FAʻAMANUIAGA MO LE SOIFUA MALOLOINA OFOOFOGIA O LE 'AI TELE O FAʻI - PAMPEREDPEOPLENY.COM

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Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Mati 22, 2019

Paʻu ilaila uliuli | Penefiti soifua maloloina | Lelei tele o le matua pula Boldsky

Faʻi e sili ona fiafia iai le nuʻu, peitaʻi, atonu e leai se faʻi soʻo. E tofu uma a tatou ma le tasi taimi (faʻalua pe sili atu!) Faʻagaloina faʻi i le umukuka, ae vaʻaia togitogi uliuli i latou uma i ni aso mulimuli ane. O tagata uma e vave ona tiaʻi ese nei lanu uliuli, pisipisi lapoʻa ona ua leiloa le lanu fou ma le tino ma ua avea ma soʻoga ma pipii. ^[1] .

O le taimi lava e matua tele ai le faʻi, ona suia ai lea o mea aoga Ae, e le o lona uiga o le fualaʻau ua leiloa lona aoga lelei meaʻai. Tusa lava pe o le a lona matua, o le fualaʻau o loʻo aoga tele mo lou tino, lea e lagolagoina e le Cornell University College of Human Ecology ^[lua] .

Mauʻoa i potasiuma, manganese, alava, apamemea, vitamini C, vitamini B6 ma biotin, o le fualaʻau mafai ona fesoasoani puipuia le foma, kanesa, maualuga toto maualuga, suka ^[3] . Ma o ituaiga uma ia e talafeagai i se lapoʻa foʻi. Ma, o le isi taimi e te maua ai enaena lanu i luga o fualaʻau, aua le tiaʻi ese! Aisea? Faitau muamua.

Faʻamatalaga paleni O Faʻi lapoa

E ui lava e le tutusa le aofaʻiga o meaʻai e pei o le faʻi pula, e matua lelei lava le lelei o le faʻi. O meaʻai faʻafaigata i totonu o le faʻi pe a oʻo ina matua tele suiga mai le masoa i suka faigofie. E tumau pea le aofaʻi o kalori, ma vitamini e mafai ona fofo i le vai, pei o le vaitamini C, folic acid ma le tiiamine, e tau faʻaititia. ^[4] .

Faʻamanuiaga ole Soifua Maloloina O Le Faʻi Sili

Faʻatauaina o le sili ona atoatoa meaai a le lalolagi, faʻi ua tumu i vitamini ma niuterene. O le faʻi lapoʻa e maua ai tone o meaʻai e manaʻomia e le tino mo le faʻagaioiga lelei.

1. Puipuia le faaleagaina o sela

Mauʻoa i antioxidants, 'ai le sili atu lapo fesoasoani fesoasoani i le tolopoina o le faʻaleagaina o sela mafua mai i totonu afaina ma sela tetele. E fesoasoani lea i le tuʻuina i lalo o aʻafiaga o faʻamaʻi ^[5] .

2. Faʻaititia le toto

O faʻi lapopoʻa e maualuga i le potassium ma e maualalo le sodium. O le taumafaina i taimi uma e mafai ona fesoasoani i le faʻatonutonuina o le tafe lelei o le toto ma le faʻamamāina o ni poloka i alatoto. Ole fesoasoani lea e puipuia ai faʻateʻa ma faʻamaʻi fatu, ona o le lelei o lau faʻagaioiga ^[6] .

3. Faʻamaloloina le tiga o le fatu

O le fua e galue o se antacid pe a oʻo ina matua. O fualaʻau enaena-e ufiufi fualaʻau fesoasoani faʻamalieina le itaitagofie ma maua ai le mapusaga ^[7] .

4. Puipuia le anemia

Mauʻoa i le uʻamea, o le 'ai tele o faʻi e mafai ona fesoasoani e faʻateleina ai le maualuga o lou toto. O se tasi lea o vaifofo sili ona lelei mo le togafitia o le toto ^[8] .

5. Faʻamalosia le malosi

O le maualuga gaʻo o le gaʻo ma le suka i totonu o faʻi soʻoa galue o se faʻamalosia malosiaga masani ^[9] . O le 'aiina o faʻi soʻona matua e mafai ona maua ai e oe le lava le malosi mo le 90-minute umi toleniga. Lagona maualalo? Uʻu se tasi pe lua faʻi soʻo.

6. Puipuia kanesa

O se tasi aoga taua na ofoina mai e le lapopoʻa o le faʻi o lona tomai e faʻafetaui le kanesa. O pogisa o loʻo aliali mai luga o le paʻu faʻi pe a oʻo ina matua na tupu ai le Tumor Necrosis Factor (TNF), o se vailaʻau e mafai ona fasiotia ai sela papala ma le le masani ai. ^[10] .

