Mea'ai a le Falemai i tua. Le aofa'i o mea'ai e 'ai e so'o se mea ola. O le upu taumafa o le fa'aogaina lea o taumafa fa'apitoa mo le soifua maloloina po'o le puleaina o le mamafa. O mea'ai e maua ai e tagata le malosi ma mea e mana'omia mo le soifua maloloina. E ala i le taumafaina o meaʻai maloloina eseese, e aofia ai fualaau faisua lelei, fualaau aina, meaʻai atoa, ma aano o manu paʻu, e mafai ai e le tino ona faʻatumu ia lava i polotini manaʻomia, carbohydrates, gaʻo, vitamini, ma minerale e galue lelei.
O le iai o taumafa lelei ose tasi lea o mea e sili ona lelei e puipuia ma pulea ai fa'afitauli eseese o le soifua maloloina, e pei o ituaiga kanesa, ma'i fatu, toto maualuga, ma le ma'isuka ituaiga 2. Dr. Alex Jimenez o loʻo ofoina atu faʻataʻitaʻiga taumafa ma faʻamatalaina le taua o paleni paleni i lenei faasologa o tala. E le gata i lea, o Dr. Jimenez o loʻo faʻamamafaina le auala e mafai ai e se taumafataga lelei tuʻufaʻatasia ma le faʻamalositino faʻaletino ona fesoasoani i tagata taʻitoʻatasi e oʻo atu ma tausia le mamafa o le soifua maloloina, faʻaitiitia le lamatiaga o le atiaʻe o faʻamaʻi faʻamaʻi e pei o le fatu fatu, ma iu ai ina faʻaleleia le soifua maloloina atoa ma le soifua maloloina.
Can knowing the serving size help lower sugar and calories for individuals who enjoy eating dried fruits?
Fualaau aina
Dried fruits, like cranberries, dates, raisins, and prunes, are great because they last a long time and are healthy sources of fiber, minerals, and vitamins. However, dried fruits contain more sugar and calories per serving because they lose volume when dehydrated, allowing more to be consumed. This is why the serving size matters to ensure one does not overeat.
Lautele Auaunaga
Fruits are dried in dehydrators or left in the sun to dehydrate naturally. They are ready once most of the water has disappeared. The loss of water decreases their physical size, which allows individuals to eat more, increasing sugar and calorie intake. For example, around 30 grapes fit in a single measuring cup, but 250 raisins can fill one cup once dehydrated. Nutritional information for fresh and dried fruit.
Thirty raisins have 47 calories and under 10 grams of sugar.
Grapes’ natural sugar content varies, so different types can be subject to nutritional value assessments.
Some fruits, like cranberries, can be very tart, so sugar or fruit juices are added during drying.
Ways to Use
Fresh fruit may be higher in certain vitamins, but mineral and fiber content are retained during drying. Dried fruits are versatile and can be made part of a healthy, balanced diet that can include:
Lightly sweeten oatmeal with a small serving of dried fruits for a hearty and healthy breakfast.
Sala
Toss dark, leafy greens, fresh apple slices, dried cranberries or raisins, and cheeses.
Meaai autu
Use dried fruit as an ingredient in savory entrees.
Protein Bar Substitutes
Raisins, dried blueberries, apple chips, and dried apricots are convenient and last longer than fresh fruit, making them perfect when protein bars are unavailable.
At Injury Medical Chiropractic and Functional Medicine Clinic, our areas of practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols. We focus on what works for you to achieve improvement goals and create an improved body through research methods and total wellness programs.
For individuals practicing a low-carbohydrate eating style or want to try an alternative flour, can incorporating almond flour help in their wellness journey?
Falaoa Almond
Almond flour and almond meal are gluten-free alternatives to wheat products in certain recipes. They are made by grinding almonds and can be bought prepared or made at home with a food processor or grinder. The flour is higher in protein and lower in starch than other gluten-free flour.
Almond Flour and Almond Meal
The flour is made with blanched almonds, meaning the skin has been removed. Almond meal is made with whole or blanched almonds. The consistency for both is more like corn meal than wheat flour. They can usually be used interchangeably, although using the blanched flour will produce a more refined, less grainy result. Superfine almond flour is great for baking cakes but is difficult to make at home. It can be found at grocery stores or ordered online.
Carbohydrates and Calories
A half cup of commercially prepared flour contains about:
The glycemic index of almond flour is less than 1, which means it should have little effect on raising blood glucose levels.
The high glycemic index of whole wheat flour is 71, and rice flour is 98.
Using Almond Flour
It is recommended for making gluten-free quick falaoa recipes, such as gluten-free:
Muffins
falaoa maukeni
Panikeke
Some cake recipes
Individuals are recommended to start with a recipe already adapted for almond flour and then make their own. A cup of wheat flour weighs around 3 ounces, while a cup of almond flour weighs almost 4 ounces. This will make a significant difference in baked goods. The flour is beneficial for adding nutrients to foods.
