E ola kino me nā Antioxidants

Anter

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Ke ʻimi nei e noho olakino i kēia hoʻoilo? Hoʻouka i nā antioxidants-a.k.a. nā meaʻai i loaʻa i loko o nā huaʻai, nā meaʻai a me nā meaʻai olakino ʻē aʻe e kōkua i ka pale ʻana i nā radical manuahi (nā molekala ʻino mai nā meaʻai i wāwahi ʻia, ka uahi a me nā mea haumia).

Eia ke ʻano o ka hana ʻana: Hoʻokuʻu ʻia nā radical manuahi i ka wā o ke kaʻina o ka oxidation, ʻo ia ka manawa e make ai nā cell i loko o ke kino a hoʻololi ʻia e nā mea ola olakino hou. He kani maʻalahi, pololei? ʻĀ, ʻano. Ke nalowale nei kēia mau pūnaewele "free radical" i kahi mole koʻikoʻi, kahi e hoʻopili ai lākou iā lākou iho i nā cell olakino a hoʻouka iā lākou, e hoʻoulu ai i ke kaulahao. Hiki i ka hopena ke hōʻeha iā ʻoe no ka wā pōkole (colds, flu, etc.) a me ka hiki, ka wā lōʻihi (hiki iā lākou ke kōkua i nā pilikia puʻuwai, maʻi ʻaʻai, Alzheimer a me nā maʻi ʻē aʻe).

E hoʻokomo i nā antioxidant mai nā meaʻai olakino, ka mea e pale ai i nā radical manuahi mai ka hopena o ke kaulahao o nā hunaola ʻino (a hōʻeha iā ʻoe). E noʻonoʻo e pili ana i kēia mau antioxidant-me beta-carotene, lutein, lycopene, selenium, a me nā wikamina A, C a me E-e like me kāu mau pale kūlohelohe, e pale ana i nā hunaola olakino mai ka hoʻouka kaua ʻana. No laila he aha nā meaʻai olakino e ʻai ai ʻoe? Eia ka mea e mālama ai i ka manawa aʻe āu e paʻi i ka hale kūʻai.

NA HUA ANTIOXIDANT

ʻO nā huaʻai Antioxidant nā huaʻai, nā hua citrus a me nā hua maloʻo e like me nā apricots, prunes a me nā huawaina-ʻo ia mau mea a pau he kuleana nui i ka pale ʻana i kou kino a mālama i kahi ʻōnaehana pale ikaika. E mālama i kēia mau hua antioxidant ma ka lima e mālama i ka meaʻai olakino a pale i ka maʻi i kēia hoʻoilo.

• ʻApelika
• Mele
• Berry
• Hua waina
• Pomegerane
• ʻAlani
• Pākaʻakai
• Kaulana
• Kiwi
• Mangoes
• Maiʻa
• Piʻi
• Plum
• Nā nectarine
• ʻOtomato
• Mākala
• ʻO Raisins

NA LAAU ANTIOXIDANT

Hoʻokuʻu i ka sanwiti a hoʻopaʻa i ka salakeke no ka ʻaina awakea no ka ʻaina awakea i hoʻopiha ʻia me nā antioxidants olakino. 'Ōlelo Aʻo: Hiki i ka hoʻomehana ʻana i nā mea kanu ke hōʻemi i kā lākou mau pono meaʻai, no laila ʻo kāu koho maikaʻi loa ʻo ka hele maka. Bored me nā salakeke? E lulu i ka ʻaina kakahiaka me nā kāloti a me kekahi o kāu mau hua punahele e hoʻomaka i ka lā me kahi lāʻau olakino o nā antioxidant e hiki ai iā ʻoe ke huki maoli i kāu ala e hana ai.

• Artichokes
• ʻO Asparagus
• ʻO nā beets
• Brokoli
• Kāloti
• Kāna
• Pepelu ʻomaʻo
• Kale
• Kāpena ʻulaʻula
• Uala

ANTIOXIDANT NUTS / SEEDS / GRAINS

I ka hele? E hoʻolei i kekahi mau hua sunflower a i ʻole nati i loko o kahi ʻeke no ka wikiwiki o nā antioxidants olakino. ʻO kahi koho ʻē aʻe: E hana i kahi avocado, tuna a i ʻole sanwiti ʻiʻo lean-meat me ka hoʻohana ʻana i ka palaoa palaoa holoʻokoʻa.

• Nā Lā Sunflower
• Hazelnuts
• Pecans
• Walnuts
• Nā mānoanoa holoʻokoʻa

NA PALAPALA ANTIOXIDANT

ʻO Zinc a me selenium, e like me nā antioxidant olakino i nā hua a me nā mea kanu, kōkua i ke kiaʻi mai nā radical free. Mai hoʻomāhuahua wale, no ka mea, hiki i kekahi mau protein (e like me ka ʻiʻo ʻulaʻula) ke kiʻekiʻe i ka momona. mea kanu? Aʻole pilikia. ʻO nā pīni Pinto a me nā pīni kīkī he mau meaʻai antioxidant maikaʻi loa ia e pale aku ai i kāu mau cell.

• ʻOysters
• ʻIʻo ʻulaʻula
• Ka moa
• Piʻi
• Tuna

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