Manaʻo piha
Loaʻa i nā ʻanoʻano paukena ma kahi o 24% meaʻai meaʻai, ʻoiai ʻo ka paukena pulp he 50 calories wale nō ma ke kīʻaha a me 0,5 g o ka fiber no 100 grams.
"E kōkua ka fiber iā ʻoe e ʻoi aku ka piha no ka lōʻihi, e mālama ana i kou ʻai ʻana i mea e ʻai liʻiliʻi ai ʻoe," wahi a JJ Virgin.
E hoʻomaikaʻi i kou maka
Loaʻa i ke kīʻaha o ka paukena i ʻoki ʻia i ʻaneʻi ʻelua ka nui o ka ʻai ʻana i kēlā me kēia lā o ka huaora A i kēlā me kēia lā, kahi e hoʻoikaika ai i ka ʻike maikaʻi, ʻoi aku hoʻi i ka mālamalama. Wahi a nā mea noiʻi ʻo Harvard, ua ʻike ʻia ka huaora e hoʻolōʻihi i ka emi ʻana o ka hana retinal i nā maʻi me ka retinitis pigmentosa, kahi maʻi e hōʻeha ai i ka nānā ʻana a me ka makapō pinepine. Bonus: Kōkua pū ka Vitamin A i ka hana ʻana a mālama i ka ʻili olakino, nā niho, a me nā iwi.
E hoʻohaʻahaʻa i kou kahe koko
Hoʻopiha ʻia ka ʻaila hua ʻukena me nā phytoestrogens, he mea kōkua i ka pale ʻana i ka hypertension. Ua mālama ʻia kahi haʻawina i ʻike ʻia ua hiki i ka aila hua paukena meaʻai ke hoʻohaʻahaʻa i ke koko systolic a me ka diastolic i loko o 12 pule.
hiamoe a maikaʻi
Nui ka ʻanoʻano o ka paukena i ka tryptophan, he amino acid e kōkua iā ʻoe e noho mālie i ke ao a hiamoe maikaʻi i ka pō. Kōkua ʻo Tryptophan i ke kino e hoʻokuʻu i ke serotonin, kahi e hoʻomaikaʻi ai i ke ʻano.
E pale iā ʻoe iho mai ka maʻi
ʻO ka paukena a me kāna mau ʻanoʻano he waiwai nui i ka beta-carotene a me nā antioxidants ʻē aʻe e pale ai i ko mākou kino mai ka maʻi kanesa. ʻOi aku ka maikaʻi o nā hua no nā kāne. Ua ʻike ka poʻe noiʻi ma Taiwan ʻo ka ʻaila hua paukena e poloka i ka ulu ʻana o ka prostate maikaʻi ʻole.
Loaʻa i ka hapahā kīʻaha o nā ʻanoʻano ma kahi o 2,75 grams o ka zinc (ma kahi o 17% o ka ʻai ʻana i kēlā me kēia lā no nā pākeke), e kōkua ana i ke olakino o ke kāne. I ka wā i hoʻopaʻa ʻia ai nā kānaka ʻōpio o ke Kulanui ʻo Wayne i ka zinc meaʻai, ua haʻahaʻa loa lākou i nā pae testosterone ma hope o 20 pule.
Hoʻomaikaʻi i ka Ola Puʻuwai
Eia kekahi, ʻo ka fiber meaʻai i loaʻa i ka paukena hiki ke kōkua i ka pale ʻana i kou puʻuwai. Ua ʻike kekahi haʻawina ʻo Harvard ma mua o 40 mau ʻoihana olakino ʻo ka poʻe i ʻai i nā meaʻai fiber kiʻekiʻe he 000% ka liʻiliʻi o ka maʻi puʻuwai coronary ma mua o ka poʻe i ʻai i ka fiber liʻiliʻi.
ʻO kekahi noiʻi a nā mea noiʻi Suedena i ʻike i nā wahine e ʻai nui ana i ka fiber he 25% haʻahaʻa haʻahaʻa o ka maʻi puʻuwai ma mua o ka poʻe e ʻai liʻiliʻi i ka fiber.
Ekaterina Romanova Puna: