8 Nā Meaʻai Ola E Weliweli Inā ʻai nui ʻoe

Anter

• 1. ʻO Omega-3 a me nā Aila iʻa
• 2. Tuna (ʻelua a me kēne kēne)
• 3. Kinamona
• 4. Nutmeg
• 5. Kope
• 6. Ke akepaʻa
• 7. Nā mea kanu Cruciferous
• 8. Nā hua palaoa Brazil
• Lawe i ka Home Message

Nui a hewahewa nā meaʻai keu i waho.

Eia nō naʻe, he mea nui e hoʻomanaʻo i kēlā hou aku ʻaʻole mau ʻoi aku ka maikaʻi.

Hiki ke maikaʻi kekahi mau meaʻai iā ʻoe i ka hoʻohaʻahaʻa, akā hōʻeha loa i ka nui.

Eia he 8 mau meaʻai olakino hiki ʻole ke hōʻeha iā ʻoe inā ʻai ʻoe i ka nui o lākou.

1. ʻO Omega-3 a me nā Aila iʻa

Kūpono nā Omega-3 fatty acid i ko mākou olakino.

Kaua lākou i ka mumū i ke kino, he kuleana nui i ka ulu ʻana o ka lolo a hoʻemi i ka makaʻu o ka maʻi puʻuwai, e inoa ai i kekahi (,,).

No ka haʻahaʻa o ka hapa nui o nā papaʻaina i ka omega-3, ke loaʻa nei ka mahalo ʻia ().

ʻO nā mea hoʻopihapiha ʻoi loa e like me nā capsule omega-3 i hana ʻia mai iʻa, iʻa ate a me nā limu

Eia nō naʻe, he mea ʻino paha ka nui loa o ka omega-3. ʻO ka mahele maʻamau ma waena o 1-1 mau gram i kēlā lā i kēia lā, akā ʻo ka lawe ʻana i ka 13-14 mau gram i kēlā me kēia lā e loaʻa i nā hopena olakino koko i nā kānaka olakino (,).

Kūpono paha kēia, keu hoʻi no ka poʻe i hiki i ke kahe ʻana a i ʻole ke lawe nei i nā lāʻau hoʻomoe koko ().

Eia kekahi, ʻo ka lawe ʻana i ka nui o ka aila iʻa akepa iʻa e hopena i ka nui o ka lāʻau ʻAka, i kumu ʻia ka lāʻau kūpona A. He hopohopo nui kēia no nā keiki a me nā wahine hāpai (,).

Laina lalo:

Pono ka Omega-3 fatty acid i ke olakino maikaʻi. Eia nō naʻe, hiki i ka omega-3 keu ke loaʻa i nā hopena lahilahi o ke koko. ʻOi aku ka kiʻekiʻe o ka aila iʻa i ka wikamina A, hiki ke weliweli i ka nui.

2. Tuna (ʻelua a me kēne kēne)

He iʻa momona ʻo Tuna i manaʻo ʻia he olakino loa. ʻO kahi kumu maikaʻi o ka omega-3 fatty acid a kiʻekiʻe loa i ka protein.

Eia nō naʻe, hiki i nā tuna ke komo i nā pae kiʻekiʻe o kahi mea haumia i kapa ʻia methylmercury ().

Ma nā pae kiʻekiʻe, he lāʻau ʻona neurological ka methylmercury e hiki ai ke hopena i nā hopena olakino maikaʻi ʻole. Hoʻopili kēia i nā lohi hoʻomohala i nā keiki, nā pilikia ʻike, ka nele o ka launa ʻana a me ka hoʻolohe ʻana i ka hoʻolohe a me ka ʻōlelo (,).

Loaʻa i nā iʻa tuna nui ka mercury, ʻoiai kūkulu ia i loko o kā lākou mauʻaʻa i ka manawa. E hāʻawi ʻia paha kēia mau mele nui iā ʻoe ma ke ʻano he steak iʻa waiwai a hoʻohana ʻia paha i ka sushi.

Loaʻa i nā tunas liʻiliʻi he mau haʻahaʻa o ka mercury, a ʻoi aku paha ka hiki ke kēnā.

ʻElua ʻano nui o ka tuna kē kēa, a ʻokoʻa ka ʻikepili o ka mercury (,):

• Tuna keʻokeʻo: Mālamalama i ke kala a maʻa mau mai ka iʻa albacore. Aia nā ʻeke keʻokeʻo i 4-5 mau manawa o ka nui o ka mercury i loaʻa i ka tuna māmā.
• Tuna māmā: ʻOi aku ka liʻiliʻi o ka mercury o ka tuna māmā ma mua o ke keʻokeʻo keʻokeʻo. ʻEʻeleʻele i ke kala a ʻaʻole maʻa mau ka iʻa albacore.

