ʻO nā hua hua ola olakino 8 hiki iā ʻoe ke ʻai

Anter

• 1. Blueberry
• 2. Raspberries
• 3. Nā hua Goji
• 4. ʻO Strawberry
• 5. Bilberry
• 6. Nā hua Acai
• 7. Cranberry
• 8. Nā hua waina
• Ke laina lalo

ʻO nā hua he liʻiliʻi, palupalu, a puni nā hua o nā kala like ʻole - nui ka polū, ʻulaʻula, a me ka poni.

He meaʻono a ʻono paha lākou i ka ʻono a hoʻohana pinepine ʻia i ka mālama ʻana, nā uala, a me nā mea ʻono.

Loaʻa i kahi hua maikaʻi maikaʻi maikaʻi. Nui lākou i ka fiber, ka huaora C, a me nā polyphenols antioxidant.

ʻO ka hopena, ʻo ka hoʻokomo ʻana i nā hua i kāu papaʻai hiki ke kōkua i ka pale a hoʻemi ʻana i nā ʻōuli o nā maʻi maʻi mau.

Eia nā 8 o nā hua olakino hiki ke ʻai ʻoe.

1. Blueberry

ʻO nā huaʻalani he hua punahele i lawelawe ʻia ma ke ʻano he kumu waiwai nui o ka huaʻai K.

Hāʻawi kahi kīʻaha (148 gram) o nā blueberry i nā mea momona ():

• Kalepona:
  84
• Puluniu:
  3.6 gram
• Wikamina
  C: 16% o ka DV
• Wikamina
  K: 24% o ka DV
• Manganese:
  22% o ka DV

Loaʻa pū i nā blueberry nā polyphenols antioxidant i kapa ʻia anthocyanins ().

Hiki i nā Anthocyanins mai nā blueberry ke hoʻēmi i ke koʻikoʻi oxidative, no laila e hoʻoliʻiliʻi ana i ka maʻi o ka maʻi puʻuwai i nā kānaka olakino ʻelua a me nā mea i makaʻu nui i ka maʻi (,,).

Hoʻohui ʻia, hiki i nā blueberry ke hoʻomaikaʻi i nā ʻaoʻao ʻē aʻe o ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka LDL kolokolo "ʻino" i loko o ke koko, e hoʻemi ana i ka hopena o ka puʻuwai puʻuwai, a hoʻonui i ka hana o nā aʻa (,,).

Hiki i nā Blueberry ke hoʻohaʻahaʻa i ka pilikia o ka maʻi kō. Ua hōʻike ʻia nā noiʻi e hiki i nā blueberry a i ʻole nā ​​bioeberry bioactive hui ke hoʻomaikaʻi i ka ʻike insulin a hoʻemi i ka makaʻu o ka maʻi maʻamau ʻo 2 a hiki i ka 26% (,).

Ua hōʻike ʻia kahi noiʻi nānā nui ʻana i ka poʻe e ʻai i nā blueberry he lohi ka nui o ka emi o ka noʻonoʻo, ʻo ia hoʻi ke olakino o ko lākou lolo i ko lākou mau makahiki ().

Eia nō naʻe, pono hou ʻia kahi noiʻi e ʻike i ke kuleana kikoʻī a nā blueberry i ke olakino olakino.

hōʻuluʻulu manaʻoLoaʻa nā Blueberry
nā huina maikaʻi o ka puluniu, wikamina C, a me nā anthocyanins antioxidant. ʻAi ʻaina
Hiki i nā blueberry ke kōkua i ka hōʻemi ʻana i nā pilikia no ka maʻi puʻuwai a me ka maʻi kō.

2. Raspberries

Hoʻohana pinepine ʻia nā raspberry i nā mea ʻono a lawelawe ma ke ʻano he kumu maikaʻi loa o ka fiber.

Hāʻawi kahi kīʻaha (123 gram) o nā raspberry ():

• Kalepona:
  64
• Puluniu:
  8 gram
• Wikamina
  C: 36% o ka DV
• Wikamina
  K: 8% o ka DV
• Manganese:
  36% o ka DV

Aia i loko o nā raspberries nā polyphenols antioxidant i kapa ʻia ellagitannins, hiki ke kōkua i ka hoʻēmi ʻana i ke kaumaha o ka oxidative ().

