13 Nā Pōmaikaʻi Ola Loa Loa ʻole o nā Piʻi Piʻi (Rajma)

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ʻIke ʻia nā pīni kidney e like me rajma ma India. Hāʻawi ʻia kēia pīni me ka laiki mahu wela i kapa ʻia ʻo rajma chawal kahi punahele punahele i waena o nā India. Hele mai nā pīni puʻupaʻa me ka nui o nā pono olakino. Kōkua lākou i ka pohō kaumaha, paipai i ke olakino puʻuwai, mālama i nā pae kō kō e haʻi aku i kekahi.

ʻO nā pīni kidney kahi kumu maikaʻi o ka protein a manaʻo ʻia he meaʻai olakino. Eia naʻe, pono e kuke maikaʻi lākou ma mua o ka hoʻohana ʻana hiki ke lilo i mea ʻino i kāu ʻōnaehana inā ʻai maka ʻia ^[1] .

ʻO ka waiwai kūpono o nā pīni kidney (Rajma)

Loaʻa i ka 100 gram o nā pīni kīhāpai ka 333 calories, 337 kcal o ka ikehu a me 11.75 g o ka wai. Aia pū kekahi:

• 22.53 g protein
• 1.06 g huina lipid (momona)
• 61.29 g gākako
• 15.2 g huina dietary fiber
• 2.10 g kō
• 0.154 g huina momona momona
• 0.082 g huina momona momona
• 0.586 g huina wai momona
• 83 mg kalipuna
• 6.69 mg hao
• 138 mg makanekiuma
• 406 mg phosphorous
• 1359 mg potassium
• 12 mg sodium
• 2.79 mg kiniki
• 4.5 mg wikamina C
• 0.608 mg thiamin
• 0.215 mg riboflavin
• 2.110 mg niacin
• 0.397 mg wikamina B6
• 394 µg folate
• 0.21 mg wikamina E
• 5.6 vitaming huaʻai K

Nā pono olakino o nā pīni kidney (Rajma)

1. Nā kōkua i ka pohō kaumaha

Loaʻa i nā pīni kīhāpai ka fiber soluble e lohi ai i ka waiho ʻana o kou ʻōpū, no laila e māʻona ʻoe no ka lōʻihi. Eia kekahi, hoʻonui ka ʻike protein kiʻekiʻe i kou māʻona, a laila kōkua i ka pohō kaumaha.

Wahi a kahi noiʻi i paʻi ʻia i ka Ka Nūpepa o ke Kula Nui ʻAmelika o nā meaʻai, ʻo ka poʻe e ʻai ana i nā piʻa puʻupaʻa liʻiliʻi ka nui o ka momona a ʻoi aku ka liʻiliʻi o ka pūhaka a me ke kaumaha o ke kino. ^[elua] .

2. Kōkua i ka hoʻokumu pūnaewele

Hoʻopiha piha nā pīni kidney i nā amino acid ʻo ia nā hale kūkulu o ka protein. Hana ka protein i ka hapa nui o nā hunaola e kūkulu, hoʻoponopono a kōkua i ka hana o nā kino a me nā kino o ke kino. Kōkua pū lākou i ka hoʻokumu ʻia ʻana o nā moleola hou ma ke kālailai ʻana i ka ʻike kūpuna ma DNA. Eia nō naʻe, e nānā pono ʻaʻole ʻoe e ʻai nui i nā pīni kīhāpai no ka mea ua kau ʻia lākou me kahi protein i kapa ʻia ʻo phaseolin, a he kumu ia e hōʻeha ai i kekahi poʻe a hoʻonui i ka pilikia o ka puʻuwai. ^[3] .

3. Mālama i nā pae kō

Loaʻa i nā pīni kīhāpai nā kāhāhā i kapa ʻia ʻo starch. Hoʻokumu ʻia ka starch i nā wae glucose i kapa ʻia amylose a me amylopectin ^[4] . Loaʻa iā 30 a 40 pākēneka o ka amylose i hiki ʻole ke digestible e like me amylopectin. Lōʻihi kēia hoʻokuʻu ʻana o nā carbs i loko o ke kino i ka manawa lōʻihi e ʻeli a ʻaʻole kumu i ka spike i ke kō kō e hoʻohālikelike ʻia me nā meaʻai starchy ʻē aʻe, e hoʻolilo ana i nā pīni kīhāpai i meaʻai kūpono no nā diabetic. ^[5] .

