He aha ka uaina ʻalani, a hiki ke kōkua i kou olakino?

Anter

• He aha ka waina ʻalani?
• Nā pono kūpono o ka waina ʻalani
• Hāʻawi i nā antioxidant
• Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai
• Hiki ke hoʻolohi i ka noʻonoʻo
• Pale aku ai i ka maʻi metabolic
• Nā pōmaikaʻi kūpono ʻē aʻe
• Hiki ke hōʻeha ka nui o ka waiʻona
• Ke laina lalo

I ka wā e pili ana i ka waina, manaʻo ka hapanui o ka poʻe i ka waina ʻulaʻula a keʻokeʻo.

Eia nō naʻe, ke loaʻa nei ka kaulana i ka uaina ʻalani i kēia mau lā ma ke ʻano he ala ʻoluʻolu.

Mahalo paha, he ʻano waina keʻokeʻo i hana like ʻia me ka waina ʻulaʻula, ma ka ʻae ʻana i nā ʻano hua waina a me ka ʻili e noho mau me ka wai huaʻina no kekahi manawa ().

Hoʻonui kēia hana i ka waina me nā hui e like me nā polyphenols, i pili i nā pono, e like me ka lohi o ka noʻonoʻo a me ka hōʻemi ʻana i kāu makaʻi o ka maʻi puʻuwai (,).

ʻImi kēia ʻatikala i ka hana ʻana o ka waina ʻalani, a me nā pōmaikaʻi a me nā hemahema.

He aha ka waina ʻalani?

ʻO ka ʻalani ʻalani, i kapa ʻia hoʻi he waina pili-ʻili, ʻaʻole i hana ʻia mai nā ʻalani.

Akā, he ʻano waina keʻokeʻo i hana like ʻia me ka waina ʻulaʻula. Eia nō naʻe, he kukui ko kēia waina keʻokeʻo i ka hue ʻalani hohonu, e like me ke ʻano o ka hana ʻana.

ʻO ka maʻamau, hana ʻia ka waina keʻokeʻo mai nā hua waina keʻokeʻo e kaomi ʻia e huki wale i ka wai momona. Wehe ʻia ka ʻili, nā ʻanoʻano, a me nā koʻokoʻo ma mua o ka hoʻomaka ʻana o ka wai momona ().

ʻO ka hoʻokaʻawale ʻana i ka wai mai nā hua waina he mea nui, ʻoiai ka ʻili a me nā ʻanoʻano i loko o nā mea like me nā pigment, phenol, a me nā tannins, nā mea āpau e hiki ke hoʻopili i ka ʻono a me ka helehelena o ka waina.

Me ka waina ʻalani, ʻae ʻia ka ʻili a me nā ʻanoʻano e huʻa me ka wai. Hoʻomaʻa lākou i kahi kaʻina i kapa ʻia ʻo maceration, kahi e hoʻokomo ai i kā lākou mau mea hoʻohui, e like me nā polyphenols, i ka waina, e hāʻawi ana i kona kala ʻokoʻa, ʻono, a me ke ʻano ().

Ua like kēia hana me ka hana ʻana o ka waina ʻulaʻula a hiki ke hala ma kahi o nā hola a i nā mahina. ʻO ka lōʻihi o ka hoʻoulu ʻana o ka waina me nā ʻili a me nā ʻanoʻano, ʻo ka hohonu o kona kala.

Ma muli o ka hana ʻana o ka waina ʻalani e like me ka waina ʻulaʻula, kaʻana like lākou i nā ʻano like ʻole a me nā mea kanu mea kanu ikaika, na lākou e mālama i nā pono olakino.

Hoʻopili kēia mau pūhui me kaempferol, quercetin, catechins, a me resveratrol, nā mea āpau i loaʻa nā waiwai antioxidant a pili i nā pono olakino, e like me ka hoʻohaʻahaʻa ʻana i ka mumū a me ka haʻahaʻa o ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi (,).

