ʻO ka cashew nut: kahi hua liʻiliʻi i hoʻopaʻa ʻia me nā ʻano meaʻai - hauʻoli a me ke olakino

ʻAʻole maikaʻi wale kēia hua liʻiliʻi no kahi aperitif, ʻo ia kekahi o ka momona momona nui loa. ʻOiwi i Brazil a ke ulu nei ma nā kumulāʻau, nut kēpau he ʻaila e like me nā ʻalemona a me nā hazelnut.

ʻO ka anti-stress, suppressant makemake, hoʻopiha ʻia me anti oxidants a me nā momona maikaʻi, maikaʻi kēia nut no kou puʻuwai a i kou ʻili. Kona mau pono olakino Eia nō naʻe he nui ka ʻike ʻole ʻia a hele pū mākou e dissect pū lākou!

Liʻiliʻi akā waiwai

Mahalo nui ʻia ʻo Cashew no kāna mau ʻano meaʻai a me nā pono olakino. Ma 100g o nā nati loaʻa iā mākou:

• 21g o ka protein i maikaʻi no kou mau mākala
• 50g o nā lipids, nā momona momona maikaʻi no kou puʻuwai
• 21g o nā huaʻaleʻale e ʻoki ai i ka pōloli
• 12g puluniu e kōkua i kou digestion

Ma waho o kēia mau mea āpau, nui nā minelala a me nā wikamina like ʻole e pili ana i ka maikaʻi o kou kino. ʻAno like ʻo Cashew me kahi piluna hoʻokalakupua.

ʻO kahi mea hōʻemi makemake maikaʻi

Kūpono kēia ʻano hua no ka meaʻai māmā i ka wā o nā wī liʻiliʻi. ʻOiaʻiʻo, kona waiwai i nā protein protein, i hiki i 20%, hāʻawi iā ia i kahi hopena suppressant makemake.

Hoʻopili pū ʻia me nā olonā i loko o nā hua cashew, ʻoi aku ka hopena o kēia mau protein protein i ka māʻona. Lawe i kahi lima liʻiliʻi i ka waena o ke awakea e hōʻoluʻolu i ka ʻiʻini!

Hoʻohui, loaʻa i kēia nute kahi papa kuhikuhi glycemic haʻahaʻa a no laila ʻaʻole e pili iki i kāu kō kō. Hāʻawi pū nā olonā i loko i kēia manaʻo o ka māʻona a e hana i ka maikaʻi nui loa no kāu ʻōnaehana digestive.

ʻO kou luhi anti a me anti-stress

Nui ka waiwai o nā nut Cashew i nā huaora e like me nā hui B, e like me roboflavin (wikamina B2), pantothenic acid (vitamin B5), thiamine (vitamin B1) a i ʻole niacin (vitamin B3).

Kōkua kēia mau wikamina i kou ʻōnaehana pale a pale iā ʻoe mai nā maʻi he nui e like me ka anemia a me ka pellagra.

Loaʻa iā ia he nui maikaʻi o nā huaora E, waiwai no kou ʻili a kōkua i ka pale ʻana i kāu mau hunaola a me nā huaora K, pono no ke kāpili ʻana i ke koko.

Aia kekahi nui o ka magnesium i ʻike ʻia he anti-luhi a me anti-stress. ʻO kahi cocktail o ka ikehu a me nā wikamina maoli e hāʻawi i kou kino i kahi hoʻonui!

Inā makemake ʻoe i kēia hua nut a laila makemake ʻoe i ka nut Brazil.

Maikaʻi no ka lilo kaumaha?

ʻOiai ua paipai ʻia ʻoe e ʻai i nā cashews ma ke ʻano he ʻāpana o ka papaʻai olakino, ʻaʻole ia e hōʻemi i kou kaumaha! Ma ka liʻiliʻi ʻaʻole pololei. Rich i ka meaʻai meaʻai, hāʻawi lākou i ka nui o ka ikehu a ʻaʻohe i loaʻa ka kolesterol.

ʻO kānaʻai ʻana e lawe iā ʻoe i ka māʻona a me ka ʻoluʻolu e kōkua iā ʻoe e pakele i ka ʻoi aku ka nui a me ka meaʻai māmā no ke kaupaona.

Hōʻike nā noiʻi e hoʻohui ana i kēia mau huaʻai i ʻāpana o kahi papaʻai hoʻohaʻahaʻa kaumaha e kōkua ai i ka hoʻopili ʻana iā ia ma o ka hana ʻana i nā kekeke liʻiliʻi. He mea hōʻemi no kāu mau papaʻai āpau!

Piha i nā antioxidants

Kaulana nā Antioxidant!

Pale lākou i ke kū ʻana o nā radical free, nā mea paʻa ʻole i loko o ke kino i hana nui ʻia o ka oxygen, ke loaʻa lākou, he kuleana no ka ʻelemakule o ka ʻili akā no ka ʻike ʻia o nā maʻi like ʻole me ka maʻi ʻaʻai. , cataract, cardiovascular a i ʻole nā ​​maʻi hui.