7. Faʻaleleia le soifua maloloina o le fatu

E pei ona taʻua i luga, o le tele o faʻi e tamaoaiga i le potassium ma maualalo i le sodium, lea e mafai ona aoga mo le puleaina o le maualuga o lou toto. O le alava mea i totonu o le fualaʻau fesoasoani i le faʻaititia o le lamatiaga o fatu fatu, ma le 'apamemea ma uʻamea mea fesoasoani faʻaleleia atili faʻapea foi ona tausisia le toto faitau ma hemoglobin maualuga ^{[sefulu ma le tasi]} .

8. Pulea papala

Faʻi o le tasi fualaʻau sili ona aoga fualaʻau ma naʻo le fualaʻau e toʻatasi le tagata ma papala mafai ona 'ai e aunoa ma le popole e uiga i soʻo se aʻafiaga. O le vaivai foliga o le faʻi, peleue lou manava ufiufi ma puipuia acid mai le faʻatupuina o papala ^[12] .

9. Faʻaitiitia le papala

Mauʻoa i alava, ova lapopoʻa o le tali sili lea mo le mauaina o le mapusaga mai le papala. Latou te faʻatonutonuina lou manava gaioiga, faʻafaigofie ai mo le otaota ona o ese mai lau tino ^[13] . Latou te faʻaleleia atili foʻi lou faʻaluina o meaai.

10. Faʻatapulaʻa faʻailoga a le PMS

O le vaitamini B6 i le fualaʻau e aoga tele ile togafitia o faʻailoga a le PMS. O suʻesuʻega eseese ua faʻaalia ai le aʻafiaga o le vaitamini B6 i le faʻaititia o faʻailoga o le premenstrual syndrome ^[14] .

11. Fofoina le faanoanoa

O le maualuga o le tryptophan i lapoʻa lapopoʻa ua liua i le serotonin i le taumafaina. O le serotonin, i le isi itu, e fesoasoani ia te oe ia lagona lelei ma faʻamaluluina lou neula, ma sisii i luga lou lagona ma tausisi i se paleni lelei lagona paleni ^{[sefulu ma le lima]} .

Recipe maloloina mo le soona gafa

1. Faia lelei ole veli ole oatmeal

Vaega ^[16]

& frac14 ipu omo
& frac34 ipu susu
1 sipuni pata pinati maualalo gaʻo
1 faʻi lapoʻa, 'otiʻoti i ni fasimea
4-5 aisa

Faʻasinoga

Faʻaopopo iai le polesi, susu, pata pinati, faʻi ova, ma pusa aisa e palu.
Faafefiloi pe a ma le 1 minute seʻia sologa lelei.

2. Muffini sukalati faʻi Paleo

Vaega

1 ipu zucchini saluina (mai le 1 feololo zucchini)
& frac12 ipu faʻafefeteina faʻi (mai le 1 feololo lapoʻa)
& frac34 ipu pata gaʻoa gofie
& frac14 ipu sua mama maple
2 fuamoa
1 sipuni tiina vanilla upu mai i fafo
& frac12 ipu falaoa popo
1 sipuni tiina vai fefete
& frac14 sipuni ti masima

Faʻasinoga

Fufulu le ogaumu i le 350 ° F.
Oomi le zucchini o loʻo susu i se solo pepa.
I totonu o se pesini lapoʻa, faʻaopopo le zucchini, faʻi, pata suauʻu suauʻu maualalo, gaʻo maple, fuamoa ma le vanila.
Faafefiloi seʻia oo ina sologa lelei ma fealofani lelei.
Sosoo ai, faʻaopopo le popo falaoamata, tao tao ma masima.
Faʻafefiloi seʻia tuʻufaʻatasia.
Tao mo le 22-27 minute pe seʻi sau le nifo i fafo mama ma le pito i luga o le muffins e na o sina auro enaena.

3. Chia, quinoa ma banana granola faʻamau

Vaega

1 ipu gluten-leai se taʻavale solo
& frac12 ipu quinoa leʻi faʻamamaina teuina
2 sipuni chia fatu
& frac14 sipuni ti masima
1 sipuni ti sinamoni
2 faʻi lapopoʻa, palu
& frac12 sipuni tiina vanila
& frac14 ipu feʻaveaʻiina almonds
& frac14 ipu tipiina pecans
⅓ ipu o fualaʻau mamago
& frac14 ipu masani, maualalo gaʻo le pulu sukamoni pata
2 sipuni meli

