9 Mea ʻai ʻono maikaʻi nāu

Anter

• 1. Melon ʻawaʻawa
• 2. Nā mea kanu Cruciferous
• 3. ʻO Dandelion Greens
• 4. Citrus Peel
• 5. Cranberry
• 6. Koko
• 7. Kope
• 8. Koma ʻōmaʻomaʻo
• 9. Waina Ulaula
• Ka Laina Lalo

ʻO nā mea ʻawaʻawa kekahi manawa e loaʻa i kahi rap maikaʻi ʻole i ka honua kukeʻai ʻoiai hiki i kā lākou ʻono ikaika ke waiho aku i nā mea ʻai picky.

Eia nō naʻe, nui ka momona o nā meaʻai ʻawaʻawa a loaʻa i loko o nā kemika mea kanu mea kanu i loaʻa nā pono olakino koʻikoʻi.

ʻO kekahi o kēia mau pōmaikaʻi e pili ana i ka makaʻu haʻahaʻa o nā maʻi he nui - e like me ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi kō - a ʻoi aku ka maikaʻi o ka ʻōpū, ka maka a me ke akepaʻa.

Eia he 9 mau meaʻai ʻawaʻawa maikaʻi i kou olakino.

1. Melon ʻawaʻawa

ʻO ka melon ʻawaʻawa kahi melon ʻōmaʻomaʻo, ākea, kukumba e like me ka ʻawaʻawa loa.

ʻAi ʻia ia ma nā ʻāina ʻAsia, ʻApelika a me Caribbean akā ʻaʻole makemake nui ʻia i nā wahi ʻē aʻe.

Hoʻopiha ʻia ka melon ʻawa me nā phytochemicals e like me triterpenoids, polyphenols a me flavonoids i hōʻike ʻia e lohi i ka ulu ʻana o nā ʻano kēpau like ʻole i nā pahu hōʻike a me nā hoʻopaʻa holoholona (,).

Hoʻohana ʻia ia i ka lāʻau lapaʻau kūlohelohe e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō i nā poʻe me ka maʻi kō.

Ua ʻike ʻia ma kahi noiʻi he 4 mau pule i ka lawe ʻana i ka meli ʻawaʻawa maloʻo maloʻo, paukū i kēlā me kēia lā e hoʻoliʻiliʻi loa i ke kiʻekiʻe o ke kō i nā kānaka me ka maʻi diabetes - ʻaʻole naʻe e like me ka lāʻau diabetes maʻamau ().

Ua ʻike ʻia kahi loiloi nui loa i nā hopena huikau i loko o nā kānaka a hoʻoholo ʻia ʻaʻole lawa nā hōʻike e hōʻike ai i nā mea hoʻopiha melon ʻawaʻawa i nā poʻe me ka maʻi diabetes ().

E like me ka nui o nā meaʻai ʻawaʻawa, waiwai ka melon ʻawaʻawa i nā antioxidant, kahi e kōkua ai e pale aku i ka hōʻino ʻana o ka cell i hopena ʻia e nā radical manuahi a hoʻoliʻiliʻi paha i kāu makaʻi o ka maʻi puʻuwai a me ka maʻi kō (,,).

Hōʻuluʻulu Manaʻo Hoʻopiha ʻia ka melon ʻawaʻawa me nā kemika hoʻokumu-maoli i hiki ke kōkua i ka pale ʻana i ka maʻi ʻaʻai, hoʻēmi i ke koʻikoʻi oxidative a hoʻohaʻahaʻa i nā pae kō kō.

2. Nā mea kanu Cruciferous

Aia i loko o ka ʻohana salibona nā mea kanu ʻono ʻawaʻawa pū loa me ka broccoli, ka ulu ʻana o Brussels, kāpeti, kale, nā radishes a me nā arugula.

Loaʻa i kēia mau meaʻai nā pūhui i kapa ʻia ʻo glucosinolates, a hāʻawi iā lākou i kā lākou ʻonoʻawaʻawa a he kuleana no ka nui o ko lākou mau pono olakino ().