Meaai Almond
Almond meal can be cooked as polenta or grits such as shrimp and grits.
Cookies can be made gluten-free with almond meal.
Almond meal biscuits can be made, but pay attention to the recipe.
Almond meal can be used to bread fish and other fried foods, but it must be taken care of so as not to burn.
Almond meal is not recommended for breads that require true dough with a developed gluten structure, like wheat flour.
More eggs are needed when baking with almond meal to provide the structure gluten in flour creates.
Adapting recipes to substitute almond meal for wheat flour can be a challenge that requires plenty of trial and error.
Mafaufauga
Almonds are a tree nut, one of the eight most common food allergies. (Anaphylaxis UK. 2023) While peanuts are not tree nuts, many with peanut allergies can also have an almond allergy.
Making Your Own
It can be made in a blender or food processor.
Care must be taken not to grind it too long, or it will become almond butter, which can also be used.
Add a little at a time and pulse until it is ground into meal.
Store unused flour immediately in the refrigerator or freezer because it will go rancid quickly if left out.
Almonds are shelf-stable, and almond flour is not, so it is recommended that you grind only what is needed for the recipe.
Faleoloa na Faʻatau
Most health food stores sell almond flour, and more supermarkets are stocking it as it has become a popular gluten-free product. Packaged flour and meal will also go rancid after opening and should be kept in the refrigerator or freezer after opening.
Anaphylaxis UK. (2023). Allergy Factsheets (Anaphylaxis UK A brighter future for people with serious allergies, Issue. www.anaphylaxis.org.uk/factsheets/
Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., & Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: a systematic review. The American journal of clinical nutrition, 114(5), 1625–1632. doi.org/10.1093/ajcn/nqab233
E mafai ona saogalemu le fa'aogaina o fuamoa su'i po'o mea e sui ai mo tagata ta'ito'atasi e maua i fuamoa allergy?
Suitulaga ma Sui
E le tatau i tagata taitoatasi ona manatu e saogalemu se'i vagana ua latou faitauina ma le faaeteete le igoa.
E mafai ona iai fuamoa e suitulaga i fuamoa.
O mea e sui ai fuamoa atonu e leai ni fuamoa.
Sue ane isi auala fa'ailoga vegan po'o fua fuamoa e mautinoa e leai.
O mea e suitulaga e mafai ona i ai fuamoa
O mea e sui ai fuamoa sua i faleoloa fa'atauga susu e fai mai fuamoa. O mea uma nei e iai fuamoa ma e le saogalemu mo tagata e maua i fuamoa allergies:
Su'i fuamoa sua masani i totonu o katuni
Egg Beaters
O mea tau pa'epa'e fuamoa pa'u
Suiga o Suiga Saogalemu
O lo'o avanoa mea fa'apitoa e sui ai e le o iai fuamoa.
O lo'o fa'ailogaina e suitulaga fuamoa vegan.
E masani ona fa'atau atu i le pauta.
E aoga mo le taoina.
E le mafai ona fa'aaogaina e fai ma sui o fuamoa i mea'ai pei o le quiche.
Siaki i taimi uma mea o loʻo i luga o le igoa aʻo leʻi faʻatau se oloa faʻatau atu e fai ma sui poʻo se mea e sui ai ina ia mautinoa e saʻoloto atoatoa.
O nei oloa e mafai fo'i ona iai soya, susu, po'o isi mea'ai e allergens.
Vegan - e leai ni mea e maua mai manu, e aofia ai fuamoa ma susu.
Vegetarian – e ono iai fuamoa ona e lē o aano o manufasi ae o se manu.
Le iloa mea'ai ma fuamoa
Ia nofouta i fuamoa o loʻo natia i isi meaʻai, e pei o keke, falaoa, keke, saimini, masi, ma cereals.
O le feterale Food Allergen Labeling and Consumer Protection Act e manaʻomia ai meaʻai uma o loʻo afifiina o loʻo iai fuamoa e fai ma meaʻai. e tatau ona lisi le upu fuamoa i luga o le igoa. (US Food & Drug Administration. 2022)
O isi mea e faʻaalia ai fuamoa o loʻo i totonu o le oloa e aofia ai:
"Mo tagata taʻitoʻatasi e faigata ona maua le tele o fualaau 'aina ma fualaau faisua, e mafai e le tuʻufaʻatasia o mea faʻapipiʻi lanu meamata e mafai ona faʻateleina le maualuga o meaʻai mo se taumafa paleni?"
