John Myers
ʻO nā pīkī - kū'ē i nā mea i manaʻoʻia - maikaʻi loa,ʻae, he meaʻai nui maoli. ʻO nā pūʻolo mana liʻiliʻi kahi kumu nui o ka protein a hāʻawi iā ʻoe i nā mea koʻikoʻi koʻikoʻi. Eia kekahi, ʻo ka momona momona e hoʻohaʻahaʻa i kou pae cholesterol a kōkua iā ʻoe e lilo i ke kaumaha. No laila pono ʻoe e ʻai pinepine i ka pīni!
He kiʻekiʻe ka pīkī i ka protein a he kumu maikaʻi o nā huaora
Nui ka momona o ka pī. ʻO ko lākou mau momona he 48 pakeneka. Akā naʻe, ua hōʻike lōʻihi nā noiʻi ʻepekema ʻo ka pīni - ʻai ʻia i ka nui a me ka maikaʻi kūpono - he mea momona wale nō. ʻO ka mea ʻē aʻe, kōkua lākou iā ʻoe e lilo i ke kaumaha, e like me kā mākou e wehewehe nei ma lalo nei.
Me ka 25 pākēneka protein no 100 grams, hāʻawi pū ka pīnī i ka hāʻawi ʻana i ka protein a he kumu maikaʻi hoʻi ia no ka paʻakikī o ka huaʻa B, ka huaʻa E, a me ka magnesium. A inā ʻoe e ʻai i ka ʻili ʻulaʻula o ka pīkī, loaʻa iā ʻoe kahi hapa o nā antioxidants, ʻo ia hoʻi ma ke ʻano o OPC. Hiki iā ʻoe ke ʻike i nā waiwai waiwai o ka pīkī ma lalo nei.
Ka Kalori o ka Peanuts
Ma muli o ko lākou momona momona, hāʻawi ka pīni i ka ikehu nui, ʻo ia hoʻi he nui nā calorie, ʻo ia hoʻi 576 kcal no 100 g a i ʻole 2374 kJ. No laila, inā ʻai ʻoe i ka pīkī, ʻaʻole pono e hana ʻia ma ke ʻano he mea hoʻohui, akā ma ke ʻano he ʻai ʻai pono ʻole.
ʻOiai ko lākou momona momona, hoʻohaʻahaʻa ka pīnī i kou pae cholesterol
ʻOiai ko lākou momona momona, ua hiki i kahi noiʻi ʻAmelika e ke Kulanui ʻo Purdue ke hōʻoia i ka hopena maikaʻi o ka pīni i nā pae cholesterol kiʻekiʻe, ʻo ia hoʻi, hiki iā lākou ke hoʻohaʻahaʻa iā lākou. ʻO nā poʻe i loaʻa nā kiʻekiʻe cholesterol kiʻekiʻe i ka hoʻomaka ʻana o ke aʻo ʻana ua hōʻike ʻia ka emi ʻana o ka nui o ka cholesterol a me ka emi ʻana o nā pae cholesterol LDL ma ka hopena o ke aʻo ʻana - ma hope o ʻehā pule o ka ʻai ʻana i ka 56 g o ka pīni i kēlā me kēia lā.
Hoʻonui ka pīkī i nā pae triglyceride
Wahi a nā ʻike hou loa, hiki i ka pīni ke loaʻa ka hopena maikaʻi i nā pae triglyceride (ka momona o ke koko). Hoʻonui pinepine ʻia ka pae triglyceride i ke kaumaha, akā hōʻike pū kekahi i kahi maʻi lipid metabolism a hōʻike i kahi pilikia no ka thrombosis, arteriosclerosis, hahau, a me ka puʻuwai puʻuwai.
Piʻi koke nā pae triglyceride ma hope o ka ʻai momona i ka neʻe ʻana o nā momona meaʻai i loko o ke koko—a pono e piʻi aʻe ma hope o ka ʻai pīkī no ka mea he kiʻekiʻe loa ka momona o ka pīni. ʻO Xiaoran Liu, he haumāna puka no ka meaʻai ma Pennsylvania State University, ua loaʻa i ka lalo o kēia ma kahi haʻawina 2021 o 15 mau kāne momona.
