12 Nā Puna Kahaha o nā Antioxidants

Anter

• Pistachios
• ʻAha
• Kope
• Ke olonā
• ʻO Barley
• Tiʻeleʻele
• Kāpiki
• Rosemary
• Huamoa
• ʻApokila
• Brokoli
• Puuwai Artichoke
• Nā mea hou aʻe ma SHAPE.com:
• Nānā no

ʻO nā Antioxidant kekahi o nā buzzwords momona maikaʻi loa. A no nā kumu maikaʻi: hakakā lākou i nā ʻōuli o ka ʻelemakule, ka pehu ʻana, a hiki iā lākou ke kōkua me ka hōʻemi kino. Akā, i ka wā e pili ana i nā antioxidants, kekahi mau meaʻai-blueberries, pomegerane, a me nā mea ʻala like me ke kinamona a me ka turmeric-loaʻa ka nani a pau. ʻO ka manawa kēia e loaʻa ai i nā poʻe koa ʻike ʻole i kāu ʻai ʻana i ka mahalo e pono ai lākou. E heluhelu e pili ana i nā mea nui o 12 mau mana hana mana antioxidant.

Pistachios

ʻOiai ʻike nui ʻia nā pistachios no ko lākou mau momona olakino, aia pū kekahi papa o nā antioxidants i kapa ʻia he flavonoids nona nā waiwai anti-inflammatory ikaika.

ʻIke ʻoe i nā mea hou aʻe e pili ana i ka pistachios? Hiki iā ʻoe ke ʻai ʻelua i ka nui o kēlā me kēia auneke ma mua o nā hua hua ʻē aʻe. E ʻoliʻoli iā lākou ma ke ʻano he meaʻai maikaʻi a i ʻole e hoʻāʻo iā lākou i kāu moa me kēia ʻano meaʻai maikaʻi.

ʻAha

He meaʻai haʻahaʻa-calorie maikaʻi ʻo nā halo (he 15 calories wale nō ma ke kīʻaha) i loaʻa pū kekahi i ka Vitamin D. ʻOiai ʻaʻole lākou he ʻulaʻula hohonu, poni, a uliuli paha (nā kala a mākou e hui pinepine ai me nā meaʻai waiwai antioxidant), nui nā haloo. nā pae o kahi antioxidant kūikawā i kapa ʻia ʻo ergothioneine. ʻO Ergothioneine kahi antioxidant ikaika i ʻōlelo ʻia e kekahi poʻe ʻepekema hiki ke hoʻohana ʻia e mālama i ka maʻi maʻi a me nā maʻi maʻi maʻi i ka wā e hiki mai ana. ʻO Ergothioneine ke kumu no ka hoʻohana ʻia ʻana o ka mushroom extract i nā huahana skincare he nui.

Koho i nā lau oyster: Loaʻa iā lākou nā pae kiʻekiʻe o ergothioneine. ʻO kēia meaʻai maʻalahi no nā halo ʻoyster grilled ka mea hoʻomaikaʻi maikaʻi loa i ka steak.

Kope

Hāʻawi kahi kīʻaha o Joe i ke kakahiaka i ka pana o ka caffeine-piha pū me nā antioxidants pū kekahi. Loaʻa i ka kofe kekahi antioxidant i kapa ʻia ʻo chlorogenic acid, ʻo ia paha ke kuleana no kona hiki ke pale i ka hoʻoneʻe ʻana o kāu cholesterol maikaʻi ʻole (ʻoi aku ka maikaʻi o ka cholesterol maikaʻi ʻole i ka hoʻoemi ʻana).

Hoʻomanaʻo i ka kofe ponoʻī ʻaʻohe calorie, a hoʻomaka wale ia i ka hopena maikaʻi ʻole i kou olakino a me kou pūhaka ke hoʻohui ʻoe i nā syrups ʻono, kō, a me nā gobs o ka waiū waiū.

Ke olonā

ʻIke ʻia ka ʻaila flaxseeds a me ka ʻaila flaxseed no ko lākou kiʻekiʻe o ka omega-3 momona alpha-linolenic acid (ALA). Hoʻokahi punetune o ka ʻaila flaxseed he ʻoi aku ma mua o 6 grams o ALA, aʻo 2 punetēpē o ka flaxseed lepo he 3 grams.