Mea'ai Pa'u Meamata
Fa'amalieina mana'oga o mea'ai i aso ta'itasi e ala i mea'ai 'atoa e le'i fa'againa e le mafai ona fa'amalieina i taimi uma pe a fa'atapula'aina avanoa pe mo nisi mafua'aga. O se fa'aopoopoga o le pauta lanu meamata o se auala lelei lea e fa'atumu ai avanoa. O fa'aopoopoga o le pa'u lanumeamata ose fa'aopoopoga i aso ta'itasi e fesoasoani e fa'ateleina vaitamini, minerale, ma fiber ma fa'aleleia ai le soifua maloloina atoa. O pa'u lanu meamata e faigofie ona fa'afefiloi i le vai ma se meainu e sili ona fiafia i ai po'o se lamolemole pe tao i totonu o se fua. E mafai ona latou fesoasoani:
Faateleina le malosi
Fafaga le puipuiga o le tino
Faaleleia le faʻaogaina o mea
Fa'alauiloa le manino o le mafaufau
Fesoasoani ile maualuga ole suka ole toto
Faʻaitiitia le lamatiaga o faʻamaʻi tumau
Fa'aleleia le lelei o le ate ma fatuga'o
O a latou?
O fa'aopoopoga o le pauta lanumeamata o ituaiga o vaitamini, minerale, fiber, antioxidants, phytochemicals, ma isi mea fa'aolaola.
E maua mai i fualaau 'aina, fualaau faisua, la'au, ma algae e tu'ufa'atasia ai mea e fai i se fa'aopoopoga talafeagai. (Giulia Lorenzoni et al., 2019)
Meaʻai
Ona o le tele o pauta lanu meamata e aofia ai se tuufaatasiga o mea e aofia ai, e maualuga le mamafa o meaʻai. E mafai ona ta'ua mea fa'aopoopo o le pauta lanu meamata o se mea e maua mai i vaitamini ma minerale. E masani ona aofia ai:
Vitamini A, C, ma K
uʻamea
Magnesium
kalisiu
Antioxidants
Ole fa'atonuga ole taumafa ole vaitamini ma minerale ile aso e mafai ona fesoasoani mo tagata ta'ito'atasi e utiuti le avanoa e gaosia ai po'o ē manana'o e fa'aopoopo a latou mea'ai i mea'ai fa'aopoopo.
malosiaga
O phytochemicals o loʻo maua i fualaau 'aina ma fualaʻau ua faʻaalia e faʻaleleia ai le maualuga o le malosi. O suʻesuʻega i o latou aʻafiaga i le faʻatinoga o le tino ma le tumau ua iʻu i taunuuga lelei. Na maua e le au suʻesuʻe o phytonutrients e pei o mea i totonu o paʻu lanu meamata na fesoasoani e faʻateleina le malosi, faʻaleleia le malosi, faʻaitiitia le lagona vaivai, faʻaleleia le manatua, ma faʻaitiitia le taimi toe faʻaleleia. (Nicolas Monjotin et al., 2022)
Digestive Soifua Maloloina
O pauta lanumeamata e mauoa i alava soluble ma e le mafai ona solu, lea e saofagā i le lagona o le tumu ma le faamalieina pe a uma se taumafataga ma e taua mo le faʻaogaina lelei o le manava ma le faʻafefe masani. O le taumafaina o mea'ai e tele le fiber e feso'ota'i ma le pulea lelei o le suka toto ma le fa'aleleia atili o le gut microbiota diversity. O nei mea taua e taua mo le tausia o le mamafa o le tino maloloina ma faʻaitiitia ai le lamatiaga o faʻamaʻi tumau, mo se faʻataʻitaʻiga, maʻisuka ituaiga 2. (Thomas M. Barber et al., 2020) Phytochemicals, e aofia ai flavonoids, ua faʻaalia e iai ni aʻafiaga i le kesi, faʻafefeteina, faʻamaʻi, ma le manava e fesootaʻi ma le IBS. O isi phytonutrients ua faʻaalia e faʻaitiitia ai faʻamaoniga o le ulcerative colitis. (Nicolas Monjotin et al., 2022)
Galuega Fa'atino
Supplemental green powder supplements ua faʻaalia le gafatia e faʻamautu ai le soifua maloloina o le tino ma faʻaitiitia pupuga e ala i a latou mea antioxidant. O pa'u lanu meamata o lo'o iai limu po'o algae e mauoa i phytochemical ma poly-unsaturated fatty acids o lo'o i ai mea fa'aantioxidant e fa'aitiitia ai le mumū ma puipuia ai le fa'aleagaina o sela. (Agnieszka Jaworowska, Aliza Murtaza 2022) O se suʻesuʻega faʻafuaseʻi na maua ai o le faʻafefiloi o fualaau aina, vine, ma fualaau faisua e faʻaitiitia ai le faʻamaʻiina ma faʻaitiitia ai le mumū, e mafua mai i vailaʻau o loʻo maua i fualaau 'aina ma fualaau faisua.(Manfred Lamprecht et al., 2013)
Faʻamāeʻa
O le ate ma fatuga'o o totoga autu ia o le fa'amama fa'anatura. O le ate e fesoasoani i le tino e mitiia ai meaʻai mai meaʻai ua faʻaumatia ma aveese otaota ma toxins e ala i fatugaʻo. (National Library of Medicine. 2016) E tumu laau i antioxidants ma phytochemicals e puipuia ai le ate ma fatugaʻo mai faʻaleagaina faʻamaʻi saoloto ma faʻamaʻi faʻamaʻi. (Yong-Song Guan et al., 2015) O mea fa'aopoopo o le pauta lanu meamata e fai mai i la'au nei. Pe a inuina pauta lanu meamata, e masani lava ona fa'atupula'ia le sua e pei ona fa'afefiloi le pauta lanu meamata ma le 8 i le 12 aunese o le vai.
