ʻO PIGEON PEAS: 10 MAU PONO OLAKINO, WAIWAI WAIWAI & MEAʻAI - PAMPEREDPEOPLENY.COM

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Pono Nānā

Mai Miss

Ka home Ola Meaʻai kūpono Nutr oi-Amritha K Na Amritha K. ma Kēkēmapa 9, 2018

ʻO kahi legume perennial, pigeon peas i kapa ʻia ʻepekema e like me Cajanus cajan. Kāhea ʻia nā pī piʻo he gram ʻulaʻula a ʻo ia kekahi i waena o nā peas pono loa ^[1] i ka ʻohana legume. Hoʻohana maʻamau ia i nā kuke ʻĀnia a me Indonesia. ʻO nā legume liʻiliʻi a me ka oval e hele mai i nā kala like ʻole e like me ka melemele, brown a pēlā aku. Hoʻohana ʻia nā pī pi no nā kumu like ʻole e like me ka makani i ka ʻai, kahi hua canopy a i ʻole nā meaʻai no nā holoholona.

ʻO ke pī nūnū kahi kumu maikaʻi o ka protein ke hoʻohālikelike ʻia i nā legume ʻē aʻe i loko o ka ʻohana. He koho olakino ia o ka meaʻai, e noʻonoʻo nei i kāna ʻike momona momona a me nā kiʻekiʻe o ka fiber a me ka mineral. ʻO ka hoʻonui nui ʻana o ka pi piʻo ^[elua] i ke kahua o nā poʻe ʻike olakino ma muli o ka hana nui a ka pī pī i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa. ʻO ka ʻono kupaianaha o ka legume kekahi kumu i hāʻawi i kona nui.

ʻO ka hui like ʻana o nā minelala, nā wikamina, ka puluniu meaʻai, nā antioxidants a me nā mea ʻē aʻe i hiki ke loaʻa ka pōmaikaʻi i kou lauoho, ka metabolism a me ka puʻuwai. E ʻike hou e pili ana i nā pono olakino a me nā mea maikaʻi o ka legume kamahaʻo, nā pi piʻo.

ʻO ka waiwai kūpono o nā pī pi

ʻO ka ʻike ikehu ma 100 mau huna ^[3] o ka pi piʻo 343 kcal. Loaʻa iā lākou ka ʻike minuke o pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), a me thiamine (0.643 milligrams).

100 gram o ka pi piʻo i loko o kahi

62.78 karamu i nā haʻamako
21.70 gram protein
1,49 gram ka nui o ka momona
15 gram ʻai puluniu
456 micrograms folates
2.965 milligrams niacin
17 milligrams sodium
1392 milligrams potassium
130 milligrams calcium
1.057 micrograms keleawe
5.23 milligrams hao
183 milligrams makanekiuma
1.791 milligrams manganese
367 milligrams pākuʻi
8.2 micrograms selenium
2.76 milligrams zinc.

Nā Pōmaikaʻi Ola o nā Pigeon Peas

Kahi kumu maikaʻi loa o ka protein a me nā minelala, hiki ke ʻike ʻia nā legume ma ke ʻano he meaʻai olakino hope loa. Hoʻopuni ʻia ia o nā ʻano pono like ʻole o ke olakino.

1. Pale i ka anemia

ʻO ka mea folate kiʻekiʻe i nā legume ^[4] hana ia i mea hoʻohui kikowaena e pale i ka hoʻomaka ʻana o ka anemia. ʻAʻohe o kou kino i ka nui kūpono o ka folate e koi ʻia ai no kou kino. ʻO ka hemahema o ka ʻike folate i kou kino ke kumu o ka anemia, i hiki ke lanakila ʻia me ka hoʻohui ʻia ʻana o nā pi piʻo i kāu papaʻai i kēlā me kēia lā. Hiki i ke kīʻaha hoʻokahi o nā pī nūnū i kēlā me kēia lā ke kōkua iā ʻoe mai ka hoʻomaka ʻana o ka anemia.

2. Kōkua i ka pohō kaumaha

ʻO ka pōmaikaʻi nui loa o ka pi piʻo kona haʻahaʻa-calorie nui, nā momona momona a me ka cholesterol. ʻO ka ʻai o ka fiber dietary i nā legume ^[5] mālama i ka ʻōpū piha no kahi manawa ʻoi aku ka lōʻihi, e hōʻalo nei i ka pono e ʻai mau a meaʻai māmā paha. ʻO ka mea momona, a me ka ʻike o ka fiber dietary i ka legume, hāʻawi i kahi hana ʻoi aku ka maikaʻi o kāu metabolism a kāohi i ka loaʻa pono ʻole o ke kaupaona.