ʻO ka palena palekana o luna o ka methylmercury no nā kānaka he 0,1 micrograms per kilogram o ke kaumaha o ke kino.

ʻO kēia ka mea i hiki i kahi keiki 25 kg (55 lb) ke ʻai wale i hoʻokahi 75 g (2.6 oz) i lawelawe ʻia no ke kēpau keʻokeʻo kēnā, keʻokeʻo i kēlā me kēia 19 lā. ʻOi aku kekahi ma mua o kēia i ka palena kiʻekiʻe i manaʻo ʻia ().

Kūkā ʻia nā wahine hāpai a me nā keiki e kaupalena i kā lākou lawe ʻana i ka iʻa iʻa i loaʻa ka mercury ʻaʻole i ʻoi aku i ʻelua mau manawa i kēlā me kēia pule ().

Aia kekahi mau ʻano iʻa ʻē aʻe i waiwai pū i ka omega-3 fatty acid, akā ʻaʻole hiki ke hoʻopili ʻia me ka mercury. Hoʻopili kēia i ka salmon, mackerel, sardines a me trout.

Laina lalo:

He nui nā meaola nui i loko o ke kātuna. Eia nō naʻe, hiki ke haumia pū ʻia me ka methylmercury ma muli o ka haumia o nā moana.

3. Kinamona

ʻO ka kinamona kahi mea ʻono maikaʻi a hoʻohana ʻia paha i loaʻa i kekahi mau lāʻau lapaʻau.

He kiʻekiʻe ia i nā antioxidant a ua hōʻike ʻia e hakakā i ka mumū a hoʻohaʻahaʻa i nā pae kō kō. Ua hoʻopili pū ʻia ka ʻai kinamona me ka hoʻemi ʻia o ka maʻi puʻuwai, ka maʻi kō, ka maʻi ʻaʻai a me nā maʻi neurodegenerative (,,,).

Eia nō naʻe, he nui nā lālā o ke kinamona i kapa ʻia ʻo coumarin, a he mea ʻino paha ia i nā koina nui.

Aia ʻelua ʻano nui o ke kinamona, me nā koina like ʻole o ka coumarin (21,,,):

• Cassia: ʻIke pū ʻia hoʻi me ke kinamona maʻamau, aia i ka cinnamon Cassia kahi kiʻekiʻe o ka coumarin.
• ʻO Ceylon: ʻIke ʻia ʻo ke kinamona maoli, ʻo Ceylon ka mea liʻiliʻi o nā mea ʻelua. ʻOi aku ka haʻahaʻa o ka coumarin.

ʻO ka lawe ʻia o coumarin i kēlā me kēia lā he 0.1 mg no kg o ke kaumaha o ke kino. ʻO ka hoʻohana ʻana i nā mea ʻoi aku ma mua o ka mea e hoʻonāukiuki i ka ate a me ke kanesa ().

Ma muli o ke ahonui i kēlā me kēia lā, ʻaʻole ia e koi ʻia e ʻai ma mua o 0.5-2 mau huna o ka kinamona Cassia i kēlā me kēia lā. Eia nō naʻe, hiki iā ʻoe ke ʻai a 5 gram (1 teaspoon) o ke kinamona Ceylon i kēlā me kēia lā.

ʻOi aku ka maikaʻi o ka ʻai ʻana ma mua o kēlā me kēia manawa, e like me ke kāhea ʻana o kekahi ʻano hoʻomoana. Akā ʻaʻole pono e ʻai pinepine i nā nui.

Laina lalo:

ʻO ka kinamona ka waiwai anti-antioxidant a pili i kekahi mau pono olakino. Aia pū kekahi i loko o ka coumarin, he mea ʻino paha i nā koina nui. I loko o nā ʻano ʻelua o ke kinamona, ʻaʻole liʻiliʻi ka coumarin ma loko o ke kinamona Ceylon.

4. Nutmeg

ʻO Nutmeg kahi mea ʻala me kahi ʻono ʻokoʻa loa. Hoʻohana pinepine ʻia ia i nā meaʻai Kalikimaka e like me eggnog, pōpō a me nā puddings.

