9 Nā pono olakino koʻikoʻi o nā aniani

Anter

• 1. Pahu Me nā Nutrients
• 2. Hiki ke kōkua i ke olakino puʻuwai
• 3. Hoʻouka ʻia me nā Antioxidant
• 4. Nā Pūʻali Kaua ʻAoʻao
• 5. Kōkua i ke kaohi kō kō
• 6. Hiki ke hoʻonui i ka iwi iwi
• 7. Loaʻa i nā Antibacterial Properties
• 8. Mei hoʻonui i ke olakino Digestive
• 9. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻOiai he mea nui nā mea kanu āpau no ke olakino, hāʻawi kekahi mau ʻano i nā pōmaikaʻi kū hoʻokahi.

ʻO nā ʻakaʻaka nā lālā o ka ʻAlioma ka genus o nā mea kanu pua e hoʻopili pū ana me ka kālika, ka palaoa, nā liki a me nā chives.

Aia i loko o kēia mau mea kanu nā wikamina like ʻole, nā minelala a me nā mea kanu potent i hōʻike ʻia e hāpai i ke olakino ma nā ʻano like ʻole.

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia nā lāʻau lapaʻau o nā ʻakaʻaka mai ka wā kahiko mai, i ka wā i hoʻohana ʻia ai lākou e mālama i nā maʻi e like me ka ʻeha poʻo, nā puʻuwai a me nā ʻeha waha ().

Eia nā mea olakino olakino 9 o nā aniani.

1. Pahu Me nā Nutrients

ʻO nā aniani he mea momona-momona, ʻo ia hoʻi he haʻahaʻa ko lākou mau calorie akā kiʻekiʻe i nā huaora a me nā minelala.

ʻO kahi onioni waena he 44 wale nō calories akā hāʻawi i kahi mahele o nā wikamina, nā minelala a me nā fiber ().

ʻOi loa ke kiʻekiʻe o kēia mea kanu i ka wikamina C, kahi meaola i pili i ka hoʻoponopono ʻana i ke olakino palekana, hana collagen, hoʻoponopono a me nā mea hao.

Hana pū ʻo Vitamin C me ke ʻano he antioxidant ikaika i kou kino, e pale ana i kāu mau hunaola mai ka hōʻino ʻia e nā mole kūpaʻa ʻole i kapa ʻia nā radical free ().

Nui ka waiwai o ka ʻakaʻaka i nā huaora B, me folate (B9) a me pyridoxine (B6) - nā kuleana nui i ka metabolism, ka hana ʻana o ke koko ʻulaʻula a me nā hana a ke aʻalolo ().

ʻO ka mea hope loa, he kumu maikaʻi lākou o ka potassium, kahi mineral kahi e nele ai nā poʻe he nui.

ʻO ka ʻoiaʻiʻo, ʻo ka awelika o ka ʻai ʻana o ka potassium o ʻAmelika ma kahi o ka hapalua o ka waiwai o kēlā me kēia lā (DV) o 4,700 mg ().

ʻO ke kelepona paʻamau maʻamau, ke kaulike o ka wai, ka lawe ʻana o ke aʻalolo, ka hana o ka puʻuwai a me ka hoʻoneʻe ʻana o nā mākala e koi ai i ka potassium ().

Hōʻuluʻulu Manaʻo Haʻahaʻa nā aniani i nā calories akā kiʻekiʻe i nā meaola, e like me ka wikamina C, nā wikamina B a me ka potassium.

2. Hiki ke kōkua i ke olakino puʻuwai

Loaʻa i nā ʻakaʻaka nā antioxidant a me nā hui e hakakā i ka mumū, hoʻēmi i nā triglycerides a hoʻoliʻiliʻi i nā kiʻekiʻe kolesterol - nā mea āpau e hoʻohaʻahaʻa i ka maʻi maʻi puʻuwai.

Hiki i kā lākou mana anti-inflammatory ikaika ke hōʻemi i ke kahe kiʻekiʻe a pale aku i nā clots koko.

ʻO Quercetin kahi antioxidant flavonoid i hoʻonui nui ʻia i nā ʻaka. ʻOiai he anti-inflammatory ikaika ia, kōkua paha ia i ka hōʻemi ʻana i nā maʻi maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko.

