16 Nā Mea ʻai poni momona a momona

Anter

• 1. Pāleka
• 2. Laiki pāpā pāpā ʻia
• 3. ʻuala poni
• 4. Eggplant
• 5. Kaipulā poni
• 6. Kāloti poni
• 7. Redbor kale
• 8. Nā huaʻona Passion
• 9. Mangosteen poni
• 10. Asparagus poni
• 11. Nā hua Acai
• 12. Mele ʻōpala poni
• 13. Kāpena lila
• 14. Nā ʻelemakule
• 15. ʻO ka hua deragona ʻula
• 16. Pākaa poni
• Ke laina lalo

Mahalo i ko lākou kiʻekiʻe kiʻekiʻe o nā mea kanu mea kanu ikaika, nā meaʻai me ka hue poni kūlohelohe e hāʻawi aku i kahi ākea o nā pono olakino.

ʻOiai pili pinepine ʻia ka waihoʻoluʻu poni me nā huaʻai, nui nā ʻano o nā meaʻai poni kala e koho ai, e like me nā mea kanu a me nā hua.

Eia he 16 mau meaʻai poni e like me ka momona a ʻono hoʻi e like me ka mea e nānā maikaʻi.

1. Pāleka

ʻO nā blackberry kekahi o nā hua poni kaulana kaulana. Hoʻopiha ʻia kēia mau hua momona me ka meaʻai a me nā pigment anthocyanin mana.

ʻO Anthocyanins kahi ʻano polyphenol compound e hāʻawi i nā meaʻai i kā lākou poni, polū, a me nā kalaʻula. Loaʻa lākou i nā kiʻekiʻe kiʻekiʻe i nā huaʻai, nā mea kanu, a me nā hua ma kēia papa inoa.

Hana lākou ma ke ʻano he antioxidant ikaika i kou kino, e pale ana i kāu mau hunaola mai ka hōʻino a hoʻemi ʻana i ka mumuna i hiki i nā hopena olakino maikaʻi ʻole.

Paipai nā Anthocyanins i kou olakino ma nā ʻano like ʻole. ʻO ka ʻai ʻana i nā meaʻai anthocyanin waiwai nui e like me nā blackberry hiki ke pale aku i nā ʻano kūlohelohe, e like me ka maʻi kō, kekahi mau maʻi ʻaʻai, a me nā maʻi puʻuwai ().

Hoʻouka pū ʻia nā blackberry me nā antioxidants polyphenol ikaika ʻē aʻe, a me nā fiber a me nā micronutrients, e like me ka wikamina C, folate, magnesium, potassium, a me ka manganese. Hana kēia mau meaola āpau i nā blackberry i kahi koho momona loa no kahi mea ʻono, momona ().

2. Laiki pāpā pāpā ʻia

Laiki ʻeleʻele (ʻO Oryza sativa L. indica) - i kapa pinepine ʻia he "laiki pāpā ʻia" - kahi ʻano laiki kū hoʻokahi e lawe i ke kala poni hohonu ke kuke ʻia ().

ʻAʻole like me nā ʻano laiki ʻē aʻe, ʻo kahi laiki pāpā ʻia pigmented kiʻekiʻe kahi kumu maikaʻi loa o nā anthocyanins, i loaʻa paha nā hopena hakakā me ka maʻi ʻaʻai.

Ua hōʻike ʻia nā anthocyanins laiki ʻeleʻele e kāohi i ka ulu ʻana o ka maʻi ʻaʻai a hoʻoulu i ka make ʻana o ke kanesa maʻi maʻi i ka pahu hōʻike a me nā hoʻopaʻa holoholona (,).

Hana kēia palaoa pā i kahi pani kala no ka laiki keʻokeʻo a ʻeleʻele paha a hiki ke hoʻohana ʻia i nā ʻano helu ʻē aʻe, e like me nā kopa, nā ʻūlū, a me nā pilafs.

3. ʻuala poni

Mālama nui nā ʻuala āpau, e hāʻawi ana i nā wikamina a me nā minelala, e like me ka wikamina C, provitamin A, potassium, a me nā huaora B. Loaʻa ka pōmaikaʻi ʻuala poni i ka loaʻa o ka anthocyanin antioxidants ().

Hōʻike ka hōʻike hoʻokolohua a me nā noiʻi holoholona i nā ʻuala poni i loaʻa i nā anti-inflammatory a pale aku hoʻi i ka momona a me kekahi ʻano o ka maʻi ʻaʻai, e like me ka maʻi ʻaʻai kolona (,,).