ʻO ka mea mua, ua ʻai nā kāne i kahi papa momona momona. Ma hope o ka ʻai ʻana, ua hāʻawi ʻia nā mea noiʻi i kahi lulu i loaʻa i ka 85 grams o ka pīkī lepo a i ʻole kahi lulu me ka ʻole o ka pīkī akā me ka helu calorie like. A laila, nānā ʻia ke koko o nā mea a pau.
Aia hoʻi, ʻoi aku ka haʻahaʻa haʻahaʻa o ka triglyceride o ka poʻe i inu i ka pīkī lūlū ma mua o ka hui hoʻohālikelike. Ma muli o ka emi ʻana o nā hana endothelial ma hope o ka ʻai momona, ua nānā pū ʻia kēia mau waiwai.
Hoʻonui ka pīkī i ka hana vascular
ʻO ka endothelium ka paia o loko o nā kīʻaha koko. ʻO kā lākou mau hana, ʻo ia ka B. penei:
- ke kaohi o ke kaomi koko
- Ka mālama ʻana i ka wai o ke koko
- ka hooponopono ana i ke koko
ʻO ka hana endothelial maikaʻi ʻole e hoʻonui i ka pilikia o ka maʻi naʻau coronary.
ʻO ka poʻe hoʻāʻo ʻaʻole i ʻai i nā pīni me kā lākou papa momona momona i hōʻike i nā waiwai ʻilihune i ka hoʻāʻo hana endothelial. Eia nō naʻe, ʻaʻole i hōʻike ka poʻe i inu i ka haʻalulu pīnī i ka hoʻohaʻahaʻa ʻana i ka hana endothelial. No laila, ua ʻike ʻia ua hiki i nā pīni ke uku i nā mea e hoʻopōʻino i ka endothelium o ka ʻai momona.
"Ua hōʻike mua ʻia nā haʻawina mua ʻo ka poʻe e ʻai i ka pīkī ma mua o ʻelua mau manawa i ka pule he haʻahaʻa ka pilikia o ka maʻi naʻau coronary," wehewehe ʻo Liu. "I kēia manawa, hōʻike kā mākou noiʻi e hiki ke hoʻopili ʻia nā hopena pale o nā pīni i ko lākou hopena maikaʻi i ke olakino o ke koko."
Hoʻemi kaumaha me ka pī
Ua hōʻike ʻia kahi noiʻi a ke Kulanui o Houston/Texas i ka makahiki 2010 e hiki ke kōkua i ka pīkī iā ʻoe e lilo i ke kaumaha. ʻO ka mea nui, ʻo ka hui pū ʻana o nā meaʻai maikaʻi ʻole a me ka ʻai mau ʻana e alakaʻi i ka momona - e like me ka ʻōlelo a Dr. Craig Johnston, ke kaukaʻi kōkua ma ke Kulanui o Houston. ʻO kēia pilikia i'ōlelo nuiʻia ma nā kula, kahi i loaʻaʻole ai nā keiki i nā meaʻai'ē aʻe.
“ʻAʻole ʻai nā keiki he nui i nā meaʻai kūpono i ka lā. Akā, ʻai lākou i nā manawa a pau. A i ka ʻauinalā ke hoʻi mai nā keiki i ka home, noho lākou i mua o ke kīwī a hoʻomau i ka ʻai.
E hoʻemi pālua i ke kaumaha me nā ʻai pīkī
No laila, ua alakaʻi ʻo Johnston i kahi noiʻi me 257 mau ʻōpio kaumaha nui i noi ʻia nā haumāna e hoʻemi i ke kaumaha me ke kōkua o ka ʻai olakino a me ka hoʻoikaika kino. Ua loaʻa i ka hapalua o nā haumāna, ma waena o nā mea ʻē aʻe, he ʻai pīkī a i ʻole ka pīkī pīkī ʻekolu a ʻehā mau manawa o ka pule - ma hope mau o ke kula, ma mua o ka piʻi ʻana o nā keiki ma ke kaʻa i ka home. ʻAʻole i ʻoi aku ma mua o hoʻokahi manawa i ka pule ka hapa ʻē aʻe.
