ʻOi aku ka olakino o ka meaʻai maka ma mua o ka meaʻai kuke?

Anter

• He aha ia ka papaʻai ʻai maka?
• Hoʻopau paha ke kuke ʻana i nā enzyme i ka meaʻai
• ʻO kekahi o nā wikamina hiki ke hoʻoheheʻe wai i nalowale i ke kaʻina hana kuke
• ʻOi aku ka maʻalahi o ka meaʻai i kuke ʻia e ʻānai a me Digest
• Hoʻonui ka kuke ʻana i ka Antioxidant Capacity o kekahi mau mea kanu
• Pepehi ka hoʻomoʻa ʻana i nā mea maʻi maikaʻi a me nā meaolaola
• Pili paha ia i ka meaʻai
• Nā Mea ʻai i ʻoi aku ke olakino olakino
• Nā Mea ʻai i ʻoi aku ke olakino olakino
• Ka Laina Lalo

Hiki i ke kuke ʻana i ka meaʻai ke hoʻomaikaʻi i kona ʻono, akā hoʻololi nō hoʻi ia i ka meaʻai.

ʻO ka mea e mahalo ai, ua nalowale kekahi mau huaora ke kuke ʻia ka meaʻai, ʻoiai kekahi e lilo i mea maʻalahi no kou kino e hoʻohana ai.

Wahi a kekahi, ʻo ka ʻai mua ʻana i nā meaʻai maka ke ala i ke olakino maikaʻi. Eia nō naʻe, loaʻa i kekahi mau meaʻai i kuke ʻia i nā pono kūpono maikaʻi.

Kūkākūkā kēia ʻatikala i nā pono o nā meaʻai maka a moʻa hoʻi.

He aha ia ka papaʻai ʻai maka?

ʻO nā meaʻai maka nā meaʻai i hoʻomoʻa ʻole ʻole ʻia.

ʻOiai he mau pae ʻokoʻa o nā papaʻai meaʻai maka, ʻo lākou āpau e pili ana i ka ʻai ʻana i nā meaʻai ʻaʻole hoʻomehana ʻia, ʻai ʻole ʻia a hoʻomākaukau ʻole ʻia. Ma ka laulā, hana ʻia kahi papaʻai meaʻai maka o 70% mau meaʻai maka.

Hoʻokomo pinepine ka papaʻai i nā meaʻai i hū ʻia, nā hua ulu, nā hua a me nā ʻanoʻano, me ka hoʻohui i nā hua maka a me nā mea kanu.

Pau nā mea ʻai maka maka i ka mea ʻai mea ʻai a mea ʻai ʻole paha, hoʻopau i nā huahana holoholona a ʻai i ka nui o nā meaʻai mea kanu maka. Eia nō naʻe, hoʻopau pū kekahi mea liʻiliʻi i nā huahana waiū maka, ka iʻa a me ka ʻiʻo maka.

ʻ claimlelo nā mea aʻoaʻo he ʻoi aku ka momona o nā meaʻai maka ma mua o nā meaʻai i kuke ʻia no ka mea ua hoʻopau ʻia nā enzyme, a me kekahi mau meaola, i ke kaʻina kuke. Manaʻo kekahi he ʻona maoli ka meaʻai i kuke ʻia.

ʻOiai aia kekahi mau pono kūpono i ka ʻai ʻana i nā hua maka a me nā mea kanu, aia kekahi mau pilikia kūpono me ka papaʻai meaʻai maka.

He paʻakikī loa ka mālama ʻana i kahi papaʻai meaʻai maka paʻakikī, a ʻo ka helu o ka poʻe i pili i ka papaʻai maka maka i ka wā lōʻihi he liʻiliʻi loa ia.

Eia kekahi, loaʻa i kekahi mau meaʻai nā bacteria a me nā microorganism weliweli e hoʻopau wale ʻia e ke kuke ʻana. ʻO ka ʻai ʻana i kahi papaʻai maka piha me ka iʻa a me kaʻiʻo e hele mai me ka makaʻu o ka hoʻomohala ʻana i kahi maʻi i lawe ʻia i ka meaʻai.

