10 mau pono olakino maikaʻi loa o nā ʻōpela

Anter

• 1. Nutritious nā ʻōpela
• 2. Maikaʻi paha nā ʻōpela no ka lilo o ke kaupaona
• 3. Maikaʻi paha nā ʻōlepela i kou puʻuwai
• 4. Pili lākou i kahi haʻahaʻa haʻahaʻa o ka maʻi diabetes
• 5. Loaʻa paha iā lākou nā hopena Prebiotic a hāpai i ka bacteria maikaʻi maikaʻi
• 6. Hiki i nā mea i loko o nā ʻōpela ke kōkua i ka pale ʻana i ka maʻi ʻaʻai
• 7. ʻO nā ʻōpala i nā hui i hiki ke kōkua i ka hakakā ʻana i ka hānō
• 8. Maikaʻi paha nā ʻōpela no ka olakino iwi
• 9. Pale aku paha ʻo ʻApela i ka ʻeha o ka ʻōpū mai nā NSAID
• 10. Hiki i nā ʻōpela ke kōkua i ka pale ʻana i kou lolo
• Ka Laina Lalo
• Pehea e ihi ai i kahi ʻāpala

ʻO nā ʻōpela kekahi o nā huaʻai i makemake nui ʻia - a no ke kumu kūpono.

He hua olakino ʻokoʻa lākou me nā pono he nui i kākoʻo ʻia e ka noiʻi.

Eia he 10 mau pono olakino olakino o nā ʻōpela.

1. Nutritious nā ʻōpela

ʻO kahi ʻāpala waena - me ke anawaena o ma kahi o 3 ʻīniha (7.6 kenimika) - like ia me 1.5 mau kīʻaha hua. Paipai ʻia ʻelua mau kīʻaha hua i kēlā me kēia lā ma ka papaʻai he 2000 kalori.

Hoʻokahi apala waena - 6.4 auneke a i ʻole 182 mau gram - hāʻawi i nā mea momona ():

• Kalepona: 95
• Kāpena: 25 gram
• Puluniu: 4 gram
• ʻO Vitamin C: 14% o ka Reference Daily Intake (RDI)
• Pālima: 6% o ka RDI
• ʻO Vitamin K: 5% o ka RDI

ʻO ka mea hou aʻe, hāʻawi ka lawelawe like iā 2-4% o ka RDI no ka manganese, keleawe, a me nā huaora A, E, B1, B2, a me B6.

ʻO nā ʻōpela kahi kumu waiwai o nā polyphenols. ʻOiai ʻaʻole helu nā lepiliʻai i kēia mau mea kanu mea kanu, he kuleana paha lākou no ka nui o nā pono olakino.

No ka loaʻa pono o nā ʻāpala, waiho i ka ʻili - loaʻa ka hapalua o ka fiber a me nā polyphenols he nui.

OLELO HOOLAHA ʻO nā ʻōpela kahi kumu maikaʻi o ka puluniu a me ka wikamina C. Loaʻa pū lākou i nā polyphenols, a he nui paha nā pono olakino.

2. Maikaʻi paha nā ʻōpela no ka lilo o ke kaupaona

Kiʻekiʻena ʻōpela i ka fiber a me ka wai - ʻelua mau ʻano e hoʻopiha ai.

I hoʻokahi o nā noi ʻana, ua ʻike ka poʻe i ʻai i nā ʻāpala ma mua o ka pāʻina ma mua o ka poʻe i hoʻopau i ka ʻoma, ka wai ʻāpala, a i ʻole nā ​​hua ʻāpala ().

I loko o ke aʻo like, ʻo ka poʻe i hoʻomaka i kā lākou pāʻina me nā ʻāpala ʻāpana i ʻai pū i ka awelika o 200 mau kalori ma mua o ka poʻe i hana ʻole ().

I loko o kahi 10 mau pule ʻē aʻe i 50 mau wahine kaupaona, ʻo ka poʻe komo i ʻai i nā ʻāpala ua lilo ka awelika o 2 paona (1 kg) a ʻai i ka liʻiliʻi o nā calori i hoʻohālikelike ʻia, i ka hoʻohālikelike ʻana i ka poʻe i ʻai i nā kuki ʻoka me kahi calorie a me nā ʻikepili fiber.

Manaʻo nā kānaka noiʻi ua ʻoi aku ka hoʻopiha o nā ʻōpela no ka mea liʻiliʻi lākou i ka ikehu, akā ke hāʻawi nei naʻe i ka fiber a me ka nui.