Ua hōʻike ʻia kahi noiʻi i ka wā i hoʻopau ai nā poʻe holo kaʻa i ka mea inu i loko o nā raspberry a me nā hua ʻē aʻe, ua emi ka nui o ke koʻikoʻi oxidative i hoʻokumu ʻia e ka hoʻoikaika kino ().

ʻO nā raspberry i hoʻopau pinepine ʻia he ʻulaʻula ʻAmelika a he ʻulaʻula ʻEulopa. Eia nō naʻe, nui nā ʻano like ʻole o nā raspberry, a ua hōʻike ʻia nā raspberry ʻeleʻele i kekahi mau pono olakino.

ʻOi aku ka maikaʻi o nā raspberry ʻeleʻele no ke olakino puʻuwai. Ua hōʻoia ʻia nā noiʻi e hiki i nā raspberry ʻeleʻele ke hōʻemi i nā mea pilikia no ka maʻi puʻuwai, e like me ke kahe o ke koko a me ke kō kolesterol (,,).

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe e hōʻemi paha nā raspberry ʻeleʻele i ka mumū i ka poʻe me ka maʻi metabolic ().

Eia nō naʻe, ua liʻiliʻi kēia mau aʻo ʻana. Pono e noiʻi hou e hōʻoia i nā pono o nā raspberry ʻeleʻele.

Hōʻuluʻulu Manaʻo

Piha nā raspberry i
puluniu a me nā polyphenols antioxidant. ʻO nā raspberry ʻeleʻele, keu paha
pōmaikaʻi ke olakino puʻuwai.

3. Nā hua Goji

ʻO nā hua Goji, i ʻike ʻia he wolfberry, he ʻōiwi o Kina a hoʻohana ʻia i ka lāʻau kuʻuna. Ua lilo lākou i poʻe kaulana loa i ka Honua Komohana.

Hoʻokahi auneke (28 gram) o nā hua goji maloʻo i hāʻawi ʻia ():

• Kalepona:
  98
• Puluniu:
  3.7 gram
• Wikamina
  C: 15% o ka DV
• Wikamina
  A: 42% o ka DV
• Hao:
  11% o ka DV

Loaʻa i nā hua Goji nā pae kiʻekiʻe o ka wikamina A a me ka zeaxanthin, he mea nui ia mau mea ʻelua no ke olakino maka.

Hoʻokahi o nā noiʻi o 150 poʻe ʻelemakule i ʻike i ka ʻai ʻana i ka 14 gram o ka formriitary milk-based formulate o goji berry i kēlā me kēia lā i hoʻemi i ka emi o ke olakino maka ma muli o ka ʻelemakule. Kēia haʻawina, a me ka lua o like like, hōʻike i ka ʻai ʻana i nā hua goji hiki ke hāpai i nā pae zeaxanthin koko (,).

E like me nā hua ʻē aʻe, loaʻa i nā hua goji nā antioxidant polyphenols. Ua ʻike ʻia kahi noiʻi ʻana i ka inu ʻana i ka wai goji berry no 30 mau lā e hoʻonui ai i nā pae antioxidant koko o ke olakino, ka poʻe Kina kahiko.

Ua ʻike ʻia kahi noiʻi ʻē aʻe e inu ana i ka wai goji berry no 2 mau pule e hoʻonui ai i ka metabolism a hoʻemi i ka nui o ka pūhaka i nā poʻe kaumaha ().

Hōʻuluʻulu ManaʻoʻO nā hua Goji
waiwai nui i nā meaola e kōkua i ke olakino maka. Loaʻa pū lākou
antioxidants nui.

4. ʻO Strawberry

ʻO nā Strawberry kekahi o nā hua i hoʻopau pinepine ʻia ma ka honua a ʻo kekahi o nā kumu maikaʻi o ka huaʻai C.

Hāʻawi kahi kīʻaha (144 gram) o nā strawberry holoʻokoʻa ():

• Kalepona:
  46
• Puluniu:
  3 gram
• Wikamina
  C: 97% o ka DV
• Manganese:
  24% o ka DV

Maikaʻi nā Strawberry i ke olakino puʻuwai. ʻO ka ʻoiaʻiʻo, ua hoʻopaʻa ʻia ma kahi o ka 93,000 mau wahine i loaʻa i ka poʻe i ʻai ma mua o 3 mau ʻāpana o nā strawberry a me nā blueberry i kēlā me kēia pule ma kahi o 30% ka nui o ka maka o ka puʻuwai ().