4. Paipai i ke olakino puʻuwai

E hoʻopau pinepine i nā pīni kīʻaha a ʻaʻole paha ʻoe e make i kahi puʻuwai puʻuwai, hahau a me nā pilikia pili i ka puʻuwai e like me kahi aʻo 2013. ^[6] . Hoʻoiho ia i ka LDL cholesterol a hoʻonui i ka HDL cholesterol ma muli o ke kū o ka ʻike fiber i loko o nā pī. No laila, e hoʻomaka e ʻai i nā pīni e hōʻemi i ka makaʻu o ka maʻi puʻuwau coronary.

5. Hoʻoemi i ka makaʻu o ka maʻi ʻaʻai

ʻO nā pīni hakuʻala he kiʻekiʻe i nā antioxidant i kapa ʻia he polyphenols a loaʻa nā waiwai anti-inflammatory i hōʻike ʻia he hopena maikaʻi i ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi ʻaʻai, wahi a kahi noiʻi. ^[7] . ʻO nā pīni hakuʻala a me nā pīni ʻē aʻe i ka laulā ua manaʻo ʻia he mau mea ʻai hakakā hakakā ʻaʻa a no ka mea hiki iā lākou ke hiki ke hakakā me nā ʻano maʻi ʻaʻai āpau.

6. Kāohi i ka maʻi akepaʻa momona

Hana ʻia ka maʻi maʻi ake momona i ka wā e hōʻiliʻili ʻia ai ka momona i loko o ke ake. Hiki i ka ʻai ʻana o nā pīni kīʻaha ke hoʻonui i ke olakino ate a hoʻohaʻahaʻa i ka makaʻu o ka maʻi momona ma muli o ka nui o ka fiber i hoʻopaʻa i nā waihona neoneo a kipaku iā ia mai ke kino. Eia kekahi, ʻo nā pīni kīhāpai kahi meaʻai momona-momona i piha ka nui o nā huaora e like me ka huaʻai E. ʻIke ʻia kēia huaʻai e hoʻomaikaʻi i ka maʻi momona o ke ake. ^[8] .

7. Hoʻonui i ka digestion a me ke olakino ʻōpū

Maikaʻi anei nā pīni hakuʻala no ka ʻai ʻana? ʻAe, like lākou me ka nui o ka fiber dietary e hāpai ana i ke olakino digestive a mālama i ka ʻōpū o ka ʻōpū. Hoʻoulu ka pīni kidney i ke olakino ʻōpū ma o ka hoʻomaikaʻi ʻana i ka hana o ka ʻōpū o ka ʻōpū a hoʻonui i ka helu o nā bacteria maikaʻi e kōkua i ka pale ʻana i nā maʻi e pili ana i ka ʻōpū. Eia nō naʻe, pale i ka pīpī ʻana i nā pīni kīhāhā no ka mea e kumu lākou i ka palahalaha a me ke kinoea ^[9] .

8. Kōkua i ka hoʻokumu ʻana i nā iwi a me nā niho

Loaʻa i nā pīni kīhāpai ka nui o ka nui o ka phosporous i mea nui i ka hoʻokumu ʻia ʻana o nā iwi a me nā niho. He mea nui nō hoʻi ʻo Phosphorous i ka hoʻohana ʻana o ke kino i nā haʻuki a me nā momona. Kōkua nā pae kiʻekiʻe o ka phosporous i ke kino i ka hoʻohana pono ʻana i nā minelala ʻē aʻe e like me ka hao, zinc, magnesium a me ka calcium ^[10] .