Ma ka ʻōlelo ʻana i ka meaʻai, ʻoi aku ka nui o ka flax ma mua o ka nui o ka ALA. Aia pū kekahi i nā antioxidants i kapa ʻia ʻo lignans. ʻElua punetēpō o ka ʻai flaxseed i loaʻa iā 300 mg o nā lignans ʻoiai he 1 mg o ka ʻaila he 30 mg. Hōʻike ka noiʻi e kōkua nā lignans i ka hakakā ʻana me ka hoʻohaʻahaʻa ʻana i ka protein C-reactive (kahi hōʻailona koko o ka hoʻolahalaha ākea), a kōkua pū paha lākou i nā pae kolesterol.

ʻO Barley

Ke manaʻo ʻoe i nā antioxidants, ʻaʻole paha ʻoe e kiʻi i nā hua. ʻO ka hoʻomaʻamaʻa ʻana a me ka hoʻomaʻemaʻe ʻana i nā kīʻaha e hoʻokaʻawale iā lākou i ko lākou pono meaʻai, akā inā ʻoe e ʻai i nā kīʻaha i ko lākou ʻano ʻano ʻole, aia ʻoe i kahi punch olakino hou. Loaʻa i ka bale ka antioxidant ferulic acid (inā hiki iā ʻoe ke kau i kou mau lima ma ka bale ʻeleʻele ʻoi aku ka maikaʻi).

Ua hōʻike ʻia ka Ferulic acid i loko o nā holoholona e hōʻemi i nā hopena maikaʻi ʻole ma ka lolo ma hope o ka hahau ʻana. ʻO Barley kahi pani maikaʻi loa no ka laiki a i ʻole ka quinoa i kāu ʻai. Hoʻopili kēia salakeke barley maʻalahi i ka punch protein i hoʻohui ʻia me ka hoʻohui o nā hazelnuts.

Tiʻeleʻele

Loaʻa ka kī ʻōmaʻomaʻo i ka puʻupuʻu PR āpau, akā hoʻopili ke kī ʻeleʻele i kahi punch olakino like ma kona ʻano ponoʻī. ʻOiai ʻo ke kī ʻōmaʻomaʻo he mau pae kiʻekiʻe o EGCG, he antioxidant i hiki ke hoʻopau i ke kaumaha ke hui pū ʻia me ka caffeine, loaʻa i ke kī ʻeleʻele nā ​​pae kiʻekiʻe o ka antioxidant gallic acid, hiki ke kōkua i ke kaua ʻana i ka maʻi maʻi ma ka pale ʻana i kona laha ʻana mai kekahi okana a i kekahi.

Pono ke kī ʻeleʻele i kahi hoʻomākaukau ʻokoʻa iki ma mua o ka tī ʻōmaʻomaʻo. No ke kī kī ʻeleʻele maikaʻi loa, e lawe mai i ka wai i kahi ʻeha piha a laila e kuʻi no ʻekolu a ʻelima mau minuke.

Kāpiki

ʻO nā hua Acai, ka waina ʻulaʻula, a me nā pomegerane ʻike ʻia no kā lākou kiʻekiʻe o nā antioxidants i kapa ʻia ʻo anthocyanins. ʻO ia ka mea e hāʻawi i kēia mau meaʻai i kā lākou kalaʻulaʻula hohonu. No laila, ʻaʻole paha he mea kupanaha ʻo ke kāpena ʻulaʻula a me ka ʻulaʻula kekahi kumu nui o ka antioxidant ikaika like.

Hiki i nā Anthocyanins ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino a me ka ʻōpio o kou kīʻaha koko, e pale aku ana i nā maʻi puʻuwai. A inā loaʻa mai kāu ʻano o nā anthocyanins mai ke kāpena, e loaʻa iā ʻoe ka pōmaikaʻi hou o nā glucosinolates, kahi antioxidant ʻē aʻe e hiki ke kōkua i nā cell e hakakā i ka maʻi kanesa.

Aia i loko o ke kīʻaha o ka kāpiki ʻulaʻula ma lalo o 30 mau kalori a he 2 mau huna o ka puluniu noho piha.E hoʻāʻo i kēia papahele wikiwiki a maʻalahi hoʻi no ka slaw cabbage a me ka ʻulaʻula i manuahi ʻole i nā ʻaʻa mānoanoa a me ka calorie-kūiki hoʻi.

Rosemary

Ua ʻike nui ʻia kekahi mau mea ʻala a me nā mea kanu no ko lākou ʻano antioxidant kiʻekiʻe. Loaʻa i ka kinamona nā antioxidants e kōkua i ka hoʻopaʻa ʻana i ke kō koko, aʻo ka brand of antioxidants o turmeric e hakakā i ka mumū.