3. Hoʻonui i ka ikehu

ʻO nā pī piʻo kahi kumu maikaʻi o ka huaʻai B, a me riboflavin a me ka niacin. Kōkua kēia mau ʻāpana i ka hoʻomaikaʻi ʻana i kāu kāhuhu ^[6] metabolism a pale i ka mālama kūpono ʻole o ka momona, no laila e hoʻonui maoli i kāu mau ikehu. Hoʻonui ka pī piʻo i kāu pae ikehu me ka ʻole o ka loaʻa ʻana o kekahi kaumaha a i ʻole ka hoʻomohala momona.

4. Hoʻoemi i ka pehu

Hoʻopuni ʻia nā legume o nā anti-inflammatory waiwai e kōkua i ka hōʻemi ʻana i ka pehu ʻana a me nā pilikia ʻē aʻe. ʻO nā mea i hoʻohui ʻia i nā pī nūnū e hana ma ke ʻano he anti-inflammatory agents a hoʻoliʻiliʻi i kekahi mumū ^[7] aiʻole nā huehue i kou kino. Hoʻohana ʻia ia ma ke ʻano he hōʻoluʻolu wikiwiki, ma muli o ka wikiwiki o ka pi kukuna e hōʻemi ai i nā pae o ka lī.

5. Hoʻonui i ka ulu a me ka ulu ʻana

ʻO ka protein, ka paukū kūkulu o kou kino holoʻokoʻa, koʻikoʻi no ka hoʻomohala a me ka ulu ʻana. ʻO ke kiʻekiʻe o ka protein i loko o ka nū nūnū kōkua i ka hoʻokumu ʻana ^[8] o nā hunaola, nāʻaʻaʻa, nā mākala a me nā iwi. Kōkua pū ka ʻike protein i ka hoʻomaikaʻi ʻana i ka hana hoʻōla maʻamau o kou kino, ma ke kōkua ʻana me ka hana hou ʻana o nā pūnaewele.

6. E kaulike i ke kahe o ke koko

ʻO ka nui o ka potassium o ka pī nūnū e kōkua i ka mālama ʻana i nā pae o ke koko. Hana ka potassium ma ke ʻano he vasodilator, ʻo ia hoʻi, hoʻoliʻiliʻi ia i nā wahi āpau i nā kīʻaha koko a hoʻēmi i kou kaomi koko. ʻO ka ʻai mau ʻana i nā pi piʻo ke kōkua i ka hoʻomaʻemaʻe i nā kīʻaha koko ^[9] blockages, a no laila he mea maikaʻi loa no nā poʻe e ʻehaʻeha nei ^[10] mai hypertension a i ʻole kekahi maʻi maʻi maʻi maʻi.

7. Hoʻonui i ka ʻōnaehana pale

Ua lohe mākou āpau ʻo ka hapa nui o nā legume, i ka hoʻohālikelike ʻana i nā mea kuke, ʻoi aku ka maikaʻi o kou olakino ^{[umikumākahi]} a kou kino ke pau ka maka. Pili ka manaʻo i ka pī nūnū pū kekahi no ka mea ʻoi aku ka nui o nā mea momona a nā legume maka ma mua o nā mea i hoʻomoʻa ʻia. Hiki i ka ʻai ʻana i nā legume maka ke kōkua iā ʻoe e loaʻa i ka wikamina C, hiki ke hoʻēmi ʻia e 25% inā kuke ʻia. E kiʻi i nā huaola āpau mai ka legume e hoʻomaikaʻi i kāu ʻōnaehana pale, hoʻopau maka ia.

Hoʻomaikaʻi ka Wikamina C i kou ʻōnaehana pale ma ka hoʻoulu ʻana i ka hana o nā keokeo keʻokeʻo a hana ma ke ʻano he antioxidant. No laila, hoʻohui ʻia o ka legume ^[12] i kāu papaʻai hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino laulā a me ka pale ʻana.

8. Hoʻonui i ke olakino puʻuwai

ʻO ka haʻahaʻa kolesterol, a me ka potassium kiʻekiʻe a me nā ʻike i loko o ka legume ke hana nui i ka hoʻomaikaʻi ʻana i ke olakino o kou puʻuwai. Ka pae haʻahaʻa o LDL ^[13] Hāʻawi ka cholesterol i nā pī nūnū i nā huaora pili me ka ʻole o ke kaulike a me ka hoʻomohala ʻana i ka momona momona. ʻO ka ʻikepili potassium i ka legume e hōʻemi i kou kaomi koko a hoʻohaʻahaʻa i nā manawa o kēlā me kēia kānana. Pēlā nō, kōkua ka fiber dietary i ka mālama ^[14] ke kaulike o ke kōkōkō a pale i ka hoʻomaka ʻana o atherosclerosis.

