11 Kumu no ke aha nā hua hua i waena o nā meaʻai maikaʻi loa ma ka Honua

Anter

• 1. Hoʻouka me nā antioxidants
• 2. Hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō a me ka pane o ka insulin
• 3. kiʻekiʻe i ka fiber
• 4. Hāʻawi i nā meaʻai he nui
• 5. Kōkua e hakakā i ka pehu
• 6. Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol
• 7. Maikaʻi paha i kou ʻili
• 8. Hiki ke kōkua i ka pale ʻana i ka maʻi ʻaʻai
• 9. Hiki ke nanea ma ka ʻaneʻane o nā ʻano papaʻai like ʻole
• 10. Hiki ke kōkua i kou mau aʻa i ke olakino
• 11. ʻOluʻolu wale a i ʻole i nā papa kuhikuhi olakino
• Ke laina lalo

ʻO nā hua i waena o nā meaʻai olakino hiki ke ʻai ʻoe.

He ʻono lākou, momona, a hāʻawi i kahi helu o nā pono olakino olakino.

Eia nā kumu maikaʻi he 11 e hoʻopili i nā hua ma kāu papaʻai.

1. Hoʻouka me nā antioxidants

Loaʻa i nā berry nā antioxidant, kahi e kōkua ai e mālama i nā radical manuahi i lalo o ka kaohi.

ʻO nā radical manuahi he mau mole kūpaʻa ʻole e pōmaikaʻi i nā mea liʻiliʻi akā hiki ke hōʻino i kāu mau pūnaewele ke kiʻekiʻe loa kā lākou helu, e hoʻonāukiuki ana i ka oxidative ().

ʻO Berry kahi kumu waiwai nui o nā antioxidant, e like me anthocyanins, ellagic acid, a me resveratrol. Ma waho aʻe o ka pale ʻana i kāu mau hunaola, hiki i kēia mau mea kanu ke hōʻemi i ka pilikia o ka maʻi (,).

Ua hōʻike ʻia kahi noiʻi aia nā blueberry, blackberry, a me nā raspberry i ka hana antioxidant kiʻekiʻe loa o nā hua i hoʻopau pinepine ʻia, e pili ana i nā pomegerane (4).

I ka ʻoiaʻiʻo, ua hōʻoia kekahi mau noiʻi e hiki i nā antioxidant i nā hua ke kōkua i ka hoʻēmi ʻana i ke kaumaha o ka oxidative (,,,,).

Hoʻokahi o nā noi ʻana i nā kāne olakino i ʻike i ka ʻai ʻana i hoʻokahi, 10-auneke (300-gram) ʻāpana o nā blueberry i kōkua i ka pale ʻana i kā lākou DNA e kūʻē i nā ʻino radical manuahi ().

I loko o kahi noi ʻē aʻe i nā poʻe olakino, ʻai i ka 17 auneke (500 gram) o ka pāhū strawberry i kēlā me kēia lā no 30 mau lā i hoʻemi i kahi māka pro-oxidant e 38% ().

OLELO HOOLAHA He kiʻekiʻe nā hua i loko o nā antioxidants e like me anthocyanins, i pale aku ai i kou mau hunaula mai ka hōʻino kūpikole manuahi.

2. Hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō a me ka pane o ka insulin

Hiki i nā hua ke hoʻomaikaʻi i kou kō kō a me nā kiʻekiʻe o ka insulin.

Hōʻike ka paipu hoʻowalewale a me nā noiʻi kanaka i hiki iā lākou ke pale aku i kāu mau hunaola mai nā kiʻekiʻe o ke kō i ke kō, kōkua i ka hoʻonui ʻana i ka ʻike o ka insulin, a hoʻemi i ke kō a me ka pane ʻana o ka insulin i nā pāʻina momona kiʻekiʻe (10,,).

ʻO ka mea nui, ʻike ʻia kēia mau hopena i nā kānaka olakino ʻelua a me nā mea me ke kūpaʻa o ka insulin.