Ma hope o ke aʻo ʻana he 12 pule, ua noi ʻia nā haumāna e mālama i nā ʻano meaʻai hou no 12 mau pule. A laila ua ʻike ʻia ua emi ʻelua ka nui o ke kaumaha o nā keiki i ʻai i ka pīkī ma mua o nā keiki ʻē aʻe i ʻai pinepine i ka pīkī (a he mea ʻē aʻe paha).
ʻAi ʻAi Paʻi Ola
No laila, ʻōlelo ka poʻe noiʻi i ka hāʻawi ʻana i nā ʻai pīkī keiki ma kahi o nā meaʻai maikaʻi ʻole (e pili pū kekahi i nā pākeke), penei:
- Peanuts in the shell (rosted in the shell)
- hua pīni maka me ka ʻili
- he ʻāpana o ka palaoa ʻai piha me ka pīkī pīkī
- he ʻāpana o ka palaoa palaoa holoʻokoʻa me ka pīkī pīkī
- he pā pīnī mai ka hale kūʻai meaʻai olakino
- he lā (pitted) i hoʻopiha ʻia me ka pīni a me ke kinamona
ʻOi aku ka momona o kēia mau pīkī pīkī, ʻoi aku ke olakino a ma ka manawa like ʻoi aku ka hoʻopiha ʻana ma mua o nā kīʻaha ʻē aʻe e like me ke kokoleka, waffles, berena Nutella, ice cream, gummy bears, etc.
ʻO ia ka nui o ka hapa o ka pī
He 30 g ka lawelawe ʻana i nā ʻano pīkī. ʻO kahi ʻāpana o ka pīkī pīkī a i ʻole ka pīkī pīkī he 20 g.
ʻAi ʻAi Paʻi ʻAi Pono ʻole
Akā, e makaʻala: ʻAʻole maikaʻi ʻokoʻa nā pōʻai pīkī a pau no ka mea aia ka "peanut" ma ka ʻeke! No laila, 'a'ole 'ōlelo 'ia ka 'ā'ai pī'ai me ka nui o ke kō, ka pa'akai, nā mea ho'ono'ono, nā mea 'ala, a pēlā aku, e like me B. penei:
- ʻO nā pā kokoleka pīkī e like me Snickers, Nestlé Snack Peanut, a i ʻole like.
- ʻO ka pīkī pīkī a i ʻole nā ʻili pīkī
- ʻOpaʻa Piʻi Kāna
- Mīʻī PONO
- ʻO nā pīni kālua a paʻakai ʻia (me ka momona a ʻole paha)
Nā laʻana o nā mea ʻai pīkī maikaʻi ʻole
No ka laʻana, he 32% wale nō ka pīkī pīkī a Frisch. ʻO ke koena he hui ʻono a paʻakai ʻia o ka ʻaila kulina a me ka ʻaila sunflower. Loaʻa ka glutamate i ka mea hū a hoʻohui ʻia ma ke ʻano he mea hoʻonui ʻono. Eia ka papa inoa kumu.
Maize semolina, PEANUTS (32%), ka aila sunflower, ka paʻakai, ke kō, ka ʻono maoli, emulsifier (mono- a me nā diglycerides o nā ʻakika momona), ka mea hū (loaʻa ka BARLEY).
He laʻana ʻoi aku ka maikaʻi o ka Nestlé Snack Peanut no ka maikaʻi ʻole, pono ʻole, a me ka pilikia o ka ʻai ʻai maʻamau. Eia ka papa inoa meaʻai:
47.5% icing (sugar, hydrogenated vegetable fat, vegetable oil, whey product, low-fat cocoa, emulsifier sunflower lecithin, aroma), 16.1% ohua paʻi, palaoa palaoa, kō, meaʻai aila, 3.3% raiki flakes (palaoa laiki, bale. malt extract, sugar, paakai ), whey product, lactose, raising agents (ammonium hydrogen carbonate, sodium hydrogen carbonate, magnesium carbonate), milk protein, paakai, emulsifier (sunflower lecithin, polyglycerol polyricinoleate), milk minerals, kala E160c, butterfat, antioxidant (E304, E307, me ka soy), mea ʻono.