ʻO ka waina ʻalani he ʻano waina keʻokeʻo i hana like ʻia me ka waina ʻulaʻula, e ka huʻu ʻana i ka wai hua waina keʻokeʻo me nā ʻanoʻano a me nā ʻili o nā hua waina keʻokeʻo.

Nā pono kūpono o ka waina ʻalani

I kēia manawa, ua nānā wale kekahi mau noiʻi i nā pono olakino o ka waina ʻalani.

No laila, ʻo nā pōmaikaʻi e hiki mai ana ka mea āu e manaʻo ai mai ka waina keʻokeʻo, me ka mea i ʻohi ʻia mai nā hui i ka ʻili a me nā hua o nā hua waina keʻokeʻo.

Hāʻawi i nā antioxidant

ʻO nā Antioxidant he mau mole e hoʻopau i nā mole i kapa ʻia he radical free.

ʻO nā radical manuahi he mau mole kūpaʻa ʻole i hiki ke hoʻopōʻino i ke kelepona ke kiʻekiʻe loa ko lākou pae i kou kino. Hiki i kēia hōʻino ke hoʻokiʻekiʻe i kou makaʻu i nā kūlana mau, e like me ka maʻi puʻuwai a me ke kanesa ().

Loaʻa paha i ka waina ʻalani ka nui o nā antioxidant ma mua o ka waina keʻokeʻo. Hana ʻia ia e ka huʻu ʻana i ka wai hua waina keʻokeʻo me ka ʻili a me nā ʻanoʻano o nā hua waina keʻokeʻo. ʻAe kēia hana i kā lākou mau antioxidant e komo i loko o ka waina (, 8).

ʻO ka ʻili a me nā hua o nā hua waina keʻokeʻo i loko o nā mea i kapa ʻia polyphenols, e like me resveratrol, kaempferol, a me nā catechins, nā mea āpau e like me nā antioxidants i kou kino (,).

Ua ʻike ʻia hoʻokahi noiʻi ua hana ʻia ka waina keʻokeʻo ma o kēia kaʻina hana maceration ʻeono mau manawa iʻoi aku ka nui o ka hana antioxidant ma mua o ka waina keʻokeʻo maʻamau. Ua like kāna hana antioxidant me ka ʻulaʻula ().

Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai

Hōʻike kekahi mau noiʻi e hoʻopili ʻia ka inu ʻana i ka waina i kahi haʻahaʻa o ka maʻi puʻuwai. Ma muli paha o kāna wai ʻona a me nā mea polyphenol e loaʻa ai kēia pōmaikaʻi olakino.

Hoʻokahi o ka noi ʻana me ka poʻe he 124,000 i ʻike i ka inu ʻana o ka wai ʻona kaulike e pili ana i kahi maʻi haʻahaʻa o ka maʻi puʻuwai a me ka make ma muli o nā kumu āpau.

ʻO ka mea hou aʻe, ua kālailai ʻia he 26 mau noiʻi i ke kukui a me ka lawe ʻana i ka waina liʻiliʻi - a i 5 auneke (150 ml) i kēlā me kēia lā - ua hoʻopili ʻia me kahi 32% haʻahaʻa o ka maʻi puʻuwai ().

Hoʻohālikelike ʻia i ka waina keʻokeʻo, ʻoi aku ka kiʻekiʻe o ka waina ʻalani i nā polyphenols, no laila ke inu nei ʻoe e loaʻa ai iā ʻoe nā pono olakino puʻuwai like me ka inu ʻana i ka waina ʻulaʻula.

He mea nui e hoʻomaopopo i nā pono olakino puʻuwai o ka waina e pili ana i ka māmā a me ka lawe ʻana i ka waina. ʻO ka mea ʻāpiki, ʻo ka lawe ʻana i ka waiʻona nui e hoʻonui i kou makaʻu i ka maʻi puʻuwai (,).

Hiki ke hoʻolohi i ka noʻonoʻo

Hōʻike ka noiʻi e inu i ka waina i ka hoʻohaʻahaʻa e hoʻolohi i ka noʻonoʻo e pili ana i ka makahiki (,).

