5 ʻano o nā meaʻai kūpuna

Anter

• 1. Nā hua citrus, broccoli a me nā ʻōmato
• 2. Nā huaʻai cereal a me nā aila
• 3. ʻO nā lau lau melemele, ʻalani a ʻulaʻula paha
• 4. Nā hua, ka waina a me ke kī ʻōmaʻomaʻo
• 5. Nā hua maloʻo, nā moa a me nā iʻa iʻa

ʻO nā meaʻai kūpono loa e paio ai i ka wā ʻelemakule nā ​​mea waiwai i nā antioxidant, e like me ka wikamina A, C a me E, carotenoids, flavonoids a me selenium, hiki ke pale i nā radical free. Hiki ke loaʻa kēia mau antioxidant i ka hapa nui o nā hua, nā mea kanu a me nā hua, nā meaʻai e kōkua hou i ka hōʻemi ʻana i ka makaʻi o nā maʻi he nui.

ʻO ka ʻelemakule kahi hana kūlohelohe o ke kino i hiki ke hoʻokele ʻia e ke koʻikoʻi, ka haumia, ke kū ʻana i ka lā a me nā toxins, no laila ke koʻikoʻi o anti-oxidants, he mea nui i ka hakakā ʻana i nā radical free, i hoʻokomo ʻia e kēia mau kumu. Eia kekahi, ʻo kekahi mau mea i loaʻa i nā meaʻai i hana ʻia hiki ke hōʻeleu hoʻi i ka ʻelemakule, no laila e hōʻalo ʻia kēia mau meaʻai

1. Nā hua citrus, broccoli a me nā ʻōmato

ʻO ka citrus a me nā hua pigmented nui loa e like me ka mango, ʻalani, peach, acerola, papaya, melon a me ka guava a me nā mea kanu e like me broccoli, nā ʻōmato, nā peppers a me nā kale e waiwai i nā huaora C, ʻo ia hoʻi ʻo ascorbic acid, kahi anti -oxidizing koʻikoʻi. agena, nui loa i loko o ke kino, ma ka ʻili ka nui.

Pono kēia wikamina no ka synthesie o collagen, makemake i ka microcirculation, hoʻoliʻiliʻi i nā hopena o ka ʻili a kōkua pū kekahi e pale i ka ʻili mai ka pāhawewe lā.

2. Nā huaʻai cereal a me nā aila

ʻO kekahi mau huaʻai cereal a me kā lākou mau aila, e like me ka germ germ, corn, soy a me nā peanuts a me nā meaʻai e like me nā hua manu, ate, ʻiʻo, nā iʻa a me nā huahana waiū e waiwai i ka huaora E, ʻo ia kahi huaola momona momona e pale aku ai i nā pūnaewele mai ka peroididation lipid a hoʻokūpaʻa hoʻi ia i nā membrane o nā hanana pūnaewele ʻē aʻe.

Hoʻohui ʻia, e like me ka wikamina C, kōkua pū ka lāʻau E e pale i ka ʻili mai ka pāhawewe ʻana o ka lā. E aʻo e pili ana i nā hana ʻē aʻe o ka wikamina E i loko o ke kino.

3. ʻO nā lau lau melemele, ʻalani a ʻulaʻula paha

ʻO nā meaʻai e like me nā lau lau a me ka melemele, ʻalani a ʻulaʻula paha a me nā huaʻai, e like me ka ʻōmato, ka palaʻai, ka pepa a me nā ʻalani, waiwai nui i nā carotenoids, a he waiwai anti-oxidant kekahi.

Hiki i nā Carotenoids, keu hoʻi i ka lycopene, ke pale i ka hōʻino i hoʻokumu ʻia e nā radical free.

4. Nā hua, ka waina a me ke kī ʻōmaʻomaʻo

ʻO nā huaʻulaʻula, e like me ka acerola, strawberry, blackberry a me açaí, nā meaʻai i waiwai i nā flavonoids, nā mea i loaʻa kahi kōkua nui i ka pale ʻana i ka ʻelemakule ʻōpio.

Eia kekahi, ʻo ka waina, kī ʻeleʻele, tī ʻōmaʻomaʻo a me nā soy kahi meaʻai / mea inu e loaʻa pū kekahi i nā flavonoids, eia nō naʻe, pono e hoʻopili ʻia kekahi o lākou i ka hoʻohaʻahaʻa.

5. Nā hua maloʻo, nā moa a me nā iʻa iʻa

ʻO Selenium, i loko o nā meaʻai e like me nā hua maloʻo, nā manuʻai, nā iʻa, kālika, ʻōmato, kulina, soybeans, lentil, iʻa a me nā crustaceans, he anti-oxidant ikaika hoʻi e pale aku i nā membrane pūnaewele, nā acidic nucleic a me nā protein e kūʻē i ka hōʻino ʻia e nā radical free.

Hoʻohui ʻia, hōʻoia kekahi mau noiʻi e pale ka selenium i ka hanana ʻana o DNA i hōʻino ʻia e UV radiation. E ʻike i nā pono āpau o selenium.