe, ʻono lākou e like me ka maiʻa maʻamau, akā me ka ʻono o ka ʻono raspberry.

Hoʻohana pinepine ʻia lākou i nā mea ʻono, akā hui pū ʻia me nā kīʻaha ʻono.

Hāʻawi ka maiʻa ʻulaʻula i nā meaʻai koʻikoʻi he nui a hiki ke hoʻopōmaikaʻi i kou ʻōnaehana pale, olakino o ka naʻau, a me ka ʻai ʻana.

Eia nā pōmaikaʻi 7 o ka maiʻa ʻulaʻula - a pehea ka ʻokoʻa o ka maiʻa melemele.

1. Loaʻa i nā meaʻai koʻikoʻi he nui

E like me ka maiʻa melemele, hāʻawi ka maiʻa ʻulaʻula i nā meaʻai pono.

He waiwai nui lākou i ka potassium, ka huaʻa C a me ka huaʻa B6 a loaʻa ka nui o ka fiber.

Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi (3,5 auneke a i ʻole 100 grams) ():

Calories: Nā kāleka 90
pāpaʻi: 21 grams
Polokina: 1,3 grams
Momona: 0,3 grams
Huai: 3 grams
Pōpila: 9% o
Kuhi ʻia i kēlā me kēia lā (RDI)
Vitamin B6: 28% o RDI
ʻO Vitamin C: 9% o RDI
Magnesium: 8% o RDI

ʻO kahi maiʻa ʻulaʻula liʻiliʻi aia ma kahi o 90 calories wale nō a loaʻa ka nui o ka wai a me nā haʻahaʻa. ʻO ka nui o ka huaʻa B6, ka magnesium a me ka huaʻa C e hana pono i kēia ʻano maiʻa.

hōʻuluʻulu manaʻo He waiwai nui ka maiʻa ʻulaʻula.
He waiwai ia i nā minelala koʻikoʻi, ka huaora B6 a me ka fiber.

2. Hiki ke hoemi i ke koko

ʻO ka potassium he mineral koʻikoʻi no ke olakino o ka naʻau ma muli o kāna kuleana i ka hoʻoponopono ʻana i ke koko.

Nui nā maiʻa ʻulaʻula - me hoʻokahi hua liʻiliʻi e hāʻawi ana i 9% o ka RDI.

Hōʻike nā noiʻi e hiki ke kōkua i ka ʻai ʻana i nā meaʻai waiwai nui i ka pālolo e hoʻohaʻahaʻa i ke koko (, , ).

Ma kahi loiloi o 22 mau noiʻi hoʻomalu ʻia ua ʻike ʻia ʻo ka ʻai ʻana i ka nui o ka potassium i hoʻemi i ke koko systolic (ʻo ka helu kiʻekiʻe loa ma ka heluhelu ʻana) e 7 mm Hg. Ua ikaika loa kēia hopena i ka poʻe me ke koko kiʻekiʻe mua.).

ʻO kekahi mineral koʻikoʻi no ka mālama ʻana i ke koko he magnesium. Hāʻawi kahi maiʻa ʻulaʻula liʻiliʻi ma kahi o 8% o kāu mau pono i kēlā me kēia lā o kēia mineral.

Ua hōʻike ʻia kahi loiloi o 10 mau haʻawina ʻo ka hoʻonui ʻana i kāu intake e 100 mg i kēlā me kēia lā hiki ke hōʻemi i kou pilikia o ke koko kiʻekiʻe a hiki i 5% ().

Eia kekahi, ʻoi aku ka maikaʻi o ka hoʻonui ʻana i kou ʻai ʻana i ka magnesium a me ka potassium i ka hoʻohaʻahaʻa ʻana i ke koko ma mua o ka ʻai ʻana i hoʻokahi o nā minerala ().

hōʻuluʻulu manaʻo He waiwai ka maiʻa ʻulaʻula
potassium a me ka magnesium. Hiki ke kōkua ka hoʻonui ʻana i kāu ʻai ʻana i kēia mau minerala ʻelua
hoemi i ke koko.

3. Kākoʻo i ke olakino maka

Loaʻa i ka maiʻa ʻulaʻula nā carotenoids - nā puaʻa e hāʻawi i ka hua i ko lākou ʻili ʻulaʻula ().

a ʻo ka beta-carotene ʻelua carotenoids i loaʻa i loko o ka maiʻa ʻulaʻula e hoʻoikaika ai i ke olakino maka.

No ka laʻana, hiki i ka lutein ke kōkua i ka pale ʻana i ka macular degeneration pili makahiki (AMD), kahi maʻi maka hiki ʻole ke hoʻōla a me ke kumu nui o ka makapō (, ).

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi loiloi o 6 mau haʻawina ʻo ka ʻai ʻana i nā meaʻai momona lutein hiki ke hōʻemi i kou pilikia o ka macular degeneration pili i ka makahiki e 26% ().

ʻO Beta-carotene kekahi carotenoid e kākoʻo ana i ke olakino o ka maka, a ʻo ka maiʻa ʻulaʻula e hāʻawi nui aku ia mea ma mua o nā ʻano maiʻa ʻē aʻe ().

