ʻO ka pīni kahi legume momona a olakino hoʻi i waiwai i ka protein, kahi e hoʻopili maikaʻi ʻia e ke kino kanaka. He mea nui loa i nā mea pāʻani e hoʻokomo i kēia huahana i kā lākou papaʻai: hiki i ka protein protein i nā pīni ke pani maʻalahi i ka ʻiʻo, kahi i ʻemi ʻia me ka lohi a loaʻa pū, me nā mea pono, nā mea ʻino.
Aia nā ʻano like ʻole a me nā ʻanoʻano o nā pi - ʻulaʻula, keʻokeʻo, pīni ʻōmaʻomaʻo a me nā mea ʻē aʻe. He kūpono kēlā me kēia o lākou i kona ʻano ponoʻī, loaʻa i kahi ʻano kalori ʻokoʻa a me kahi ʻano ʻokoʻa. E noʻonoʻo kākou i kēia kumuhana i ke kikoʻī, e ʻike pehea ka pono o nā pīni no ke kino kāne a wahine. ʻAʻole mākou e kāpae i ka ʻaoʻao a me nā contraindications i ka hoʻohana ʻana i nā pīni, a me nā pōʻino i hiki ke hoʻohana ʻia.
ʻO ka waiwai kūpono, ka hoʻohui kemika a me ka ʻike kalori
ʻO ka waiwai kūpono a me ka ʻike caloric o nā pīni e hilinaʻi nui ʻia ma ka ʻano o kēia legume, akā ma nā ʻano o ka haku mele ʻana, kokoke ka huahana i ka lentil a me nā legume ʻē aʻe. Loaʻa i nā pīni Plain he 25% protein, e ʻae ai i nā vegetarian e ʻai pinepine iā lākou, e pani ana i nā huahana iʻa. Ma waho aʻe o ka protein, waiwai ka pīni i nā mea ʻē aʻe a me nā huaora.
ʻAneʻane like nā ʻano ʻāpana piʻa i kā lākou haku ʻana.
| Nutrients | No 100 g huahana |
| Pūmua | 22.53 g |
| Nā momona | 1.06 g |
| Kalepona | 61.29 g |
| Cellulose | 15.2 g |
| Kalipuna | 83 mg |
| Mea hao | 6.69 g |
| Makanekiuma | 138 g |
| Pāpaʻakai | 1359 g |
| Pākuʻi | 406 g |
| Sodoma | 12 mg |
| Kiniki | 2.79 mg |
| ʻO Wikamina C | 4.5 g |
| He waikawa nikotinika | 0.215 g |
| Wikamina B6 | 0.397 g |
| ʻAkika Folic | 394 g |
| ʻO Wikamina E | 0.21 g |
| ʻO Wikamina K | 5, 6 g |
| Riboflavin | 0.215 g |
ʻO nā piʻa ʻulaʻula
Hoʻohana pinepine ʻia kēia ʻano i ke kuke ʻana. 100 g o kēia huahana loaʻa 337 kcal. Akā ʻike ʻia ka ʻano kemika e kahi kiʻekiʻe o nā huaʻaleʻale, pulupulu a me nā huaora B. waiwai pū nā pīniʻula i nā amino acid, e like me threonine, arginine, lysine, leucine a me nā mea ʻē aʻe. Loaʻa kēia legume i 11.75 g o ka wai.
Nā pīni keʻokeʻo
ʻO kahi ʻano ʻē aʻe o nā piʻa maʻamau. ʻAi wale ʻia ia ma hope o ka mālama ʻana i ka wela. ʻAʻole keʻokeʻo kēia mau pī ma muli o ka pigment, ua hoʻomaloʻo wale ʻia a ʻili ʻia hoʻi. ʻO kēia ʻano pēpē hakuʻala, e like me ka pī piʻula, waiwai i ka protein, nā paʻakai a me nā puluniu.
Ke kaena nei nō hoʻi nā pīni keʻokeʻo i ke kū ʻana mai o nā unsaturated fatty acid a me nā amino acid i kā lākou ʻano. Loaʻa i nā pīni keʻokeʻo ka waiwai kūpono o ka meaʻai e like me nā pīniʻulaʻula, ʻoiai ka meaʻai like. Akā ua emi iki ka waiwai o ka ikehu - 333 kcal, no ka mea ua hoʻomaloʻo ka huahana.