Pe fa'afefiloi, fa'afefiloi, pe faia i se lulu, o le pauta lanu meamata o se auala faigofie ma lelei e maua ai le fua o aso ta'itasi o antioxidants, vitamini, minerale, ma isi mea'ai.
Ole Mea'ai Fa'amalologa: Fa'asagatau i le Fua, Fa'amalie le Soifua Maloloina
mau faasino
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Fua ma Fualaau Supplement Concentrate ma le Soifua Maloloina o le Cardiovascular: O se Iloiloga Faʻatonu mai se Vaaiga a le Soifua Maloloina. Journal of Clinical Medicine, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Fa'amatalaga Fa'afoma'i ole A'afiaga ole Phytonutrients ile Soifua Maloloina ole Tagata. Nutrient, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Le Fa'amanuiaga mo le Soifua Maloloina ole Fibre Mea'ai. Nutrient, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Lipid e maua mai i le Limu ose mea e mafai ona fa'agata ai le fulafula: o se toe iloiloga. Fa'ava-o-malo o su'esu'ega o le siosiomaga ma le soifua maloloina lautele, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Fa'aopoopo i le sua o le pauta fa'ato'a ma fa'amalositino e fa'aitiitia ai le fa'ama'iina ma le mumū, ma fa'aleleia ai le microcirculation i fafine lapo'a: fa'ata'ita'iga fa'ata'ita'iga fa'atonu. The British journal of nutrition, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Initaneti]. Cologne, Siamani: Inisetiute mo Tulaga Lelei ma Lelei ile Tausiga Soifua Maloloina (IQWiG); 2006-. E faapefea ona galue le ate? 2009 Setema 17 [Fa'afouina 2016 Aug 22]. Avanoa mai: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, YS, Ia, Q., & Ahmad Al-Shatouri, M. (2015). Togafitiga Fa'aopoopo ma Su'i Su'i mo Fa'ama'i ate 2014. Fa'amatalaga fa'alagolago fa'atasi ma isi vaila'au: eCAM, 2015, 476431. doi.org/10.1155/2015/476431
Mo tagata taʻitoʻatasi o loʻo suʻe se meaʻai maloloina vave, pe mafai e le faʻaopoopoina o fatu o le sunflower i meaʻai a se tasi ona maua ai le soifua maloloina?
Fatu Sunflower
O fatu o le sunflower o le fua o le la'au la. Ua maua i latou e aofia ai antioxidants, vitamini, ma minerale, lea e mafai ona fesoasoani e faatumauina le soifua maloloina o le tino, soifua maloloina o le fatu, ma isi mea. O le u'u pea lava pea o se lu'u e fai ma mea'ai po'o le fa'aopoopo i salati, oatmeal, mea tao tao, tuna salati, pasta, ma fuala'au toppings e mafai ona fesoasoani e fa'ateleina le maualuga o le malosi, fa'aitiitia le mumū, ma lagolagoina le soifua maloloina lautele.
Ole maualuga ole vitamini E taua ole fatu, faʻatasi ma flavonoids ma vailaʻau eseese, e mafai ona fesoasoani e faʻaitiitia le mumū.
O su'esu'ega ua fa'ailoa mai o le 'ai o fatu ia le itiiti ifo i le fa'alima i le vaiaso e fa'aitiitia ai le mumū ma fa'aitiitia ai le lamatiaga o le atia'e o nisi fa'ama'i. (Rui Jiang et al., 2006)
loto le Soifua Maloloina
E maualuga i ga'o maloloina, pei ole ga'o polyunsaturated ma monounsaturated.