Ua hōʻike ʻia kahi anamanaʻo o 143 mau noiʻi e pili ana i ka liʻiliʻi a me ka liʻiliʻi o ka loaʻa ʻana o ka wai ʻona, ʻo ia hoʻi ka waina, i hoʻoliʻiliʻi ʻia o ka dementia a me ka emi ʻana o ka ʻike i nā mākua ().

Hiki ke wehewehe ʻia kēia mau hopena e nā pūhui e like me resveratrol, e hana nei ma ke ʻano he antioxidants i kou kino e hōʻemi i ka mumū a pale i kou lolo mai ka hōʻino ʻana o ke kelepona ().

Hōʻike nā noiʻi e hoʻopilikia paha ka resveratrol i ka hana ʻana o nā peptide amyloid-beta, ʻo ia nā mea hoʻohui e hāpai ai i kou makaʻi i ka maʻi o Alzheimer (,).

ʻOiai ʻaʻole kiʻekiʻe ka waina keʻokeʻo i ka resveratrol, ʻo ka waina ʻalani ka mea i ʻoi aku ka maikaʻi o kēia hui, no ka mea, hānai ʻia me ka ʻili i loaʻa i ka resveratrol a me nā hua o nā hua waina keʻokeʻo (, 18).

Pale aku ai i ka maʻi metabolic

ʻO ka metabolic syndrome kahi hui o nā kūlana i hiki ke hāpai i kāu makaʻu i ka maʻi puʻuwai, hahau, a me ka maʻi diabetes type 2.

ʻO nā kumu pilikia e pili ana i ka momona o kou pūhaka, HDL haʻahaʻa (maikaʻi) kolesterol, a me ke kiʻekiʻe o ke koko, triglyceride, a me ka hoʻokē ʻai ʻana i nā pae kō kō ().

Ua hōʻike ʻia kekahi mau noiʻi ua loaʻa i nā mea inu waina ka haʻahaʻa haʻahaʻa o ka maʻi metabolic ma mua o ka poʻe me ka loaʻa ʻole o ka waiʻona a me nā mea inu ʻole. (,).

ʻO kahi noiʻi nui i nā mākua ʻelemakule me ka makaʻu nui o ka maʻi puʻuwai i loaʻa i ka haʻahaʻa - 3.4 auneke (100 ml) a i ʻole ka liʻiliʻi o kēlā me kēia lā - a me nā mea inu waina kaulike - ʻoi aku ma mua o 3.4 auneke i kēlā me kēia lā - he 36% a me 44% haʻahaʻa haʻahaʻa o maʻi maʻi puʻuwai, ma mua o ka poʻe inu ʻole ().

Nā pōmaikaʻi kūpono ʻē aʻe

Hāʻawi paha ka waina ʻalani i nā pono kūpono ʻē aʻe ma muli o kāna ʻike antioxidant kiʻekiʻe, e like me:

• Hiki ke hōʻemi i ka maka maʻi ʻaʻai. ʻO ka inu ʻana i hoʻokahi a i ʻelua mau aniani o ka waina i kēlā lā i kēia lā e pili ana i kahi makaʻu haʻahaʻa o kolona, ​​ʻōpū, a me ka maʻi ʻaʻai prostate. Eia nō naʻe, hiki i nā ʻai kiʻekiʻe ke hoʻonui i kou makaʻi i kekahi mau maʻi ʻaʻa (,).
• Hiki ke kōkua i ka maʻi kō. ʻOi aku ka kiʻekiʻe o ka waina keʻokeʻo pili-ʻili i resveratrol, kahi e hoʻomaikaʻi ai i kou kaohi kō kō ().
• Hiki ke hoʻolōʻihi i ka lōʻihi. Hōʻike nā haʻawina holoholona e hiki i ka resveratrol ke hoʻolōʻihi i ke ola a me ka hakakā ʻana i ka maʻi. Eia nō naʻe, inā maopopo ʻole kēia hopena i nā kānaka (,).