Eia kekahi, ʻo kekahi o nā mea kūlohelohe i loko o lākou e hāpai i ka pohō kaumaha.

Ua ʻike ʻia kahi noiʻi i nāʻiole momona he nui ka poʻe i hāʻawi ʻia i ka pāʻina o ka ʻāpala lepo a me ka wai ʻāpala no ka nui o ke kaupaona a me nā pae haʻahaʻa o ka LDL kolokolo "ʻino", triglycerides, a me ka huina kolesterol ma mua o ka pūʻulu hoʻomalu ().

OLELO HOOLAHA Hiki i nā ʻōpela ke kōkua i ka pohō kaumaha ma nā ʻano like ʻole. Ke hoʻopihapiha nei hoʻi lākou ma muli o kā lākou ʻike kiʻekiʻe fiber.

3. Maikaʻi paha nā ʻōlepela i kou puʻuwai

Hoʻopili ʻia nā ʻōpela i kahi haʻahaʻa o ka maʻi puʻuwai ().

ʻO kekahi kumu no ka ʻāpala i loko o ka fiber hiki ke hoʻoheheʻe ʻia - ke ʻano i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu pae kolesterol.

Loaʻa iā lākou i nā polyphenols, i loaʻa nā hopena antioxidant. Pili ka hapa nui o kēia i ka peel.

ʻO kekahi o kēia mau polyphenols ka flavonoid epicatechin, kahi e hoʻohaʻahaʻa ai i ke kahe o ke koko.

Ua loaʻa kahi anamanaʻo o nā noiʻi i hoʻopili ʻia nā loaʻa kiʻekiʻe o nā flavonoid i kahi 20% haʻahaʻa o ka maʻi stroke ().

Hiki i nā Flavonoids ke kōkua i ka pale ʻana i nā maʻi puʻuwai e ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, hōʻemi ʻana i ka oxidation LDL "maikaʻi", a me ka hana ʻana ma ke ʻano he antioxidants ().

ʻO kekahi noiʻi e hoʻohālikelike ana i nā hopena o ka ʻai ʻana i ka ʻōpela i kahi lā i ka lawe ʻana i nā statins - kahi papa o nā lāʻau i ʻike ʻia e hoʻohaʻahaʻa i ka kolesterol - ua hoʻoholo ʻia e aneane like ka hopena o nā ʻōpela i ka hoʻēmi ʻana i ka make mai nā maʻi puʻuwai e like me nā lāʻau ().

Eia naʻe, ʻoiai ʻaʻole kēia he hoʻokolokolo hoʻokolokolo ʻia, pono e lawe ʻia nā mea i loaʻa me kahi hua paʻakai.

Hoʻopili kahi noiʻi ʻē aʻe i ka ʻai ʻana i nā hua keʻokeʻo-fleshed a me nā mea kanu, e like me nā ʻoma a me nā pears, i ka hoʻemi ʻia o ka maʻi ahulau. No kēlā me kēia 25 gram - ma kahi o 1/5 kīʻaha o nā ʻāpala āpau - ʻai ʻia, hoʻemi ʻia ka makaʻu o ka hahau e 9% ().

OLELO HOOLAHA Paipai ka ʻōpela i ke olakino puʻuwai ma nā ʻano like ʻole. Nui lākou i ka fiber soluble, kahi e kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol. Loaʻa iā lākou nā polyphenols, i hoʻopili ʻia i ke kahe o ke kahe o ke koko a me ka hopena o ka hahau.

4. Pili lākou i kahi haʻahaʻa haʻahaʻa o ka maʻi diabetes

Ua pili kekahi mau noiʻi i ka ʻai ʻana i nā ʻomela i kahi makaʻu haʻahaʻa o ka maʻi diabetes type 2 ().

I loko o hoʻokahi noi nui, pili ka ʻai ʻana i ka ʻāpala i ka lā i kahi 28% haʻahaʻa o ka maʻi diabetes type 2, ke hoʻohālikelike ʻia me ka ʻai ʻole ʻana i nā ʻāpala. ʻOiai ʻo ka ʻai ʻana i kekahi mau ʻāpala i kēlā me kēia pule he hopena pale like ().

Hiki paha i nā polyphenols i nā ʻāpala ke kōkua i ka pale ʻana i ka hōʻino ʻana o nā kino i nā hunaola beta i kāu pancreas. Hoʻokumu nā pūnaewele Beta i ka insulin i loko o kou kino a hoʻopōʻino pinepine ʻia i ka poʻe me ka maʻi diabetes type 2.