Hōʻuluʻulu Manaʻo:

Pili nā papaʻai ʻai maka i ka ʻai ʻana i nā huaʻai a me nā mea kanu maka. ʻO ka ʻai ʻana i nā meaʻai maka i kekahi mau pono, akā aia kekahi mau pilikia kūpono.

Hoʻopau paha ke kuke ʻana i nā enzyme i ka meaʻai

Ke hoʻopau ʻoe i kahi meaʻai, kōkua nā enzyme digestive i kou kino e wāwahi iā ia i loko o nā mole i hiki ke komo (1).

Aia pū ka meaʻai āu e ʻai ai i nā enzyme e kōkua i ka digestion.

Hoʻopilikia ka enzymes a hoʻopau maʻalahi i ka wā e hōʻike ʻia i nā mahana wela. I ka ʻoiaʻiʻo, ʻaneʻane hoʻopau ʻia nā enzyme āpau ma nā mahana ma mua o 117 ° F (47 ° C) (,).

ʻO kēia kekahi o nā hoʻopaʻapaʻa mua e pili ana i nā papaʻai meaʻai maka. Ke hoʻololi ʻia nā ʻenema o ka meaʻai i ka wā o ka kuke ʻana, koi ʻia nā ʻōmika hou aʻe mai kou kino e ʻeli iā ia.

Kuhi ka poʻe kākoʻo i ka papaʻai meaʻai maka e kau kēia i ke koʻikoʻi i kou kino a hiki ke alakaʻi i ka hemahema o ka enzyme. Eia naʻe, ʻaʻohe ʻepekema noiʻi e kākoʻo i kēia hoʻopiʻi.

Kūkākūkā kekahi mau ʻepekema ʻo ke kumu nui o nā enzyme meaʻai ka mea e hānai ai i ka ulu ʻana o ka mea kanu - ʻaʻole e kōkua i ke kanaka e ʻeli iā lākou.

Eia kekahi, hana ke kino o ke kanaka i nā ʻenemema e pono ai e ʻeli i ka meaʻai. A huki ke kino a hūnā hou i kekahi mau enzyme, e hana ʻole ana i ka ʻai ʻana i ka meaʻai e alakaʻi ai i ka hemahema o ka enzyme (,).

Eia kekahi, ʻaʻole i hōʻike ʻepekema i nā hopena olakino maikaʻi loa o ka ʻai ʻana i nā meaʻai i hoʻomoʻa ʻia me nā ʻenemi denatured.

Hōʻuluʻulu Manaʻo:

Hoʻomaʻemaʻe ka kuke ʻana i nā meaʻai i nā enzyme i loaʻa i loko o lākou. Eia nō naʻe, ʻaʻohe mea e hōʻike ai i ka hāʻawi ʻana o nā enzyme meaʻai i ke olakino maikaʻi.

ʻO kekahi o nā wikamina hiki ke hoʻoheheʻe wai i nalowale i ke kaʻina hana kuke

ʻOi aku paha ka momona o nā meaʻai maka i kekahi mau meaʻai ma mua o nā meaʻai i kuke ʻia.

Hoʻomaʻamaʻa maʻalahi ʻia kekahi mau meaola a hiki paha ke hemo aku i waho o ka meaʻai i ke kaʻina kuke. ʻO nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai, e like me ka wikamina C a me nā huaora B, maʻalahi ka nalowale i ke kuke ʻana (,,, 9,).

ʻO ka ʻoiaʻiʻo, hiki i nā mea kanu i hoʻolapalapa ke hoʻoliʻiliʻi i ka ʻike o nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai ma kahi o 50-60% (, 9,).

Lilo pū kekahi mau minelala a me ka wikamina A i ka wā kuke ʻana, ʻoiai ka liʻiliʻi. ʻO nā wikamina hiki ke hoʻoheheʻe ʻia ka momona ʻo D, E a me K ka hapa nui ʻole o ka meaʻai.

ʻO nā hopena o ka paila i ka lilo loa o nā mea momona, ʻoiai nā ʻano kuke ʻē aʻe e mālama pono i ka ʻike momona o ka meaʻai.

