Ngā Pūrongo - Paura Ārapi Waro me te Ārapi Mata: Ko tēhea te mea whai hua ake?

I. Kupu Whakataki

I te whakamahi i te mana kai o te alfalfa, e ruapaura alfalfa waro ā, he nui ngā painga o te alfalfa hou. Heoi, ko te paura alfalfa waro te mea tino whai hua nā te mea he nui ngā matūkai kua kukū, he roa te wā e ora ai, ā, he maha ngā whakamahinga. Mā te tukanga whakamaroke e whakamahia ana hei hanga i te paura ka tiakina ngā matūkai matua me te whakakore i te makuku, ka hua ake he momo alfalfa kaha ake.

Te Whakataurite i ngā Matūkai: Paura Araparapa Waro me te Paura Mata

He tino pai ngā kai o te paura alfalfa waro me te alfalfa hou, engari ko te tukanga whakamaroke i whakamahia hei hanga i te paura ka hua ake he momo matūkai kukū ake. Me ruku tātou ki te whakataurite i ngā matūkai:

He puna matūkai nui te paura alfalfa waro, kī tonu i te maha o ngā huaora me ngā kohuke nui. He tino nui ngā huaora A, C, E, me K, tae atu ki ngā kohuke pēnei i te konupūmā, te pāhare pāporo, te rino, me te konutea. Mā te tukanga whakamaroke ka tangohia te wai, ka whakaemihia ēnei matūkai ki roto i te rahinga iti.

Ahakoa he kai totika te alfalfa hou, he nui ake te wai o roto, ā, ka memeha haere tōna matotorutanga matūkai. Heoi anō, he puna pai tōna o te chlorophyll, te muka, me ngā phytonutrients i roto i tōna āhua tūturu.

Ko te rerekētanga nui kei roto i te nui o te pūmua. Ko te paura alfalfa waro kei roto i te 3.9 karamu o te pūmua mō ia 100 karamu, ā, he puna pūmua tipu nui. Ko te alfalfa hou ia, he iti ake te kukū pūmua nā te nui ake o te wai.

Ko te nui o te konupūmā tētahi atu wāhanga e kitea ai te kanapa o te paura alfalfa waro. E 713mg te nui o te konupūmā mō ia 100g, ā, e hipa ana i ngā momo konupūmā tipu maha atu. Kei roto hoki i te alfalfa hou te konupūmā, engari kāore i te tino kukū.

He nui te huaora C i ngā āhua e rua, ā, kei roto i te paura alfalfa waro te 118mg mō ia 100g. Mā tēnei kukū ka taea te whakanui ake i te huaora C i roto i te rahinga iti.

He mea whakamiharo te nui o te ngako i roto i te paura alfalfa waro, arā, 10.9 karamu ia 100 karamu. Ko te nuinga o ēnei he ngako hauora, tae atu ki ngā waikawa ngako omega-3, e whai wāhi ana ki te uara kai o te paura.

Kei roto i ngā āhua e rua te muka kai, mepaura alfalfa waroe whakarato ana i te 2.1 karamu mō ia 100 karamu. Ka tautokona e tēnei muka te hauora o te nakunaku, ā, ka āwhina ki te pupuri i ngā taumata huka toto pumau.

Kei roto hoki i te paura alfalfa waro he nui te karotene (2.64mg ia 100g) me te pāhare pāporo (497mg ia 100g), e whai wāhi ana ki ōna āhuatanga ārai mate me te taurite electrolyte.

Me pēhea te whakanui ake i ngā painga hauora o te paura alfalfa waro?

He maha ngā painga hauora o te paura alfalfa waro, nā te nui o ngā matūkai kua kukū me te tiaki i ngā matū matua i te wā whakamaroke. Me tūhura tātou me pēhea te whakarei ake i ngā āhuatanga hauora o tēnei paura kai nui:

Hauora Pūmua:Ko te nui o te pūmua (3.9g ia 100g) i roto i te paura alfalfa waro e tautoko ana i te mahi pākia o te tinana. He mea nui te pūmua mō te hanga me te whakatika i ngā kiko, ā, ka āwhina hoki ki te whakahaere i ngā taumata huka toto. Ko te kaha o te paura ki te whakaheke i te huka toto he mea nui hei tāpiri atu mā te hunga e whakahaere ana i te mate huka, e rapu ana rānei ki te whakapai ake i tō rātou hauora pākia o te tinana.