OLELO HOOLAHA Hoʻopili ka ʻai ʻana i nā ʻōpela i kahi haʻahaʻa haʻahaʻa o ka maʻi diabetes type 2. Loaʻa paha kēia i kā lākou ʻike polyphenol antioxidant.

5. Loaʻa paha iā lākou nā hopena Prebiotic a hāpai i ka bacteria maikaʻi maikaʻi

Aia nā pectin i nā ʻōpala, kahi ʻano fiber e hana ma ke ʻano he prebiotic. ʻO kēia ka mea e hānai i nā koʻohune maikaʻi i kou ʻōpū.

ʻAʻole lawe kou ʻōpū liʻiliʻi i ka fiber i ka wā digestion. Akā, hele i kāu kolone, kahi e hiki ai ke paipai i ka ulu ʻana o nā koʻohune maikaʻi. Lilo ia i mau hui kōkua ʻē aʻe e hoʻopuni i loko o kou kino ().

Hōʻike ka noiʻi hou ʻo ia paha ke kumu ma hope o kekahi o nā hopena pale o nā ʻelela e kūʻē i ka momona, ʻano diabetes 2, a me nā maʻi puʻuwai.

OLELO HOOLAHA ʻO ke ʻano o ka puluniu i loko o nā ʻoma e hānai ai i nā koʻohune maikaʻi a ʻo ia paha ke kumu e pale ai lākou i ka momona, nā maʻi puʻuwai, a me ka maʻi kōkō ʻelua

6. Hiki i nā mea i loko o nā ʻōpela ke kōkua i ka pale ʻana i ka maʻi ʻaʻai

Ua hōʻike ʻia nā loiloi paipu hoʻowalewale i ka loulou ma waena o nā mea kanu i nā ʻāpala a me ka haʻahaʻa o ka maʻi ʻaʻai ().

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi i loko o nā wahine e pili ana ka ʻai ʻana i nā ʻōpela i nā helu haʻahaʻa o ka make ʻana mai ke kanesa ().

Manaʻo nā ʻepekema he kuleana ko kā lākou antioxidant a me nā anti-inflammatory effects no kā lākou hopena maʻi pale-pale pale ().

OLELO HOOLAHA ʻO nā ʻōpela he mau hui kūlohelohe maoli i hiki ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai. Ua hoʻokuʻi ʻia nā noiʻi observational iā lākou i kahi makaʻu haʻahaʻa o ka maʻi ʻaʻai a me ka make ʻana mai ka maʻi ʻaʻai.

7. ʻO nā ʻōpala i nā hui i hiki ke kōkua i ka hakakā ʻana i ka hānō

Hiki i nā ʻōpala waiwai Antioxidant ke kōkua i ka pale ʻana i kou mau māmā mai ka hōʻino ʻana o ka oxidative.

Ua ʻike ʻia kahi noiʻi nui ma mua o 68,000 mau wahine i ka poʻe i ʻai i nā ʻōpala he nui loa ka pilikia o ka hānō. ʻO ka ʻai ʻana ma kahi o 15% o kahi ʻāpala nui i kēlā me kēia lā i hoʻopili ʻia i kahi 10% haʻahaʻa o kēia ʻano ().

Aia i loko o ka ʻili Apple ka flavonoid quercetin, i hiki ke kōkua i ka hoʻoponopono ʻana i ka ʻōnaehana paleʻoni a hoʻoliʻiliʻi i ka lī. ʻO kēia nā ala ʻelua e hiki ai ke hoʻopili i ka hānō a me nā hopena maʻi ().

OLELO HOOLAHA Aia i loko o nā ʻelela nā antioxidant a me nā anti-inflammatory compound i hiki ke kōkua i ka hoʻoponopono ʻana i nā pane pale a pale aku i ka hānō.

8. Maikaʻi paha nā ʻōpela no ka olakino iwi

Pili ka ʻai ʻana i ka hua i ke kiʻekiʻena iwi, kahi hōʻailona o ke ola o ka iwi.

Manaʻo nā kānaka noiʻi he hiki i ka antioxidant a me nā mea anti-inflammatory ke hoʻohui i ka iwi ke hoʻoikaika i ka iwi a me ka ikaika.

Hōʻike kekahi mau noiʻi i nā ʻāpala, kikoʻī, i ka olakino iwi ().