No laila inā makemake ʻoe e ʻai i ka pīkī, ʻai i ka PEANUTS! 'A'ole ho'i he jumble waiho'olu'u o kekahi mau mea hana i hana 'ia e loa'a ai ka 'ono i makemake 'ia, ka like 'ana i makemake 'ia, a me ke 'ano i makemake 'ia me ke kōkua o ke kō, ka pa'akai, nā mea 'ono, nā emulsifiers, a me nā kala, akā 'a'ohe pili me ka 'ai maoli.
ʻO ka mea nui i loko o ka huahana Nestlé, e helu ana no ka hapalua, he icing, ʻoiai ʻaʻole i kuhikuhi ʻia ka momona e hoʻohana ʻia. He 16 pakeneka wale nō ka pīkī.
Hiki ke loaʻa i kekahi mau ʻano meaʻai maikaʻi ʻole e like me ka glucose syrup a i ʻole ke kō. No laila, e nānā mau i ka papa inoa o nā meaʻai (ʻo ia ka manaʻo maikaʻi mau, ma ke ala).
Pono ʻoe e hoʻolohe i kēia i ke kūʻai ʻana i ka pī
I ke kūʻai ʻana i nā pīni, pono ʻoe e makaʻala i kēia mau mea:
ʻO ka pīkī holoʻokoʻa - me ka ʻole a i ʻole ka pūpū
ʻO nā pīkī i kālua ʻia i loko o ka pūpū, hiki iā ʻoe ke pohā maʻalahi me kou mau lima, e hōʻike ana i ke ʻano kūlohelohe maoli o ka leʻaleʻa pīkī a ua ʻoi aku ka maikaʻi o nā ʻano pīkī ʻaʻole i kālua ʻia i ka maikaʻi o ka meaʻai maka. E ʻai mau i nā ʻaʻa a pau me ka ʻoiaʻiʻo e kūʻai wale ʻoe i nā pīni hou (e nānā i ka lā maikaʻi loa ma mua o ka lā; pono ke ola o nā nati ma kahi o 4 a 5 mau mahina).
I mea e pale aku ai i ka ulu ʻana o ka poʻi, hiki iā ʻoe ke hoʻokaʻaʻike aku i ka mea hoʻolako a noi i nā loiloi aflatoxin maʻamau (ʻo ka aflatoxin ka mold toxin). E mālama mau i nā pīkī (inā i loko o ka pūpū a i ʻole nā hua pīni maka) ma kahi maloʻo, anuanu, a pōʻeleʻele. Pono e pale ʻia ka makū i mea e pale ai i ka hana ʻana o ka poʻi.
Paila Peanut
ʻOi aku ka maikaʻi o ke kūʻai ʻana i ka pata pīkī ma nā hale kūʻai kūlohelohe (nā hale kūʻai meaʻai kino, nā hale kūʻai meaʻai olakino, nā hale kūʻai meaʻai olakino). No ka mea, nui loa ka ʻokoʻa o ka maikaʻi i nā huahana maʻamau i kekahi manawa.
ʻO ka Zentis (Crunchy) pīkī pīkī mai nā hale kūʻai maʻamau, no ka laʻana, aia he 11 pakeneka kō, 1.1 pākēneka paʻakai, a he 25 pākēneka wale nō ka protein, ʻoiai ʻo Rapunzel's organic product mai nā mea kūʻai mea ola kūikawā he 4.5 pakeneka kō, 0.8 pakeneka paʻakai wale nō, a he 29 pakeneka. pūmua.
Loaʻa paha i ka ʻaila pāma/ka momona o ka pāma. Eia nō naʻe, inā hōʻike kikoʻī ka mea hana i ka aila pāma i loko o kāna pata pīnī mai ka mahiʻai kūlohelohe a hoʻomau, a laila hiki ke hoʻopau ʻia kahi huahana i loaʻa ka aila pāma. Ua mahi ʻia nā lāʻau pāma ma nā hui liʻiliʻi he mau makahiki, a ʻaʻohe wao ua e pōʻino ai.
