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He aha ka mea e hiki i ke kino inā he kāloti i kēlā me kēia lā: wehewehe ka kauka
ʻElima mau waiwai kupaianaha o kēia mea kanu āu e ʻike ʻole ai.
He olakino nā mea kanu - ua ʻike ka poʻe āpau i kēia ma ka paʻamau. ʻOiaʻiʻo, ʻaʻole lākou āpau. ʻO kahi laʻana, makemake ʻole nā meaola ʻai i kaʻuala no kā lākou papa kuhikuhi glycemic kiʻekiʻe, a hiki i kekahi mau hua ke momona. Nui nō hoʻi ke kō i nā kāloti, no laila ʻaʻole ʻōlelo ʻia e ʻai iā lākou i ka pō. Akā ʻaʻole kānalua nā kauka i nā pono o kēia aʻa aʻa, a eia ke kumu.
ʻO Nutristist, psychologist psychologist-nutristist, lālā o ka National Association no Nutrition Clinical
E kāloli maʻalahi nā kāloti momona i nā hua kiʻekiʻe-calorie a ʻaʻole e hōʻeha i kāu kiʻi. Aia he 100 kcal ma 41 g, o ia mau mea:
0,9 g - nā polokina
0,2 g - momona
6,8 g - nā haʻalula
Hiki i nā kāloti maka ma ke ʻano he meaʻai māmā ke kōkua iā ʻoe e lilo i ka paona. A mahalo a pau i ka nui o ka fiber, e hāʻawi iā ʻoe i kahi ʻano o ka piha no ka manawa lōʻihi. ʻAʻole like me nā huaʻai, ʻaʻohe nui o nā kāloti i nā kō. No ka hoʻohālikelike: hoʻokahi goma i 19 g o nā kō, a ʻo 4,7 g wale nō i nā kāloti. Ma waho aʻe, maʻalahi ke kāloti i ka ʻai.
Nā pono no ka ʻōpū a me ka digestive tract
'Lelo pinepine nā Nutristists i kaʻaiʻana i nā kāloti inā loaʻa iā ʻoe nā pilikia a me nā maʻi gastrointestinal mau, ka paʻa. Loaʻa ka diuretic a me ka laxative hopena i kēia mea kanu. Eia hou, kōkua nā kāloti i ka normalize metabolism a me ka digestion, hoʻihoʻi i ka microflora ʻōpū a hemo i ka dysbiosis.
E hoʻohaʻahaʻa i ka cholesterol a me ka palekana
ʻAi ʻia kekahi huahana i ke kaulike, i ka kokoleka a i ʻole nā ʻāpala. Pēlā nō me nā kāloti. I kā lākou noi ʻana, ua hōʻoia nā ʻepekema Sikekia i ka ʻoiaʻiʻo o ka ʻai ʻana ma mua o 200 g o nā kāloti maka i kēlā me kēia lā no ʻekolu pule e hōʻemi ana i nā pae kolesterol e 11%.
Loaʻa nā kāloti i ka beta-carotene. Ma ke ala, ʻoi aku ka mālamalama o ke kala o ke kāloti, ʻo ka nui o kēia mea i loko o kāna ʻano a ʻoi aku ka maikaʻi o ia. Mahalo i ka beta-carotene, ʻo nā kāloti kekahi o nā antioxidant mana loa a loaʻa nā hopena anti-inflammatory no ko mākou kino, ʻoiai e hōʻemi ana i ka makaʻu o ka maʻi ʻaʻai māmā e 40%. A no kēia, lawa ia e hoʻopau ai ma kahi o 1 kāloti i kēlā me kēia lā (1,7-2,7 mg) i kēlā me kēia lā. Ua hoʻokūpaʻa ʻia kēia mea i loko o kahi loiloi hou e nā ʻepekema Pelekane.
Aia i loko o ke kāloti kahi pūʻali koa piha o nā mea momona a me nā wikamina, ka hemahema e hiki ai ke hoʻopili i ka helehelena.
nā wikamina A, B1, B2, B3, E, K, PP, C, D;
nā aila pono;
potasiuma;
makanekiuma;
kiniki;
kalipuna;
iodine;
hao;
phosphorous;
waikawa folic.
ʻO nā kāloti i kāu papaʻai i kēlā me kēia lā e hoʻomaikaʻi i ke ʻano o kou ʻili, nā kui a me kou lauoho. Ma muli o ka wikamina A a me nā aila e pono ai, kōkua kēia mea kanu i ka hoʻopau ʻana i ka huehue a me nā ʻalulu puupuu.
No ka ikaika iwi
Mahalo i ka wikamina K2, nā kāloti e hoʻoliʻiliʻi i ka maka o ka osteoporosis a hoʻonui i ka iwi i ka nui. Kōkua ʻo K2 i ka hoʻomaikaʻi ʻana i ka iwi iwi a pale i ka leaching o ka calcium mai nā iwi.
palapala aie
E hoʻomaʻemaʻe maikaʻi i nā mea pono āpau o nā kāloti, ʻoi aku ka maikaʻi o ka ʻai ʻana me nā momona: nā ʻalemona, nā hazelnut, nā walnuts, ka hale tī 10% momona a iʻa momona paha (salmon, mackerel, salmon), a me ka caviar ʻulaʻula a ʻeleʻele paha, avocado, pipi… ʻO kēia no ke komo wale ʻana o carotenoids ke loaʻa nā momona kūpono.
ʻOiai nā pono āpau o nā kāloti, pono e hoʻopili ʻia me ke akahele loa i ka papaʻai no ka poʻe me ka maʻi ʻōpū o ka ʻōpū, gastritis, hoʻonui i ka acidic gastric, pancreatitis koʻikoʻi, ka hoʻomanawanui ʻole o kēlā me kēia huahana a me nā hopena maʻi.