I hoʻokahi aʻo i nā wahine olakino, ʻo ka ʻai ʻana he 5 auneki (150 gram) o nā strawberry maʻemaʻe a i ʻole nā ​​hua huikau me ka berena i alakaʻi ʻia i kahi 24-26% hōʻemi o nā pae insulin, i hoʻohālikelike ʻia me ka ʻai ʻana i ka berena wale nō ()

Eia kekahi, i loko o kahi heʻeono pule, ua aʻo ʻia ka poʻe momona me ke kūpaʻa o ka insulin i inu i ka mea ʻono blueberry ʻelua mau manawa i kēlā me kēia lā i ka hoʻomaikaʻi hou ʻana i ka ʻike insulin ma mua o ka poʻe i ʻai i nā hua hua hua hua ʻole.

OLELO HOOLAHA Hiki i nā hua ke hoʻomaikaʻi i ke kō kō a me ka pane o ka insulin ke hoʻopau ʻia me nā meaʻai kiʻekiʻe-carb a i ʻole hoʻokomo ʻia i nā mea ʻono.

3. kiʻekiʻe i ka fiber

ʻO nā berry kahi kumu maikaʻi o ka fiber, e komo pū me ka fiber soluble. Hōʻike nā noiʻi i ka ʻai ʻana i ka fiber soluble e lohi i ka neʻe ʻana o ka meaʻai ma o kāu wahi digestive, e alakaʻi ana i ka hōʻemi ʻana i ka pōloli a me ka hoʻonui ʻana i nā manaʻo o ka piha.

Hoʻoemi paha kēia i kāu lawe ʻana o ka calorie a maʻalahi ka mālama ʻana i ke kaupaona (,).

He aha hou aʻe, kōkua ka fiber i ka hōʻemi ʻana i ka nui o nā calorie āu e ʻānai ai mai nā meaʻai kāwili ʻia. Ua ʻike ʻia kahi noiʻi hoʻokahi ana i ka pālua ʻana o ka lawe ʻana o ka fiber iā ʻoe e omo ai i ka 130 mau kaukani i kēlā me kēia lā ().

Eia hou, ʻo ka nui o ka fiber o nā hua ke ʻano haʻahaʻa lākou i ka carbible digestible a i ʻole net net, i helu ʻia e ka unuhi ʻana i ka fiber mai ka nui o nā carbs.

Eia nā helu karbika a me nā fiber no 3.5 auneke (100 mau) o nā hua (18, 19, 20, 21):

• ʻO Raspberries: 11.9 mau kalima o nā carbs, 6.5 o lākou he fiber
• ʻEleʻele: 10.2 gram o nā carbs, 5.3 o ia mau mea he fiber
• ʻO Strawberries: 7.7 gram o nā kalaka, 2.0 o lākou he puluniu
• Blueberry: 14.5 gram o nā ʻūlū, 2.4 o ia mau mea he fiber

E hoʻomaopopo i ka nui o ka lawelawe ʻana no nā hua he 1 kīʻaha, a hoʻololi ʻia ma kahi o 4.4-5.3 auneke (125-150 gram) ma muli o ka ʻano.

Ma muli o kā lākou ʻike ʻili momona o ka ʻupena net, ʻo nā hua he meaʻai haʻahaʻa-momona.

OLELO HOOLAHA Loaʻa nā hua i ka fiber, kahi e hoʻonui ai i nā manaʻo o ka piha, a me ka hōʻemi ʻana i ka makemake a me ka helu o nā calorie i lawe ʻia e kou kino mai nā meaʻai like.

4. Hāʻawi i nā meaʻai he nui

Haʻahaʻa nā hua i nā kalori a me ka momona loa. Ma waho o ke kiʻekiʻe o nā antioxidant, loaʻa pū kekahi mau huaora a me nā minelala.

ʻO nā hua, ʻoi loa i nā strawberry, kiʻekiʻe i ka wikamina C. ʻO ka ʻoiaʻiʻo, 1 kīʻaha (150 gram) o nā strawberry hāʻawi i kahi 150% o ka RDI no ka wikamina C (20).

Me ka ʻokoʻa o ka wikamina C, ʻano like nā hua a pau me ka huaola a me ka mineral.

Ma lalo ka meaʻai o ka 3.5-auneke (100-gram) lawelawe o nā blackberry (19):

• Kalepona: 43
• ʻO Vitamin C: 35% o ka Reference Daily Intake (RDI)
• Manganese: 32% o ka RDI
• Wikamina K1: 25% o ka RDI
• Keleawe: 8% o ka RDI
• Folate: 6% o ka RDI

ʻO ka helu calorie no 3.5 auneke (100 gram) o nā hua mai nā 32 no nā strawberry i 57 no nā blueberry, e hana ana i nā hua i kekahi o nā hua calorie haʻahaʻa ma kahi o (20, 21).