ʻAʻohe ʻokoʻa ʻo Rosemary-lele wale ia ma lalo o ka radar. Hōʻike ka noiʻi e hiki i kahi antioxidant i rosemary i kapa ʻia ʻo carnosol ke hana i ka pale ʻana i ka maʻi o Alzheimer ʻoiai e hana ana i ka mea momona ma hope o nā hopena aila rosemary i ka hoʻomaikaʻi ʻana i ka hoʻomanaʻo.

E hana i kahi marinade maʻalahi, hoʻonui i ka lolo, e hoʻomoʻa i ka moa i ʻekolu mau punetēpu o ka rosemary ʻokiʻoki hou, ¼ kīʻaha o ka vīnega balsamic, a me kahi ʻāpana o ka paʻakai. Hana ia no hoʻokahi poina ole ʻai.

Huamoa

Ke hana nā hua i nā poʻo poʻomanaʻo, pili pinepine ia me kā lākou cholesterol content, ʻaʻole kā lākou antioxidants. ʻO Lutein a me zeaxanthin he mau antioxidant ʻelua i loaʻa i ka yolk o nā hua manu (kahi kumu ʻē aʻe e ʻai ai i ka hua holoʻokoʻa) i hiki ke pale i nā pilikia o ka ʻike e pili ana i ka makahiki. Ma 70 wale nō calories a me 6 gram o ka protein i kahi ʻāpana, hiki iā ʻoe ke helu maʻalahi i nā hua holoʻokoʻa i kāu papaʻai olakino.

E nānā i kēia mau ala wikiwiki a maʻalahi 20 e kuke ai i nā hua e loaʻa ai kāu lā o ka lutein a me ka zeaxanthin.

ʻApokila

ʻIke ʻia nā ʻavokado no kā lākou kiʻekiʻe kiʻekiʻe o nā momona monounsaturated olakino (1/2 i ka avocado he 8 grams). Eia naʻe ka ʻōlelo aʻoaʻo: ʻO nā meaʻai i kiʻekiʻe i nā momona unsaturated, ʻoi aku ka nui o nā antioxidants. Hoʻokomo ʻo Mother Nature i nā antioxidant ma laila e pale aku i nā momona mai ka hoʻowali ʻia ʻana. ʻAʻohe o Avocados, no ka mea, loaʻa iā lākou kahi hui o nā antioxidants i kapa ʻia he polyphenols.

No kahi lāʻau pālua o nā antioxidant, ʻoluʻolu i kāu guacamole me ka salsa. Hōʻike nā noiʻi i kēia hui ʻana e alakaʻi i kahi ʻoi aku ka nui o nā carotenoids (vitamina A-like antioxidants) mai nā tōmato i ka salsa.

Brokoli

Manaʻo wau ua lohe ʻoe i ka hopena anti-cancer o ka broccoli. ʻO ka mana hoʻokele ma hope o nā ʻano anti-cancer o broccoli mai kahi hui o nā antioxidants i kapa ʻia ʻo isothiocyanates. Aia i loko o Broccoli nā isothiocyanates ʻoi loa - sulforaphane a me erucin. ʻO Broccoli kahi calorie haʻahaʻa (30 calories ma ke kīʻaha) a me fibrous (2.5 gram i kēlā me kēia kīʻaha), kahi e hoʻopiha ai i ka meaʻai lilo kaumaha.

Eia kahi meaʻai salakeke broccoli maʻalahi hiki iā ʻoe ke hana ma ka nui a ʻai i loko o ka pule.

Puuwai Artichoke

ʻO kekahi hale mana antioxidant like ʻole, aia nā artichokes i nā antioxidants e hiki ke kōkua i ka pale ʻana i ka maʻi kanesa. Ua paʻi ʻia ka noiʻi ma ka Puke Pai o nā mahiʻai a me nā meaola kemika ʻike ʻoi aku ka kiʻekiʻe o nā artichokes ma mua o nā raspberry, strawberry, a me nā cherry i ka nui o ka mana antioxidant no kēlā me kēia lawelawe. Hāʻawi kahi kīʻaha o nā puʻuwai artichoke i kuke ʻia i 7 mau hunaila o ka fiber ma lalo o 50 mau calorie.

Nā mea hou aʻe ma SHAPE.com:

ʻO Sushi ʻoi aku ka maikaʻi a maikaʻi ʻole hoʻi no ka lilo o ke kaupaona

Hoʻololi i kāu mau pāpaʻi, hoʻemi i ke kaumaha?

5 Nā ʻike olakino DIY e hana ai i kēia lā!

Pehea e lilo palekana ai 10 mau paona

11 mau ala e hōʻano hou ai i kāu metabolism

Nānā no