Hiki ke hoʻololi ʻia ka Beta-carotene i ka huaʻa A i loko o kou kino - kekahi o nā mea nui loa ().

hōʻuluʻulu manaʻo Aia ka maiʻa ʻulaʻula
nā carotenoids e like me ka lutein a me ka beta-carotene e kākoʻo i ke olakino o ka maka a hiki
e ho'ēmi i kou pilikia o ka macular degeneration.

4. Waiwai i nā Antioxidants

E like me ka nui o nā huaʻai a me nā mea ʻai ʻē aʻe, aia ka maiʻa ʻulaʻula. ʻO kaʻoiaʻiʻo, hāʻawi lākou i ka nui o kekahi mau antioxidants ma mua o ka maiʻa melemele ().

ʻO nā antioxidants nā pūhui e pale ai i ka pōʻino o nā cell i hana ʻia e nā molekala i kapa ʻia he radical manuahi. Hiki i nā radical manuahi nui i loko o kou kino ke alakaʻi i kahi imbalance i kapa ʻia ʻo ke koʻikoʻi oxidative, i pili i nā kūlana e like me ka maʻi puʻuwai, ka maʻi diabetes a me (, , ).

ʻO nā antioxidants nui i loko o ka maiʻa ʻulaʻula e komo pū me ():

carotenoids
anthocyanins
huaʻai C
dopamine

Hiki i kēia mau antioxidants ke hāʻawi i nā pono olakino palekana. No ka laʻana, ua ʻike ʻia kahi loiloi ʻōnaehana ʻo ka ʻai ʻana o nā anthocyanins i ka meaʻai i hōʻemi i ka hopena o ka maʻi naʻau coronary e 9% ().

ʻO ka ʻai ʻana i nā hua i waiwai i nā antioxidants, e like me ka maiʻa ʻulaʻula, hiki ke hōʻemi i ka pilikia o kekahi mau maʻi maʻi (, ).

hōʻuluʻulu manaʻo He waiwai ka maiʻa ʻulaʻula
he nui nā antioxidants e hiki ke pale aku i ka pōʻino o nā cell i hana ʻia e nā radical manuahi a
e hoemi i kou pilikia i kekahi mau ma'i.

5. Hiki ke kākoʻo i kou ʻōnaehana pale

Nui ka maiʻa ʻulaʻula i nā huaora C a me B6. Pono kēia mau meaʻai no ka ʻōnaehana palekana olakino ().

Hāʻawi ka maiʻa ʻulaʻula liʻiliʻi i 9% a me 28% o ka RDA no nā huaora C a me B6.

hoʻonui i ka pale ʻana ma o ka hoʻoikaika ʻana i kāu mau ʻōnaehana pale. ʻO ka hopena, ua hōʻike kekahi mau noiʻi e pili ana paha i ka hemahema o ka vitamina C me ka piʻi nui o ka maʻi (, ).

ʻOiai he kakaikahi ka hemahema o ka huaora C ma ʻAmelika Hui Pū ʻIa - e pili ana ma kahi o 7% o nā pākeke - he mea nui ia e hōʻoia i ka ʻai kūpono ().

He kuleana koʻikoʻi hoʻi ka maiʻa ʻulaʻula i ke kākoʻo ʻana i kou ʻōnaehana pale.

ʻO ka ʻoiaʻiʻo, hiki i ka hemahema o ka huaora B6 ke hōʻemi i ka hana ʻana o kou kino i nā keʻokeʻo keʻokeʻo a me nā antibodies immune, ʻo ia mau mea ʻelua e hakakā i ka maʻi ().

hōʻuluʻulu manaʻo He maikaʻi ka maiʻa ʻulaʻula
ke kumu o ka huaora C a me ka huaora B6, ʻo ia nā huaora e hoʻoikaika i ka ikaika
ʻōnaehana pale a kaua i nā maʻi.

6. Hiki ke hoʻomaikaʻi i ke olakino Digestive

Kākoʻo ka maiʻa ʻulaʻula i kāu ʻōnaehana digestive ma nā ʻano he nui.

Loaʻa nā prebiotics

ʻO ka prebiotics kahi ʻano o ka fiber e hānai i kāu hua bacteria maikaʻi. E like me ka maiʻa melemele, ʻo ka maiʻa ʻulaʻula kahi kumu maikaʻi loa o ka fiber prebiotic.

ʻO Fructooligosaccharides ka ʻano nui o ka maiʻa, akā aia pū kekahi i kapa ʻia ʻo inulin ().

Hiki i nā prebiotics i loko o ka maiʻa ke hōʻemi i ka hoʻoulu ʻana, hoʻonui i ka ʻokoʻa o nā hua bacteria maikaʻi, a hoʻemi i ka constipation (, ).

Ua ʻike ʻia kahi noiʻi ʻo ka lawe ʻana i ka 8 grams o ka fructo-oligosaccharides i kēlā me kēia lā no 2 mau pule i hoʻonui i ka heluna o nā hua bacteria maikaʻi i 10 mau manawa ().

Puna maikaʻi o ka fiber

Hāʻawi ka maiʻa ʻulaʻula liʻiliʻi i 3 grams o ka fiber, a i ʻole 10% o ka RDI no kēia meaʻai.