OLELO HOOLAHA Haʻahaʻa nā hua i nā caloriu a waiwai naʻe i loko o kekahi mau wikamina a me nā minelala, ʻo ia hoʻi ka lāʻau C a me ka manganese

5. Kōkua e hakakā i ka pehu

Loaʻa i nā hua hua anti-inflammatory ikaika.

ʻO ka hoʻāla ka pale o kou kino i ka maʻi a i ʻole ka ʻeha.

Eia nō naʻe, alakaʻi pinepine ka nohona o kēia ao i ka nui loa, ka hoʻolōʻihi lōʻihi ma muli o ka hoʻonui ʻia o ke koʻikoʻi, ka lawa ʻole o ka hoʻoikaika kino, a me nā koho meaʻai maikaʻi ʻole.

Manaʻo ʻia kēia ʻano mumū mau e hāʻawi i nā kūlana e like me ka maʻi kō, ka maʻi puʻuwai, a me ka momona (,,).

Hōʻike nā noiʻi e hiki i nā antioxidant i nā hua ke kōkua i ka hoʻohaʻahaʻa i nā marker inflammatory (,,,).

I hoʻokahi o nā noi ʻana i ka poʻe kaupaona kaupaona, ʻo ka poʻe e inu nei i ka mea inu mauʻu strawberry me kahi momona momona, momona momona nui i ʻike i ka hoʻemi nui ʻana o kekahi mau hōʻailona hoʻoweliweli ma mua o ka pūʻulu hoʻomalu ().

OLELO HOOLAHA Hiki i nā hua ke kōkua i ka hoʻoliʻiliʻi a hoʻemi i kou makaʻu i nā maʻi puʻuwai a me nā pilikia olakino ʻē aʻe.

6. Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol

ʻO ka berry kahi meaʻai olakino naʻau.

Ua hōʻike ʻia nā raspberry ʻeleʻele a me nā strawberry e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol i ka poʻe momona a i ʻole i loaʻa i ka metabolic syndrome (,,,,).

I loko o kahi hebedoma 8 mau pule, ua loaʻa nā mākua me ka metabolic syndrome nāna i hoʻopau i kahi mea inu i hana ʻia mai nā strawberry maloʻo maloʻo i kēlā me kēia lā i kahi 11% kulu o ka LDL (ʻino) kolesterol ().

ʻO ka mea hou aku, hiki i nā hua ke kōkua i ka pale ʻana i ka LDL cholesterol mai ka lilo ʻana i oxidized a i ʻole hōʻino ʻia, ka mea i manaʻo ʻia he pilikia nui ia no ka maʻi puʻuwai (,,,,).

I loko o kahi noiʻi i hoʻomalu ʻia i ka poʻe momona, ʻo ka poʻe e ʻai ana i 1.5 mau auneke (50 gram) o nā blueberry maloʻo maloʻo no 8 mau pule, ua ʻike lākou i ka hoʻoliʻiliʻi 28% o kā lākou pae LDL i hoʻowali ʻia ().

OLELO HOOLAHA Ua hōʻike ʻia nā berry e hoʻohaʻahaʻa i nā pae kolesterol LDL (ʻino) a kōkua i ka pale ʻana iā ia mai ka lilo ʻana i oxidized, kahi e hōʻemi ai i kou makaʻi i nā maʻi puʻuwai.

7. Maikaʻi paha i kou ʻili

Hiki i nā hua ke kōkua i ka hoʻēmi ʻana i ka ʻili o ka ʻili, ʻoiai ke kōkua nei kā lākou mau antioxidant i ka mālama ʻana i nā radical free, kekahi o nā kumu kumu o ka hōʻino ʻana o ka ʻili e hāʻawi i ka ʻelemakule ().

ʻOiai ka palena o ka noiʻi, ʻike ʻia ke kuleana o ka acid ellagic no kekahi o nā pono pili i ka ʻili o nā hua.

Hōʻike ka paipu hoʻowalewale a me nā holoholona i kēia antioksant i pale i ka ʻili ma ka pale ʻana i ka hana ʻana o nā enzyme e wāwahi i ka collagen i ka ʻili i hōʻino ʻia e ka lā (,,).