Nā pīni ʻeleʻele
ʻO kēia nā peʻa pālahalaha liʻiliʻi, ʻo ka nui o ka ikehu o 341 kcal. A e like me nā ʻano ʻē aʻe, he nui nā protein i loko o ka ʻeleʻele, nā kālika, nā momona a me nā mea pono ʻē aʻe. Loaʻa kēia moʻomeheu legume i 11.02 g o ka wai. Nui ka waiwai i ka ʻokoʻa i nā waikawa momona a me nā amino acid.
ʻO nā pīni ʻōmaʻomaʻo
Kapa ʻia i kekahi manawa he asparagus, he legume unripe i koe i ka pūpū. Hoʻohana ʻia kēia ʻano pī i nā ʻano like ʻole: ʻai wale ʻia ia, hoʻolapalapa ʻia, ʻai ʻia. ʻOkoʻa nā pīni ʻōmaʻomaʻo i nā ʻano kilika i kā lākou ʻike haʻahaʻa haʻahaʻa, he 24 kcal wale nō ko 100 g, akā aia ka nui o ka wai - 90.32 g.
Haʻahaʻa nā pīni ʻōmaʻomaʻo i ka momona - 0,1 g wale nō. Hoʻopaʻa pinepine kēia huahana, a no laila nui ka poʻe e hopohopo e lilo paha ka pīni i kā lākou waiwai kūpono ma hope o ka paʻa ʻana o ka hau. ʻAʻole ka pane, ʻaʻole. Mālama ʻia ka hapa nui o nā kumumea kumumea a me nā wikamina, no laila, hiki ke ʻai ʻia ia huahana.
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Akā no ka pīni palaʻai a me ka kini i loko o ka kō tomato, hoʻonui ka nui o nā calorie i ia huahana. Hoʻohui ʻia, ʻokoʻa nā pī, loaʻa nā mea hana ʻē aʻe i pono ʻole mau.
Nā waiwai kūpono o nā pī
ʻO nā waiwai kūpono o nā pīni ma muli o ka hui like o nā kumumea, nā amino acid a me nā huaora. Me nā mea calorie haʻahaʻa, hiki ke kāhea pololei ʻia kēia huahana kekahi o nā mea pono ʻaʻole wale ma waena o nā legume, akā i waena o nā mea kanu i ka nui.
ʻO kekahi o nā ʻano nui o ka pīni kona hiki ke hoʻohaʻahaʻa i nā pae kō kō: ʻo kēia ke kumu e hoʻokomo pono ʻia ai kēia hua pi i ka papaʻai o ka poʻe me ka maʻi kō. Hiki i kēia ke mahalo i ka arginine, kahi mea i pili i ka haki o ka nitrogen i loko o ke koko a kōkua i ka wāwahi ʻana i nā kō kō.
ʻLelo nā kauka, ʻo ka ʻai ʻana i kēlā me kēia lā o ka ʻulaʻula, keʻokeʻo, ʻeleʻele a ʻōmaʻomaʻo ʻōmaʻomaʻo paha e hoʻoliʻiliʻi i ka makaʻu o nā tumo malignant, ʻoiai ke hana nei ka huahana ma ke ʻano he ʻūpiki omo e lawe i nā toxins āpau mai ke kino o ke kanaka.
Pono e ʻōlelo ʻia e pili ana i ka mea protein o kēia huahana. He olakino maikaʻi loa ka protein protein, a ʻo ka nui o nā pīni e like me ka nui o kaʻiʻo. Eia nō naʻe, ʻoi aku ka lōʻihi o ka ʻai ʻana o nā mea ʻai, no ka mea, loaʻa nā momona holoholona. A ʻo nā pī, ma kahi ʻē, wikiwiki a ʻaneʻane komo piha.
Paipai ʻia nā legume, me nā pīni, no ka poʻe hana kino a me nā mea pāʻani, ʻo ia hoʻi ka poʻe e kūkulu i nā mākala. Hāʻawi ka protein protein i kahi ʻano o ka piha, ʻoiai ʻaʻole ia e hāʻawi i ka hōʻiliʻili o ka momona nui, akā hoʻokō ʻia e ke kino.
No nā wahine, maikaʻi pū kēia huahana i kōkua ia e hoʻokumu i nā pae hormonal. E nānā pono nā kāne i ka pīni, no ka mea ʻo kā lākou hoʻohana mau ʻana e kōkua ai i ka hoʻopau ʻana i ka hana moekolohe (ʻoiaʻiʻo, i hui pū ʻia me ka meaʻai kūpono a me nā lāʻau).
