7 mau kumu maikaʻi e hoʻohui i ka hua dragon i kāu papaʻai

Anter

• 1. kiʻekiʻe i loko o nā mea momona
• 2. E kōkua paha i ke kaua ʻana i nā maʻi maʻi
• 3. Hoʻouka me ka puluniu
• 4. Paipai i kahi Gut Ola
• 5. Hoʻoikaika i kāu ʻōnaehana pale maʻi
• 6. Mei hoʻonui i nā pae hao haʻahaʻa
• 7. Kumukanawai maikaʻi o ka makanekiuma
• Pehea e ʻai ai i ka hua dragon
• Ka Laina Lalo

ʻO ka hua deragona, a i ʻike ʻia hoʻi me ka pitahaya a i ʻole ka strawberry pear, he hua tropical ia i ʻike ʻia no kona ʻili ʻulaʻula a me ka momona, nā pulp hua-hua.

ʻO kona hiʻohiʻona kū hoʻokahi a me nā mana superfood i kaulana i kaulana ai i waena o nā meaʻai a me nā poʻe olakino.

ʻO ka mea pōmaikaʻi, ʻaʻole pono ʻoe e noho i nā tropika e hauʻoli i nā pono he nui o ka hua dragon. I ka ʻoiaʻiʻo, hiki iā ʻoe ke ʻike he mea hou a paʻa paha ia i nā supermarkets ma ka honua holoʻokoʻa.

Eia nā pono olakino 7 o ka hua deragona, pili i nā hōʻike āpau.

1. kiʻekiʻe i loko o nā mea momona

Haʻahaʻa ka huaʻai dragon i nā calories akā piha me nā wikamina a me nā minelala pono. Loaʻa iā ia kahi nui o ka fiber dietary.

Eia kahi rundown o nā meaola nui i kahi lawelawe kīʻaha hoʻokahi (227 gram) (, 2):

• Kalepona: 136
• Kumuʻiʻo: 3 gram
• Momona: 0 gram
• Kālika 29 gram
• Puluniu: 7 gram
• Hao: 8% o ka RDI
• Makanekiuma: 18% o ka RDI
• ʻO Vitamin C: 9% o ka RDI
• Wikamina E: 4% o ka RDI

Ma mua o nā meaola kūpono, hoʻolako nā hua deragona i nā mea kanu pono e like me polyphenols, carotenoids a me betacyanins ().

Haʻahaʻa ka huaʻai dragon ma nā kalori akā waiwai i nā wikamina, nā minelala a me nā mea kanu pono e like me polyphenols, carotenoids a me betacyanins.

2. E kōkua paha i ke kaua ʻana i nā maʻi maʻi

ʻO nā radical free he mau mole kūpaʻa ʻole e kumu i ka hōʻino ʻana o ka cell, kahi e alakaʻi ai i ka mumū a me nā maʻi.

ʻO kahi ala e hakakā ai i kēia me ka ʻai ʻana i nā meaʻai waiwai antioxidant e like me ka hua dragon.

Hana nā Antioxidant ma ka pale ʻana i nā radical free, no laila e pale ana i ka hōʻino ʻana o ka cell a me ka mumū.

Hōʻike nā noiʻi e hiki i nā papaʻai kiʻekiʻe i loko o nā antioxidant ke pale aku i nā maʻi maʻi mau e like me ka maʻi puʻuwai, maʻi ʻaʻai, diabetes a me ka maʻi kō ().

Loaʻa i ka hua deragona kekahi mau ʻano antioxidants ikaika, me ():

• ʻO Vitamin C: Ua loaʻa nā noiʻi nīnaninau i nā pilina ma waena o ka loaʻa ʻana o ka wikamina C a me ka pilikia o ka maʻi ʻaʻai. ʻO kahi laʻana, kahi noiʻi ma 120,852 poʻe e pili ana i nā kiʻekiʻe kiʻekiʻe o ka wikamina C me nā helu haʻahaʻa o ke poʻo a me ka ʻāʻī o ka ʻāʻī ().
• Betalains: Hōʻike nā noiʻi hōʻike-paipu i nā betalains hiki ke pale aku i ke koʻikoʻi oxidative a hiki i ka hiki ke kāohi i nā hunaola maʻi ʻaʻai (7).
• Carotenoids: ʻO Beta-carotene a me lycopene nā pigment mea kanu e hāʻawi i ka hua dragon i kona kala ikaika. Hoʻopili kaʻai waiwai i nā carotenoids i ka hoʻemi liʻiliʻi o ka maʻi ʻaʻai a me nā maʻi puʻuwai (,,).