Faʻasinoga

Fufulu le ogaumu i le 350 ° F.
Fafaʻo le apa tao i pepa paʻu e puipuia ai pa mai le pipiʻi.
I totonu o se pesini, tuʻu faʻatasi oats, quinoa e leʻi vela, chia fatu, masima ma le kinamoni.
Fofo i totonu le faʻi palu ma le vanila.
Faʻaopopo i sekati, pecans ma fualaʻau mamago.
Tuʻu se tamai ulo i luga o le vevela maualalo.
Faʻaopopo i le pata almond maualalo gaʻo ma le meli ma faʻagaeʻe seʻi mafanafana ma faʻamamaina le pata almond.
Faʻaopopo i totonu o le granola pa palu seʻia maeʻa lelei tuʻufaʻatasia.
Liligi i totonu o apa tanu ma oomi i lalo mausali i lima poʻo se fua.
Tao mo le 25 minute pe seʻi faʻasolo lanu enaena auro.
Faʻataga ia faʻamaeʻa atoatoa ae leʻi tipiina i pa.

Aʻafiaga Aoga O Le Faʻatele Ona Faʻi

Ona o le maualuga o le suka i totonu, e le fautuaina le lapoʻa o le faʻi mo tagata mamaʻi suka ^[17] .

Vaʻai Tusitusiga Faʻasino

[1]Adeyemi, O. S., & Oladiji, A. T. (2009). Suiga tuʻufaʻatasi i faʻi (Musa ssp.) Fualaʻau a o matua. Tusi a Aferika o le Biotechnology, 8 (5).
[lua]Hammond, J. B., Egg, R., Diggins, D., & Coble, C. G. (1996). Ava malosi mai faʻi. Tekinolosi Bioresource, 56 (1), 125-130.
[3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Fetuunaiga o suka ma suka i le taimi e matua ai le togavao ma le faʻi. Tusi o le Saienisi o Meaʻai ma Faʻatoʻaga, 32 (10), 1021-1026.
[4]Lyte, M. (1997). Faʻaosoina o le gram-le faʻamaʻi siama tuputupu ae e neurochemical o loʻo i ai faʻi (Musa x paradisiaca) otoʻotoga. Tusi tusitusia a le FEMS microbiology, 154 (2), 245-250.
[5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). O le matafaioi ma le faʻagaioiga o gaioiga a le UV-C hormesis i le faʻaititia o le cellular oxidative stress ma le afaina o le manuʻa o le fua o le faʻi. Tusi o mea tau suʻesuʻega faavaomalo, 18 (2).
[6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Faʻaaoga masani ma vailaʻau faʻaaogaina ole faʻi. Tusi o Talaʻaga ma Fomaʻi Faʻatonu, 1 (3), 51-63.
[7]Koufman, J., & Stern, J. (2012). Faʻapaʻu acid: o le reflux meaʻai kuka & fofo. Simona ma Schuster.
[8]Brown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). O loʻo iai nei taʻiala mo meaʻai mo Crohn's disease ma ulcerative colitis. Tomai iloiloina o gastroenterology & hepatology, 5 (3), 411-425.
[9]Aso Faraile, F. F. Category Archives: faʻi.
[10]Luckow, T., & Delahunty, C. (2004). Taliaina e tagata faʻatau le moli moli o loʻo iai mea aoga. Food Research International, 37 (8), 805-814.
[sefulu ma le tasi]Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Faʻi, mea masani mo le gaosiaina o meaʻai gaosi. Faiga masani i Meaʻai Saienisi & Tekonolosi, 20 (2), 78-91.
[12]Vosloo, M. C. (2005). O mea taua e afaina ai le faʻafefeteina o glycemic carbohydrates ma le tali ole kulukose ile toto. Tusi o le faasaienisi a tagata faatau, 33 (1).
[13]Vu, H. T., Scarlett, C. J., & Vuong, Q. V. (2018). Phenolic compound i totonu ole faʻi ma latou ono faʻaaogaina: o se toe iloiloga. Tusi o Meaʻai mo Meaʻai, 40, 238-248.
[14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). O vailaʻau vailaʻau ma tali glycemic i ituaiga faʻi. Tusi faʻavaomalo o meaʻai faasaienisi ma meaʻai, 62 (4), 307-309.
[sefulu ma le lima]Soto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Suʻesuʻe faʻapitoa ma le glycemic index o se meaʻai na atiaʻe ma le falaoamata mai le atoa (pulp ma le paʻu) ova lapoʻa (Musa cavendishii) tiaʻi. LWT, 92, 569-575.
[16]Hunt, J. (2018, Ian 18). 13 Suʻega Maloloina e Faʻaaoga ai Faʻavaʻa Faʻi [Blog post]. Toe aumai mai http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
[17]Toeaina, C. (2004). Ayurveda mo le maʻisuka mellitus: o se toe iloiloga o tusitusiga biomedical. Suʻega togafitiga ile soifua maloloina ma vailaʻau, 10 (1), 44-95.