Ua aʻo ʻia ma 70 mau kānaka kaupaona me ke koko kiʻekiʻe i loaʻa i kahi mahele lāʻau o 162 mg i kēlā me kēia lā o ka quercetin-rich onion extract e hoʻoliʻiliʻi nui i ke kahe o ke systolic e 3-6 mmHg i ka hoʻohālikelike ʻia i kahi placebo ().

Ua hōʻike ʻia nā onion e hoʻoliʻiliʻi i nā kiʻekiʻe o ke kō.

Ua ʻike ʻia kahi noiʻi ma 54 mau wahine me ka polycystic ovarian syndrome (PCOS) i ka ʻai ʻana i nā aniani ʻulaʻula maka (40-50 gram / lā inā ʻo ke kaupaona a me 50-60 mau lā / lā inā he momona) no ʻewalu mau pule i hoʻēmi i ka huina a "maikaʻi" LDL. hoʻohālikelike ʻia ka cholesterol i kahi hui kaohi ().

Hoʻohui ʻia, hōʻike ʻia mai nā noiʻi holoholona e kākoʻo ana i ka ʻai onioni hiki ke hoʻēmi i nā mea pilikia no ka maʻi puʻuwai, e like me ka mumū, nā pae triglyceride kiʻekiʻe a me ka hoʻokumu pū ʻana o ke koko (,,).

Hōʻuluʻulu Manaʻo Hōʻike ka noiʻi e hiki i ka ʻai ʻana i nā ʻakaʻaka ke kōkua i ka hōʻemi ʻana i nā maʻi puʻuwai o ka puʻuwai, e like me ke koko kiʻekiʻe, nā pae triglyceride kiʻekiʻe a me nā mumū

3. Hoʻouka ʻia me nā Antioxidant

ʻO nā Antioxidant kahi hui e kāohi i ka oxidation, kahi hana e alakaʻi ai i ka hōʻino ʻana o ke kelepona a hāʻawi i nā maʻi e like me ka maʻi ʻaʻai, diabetes a me nā maʻi puʻuwai.

ʻO nā ʻaka he kumu maikaʻi loa o nā antioxidant. I ka ʻoiaʻiʻo, loaʻa iā lākou ma loko o 25 mau ʻano ʻokoʻa o flavonoid antioxidants ().

ʻO nā ʻakaʻula, i kahi kikoʻī, loaʻa nā anthocyanins - nā pigment mea kanu kūikawā i ka ʻohana flavonoid e hāʻawi i nā ʻakaʻula i ko lākou kala hohonu.

Ua ʻike ʻia nā noiʻi lehulehu lehulehu i ka poʻe e ʻai ana i nā meaʻai he nui i nā anthocyanins e hoʻemi ʻia ka pilikia o ka maʻi puʻuwai.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ma 43,880 mau kāne i nā hana maʻamau a hiki i ka 613 mg i kēlā me kēia lā o nā anthocyanins i hoʻopili ʻia i kahi 14% haʻahaʻa o ka hōʻeha puʻuwai nonfatal ().

Pēlā nō, ua hoʻopaʻa ʻia kahi noiʻi ma 93,600 mau wahine i ka poʻe me ka loaʻa nui o nā mea ʻai waiwai anthocyanin he 32% ka liʻiliʻi e ʻike i ka puʻuwai puʻuwai ma mua o nā wahine me ka hapa haʻahaʻa o ka ʻai.

Hoʻohui ʻia, ua loaʻa nā anthocyanins e pale aku i kekahi ʻano maʻi ʻaʻai a me ka maʻi ʻaʻa (,).

Hōʻuluʻulu Manaʻo Nui nā aniani ʻulaʻula i nā anthocyanins, nā pigment mea kanu ikaika i hiki ke pale aku i nā maʻi puʻuwai, kekahi mau maʻi ʻino a me ka maʻi kō.

4. Nā Pūʻali Kaua ʻAoʻao

ʻO ka ʻai ʻana i nā mea kanu o ka ʻAlioma ua hoʻopili ʻia ka genus e like me kālika a me nā ʻakaʻaka i kahi makaʻu haʻahaʻa o kekahi mau maʻi maʻi, e like me ka ʻōpū a me nā colorectal.