9. Hoʻonui i ke olakino digestive

ʻO ka lako waiwai o ka fiber dietary i nā pī nūnū e lilo i kikowaena nui e hoʻomaikaʻi ai i kou olakino digestive. Hoʻonui ka ʻike fiber ^{[umikumālima]} ka omo momona a me ke kaʻina hana hoʻoheheʻe ma o ka hoʻohui ʻana i ka nui i ka pahu, a hoʻēmi i nā kumu o ke kanana a i ʻole ka pehu. ʻO ke kumu o ka fiber ke kuleana no ka maʻalahi o ka neʻe ʻana o ka ʻōpū. Hiki i ka ʻai mau ʻana o nā pi nūnū ke hoʻēmi i ka palahī, ka ʻōpū ʻana, ka paʻa paʻa ʻana, a me ka cramping.

10. Māmā i nā maʻi menstrual

ʻO ka ʻili o ka fiber i nā pī nūnū he mea maikaʻi ia i nā ʻano hanana like ʻole. ʻO kekahi o nā hana nui ʻē aʻe e hoʻokani ai ia i ka hoʻoluʻu ʻana i ka menstrual ^[16] nā maʻi ʻO ka ʻai ʻana i nā pī nūnū i ka wā o ka menstruation hiki ke kōkua i ka hōʻemi ʻana i ka cramp a me ka hopena ^[17] ʻeha.

nā ʻano hua me nā kiʻi

Nā ʻōlelo aʻoaʻo

ʻAʻole ʻike ʻia nā hopena maikaʻi ʻole e hopena ʻia e ka legume maikaʻi loa. Eia nō naʻe, ua hōʻike ʻia kekahi mau hihia o nā maʻi āpau i hoʻokumu ʻia e nā mea i ka legume. Inā ʻike ʻoe he maʻi āpau i ka legume, e nīnau i ke kauka.

ʻO kekahi ʻaoʻao ʻē aʻe ka hopena o ka flatulence.

Pehea e hoʻopau ai i nā pī pi

ʻOi aku ka maikaʻi o nā legume ke hoʻopau ʻia ia a maka.

ʻOi aku ka maikaʻi o ka pī piʻo puaʻa no kou olakino.

Hiki iā ʻoe ke kuke i nā pī nūnū - ma ka hoʻolapalapa ʻana i ka legume wale nō a i ʻole ka hoʻohui ʻana me nā mea kanu ʻē aʻe a i ʻole nā mea āu e koho ai

Mea ʻai olakino

ʻO ka moa me ka laiki a me nā pi piʻo

Nā Pono

1/2 kīʻaha basmati maloʻo
2 mau kī nūnū, ninini
ʻO ka 1/2 puʻupuʻu coriander, ʻokiʻoki
4 lime
ʻO nā umauma moa ʻili ʻole a wili ʻole hoʻi, hoʻoneʻe ʻia ka momona i ʻike ʻia
1 paʻakai ka paʻakai
1 punetēpō hou i ka pepaʻeleʻele

Kuhikuhi

I loko o ka ipu hao, e hoʻomoʻi i ka laiki, ka wai, a me ka paʻakai frac12 teaspoon.
E hoʻolapalapa i kahi wela nui.
E hoʻemi i ka wela i haʻahaʻa, e uhi pono, a ʻūlū no 20 mau minuke.
Wehe i ka wela.
E hoʻoulu i nā pīni a me nā lau koriana a uhi i mea e mahana ai.

No ka moa

E kaomi i nā lime ʻokiʻoki i ke koena i koe i loko o nā ʻeke no ka lawelawe ʻana.

Me ka hoʻohana ʻana i ka pahi ʻoi, ʻokiʻoki i 3 a i ʻole 4 mau kuʻi ʻaoʻao i ka ʻaoʻao ʻili o kēlā me kēia umauma moa.

E kau i ka moa ma ka ipu i hoʻomākaukau ʻia a moa iā 4-6 iniha mai ke kumu wela, ma kahi o 5 mau minuke ma kēlā me kēia ʻaoʻao.

Kāwili

Hoʻopili i ka laiki ma luna o kahi pā mahana mahana a luna me ka moa.

E lawelawe wela me nā lime lime a me ka broccoli mahu.

