7 mau hua ʻōniʻoniʻo Delicious me nā pono ke olakino ikaika

Anter

• 1. Blueberry
• 2. Pāleka
• 3. Nā ʻelemakule
• 4. ʻO nā hua waina Concord
• 5. Nā currants ʻeleʻele
• 6. ʻO Damson plums
• 7. ʻO nā tōmato polū
• Ke laina lalo

Loaʻa i nā hua uliuli ko lākou kala ikaika mai nā mea kanu pono e kapa ʻia polyphenols.

ʻO ka mea nui, kiʻekiʻe lākou i nā anthocyanins, kahi hui o nā polyphenols e hāʻawi i nā hulu polū ().

Eia nō naʻe, hāʻawi kēia mau mea hoʻohui i nā mea hou aʻe ma mua o ke kala.

Hōʻike ka noiʻi e hiki i nā papaʻai kiʻekiʻe i nā anthocyanins ke hoʻolauna i ke olakino puʻuwai a hoʻoliʻiliʻi i kāu makaʻu o ka momona, ʻano 2 diabetes, kekahi maʻi ʻalalā, a me nā maʻi ʻē aʻe ().

Eia he 7 mau hua ʻalani polū me nā pono olakino ikaika.

1. Blueberry

ʻOluʻolu ka Blueberry a piha me nā meaʻai.

Haʻahaʻa lākou i nā calories, kiʻekiʻe i ka fiber, a hoʻouka ʻia me nā micronutrients pono, e like me ka manganese a me nā huaora C a me K ().

ʻO kēia mau hua ʻono he kiʻekiʻe pū kekahi i nā anthocyanins, he mau antioxidant mana ia e kōkua i ka pale ʻana i kāu mau hunaola mai ka ʻino mai nā mole kūpaʻa i kapa ʻia he radicals free (,,).

Wahi a kekahi noiʻi i 10 mau kāne olakino, ʻo nā antioxidants i hāʻawi ʻia ma kahi o 2 mau kīʻaha (300 mau gram) o nā blueberry e pale koke i kāu DNA e kūʻē i ka radical free ().

Hoʻohui ʻia, hōʻike ka noiʻi i nā papaʻai kiʻekiʻe i nā anthocyanins mai nā blueberry a me nā huaʻai a me nā mea ʻai ʻē aʻe e pale aku ai i nā maʻi maʻi mau, e like me ka maʻi puʻuwai, ʻano diabetes he 2, maʻi ʻaʻai, a me nā ʻano lolo e like me Alzheimer (,,).

Hōʻuluʻulu Manaʻo Nui ka waiwai o ka Blueberry i nā meaola pono a me nā antioxidant, kahi mea e pale aku ai i ka hōʻino ʻana o ka cell a hoʻoliʻiliʻi paha i ka maʻi maʻi maʻi.

2. Pāleka

ʻO nā Blackberry momona a momona hoʻi i nā hua uliuli-polū e hāʻawi i nā pono olakino he nui.

Hoʻopili kahi kīʻaha hoʻokahi (144 gram) o nā blackberry i 8 mau hunaila fiber, 40% o ka Daily Value (DV) i manaʻo ʻia no ka manganese, a me 34% o ka DV no ka huaora C ().

Hāʻawi pū ka lawelawe like i 24% o ka DV no ka huaola K, e hana ana i nā blackberry i hoʻokahi o nā kumu hua momona o kēia waiwai pono ().

Pono ka Vitamin K no ke kāpili ʻana i ke koko a he kuleana nui i ka olakino iwi ().

ʻOiai ke noiʻi ʻia nei ka pilina ma waena o ka wikamina K a me ka olakino iwi, manaʻo ka ʻepekema hiki i ka nele o ka wikamina K ke kōkua i ka osteoporosis, kahi ʻano e nāwaliwali ai nā iwi a palupalu ().

ʻOiai ʻoi aku ka kiʻekiʻe o nā lau lau ʻōmaʻomaʻo i ka wikamina K, kahi mau hua i wae ʻia, e like me nā blackberry, nā blueberry, a me nā prun, he nui nā mea e kōkua ai iā ʻoe e hoʻokō i kāu mau pono o kēlā me kēia lā (,,,).

Hōʻuluʻulu Manaʻo Hāpai ʻia nā blackberry me ka fiber, manganese, a me ka wikamina C. ʻO lākou kekahi o nā hua liʻiliʻi i kiʻekiʻe i ka wikamina K, kahi mea nui i ke kāpili ʻana i ke koko a me ka olakino iwi.

