7 mau pono ke olakino maikaʻi o nā cherry

Anter

• 1. Pahu me nā mea momona
• 2. Loaʻa i nā antioxidants a me nā anti-inflammatory compound
• 3. Hiki ke hoʻoikaika i ka hoʻōla hoʻoikaika kino
• 4. Hiki ke kōkua i ke olakino puʻuwai
• 5. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka maʻi kōkō a me ke gout
• 6. Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe
• 7. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

ʻO nā cherry kekahi o nā hua i aloha nui ʻia, a no ke kumu kūpono.

ʻAʻole lākou ʻono wale nō akā hoʻopili pū i nā huaora, nā minelala, a me nā mea kanu me nā hopena olakino ikaika.

Eia he 7 mau pono olakino olakino o nā cherry.

1. Pahu me nā mea momona

ʻO nā cherry nā hua pōhaku liʻiliʻi i hiki mai i nā kala a me nā ʻono ʻokoʻa. Aia nā mahele nui ʻelua - tart a me nā cherry ono, a i ʻole Prunus cerasus Āina Prunus avium L., pakahi.

Hiki ke loli ko lākou kala mai ka melemele a i ka ʻulaʻulaʻeleʻele

ʻO nā ʻano āpau āpau ka momona a piha me ka puluniu, nā wikamina, a me nā minelala.

Hoʻokahi kīʻaha (154 gram) o nā mea momona, maka, pitted i hāʻawi ʻia ():

• Kalepona: 97
• Kumuʻiʻo: 2 gram
• Kāpena: 25 gram
• Puluniu: 3 gram
• ʻO Vitamin C: 18% o ka Daily Value (DV)
• Pālima: 10% o ka DV
• Keleawe: 5% o ka DV
• Manganese: 5% o ka DV

ʻO kēia mau huaʻai, ʻo ka pulupulu hoʻi, ka wikamina C, a me ka potassium, ke olakino i ke olakino ma nā ʻano he nui

Pono ka wikamina C no ka mālama ʻana i kāu ʻōnaehana pale a me ke olakino o ka ʻili ʻoiai makemake ʻia ka potassium no ka hoʻoneʻe ʻana i nā mākala, ka hana a ke aʻa, ka mālama ʻana i ke kahe o ke koko, a me nā hana kino ʻē aʻe koʻikoʻi ().

ʻO ke Cherry kahi kumu maikaʻi o ka fiber, i kōkua i ka mālama pono ʻana i kāu ʻōnaehana digestive e ka hoʻoulu ʻana i nā koʻohune maikaʻi a me ka hāpai ʻana i ka maʻamau o ka ʻōpū ().

Hoʻohui, hāʻawi lākou i nā huaʻai B, manganese, keleawe, magnesium, a me ka huaʻai K.

Hōʻuluʻulu Manaʻo ʻO ke Cherry kahi kumu maikaʻi o ka wikamina C, potassium, puluniu, a me nā mea kōkua ʻē aʻe e pono ai i kou kino e hana me ka maikaʻi.

2. Loaʻa i nā antioxidants a me nā anti-inflammatory compound

ʻO ke kiʻekiʻena kiʻekiʻe o nā mea kanu i nā cherry ke kuleana no ka nui o nā pono olakino o kēia hua.

ʻOiai hiki ke loli ka nui a me ke ʻano e kaukaʻi ʻia i nā ʻano, piha nā cherry āpau me nā antioxidant a me nā hui anti-inflammatory.

Hiki i kēia ʻike antioxidant kiʻekiʻe ke kōkua i ka hakakā ʻana i ke koʻikoʻi oxidative, kahi ʻano e pili ana i nā maʻi maʻi mau a me nā ʻelemakule ʻōpio ().

I ka ʻoiaʻiʻo, ua loaʻa kahi loiloi e hoʻoliʻiliʻi pono ka ʻai ʻana i nā cherry i ka 11 mai loko o 16 mau noi a me nā māka o ka stress oxidative ma 8 o 10 mau noi ().

ʻOi aku ke kiʻekiʻe o nā cherry i nā polyphenols, kahi hui nui o nā mea kanu mea kanu e kōkua i ke kaua ʻana i ka hōʻino ʻana o ke kelepona, hōʻemi i ka mumū, a paipai i ke olakino holoʻokoʻa.