Ua hōʻike ʻia kahi loiloi o 26 mau noiʻi e hōʻike ana i ka poʻe i ʻai i ka nui o nā mea kanu allium he 22% ka liʻiliʻi o ka ʻike ʻia me ka maʻi ʻaʻai ʻōpū ma mua o ka poʻe i ʻai i ka liʻiliʻi.

Eia kekahi, ua hōʻike ʻia kahi loiloi o 16 mau noiʻi ma 13,333 poʻe i ka poʻe i komo me ka ʻoi loa o ka onion i loaʻa ka 15% hoʻemi ʻia o ka makaʻu o ka maʻi ʻaʻai kala i ka hoʻohālikelike ʻia me ka hapa haʻahaʻa o ka ʻai.

Ua hoʻopili ʻia kēia mau ʻano hakakā hakakā me nā pūhui sulfur a me nā flavonoid antioxidant i loaʻa i nā mea kanu allium.

ʻO kahi laʻana, hāʻawi nā ʻakaʻaka i ka onionin A, kahi pūhui sulfur-i loko e hōʻike ʻia e hoʻemi i ka ulu ʻana o ka tumora a hoʻolohi i ka hoʻolaha ʻana o ka maʻi ʻaʻai ovarian a me ka maʻi ʻaʻa i loko o nā loiloi paipu hoʻowalewale (,).

Hoʻokomo pū nā ʻakaʻaka i ka fisetin a me ka quercetin, nā flavonoid antioxidant i hiki ke kāohi i ka ulu ulu (,).

Hōʻuluʻulu Manaʻo ʻO kahi papaʻai i waiwai i nā mea kanu allium e like me nā ʻakaʻaka i loaʻa kahi hopena pale e kūʻē i kekahi mau maʻi maʻi maʻi.

5. Kōkua i ke kaohi kō kō

Hiki i ka ʻai ʻana i nā ʻakaʻaka ke kōkua i ke kaohi ʻana i ke kō kō, he mea nui ia no ka poʻe me ka maʻi diabetes a prediabetes paha.

Ua hōʻike ʻia kahi noiʻi i ka poʻe 42 me ka maʻi ʻaʻano 2 e hōʻike ana i ka ʻai ʻana i ka ʻaila 3.5 (100 gram) o ka ʻulaʻula hou e hoʻemi ana i nā pae kō kō e hoʻokē ʻai ana ma kahi o 40 mg / dl ma hope o ʻehā mau hola.

Hoʻohui ʻia, ua hōʻike ʻia nā noiʻi holoholona he nui i ka ʻai ʻana o ka ʻaka.

Ua hōʻike ʻia kahi noiʻi ua hānai nā ʻiole diabetic i ka meaʻai i loaʻa ka 5% onion extract no 28 mau lā i hoemi i ka hoʻokēʻai ʻana i ke kō a me ka momona o ke kino i hoʻoliʻiliʻi ma mua o ka pūʻulu hoʻomalu ().

Loaʻa i nā hui kikoʻī i loko o nā ʻaka, e like me ka quercetin a me ka sulfur, loaʻa nā hopena antidiabetic.

ʻO kahi laʻana, ua hōʻike ʻia ka quercetin e launa pū me nā hunaola i loko o ka ʻōpū liʻiliʻi, pancreas, nā ʻiwi iwi, nā mea momona a me nā akepaʻa e kaohi i ke kahe o ke kō i ke kino holoʻokoʻa ().

Hōʻuluʻulu Manaʻo Ma muli o ka nui o nā hui maikaʻi i loaʻa i nā ʻaka, ʻo ka ʻai ʻana iā lākou ke kōkua i ka hoʻoliʻiliʻi i ke kō kō.

6. Hiki ke hoʻonui i ka iwi iwi

ʻOiai loaʻa i ka waiū ka nui o ka hōʻaiʻē no ka hoʻoikaika ʻana i ka olakino iwi, he nui nā meaʻai ʻē aʻe, e like me nā ʻakaʻaka, ke kōkua i ke kākoʻo ʻana i nā iwi ikaika.

Ua hōʻike ʻia kahi noiʻi i loko o 24 mau makahiki waena a me nā wahine postmenopausal i kēlā mau mea i hoʻopau i ka wai aniani 3.4 (100 ml) o ka wai onion i kēlā me kēia lā no ʻewalu mau pule i hoʻomaikaʻi i ka momona o ka iwi iwi a me ka hana antioxidant i hoʻohālikelike ʻia i kahi hui hoʻomalu ().