ʻO ka Collagen kahi protein i ʻāpana o ka ʻili o kou ʻili. Hāʻawi ia i kou ʻili e hohola a paʻa paʻa. Ke hōʻino ʻia ka collagen, malolo paha kou ʻili a hoʻomāhuahua i nā wrinkle.

I hoʻokahi noi, noi ʻana i ka waika ellagic i ka ʻili o nāʻiole lauoho ʻole i hōʻike ʻia i ke kukui ultraviolet no ʻewalu mau pule i hoʻēmi i ka mumū a kōkua i ka pale ʻana i ka collagen mai ka poino ().

OLELO HOOLAHA Loaʻa i nā hua ka antioxidant ellagic acid, kahi e kōkua ai i ka hoʻēmi ʻana i nā wili a me nā ʻōuli ʻē aʻe o ka ʻelemakule o ka ʻili e pili ana i ka puka ʻana o ka lā.

8. Hiki ke kōkua i ka pale ʻana i ka maʻi ʻaʻai

Hiki i kekahi mau antioxidant i nā hua, ke komo pū me nā anthocyanins, ellagic acid, a me resveratrol, ke hoʻemi i ka maka maʻi ʻaʻai (, 43,).

Kūpono, hōʻike nā holoholona a me nā noiʻi kanaka i nā hua e pale aku ai i ka maʻi ʻaʻai o ka esophagus, ka waha, ka umauma, a me ke kolona (,,,).

I loko o kahi noiʻi i 20 mau kānaka me ka maʻi ʻaʻai kolona, ​​e ʻai ana i 2 auneke (60 gram) o nā raspberry maloʻo maloʻo no 1 - 9 mau pule i hoʻomaikaʻi hou ʻia i nā māka tumo i kekahi poʻe i komo pū, ʻoiai ʻaʻole nā ​​().

Ua ʻike ʻia kahi noiʻi-paipu i loaʻa i nā ʻano strawberry āpau i nā hopena ikaika a pale i nā hunaola maʻi ʻaʻai ake, me ka nānā ʻole inā kiʻekiʻe a haʻahaʻa paha i nā antioxidants ().

OLELO HOOLAHA Ua hōʻike ʻia nā hua e hoʻoliʻiliʻi i nā māka e pili ana i ka ulu ulu ʻana o nā holoholona a me nā kānaka me nā ʻano maʻi ʻaʻai.

9. Hiki ke nanea ma ka ʻaneʻane o nā ʻano papaʻai like ʻole

Hiki ke hoʻokomo ʻia i nā berry i nā ʻano papa like ʻole.

ʻOiai ʻo ka poʻe ma ka papa haʻahaʻa-kalapona a me kaʻai ketogenic e hōʻalo pinepine i ka hua, hiki iā ʻoe ke leʻaleʻa pinepine i nā hua ma ke akahai.

ʻO kahi laʻana, kahi hapa kīʻaha kīʻaha o nā blackberry (70 gram) a i ʻole nā ​​raspberry (60 mau) i loaʻa ma lalo o 4 mau kaleka o nā carbs digestible (18, 19).

Hiki ke hoʻohui ʻia i nā hua Liberal o nā hua i paleo, Kaiwaenahonua, mea ʻai, a me nā papa ʻai vegan.

No nā poʻe makemake e lilo i ka paona, ʻo nā mau calorie i nā hua e hoʻolilo iā lākou i mea kūpono e hoʻopili i nā meaʻai, nā mea ʻai māmā, a me nā mea ʻono.

Loaʻa nā hua a me nā hua ʻāhiu i kēia manawa i nā wahi he nui o ka honua. Ke hiki ʻole lākou i ke kau, hiki ke kūʻai ʻia nā berena paʻa a hoʻoheheʻe ʻia e pono ai.

ʻO ka poʻe wale nō e pono e pale i nā hua, ʻo ia ka poʻe e koi ana i ka papa haʻahaʻa no nā maʻi digestive, a me nā kānaka āpau i nā hua. ʻO nā hopena āpau i nā strawberry ka mea maʻamau.

OLELO HOOLAHA Hiki ke leʻaleʻa i nā berry ma ka nui o nā papaʻai, no ka mea haʻahaʻa lākou i nā calorie a me nā kālika a loaʻa ākea a paʻa paha.