ʻO ka ʻoiaʻiʻo, hiki i nā papaʻai polyphenol-rich ke pale aku i nā ʻano kūlohelohe, e like me ka maʻi puʻuwai, ka maʻi diabetes, ka noʻonoʻo noʻonoʻo, a me kekahi mau maʻi maʻi maʻi ().

Aia i loko o kēia mau hua pōhaku nā pigment carotenoid e like me ka beta-carotene a me ka wikamina C, a ʻo nā mea ʻelua he anti-inflammatory a me nā waiwai antioxidant pū kekahi ().

Hōʻuluʻulu Manaʻo ʻO nā cherry āpau he kiʻekiʻe i nā antioxidant a me nā anti-inflammatory compound, kahi e hōʻemi ai i ka maʻi maʻi maʻi a hāpai i ke olakino holoʻokoʻa.

3. Hiki ke hoʻoikaika i ka hoʻōla hoʻoikaika kino

Hōʻike ka noiʻi e hiki i nā anti-inflammatory a me nā hui antioxidant i nā cherry ke kōkua i ke kōkua i ka ʻeha i hoʻokomo ʻia i ka ʻeha, hōʻino, a me ka mumū (,).

ʻOi aku ka maikaʻi o ka cherry tart a me kā lākou wai ma mua o nā ʻano momona, ʻoiai e kōkua paha nā mea ʻelua i nā ʻaleʻa.

Ua loaʻa ka wai cherry Tart a me ka concentrate e hōʻeleu ai i ka hoʻōla ʻana o ka mākala, hoʻoliʻiliʻi i ka ʻeha i hoʻokomo ʻia i ka hoʻoikaika kino, a pale i ka nalo ʻana o ka ikaika i nā poʻe ʻelite elite, e like me nā mea holo kaʻa a me nā mea holo marathon ().

Hoʻohui ʻia, hōʻike kekahi mau hōʻike e hoʻonui nā huahana ceri i ka hana hoʻoikaika kino.

Ua hōʻike ʻia kahi noiʻi i nā kūkini hoʻomanawanui he 27 i ka poʻe i hoʻopau i ka 480 mg o nā cherry tart pauka i kēlā me kēia lā no 10 mau lā ma mua o ka hapalua o ka marathon 13% mau manawa heihei wikiwiki a ʻike i ka ʻehaʻeha o nā mākala ma mua o kahi hui placebo ().

ʻOiai ʻo ka hapanui o nā noiʻi e ʻimi ana i nā loulou ma waena o nā cherry a me nā hoʻoikaika kino e pili ana i nā mea pāʻani i hoʻomaʻamaʻa ʻia, hiki i ka wai cherry wai ke hoʻopōmaikaʻi i nā poʻe ʻālapa ʻole pū kekahi.

Ua ʻike ʻia kahi noiʻi ma 20 mau wahine hana i kēlā mau mea i inu i 2 auneke (60 ml) o ka wai cherry tart i kēlā me kēia lā no 8 mau lā i ola wikiwiki a loaʻa ka liʻiliʻi o ka ʻino a me ka ʻeha ma hope o ka pau ʻana o nā hana sprint hou, hoʻohālikelike ʻia i ka hui placebo ().

ʻOiai ke hoʻohiki nei, pili kēia mau hopena i nā huahana cherry paʻa, e like me ka wai a me ka pauka. ʻAʻole maopopo i ka nui o nā cherry hou āu e pono ai e ʻai e hana i nā hopena like.

Hōʻuluʻulu Manaʻo ʻO ka ʻai ʻana i nā cheri, ʻo ia hoʻi nā huahana cherry tart e like me ka wai a me ka pauka, hiki ke hoʻomaikaʻi i ka hana pāʻani a hoʻoliʻiliʻi i ka hōʻino a me ka ʻeha o ka mākau hoʻoikaika kino ʻia.

4. Hiki ke kōkua i ke olakino puʻuwai

ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā hua momona-momona e like me nā cherry kahi ala ʻono e pale ai i kou puʻuwai.

Hōʻike ka nui o nā noiʻi e pili ana nā papaʻai momona i nā hua me ka hoʻemi ʻia o ka maʻi puʻuwai ().

He mea maikaʻi loa nā cherry i kēia ʻano, no ka mea waiwai lākou i nā meaola a me nā mea hoʻohui i ʻike ʻia e hāpai i ke olakino puʻuwai, e like me ka potassium a me nā polyphenol antioxidants.