O fa'amaumauga o lo'o fa'aalia ai le fa'aaogaina o le la ma isi fatu e mafai ona fa'aititia ai fua o fa'ama'i fatu, toto maualuga, ma le cholesterol maualuga.
malosiaga
O fatu e iai le vaitamini B, seleni, ma le polotini, lea e mafai ona fesoasoani e faʻamalosia le tino i le aso atoa.
O nei mea'ai e lagolago ai le ta'amilosaga o le toto, tu'u atu o le okesene, ma le liua o mea'ai i le malosi.
Lagolago le Lagolagoina o le Lagolago
O fatu o le sunflower o loʻo i ai minerale ma meaʻai e pei o le zinc ma le seleni e fesoasoani i le malosi masani o le tino e puipuia mai siama ma siama.
O nei minerale e fa'aliliu i fa'amanuiaga e pei o tausiga o sela puipuia, faʻaitiitia o le mumū, puipuiga faʻamaʻi, ma le faʻateleina o le puipuiga.
taumafa
E le manaʻomia e tagata taʻitoʻatasi le tele o fatu o le sunflower e maua ai faʻamanuiaga tau meaʻai. I totonu o loʻo i ai se faʻafefiloi lelei o gaʻo maloloina, antioxidants, ma isi meaʻai. I totonu o se vaega 1-aunese o fatu sunflower tao tao/leai masima: (US Department of Agriculture. 2018)
Kaloriia - 165
Carbohydrates - 7 kalama
Fibre - 3 kalama
Suka - 1 kalama
Polotini - 5.5 kalama
Aofa'i ga'o - 14 kalama
Sodium - 1 milligrams
Uamea - 1 milligram
Vitamini E - 7.5 milligrams
Zinc - 1.5 milligrams
Folate - 67 micrograms
Soifua maloloina tamaitai
A o'o i le soifua maloloina o tama'ita'i, e iai itu e mafai e fatu ona fesoasoani i le tausiga.
Ole tele ole fatu ole vaitamini E, folate, phosphorus, ma ga'o maloloina e taua tele mo le atina'eina o fetal ma le soifua maloloina o tina.
O fatu o le sunflower e mafai ona fesoasoani i tane e maua ai le polotini mo le fausiaina o maso.
E suitulaga i aano o manufasi, o fatu nei o loʻo i ai le aofaʻi maloloina o le polotini faʻavae laau e aunoa ma le faʻaopoopoina o le gaʻo tumu poʻo le cholesterol o aano o manufasi.
O fatu o le sunflower e masani lava e le o iai se aofaiga maualuga o le sodium, ae e masani ona faʻapipiʻiina i masima faaopoopo e ono faʻaleagaina ai a latou meaʻai.
O atigi e masani ona ufiufi i le masima mo le tofo, e tusa ma le 70 milligrams mo le 1 aunese o fatu.
O le maualuga o le kalori, e tatau i tagata taʻitoʻatasi ona mafaufau e faʻafetaui vaega i le kuata ipu ma 'ai ituaiga e le masima. (US Department of Agriculture. 2018)
Isi Auala e Fa'aofi ai Fatu i Mea'ai
O isi auala e faʻaopoopo ai fatu o le sunflower i taumafataga e aofia ai:
Sausau i luga o moa po o se salati tuna.
Totogi salati.
Topping mo cereal ma oatmeal.
Fa'afefiloi i totonu o le paluga mo mea tao tao, pei o kuki.
Fa'aopoopoina ile fale fai fale po'o faleoloa auala fefiloi.
Oli fatu mo se fa'afefeteina o falaoamata mo aano o manu po'o i'a.
Sausau i ipu fualaau faisua, casseroles, falai falai, ma pasta.
E mafai ona sui le pata o le sunflower i le pinati po'o isi pata nati.
Taʻaloga Taʻaloga Taʻaloga Taʻaloga
mau faasino
Adeleke, B. S., & Babalola, O. O. (2020). Fugalaau suau'u fuala'au (Helianthus annuus) e fai ma puna o mea'ai: Taumafa ma le soifua maloloina. Food science & nutrition, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Su'esu'ega o Uiga Fa'ai'ai ole Fugala'au, Su'u ma Keke. Va'aiga o le Fa'aaogāina o Su'u Su'u Su'u Sunflower e fai ma mea aoga. La'au (Basel, Suiselani), 10(11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut ma fatu taumafa ma faʻailoga inflammatory i suʻesuʻega faʻale-aganuʻu o le atherosclerosis. American journal of epidemiology, 163(3), 222–231. doi.org/10.1093/aje/kwj033
Mo tagata taʻitoʻatasi o loʻo taumafai e faia ni fetuunaiga o le olaga soifua maloloina, e mafai e le faʻaopopoina o polotini paʻu i totonu oa latou meaʻai e fesoasoani e ausia sini o le soifua maloloina?