Hiki iā ʻoe ke hoʻohana i ka ʻuala poni ma ke ʻano he pani no nā ʻuala i hoʻomālamalama ʻia i nā ʻalani āpau i kēlā me kēia meaʻai.

4. Eggplant

Hele mai nā egggants i loko o nā kala like ʻole, akā ʻo nā eggplants ʻili poni kekahi o nā mea maʻamau.

ʻOiai ʻaʻole like ka momona o ka momona me kekahi o nā meaʻai ʻē aʻe ma kēia papa inoa, kiʻekiʻe nā eggplants i nā antioxidants a me nā manganese, kahi mineral e pono ai ke olakino iwi a me ka metabolism ().

Hoʻokomo nui ʻia ka ʻili o nā eggplants poni i ka nasunin anthocyanin, i hōʻike ʻia he anti-inflammatory a me nā pale pale puʻuwai i nā holoholona a me nā hoʻokolohua paipu hoʻowalewale (,).

5. Kaipulā poni

Poni ʻaila poni (ʻO Brassica oleracea ʻalalā. botrytis) kahi mea kanu criferous kupaianaha. ʻAʻole like me nā ʻano keʻokeʻo keʻokeʻo, loaʻa i ka cauliflower poni nā anthocyanins mahalo i ka hoʻololi kūpuna e hāʻawi iā lākou i kahi hue poni ikaika ().

ʻAʻole hoʻohui ka cauliflower poni i ke kala i kekahi ipu akā hāʻawi pū kekahi i nā pōmaikaʻi anti-inflammatory a pale aku paha i kekahi maʻi ʻino, me ka maʻi ʻaʻai kala (().

ʻO ka hoʻohui ʻana i nā mea kanu kīʻaha e like me ka pua kō i loko o kāu papaʻai e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai a hiki ke hoʻonui i kou lōʻihi lōʻihi (().

6. Kāloti poni

ʻO nā kāloti poni nā mea ʻono, nā mea ʻai crunchy i piha me ka nui o nā antioxidants polyphenol, me nā anthocyanins, acid cinnamic, a me ka waikawa chlorogenic.

Ua hōʻike ʻia ka noiʻi i ka poʻe e ʻai ana i ka papaʻai waiwai polyphenol i nā helu haʻahaʻa o ka maʻi puʻuwai, ka momona, a me ka maʻi kō ma mua o ka poʻe e ʻai haʻahaʻa i nā papaʻai i loko o kēia mau mea nui antioxidants (,).

Aia nā kāloti poni i nā antioxidant polyphenol hou aʻe ma mua o nā ʻano kāloti ʻē aʻe, no laila ʻo ka hoʻohui ʻana iā lākou i kāu papaʻai he ala akamai ia e hoʻonui ai i kou olakino ().

7. Redbor kale

He hale mālama kino ʻo Kale, a ʻaʻohe mea ʻokoʻa ka ʻano Redbor ʻalani. Ua ʻike ʻia kahi noiʻi i loaʻa i ka Redbor kale extract 47 mau mea kanu mea kanu, e like me kaempferol, quercetin, a me p-coumaric acid ().

Ma muli o kona kala ʻokoʻa a me kona ʻano hoihoi, hoʻohana mau ʻia ʻo Redbor kale ma ke ʻano he mea kanu hoʻonaninani e hoʻonui i ka nānā i nā māla a me nā mea kanu.

Eia nō naʻe, he mea ʻai nō a momona loa. Hiki iā ʻoe ke hoʻohana ma ke ʻano like me nā greens lau ʻē aʻe i nā ʻano ʻokoʻa like ʻole.

8. Nā huaʻona Passion

Passiflora edulis he kumulāʻau tropical i mahi ʻia no kona hiki ke hana i nā hua ʻono i kapa ʻia he hua kuko. He hua melemele a poni paha kā nā hua pala pala e uhi i ka ʻono momona a palupalu i hoʻopiha ʻia me nā hua crunchy.

Aia i loko o nā hua Passion kahi polyphenol antioxidant kūikawā i kapa ʻia ʻo piceatannol, i hōʻike ʻia he nui nā waiwai e hoʻolaha ana i ke olakino a he mea maikaʻi paha ia no ka olakino ʻili.

ʻO kahi laʻana, kahi noiʻi-paipu noiʻi loaʻa i hoʻokaʻawale ʻia ka piceatannol mai nā hua kuko i pale ʻia i nā huna o ka ʻili mai ka pōʻino o ka lā. Eia kekahi, ua hōʻike ʻia kahi noiʻi ma 32 mau wahine me ka ʻili maloʻo i ka lawe ʻana i 5 mg o piceatannol no 8 mau pule e hoʻonui ai i ka momona o ka ʻili (,).