Paila Peanut
ʻOi aku ka maikaʻi o ka pīkī pīkī maʻemaʻe. ʻAʻole like me ka pīkī pīkī, ʻo ka puree he mau pīni lepo wale nō me ka hoʻohui ʻole ʻia o nā momona ʻē aʻe, ke kō, a me nā mea hoʻohui ʻē aʻe. Loaʻa iā ia me ka paʻakai a i ʻole ka paʻakai; maikaʻi a ʻuʻuku paha (me nā ʻāpana pīkī ʻala (ʻala ʻia)). Hiki ke hoʻohana maikaʻi ʻia ka pata pīkī ma ke ʻano he pālahalaha (ma kahi o ka pata), ma ke ʻano he mea hoʻomoʻa, a i ʻole he ʻāpana o nā meaʻai a me nā mea ʻono.
ʻAleʻa i ka pīkī
Wahi a ka Robert Koch Institute, 8 pakeneka o nā mākua a me 10.9 pakeneka o nā keiki ma Kelemānia e hoʻopilikia ʻia e ka maʻi pīkī. ʻOiaʻiʻo, inā ʻoe i loko o kēia hui, mai ʻai ʻoe i ka pīni i ka wā mua. Eia nō naʻe, aia kekahi mau ala e hoʻōla ai i ka maʻi maʻi pīnī a i ʻole e hōʻemi i ka hopena maʻi i ka pīni.
ʻO ka immunotherapy waha no ka maʻi pīkī
Ua hōʻike ʻia kahi haʻawina ʻo Malaki 2021 he hiki ke mālama ʻia ka allergy pīkī i nā keiki. Ua hoʻāʻo nā mea noiʻi mai ke Kulanui o British Columbia i ka immunotherapy waha (desensitization) i nā keiki 117 ma waena o nā makahiki 9 a me 5 mau makahiki.
Ua loaʻa iā lākou a pau ka maʻi pīkī. Me ka immunotherapy waha, loaʻa i ka poʻe i hoʻopilikia ʻia ka piʻi ʻana o ka allergen ma ke ʻano o ka lāʻau lapaʻau (ma kēia hihia, ʻo ka pauka paʻa paʻa kaʻawale). ʻO ka pahuhopu ka hiki i ka mea maʻi maʻi ke ʻai i kahi ʻāpana maʻamau o ka meaʻai i nīnau ʻia me ka hōʻike ʻole ʻana i kahi hopena maʻi. ʻOiai ma hope o ka pau ʻana o ka desensitization, pono e hoʻomau ʻia ka lāʻau lapaʻau i ka mālama mālama.
Ua loaʻa i nā keiki i kēia manawa he 300 mg o ka pīkī pīkī i kēlā me kēia lā, ʻo ia ka mea e like me 1 pīkī a i ʻole he hapaha teaspoon o ka pīkī pīkī. Ma hope o hoʻokahi makahiki (i loko o ia manawa i loaʻa ai nā maʻi maʻi haʻahaʻa wale nō), hiki i ka 80 pākēneka o nā keiki ke ʻai i 15 mau pīkī (e like me 4000 mg o ka protein pīkī) me ka ʻole o ka hōʻike ʻana i kahi pane.
Hiki i nā keiki a pau (98 pakeneka) ke ʻai i 3 a 4 mau pīkī me ka ʻole o ka maʻi maʻi. 'O ia ho'i, hiki i ka lā'au lapa'au ke pale aku i ka ha'alulu anaphylactic weliweli i hiki ke 'ai pinepine i ka 'ai i loa'a i ka 'ai i loa'a nā wahi pīnī i loko, e la'a me B. me ke kono a i 'ole inā 'a'ole i 'ike 'ia ka meheu pīnī i loko. kāʻei ʻana.
ʻAʻole ʻoi aku ka maʻi pīkī
ʻO ka hoʻomaka mua ʻana o ka lāʻau lapaʻau, ʻoi aku ka maikaʻi, e wehewehe i nā kauka pili. No ka mea, ʻaʻole maʻa mau ka maʻi pīnī. ʻO ka mea ʻē aʻe, hiki ke piʻi aʻe a, i nā hihia koʻikoʻi, alakaʻi i ka noho kaʻawale a me ka hopohopo no ka mea ʻaʻole ʻoe i ʻike hou i ka mea e ʻai ai me ka makaʻu ʻole i kahi hopena weliweli.