ʻO kahi noi ʻē aʻe ma 507 perimenopausal a me nā wahine postmenopausal i loaʻa i ka poʻe i ʻai i ka ʻakaʻakai i hoʻokahi manawa i ka lā i loaʻa ka 5% ʻoi aku ka nui o ka iwi āpau ma mua o ka poʻe i ʻai iā lākou i hoʻokahi manawa i ka mahina a ʻoi.

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi i nā wahine ʻelemakule e ʻai pinepine i nā ʻakaʻaka i hoʻemi i ko lākou makaʻu o ka haki o ka hika ma mua o 20% i hoʻohālikelike ʻia me ka poʻe i ʻai ʻole iā lākou ().

Manaʻo ʻia ʻo nā ʻakaʻaka e kōkua i ka hoʻēmi ʻana i ke koʻikoʻi oxidative, e hoʻonui i nā pae antioxidant a hoʻēmi i ka nalo ʻana o ka iwi, i hiki ke pale aku i ka osteoporosis a hoʻonui i ka iwi iwi ().

Hōʻuluʻulu Manaʻo Hōʻike nā noiʻi e hoʻopili ʻia ka ʻai onioni me ka hoʻonui ʻana o ka mineral o ka iwi.

7. Loaʻa i nā Antibacterial Properties

Hiki i nā ʻakaʻaka ke hakakā i nā koʻohune weliweli, e like me ʻO Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) a me Bacillus cereus ().

Eia kekahi, ua hōʻike ʻia ka ʻoki onion e kāohi i ka ulu ʻana o ʻO Vibrio cholerae, kahi bacteria e hopohopo nui i ka olakino lehulehu i ka honua e ulu ana ().

ʻO Quercetin i kāʻili ʻia mai nā ʻakaʻaka he ala ikaika loa ia e kaua aku ai i nā bacteria.

Ua hōʻike ʻia kahi hōʻike hōʻike hoʻowalewale i ka quercetin i kāʻili ʻia mai ka ʻili onioni melemele i kūleʻa i ka ulu ʻana o Helicobacter pylori (H. pylori) a me Staphylococcus aureus kūpaʻa Methicillin (MRSA) ().

H. pylori he koʻohune e pili pū ana me nā maʻi puʻupuʻu o ka ʻōpū a me kekahi mau maʻi ʻaʻa digestive, ʻoiai ʻo MRSA kahi koʻohune kūpaʻa antibiotic e kumu i nā maʻi i nā ʻāpana like ʻole o ke kino (,).

Ua loaʻa kahi hōʻike hōʻike hoʻāʻo hou i hoʻopōʻino ka quercetin i nā paia o ka cell a me nā membrane o E. coli a S. aureus ().

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia nā aniani e kāohi i ka ulu ʻana o nā koʻohune ʻino e like me E. coli a S. aureus.

8. Mei hoʻonui i ke olakino Digestive

ʻO nā ʻaka he kumu waiwai o ka fiber a me nā prebiotics, nā mea e pono ai ke olakino ʻōpū maikaʻi loa.

Prebiotics he nondigestible ʻano o ka puluniu i wāwahi ʻia e nā pono koʻohune koʻohune.

ʻAi ʻia ka bacteria bacteria ma nā prebiotics a hana i nā waikawa momona momona pokole - me acetate, propionate a me butyrate.

Ua hōʻike ʻia ka noiʻi ʻana i kēia mau momona momona momona e hoʻoikaika i ke olakino ʻōpū, hoʻoikaika i ka pale ʻana, hoʻoliʻiliʻi i ka mumū a hoʻonui i ka digestion (,).

Hoʻohui ʻia, ʻo ka ʻai ʻana i nā meaʻai i waiwai i nā prebiotics e kōkua ai i ka hoʻonui ʻana i nā probiotics, e like me Lactobacillus a me bifidobacteria nā kānana, kahi e pōmaikaʻi ai i ke olakino digestive ().

Hiki i kahi papaʻai waiwai i nā prebiotics ke kōkua i ka hoʻomaikaʻi ʻana i ka lawe ʻana o nā minelala nui e like me ka calcium, kahi e hoʻomaikaʻi ai i ka olakino iwi ().