9. Mangosteen poni

I ka laau Garcinia mangostana ua ulu mai ka wā kahiko ma nā wahi tropical no nā hua ʻaʻala, poni-tona i hua ʻia - ka mangosteen.

Loaʻa i kahi Mangosteens kahi ʻili paʻa, ʻili hohonu i waho e pono e hemo e ʻoliʻoli ai i nā hua momona, ʻono iki i loaʻa i loko.

Hoʻopiha ʻia ʻo Mangosteens me ka fiber a me ka folate, kahi huaola B e pono ai no nā hana nui i loko o kou kino, e like me ka hana ʻana o DNA a me nā hunaola ʻulaʻula ().

ʻO kēia mau huaʻaina ʻokoʻa pū kekahi me nā antioxidant i kapa ʻia he xanthones, i hōʻike ʻia e hoʻolako i nā anti-inflammatory, neuroprotective, a me nā anticancer i loko o kekahi mau noiʻi ().

10. Asparagus poni

ʻOiai pili pinepine ʻia ka asparagus me ke kala ʻōmaʻomaʻo, hele mai kēia mea kanu i nā hue ʻē aʻe, e like me keʻokeʻo a me ka poni.

Hoʻohui ka asparagus poni i ka hoʻopiʻi kiʻi a me nā pono nutritional i nā meaʻai, e hāʻawi ana i ka waiwai o nā wikamina, nā minelala, a me nā mea kanu potent. He kumu maikaʻi loa ia o nā anthocyanins.

ʻO ka asparagus poni kekahi ka lāhui asparagus me ke kiʻekiʻe kiʻekiʻe o rutin, kahi pigment plant polyphenol i loaʻa ka mana pale-pale a me ka anticancer (, 27,).

11. Nā hua Acai

ʻO nā hua Acai he liʻiliʻi, nā hua poni hohonu i lilo i mea kaulana i ka honua maikaʻi ma muli o kā lākou kiʻekiʻe kiʻekiʻe o nā antioxidant, me nā anthocyanins.

Hiki ke hoʻohui ʻia i nā hua Acai i loko o nā ʻano like ʻole, e like me nā pola acai - kahi kīʻaha Brazil me ka huʻihuʻi, nā hua acai i kāwili ʻia. Hana ʻia lākou i wai, nā pauka, a me nā mea kōkua no ka lāʻau.

Hiki i kēia mau hua hua poni ʻono ke hoʻomaikaʻi i kou olakino ma nā ʻano like ʻole. Hiki iā lākou ke hoʻonui i ka maʻi o ka antioxidant o ke koko a kōkua i ka hōʻemi i ke kiʻekiʻe o ke kolesterol, nā kō kō, a me nā mumū (,).

12. Mele ʻōpala poni

ʻO ka apple star palani - Chrysophyllum cainito - he kumulāʻau e hoʻohua i nā huaʻai āpau e lilo i poni ke pala. Loaʻa i nā hua i ka ʻono momona e hūnā i kahi wai waiū a he hiʻohiʻona hōkū huali ke ʻoki ʻia.

Ua hoʻohana ka poʻe i ka hua, ka ʻili, a me nā lau o ka lāʻau ʻāpala hōkū me ka lāʻau lapaʻau i loko o ka mōʻaukala e mālama i nā ʻano maʻi like ʻole, e like me ka ʻū, ka ʻeha, a me ka maʻi kō ().

Hāʻawi nā ʻelela hōkū i ka nui o nā antioxidant, a hōʻike ka noiʻi holoholona e loaʻa paha iā lākou nā waiwai gastroprotective (,).

13. Kāpena lila

ʻO nā ʻano āpau o ke kāpeti ka momona loa. Eia nō naʻe, kāpeti poni - ʻike ʻia hoʻi me ka kāpiki ʻulaʻula - loaʻa nā anthocyanins, kahi e hoʻonui ai i nā waiwai e hoʻonui i ke olakino o kēia mea kanu kolio a ʻoi aku ke kiʻekiʻe ().

Lawe ʻia ke kāpeti poni me ka fiber, provitamin A, a me ka wikamina C. Hāʻawi ia i nā hopena anti-inflammatory ikaika ma muli o ke kiʻekiʻe o nā mea kanu mana i loaʻa i kāna lau pigmented (,).