Loaʻa i ka nutmeg kahi hui i kapa ʻia ʻo myristicin, kahi mea psychoactive.

I nā mahele haʻahaʻa, hāʻawi ka nutmeg i ka mea ʻono i nā pāʻina me ka ʻole o ke olakino. Akā i nā koina nui, hiki i ka nutmeg ke kumu i ka lāʻau make myristicin.

ʻO nā hopena o ka lāʻau make myristicin e like me ka hopu ʻana, arrhythmia puʻuwai, nausea, dizziness, ʻeha a me nā hallucination (,).

ʻO ka ʻai ʻana ma mua o 10 gram o ka nutmeg i hoʻokahi noho ʻaʻole koi ʻia. ʻO nā kiʻekiʻena kiʻekiʻe ma mua o ka mea i hōʻike ʻia i kumu o nā ʻōuli o ka ʻawahia ().

Laina lalo:

Hoʻohana ʻia ka Nutmeg i mea ʻono i nā meaʻai he nui. I nā koina haʻahaʻa, ʻaʻole ia e pili i ke olakino. Eia nō naʻe, loaʻa i ka nutmeg ka myristicin, hiki ke hoʻoweliweli i nā kaona nui.

5. Kope

ʻO ka kope kahi mea inu kupaianaha i hāpai ʻia me nā antioxidants a me nā mea hana ʻē aʻe.

Ua hoʻopili ʻia me nā pono olakino he nui, e like me ka hoʻemi ʻia ʻana o nā maʻi ate, ʻano 2 diabetes a me nā maʻi neurodegenerative (,,).

ʻO ka mea hana i ka kofe maʻamau ka caffeine, me kēlā me kēia kīʻaha i loaʻa ka awelika o 80-120 mg. ʻO ka loaʻa ʻana o 400 mg i kēlā me kēia lā e manaʻo ʻia he palekana.

Eia nō naʻe, ʻoi aku ka nui o ka ʻai ʻana ma mua o 500-600 mg i kēlā me kēia lā. Hoʻopili paha kēia i ka ʻōnaehana makaʻu, e hoʻoulu ana i ka hiamoe, ka makaʻu, ka huhū, ka ʻōpū o ka ʻōpū, ka palpitations o ka naʻau a me nā haʻalulu o nāʻiʻo.

ʻO ka nui o ka caffeine e pono ai e ʻike i kēia mau ʻaoʻao ʻokoʻa ʻokoʻa ākea ma waena o nā kānaka.

Hiki i kekahi ke inu i ke kofe e like me ko lākou makemake, ʻoiai ʻike ka poʻe i nā ʻōuli me nā caffeine liʻiliʻi.

Laina lalo:

Ua hoʻopili ʻia ke kope i nā pono olakino he nui. Eia nō naʻe, hiki i ka nui loa o ka caffeine ke hopena i nā hopena maikaʻi ʻole i kekahi poʻe.

6. Ke akepaʻa

ʻO nā ʻōkana nā ʻāpana momona o nā holoholona, ​​a ʻo ke ake ka mea momona o nā mea āpau.

Nui kona waiwai i nā pono pono like ʻole, e like me ka hao, B12, ka wikamina A a me ke keleawe.

Eia nō naʻe, aia kahi hapa 100 o ka ate o ka bipi i ʻoi aku ma mua o ʻeono mau manawa i ka papaʻaiʻai i manaʻo ʻia (RDI) o ka wikamina A, a me 7 mau manawa i ka RDI keleawe ()

ʻO ka Wikamina A kahi huaola momona momona, ʻo ia hoʻi ua mālama ʻia i loko o kā mākou kino. No laila, ʻo ka mea ʻoi aku ke kumu o nā ʻōuli o ka lāʻau kūpona A.

Hiki i kēia mau ʻōuli ke komo pū me nā pilikia o ka hihiʻo, ka ʻeha o ka iwi a me ka hoʻonui ʻana i ka maka o nā haʻi, kahe a me ka luaʻi.

ʻO ka ʻai ʻana i ke keleawe nui ke kumu o ka toxicity keleawe. Hiki i kēia ke alakaʻi i ke koʻikoʻi oxidative a me nā hoʻololi neurodegenerative, a hoʻonui paha i ka makaʻu o ka maʻi Alzheimer (,,).

ʻOiai maikaʻi ke olakino a me ka momona o ke ake, pono ʻaʻole e hoʻopau ʻia i kēlā me kēia lā. ʻAi ka ʻai hoʻokahi ʻana i kēlā me kēia pule.