ʻO kā lākou helehelena i makemake nui ʻia e ka hoʻohaumia, ka uahi paka a me ka lā. ʻO ke ʻano o kēia mau radical e hoʻowali i nā ʻoma i puni iā ​​lākou. ʻO kēia kahi i komo ai nā antioxidant ma ka mālama ʻana i kēia mau radical manuahi i ka nānā.

Aia i loko o ka cashew nut nā antioxidant akā ʻo ka selenium hoʻi, kahi mineral e hana pū me kekahi o nā enzyme antioxidant nui e hana ana i kāna hopena i ʻoi aku ka maikaʻi.

ʻO ke keleawe ke nānā aku i ka maikaʻi

Nui ka waiwai i ka cashews i ke keleawe. Mahalo kēia mea i ke kino no ka mea komo i kekahi mau hanana physiological e like me ka hoʻomohala ʻana o nā iwi a i ʻole ka hana ʻana o melanin.

ʻO Melanin ka pigment a kou kino e hana ai e hāʻawi i ka ʻili a me ka lauoho i kona kala. ʻO kahi mea hoʻonani uʻi kaulana kaulana! Akā he ʻano maikaʻi ʻē aʻe kā ke keleawe.

Hoʻoikaika ia i kāu ʻōnaehana pale maʻi i ke kōkua ʻana i ka hakakā ʻana i nā maʻi infectious a viral (1). Loaʻa iā ia ka hana antibacterial a antiviral, paipai i ka hana ʻana o nā mea pale a loaʻa pū kekahi i ka rumatika e like me ka maʻi pākī.

Kahi kumu folate

ʻAʻole paha ʻoe e ʻike he aha ia he ʻāpana nui ia o kou kino. ʻO nā cashews ʻelua a me ka waiū cashew nā kumu o ka folate.

He huaora ia (wikamina B9) nona ke kuleana e kōkua i ka hana ʻana i nā hunaola i kou kino (2). ʻO kēia wikamina kahi kī nui i ka hana ʻana o nā hunaola a kōkua i ka hoʻōla ʻana i nā ʻeha a me nā ʻeha.

ʻO ka ʻai ʻana o kēia wikamina, aia i loko o nā nut cashew e paipai ʻia i nā hanana āpau o ka ulu ʻana, paipai ʻia ia no nā wahine hāpai.

Maikaʻi i ka kolesterol

ʻO Cholesterol ka hewa o ke kenekulia! Hoʻopili ʻia i kahi nohona ʻoi aku ka noho a me nā ʻano ʻai maikaʻi ʻole.

ʻO ka nānā ʻana i ka mea āu e kau ai i kāu pā ʻo ia nō naʻe ke ala maikaʻi loa e kaua aku ai i kēia hypercholesterolemia, no ke aha e waiho ʻole ai i nā cashews i loko?

Hoʻomaopopo ʻia nā huaʻaila aila no kā lākou anti-kolesterol waiwai (3). Ua mālama ʻia nā noiʻi ʻana ma nā nati cashew a me kahi paʻi ʻana ma ka British Journal no ka hoʻopiʻi ʻana i ka meaʻai e kōkua ana ka ʻai ʻana i ka cashew nut i nā pae kolesterol.

ʻO kāna hoʻohui ʻana o nā antioxidant, nā olonā a me nā phytosterols palena i ka lawe ʻia ʻana o nā momona maikaʻi ʻole. Ma kahi o ʻekolu hapahā o ka nui o nā calories i ka cashews momona, ʻo ka hapanui o lākou he monounsaturated fatty acid, kahi ʻano momona e pono no ke olakino puʻuwai.

Hāpai lākou i ka hoʻemi ʻana o ka huina kolukolo a me ka cholesterol maikaʻi ʻole me ka hoʻēmi ʻole ʻana i ke kōkō maikaʻi.

E heluhelu: 10 ke olakino olakino o nā hua macadamia

Maikaʻi no ke olakino cardiovascular

100g o nā cashews ma kahi o 43g momona, ʻoi aku ka liʻiliʻi o nā mea ʻē aʻe (i ka hoʻohālikelike ʻana o ka ʻalemona ma mua o 50g), no laila he kūpono ia ma ke ʻano he ʻāpana o ka papaʻai e lilo kaupaona.

ʻO ka hapakolu ʻelua o kēia momona he unsaturated fatty acid, kokoke i kēlā me kēia mea he acid acid, kahi i loaʻa pū i loko o ka aila ʻoliva.

Mahalo nui ʻia kēia waikawa no kona hopena maikaʻi ma ka puʻuwai, i hōʻike ʻia no kekahi manawa lōʻihi e ka papaʻai Mediterranean kaulana.