Ua hōʻike ʻia kekahi mau noiʻi ʻana e hiki i nā strawberry ke hoʻemi i nā ʻano pilikia no ka maʻi puʻuwai e like me ke kō ʻana o ke koko, nā triglycerides, a me nā pilikia o ka oxidative (,,,).

Hiki i nā Strawberry ke hoʻoliʻiliʻi i ka hoʻohaʻahaʻa e ka hoʻohaʻahaʻa ʻana i nā kemika hoʻowali i ke koko, e like me IL-1β, IL-6, a me C-reactive protein (CRP) (,,).

Eia kekahi, hiki i nā strawberry ke kōkua i ke kaohi ʻana i nā pae kō kō, i mea nui no ka pale ʻana i ka maʻi kō.

ʻO ka ʻoiaʻiʻo, ua aʻo ʻia ma kahi o 200,000 mau kānaka i ka ʻai ʻana i nā strawberry hiki ke hoʻēmi i ka maʻi diabetes ma kahi o 18% ().

ʻO ka mea hope loa, ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i 2 auneke (60 gram) i kēlā me kēia lā o ka paukū maloʻo maloʻo maloʻo e hoʻoliʻiliʻi i ke kaumaha oxidative a me nā kemikona hoʻoweliweli i ka poʻe e makaʻu nui nei i ka ulu ʻana i ka maʻi ʻaʻai esophageal ().

Hōʻuluʻulu Manaʻo

ʻO nā Strawberry kahi
kumu maikaʻi loa o ka wikamina C. Hōʻike ʻia lākou e hōʻemi i nā mea pilikia no ka puʻuwai
maʻi a kōkua i ka mālama ʻana i ke kō kō.

5. Bilberry

ʻAno like loa nā bilberry me nā blueberry, a huikau pinepine nā mea ʻelua. No ʻEulopa ʻo bilberry, akā ʻo nā blueberry he ʻōiwi ia no ʻAmelika ʻĀkau.

Hāʻawi nā 3.5 auneke (100 gram) o nā bilberry (36):

• Kalepona:
  43
• Puluniu:
  4.6 gram
• Wikamina
  C: 16% o ka DV
• Wikamina
  E: 12% o ka DV

Ua hōʻike ʻia nā noiʻi ʻepekema he maikaʻi nā bilberry i ka hoʻēmi ʻana i ka lī.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka ʻai ʻana i ka wai bilberry a i ʻole ka inu ʻana i ka wai bilberry hiki ke hoʻēmi i ka mumū i ka poʻe i makaʻu i ka maʻi puʻuwai a i ʻole ka metabolic syndrome (,).

Ua ʻike kekahi noiʻi ʻē aʻe o 110 mau wahine i ka ʻai ʻana i nā bilberry no kahi o 1 mau mahina i hoʻemi i nā pae o ka mark endothelial i hoʻopili ʻia i ka ulu ʻana o ka maʻi puʻuwai. Ua hoʻemi ʻia ke anapuni o ka pūhaka e 0.5 iniha (1.2 cm) a me ke kaumaha e 0.4 paona (0.2 kgs) ().

Ua ʻike ʻia kahi noiʻi ʻokoʻa i ka ʻai ʻana i kahi papaʻai i waiwai i nā bilberry, nā kīʻaha piha, a me nā iʻa i hoʻēmi i ke kō i ke kō i nā kānaka me ke kō kō ().

E hoʻonui paha ka Bilberry i ka maikaʻi "HD" HDL cholesterol a hoʻēmi i ka "maikaʻi" LDL cholesterol (,).

Hōʻuluʻulu Manaʻo

ʻAno like nā bilberry
i nā blueberry a maikaʻi i ka hōʻemi ʻana i ka lī. Kōkua pū paha lākou
hoʻemi i ke kaupaona a me ke kō kolesterol.

6. Nā hua Acai

Ulu nā hua Acai ma nā kumu lāʻau acai maoli i ka moku ʻo Amazon Brazil.

Ua lilo lākou i mau mea hoʻopihapiha meaʻai olakino i makemake nui ʻia no ka mea o ko lākou kiʻekiʻe kiʻekiʻe o ka maʻiʻo.