Pa porotini
O pa'u polotini e maua ai le fa'avavevave o le malosi i le va o mea'ai e mafai ona fesoasoani e taofia ai le fia'ai ma aloese mai le fa'atumuina o mea'ai ga'o e tumu i le sodium mo tagata ta'ito'atasi e taumafai e fa'aitiitia le mamafa. E mafai fo'i ona latou fa'atuputeleina le fa'aogaina o le kalori mo tagata ta'ito'atasi e pei o tagata ta'aalo o lo'o taumafai e fa'ateleina le maso maso. E mafai ona fesuisuiai pa polotini i tulaga e pei o mea faaopoopo, kalori, ga'o, suka, ma isi mea. E tatau ona faitau ma le faaeteete igoa; a le o lea, o le pa e mafai ona sili atu o se lole lole nai lo se soifua maloloina, meaai mama itiiti po o se meaai mama. E taua le i ai o se lagona o le tele o le polotini e manaʻomia moni i aso taʻitasi, ma o le aofaʻi e eseese e faʻatatau i mea taʻitasi.
Ole Tele ole Polotini e Manaomia
E taua tele le polotini i le tele o galuega a le tino, ae e le mafai e le tino ona gaosia lenei macronutrient, ma e tatau ona sau mai meaai. E malepe i lalo mea'ai polotini a'o fa'ama'i, ma fa'atupu ai mea e ta'ua o amino acids:
O poloka ia e fa'aoga e le tino e fausia ma tausia ai maso ma totoga.
E taua tele i le gaosiga o le toto, aano o le tino, antibodies, enzymes, ma lauulu. (Marta Lonnie, et al., 2018)
Talu ai e mana'omia le polotini mo le fausiaina o maso, o tagata ta'a'alo po'o tagata ta'ito'atasi o lo'o iai ni galuega fa'aletino e fautuaina e 'ai atili.
O tagata fau tino e 'ai e sili atu le porotini nai lo le tagata masani e lagolago ai le tuputupu aʻe o maso.
Polotini Calculator
A calculator mai le US Department of Agriculture e mafai ona fesoasoani i le fuafuaina o mea e manaʻomia i aso uma ma le tele o isi meaʻai fautuaina e faʻatatau i itupa, tausaga, tulaga o gaioiga, ma isi mea.
Ole mea'ai lelei ole polotini e fuafua ile tele o mea'ai ile fono ta'ito'atasi. O le averesi o le tagata e fautuaina e 'ai i le va o le 25 ma le 35 kalama o porotini i taumafataga uma. (Emily Arentson-Lantz, et al., 2015)
punaoa
O puna sili ona tamaoaiga o meaʻai polotini e aofia ai:
Meaʻai
Meaola
Iʻa ma atigi figota
fuamoa
Suasusu ma isi oloa susu
O puna o la'au e aofia ai:
Peni
Legumes
nati
Fatu
Fatuga atoa
O mea'ai ia e faigofie ona fa'aaofia i totonu o taumafa paleni, o lea o le 'ai i le tele o mea'ai i aso uma o le a tutusa ma le aofa'i o polotini fautuaina. Fautuaga e tatau ona pipii i latou e maualalo le ga'o tumu ma ga'o ga'o fa'agaioiina ma mauoa i mea'ai. Peita'i, o le 'ai tele o polotini e mafai ona mafua ai fa'afitauli fatuga'o. O le mea lea, o tagata taʻitoʻatasi e faʻamaʻi i faʻamaʻi fatugaʻo e fautuaina ina ia faʻaeteete i le faʻaogaina o le polotini. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)
Le Mea e Saili Ai
O le tu'ufa'atasia o polotini pa'u i totonu o se mea'ai, a lē o se mea'ai i le va o le taumafataga, o se filifiliga e pu'e ma alu pe a leai se taimi mo se taumafataga atoa, po'o se vaega o se fuafuaga e pa'u ai le mamafa po'o le fa'atupuina o le mamafa, e mana'omia e tagata ta'ito'atasi. e faitau ma malamalama i mea o lo'o i luga o ituaiga pa'u eseese e filifili ai filifiliga sili ona maloloina. O nisi o taʻiala lautele e mafaufau i ai:
Polotini mea i totonu
Mo se mea'ai i le va o le taumafataga po'o le mua'i mae'atoleniga meaai mama, va'ai mo se pa'u e iai le 20 kalama o polotini.
O pa e sui ai mea'ai e tatau ona i ai a itiiti ifo ma le 30 kalama o polotini.
O le fa'aitiitia o le sili atu o le fa'aogaina o nei ta'iala e fautuaina, aua e na'o le va o le 20 ma le 40 kalama o polotini e mafai e le tino ona fa'amalieina i le fonotaga e tasi. (Brad Jon Schoenfeld, Alan Albert Aragon. 2018)
Ituaiga Polotini
O le polotini e masani lava ona sau mai le susu poʻo le laʻau.