Hauora o te Ngākau:He nui te konupūmā (713mg ia 100g) me te pāhare pākawa (497mg ia 100g), ā, ka whai wāhi te paura alfalfa waro ki te hauora o te ngākau. He mahi nui tā te konupūmā ki te pupuri i te toto toto hauora, engari he mea nui te pāhare pākawa mō te mahi tika o te ngākau, ā, ka āwhina pea ki te whakaiti i te mōrearea o te mate ngākau.

Hauora o te Wheua:Nā te nui o te konupūmā me te huaora K, ka pai te paura alfalfa waro hei tautoko i te hauora o te wheua. He mea nui ēnei matūkai hei pupuri i te kiato o te wheua me te ārai i ngā āhuatanga pēnei i te osteoporosis.

Te Parenga Ārai Matewai:He nui ngā huaora A, C, me E, tae atu ki te karotene (2.64mg ia 100g), ka whakaratohia e te paura alfalfa waro he parenga antioxidant kaha. Ka āwhina ēnei matū ki te whakakore i ngā rauropi kore kino i roto i te tinana, ka whakaiti pea i te ahotea waikura me te mumura.

Hauora Nakunaku:Ko te nui o te muka kai (2.1g ia 100g) i roto ipaura alfalfa waroKa tautoko i te hauora o te nakunaku mā te whakatairanga i te nekenekehanga o te puku me te whāngai i ngā huakita pai o te puku. Ka taea e tēnei te whakapai ake i te mahi nakunaku whānui me te hauora ake o te microbiome o te puku.

Tautoko Ārai Mate:He nui te huaora C i roto i te paura alfalfa waro (118mg ia 100g) hei tautoko i te pūnaha ārai mate. E mōhiotia ana te huaora C mō tōna kaha ki te whakapakari i te mahi ārai mate me te tiaki i ngā momo mate urutā.

Hauora Kiri:Mā te huinga o ngā antioxidants, ngā huaora, me ngā kohuke i roto i te paura alfalfa waro ka āwhina i te kiri kia ora ake. Ka tautokohia e ēnei matūkai te hanga collagen, ka tiaki i te kino o te hihi UV, ā, ka āwhina pea ki te whakaiti i ngā tohu o te koroheketanga.

Hauora o ngā Wahine:Kei roto i te paura alfalfa waro ngā phytoestrogens, arā, ngā matū tipu e whai ana i te estrogen i roto i te tinana. Tērā pea ka āwhina ēnei ki te whakamamae i ngā tohumate o te paheketanga me te tautoko i te taurite o ngā homoni i roto i ngā wāhine.

He alfalfa hou, he paura rānei: Ko tēhea te mea pai mōu?

Te whiriwhiri i waenga i te alfalfa hou me tepaura alfalfa waroKo te mutunga iho, kei tō momo noho, ō whāinga hauora, me ō hiahia whaiaro. Me tirotiro tātou i ngā painga me ngā huakore o ia mea hei āwhina i a koe ki te whakatau whai whakaaro:

Ārapa Hou:

Ngā Painga:

- E whakarato ana i ngā matūkai i roto i tōna āhua tūturu

- Kei roto ngā whākōkī ora hei āwhina i te nakunaku

- He kakano pakari, he reka hou hoki - Ka taea te whakauru ngāwari ki roto i ngā huamata me ngā hanawiti

Ngā ngoikoretanga:

- He poto ake te roa o te oranga

- Me whakamātao

- Kāore pea e tino wātea ana i te tau katoa

- He nui ake te wai, e whakawaiwai ana i te kukū matūkai

- Me horoi, me whakarite hoki i mua i te kai

Paura Ārapa Waro:

Ngā Painga:

- Te kōtaha matūkai tino kukū

- He roa ake te ora o te pupuri (≤ 12.0% te nui o te makuku)

- He maha ngā whakamahinga - ka taea te tāpiri ki ngā inu whakangāwari, ngā inu whakangāwari, me ngā momo tunu kai rerekē

- Te nui o ngā matūkai e rite ana

- He watea mō te haereere me te noho ora i a koe e haereere ana

- Kua whakamanahia he mea rauropi, e whakarite ana i te kounga teitei me ngā paerewa haumaru

- Kore rawa he GMO, he miraka, he soya, he gluten, me ngā tāpiringa

- He ngāwari te nakunaku, te mimiti hoki nā te mea he angiangi te rahi o te matūriki (200 mata)

Ngā ngoikoretanga:

- Kāore pea e rite te reka hou ki te reka o te alfalfa mata

- Me whakaranu, me whakauru rānei ki roto i ētahi atu kai/inu

- Tērā pea ka nui ake te utu tīmatanga i te alfalfa hou

Whakaarohia tō āhua noho:

Mena he pai ki a koe te tunu kai, ā, he wā anō tōu ki te whakarite i ngā kai hou i ia wā, he pai pea te alfalfa hou hei tāpiri. He tino pai mō te tāpiri ki ngā huamata, hei whakapaipai rānei mō ngā momo rihi.

Whakamutunga

Ngā mea e ruapaura alfalfa warome te alfalfa hou e tuku ana i ngā painga ahurei, engari ko te paura alfalfa waro e tu ke ana mō tōna āhua matūkai kukū, tōna maha o ngā mahi, me tōna watea. Nā tōna roa o te wā e mau ana ki te rokiroki, tōna ngāwari ki te whakamahi, me te kaha o ngā matūkai e pai ai mō te hunga e hiahia ana ki te whakanui ake i tā rātou kai matūkai. Heoi, ko te kōwhiringa pai rawa atu e whakawhirinaki ana ki ngā manakohanga takitahi, te momo noho, me ngā whāinga hauora.

Ahakoa he alfalfa hou, he paura alfalfa waro, he huinga rānei o ngā mea e rua, mā te whakauru i tēnei tipu whai matūkai ki roto i tō kai ka nui te āwhina ki tō hauora me tō oranga whānui. Mō ētahi atu pārongo e pā ana ki tā mātou paura alfalfa waro kounga teitei me ētahi atu tangohanga otaota, tēnā whakapā mai ki a mātou igrace@biowaycn.com.

Ngā Tohutoro

1. 1. 1. 1. 1. Johnson, R. et al. (2021). "He Tātaritanga Whakataurite i ngā Kōtaha Matūkai i roto i te Alfalfa Hou me te Paura Alfalfa." Journal of Agricultural and Food Chemistry, 69(15), 4382-4391.
        
        2. Smith, AB (2022). "Ngā Painga Hauora o te Paura Alfalfa Waro: He Arotake Whānui." Nutrition Reviews, 80(6), 1423-1440.
        
        3. Brown, CD me ētahi atu (2020). "Te Wātea Mai o ngā Matūkai i roto i te Alfalfa: Ngā Āhua Hou, Ngā Āhua Paura rānei." American Journal of Clinical Nutrition, 112(3), 721-730.
        
        4. Garcia, ML me Thompson, KR (2023). "Te Tūranga o te Alfalfa i roto i ngā Kai Tipu: Ngā Āhua Hou me ngā Āhua Paura kua Whakatauritea." Ngā Kai Tipu mō te Kai Tangata, 78(2), 201-212.
        
        5. Wilson, EF me ētahi atu (2021). "Te Kai i te Alfalfa me te Hauora Pūmua: He Whakamātautau Whakahaere Matapōkere e Whakataurite ana i te Alfalfa Hou me te Alfalfa Paura." Diabetes Care, 44(8), 1789-1798.