He hopena maikaʻi ko kēia moʻomeheu legume i ka hana o ka ʻōnaehana cardiovascular a me ke kahe, hoʻoikaika iā ia a pale iā ia mai nā mea luku kūwaho.
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Hoʻohana pinepine ʻia ka bean decoction e mālama i ka ʻōnaehana genitourinary, e like me cystitis. Inu ka inu i ke kakahiaka ma ka ʻōpū hakahaka 15 mau minuke ma mua o ka pāʻina ʻana.
Hiki i nā pīni kēpau ke hoʻopaʻa i kā lākou waiwai. ʻO ka mea wale nō e loli ka ʻike calorie, ʻoiai pani pinepine ʻia ka huahana me kekahi ʻano ʻono (tomato, ʻo kahi laʻana). ʻAʻole nalowale ka huahana paʻahau i kāna mau pono pono, ʻo ka mea nui ka defrost pono iā ia ma mua o ka hoʻohana a pale ʻana i ka paʻa hou.
Mālama anei nā pīni i hoʻolapalapa ʻia i nā waiwai kūpono? ʻAe, hana nō ia, akā, e like me nā pīni kēpau, lilo ia i mea momona ma mua o ka huahana kumu.
Nā pīni a me nā haʻuki
ʻIke nā mea pāʻani āpau he 1.5-2 mau hola ma mua o ka hoʻomaʻamaʻa ʻana, pono ʻoe e hoʻomāʻona i kou kino me nā wīwī paʻakikī. ʻO kēia mau mea i ʻike ʻia i loaʻa i nā nui. Hoʻopili ʻia ia mau kālika i kahi manawa lōʻihi, a hāʻawi kēia i ka ʻoiaʻiʻo o ke kanaka i ka manawa hoʻomaʻamaʻa a ma hope o ka ʻike ʻole ʻana i ka pōloli nui, a piha ka ikaika i ke kino.
ʻO kaʻai ma hope o ka hoʻomaʻamaʻa ikaika he mea nui like. Ma ke ʻano he hopena o nā kaumaha nui, pono i ke kino i nā protein a me nā huehue, no ka mea, ʻo kēia mau mea i hoʻopau ʻia i ka wā hoʻoikaika kino. Lawe ka kino i ka ikehu mai ka glycogen, i hōʻiliʻili i ka nui o nā mākala, akā ma hope o ka hoʻomaʻamaʻa holo ʻana ia, a he mea nui ia e hoʻopiha hou i kāna lako. Ināʻole, e hoʻomaka ka hormone cortisol e wāwahi i nā mākala. I mea e hoʻopau ai i kēia kaʻina hana a hoʻopiha hou i nā waihona i hoʻolilo ʻia, pono ʻoe e ʻai i ka meaʻai i loko o nā protein a me nā kālika. Eia nā mea kanu pi i hoʻopakele: e kōkua lākou i ka pani ʻana i ka "puka aniani protein".
Ke hana nei i ka hoʻoikaika kino, pono e hoʻomanaʻo i ka mea nui ke hoʻolilo i nā calorie hou aʻe ma mua o kou ʻai ʻana. No laila, e lilo ka meaʻai kūpono a kaulike i ke kī o ke kinona maikaʻi. ʻO nā pī i ke kaulike maikaʻi loa no ka papaʻai hoʻoikaika kino. Eia nō naʻe, he mea nui e ʻai pololei i nā legume no laila ʻaʻole e kūkulu i nā mea keu keu i ke kino ma ke ʻano o ka momona o ke kino.
ʻO nā legume kahi ʻāpana nui o ka papaʻai no nā mea haʻuki a ʻaʻole pono e nānā ʻia. ʻO ka mea nui e prioritize pololei: no ka nui o nā mākala - ʻoi aku, no ka hoʻēmi kino - i ke kaulike.
ʻO nā pīni no ka pohō kaumaha
He mea nui nā pīni i ka wā kaumaha. He hana maikaʻi loa kēia moʻomeheu leguminous me ka kolesterol (hemo ia mai ke kino), a hoʻoulu ʻia hoʻi ka metabolism, kahi e wikiwiki ai ka hana ʻana o nā meaʻai, ʻo ia hoʻi ʻaʻole stagnate ka momona i loko o ke kino. ʻO ka fiber kekahi o kēlā mau mea e hana i nā pīni i kahi huahana kūikawā, ʻoiai ʻaʻole hiki ke hoʻololi i kēia mea ke lilo ka kaumaha.