10. Hiki ke kōkua i kou mau aʻa i ke olakino

Ma waho o ka hoʻohaʻahaʻa ʻana i ka cholesterol, hāʻawi nā hua i nā pono ʻē aʻe no ke olakino puʻuwai, me ka hoʻomaikaʻi ʻana i ka hana o kāu mau aʻa.

Kāhea ʻia nā hunaola e hoʻopili ana i kou mau kīʻaha koko i nā hunaola endothelial. Kōkua lākou i ke kaomi koko, mālama i ke koko mai ka hoʻopili ʻana, a hana i nā hana koʻikoʻi ʻē aʻe.

Hiki i ka hoʻowahā nui ke hōʻino i kēia mau hunaola, ke kāohi ʻana i ka hana kūpono. Kuhi ʻia kēia ma ke ʻano he hopena endothelial, kahi pilikia nui no ka maʻi puʻuwai ().

Ua loaʻa nā berry e hoʻomaikaʻi i ka hana endothelial i ke aʻo ʻana i nā mākua olakino, nā kānaka me ka maʻi metabolic, a me nā poʻe puhipaka (,,,,).

I loko o kahi noiʻi i hoʻomalu ʻia i 44 mau kānaka me ka maʻi metabolic, ʻo kēlā mau mea e ʻai nei i ka blueberry smoothie i kēlā me kēia lā i hōʻike i nā hoʻomaikaʻi koʻikoʻi i ka hana endothelial, i hoʻohālikelike ʻia i ka pūʻulu mālama ().

ʻOiai manaʻo ʻia he mau hua olakino maikaʻi loa nā hua hou, akā hāʻawi mau paha nā hua i nā pono olakino puʻuwai.Hoʻomaopopo ʻia nā huahana hua palaoa i hoʻomoʻa ʻia, ʻoiai ʻaʻole hua ʻia nā hua maloʻo maloʻo.

Ua ʻike ʻia hoʻokahi noiʻi ʻoiai ʻo ka hoʻomoʻa ʻana i nā blueberry e hoʻemi ana i kā lākou anthocyanin ʻike, noho like nā huina antioxidant āpau. Ua hoʻomaikaʻi like ʻia ka hana arterial i ka poʻe i hoʻopau i nā hua i hoʻomoʻa ʻia a maloʻo paha ().

OLELO HOOLAHA Ua ʻike ʻia nā berry e hoʻomaikaʻi i ka hana arterial i loko o kekahi mau noiʻi i ka poʻe olakino, nā poʻe me ka metabolic syndrome, a me ka poʻe puhipaka.

11. ʻOluʻolu wale a i ʻole i nā papa kuhikuhi olakino

He ʻono maikaʻi ʻole nā ​​hua. Hana lākou i kahi meaʻai māmā a i ʻole meaʻai momona, inā ʻoe e hoʻohana i hoʻokahi ʻano a i ʻole ka hui ʻana o ʻelua a ʻoi.

ʻOiai he ʻono maoli lākou a koi ʻole i kahi mea momona hou aʻe, ʻo ka hoʻohui ʻana i kahi ʻāpana o ke kalima kaumaha a i ʻole ka whipped cream hiki ke hoʻololi iā lākou i kahi mea momona nani.

No ka ʻaina kakahiaka, hoʻāʻo i nā hua i kāwili ʻia me ka yogurt Greek wale nō, ka tī liʻiliʻi, a me ka tī ricotta, me nā hua hua ʻoki.

ʻO kekahi ala e hoʻopili i nā hua i kāu papaʻai ma ke ʻano he ʻāpana o ka salakeke.

E ʻike ai i ka maʻalahi o ka hiki ke hoʻohana i nā hua, e nānā i ka pūnaewele no nā papa kuhikuhi olakino.

OLELO HOOLAHA ʻAno nā hua ke lawelawe wale ʻia, me ka kirimaila, a i ʻole i nā papa kuhikuhi olakino.

Ke laina lalo

ʻOno ka hua, momona nui, a hāʻawi i nā pono olakino he nui, me kou puʻuwai a me kou ʻili.

Ma ka hoʻokomo ʻana iā lākou i kāu papaʻai i kēlā me kēia manawa, hiki iā ʻoe ke hoʻomaikaʻi i kou olakino holoʻokoʻa i kahi ala leʻaleʻa loa.