Nānā i nā ʻatikala

[1]Morton, J. F. (1976). ʻO ka pī nūnū (Cajanus cajan Millsp.): Kahi legum tropical tropical bush legume. ʻO HortS Science, 11 (1), 11-19.
[elua]Uchegbu, N. N., & Ishiwu, C. N. (2016). ʻO Germine Pigeon Pea (Cajanus cajan): kahi papaʻai no ka hoʻohaʻahaʻa ʻana i ke koʻikoʻi oxidative a me ka hyperglycemia. ʻEpekema meaʻai & meaʻai, 4 (5), 772-777.
[3]USDA. (2016). Pigeon peas (Cajanus cajun), maka, USDA National Nutrient Database.
[4]Singh, N. P., & Pratap, A. (2016). Nā legume meaʻai no ka palekana palekana a me nā pono olakino. I Biofortification o nā mea ʻai (pp. 41-50). ʻO Springer, New Delhi.
[5]Ofuya, Z. M., & Akhidue, V. (2005). Ke kuleana o nā lāʻau i loko o nā meaʻai a kanaka: he loiloi. Ka Nūpepa o ka ʻepekema ʻepekema a me ka mālama ʻana i ke kaiapuni, 9 (3), 99-104.
[6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Nā hua cajan cajanus cajanus e like me nā mea hoʻohui i nā huahana pasta: Nine, biological a me ka loiloi sensory. Ke kemika meaʻai, 101 (1), 202-211.
[7]Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Nā hopena Antioxidant a me anti-inflammatory o ka nū nū (Cajanus cajan L.) i nā extract ma hydrogen peroxide-a me lipopolysaccharide i mālama ʻia ʻo RAW264. 7 macrophages. Meaʻai & hana, 3 (12), 1294-1301.
[8]Singh, U., & Eggum, B. O. (1984). Nā kumu e hoʻopili ana i ka maikaʻi o ka protein o ka pigeonpea (Cajanus cajan L.). Nā mea kanu mea kanu no ke kino kanaka, 34 (4), 273-283.
[9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). ʻO ka lawe ʻana o ka potassium i kēlā me kēia lā a me ka lakio sodium-to-potassium i ka hoʻoliʻiliʻi o ke kahe o ke koko: kahi meta-analysis o nā hoʻokolohua hoʻokolohua kaulike ʻole ʻia. Ka Nūpepa o ke kiʻekiʻe kiʻekiʻe, 33 (8), 1509-1520.
[10]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Nā papaʻai Vegetarian a me ke kahe o ke koko: kahi meta-analysis. JAMA lāʻau i loko, 174 (4), 577-587.
[umikumākahi]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). ʻO ka loiloi lāʻau o ka lawe ʻana o Cajanus cajan (Ciklavit®) i ka maʻi anemia ʻona maʻi. Ka Nūpepa o nā Pediatrics Tropical, 51 (4), 200-205.
[12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Expression of hemagglutinin protein of Rinderpest virus in transgenic pigeon pea [Cajanus cajan (L.) Millsp.] Mea kanu. Nā Pūnaewele Pūnaewele Plant, 21 (7), 651-658.
[13]Pereira, M. A., O'reilly, E., AugUSTson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). ʻO ka fiber a me ka makaʻu o ka maʻi puʻuwai coronary: kahi hōʻuluʻulu manaʻo o nā cohort haʻawina. Pūnaewele o ka lāʻau kūloko, 164 (4), 370-376.
[14]Farvid, M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). ʻO ka ʻai linoleic acid a me ka makaʻu o ka maʻi puʻuwau coronary: kahi ʻōnaehana loiloi a me nā meta-analysis o nā noi cohort prospective. Kaapuni, CIRCULATIONAHA-114.
[umikumālima]Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Nutritional haku mele 'ana a me ka antinutritional waiwai o ka maize ogi cofermented me ka nunu pi. ʻEpekema meaʻai & meaʻai, 6 (2), 424-439.
[16]Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Nā hana biological a me nā pono lāʻau o Cajanus cajan (L) Millsp. Ka nūpepa o ka ʻenehana kālaihana holomua & noiʻi, 2 (4), 207.
[17]Zu, Y. G., Liu, X. L., Fu, Y. J., Wu, N., Kong, Y., & Wink, M. (2010). ʻO ka hoʻohui kemika o nā SFE-CO2 nā mea unuhi mai Cajanus cajan (L.) Huth a me kā lākou antimicrobial hana in vitro a me in vivo ʻO Phytomedicine, 17 (14), 1095-1101.