9. Apt no nā makuahine hāpai

Aia i loko o nā pīni kīhāpai ka folate a i ʻole ka waikawa folic, kahi meaola pono e koi ʻia i ka wā hāpai ^{[umikumākahi]} . ʻO ke kumu he kōkua ia e pale i nā kīnā neural tube i ka fetus i ka wā hāpai. ʻAʻole loaʻa ka nui o ka folate i ka wā o ka hāpai ʻana hiki ke kumu i ka nāwaliwali, ka nalo ʻana o ka makemake, ka huhū, a pēlā aku.

10. Mālama i ka ʻili a me ka lauoho i ke olakino

E like me nā pīni kidney i kau ʻia me nā antioxidant, hiki iā lākou ke hakakā kūʻē i ka hopena o nā radical free a hoʻolohi i ka ʻelemakule o nā hunaola. Pale kēia i ka hoʻokumu ʻana o ka wili, a hoʻōla i ka huehue. Ma ka ʻaoʻao ʻē aʻe, ʻo ka pīni kīʻaha e waiwai ana i ka hao, zinc a me ka protein hiki ke kōkua i ka hānai ʻana i kou lauoho a pale i ka nalo ʻana o ka lauoho maikaʻi ʻole a me ka lahilahi. ^[12] .

11. Kaohi i ka hanu kiʻekiʻe

Hiki i nā pīni hakuʻala ke pale i ke kiʻekiʻe o ka hypertension no ka mea loaʻa ka magnesium, potassium, protein a me nā fiber dietary. Kōkua kēia mau meaola āpau i ka mālama ʻana i nā pae kaomi koko maʻamau. Eia kekahi, hoʻonui ka magnesium a me ka potassium i nā aʻa a me nā kīʻaha koko a hōʻoia i ke kahe o ke koko kūpono ma o nā aʻa, a pēlā e maʻamau ai ke kahe o ke koko.

12. Hoʻonui i ka hoʻomanaʻo

ʻO nā pīni kidney kahi kumu waiwai nui o ka huaola B1 (thiamine) e hoʻonui ai i ka hana noʻonoʻo a hoʻomaikaʻi i ka hoʻomanaʻo. Kōkua ʻo Thamine i ka synthesising acetylcholine, kahi neurotransmitter e kōkua i ka hana kūpono o ka lolo a hoʻonui i ka noʻonoʻo. He mea maikaʻi kēia i ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka dementia a me ka maʻi ʻo Alzheimer ^[13] .

13. Kōkua i ka detoxification

ʻO Molybdenum kahi mineral mineral i loaʻa i nā pīni kidney. Hana ia ma ke ʻano he detoxifier kūlohelohe i ka lawe ʻana i nā sulphites mai ke kino. Hiki ke ʻona ka sulphite kiʻekiʻe i loko o ke kino no ka mea hoʻonāukiuki ka maka, ka ʻili a me ka ʻili ^[14] . Eia pū kekahi me ka poʻe āpau i nā sulphites e loaʻa i nā pīni kīhāpai e hoʻolohi i nā ʻōuli o nā maʻi āpau.

Pehea e hoʻohui ai i nā pīni kidney i kāu papaʻai

• E hoʻomoʻi i nā pīni i hoʻolapalapa ʻia i nā soups, nā ʻai, nā ipuahi a me nā pā pasta.
• Hoʻohui pū i nā pīni kīʻaha kuke ʻia me nā pīni ʻē aʻe e hana i kahi salakeke pī kū hoʻokahi.
• Hiki iā ʻoe ke hana i kahi chaat i hana ʻia i nā pīni i hoʻolapalapa ʻia i kāwili ʻia me ka pepa ʻeleʻele, nā ʻōmato a me nā aniani.
• Hiki iā ʻoe ke hana i nā pīni kōpeʻa i kuʻi ʻia me ka mea ʻono no kahi pālahalaha maikaʻi i ka sanwī.

I kēia manawa ua ʻike ʻoe i nā keu pono o nā piʻa hakuʻala, ʻoluʻolu iā lākou i ka paila ʻia, hoʻomoʻa ʻia a moa ʻia hoʻi e loaʻa i kā lākou mau pono olakino kupaianaha.