Hoʻomaikaʻi ka meaʻai i kāu ʻōnaehana digestive ma (, ):

hoʻolaulaha
ka neʻe ʻana o ka ʻōpū mau
réduire
ʻā i loko o kou ʻōpū
mea hoʻonāukiuki
ka ulu ana o

Eia hou, hiki i ka meaʻai kiʻekiʻe i ka fiber ke hōʻemi i kou pilikia o ka maʻi ʻōpū ʻeha (IBD).

Ua ʻike ʻia kahi haʻawina o nā wahine he 170 ʻo ka meaʻai fiber kiʻekiʻe - i hoʻohālikelike ʻia me ka ʻai haʻahaʻa haʻahaʻa - ua pili pū me ka 776% ka emi ʻana o ka pilikia o ().

hōʻuluʻulu manaʻo He waiwai ka maiʻa ʻulaʻula
prebiotics a me ka fiber, e kākoʻo ana i ka ʻai ʻana maikaʻi loa a hiki ke hōʻemi i kou pilikia
o ka IBD.

7. He meaʻono a maʻalahi hoʻi e hoʻohui i kāuʻai

Ma waho aʻe o kā lākou pono olakino, ʻono a maʻalahi ka maiʻa ʻulaʻula.

He meaʻai maʻalahi a lawe ʻia lākou. Ma muli o ko lākou ʻono ʻono, hāʻawi pū ka maiʻa ʻulaʻula i kahi ala olakino e ʻono maoli ai i kahi meaʻai.

Eia kekahi mau ala e hoʻohui ai i ka maiʻa ʻulaʻula i kāu ʻai.

Kiola iā lākou i loko o a
paheʻe
E ʻoki a hoʻohana iā lākou i mea hoʻonani
No ka .
Paʻu a hui i ka maiʻa ʻulaʻula i loko
ice cream homemade.
E hoʻopaʻa no ka ʻai ʻai puʻuwai.

ʻO ka maiʻa ʻulaʻula kekahi mea hoʻohui maikaʻi loa i nā muffins homemade, pancakes a me nā meaʻai berena.

hōʻuluʻulu manaʻo Nui ka maiʻa ʻulaʻula
meaʻai lawe lima. ʻO kā lākou ʻono ʻono e hoʻohui maikaʻi iā lākou i nā ʻano like ʻole
mea ʻai.

ʻO ka maiʻa ʻulaʻula versus ka maiʻa melemele

Ua like like ka maiʻa ʻulaʻula me ko lākou mau hoa melemele.

ʻO lāua nā kumu maikaʻi o ka fiber meaʻai a hāʻawi pū i ka calorie kiʻekiʻe a me ka maʻi carbohydrate.

Eia naʻe, he mau ʻokoʻa ko nā ʻano ʻelua. No ka laʻana, hoʻohālikelike ʻia me , maiʻa ʻulaʻula (, ):

ʻoi aku ka liʻiliʻi a ʻoi aku ka paʻa
ʻoi aku ka ʻono iki
Loaʻa i ka nui o ka huaora C
ʻoi aku ka waiwai o kekahi mau antioxidants
loaʻa ka nāwaliwali
helu glycemic index (GI).

ʻOiai ʻoi aku ka ʻono o ka maiʻa ʻulaʻula, he haʻahaʻa ko lākou helu GI ma mua o ka maiʻa melemele. ʻO ka GI kahi pālākiō o 0 a 100 e ana i ka wikiwiki o ka hoʻonui ʻana o ke kō i ke koko.

Hōʻike nā helu GI haʻahaʻa i ka lohi ʻana i ke komo ʻana i ke kahe koko. He awelika GI ka maiʻa melemele he 51, ʻo ka maiʻa ʻulaʻula ka helu haʻahaʻa ma ka pālākiō ma kahi o 45.

Ma muli o ka ʻai haʻahaʻa GI hiki ke hoʻoikaika i ke olakino maikaʻi a hoʻohaʻahaʻa i nā pae cholesterol (, , , ).

hōʻuluʻulu manaʻo ʻOi aku ka liʻiliʻi o ka maiʻa ʻulaʻula
a ʻoi aku ka ʻono ma mua o ka maiʻa melemele. ʻOi aku ka waiwai o kekahi mau meaʻai, e like me
antioxidants a me ka huaora C - akā he haʻahaʻa ka helu GI.

ʻO ka laina lalo

He hua ʻokoʻa ka maiʻa ʻulaʻula e hāʻawi ana i nā pono olakino he nui.

He waiwai lākou i nā antioxidants, ka huaʻa C a me ka huaʻa B6. Hāʻawi lākou i nā meaʻai haʻahaʻa-calorie akā hānai, nā meaʻai a me nā meaʻai.

Ma waena o nā mea ʻē aʻe, hiki i nā meaʻai i loko o ka maiʻa ʻulaʻula ke kōkua i ka hoʻomaikaʻi ʻana i ka naʻau a me ke olakino ʻai ke ʻai ʻia ma ke ʻano he meaʻai.

Tag: ʻulaʻula