ʻO ka mea nui, ʻoi aku ka maikaʻi o nā antioxidant ke ʻai kūlohelohe i ka meaʻai, ma mua o ka pill pill a i ʻole ma ke ʻano he supplement. ʻO ka ʻoiaʻiʻo, loaʻa paha nā hopena ʻino i nā mea kōkua antioksant, a ʻaʻohe pono e lawe ʻia me ka nānā ʻole ʻana o ka lāʻau lapaʻau (,).

Ma ka ʻaoʻao ʻē aʻe, paipai nui ʻia ka hua dragon.

ʻO ka hua dragon e loaʻa ai nā antioxidants vitamona C, beta-carotene, lycopene a me betalain. Ua hoʻopili nā noiʻi i nā papaʻai kiʻekiʻe i loko o nā antioxidant i kahi hōʻemi hoʻemi ʻia o ka maʻi maʻi.

3. Hoʻouka me ka puluniu

ʻO nā kiniponaʻai pono ʻole i nā haʻakea e hiki ʻole ke kaena i kahi papa inoa nui o nā pono olakino hiki ke loaʻa.

Paipai nā luna olakino i ka 25 gram o ka fiber i kēlā me kēia lā no nā wahine a me 38 gram no nā kāne. E like me nā antioxidant, ʻaʻohe o nā pono olakino e like me ka fiber mai nā meaʻai (,).

Me 7 gram no kēlā me kēia kīʻaha kīʻaha, ʻo ka hua deragona kahi kumuʻai meaʻai holoʻokoʻa maikaʻi ().

ʻOiai ʻike nui ʻia ka puluniu no kāna hana i ka digestion, ua ʻimi ʻia kahi noiʻi e hana pū kekahi i ka pale ʻana i nā maʻi puʻuwai, ka mālama ʻana i ka maʻi maʻamau ʻo 2 a me ka mālama ʻana i ke kaumaha o ke kino olakino (,,).

ʻOiai ʻoi aku ka nui o ka noiʻi e pono ai, ke hōʻike nei kekahi mau noiʻi nānā i nā papaʻai kiʻekiʻe i ka fiber e pale aku ai i ka maʻi ʻaʻai kolona.

ʻOiai ʻaʻohe noiʻi i hoʻopili i ka hua deragona i kekahi o kēia mau kūlana, hiki i kāna ʻike kiʻekiʻe kiʻekiʻe-fiber ke kōkua iā ʻoe e hoʻokō i kāu waiwai i kēlā me kēia lā.

Eia nō naʻe, he mea nui e hoʻomaopopo he hiki i nā papaʻaina fiber kiʻekiʻe ke loaʻa drawbacks, keu hoʻi inā maʻa ʻoe i ka papaʻai haʻahaʻa-fiber. I mea e hōʻalo ʻole ai i ka ʻōpū, e hoʻonui i kāu lawe ʻana i ka fiber dietary me ka haʻahaʻa a inu i ka nui o nā wai.

Hāʻawi ka hua dragon i 7 gram o ka fiber i kēlā me kēia lawelawe, e hana ana i kahi koho maikaʻi loa no ka hālāwai ʻana i kāu pono fiber i kēlā me kēia lā.

4. Paipai i kahi Gut Ola

ʻO kou ʻōpū kahi home o kahi 100 trillion mau microorganism like ʻole, e like me ʻoi aku o 400 mau ʻano bacteria ().

Manaʻo nui nā kānaka noiʻi he hiki i kēia kaiāulu o nā microorganism ke hoʻopili i kou olakino. Ua pili nā noiʻi kanaka a me nā holoholona i nā kaulike ʻole i kou ʻōpū i nā ʻano e like me ka hānō a me nā maʻi puʻuwai ().

Hāʻawi ʻia i ka hua dragon ka prebiotics, hiki iā ia ke hoʻomaikaʻi i ke kaulike o nā bacteria maikaʻi i loko o kou ʻōpū (22).

ʻO Prebiotics kahi ʻano kikoʻī o ka fiber e hoʻoulu ai i ka ulu ʻana o nā bacteria maikaʻi i kou ʻōpū.