O mea masani e aofia ai fuamoa, susu, araisa, whey, soya, pi, ma le hemp.
O tagata ta'ito'atasi e maua i allergies po'o ma'ale'ale e mana'omia ona filifili se pa'u e aofia ai se ituaiga porotini e saogalemu e 'ai.
Calories
Mo se pa e 'ai i le va o taumafataga, o fautuaga ia e tusa ma le 220 i le 250 kaloli.
O se polotini pa e suitulaga i se taumafataga atoa e mafai ona maua le 300 i le 400 kaloli.
gaʻo
E sefulu i le 15 kalama o le ga'o atoa ae le sili atu ma le lua kalama o le ga'o tumu e lelei.
Aloese mai ga'o fa'alesoifua maloloina o lo'o maua ile suau'u fa'a-hydrogenated vaega.
fau
O lo'o fa'amalieina alava, o le tele la o alava, o le tele fo'i lea o le fa'amalieina o le fia'ai se'ia o'o i le isi mea'ai po'o se taumafataga.
E fautuaina e filifili mea o loʻo i ai sili atu i le tolu i le lima kalama o alava.
suka
O nisi pa polotini e tutusa le tele o le suka e pei o lole.
O nisi e oo atu i le 30 kalama o le suka faaopoopo.
Ole aofa'i lelei ole tusa ole lima kalama pe itiiti.
O suamalie fa'apitoa e pei o le erythritol, sorbitol, ma le maltitol e le'o ni filifiliga sili atu ona e mafai ona fa'atupu ai le fulafula ma le kesi.
E fautuaina le galulue faatasi ma se foma'i taumafa e su'e le ituaiga sili ona aoga ina ia mafai ona tu'ufa'atasia i mea'ai a le tagata e ausia ma fa'atumauina sini fa'alesoifua maloloina.
Mea'ai Fa'avae
mau faasino
Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Polotini mo le Olaga: Iloiloga o Mea'ai Lelei Lelei, Punaoa Taumafa Taumafa ma le Aafiaga i le Mana'o i Tagata Matutua. Nutrient, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). O mana'oga polotini o tina ma'itaga soifua maloloina i le amataga ma le tuai o le maitaga e maualuga atu nai lo fautuaga o lo'o iai nei. The Journal of nutrition, 145(1), 73–78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Polotini: O se mea'ai e taula'i. Fa'aogaina o le tino, taumafa, ma le metabolism = Physiologie appliquee, nutrition ma metabolism, 40(8), 755–761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Ole taumafa maualuga ole polotini e leaga mo le soifua maloloina ole fatuga'o: tatala le tapu. Nephrology, dialysis, transplantation : lomiga aloaia a le European Dialysis and Transplant Association - European Renal Association, 35(1), 1-4. doi.org/10.1093/ndt/gfz216
Schoenfeld, BJ, & Aragon, AA (2018). O le a le tele o polotini e mafai ona fa'aogaina e le tino i se taumafataga e tasi mo le fa'atupu maso? Aafiaga mo le tufatufaina atu o porotini i aso taitasi. Tusitala a le International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
Mo tagata taʻitoʻatasi o loʻo vaʻavaʻai e tausia le soifua maloloina poʻo le amataina o la latou malaga manuia e pei o le faʻateleina o antioxidants, puipuiga mai le kanesa, lagolago mai le puipuiga o le tino ma isi faʻamanuiaga faʻalesoifua maloloina, pe mafai ea ona faʻaopoopo aniani o se auala lelei e faʻaleleia atili ai le soifua maloloina?
Aluga
O aniani o fualaau faisua lelei e pei o le kalaka, chives, leeks, ma shallots. O ituaiga sili ona taatele o aniani mumu, paepae, samasama, ma le Sipaniolo. Ua latou maua antifungal, antibacterial, anti-inflammatory, ma isi mea fa'alesoifua maloloina.
Po o le a lava le auala e saunia ai latou te leiloa nisi o latou aoga aoga pe a kuka.
O lo'o i ai le flavonoids, glutathione, seleni compounds, vitamini E, ma le vaitamini C.
A filifilia aniani, va'ai mo mea e leai ni ila po'o ni lanu, e malu, ma e mago, pepa pa'u.
faamanuiaga
O lo'o iai vaila'au fa'ama'i - fa'aputuga o la'au e fa'atupuina e tetee atu ai siama leaga, siama, ma sigi. O nei phytochemicals e maua ai faʻamanuiaga faʻalesoifua maloloina pe a faʻaaogaina ma maua ai mea nei: (Xin-Xin Zhao, et al., 2021)
E eseese lo latou tofo ma e mafai ona suamalie, manogi, ma oona.
