Hiki iā ʻoe ke ʻai i nā ʻalani ʻalani, a pono ʻoe?

Anter

• ʻO nā mea kōkua kūpono a me nā mea kanu mea kanu
• Nā drawbacks kūpono
• Loaʻa paha i ke koena pesticide
• Paʻa paha i ka ʻai
• ʻOno maikaʻi ʻole a me ke ʻano
• Pehea e ʻai ai
• Ke laina lalo

ʻO nā alani kekahi o nā hua i makemake nui ʻia ma ka honua holoʻokoʻa.

Eia nō naʻe, koe wale no ka zesting, hemo pinepine ʻia nā ʻalani a hoʻolei ʻia ma mua o ka ʻai ʻia ʻana o ka hua.

Eia nō naʻe, hoʻopaʻapaʻa kekahi aia nā ʻalani ʻalani i loko o nā meaola nui a pono e ʻai ma mua o ka hoʻolei ʻia ʻana.

Nānā kēia ʻatikala inā ʻo ka ʻalani ʻalani kahi hoʻohui olakino i kāu papaʻai.

ʻO nā mea kōkua kūpono a me nā mea kanu mea kanu

He ʻono nā ʻalani, nā hua citrus momona i ʻike ʻia no ke kiʻekiʻe o ka wikamina C.

ʻAʻole paha ʻike iki ʻia ʻo ka ʻalani ʻalani kekahi i nā meaola he nui, e like me ka puluniu, ka wikamina C, a me nā mea kanu e like me polyphenols.

ʻO ka ʻoiaʻiʻo, he 1 wale nō ka punetune (6 gram) o ka ʻalani ʻalani e hāʻawi iā 14% o ka Daily Value (DV) o ka wikamina C - kokoke 3 mau manawa ma mua o ka hua o loko. Hoʻopili pū ka lawelawe like ma kahi o 4 mau manawa o ka fiber (,).

Hōʻike nā noiʻi i nā papaʻai kiʻekiʻe i ka wikamina C a me ka puluniu e pono ai ka puʻuwai a me ke olakino digestive a pale aku i kekahi ʻano o ka maʻi ʻaʻai (,,,).

Aia i loko o ka peel ʻalani nā huina maikaʻi o ka provitamin A, folate, riboflavin, thiamine, vitamin B6, a me ka calcium ().

Hoʻopili, waiwai nui ia i nā mea kanu i kapa ʻia polyphenols, i hiki ke kōkua i ka pale ʻana a me ka mālama ʻana i nā kūlana mau, e like me ka maʻi diabetes type 2, obesity, a me Alzheimer ().

Ua loaʻa i hoʻokahi hōʻike hōʻike hoʻowalewale ka nui o ka ʻike polyphenol a me ka hana i nā ʻalani ʻalani i ʻoi aku ma mua o ka hua maoli (, 9).

ʻO ke kikoʻī, nā kumu ʻalani he kumu maikaʻi o nā polyphenols hesperidin a me polymethoxyflavones (PMFs), ke aʻo ʻia nei nā mea ʻelua no kā lākou hopena anticancer (9, 10,).

Hoʻohui ʻia, kokoke i ka 90% o nā aila pono i nā ʻalani ʻalani i hana ʻia me ka limonene, kahi kemikina kūlohelohe i aʻo ʻia no kāna anti-inflammatory a me nā mea anticancer, e pili ana i ka maʻi ʻaʻai ʻili.

Waiwai nā ʻalani ʻalani i ka puluniu, nā wikamina, a me nā polyphenols e kūʻē ana i ka maʻi. Loaʻa iā lākou ka limonene, kahi kemika e pale aku ai i ka maʻi ʻaʻai.

Nā drawbacks kūpono

ʻOiai nā pōmaikaʻi kūpono, ʻo ka ʻai ʻana i nā ʻalani ʻalani kekahi i kekahi mau drawbacks.

Loaʻa paha i ke koena pesticide

Hoʻohana pinepine ʻia nā pesticides ma nā hua citrus e like me ka ʻalani e kōkua ai i ka pale ʻana i ka pala a me nā mea kolo ().

ʻOiai ua ʻike ʻia nā noiʻi i ka hua o loko o nā ʻalani i haʻahaʻa a i ʻole ʻike ʻia nā pae o nā pesticides, loaʻa nā peels i nā nui kiʻekiʻe (14).