E like me nā olonā āpau, ʻaʻole hiki i kou ʻōpū ke wāwahi iā lākou. Eia nō naʻe, hiki i nā bacteria i loko o kou ʻōpū ke ʻeli iā lākou. Hoʻohana lākou i ka fiber e like me ka wahie no ka ulu ʻana, a ʻohi ʻoe i nā pōmaikaʻi.

ʻO ka mea kikoʻī, hoʻolaha ka hua dragon i ka ulu ʻana o ʻohana ʻelua o ka bacteria maikaʻi: lactic acid bacteria a me bifidobacteria (22, 23, 24).

ʻO ka ʻai mau ʻana i nā prebiotics e hōʻemi paha i ka makaʻu o ka maʻi i kāu maʻi digestive a me ka diarrhea. ʻO kēia no ka mea hoʻolaha nā prebiotics i ka ulu ʻana o nā koʻohune maikaʻi, i manaʻo ʻia e nā kānaka noiʻi e ʻoi aku i ka maikaʻi (().

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi i nā mea huakaʻi i kēlā mau mea i hoʻopau i nā prebiotics ma mua a i ka wā o ka huakaʻi i ʻike ʻia i nā ʻāpana liʻiliʻi a ʻoi aku ka paʻakikī o ka diarrhea o ka huakaʻi.

Hōʻike kekahi mau noiʻi i nā prebiotics e hōʻoluʻolu i nā hōʻailona o ka maʻi ʻōpū a me ka maʻi ʻaʻai kolona. Minamina, kūlike ʻole kēia mau hualoaʻa (,).

ʻOiai maikaʻi ka ʻimi noiʻi e pili ana i nā prebiotics, ʻo ka noiʻi ʻana i ka hana prebiotic o ka hua dragon e kau palena ʻia i nā hoʻokolohua paipu. Pono nā noiʻi hou aʻe e hoʻoholo i kona hopena maoli i ka ʻōpū o ke kanaka.

Hiki i ka hua dragon ke hoʻoulu i ka ulu ʻana o nā bacteria maikaʻi i loko o ka ʻōpū, e pili pū ana me kahi ʻōpū gastrointestinal maikaʻi.

5. Hoʻoikaika i kāu ʻōnaehana pale maʻi

Hoʻoholo ʻia ka hiki i kou kino e hakakā i ka maʻi maʻi e nā ʻano like ʻole, e like me ka maikaʻi o kāu papaʻai.

Hiki i ka huaora C a me nā carotenoids i ka hua deragona ke hoʻonui i kāu ʻōnaehana pale a pale i ka maʻi maʻi ma ka pale ʻana i kāu mau keʻokeʻo keʻokeʻo mai ka ʻino (,).

ʻO nā hunaola keʻokeʻo i loko o kāu ʻōnaehana pale pale kaua a luku i nā mea hōʻeha. Eia nō naʻe, makaʻala loa lākou i ka hōʻino ʻia e nā radical free (,).

Ma ke ʻano he mau antioxidant ikaika, hiki i ka wikamina C a me nā carotenoids ke hoʻopau i nā radical free a pale aku i kou mau keʻokeʻo koko keʻokeʻo i ka hōʻeha.

Hiki i ka hua nui Dragon huaʻai C a me nā carotenoids ke hāʻawi i nā waiwai hoʻoikaika kino.

6. Mei hoʻonui i nā pae hao haʻahaʻa

ʻO ka hua deragona kekahi o nā huaʻai hou i piha ka hao.

He mea nui ka hao i ka lawe ʻana i ka oxygen ma loko o kou kino. He mea nui pū kekahi i ka haki ʻana i ka meaʻai i ka ikehu ().

Minamina, nui ʻole ka poʻe i lawa ka hao. I ka ʻoiaʻiʻo, ua wānana ʻia he 30% o ka heluna nui o ka honua i nele i ka hao, e hoʻolilo ana iā ia i ka mea nui o ka momona ma ka honua holoʻokoʻa ().

No ka hakakā ʻana i nā pae hao haʻahaʻa, he mea nui e hoʻopau i nā meaʻai waiwai hao. ʻO nā kumuwaiwai hao he nui me nā ʻiʻo, nā iʻa, nā legume, nā nati a me nā palaoa.

ʻO ka hua dragon hoʻi he koho ʻē aʻe maikaʻi loa, no ka mea, he 8% o kāu lawelawe i loaʻa i kēlā me kēia lā (RDI). Loaʻa iā ia ka huaora C, ka mea e kōkua i kou kino e omo i ka hao ().