Nui ka waiwai o nā ʻakaʻaka i nā prebiotics inulin a me nā fructooligosaccharides. Kōkua kēia mau mea i ka hoʻonui ʻana i ka helu o nā koʻohune aloha i kou ʻōpū a hoʻomaikaʻi i ka hana pale ().

Hōʻuluʻulu Manaʻo ʻO nā ʻaka he kumu waiwai o nā prebiotics, kahi mea e kōkua i ke olakino digestive, hoʻomaikaʻi i ke kaulike bacteria i kou ʻōpū a pōmaikaʻi i kāu ʻōnaehana pale.

9. Māmā e hoʻohui i kāu papaʻai

ʻO ka ʻaka he meaʻai i nā lumi kuke a puni ka honua.

Hāʻawi lākou i ka mea ʻono i nā ipu ʻono a hiki ke ʻoliʻoli ʻia i maka a kuke ʻia paha.

ʻAʻole e haʻi ʻia, hiki iā lākou ke hoʻonui i kāu lawe ʻana i ka fiber, nā wikamina a me nā minelala.

Eia kekahi ʻōlelo aʻoaʻo pehea e hoʻohui ai i ka ʻakaʻakai i kāu papaʻai.

• E hoʻohana i nā ʻakaʻakai maka e hoʻohui i kahi kī o ka ʻono i kāu papa ʻaina guacamole.
• Hoʻohui i nā onika caramelized i nā mea i hoʻomoʻa ʻia.
• Hoʻohui i nā ʻaka i hoʻomoʻa ʻia me nā mea kanu ʻē aʻe no kahi kīʻaha ʻaoʻao maikaʻi.
• E hoʻāʻo e hoʻohui i nā ʻaka i kuke ʻia i nā ipu hua manu, e like me nā omelet, nā frittatas a i ʻole nā ​​quiches.
• ʻO ka ʻiʻo kiʻekiʻe, ka moa a me ka tofu paha me nā aniani i kō ʻia.
• Hoʻohui i nā ʻokiʻoki ʻokiʻoki liʻiliʻi ʻia i kāu salakeke punahele.
• Hana i kahi salakeke waiwai-fiber me nā pīpī, ʻokiʻoki a me nā ʻulaʻula.
• E hoʻohana i ka ʻakaʻakai a me ka kālika ma ke kumu no nā waihona a me nā sopa.
• E hoʻolei i nā ʻaka i loko o nā pā palai.
• ʻO nā tacos top, fajitas a me nā kīʻaha Mekiko ʻē aʻe me nā ʻakaʻakai maka.
• Hana i kahi salsa homemade me nā ʻakaʻakai, nā ʻōmato a me ka cilantro hou.
• E hoʻomākaukau i ka ʻakaʻakai me ka hupaʻai.
• Hoʻohui i nā ʻakaʻaka i nā papaʻaina chili no kahi mea ʻono.
• Hoʻohui i nā ʻaka maka me nā mea kanu hou, ka vīnega a me ka aila ʻoliva no kahi lole saladi homemade maikaʻi.

Hōʻuluʻulu Manaʻo Hiki ke hoʻohui maʻalahi ʻia i nā ʻakaʻakai i nā kīʻaha kohu, me nā hua, guacamole, nā kīʻaha ʻai, nā ʻopa a me nā mea i hoʻomoʻa ʻia.

Ka Laina Lalo

He mea maikaʻi loa nā pono olakino e pili ana i nā ʻaka.

Loaʻa i loko o kēia mau mea kanu piha i ka momona ka mea hiki ke hōʻemi i kou makaʻi ʻana i nā maʻi puʻuwai a me kekahi mau maʻi ʻino.

Loaʻa i nā ʻakaʻaka i nā waiwai antibacterial a hāpai i ke olakino digestive, kahi e hoʻomaikaʻi ai i ka hana pale.

ʻO ka mea hou aku, laulā lākou a hiki ke hoʻohana ʻia e hoʻonui i ka ʻono o kekahi ipu ono.

Hoʻohui i nā ʻakaʻakai i kāu papaʻai he ala maʻalahi ia e pōmaikaʻi ai i kou olakino holoʻokoʻa.