ʻO 1 wale nō kīʻaha (154 gram) o ka pitted, hāʻawi nā cherry momona i 10% o ka DV no ka potassium, kahi mineral e pono ai no ka mālama pono ʻana i kou puʻuwai.

Pono ia e mālama i ka puʻuwai puʻuwai maʻamau a kōkua i ka lawe ʻana i ka sodium nui aʻe mai kou kino, e kaohi ana i kou kaomi koko ().

ʻO kēia ke kumu e hoʻopili ʻia ai nā ʻai kiʻekiʻe o ka potassium me kahi hoʻemi hoʻemi o ka maʻi puʻuwai a me ka hahau ʻana ().

ʻO ka mea hou aku, waiwai ka cheri i nā antioxidants polyphenol mana, e like me nā anthocyanins, flavonols, a me nā catechins, e kōkua ai i ka mālama ʻana i kou puʻuwai e ka pale ʻana i ka hōʻino ʻana o ke kelepona a me ka hōʻemi ʻana i ka mumuna ().

ʻO ka ʻoiaʻiʻo, ua hoʻopaʻa ʻia kahi noiʻi ma 84,158 poʻe i ke kiʻina o nā polyphenols kiʻekiʻe - keu hoʻi nā anthocyanins, flavonols, a me nā catechins - i pili me ka hoʻemi haʻahaʻa o ka maʻi puʻuwai ma mua o 5 mau makahiki ().

Hōʻuluʻulu Manaʻo Hoʻopiha ʻia nā cherry me ka potassium a me nā polyphenol antioxidants, nona nā mana pale pale puʻuwai ikaika.

5. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka maʻi kōkō a me ke gout

Ma muli o kā lākou hopena anti-inflammatory ikaika, hiki i nā cherry ke hōʻemi i nā ʻōuli o ka maʻi kōkō a me ka gout, kahi ʻano o ka arthritis i hoʻokumu ʻia e ka buildup o uric acid e hiki ai i ka huehue nui, ka mumū, a me ka ʻeha o kou mau ami.

Hōʻike nā noiʻi he nui i kōkua nā cherry e kāohi i ke koʻikoʻi oxidative a hoʻemi i ka mumū ma ke kāohi ʻana i nā protein ākea, hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli e pili ana i ka maʻi kō.

Hoʻohui, hiki iā lākou ke hoʻēmi i nā pae acid uric i kou kino, e lilo ana iā lākou i mea maikaʻi loa no ka poʻe me ka gout.

Ua ʻike ʻia kahi noiʻi ma 10 mau wahine i ka ʻai ʻana i 2 mau lawelawe (10 auneke a i ʻole 280 mau huna) o nā cherry momona ma hope o ka pō e hoʻoliʻiliʻi wikiwiki ai i nā pae o ka marker inflammatory C-reactive protein (CRP) a hoʻoliʻiliʻi nui i nā pae acid uric 5 mau hola ma hope o kaʻai ʻana ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka poʻe 633 me ka gout i kēlā poʻe i ʻai i nā cherry hou ma mua o 2 mau lā he 35% ka liʻiliʻi o nā huakaʻi gout ma mua o ka poʻe i pau ʻole i ka hua.

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi i ka hui ʻia ʻana o ka ʻai cherry me ka allopurinol lāʻau gout, 75% ka liʻiliʻi o ka hōʻeuʻeu gout ma mua o nā wā i pau ʻole nā ​​cherry a i ʻole allopurinol ().

Hōʻuluʻulu Manaʻo Hōʻike ka noiʻi e hiki i nā mana anti-inflammatory ikaika o nā cherry ke pōmaikaʻi i ka poʻe me ka maʻi kōpaʻa a me ka gout.

6. Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe

Hiki paha i ka ʻai ʻana i nā cheri a i ʻole ka inu ʻana i ka wai cherry tart ke kōkua i ka hoʻomaikaʻi ʻana i kou maikaʻi hiamoe.

Pili paha kēia mau pōmaikaʻi hoʻolaha i ka hiamoe i ka nui o ka hua o nā mea kanu. Hoʻohui ʻia, loaʻa i nā cherry melatonin, kahi mea i kōkua i ka hoʻoponopono ʻana i kāu pōʻai hiamoe ().