3. Nā ʻelemakule

ʻO Elderberry kekahi o nā mea kanu mea kanu i makemake nui ʻia ma ka honua holoʻokoʻa (,).

Hiki i kēia hua polū-poni ke kōkua i ka pale ʻana i ke anuanu a me ka flu ma ka hoʻonui ʻana i kāu ʻōnaehana pale. Hōʻike ʻia kekahi e kōkua i ka poʻe e ola hou mai kēia mau maʻi wikiwiki ().

Hōʻike ka noiʻi e hiki i nā mea kanu pono ke kanu i nā elderberry ke hoʻoulu i nā hunaola olakino olakino e kōkua i ke kaua ʻana i nā maʻi anuanu a me nā maʻi flu ().

ʻO nā mea hou aʻe, hōʻike nā loiloi paipu hoʻowalewale i ka hoʻopiʻi ʻia ʻana o nā ʻelemakule konsentrated e hakakā i ka maʻi flu a pale iā ia mai ka maʻi ʻana i nā hunaola, eia naʻe ke nānā ʻia nei (20,).

I hoʻokahi o 5 mau lā o ke aʻo ʻana, ʻo ka lawe ʻana i 4 punetēpu (60 ml) o kahi syrup elderberry paʻa i kēlā me kēia lā i kōkua i ka poʻe me ka maʻi palu e hoʻōla i ka awelika o 4 mau lā ma mua o ka poʻe i lawe ʻole i ka waihona ().

ʻOi aku ka nui o kēia mau huaʻai i nā huaora C a me B6, ʻelua mau meaola i ʻike ʻia e hāpai i kahi ʻōnaehana pale ola olakino. ʻO 1 wale ke kīʻaha (145 gram) o nā huaʻōlani i 58% a me 20% o nā DV no nā huaora C a me B6, (,,).

E hoʻomanaʻo he ʻoi aku paha ka maikaʻi o ka ʻai ʻana i kēia mau hua i kuke ʻia. Hoʻokumu paha nā ʻōpelu maka i ka ʻōpū huhū, ʻoiai inā ʻai ʻole ʻia (26).

Hōʻuluʻulu Manaʻo ʻO nā Elderberry kahi berry poni-polū momona i hoʻohana nui ʻia e like me kahi lāʻau kūlohelohe no ke anu a me nā hōʻailona flu.

4. ʻO nā hua waina Concord

ʻO nā hua waina Concord kahi huaʻai olakino, polū-polū i hiki ke ʻai hou a hoʻohana ʻia no ka hana ʻana i ka waina, wai inu, a me nā jam.

Hoʻopiha lākou me nā mea kanu pono e hana me he mau antioxidant. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o nā hua waina Concord i kēia mau hui ma mua o ka poni, ʻōmaʻomaʻo, a me nā huaʻula ʻulaʻula ().

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai, e hōʻike ana kekahi mau noiʻi e hiki i nā hua waina Concord a me kā lākou wai ke hoʻonui i kāu ʻōnaehana pale ().

ʻO kahi laʻana, hoʻokahi 9 mau pule i hoʻopaʻa ʻia e inu ka poʻe i 1.5 mau kīʻaha (360 ml) o ka wai huaʻōina Concord i kēlā me kēia lā e hoʻonui i ka helu o nā pūnaewele immune pono a me nā pae antioxidant koko, hoʻohālikelike ʻia me kahi hui placebo ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi liʻiliʻi i ka inu ʻana i ka wai hua waina Concord i kēlā me kēia lā e hoʻonui i ka hoʻomanaʻo, ka naʻau, a me ke olakino lolo (,,,).

Hōʻuluʻulu Manaʻo Hiki i nā hua waina Concord-polū Concord ke hoʻonui i ka pale ʻana, ka naʻau, a me ke olakino lolo, ʻoiai e pono ana nā noiʻi hou e hōʻoia i kēia.

5. Nā currants ʻeleʻele

ʻO nā currant ʻeleʻele he hua hua tart loa me kahi hue hohonu, bluish-purple.

Hiki iā lākou ke ʻai hou, hoʻomaloʻo, a i ʻole nā ​​jam a me nā wai momona. ʻIke paha ʻoe iā lākou i nā mea hoʻopihapihaʻai.

ʻOi aku ka kiʻekiʻe o nā currant ʻeleʻele i ka wikamina C, kahi mea i kaulana a ikaika hoʻi i ka antioxidant.

Hāʻawi kahi kīʻaha hoʻokahi (112 gram) o ka blackcurrant hou ma mua o ʻelua mau manawa ka DV no kēia huaola ().