I hoʻokahi o nā noi ʻana, ua ʻai nā wahine i kahi pāʻina i hoʻopili pū ʻia me nā ʻāpala hou, nā ʻāpala i kāwili ʻia, nā ʻāpala, a ʻaʻohe hua ʻāpala. ʻO ka poʻe i ʻai i nā ʻāpala ua nalowale ka liʻiliʻi o ka calcium mai ko lākou kino ma mua o ka pūʻulu mālama ().

OLELO HOOLAHA Hiki i ka antioxidant a me nā mea anti-inflammatory i loko o nā ʻōpela ke hāpai i ka olakino iwi. ʻO ka mea hou aku, ʻo ka ʻai ʻana i ka huaʻai ke kōkua i ka mālama ʻana i ka iwi iwi i kou mau makahiki.

9. Pale aku paha ʻo ʻApela i ka ʻeha o ka ʻōpū mai nā NSAID

ʻO ka papa o nā painkillers i ʻike ʻia ʻo nonsteroidal anti-inflammatory drug (NSAIDs) hiki ke hōʻeha i ka pale o kou ʻōpū.

Ua ʻike ʻia kahi noiʻi i nā paipu hoʻāʻo a me nā ʻiole i loaʻa i ka ʻāpelu maloʻo maloʻo i pale i nā ʻōpū o ka ʻōpū mai ka ʻeha ma muli o nā NSAID ().

ʻElua mau mea kanu mea kanu i loko o nā ʻāpala - chlorogenic acid a me catechin - manaʻo ʻia he mea kōkua nui ().

Eia naʻe, pono ka noiʻi i nā kānaka e hōʻoia i kēia mau hopena.

OLELO HOOLAHA Hoʻopili nā ʻōpala i hiki ke kōkua i ka pale ʻana i ka pale o kou ʻōpū mai ka hōʻeha ma muli o nā painkillers NSAID.

10. Hiki i nā ʻōpela ke kōkua i ka pale ʻana i kou lolo

ʻO ka hapa nui o ka noiʻi e nānā i ka peel apple a me ka ʻiʻo.

Eia nō naʻe, loaʻa paha nā pōmaikaʻi i ka wai ʻāpala no ka hōʻole noʻonoʻo e pili ana i ka makahiki.

I loko o nā noiʻi holoholona, ​​hoʻemi ka wai momona i nā ʻokena oxygen reactive (ROS) i loko o ka lolo a hoʻoliʻiliʻi i ka emi ʻana o ka noʻonoʻo ().

Hiki i ka wai Apple ke kōkua i ka mālama ʻana i ka acetylcholine, kahi neurotransmitter e hiki ke hōʻole me ka makahiki. Pili nā pae haʻahaʻa o acetylcholine i ka maʻi o Alzheimer ().

Pēlā nō, ua ʻike nā mea noiʻi nāna i hānai i nā ʻelemakule ʻelemakule āpau i kahi hōʻailona o ka hoʻomanaʻo o nā ʻiole i hoʻihoʻi ʻia i ke kiʻekiʻe o nāʻiole ʻōpio ().

ʻO kēlā ʻōlelo, loaʻa i nā ʻoma āpau nā hui like e like me ka wai ʻāpala - a he koho olakino mau loa ia e ʻai i kāu hua holoʻokoʻa.

OLELO HOOLAHA Wahi a nā ʻike holoholona, ​​hiki i ka wai ʻāpala ke pale aku i ka emi ʻana o nā neurotransmitters e pili ana i ka hoʻomanaʻo.

Ka Laina Lalo

Maikaʻi loa nā ʻōpela iā ʻoe, a ʻo ka ʻai ʻana iā lākou e pili ana i kahi makaʻu haʻahaʻa o nā maʻi nui he nui, e like me ka maʻi diabetes a me ka maʻi ʻaʻai.

ʻO ka mea hou aʻe, hiki i kāna ʻike fiber hoʻoheheʻe ʻia ke hoʻoliʻiliʻi i ka pohō kaumaha a me ke olakino ʻōpū.

Kūlike kahi ʻāpala waena i nā kīʻaha 1.5 o ka hua - ʻo ia ka 3/4 o ka 2-kīʻaha i kēlā me kēia lā no ka hua.

No nā pono ʻoi loa, e ʻai i ka hua holoʻokoʻa - ka ʻili a me ka ʻiʻo.

Pehea e ihi ai i kahi ʻāpala