Ua hōʻike ʻia nā hōʻike hoʻokolohua a me nā holoholona i hiki i nā glucosinolates ke hoʻolohi i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai, akā ʻaʻole i hoʻohālikelike mau ʻia kēia mau hopena i nā noiʻi kanaka (,,).

ʻOiai kekahi mau ʻikepili e hōʻike nei i ka poʻe e ʻai i nā mea kanu keu i ka haʻahaʻa o ka maʻi ʻaʻai, ʻaʻole like nā noiʻi āpau (,).

Manaʻo kekahi o nā kānaka noiʻi he hiki i kēia ʻokoʻa ma muli o ka ʻokoʻa ma waena o ka poʻe, a me nā ʻokoʻa kūlohelohe i nā pae o ka glucosinolate ma muli o ke ʻano o ka ulu ʻana i nā mea kanu a me nā hana kuke. Pono hou ka noiʻi ʻana (,).

Ma waho aʻe o kā lākou hopena e hakakā ana i ka maʻi ʻaʻai, nā glucosinolates i nā mea kanu kolio e kōkua i kāu enzymes ate e hana i nā toxins me ka maikaʻi loa, e hōʻemi ana i nā hopena maikaʻi ʻole i kou kino ().

ʻOiai ʻaʻole i hoʻonohonoho ʻia nā ʻōlelo kūhelu, e hōʻike ana kekahi noiʻi e ʻai ana ma ka liʻiliʻi he ʻelima mau huina o nā mea kanu kolio i kēlā me kēia pule e hāʻawi ai i nā keu olakino keu ().

Hōʻuluʻulu Manaʻo ʻO nā mea kanu Cruciferous e like me broccoli a me cabbage i loko o nā pūhui hakakā maʻi ʻaʻai ikaika a hiki ke hoʻomaikaʻi i ka hiki i kou ake ke hana i nā toxins.

3. ʻO Dandelion Greens

E noʻonoʻo paha ʻoe he mauʻu māla wale nā ​​dandelions, akā he lau na nā lau a momona.

ʻO nā greens Dandelion he ʻano waena, lau lau ʻōmaʻomaʻo me nā kaʻe kū ʻole. Hiki iā lākou ke ʻai maka ʻia i nā salakeke, kālua ʻia e like me ka ipu ʻaoʻao a i ʻole hoʻokomo ʻia i nā sopa a me nā pasta.

ʻOiai he awaawa nui lākou, kaulike pinepine ʻia nā greens dandelion me nā mea ʻono ʻē aʻe e like me ke kālika a me ka lemona.

ʻOiai he mau noiʻi liʻiliʻi e pili ana i nā pono olakino kikoʻī o nā greens dandelion, waiwai lākou i nā wikamina a me nā minelala he nui, e like me ka calcium, manganese, hao a me nā huaora A, C a me K (15).

Aia pū lākou i ka carotenoids lutein a me ka zeaxanthin, ka mea e pale ai i kou mau maka mai ka cataract a me ka macular degeneration ().

ʻO ka mea hou aku, ʻo nā greens dandelion kahi kumu waiwai nui o nā prebiotics inulin a me nā oligofructose, kahi e hāpai ai i ka ulu ʻana o nā bacteria momona ().

Hōʻuluʻulu Manaʻo Nui ka waiwai o Dandelion greens i nā huaora a me nā minelala, piha nā carotenoids i mea e pōmaikaʻi ai ke olakino maka a he kumu ia o prebiotics e paipai nei i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi.

4. Citrus Peel

ʻOiai ʻo ka ʻiʻo a me ka wai o nā hua citrus e like me nā lemona, nā ʻalani a me nā grapefruits i kahi ʻono a tart paha, ʻawaʻawa loa ka ʻili o waho a me ka ʻā keʻokeʻo.

Loaʻa kēia i ka loaʻa ʻana o nā flavonoids, ka mea e pale ai i nā hua mai ka ʻai ʻia ʻana e nā mea make akā he nui nā pono olakino i nā kānaka.

I ka ʻoiaʻiʻo, loaʻa i nā peʻa citrus kahi kiʻekiʻe o nā flavonoids ma mua o nā ʻāpana ʻē aʻe o nā hua ().

