Super Greens: He olakino nā paukū Greens?

Anter

• He aha nā Greens Powder?
• Hoʻololi nā meaʻai kūpono i nā mea hoʻohui
• ʻO kahi mea kōkua kūpono e noʻonoʻo ai
• Hiki ke kōkua i ka pale ʻana i nā maʻi maʻi
• Hiki ke hoʻomaikaʻi i kou ikehu
• Nā Pōmaikaʻi ʻē aʻe
• ʻAʻole kahi mea pani no nā mea kanu holoʻokoʻa
• Pehea e hoʻohana ai i ka Greens Powder
• Ka Laina Lalo

ʻAʻole ia he mea hūnā ʻaʻole ʻai ka hapa nui o ka poʻe i nā mea kanu.

ʻO nā paukū Greens nā mea kōkua hoʻopihapiha i hoʻolālā ʻia e kōkua iā ʻoe e hōʻea i kāu lawe ʻana i ka mea kanu i kēlā me kēia lā.

Ke koi nei nā lepili huahana hiki i nā greens powders ke kākoʻo i ka pale o kou kino, nā pae ikehu, ka detoxification a me nā mea hou aku - akā e noʻonoʻo paha ʻoe inā kākoʻo ke ʻepekema i kēia mau pono i manaʻo ʻia.

ʻLelo kēia ʻatikala iā ʻoe inā olakino nā paukū greens.

He aha nā Greens Powder?

ʻO nā paukū Greens nā mea hoʻopihapihaʻai hiki iā ʻoe ke kāwili i ka wai a me nā wai ʻē aʻe.

He hue ʻōmaʻomaʻo kā lākou a hiki ke ʻono iki i kahi mauʻu. Hoʻohui pinepine ʻia nā mea pani kō e hoʻomaikaʻi i ka ʻono.

Loaʻa nā paukū Greens i nā kumu he 25-40 a ʻoi aku paha o nā mea like ʻole, i ʻokoʻa e ka mana. Pākuʻi ʻia kēia mau (,):

• Nā lau lauens: Spinach, kale, collards, pāhiri
• Limu: Spirulina, chlorella, dulse, kelp
• Nā mea kanu ʻē aʻe: Broccoli, beets, kāloti, ʻōmato, kāpī ʻōmaʻomaʻo
• Mauʻu: Mauʻu bale, mauʻu palaoa, mauʻu ʻoat, mauʻu alfalfa
• ʻO nā hua kiʻekiʻe-antioxidant: ʻO Blueberry, raspberries, goji a me nā hua acai
• Nā hualoaʻa hānai: ʻUmi ʻōmaʻomaʻo ʻōmaʻomaʻo, ʻāpana hua hua waina, ʻāpana ginkgo biloba
• Nā Probiotics:Lactobacillus (L.) rhamnosus, L. acidophilus, ʻO lactis Bifidobacterium
• Nā enzyme digestive i hoʻokumu ʻia i nā mea kanu: Amylase, cellulase, lipase, papain, protease
• Lau nahele: ʻO ka basil hemolele, astragalus, echinacea, kaola waiū
• Nā Hauʻoli: Maitake mushroom extract, shiitake mushroom extract
• ʻO nā hika kō kūlohelohe: ʻUmi lau Stevia, ʻili hua moneka
• Puluniu keu: Līkaʻi laiki, inulin, ʻāpala puluniu

ʻO ka hua i hoʻohana ʻia i loko o kēia mau mea hoʻopihapiha maloʻo a laila lepo i ka pauka. ʻOkoʻa, wai wai paha kekahi mau mea, a laila make wai, a i ʻole kekahi mau ʻāpana o ka meaʻai āpau e lawe ʻia.

ʻO kahi loli hou e kupu a i ʻole e hoʻowali i nā mea hoʻohui, kahi e hoʻonui ai i nā pae huaola a kōkua i ka wāwahi ʻana i nā mea hoʻohui i hiki ke hoʻopilikia i ka lawe ʻana o ka mineral (,,).

Hoʻokomo pinepine ʻia nā formulated, a me nā non-genetically-hoʻololi a me nā meaola - akā e nānā i ka lepili huahana no kēia mau kikoʻī.

Loaʻa nā kumukūʻai o nā pauka greens mai 22 a 99 mau keneta a ʻoi aʻe paha no ka scoop (ma kahi o 10 gram a i ʻelua punetēpu paha), e pili ana i nā mea kikoʻī.

ʻOiai ka lauwili o nā greens powders e ʻokoʻa e ka laikini, hana ʻia ia mau mea mai nā lau lau maloʻo a me nā mea kanu ʻē aʻe, limu, mauʻu, nā huaʻai kiʻekiʻe-antioxidant a me nā mea kanu. Hoʻohui pinepine ʻia nā Probiotics a me nā enzyme digestive pū kekahi.