ʻO ka hoʻomoʻa ʻana, ka hoʻomoʻa ʻana a me ka hoʻowali ʻana i kahi ala maikaʻi loa o ka kuke ʻana i nā mea kanu ke pili i ka mālama ʻana i nā meaola (,,,).

ʻO ka mea hope loa, ʻo ka lōʻihi o ka manawa i hōʻike ʻia kahi meaʻai i ka wela e pili ana i ka ʻike momona. ʻO ka lōʻihi o ka kuke ʻana o kahi meaʻai, ʻo ka nui o ka nalo o nā meaola (9).

Hōʻuluʻulu Manaʻo:

ʻO kekahi mau meaola, ʻo ia hoʻi nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai, nalowale i ke kaʻina hana kuke. Loaʻa paha nā huaʻai a me nā mea kanu maka i ka nui o nā meaola e like me ka wikamina C a me nā huaora B.

ʻOi aku ka maʻalahi o ka meaʻai i kuke ʻia e ʻānai a me Digest

ʻO ka nau ʻana kahi mea nui mua i ke kaʻina hana digestive. ʻO ka hana o ka nau ʻana e wāwahi i nā ʻāpana nui o ka meaʻai i loko o nā huna liʻiliʻi i hiki ke ʻai ʻia.

ʻOi aku ka paʻakikī o ka nau pono ʻole ʻana i ka meaʻai no ka mea kino e ʻeli a hiki ke alakaʻi i ke kinoea a me ka momona. Hoʻohui ʻia, koi ʻia i ka ʻoi aku o ka ikaika a me ka hoʻāʻo e miki pono i nā meaʻai maka ma mua o nā mea kuke ().

ʻO ke kaʻina hana o ka kuke ʻana i ka meaʻai e wāwahi i kekahi o kāna mau fibers a me nā paia o nā mea kanu mea kanu, e maʻalahi ai i ke kino e ʻeli a omo i nā meaʻai ().

Hoʻomaikaʻi pū ke kuke ʻana i ka ʻono a me ka ʻaʻala o ka meaʻai, kahi mea e ʻono ai ka ʻai ʻana.

ʻOiai ka liʻiliʻi o ka helu o nā mea ʻai maka e ʻai i ka ʻiʻo maka, ʻoi aku ka maʻalahi o ka ʻai ʻana i ka ʻai a kuke ke kuke ʻia ().

ʻO ka kuke kuke ʻana a me nā legume ʻaʻole ka hoʻomaikaʻi wale i kā lākou digestibility, akā hoʻemi ia ka helu o nā anti-nutrient i loko o lākou. ʻO nā anti-nutrients nā mea hoʻohui e kāohi i ka hiki i ke kino ke komo i nā meaʻai i nā meaʻai mea kanu.

He mea nui ka digestibility o kahi meaʻai no ka mea hiki i kou kino ke loaʻa wale nā ​​ke olakino olakino ke hiki iā ia ke omo i nā meaola.

Hāʻawi paha kekahi o nā meaʻai i kuke ʻia i ke kino me nā mea momona hou aʻe ma mua o kā lākou mau maka maka no ka mea ʻoi aku ka maʻalahi o ka nau a me ka ʻai.

Hōʻuluʻulu Manaʻo:

ʻOi aku ka maʻalahi o nā meaʻai i hoʻomoʻa ʻia e nau a ʻai ma mua o nā meaʻai maka. Pono pono ka digestion kūpono e omo i nā meaʻai o ka meaʻai.

Hoʻonui ka kuke ʻana i ka Antioxidant Capacity o kekahi mau mea kanu

Ua hōʻike nā noiʻi e hoʻomāhuahua ka kuke ʻana i nā mea kanu i ka loaʻa o nā antioxidant e like me beta-carotene a me lutein (,).

ʻO ka Beta-carotene kahi mea antioxidant ikaika a ke kino e hoʻohuli ai i ka huaora A.

Hoʻopili kahi papaʻai momona i ka beta-carotene me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai ().