O ituaiga eseese e tu'ufa'atasia ma faiga fa'ato'aga e fesoasoani i le tofo o aniani.
E tele ituaiga aniani.
O mea sili ona taatele ma lautele e maua e mumu, paepae, samasama, ma le Sipaniolo.
O isi ituaiga e aofia ai cipollini, penina, ma Vidalia.
Mata po'o Kuka
E aoga pe 'aina mata pe vela, kuka e fa'aitiitia ai le aofa'i thiosulfinates - fa'aputuga e maua ai mea fa'ama'i, fa'ama'i, ma fa'ama'i.
O su'esu'ega o lo'o fa'aalia ai o aniani e tu'imomomo a'o le'i kukaina o lo'o fa'atumauina ai le soifua maloloina. (Holly L. Nicastro, et al., 2015)
O le falai ma le falai aniani ua fa'aalia e mafua ai le fa'aletonu sili ona taua o le aoga.
O isi auala sauniuni e faʻaitiitia ai faʻamanuiaga faʻalesoifua maloloina e aofia ai le sautéing, ausa, ma microwaving.
O le taoina o aniani o lo'o fa'aalia e fa'ateleina le maualuga o le flavonoids.
O le taumafaina o aniani mago, pauta e mafai foi ona maua ai le aoga i meaʻai, aemaise lava pe a faʻamago le pauta. (Damini Kothari, et al., 2020)
Nutrition Facts
O aniani e mafai ona saofagā i se taumafataga maloloina. O le flavonoids, glutathione, seleni compounds, vitamini E, ma le vaitamini C, e saofagā i le antioxidant properties o le fualaau faisua. (Holly L. Nicastro, et al., 2015) Fa'amatalaga o mea'ai mo le aniani e tasi: (US Department of Agriculture. ND)
Aofa'i kaloli: 44
Aofa'i ga'o: 0 kalama
Cholesterol: 0 milligrams
Karbohidates: 10 kalama
Fua o meaʻai: 2 kalama
Aofa'i suka: 5 kalama
Polotini: 1 kalama
Calcium: 2 milligrams
Sodium: 4 milligrams
Uamea: 1 milligrams
Vitamini D: 0 micrograms
Pe a Filifilia
O aniani e mafai ona iai mea e totoe o vailaau fa'ala'ala, u'amea mamafa, fa'ama'i fa'ama'i, ma fa'aputuga o le nitrate. O le iloa po'o fea e sau ai aniani e mafai ona fesoasoani e fa'amautinoa e leai se fa'aoga sese o vailaau fa'ato'aga po'o le palapala na totō ai e le'i fa'atamaoaigaina i u'amea mamafa. Afai e mafai, fa'atau mai fa'amatalaga ta'uta'ua ma faiga fa'ato'aga manino, pei o maketi faifa'ato'aga. (Xin-Xin Zhao, et al., 2021)
O aniani o lo'o maua i totonu o si'osi'omaga e le'i fa'amama lelei e fa'ateleina le lamatiaga o le tupu a'e o siama leaga.
Ina ia aloese mai le faaleagaina o Escherichia. coli po'o le E. coli, salmonella, ma le limu, e sili ona saogalemu pe a fa'atau aniani atoa ma tipi i le fale nai lo le fa'atauina o aniani ua uma ona tipi. (Xin-Xin Zhao, et al., 2021)
Filifili i latou e lagona le mautu, e itiiti pe leai ni manu'a po'o ni ila felanulanua'i, ma e mago le pa'u pepa.
Aloese mai mea o lo'o fa'aalia ai le limu, pei o le pa'epa'e po'o le uliuli o lo'o i luga po'o totonu o fa'apala, ma mea e lanu meamata, o lona uiga o le aniani e mafai lava ona 'aina ae e le umi se taimi.
Mea'ai o le toto maualuga
mau faasino
Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). Fa'agasolo lata mai i Bioactive Compounds, Galuega Fa'alesoifua maloloina, ma le Saogalemu o le Onion (Allium cepa L.). Tuaoi i mea'ai, 8, 669805. doi.org/10.3389/fnut.2021.669805
Nicastro, HL, Ross, SA, & Milner, JA (2015). Kaliki ma aniani: o latou meatotino e puipuia ai le kanesa. Su'esu'ega puipuia o le kanesa (Philadelphia, Pa.), 8(3), 181–189. doi.org/10.1158/1940-6207.CAPR-14-0172
Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Fa'amanuiaga mo le Soifua Maloloina, Fuafuaga Molecular, ma Bioavailability. Antioxidants (Basel, Suiselani), 9(9), 888. doi.org/10.3390/antiox9090888
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