Hiki ke hoʻohana i ke kāpena poni i ke ala like me ke kāpena ʻōmaʻomaʻo a hana i kahi hoʻohui maikaʻi loa i nā slaws, nā palaoa, a me nā mea hoʻoulu.

14. Nā ʻelemakule

ʻIke ʻia nā Elderberry no ko lākou kala poni a me nā hopena hoʻoikaika kino. Lawe nā kānaka i nā huahana elderberry i hoʻopili ʻia, e like me syrups a me nā capsule, ma ke ʻano he lāʻau kūlohelohe e mālama ai i nā anuanu a me ka maʻi flu.

Ua ʻike nā noiʻi kanaka i ka lawe ʻana i nā huakō nui elderberry hiki ke hoʻomaikaʻi i nā hōʻailona a hoʻopōkole i ka lōʻihi o nā anuanu ʻelua a me ka maʻi palū (,).

ʻOi aku ka kiʻekiʻe o nā Elderberry i ka fiber a me ka huaora C, a ʻai mau ʻia lākou i kuke ʻia i nā jam a me nā jellies a i ʻole hana ʻia i ka wai, ka waina, a me nā syrup i hoʻopili ʻia.

15. ʻO ka hua deragona ʻula

Loaʻa i ka hua deragona ʻulaʻula, ʻulaʻula, a me ka ʻulaʻula i poni ʻia me nā ʻano liʻiliʻi, ʻeleʻele, ʻai ʻia. ʻO kēia huaʻai tropical he ʻano o ke kiwi, a ua hōʻike pinepine ʻia kona ʻono ma ke ʻano he ʻono ʻoluʻolu.

Haahaa nā huaʻai deragona i nā calorie akā piha pū me ka fiber, wikamina C, a me ka magnesium, e hoʻolilo iā lākou i mea hoʻohui i nā salakeke hua a me nā kīʻaha ʻono ʻē aʻe ().

ʻO nā hua deragona ʻulaʻula pū kekahi kahi kiʻekiʻe o nā antioxidant pale.

Hōʻike ka ʻimi noiʻi Tube-tube i ka hiki ke lawe ʻia ka hua mai nā hua deragona ʻulaʻula e hiki ke hoʻōki i ka ulu ʻana o kekahi ʻano o nā hunaola maʻi ʻaʻai kanaka, e like me ka maʻi ʻaʻai umauma, a hoʻowalewale paha i ka make ʻana o ka maʻi ʻaʻai.

16. Pākaa poni

ʻO ka bale kahi palaoa i hiki mai i nā kala like ʻole, e like me ka ʻeleʻele, uliuli, melemele, a me ka poni ().

ʻO nā ʻano bale āpau he kiʻekiʻe i ka fiber a me nā minelala, e like me ka manganese, ka hao, ka magnesium, a me ka selenium. Me kēia mau huaʻai, hoʻouka ʻia ka bale poni me nā anthocyanins, e lilo ana i koho maikaʻi loa no kahi mea waiwai waiwai ().

He kiʻekiʻe pū ʻo Barley i ka beta-glucan, kahi ʻano o nā fiber i hoʻopili ʻia i kekahi mau pono olakino. Hōʻike ka noiʻi e hiki i ka beta-glucan ke hoʻolauna i ke olakino digestive, hoʻoliʻiliʻi i nā kumu pilikia o ka maʻi puʻuwai, a hoʻomaikaʻi i ka pane pale ().

Hoʻohui ʻia, ʻo ka poʻe e ʻai i nā papaʻai waiwai i nā hua āpau e like me ka balekale poni, loaʻa nā helu haʻahaʻa o nā maʻi, e like me ka maʻi diabetes 2, nā maʻi puʻuwai, a me kekahi mau maʻi maʻi maʻi ().

Ke laina lalo

Hāʻawi nā mea ʻai pigment poni i kahi nui o nā pono olakino a hoʻohui i ke kala i kāu papaʻai.

ʻO ka hoʻohui ʻana i nā meaʻai poni e like me nā blackberry, Redbor kale, hua hua acai, nā laiki pāpā ʻia, nā kāloti poni, a me nā antiberry i loko o kāu papa ʻaina hiki ke hōʻoia iā ʻoe e ʻai nei i kahi lāʻau ikaika o nā anthocyanin antioxidants a me nā ʻano waiwai like ʻole.

E hoʻāʻo e hoʻohui i kekahi o nā huaʻai, nā lau, a me nā hua ma kēia papa inoa i kāu pāʻina aʻe a i ʻole meaʻai māmā e hoʻohana ai i kā lākou waiwai e hoʻolaha nei i ke olakino.