ʻElua o nā citrus flavonoid ʻoi loa ka hesperidin a me ka naringin - he mau antioxidant ikaika (19) lāua ʻelua.

Hōʻike ka paukū hōʻike a me nā noiʻi holoholona e hiki i nā citrus flavonoids ke kōkua i ke kaua ʻana i ka maʻi ʻaʻai ma ka hoʻēmi ʻana i ka lī, ka hoʻomaikaʻi ʻana i ka detoxification a me ka hoʻolōʻihi ʻana i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai, akā pono ka noiʻi kanaka ().

Inā makemake ʻoe e hoʻopili i ka citrus peel i kāu papaʻai, hiki ke grated a leʻaleʻa ʻia e like me ka zest, hoʻomaloʻo a hoʻohana ʻia i nā hoʻohuihui ʻaʻa a i ʻole nā ​​candied a hoʻohui ʻia i nā mea ʻono.

Hōʻuluʻulu Manaʻo He ʻono ʻawaʻawa ko Citrus peel ma muli o ka nui o nā flavonoids. Hiki i kēia mau antioxidant ikaika ke hōʻemi i ka mumū a kōkua i ka pale ʻana i ka maʻi ʻaʻai.

5. Cranberry

ʻO nā Cranberry he tart, nā hua ʻulaʻula ʻawaʻawa e hiki ke ʻoluʻolu maka ʻia, kuke ʻia, hoʻomaloʻo a i ʻole ka wai momona.

Loaʻa iā lākou kahi ʻano polyphenol i kapa ʻia he type-A proanthocyanidins, hiki ke pale aku i ka bacteria mai ke kau ʻana i nā papa, e like me nā kino o ke kino.

He mea maikaʻi paha kēia no ka hōʻemi ʻana i ka pala o nā niho bacteria, e hoʻohaʻahaʻa ana i kāu makaʻu H. pylori nā maʻi i loko o ka ʻōpū a me ka pale ʻana E. coli nā maʻi i kou ʻōpū a me kāu mimi (,,,).

ʻOiai ka hapanui o kēia mau aʻo ʻana i mālama ʻia i nā paipu hoʻāʻo a holoholona paha, ke hoʻohiki nei nā hopena o ka noiʻi kanaka.

Hoʻokahi lā 90 mau lā i aʻo ʻia i ka inu ʻana ma kahi o ʻelua kīʻaha (500 ml) o ka wai cranberry i kēlā me kēia lā i kōkua i ka hoʻopau ʻana H. pylori ʻoi aku ka maʻi ʻōpū ma mua o kahi placebo ().

Ua hōʻike ʻia nā noiʻi ʻē aʻe i kēlā me kēia lā o nā lāʻau cranberry e loaʻa ana ma kahi o 36 mg o proanthocyanidins hiki ke hōʻemi nui i ke alapine o nā maʻi maʻi urinary tract (UTIs), keu hoʻi i nā wahine (,,,).

Ma waho aʻe o kā lākou waiwai antibacterial, waiwai nui nā cranberry i nā antioxidants. I ka ʻoiaʻiʻo, loaʻa iā lākou ka manaʻo kiʻekiʻe loa mai 24 o nā huaʻai i ʻai mau ʻia ().

Hōʻike paha kēia i ke kumu o ka hoʻopili pinepine ʻia ʻana o ka wai cranberry i ke olakino puʻuwai maikaʻi, e like me ka hoʻohaʻahaʻa ʻana o ka mumū, ke kō a me ke kō, a me nā pae triglyceride ().

Hōʻuluʻulu Manaʻo Nui ka waiwai o Cranberries i nā polyphenols a me nā antioxidant e kōkua i ka pale ʻana i nā ʻano maʻi bacteria a hoʻomaikaʻi paha i ke olakino puʻuwai.

6. Koko

Hana ʻia ka palaoa koko mai nā pīni o ka cacao a ʻono loa i ka momona ʻole inā momona.

Hoʻohana pinepine ʻia i nā ʻano mea ʻono like ʻole, ua hui pū ʻia me ka waiū koko, cocoa liqueur, vanilla a me kō e hana ai i ka kokoleka.