Ma ke ʻano he antioxidant, kōkua ka wikamina C i ka pale ʻana i ka pohō a me nā maʻi maʻi mau. ʻO ka ʻoiaʻiʻo, ʻike kekahi mau noiʻi heluna kanaka i nā papaʻai momona i kēia mea momona e hāʻawi i ka pale nui i nā maʻi puʻuwai ().

Hoʻohui ʻia, he kī nui ka wikamina C i ka hoʻōla ʻana i ka ʻeha, kou ʻōnaehana pale, a me ka mālama ʻana i kou ʻili, nā iwi, a me nā niho (,,).

Hōʻuluʻulu Manaʻo Hoʻopiha ʻia ʻo Blackcurrants me ka wikamina C, kahi antioxidant ikaika e hana nui i kāu ʻōnaehana pale a kōkua i ka mālama ʻana i ka ʻili maikaʻi, nā iwi, a me nā niho.

6. ʻO Damson plums

ʻO nā damsons he plum polū e hana pinepine ʻia i nā jam a me nā jellies. Hiki iā lākou ke hoʻomaloʻo e hana i nā prun (38).

ʻO Prunes kahi koho nui loa no nā pilikia digestive, e like me ka constipation, kahi maʻi e pili ana i ka 14% o ka heluna honua ().

Nui lākou i ka fiber, me 1/2 kīʻaha (82 gram) e hoʻopili nei i kahi 6 gram o kēia nutrient ().

A ʻo kahi hopena, ʻo ka ʻai ʻana i nā pā nui aʻe e hoʻonui ai i ka pinepine o ka noho a palupalu hoʻi i kāu mau noho, e maʻalahi ai ka neʻe ʻana o kāu ʻōpū (,).

Aia i loko o ka Plum kekahi mau mea kanu mea kanu a me kahi ʻano o ka waiʻona kō i kapa ʻia ʻo sorbitol, kahi e kōkua ai e hoʻokuʻu i kāu mau noho a hoʻonui i ka neʻe pinepine ʻana o ka ʻōpū ().

Hōʻuluʻulu Manaʻo Hana ʻia nā prunes mai damson plums i ka fiber, nā mea kanu mea pono, a me ka sorbitol kō - nā lākou āpau e kōkua i ka hoʻomaha ʻana i ka paʻa paʻa.

7. ʻO nā tōmato polū

ʻO nā tōmato polū, i ʻike ʻia he poni a Indigo Rose tōmato paha, ulu ʻia i kiʻekiʻe i nā anthocyanins ().

Hāʻawi kā lākou anthocyanin kiʻekiʻe i kahi aniani polū-polū ().

Hōʻike kekahi mau noiʻi e mālama pono i nā papaʻai kiʻekiʻe i nā meaʻai waiwai anthocyanin e hoʻemi ai i ka mumū, pale aku i nā maʻi puʻuwai, a hoʻoikaika i ke olakino o ka maka a me ka lolo (,,,,).

He aha hou aʻe, nā ʻōmato polū e hoʻopaʻa i nā ʻano hoʻohui antioxidant mana ʻē aʻe i ʻike pinepine ʻia i nā tōmato maʻamau, e like me ka lycopene ().

Hoʻopili nā noiʻi nānā i nā papaʻai waiwai lycopene i kahi hōʻemi o ka maʻi puʻuwai, hahau, a me ka maʻi ʻaʻai prostate (,,).

Hōʻuluʻulu Manaʻo Ulu ʻia nā tōmato polū e waiwai i nā anthocyanins ʻoiai ke mālama nei i nā nui o nā mea kanu pono ʻē aʻe i pili me ka hoʻemi ʻia o ka maʻi puʻuwai, hahau, a me ka maʻi ʻaʻai prostate.

Ke laina lalo

Ma waho o kā lākou ʻono maikaʻi, hāʻawi nā hua polū i kahi ākea o nā pono olakino.

ʻO lākou nā kumuwaiwai momona o nā antioxidant ikaika, e like me ka wikamina C a me nā mea kanu pono e kapa ʻia anthocyanins.

Ma muli o kā lākou ʻike antioxidant kiʻekiʻe, hiki i kēia mau huaʻai ke hōʻemi i ka mumū a pale i nā kūlana kūmau e like me ka maʻi puʻuwai a me ka maʻi diabetes 2 ().

I mea e hoʻonui ai i kou olakino, he mea waiwai paha ka ʻai ʻana i nā hua uliuli like ʻole.