Loulou nā noiʻi i ka lawe ʻana i nā pesticide maʻi mau i nā hopena olakino maikaʻi ʻole, e like me ka hoʻonui ʻia ʻana o ka maʻi ʻaʻai a me ka hana ʻana o ka hormone (,).

Hoʻohui mua ʻia kēia mau hopena me nā pae kiʻekiʻe o ka wā ma mua o ka liʻiliʻi i loaʻa i nā ʻili a me nā ʻili o nā hua.

Eia naʻe, paipai ʻia e holoi i nā ʻalani ma lalo o ka wai wela e hoʻemi i ka nui o nā pesticides i komo (14).

Paʻa paha i ka ʻai

Ma muli o kā lākou ʻano paʻakikī a me ka ʻike kiʻekiʻe o ka fiber, hiki i nā ʻalani ʻalani ke paʻakikī e ʻeli.

ʻO ka hopena, ʻo ka ʻai ʻana iā lākou, ʻo nā ʻāpana nui aku i ka manawa hoʻokahi, hiki ke hōʻoluʻolu i ka ʻōpū, e like me ka cramp a i ʻole ka momona.

ʻOno maikaʻi ʻole a me ke ʻano

ʻAʻole like me ka hua i loko o ka ʻalani, he paʻakikī ko ka peel, a he ʻano maloʻo paʻakikī e nāu.

He awaawa nō hoʻi ia, kahi e ʻike ai kekahi poʻe i ka waiho ʻana.

I loko nō o nā pono o ke olakino, ʻo ka hui pū ʻana o kahi ʻono ʻawaʻawa a me ke ʻano paʻakikī e hoʻohele ʻole i nā ʻalani ʻalani.

He ʻono ʻoluʻolu, ʻono ʻawaʻawa a me nā ʻano paʻakikī nā ʻalani ʻalani, a paʻakikī paha e ʻeli. Hoʻohui, loaʻa paha iā lākou nā pesticides a pono e holoi ma mua o ka ʻai ʻana.

Pehea e ʻai ai

ʻOiai hiki iā ʻoe ke nahu pololei i ka ʻili o kahi ʻalani, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea liʻiliʻi i ka manawa e pale ai i ka huhū o ka ʻōpū.

Ke hoʻohana nei i ka pahi a i ʻole ka mea ʻohi mea kanu, hiki keʻoki ʻia nā ʻalani ʻalani i loko o nā ʻāpana lahilahi a hoʻohui ʻia i nā salakeke a i ʻole nā ​​mānoanoa.

No kahi mea momona, hiki iā lākou ke lole a hoʻohana ʻia paha e hana i ka marmalade ʻalani.

ʻO ka mea hope loa, he ala maʻalahi ka zest ʻalani e hoʻohui i ka liʻiliʻi o ka ʻalani ʻalani ma ka hoʻohui ʻana iā ia i ka yogurt, oatmeal, muffins, nā salakeke, a me nā marinades.

Eia naʻe, inā hoʻoholo ʻoe e hoʻāʻo iā lākou, e hoʻomanaʻo e holoi i ka hua ma mua.

Hiki ke leʻaleʻa ʻia nā ʻalani ʻalani i nā salakeke a me nā mea ʻono, kuke ʻia e hana i ka marmalade ʻalani, a i ʻole zicated e hoʻohui i kahi pop o ke kala ʻalani a me ka ʻono i nā meaʻai.

Ke laina lalo

ʻOiai e hoʻolei pinepine ʻia, waiwai nā ʻalani ʻalani i nā meaola nui, e like me ka fiber, ka huaora C, a me nā polyphenols.

Eia nō naʻe, ʻawaʻawa lākou, hiki i ka paʻakikī ke ʻeli, a hiki ke mālama i nā koena pesticide.

Hiki iā ʻoe ke offset i nā drawbacks he nui ma ka holoi ʻana iā lākou ma lalo o ka wai wela a laila hoʻohui i nā ʻāpana liʻiliʻi i ka ʻono a i nā kīʻaha e like me nā salakeke.

Eia nō naʻe, hāʻawi ʻia hiki iā ʻoe ke loaʻa nā pono like mai ka leʻaleʻa ʻana i nā ʻano hua like ʻole a me nā mea kanu, ʻaʻole pono ka ʻai ʻana i nā ʻalani.