Hoʻokomo maʻalahi ʻia ka lycopene antioxidant e kou kino ke loaʻa iā ʻoe mai nā meaʻai kuke ma kahi o nā meaʻai maka ().

Ua pili pū ʻia ʻo Lycopene me ka hoʻemi ʻia ʻana o ka maʻi ʻaʻai prostate i nā kāne a me ka haʻahaʻa o ka maʻi puʻuwai (,).

Ua ʻike ʻia kahi noiʻi ʻana e hoʻemi ana ke kuke ʻana i nā ʻōmato i kā ka huaʻai C ma o 29%, ʻoiai ʻo kā lākou mea ʻai lycopene i ʻoi aku i ka pāpālua ʻia i loko o 30 mau minuke kuke. Eia kekahi, ua hoʻonui ʻia ka mana antioxidant āpau o nā tōmato ma mua o 60% ().

Ua ʻike ʻia kahi noiʻi ʻana e hoʻonui ka kuke ʻana i ka hiki i ka antioxidant a me ka ʻike o nā mea kanu i loaʻa i nā kāloti, broccoli a me zucchini ().

He mea nui nā Antioxidant no ka mea pale lākou i ke kino mai nā moleola weliweli i kapa ʻia he radical free. Hoʻopili kahi papaʻai waiwai i nā antioxidants me kahi haʻahaʻa o ka maʻi maʻi ().

Hōʻuluʻulu Manaʻo:

ʻO ke kuke ʻana i kāu mau mea ʻai i mea e loaʻa hou ai kekahi mau antioxidant i kou kino ma mua o ka meaʻai maka.

Pepehi ka hoʻomoʻa ʻana i nā mea maʻi maikaʻi a me nā meaolaola

ʻOi aku ka maikaʻi e ʻai i kekahi mau meaʻai i kuke ʻia, ʻoiai aia i nā mana maka kahi i loko o nā koʻohune hoʻoweliweli. Pepehi maikaʻi ka kuke ʻana i ka meaʻai i nā maʻi bacteria e hiki ai ke hōʻeha i ka maʻi i lawe ʻia i ka meaʻai ().

Eia nō naʻe, palekana ka hua a me nā huaʻai i ka ʻai maka, inā ʻaʻole i hoʻohaumia ʻia.

ʻO ka milo, lettuce, nā ʻōmato a me nā ʻōpuʻu maka kekahi o nā hua a me nā mea kanu i hoʻohaumia pinepine ʻia e nā bacteria (28).

ʻO ka ʻiʻo maka, ka iʻa, nā hua manu a me ka waiū waiū i loko o ka manawa he mau bacteria e hiki ke hōʻeha iā ʻoe (,).

E. coli, Salmonella, Listeria a Campylobacter kekahi o nā koʻohune maʻamau i loaʻa i nā meaʻai maka ().

ʻAʻole hiki i ka hapanui o nā bacteria ke ola i nā mahana ma mua o 140 ° F (60 ° C). ʻO kēia ka mea e hoʻomake pono i ka kuke ʻana i ka bacteria a hoʻēmi i ka makaʻu o ka maʻi i lawe ʻia i ka meaʻai ().

Hanai ʻia ka waiū i hana ʻia ma ke ʻano pāʻoihana, ʻo ia hoʻi ua hōʻike ʻia i ka wela e pepehi i nā koʻohune ʻino a piha paha iā ia (32).

ʻAʻole ia e koi ʻia e ʻai i ka ʻai maka a moa ʻole paha, nā hua a i ʻole ka waiū. Inā koho ʻoe e ʻai maka i kēia mau meaʻai, e hōʻoia i ka hou o kāu meaʻai a kūʻai mai ia mai kahi kumu hilinaʻi ().

Hōʻuluʻulu Manaʻo:

Pepehi maikaʻi ka kuke ʻana i ka meaʻai i nā maʻi bacteria e hiki ai ke hōʻeha i nā maʻi i lawe ʻia e ka meaʻai. Pili kēia i kaʻiʻo, nā hua, a me ka waiū.

Pili paha ia i ka meaʻai

ʻAʻole hoʻi e hiki i ka ʻepekema ke ʻai pono i ka papaʻai maka a moa ʻole hoʻi.