Inā hoihoi ʻoe i ka nīnau o nā pī e koho, a laila ʻaʻohe ʻokoʻa kumu. Eia nō naʻe, e noʻonoʻo i ka haʻahaʻa o nā pīni ʻōmaʻomaʻo ma mua o nā calorie ma mua o nā pīni maʻamau.
Mea nui! ʻAʻole pono e hoʻopau maka ʻia ka huahana, no ka mea, he nui nā toxins i loko. Hoʻomaʻamaʻa a kuke ʻana paha i nā ʻano hana hoʻomehana wela i makemake ʻia.
No kaʻai pī e hāʻawi i nā hopena maikaʻi, pono e hāʻawi i ke kope, nā mea inu kō kō a me nā decoctions diuretic (ʻo ka mea hope wale nō e hana i ka hiʻona o ke kaupaona).
Loaʻa nā pōmaikaʻi a me nā maikaʻi ʻole i kekahi papaʻai, a pili pū kēia i nā pīni.
Ma waena o nā pākuʻi:
- protein protein i lawe koke ʻia;
- nā wikamina a me nā minelala i lawa ka nui no ke kino o ke kanaka;
- He huahana kumukūʻai nā pīni i loko o ka makahiki - hiki iā lākou ke ʻohi ʻia mai ke kauwela, akā ʻaʻohe pilikia i ke kūʻai ʻana, no ka mea he kumu kūʻai ʻole ka huahana.
- loaʻa nā huakōpī paʻakikī e hoʻomau i kou naʻau no ka manawa lōʻihi;
- hiki ke lōʻihi ka lōʻihi o ka papa pī inā koho pono ʻia.
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Con o ka ʻai pī:
- hiki ke hoʻonāukiuki i ka paʻa paʻa;
- ʻaʻole kūpono i ka poʻe me nā maʻi maʻi peptic, gastritis, colitis a me pancreatitis.
Me kahi papaʻaiʻai, ʻae ʻia e ʻai i nā legume no ka ʻaina awakea, akā ʻaʻole ma hope o 3 mau hola ma mua o ka hiamoe.
Pili pono i ka papaʻai, mai poina e pili ana i ka noʻonoʻo pono, i ka papaʻai pono e loaʻa ʻaʻole wale nā pī. E pololei inā hoʻopuka lohi ʻia kēia huahana: ʻo ka mua i nā soups, a laila ma ke ʻano he ʻaoʻao ʻaoʻao.
Hoʻohālikelike e hoʻohana
ʻO ka papa inoa o nā contraindications i ka hoʻohana ʻana i nā pīni liʻiliʻi. Pono ia e hōʻole i ka ʻai ʻana i nā pīni no ka poʻe i ʻeha i ka acidity kiʻekiʻe, colitis a i ʻole nā maʻi ulcerative.
E like me ka nui o nā legum, nā pī e hoʻokumu i ka pā. Akā hiki iā ʻoe ke hakakā i kēia. Paipai ʻia nā pīni e pulu no kekahi mau hola ma mua o ka kuke ʻana i ka wai kuke kuke. Ma ke ala, ʻoi aku ka palupalu o nā pīni keʻokeʻo ma kēia mea ma mua o nā pīniʻulaʻula.
ʻO kēia, ʻo ka ʻoiaʻiʻo, nā palena āpau no kēia huahana.
Panina hopena
ʻO ka pīni kahi huahana kūikawā e lawe wale i nā pono. Hoʻohana ʻia nā pīni ʻaʻole wale i ka ʻoihana meaʻai, akā i ka ʻoihana cosmetic - no ka laʻana, hana ʻia nā masks a me nā kalima ma kēia moʻomeheu.
No nā mea pāʻani, hiki i nā pīni ke kōkua i ke kūkulu ʻana i nā mākala a hoʻoikaika i ke kino no kahi hoʻoikaika kino.
Wehe ʻia kahi ʻano nui o nā pi i nā prospect ākea no ke koho ʻana i kahi huahana kūpono iā ʻoe. Hoʻohana ʻia nā ʻāpana āpau o kēia mea kanu i ka kuke ʻana: nā kiwikā, nā koʻokoʻo, nā pīni, nā hua kope, a me ka kuke ʻana ʻaʻole nui ka manawa o ka huahana. E ʻai pinepine i nā pīni a e ʻike ʻoe i ka ʻoi aku o kou maikaʻi.