3.5 auneke (100 gram) o ka acai berry puree hāʻawi ():

• Kalepona:
  70
• Puluniu:
  5 gram

E hoʻomanaʻo i ka hua pinepine ʻia o nā hua acai i hoʻomaloʻo ʻia a i ʻole maloʻo, i hiki ke hoʻopili i ka ʻike nutritional.

ʻO nā hua Acai kekahi o nā kumu waiwai maikaʻi loa o nā polyphenols antioxidant a loaʻa paha i 10 mau manawa hou aku nā antioxidant ma mua o nā blueberry ().

Ke hoʻopau ʻia ma ke ʻano he wai a pulp paha, hiki i nā hua acai ke hoʻonui i nā pae antioxidant o ke koko a hoʻemi i nā kemika i pili i ke koʻikoʻi oxidative (,).

Hoʻohui ʻia, ua hōʻike ʻia ka pulp hua acai berry e hoʻoliʻiliʻi i ke kō kō, ka insulin, a me nā pae kō koko i nā mākua kaumaha i hoʻopau i ka 200 gram i kēlā me kēia lā no 1 mahina ().

Ua hōʻike ʻia kēia mau hopena i ka poʻe haʻuki. ʻO ka inu ʻana i 3 auneke (100 ml) o kahi wai acai i kāwili ʻia no 6 mau pule e hoʻēmi ai i ke kō ʻana o ke koko a hoʻēmi hoʻi i ke kaumaha o ka oxidative ma hope o ka hoʻoikaika kino ʻana, i mea e wikiwiki ai ka hoʻi hou ʻana mai ka hōʻino ʻana o nā mākala ().

Hiki i nā antioxidants i ka acai ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka osteoarthritis. Ua loaʻa kahi noiʻi o ka poʻe me ka osteoarthritis i ka inu ʻana i 4 auneke (120 ml) o ka wai acai i kēlā me kēia lā no 12 mau pule e hoʻoliʻiliʻi loa ai i ka ʻeha a hoʻomaikaʻi i ka nohona o kēlā me kēia lā ().

Hōʻuluʻulu ManaʻoLoaʻa nā hua Acai
nā nui o nā antioxidants, i hiki ke kōkua i ka hōʻemi ʻana i ke kōpaʻa o ke koko,
stress oxidative, a hōʻemi i nā ʻōuli o osteoarthritis.

7. Cranberry

ʻO ka Cranberry kahi hua olakino maikaʻi loa me kahi ʻawaʻawa kawa.

ʻAʻohe ʻai pinepine ʻia lākou. Ma kahi o, hoʻopau pinepine ʻia lākou e like me ka wai.

Hāʻawi kahi kīʻaha (110 gram) o nā cranberry maka (50):

• Kalepona:
  46
• Puluniu:
  3.6 gram
• Wikamina
  C: 16% o ka DV
• Manganese:
  12% o ka DV

E like me nā hua ʻē aʻe, loaʻa i nā cranberry nā polyphenols antioxidant. Eia nō naʻe, ka hapa nui o kēia mau antioxidant i loko o ka ʻili o ka cranberry. No laila, ʻaʻohe i loko o ka wai cranberry ka nui o nā polyphenols ().

ʻO ka pōmaikaʻi olakino kaulana loa o cranberry ko lākou hiki ke hōʻemi i ka makaʻu o nā maʻi maʻi urinary tract (UTIs).

ʻO kekahi mau kemika i loko o nā cranberry e pale aku i ka bacteria E. coli mai ka pipili ʻana i ka paia o ka puhā a i ʻole ka mimi, no laila e hoʻēmi nei i ka makaʻu o ka maʻi (,).

Ua hōʻike ʻia kekahi mau noiʻi i ka inu ʻana i ka wai cranberry a i ʻole ka lawe ʻana i nā mea hoʻopihapiha cranberry hiki ke hoʻēmi i ka makaʻi o ka UTI (,,,).

Hiki i ka wai Cranberry ke hoʻēmi i ka makaʻu o nā maʻi ʻē aʻe pū kekahi.

H. pylori he ʻano bacteria e hiki ke hoʻopuka i nā maʻi puʻu o ka ʻōpū a me nā maʻi ʻaʻai. Ua hōʻike ʻia nā ʻano noiʻi he hiki i ka wai cranberry ke pale aku H. pylori mai ka hoʻopili ʻana i ka paia o ka ʻōpū a pale i ka maʻi (,).