ʻO ia no ka mea loaʻa nā huaʻai a me nā mea ʻai i moʻa a kuke ʻia i nā pono olakino like ʻole, me kahi haʻahaʻa o ka maʻi maʻi maʻamau (33).

ʻO ka ʻoiaʻiʻo inā e ʻai maka ʻia a kuke ʻia ka meaʻai i ka meaʻai.

Eia kekahi mau laʻana o nā meaʻai i ʻoi aku ke olakino olakino a olakino olakino paha:

Nā Mea ʻai i ʻoi aku ke olakino olakino

• Broccoli: Aia i ka broccoli maka i ʻekolu mau manawa ka nui o sulforaphane, kahi hui kanu hakakā kaua, ma mua o ka broccoli i kuke ʻia (,).
• Kāpiki: Hoʻopau ka kuke kuke i ka enzyme myrosinase, kahi mea nui i ka pale ʻana i ka maʻi ʻaʻai. Inā koho ʻoe e kuke i ke kāpeti, hana pēlā no nā wā pōkole ().
• Onions: ʻO ka onion maka kahi agena anti-platelet, nāna e kōkua i ka pale ʻana i nā maʻi puʻuwai. Hoʻoemi nā aniani kuke i kēia hopena maikaʻi (, 38).
• Kālika: Loaʻa i nā hui sulfur i loko o ka kālika maka i nā ʻano anti-cancer. Hoʻopau ka kuke kuke i kēia mau hui sulfur ().

Nā Mea ʻai i ʻoi aku ke olakino olakino

• Asparagus: ʻO ka kuke ʻana i ka asparagus e wāwahi i nā paia o ke koloka fibrous, e hana ana i ka folate a me nā huaora A, C a me E i hiki ke loaʻa.
• Nā Hauʻoli: Kōkua ka pulupulu i ka hoʻohaʻahaʻa i ka agaritine, kahi carcinogen kūpono i loaʻa i nā hua. Kōkua pū ka kuke ʻana i ka hoʻokuʻu ʻana iā ergothioneine, kahi antioxidant mushroom mana (,).
• Spinach: ʻOi aku ka nui o nā meaola e like me ka hao, magnesium, calcium a me zinc no ka omo ʻana ke kuke ʻia ka milo.
• ʻO Tomato: Hoʻonui ka hoʻomoʻa ʻana i ka lycopene antioxidant i nā tumato ().
• Kāloti: Loaʻa nā kāloti kuke i ka beta-carotene ma mua o nā kāloti maka ().
• ʻUala: ʻAneʻī ʻole ka starch i kaʻuala a hiki i ka kuke ʻana i kaʻuala.
• Legume: Loaʻa i nā legume maka a moa ʻole ʻia paha nā mea ʻino weliweli i kapa ʻia he lectins. Hoʻopau ʻia nā Lectins me ka pulu pono ʻana a me ka kuke ʻana.
• ʻIʻo, iʻa a me nā moa: Loaʻa paha i ka ʻiʻo maka, iʻa a me nā moa nā hua bacteria e hiki ke kumu i nā maʻi i lawe ʻia i ka meaʻai. ʻO ka kuke ʻana i kēia mau meaʻai e luku ai i nā koʻohune ʻino.

Hōʻuluʻulu Manaʻo:

ʻOi aku ka maikaʻi o kekahi mau meaʻai e ʻai maka, a ʻoi aku ke olakino o kekahi ke kuke. ʻAi i kahi hui o nā meaʻai i kuke ʻia a me nā mea maka no ka pono keu olakino.

Ka Laina Lalo

ʻOi aku ka momona o kekahi mau meaʻai ke ʻai maka ʻia, ʻoi aku ka momona o kekahi ma hope o ka kuke ʻana.

Eia naʻe, ʻaʻohe pono e ukali i ka papaʻai maka pau loa no ke olakino maikaʻi.

No nā pono ʻoi loa o ke olakino, ʻai i nā ʻano maka nutritious a me nā meaʻai i kuke ʻia.