Hāʻawi ka hua dragon i ka hao me ka huaola C, kahi hui e hoʻomaikaʻi ai i ka lawe ʻana o kou kino i kēia mineral koʻikoʻi.

7. Kumukanawai maikaʻi o ka makanekiuma

Hāʻawi ka hua dragon i ka nui o ka magnesium ma mua o ka nui o nā hua, me 18% o kāu RDI i hoʻokahi wale nō kīʻaha.

Ma ka awelika, loaʻa i kou kino he 24g o ka makanekiuma, a i ʻole ma kahi o hoʻokahi auneke ().

ʻOiai kēia o ka liʻiliʻi, aia ka mineral i kēlā me kēia o kou keena a komo i loko o 600 mau hopena kemika koʻikoʻi i loko o kou kino ().

ʻO kahi laʻana, komo i loko o nā hopena e pono ai no ka haki ʻana o ka meaʻai i ka ikehu, ka hōʻemi ʻana o nā mākala, ka hoʻokumu iwi a me ka hana ʻana o DNA ().

Pono nā noiʻi hou aʻe, akā hōʻike kekahi i nā lawe kiʻekiʻe o ka magnesium e hōʻemi i ka makaʻi o ka maʻi puʻuwai a me ka hahau ().

Hōʻike pū kekahi nā noiʻi e lawa pono nā papaʻai i ke olakino kākoʻo i ka olakino iwi (,).

ʻO ka hua dragon ka waiwai nui o ka magnesium, kahi mea pono e pono ai no 600 mau hopena biochemical i kou kino.

Pehea e ʻai ai i ka hua dragon

ʻOiai ʻo ka momona a ka ʻili dragon a hiki i ka ʻili ʻili ke hoʻoweliweli, ʻo ka ʻai ʻana i kēia hua he maʻalahi.

Ke loaʻa nei ka maʻa i kahi i oʻo pono.

E ʻōmaʻomaʻo kahi hua deragona hua ʻole. E nānā i kahi ʻulaʻula ʻulaʻula. Kūleʻa kekahi mau kiko, akā hiki i nā splotches like bruise-like ke hōʻike i ka ʻoi loa. E like me ka avocado a me ke kiwi, pono palupalu kahi hua deragona pala akā ʻaʻole nahenahe.

Eia pehea e ʻai ai i kahi hua deragona hou:

1. E hoʻohana ana i kahi pahi ʻoi, ʻokiʻoki iā ia i ka hapalua o ka lōʻihi.
2. Scoop i ka hua me kahi puna, a ʻokiʻoki iā ia i mau cubes ma ke ʻoki ʻana i nā laina kū i luna a me nā laina ākea i loko o ka pulp me ka ʻoki ʻole ʻana i ka ihi. Pākuʻi i ka hope o ka ʻili e hōʻike i nā cubes a hemo iā lākou me ka puna a i kou mau manamana lima.
3. E leʻaleʻa ai, hoʻohui iā ia i nā salakeke, nā mea leʻaleʻa a me nā yogurt, a i ʻole nā ​​meaʻai māmā ma ona iho.

Hiki iā ʻoe ke ʻike i nā hua deragona i ka ʻāpana paʻahau o kekahi mau hale kūʻai, i ihi mua ʻia a ʻoki ʻia i loko o nā cubes. He koho maʻalahi kēia no kahi meaʻai māmā e ʻūlū i kahi punch nutrient-dense.

He mea maʻalahi ka hua dragon e hoʻomākaukau a hiki ke ʻai ʻia e ia iho a i ʻole hoʻohui ʻia i nā salakeke, nā mea leʻaleʻa a me nā yogurt.

Ka Laina Lalo

ʻO ka hua dragon, he hua ʻai tropical ia e pono ai ke hoʻāʻo.

He mea kupaianaha ia, hāʻawi i kahi pop o ke kala i kāu pā a hāʻawi i nā mea pono kūpono, nā olonā prebiotic a me nā mea kanu pono pono - nā mea āpau i kahi lawelawe calorie haʻahaʻa.

Inā ʻoe e ʻimi nei i kahi ala e hoʻohui ai i kekahi ʻano i kāu ʻai ʻana i ka hua, ʻo ka hua deragona kahi koho ʻono me nā keu olakino hiki ke loaʻa.