1. [1]Kumar, S., Verma, A. K., Das, M., Jain, S. K., & Dwivedi, P. D. (2013). ʻO nā pilikia pilikia o ka bean kidney (Phaseolus vulgaris L.) ʻai. Nutr, 29 (6), 821-827.
2. [elua]Papanikolaou, Y., & Fulgoni III, V. L. (2008). Pili ka ʻai ʻana i ka pī me ka nui o ka momona o ka momona, ke kahe o systolic uced, ka paona o ke kino haʻahaʻa, a me ka liʻiliʻi o ka pūhaka i nā mākua: nā hopena mai ka National Health and Nutr Examination Survey 1999-2002 Ka Nūpepa o ke Kula Nui ʻAmelika, 27 (5), 569-576.
3. [3]Virtanen, H. E. K., Voutilainen, S., Koskinen, T. T., Mursu, J., Tuomainen, T.-P., & Virtanen, J. K. (2018). Hoʻokomo ʻia o nā protein protein ʻokoʻa a me ka hopena o ka puʻuwai ʻole i nā kāne. Kaapuni: Hōʻaha Kapu, 11 (6), e004531.
4. [4]ʻO Tharanathan, R.., & Mahadevamma, S. (2003). ʻO nā legume palaoa - kahi waiwai i ka meaʻai kanaka. Nā hana i ka Science Science & Technology, 14 (12), 507-518.
5. [5]Thorne, M. J., Thompson, L. U., & Jenkins, D. J. (1983). Nā kumu e pili ana i ka starch digestibility a me ka pane glycemic me ka kuhikuhi kūikawā i nā legume. ʻO ka American Journal of Clinical Nutr, 38 (3), 481-488.
6. [6]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). ʻO MP21 Abstract: ka hoʻohana ʻana i nā nati a me nā pī a me ka makaʻu o ka maʻi maʻi coronary, stroke, a me diabetes mellitus: kahi loiloi ʻōnaehana a me nā meta-analysis.
7. [7]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Hoʻololi nā hanana Phenolic o nā pīni maʻamau i hoʻoponopono ʻia: kā lākou antioxidant a me nā hopena anti-inflammatory i nā hunaola maʻi ʻaʻai ʻōpū. Ka ʻImi ʻImi ʻImi Meaʻai, 76, 79-85.
8. [8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… Lavine, J. E. (2012). Ka hoʻopili ʻana o ka Vitamin E, ʻUric Acid, a me ka Diet Composition Me nā hiʻohiʻona Histologic o NAFLD Pediatric. Ka Nūpepa o Gastroenterology Pediatric a me Nutr, 54 (1), 90-96.
9. [9]Winham, D. M., & Hutchins, A. M. (2011). ʻIke o ka pālahalaha ʻana mai ka ʻai pi i waena o nā mākua i 3 mau haʻawina hānai. Puke Pai Nutr, 10 (1).
10. [10]Campos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). ʻO ka launa pū ʻana ma waena o ka hao, calcium, phosphorus a me ka magnesium i loko o kaʻiole nele i ka meaola. ʻO ka physiology hoʻomaʻamaʻa, 83 (6), 771-781.
11. [umikumākahi]Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… Decsi, T. (2012). Ka hopena o ka lawe ʻana i ka folate i nā hopena olakino i ka hāpai ʻana: kahi loiloi ʻōnaehana a me nā meta-analysis ma ke kaupaona hānau, kaupaona placenta a me ka lōʻihi o ka hānau ʻana. Palapala Noi Nutr, 11 (1).
12. [12]ʻO Guo, E. L., & Katta, R. (2017). ʻO kaʻai a me ka nalo ʻana o ka lauoho: nā hopena o ka hemahema o ka momona a me ka hoʻohana ʻana o ka supplement. Dermatology practical & conceptual, 7 (1), 1-10.
13. [13]Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Elder, J. (2016). ʻO ka Vitamin B1 (thiamine) a me ka dementia. Nā Annals o ka New York Academy of Science, 1367 (1), 21-30.
14. [14]ʻO Bold, J. (2012). Nā manaʻo no ke kuhi a me ka mālama ʻana i ka ʻike sulphite. Gastroenterology a me ka hepatology mai kahi moe i kahi papa, 5 (1), 3.

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