Laina lalo:

Loaʻa i ke ake ka nui o nā meaola kūpono. Eia nō naʻe, waiwai nui ia i ka huaora A a me ke keleawe, i kumu e pilikia ai i ka nui loa.

7. Nā mea kanu Cruciferous

ʻO nā hua kanu Cruciferous kahi ʻohana o nā greens i hoʻopili ʻia me broccoli, Brussels sprouts, kale, cabbage a me collard greens.

Ua hoʻopili ʻia kēia mau mea ʻai me nā pono olakino he nui, e like me ka hōʻemi ʻana o ka maʻi ʻaʻai a me nā maʻi puʻuwai (,,).

ʻO nā mea kanu Cruciferous e hana i kahi hapa nui o kaʻai a ka poʻe i kēlā me kēia lā. Ua lilo lākou i mea makemake nui ʻia e like me nā mea hoʻohui i nā ʻalani ʻōmaʻomaʻo a me nā wai momona hou.

Eia nō naʻe, hiki i nā hui i loko o kēia mau mea kanu i kapa ʻia ʻo thiocyanates ke hoʻopilikia i ka hiki i ke kino ke komo i iodine. Hāʻawi paha kēia i kahi ʻano i kapa ʻia hypothyroidism (,).

Hōʻike ʻia ka hypothyroidism e kahi gland thyroid underactive. Pākuʻi ʻia nā ʻōuli me ka gland thyroid i hoʻonui ʻia, loaʻa waiwai, paʻa paʻa, ʻili maloʻo a hoʻemi i nā pae ikehu (,).

ʻOiai ke olakino maikaʻi loa nā mea kanu e like me broccoli, ʻo ka hoʻohui ʻana i nā nui i nā mea leʻaleʻa a i ʻole nā ​​wai ʻōmaʻomaʻo hiki ke hāʻawi i kahi nui o kēia mau pūhui.

Pono ka poʻe i maʻalahi i nā pilikia thyroid e hōʻalo i ka ʻai ʻana i kēia mau mea ʻai i ka nui loa.

Laina lalo:

ʻO nā mea kanu Cruciferous he olakino a momona. Eia nō naʻe, loaʻa iā lākou he thiocyanates, hiki ke ālai i ka lawe ʻana o iodine. ʻAʻole pono ka poʻe me nā pilikia thyroid e ʻai i ka nui o kēia mau mea ʻai.

8. Nā hua palaoa Brazil

ʻO nā hua Brazil kahi o nā kumu kūʻai maikaʻi loa o selenium.

ʻO Selenium kahi mea pono e pono ai, akā hiki ke lilo i mea ʻawahia i nā nui (,).

ʻO ka mea i koi ʻia i kēlā me kēia lā o selenium he 50-70 micrograms / lā no nā mākua. Hoʻohui ʻia, ʻo ka pae hoʻomanawanui kiʻekiʻe no ka lawe palekana ʻana ma kahi o 300 microgram / lā no nā mākua (47,).

Loaʻa paha i kahi nut nut Brazil nui a 95 micrograms o selenium. ʻOi aku kēia ma mua o ka nui o nā lā i ʻōlelo ʻia no nā mākua, a ʻoi aku ma mua o ʻekolu manawa ka nui e pono ai nā keiki.

ʻO ka ʻai ʻana he 4-5 mau hua nī Brazil wale nō e waiho i kahi mākua ma ka palena kiʻekiʻe o ke komo ʻana o ka selenium palekana, no laila ʻaʻole pono e ʻai ʻoe ma mua o kēlā.

ʻO nā ʻōuli o ka hoʻoweliweli selenium e komo pū me ka nalo ʻana o ka lauoho a me nā kui, nā pilikia digestive a me nā pilikia hoʻomanaʻo.

Laina lalo:

Aia i loko o nā kukui Brazil kahi selenium, kahi kumu waiwai nui. Eia nō naʻe, ʻawahia ka selenium i nā nui. No laila, pono e ʻai wale i kekahi mau nī Brazil i kēlā me kēia lā.

Lawe i ka Home Message

ʻO nā meaʻai ma kēia papa inoa he olakino maikaʻi loa.

Eia naʻe, ʻoiai ke olakino nei o kekahi mea i nā mea liʻiliʻi, ʻaʻole ia he manaʻo ʻoi aku ka olakino o ka nui.

Ke hiki mai i ka meaʻai, ʻoi aku ka ʻaʻole ʻoi aku ka maikaʻi.