Hoʻohālikelike ʻia i nā waina keʻokeʻo ʻē aʻe, ʻoi aku ka kiʻekiʻe o ka waina ʻalani i nā mea hoʻohui maikaʻi i kapa ʻia he polyphenols, i hāʻawi ʻia i nā pono olakino, e like me ka pale ʻana i nā maʻi metabolic, hoʻohiolo i ka emi o ka noʻonoʻo, a hoʻemi i kou makaʻi o ka maʻi puʻuwai.

Hiki ke hōʻeha ka nui o ka waiʻona

ʻOiai ke inu nei i ka nui o ka waina i kou olakino, ʻo ka ʻai nui ʻana he mea ʻino ia.

Ma lalo iho nei kekahi o nā hopena maikaʻi ʻole o ka inu ʻona ʻana.

• Kaukaʻi ʻaʻano. ʻO ka inu ʻana i ka waiʻona nui pinepine hiki ke alakaʻi i ka hilinaʻi a me ka waiʻona ().
• Maʻi maʻi ate. ʻO ka inu ʻana ma mua o 2-3 mau aniani (a ʻoi aku ma mua o 30 gram o ka waiʻona) hiki i kēlā me kēia lā ke hāpai i kāu makaʻu o ka maʻi ate, me cirrhosis - kahi maʻi nui a hoʻoweliweli hoʻi i ke ola i hōʻike ʻia e scarring (,).
• Hoʻonui i ka makaʻu o ke kaumaha. Hōʻike nā noiʻi e loaʻa i nā mea inu ʻona ka ʻoi aku ke kiʻekiʻe o ke kaumaha ma mua o ka mea kaulike a me nā mea inu ʻole (,).
• Kaumaha hoʻonui. Loaʻa i loko o ke aniani o ka waina he 5-auneke (148-ml) o ka waina, no laila ʻo ka inu ʻana i nā aniani he nui e hiki ke kōkua i ka lawe ʻana o ka calorie kiʻekiʻe a me ke kaupaona ().
• Hoʻonui i ka makaʻu o ka make: Hōʻike nā noiʻi ua nui ka makaʻu o nā mea inu mea kaumaha ma mua o ka make ma mua o ka mea kaulike a me nā mea inu ʻole (,).

I mea e hōʻemi ai i kēia mau pilikia, ʻoi aku ka maikaʻi o ka palena ʻana iā ʻoe iho i hoʻokahi inu maʻamau i kēlā me kēia lā no nā wahine a ʻelua mau mea inu maʻamau i kēlā me kēia lā no nā kāne ().

Hoʻohālikelike ʻia kahi inu maʻamau e like me ke aniani 5-auneki (148 ml) o 12% -a ka waiʻona waiʻona ().

ʻO ka inu ʻana ma mua o hoʻokahi kīʻaha kīʻaha waina no nā wahine a ʻoi aku paha ma mua o ʻelua mau aniani maʻamau no nā kāne e hāpai i kou makaʻu i nā hopena olakino maikaʻi ʻole.

Ke laina lalo

ʻO ka waina ʻalani he ʻano waina keʻokeʻo i hana like ʻia me ka waina ʻulaʻula.

Ma muli o ke ʻano o ka hana ʻia, loaʻa paha iā ia nā mea kanu ʻoi aku ka maikaʻi ma mua o nā waina keʻokeʻo ʻē aʻe.

ʻO kāna mau pōmaikaʻi kūpono me ka lohi o ka hoʻohaʻahaʻa noʻonoʻo a hoʻemi ana i kou makaʻi o ka maʻi puʻuwai a me ka maʻi metabolic.

Inā inu ʻoe i ka waina keʻokeʻo, e noʻonoʻo e hoʻololi i ka waina ʻalani, no ka mea ʻoi aku ke olakino.

Eia nō naʻe, inā ʻaʻole ʻoe e inu i ka ʻalekohola, ʻaʻohe pono e hoʻomaka e inu i ka uaina ʻalani no kāna mau pono olakino, ʻoiai he mau papaʻai maikaʻi aʻe e hoʻomaikaʻi ai i kou olakino.