Ua ʻike ka noiʻi i ka poʻe e ʻai ana i ka kokoleka ma ka liʻiliʻi he ʻelima mau manawa i kēlā me kēia pule he 56% ka haʻahaʻa o ka maʻi puʻuwai, hoʻohālikelike ʻia me ka poʻe ʻai ʻole i ka kokoleka ().

Loaʻa paha kēia ma muli o nā polyphenols a me nā antioxidant i loaʻa i ka koko, i hiki ke hoʻonui i nā kīʻaha koko a hoʻemi i ka mumū, ka pale ʻana i kou puʻuwai ().

ʻO Koko kekahi kumu waiwai maikaʻi o nā mineral miner, me ke keleawe, manganese, magnesium a me ka hao (33).

ʻO ka paukū koko ʻaʻole i hoʻomomona ʻia, nā nibao kakao a me nā kokoleka keu ʻē aʻe i loaʻa ka helu kiʻekiʻe loa o nā antioxidant a me ka liʻiliʻi o ke kō. No laila, hana lākou i mea hoʻohui olakino i kāu papaʻai ().

Hōʻuluʻulu Manaʻo Nui ka waiwai o ka koko i nā polyphenols, nā antioxidants a me nā mineral miner, a pale aku ka ʻai maʻamau i nā maʻi puʻuwai.

7. Kope

ʻO ke kope kekahi o nā mea inu inu a puni ka honua a me ke kumu kiʻekiʻe o nā antioxidants i ka papaʻai ʻAmelika ().

E like me ka nui o nā meaʻai ʻawaʻawa, piha ka kofe me nā polyphenols e hāʻawi ai i ka brew i kāna ʻono ʻokoʻa.

ʻO kekahi o nā polyphenols i loko loa o ke kofe ʻo ia ka chlorogenic acid, kahi antioxidant ikaika e kuleana paha no ka nui o nā pono olakino kofe, e like me ka hōʻemi ʻana i ka hōʻino ʻana o ka oxidative a me ka hoʻohaʻahaʻa haʻahaʻa o ka maʻi puʻuwai a me ka maʻi kō,

Hōʻike nā noiʻi e inu ana i nā kīʻaha kope kope he 3-4 i kēlā me kēia lā hiki ke hoʻēmi i kāu makaʻu o ka make, maʻi ʻaʻai a me nā maʻi puʻuwai e 17%, 15% a me 18% pakahi, ke hoʻohālikelike ʻia me ka inu ʻole ʻana i ke kofe ().

Ua ʻike ʻia kahi ʻokoʻa ʻokoʻa i kēlā me kēia kīʻaha kope i pau i kēlā me kēia lā e hōʻemi i kou makaʻi o ka maʻi ʻaʻai 2 e 7% ().

Hōʻike kekahi mau noiʻi e hiki i ke kofe caffeinated ke kōkua i ka pale ʻana i nā maʻi neurological, e like me ka maʻi ʻo Alzheimer a me Parkinson, akā pono ka noiʻi hou aʻe e hoʻomaopopo i ke kumu (,).

Hōʻuluʻulu Manaʻo ʻO ke kope kahi waiwai waiwai o nā antioxidant a me nā polyphenols. ʻO ka inu ʻana i nā kīʻaha he 3-4 i kēlā me kēia lā e hōʻemi paha i kou make ʻana, maʻi maʻi puʻuwai, diabetes a me nā maʻi neurological.

8. Koma ʻōmaʻomaʻo

ʻO ke kī ʻōmaʻomaʻo kekahi mea inu e inu ʻia a puni ka honua.

Loaʻa iā ia kahi mea ʻawaʻawa maoli ma muli o kāna catechin a me nā mea polyphenol.

ʻO ka mea i kaulana loa o kēia mau catechins i kapa ʻia ʻo epigallocatechin gallate, a i ʻole EGCG.

Hōʻike nā hōʻike hoʻokolohua a me nā holoholona i ka hiki i ka EGCG ke hoʻolohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai, akā maopopo ʻole inā loaʻa ka hopena like i nā kānaka (,).

ʻOiai kekahi mau noiʻi e hōʻike nei i nā mea inu kī ʻōmaʻomaʻo maʻamau i kahi haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i kekahi mau maʻi maʻi maʻi, ʻaʻole hōʻike ʻia nā haʻawina āpau i kahi pōmaikaʻi ().