Ua hōʻike pū ʻia ka wai Cranberry i nā pono like ʻole no ke olakino puʻuwai. Ua ʻike ka nui o nā noiʻi e hiki i ka inu ʻana i ka wai cranberry ke hoʻemi i ke kōkō, ke kahe o ke koko, ke kaumaha a me ka ʻoʻoleʻa o ke aʻa (,,).

Eia naʻe, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā ʻano wai wai cranberry me nā kō kō.

Hōʻuluʻulu ManaʻoCranberry a me
hiki i ka wai cranberry ke hōʻemi i ka makaʻu o ka maʻi urinary a me nā maʻi ʻōpū a
ke kōkua paha i ke olakino puʻuwai. Eia naʻe, ʻoi aku ka maikaʻi o ka hōʻalo i nā wai momona me nā mea i hoʻohui ʻia
kō.

8. Nā hua waina

Hoʻopau ākea ʻia nā hua waina ma ke ʻano holoʻokoʻa, nā hua maka a i ʻole he wai, waina, hua maloʻo, a vīnega paha.

Hoʻokahi kīʻaha (151 gram) o ka huina, hāʻawi nā hua waina maka ():

• Kalepona:
  104
• Puluniu:
  1.4 gram
• Wikamina
  C: 5% o ka DV
• Wikamina
  K: 18% o ka DV

ʻO kaʻili a me nā hua o nā hua waina kahi kumu maikaʻi loa o nā polyphenols antioxidant. Ua hōʻike ʻia kekahi mau ʻano noiʻi e hiki i nā hua hua waina polyphenol hua ke hoʻohaʻahaʻa i ke kahe o ke koko a me ka helu o ka naʻau (,).

Eia nō naʻe, liʻiliʻi ka hapa nui o kēia mau aʻo ʻana. Hōʻike kekahi mau noiʻi ʻē aʻe ʻaʻole maopopo ka hopena o nā polyphenols i ke kaomi koko ().

Ua ʻike ʻia kahi noiʻi nānā nui i ka ʻai ʻana i nā hua waina a i ʻole nā ​​hua puaʻa 3 mau manawa i kēlā me kēia pule e pili ana me ka 12% hōʻemi i ka makaʻu o ka maʻi ʻano 2 ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana he 17 auneki (500 mau gram) o nā hua waina i kēlā lā i kēia lā no 8 mau pule i hoʻēmi i ke koko a me nā koʻikoʻi oxidative i ka poʻe me ke kiʻekiʻe o ke kolesterol ().

ʻO ka hope loa, hiki paha i ka wai hua waina ke hoʻopōmaikaʻi i ke olakino lolo. Ua ʻike ʻia kahi noiʻi liʻiliʻi o 25 mau wahine i ka inu ʻana i 12 auneke (355 ml) o ka wai huaʻōina Concord i kēlā me kēia lā no 12 mau pule e hoʻomaikaʻi maikaʻi i ka hoʻomanaʻo ʻana a me ka hoʻokele ʻana ().

Hōʻuluʻulu ManaʻoʻO nā hua waina, kikoʻī
nā hua a me ka ʻili, piha i nā antioxidant. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ke koko
Ka maʻi ʻaʻai a me ka maʻi ʻaʻano 2 e like me ke olakino olakino.

Ke laina lalo

ʻO nā hua Berry kekahi o nā mea olakino olakino hiki ke ʻai, no ka mea, haʻahaʻa lākou i nā calorie akā kiʻekiʻe i ka fiber, vitamin C, a me nā antioxidants.

Nui nā hua i hōʻoiaʻiʻo i nā pono no ke olakino puʻuwai. Hoʻopili kēia i ka hoʻohaʻahaʻa ʻana i ke koko a me ka cholesterol, ʻoiai e hoʻoliʻiliʻi ana i ke koʻikoʻi oxidative.

Hiki iā lākou ke kōkua i ka hōʻemi ʻana i ka makaʻu o ka maʻi ʻaʻano 2 e ka hana ʻana ma ke ʻano he hoʻololi ʻē aʻe i nā meaʻai māmā kō.

E hoʻāʻo e ʻai i kekahi mau ʻāpana o nā hua i hoʻokahi pule a hoʻohālikelike i nā ʻano ʻokoʻa. Hana lākou i kahi meaʻai māmā a i ʻole ka ʻaina kakahiaka maikaʻi.