ʻO nā kumu paha o ka maʻi pīkī
Ua kūkākūkā ʻia nā kumu kumu o ka maʻi pīkī: ka hoʻohana ʻana i nā huahana mālama ʻili i loaʻa i ka ʻaila pīkī i nā makahiki mua o ke ola, ka hoʻohana ʻana i ke ʻano o nā pēpē i loaʻa i ka soy (ʻaʻole pono e loaʻa kahi maʻi soy i ka manawa like), a ʻili ʻili ma nā ami a me nā ʻili ʻili.
Eia nō naʻe, ʻōlelo maʻamau ka mea hope no ka hopena allergic. Ma muli o ka pili mau ʻana o nā allergies i ke olakino o ka ʻōpū, ʻo ia ke kumu o ka lāʻau lapaʻau. ʻO ka hoʻohana ʻana i nā probiotics (e laʻa me L. rhamnosus) hiki ke hele pū me ka immunotherapy waha. ʻO ka probiotic ka mea maikaʻi loa no ka maʻi allergy e kūkākūkā me kāu kauka holoʻokoʻa.
ʻO nā meaʻai o ka pī
Aia ma lalo iho nā meaʻai o nā pīni maka (ka ʻiʻo, paʻakai ʻole, ʻaʻole ʻia) no 100g:
- Ka ikehu: 576 kcal/2374 kJ
- ʻAno: 48.1 g
- Nā Kāpelu: 7.5 g
- Kumuʻiʻo: 29.8g
- Puluniu: 11.7 g
- Wai: 0.7g
ʻO nā huaora i loko o ka pīkī
Ma lalo ʻoe e ʻike ai i nā huaora i loko o nā pīkī a i ʻole nā ʻano pīkī (ʻo ia hoʻi me ka ʻole o ka pūpū) no 100 g. Ma nā bracket hōʻike mākou i ka pono o kēlā me kēia lā o ke kanaka makua:
- Beta Carotene: 2 µg (2000 µg)
- Huaʻai B1: 900 mcg (1100 mcg)
- Huaola B2: 155 µ (1200 µg)
- Huaʻai B3: 20.7mg (17mg)
- Huaʻai B5: 2.9mg (6mg)
- Huaʻai B6: 440 mcg (2000 mcg)
- Vitamin B7 (biotin): 34 µg (100 µg)
- Huaʻai B9 (ʻakika folic): 169 µg (400 – 600 µg)
- Vitamina B12: 0 µg
- Vitamina C: 0 micrograms
- ʻO ka Vitamin D: 0 micrograms
- Huaola E: 10 mg (12 – 15 mg)
- ʻO ka Vitamin K: 0 micrograms
ʻO nā minerala a me nā ʻano mea i loko o ka pī
Ma lalo ʻoe e ʻike ai i nā minerala a me nā ʻano mea i loko o nā pīkī a i ʻole nā ʻano pīkī (me ka ʻole o ka pūpū) no 100 g. Ma nā bracket hōʻike mākou i ka pono o kēlā me kēia lā o ke kanaka makua:
- minerals
- Sodium: 11.0 mg (1500 mg)
- Pāuma: 660.0 mg (4000 mg)
- Kaluma: 41.0 mg (1000 mg)
- Magnesium: 160.0 mg (350 mg)
- ʻO ka Phosphorus: 340.0 mg (700 mg)
- Klorida: 7.0 mg (2300 mg)
- Sulfur: 380.0 mg (ʻaʻole pono e ʻike ʻia)
- kumumea kumumea
- Hao: 1.8 mg (12.5 mg)
- Zinc: 2.8mg (8.5mg)
- Ke keleawe: 0.7 mg (1.25 mg)
- Manganese: 1.6 mg (3.5 mg)
- Fluoride: 130 mcg (3800 mcg)
- Iodide: 13 mcg (200 mcg)
ʻO ka ʻaila pīkī
Hiki ke loaʻa mai ka ʻaila pīkī mai ka pīkī. Manaʻo ʻia ʻo ia he ʻaila palai maikaʻi no ka mea he kiʻekiʻe kona wahi uahi ma muli o kona kiʻekiʻe o ka monounsaturated a saturated fatty acids a no laila hiki ke hoʻomehana ʻia me ka nele o ka maikaʻi. Eia nō naʻe, pili wale kēia i ka ʻaila pīkī i hoʻomaʻemaʻe ʻia (kahi uahi 230 degere).