Aia i loko o ka tī ʻōmaʻomaʻo nā ʻano polyphenols e hana ma ke ʻano he antioxidants a me anti-inflammatories. Hoʻohui pū kēia mau mea hoʻohui i ka hōʻino ʻia mai nā radical manuahi a hoʻemi i ka mumū, kahi e hōʻemi ai i kou makaʻi ʻana i nā maʻi puʻuwai (,,).

I ka ʻoiaʻiʻo, ʻo ka inu ʻana i hoʻokahi kīʻaha kī ʻōmaʻomaʻo i kēlā me kēia lā e pili ana me kahi 20% haʻahaʻa o ka hopena o ka puʻuwai ().

Koho i ke kī ʻōmaʻomaʻo ma luna o nā ʻano ʻeleʻele a keʻokeʻo paha no ka mahele lāʻau nui loa o nā antioxidants (, 50).

Hōʻuluʻulu Manaʻo Aia nā tiech Green i nā catechins a me nā polyphenols e hāʻawi i nā pono olakino he nui, e like me ka pale ʻana i ka maʻi ʻaʻai a me kahi haʻahaʻa o ka maʻi puʻuwai.

9. Waina Ulaula

Loaʻa i ka waina ʻulaʻula nā ʻano nui o polyphenols - proanthocyanidins a me nā tannins - e hāʻawi i ka waina i kona kala hohonu a me ka ʻono ʻawaʻawa.

ʻO ka hui pū ʻana o ka ʻalekohola a me kēia mau polyphenols e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai ma o ka hōʻemi ʻana i ka oxygen oxidation, e hoʻemi ana i ke kō ʻana o ke koko a me ka hoʻonui ʻana i nā kīʻaha koko ().

Ua hōʻike ʻia kekahi mau noiʻi hou e maikaʻi paha ka ʻulaʻula i kou ʻōpū.

Ua ʻike ʻia kahi noiʻi liʻiliʻi i ka inu ʻana i ʻelua aniani o ka waina ʻulaʻula i kēlā me kēia lā no hoʻokahi mahina e hoʻonui ai i ka helu o nā koʻohune gut maikaʻi ().

ʻO ka mea hou aku, ua pili pololei kēia mau hoʻololi ʻana o ka bacteria bacteria me nā pae kolesterol haʻahaʻa a hoʻemi i ka mumū.

ʻO nā keu pono ʻē aʻe o ka inu ʻana i ka waina ʻulaʻula e like me ka lōʻihi o ke ola a me ka haʻahaʻa o ka maʻi kō a me ka osteoporosis ().

E hoʻomanaʻo i ka inu ʻana i ka ʻalekika i ka nui ke alakaʻi i ka hōʻino o ke ake a me nā pilikia olakino ʻē aʻe, no laila he mea nui ka hoʻohaʻahaʻa.

Hōʻuluʻulu Manaʻo Loaʻa i ka waina ʻulaʻula nā polyphenols i hoʻopili ʻia i ke olakino puʻuwai a me ka maikaʻi maikaʻi. ʻO ka inu ʻana i ka waina ʻulaʻula e hoʻonui ai paha i ka lōʻihi o ka lōʻihi a hoʻemi i kou makaʻi i ka maʻi kō a me ka osteoporosis.

Ka Laina Lalo

Loaʻa i nā meaʻai ʻono ʻawaʻawa kēlā me kēia pono pono olakino ponoʻī, e like me ka pale ʻana i ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi kō, a me ka hoʻēmi ʻana i ka mumū a me ke koʻikoʻi oxidative.

ʻO ka hapa nui o kēia mau pōmaikaʻi e hele mai ana mai ka nui o nā polyphenols, e hana nei ma ke ʻano he antioxidants, anti-inflammatories a me nā prebiotics hoʻi.

Ma muli o ka nui o nā ʻano meaʻai ʻawaʻawa e koho ʻia, maʻalahi ka hoʻokomo ʻana i kekahi o lākou i kāu papaʻai e ʻohi ai i nā pono olakino he nui.