Ua hōʻike ʻia kahi noiʻi i 20 mau poʻe i ka poʻe i inu i ka wai momona cherry no 7 mau lā i loaʻa ka piʻi nui o nā pae melatonin, ka lōʻihi o ka hiamoe, a me ka maikaʻi o ka hiamoe, ke hoʻohālikelike ʻia i kahi placebo ().

Pēlā nō, ua aʻo ʻia he 2 mau pule i nā mākua makua me ka hiamoe ʻole i ka inu ʻana i 1 kīʻaha (240 ml) o ka wai cherry tart ma mua o ka hiamoe ʻana e hoʻonui i ka manawa hiamoe e 84 mau minuke ().

Eia naʻe, hoʻohana kēia mau noiʻi i nā huahana cherry concentrated. ʻAʻole maopopo inā paha e like ka hopena o ka ʻai ʻana i nā cherry hou.

ʻO ka mea hope loa, pono nā aʻo hou e maopopo pono ai ka hopena o ka cherry a me nā hua cherry i ka hiamoe.

Hōʻuluʻulu Manaʻo Loaʻa i nā cherry nā mea anti-inflammatory a me melatonin, kahi e kōkua ai i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe i kekahi poʻe.

7. Māmā e hoʻohui i kāu papaʻai

ʻO nā cherry he mea maʻalahi a ʻono loa.

Hoʻohui maikaʻi ʻia nā ʻano momona a me nā tart me nā meaʻai he nui. Hoʻohui, nā huahana e pili ana, e like me nā cherry maloʻo, ka pauka cherry, a me ka wai cherry, hana i nā mea hoihoi i nā ʻano hana like ʻole.

Eia kekahi mau ala e hoʻohui i nā cherry i kāu papaʻai.

• E hauʻoli iā lākou me he meaʻai māmā lā.
• Hoʻohui i nā cheri maloʻo me nā ʻoloka kokoleka pouli, nā kepelu niu unsweetened, a me nā ʻalemona paʻakai no kahi hoʻowalewale ala ala home homemade.
• E hana i kahi cherry compote mai loko mai o ka tart hau a i ʻole nā ​​cherry momona a me ka puna ma ka yogurt, ka oatmeal, a me ka chia pudding.
• E hoʻonui i ka hapalua, nā cherry pitted i kahi salakeke hua.
• Hoʻohui i nā cheri maloʻo i loko o nā mea i hoʻomoʻa ʻia no ke keʻehi o ka ʻono maoli.
• E hoʻomoʻi i kahi wai wai cherry tart i ka wai ʻōlinolino a luna me ka lāʻau lemon no kahi mocktail leʻaleʻa.
• Hoʻohui i nā cherry hou a kuke ʻia paha i ka ʻaikalima, nā pai, nā ʻūpī, a me nā mea ʻono ʻē aʻe.
• E hana i kahi mea ʻono barbecue cherry homemade e hoʻohana ai me nā meaʻai a i ʻole nā ​​manu moa.
• Hoʻopili i kahi salake cherry me nā cherry diced a me nā mea kanu hou e like me ka basil e lawelawe ai me nā meaʻai momona.
• Hoʻohui i nā cheri maloʻo i kāu smoothie punahele.

ʻO nā mea hiki ke hoʻohana i nā cherry i kāu lumi kuke he pau ʻole, no laila mai makaʻu i ka hoʻowalewale.

Hōʻuluʻulu Manaʻo Hiki ke hoʻohana ʻia i nā cherry ma nā ʻano like ʻole i nā ʻono ʻono a ʻono hoʻi.

Ke laina lalo

Mālama nui nā cherry a hāʻawi i kahi pūʻulu o nā pono olakino.

ʻAʻole wale lākou i kahi papa o nā mea kanu kanu ikaika e hiki ke kōkua i ka hōʻemi ʻana i ka lī, akā ʻo ka ʻai ʻana iā lākou e hoʻomaikaʻi ai i ka hiamoe, hoʻonui i ke olakino puʻuwai, a me ka wikiwiki wikiwiki ma hope o ka hoʻoikaika kino.

ʻO ka mea hou aku, ʻono loa nā ʻano ʻono a me nā tart kekahi a hiki ke hoʻohana ʻia i nā ʻano lau like ʻole.