Inā hoʻohana ʻoe i ka ʻaila pīkī ʻole, ʻo ia hoʻi, ʻo kona wahi uahi he 160 degere wale nō. No ka mea, loaʻa i nā aila maoli ka nui o nā mea i hui pū ʻia (huaʻai, polyphenols) e "puhi" koke. I ka wā e kālua ʻia ai, hiki koke i ka 200 degere. No laila, kūpono wale ka ʻaila pīnī maoli no ka hoʻomehana mālie a i ʻole ka palai mālie, akā ʻoi aku ka ʻono a ʻoi aku ka maikaʻi.
ʻO ka ʻaila momona o ka ʻaila pīkī
Loaʻa i ka ʻaila pīkī ke ʻano o ka fatty acid profile:
- Nā ʻakika momona momona: 18.1 g
- Monounsaturated Fatty Acids: 48.4 g
- Polyunsaturated fatty acids: 28.4 g (he 25.7 g omega-6 fatty acids a me 0.7 g omega-3 fatty acids)
- Lakiō Omega-6-Omega-3: 36:1
ʻAʻole pilikia ka momona momona i ka pīkī
ʻO ka hapa o nā ʻakika momona saturated i loko o ka pīkī a i ʻole ka ʻaila pīnī i wehewehe ʻia he kiʻekiʻe. Mai hopohopo naʻe, no ka mea, he inoa maikaʻi ʻole nā momona saturated (e hoʻonui ana i ka pilikia o ka maʻi cardiovascular), e like me kā mākou i kākau ai i kā mākou ʻatikala ʻAʻole nā momona momona ke kumu o ke atherosclerosis. No laila i ka pīkī z. Loaʻa iā lākou, no ka laʻana, ka waikawa behenic (1.3 g) a me ka waikawa myristic (0.2 g), ʻo ia mau mea ʻelua he mau momona momona i manaʻo ʻia e hoʻolōʻihi i ke ola, e like me kā mākou wehewehe ʻana ma ka loulou mua.
ʻAʻole hoʻoholo ke kiʻekiʻe o ka waiwai HDL!
ʻO ka maʻiʻo o ka palmitic acid (5.1 g), he ʻakika momona hoʻi, he kiʻekiʻe loa i ka momona pīkī. Ua hōʻike ʻia kahi haʻawina mai 2021 ʻoiai ʻaʻole hiki i ka palmitic acid - e like me ka stearic acid - hoʻonui i ka HDL cholesterol (manaʻo ʻia ʻo HDL ʻo ka cholesterol maikaʻi), ua ʻike ʻia ʻaʻole koʻikoʻi ka waiwai HDL, akā ma ka hiki o ka HDL e hoʻomaʻemaʻe. cholesterol mai nā macrophages. (Ke hōʻike nei nā macrophages waiwai nui o Cholesterol i ka hapa nui o nā waihona ma nā paia o ke kīʻaha koko i hana ʻia i arteriosclerosis). ʻAʻole i hoʻopilikia maikaʻi ʻia ka waiwai o kēia hiki HDL e kekahi o nā mea momona momona ʻelua i ka haʻawina i ʻōlelo ʻia.
Wahi a kekahi noiʻi ʻana mai ka makahiki 2004, ʻaʻole paha he nīnau no ka nui o ka ʻakika momona hoʻokahi āu e ʻai ai, akā ʻo nā mea momona ʻē aʻe āu e ʻai ai, ʻo ia hoʻi ka ratio o ka momona momona o nā ʻakika momona a pau i hoʻopili ʻia kekahi i kekahi. .
E laʻa, ʻo ka hoʻohui ʻana i kahi momona polyunsaturated liʻiliʻi i kahi meaʻai kiʻekiʻe i ka momona momona hiki ke hoʻopau i ka hopena maikaʻi ʻole o ka momona momona ma nā pae LDL cholesterol.
A no ka mea ʻaʻole i loaʻa i ka pīkī wale ka momona momona akā he hapa nui o ka momona polyunsaturated, ʻo ia ke kumu e loaʻa ai ka hopena maikaʻi o ka pīni i nā pae lipid koko.