Hōʻike nā noiʻi i ka ʻai ʻana o ka waikawa oleic e hoʻemi ana i ka makaʻu o ka hoʻomohala ʻana i kahi myocardial infarction e ka hoʻonui ʻana i ka pae o ka maikaʻi kolesterol.

PS: E makemake i nā cashew unsalted, ʻaʻole maikaʻi ka paʻakai no kou puʻuwai!

Nā hopena hoihoi i ka maʻi kō

Ua kamaʻāina ʻoe i ka Omegas, ua kapa ʻia lākou he mau momona momona "hoʻokumu ʻia" i loaʻa nui i nā huahana o nā mea kanu e like me ka cashew nuts (4)!

ʻO nā waikawa momona ʻole i kū i loko o nā hua cashew i loko o nā Omega 3, 6 a me 9 i loaʻa ka hopena maikaʻi i ka maʻi kō ma ke komo ʻana i ka hōʻemi o nā triglycerides.

ʻO ka ʻai mau ʻana o kēia mau hua kukui, e pale aku ia i ka hoʻomaka ʻana o ka maʻi ʻaʻai 2. ʻO ka mea maʻamau, ua kapa ʻia kēia mau unsaturated fatty acid ʻo "momona maikaʻi" no ka mea he hopena maikaʻi kā lākou i ka nui o ka lipid i kou koko a me ka hana cardiovascular.

Nā iwi olakino a me nā niho

Paipai ʻia ʻo Cashews e hoʻopiha me ka magnesium, loaʻa ia ma waena o 250 a me 280mg no 100g. ʻO ka magnesium, e like me ka puna, kahi hale nui no nā iwi olakino a me nā niho.

ʻIke pū ʻia i ka cashews, hana nui ke keleawe i ka hoʻomohala ʻana i kou mau iwi. ʻOiai kōkua ka magnesium i ke kūkulu ʻana i nā iwi maikaʻi, ikaika, hāʻawi ke keleawe iā lākou i ka loli.

ʻAʻole wale nā ​​huahana waiu e mālama i kou mau iwi, akā, ʻo ka cashews kekahi!

He lāʻau antidepressant kūlohelohe

ʻO Cashew kahi antidepressant kūlohelohe, ʻelua mau lālima e like me hoʻokahi mahele o ka prozac. Ua manaʻo ʻia ʻo ia kekahi o nā koho i ʻoi loa i nā kuʻuna maʻamau no ke kaumaha.

Loaʻa i ka cashews kahi nui maikaʻi o ka tryptophan kahi acid amino pono no ko mākou kino. Kōkua kēia amino acid, i waena o nā mea ʻē aʻe, e hoʻoponopono i ko mākou naʻau, kaulike i kā mākou hana a hoʻomaikaʻi i kā mākou hiamoe.

Hoʻoponopono pū ia i ko mākou pae koʻikoʻi a no laila kaumaha. Aia nā ʻāpana ʻelua o kēia mau hua i waena o 1000 a me 2000mg o ka tryptophan e kōkua ai iā ʻoe e hakakā i ke kaumaha, ma ke ʻano kūlohelohe, a me ka ʻole o nā hopena e like me ka pinepine o nā mālama maʻamau.

He hūnā hūnā e mālama ʻia e nā hale hana! Pākuʻi ʻia i kēia ka ʻoluʻolu o ka ʻai ʻana iā lākou!

I ka pōkole, mai kānalua

He waiwai maikaʻi loa ko ka cashew nut. Nui ka waiwai i nā wikamina, i kēlā me kēia o ka hui B e kōkua i ke kino e hana i kāu mau pūnaewele a e hoʻōla.

Aia kekahi mahele lāʻau maikaʻi o nā minelala, a me ka magnesium a me ke keleawe, kahi e kōkua ai i ke kūkulu ʻana i nā iwi a mālama i ka holo ʻana o kāu ʻōnaehana pale.

ʻO nā momona maikaʻi i kēia nū e kōkua i ka pale ʻana i kou puʻuwai mai ka maʻi o ka maʻi maʻi a kāohi i kāu mau pae kolesterol.

ʻO ka mea hope loa, loaʻa iā lākou he nui o nā antioxidant e pale i ka hiʻohiʻona o nā radical free a no laila pale iā ʻoe mai nā maʻi he nui.

I ka pōkole, ʻo ka cashew nut i hoʻopau ʻia i kahi ala kūpono he cocktail maoli o ka ikaika a me nā pono no kou kino! A ʻo ka mea ʻoi loa, hiki iā ia ke hoʻopakele iā ʻoe mai ka hoʻomaka ʻana i kahi lāʻau anti-depressant kaumaha.

ʻAi ʻia ma ke ʻano he papaʻai olakino a me ke kaulike, e hana ka nut cashew iā ʻoe i ka maikaʻi nui loa. Mai kānalua!