Hoʻololi nā meaʻai kūpono i nā mea hoʻohui

Ma muli o ka ʻokoʻa o nā mea hoʻohui o nā greens powders ma ka brand, ʻokoʻa ka waiwai o ka nutritional ma waena o nā huahana.

Ma ka awelika, hoʻokahi scoop (10 gram a i ʻole ʻelua punetēpu) o greens pauka i loaʻa ():

• Kalepona: 40
• Momona: 0,5 gram
• Huina carbs: 7 gram
• Puluniuʻai: 2 gram
• Kālepa: 1 gram
• Kumuʻiʻo: 2 gram
• Sodium: 2% o ka Reference Daily Intake (RDI)
• Wikamina A (e like me beta-carotene): 80% o ka RDI
• ʻO Vitamin C: 80% o ka RDI
• ʻO Vitamin K: 60% o ka RDI
• Kalipuna: 5% o ka RDI
• Hao: 20% o ka RDI
• ʻIodine: 100% o ka RDI
• Selenium: 70% o ka RDI
• Chromium: 60% o ka RDI
• Pālima: 5% o ka RDI

ʻO ka pauka he haʻahaʻa-kalori ka nui, akā ʻo ka hoʻohuihui ʻana iā lākou me kahi mea ʻē aʻe ma mua o ka wai e hoʻonui i nā calorie.

ʻAʻole helu mau nā pauka Greens i ka ʻike o nā vitamina a me nā minelala āpau. ʻAʻole piha lākou ma ke ʻano he multivitamin maʻamau a me ka waihona mineral.

I kekahi mau hihia, hoʻopili ʻia nā pauka greens ma ke ʻano he pani pani, kahi e hoʻopau pono ai i ka huahana a ʻoi aku i loko o nā calories.

ʻOiai ʻaʻole i helu ʻia ma ka lepili, kiʻekiʻe kiʻekiʻe nā greens powders i nā polyphenols a me nā mea kanu ʻē aʻe i loaʻa nā antioxidant a me nā anti-inflammatory function ().

ʻO ka momona Greens powders he haʻahaʻa haʻahaʻa i nā calorie akā kiʻekiʻe i kekahi mau minelala a me nā wikamina, e like me ka selenium, iodine, chromium a me nā huaora A, C a me K, a me nā mea kanu me nā antioxidant a me nā hana anti-inflammatory.

ʻO kahi mea kōkua kūpono e noʻonoʻo ai

Kākoʻo nā meaola a me nā mea kanu i nā pauka greens i ke olakino holoʻokoʻa ke hoʻohana ʻia me ka papaʻai olakino a me ka nohona.

ʻO kahi laʻana, ʻoi aku ka nui o nā greens powders i nā huaora A a me C, kahi mea e kōkua ai i ke kōkua ʻana i ka hana pale (7, 8).

Hoʻohui ʻia, hoʻopili ʻia nā probiotics i greens powders ke kākoʻo i ka hana pale a me ke olakino digestive. Eia nō naʻe, maopopo ʻole ka waiwai o nā enzyme digestive i hoʻokumu ʻia me nā mea kanu ((,,).

Ua hoʻāʻo ʻia nā pauka Greens i loko o kekahi mau haʻawina liʻiliʻi, akā hiki ke hoʻololi i nā hopena ma o ka brand a me ka formatory supplement.

Hoʻopili, hoʻolako kālā nā mea hana huahana i kēia mau haʻawina, kahi e hoʻonui ai i ka makaʻu o ka liko. No laila, ʻoi aku ka maikaʻi o ka mālama ʻana i kahi kekele olakino o ka skepticism.

Hiki ke kōkua i ka pale ʻana i nā maʻi maʻi

ʻO nā hana antioxidant a me nā hana anti-inflammatory o nā mea kanu i nā greens pauka e kōkua i ka hōʻemi ʻana i kou makaʻi o nā maʻi maʻi.

I hoʻokahi mau hebedoma ʻehā i hoʻopaʻa ʻia i 10 mau kānaka olakino, ʻelua mau punetēpu (10 gram) o ka pauka greens i lawe ʻia i kēlā me kēia lā e hoʻohaʻahaʻa i nā kiʻekiʻe o ke koko o nā proteins i hōʻino ʻia oxidative e 30% ().

He mea nui ka pale ʻana i ka hōʻino ʻana i nā protein koko e like me nā enzyme, ke hana nei lākou i nā hana e kōkua ai e pale iā ʻoe mai ka maʻi ʻaʻai a me nā maʻi maʻi mau ().

I loko o kahi 90 mau lā o ke aʻo ʻana i 40 mau kānaka me ke koko kiʻekiʻe, ʻelua mau punetēpu (10 gram) o ka pauka greens i lawe ʻia i kēlā me kēia lā e hōʻemi i nā kaomi systolic a me nā diastolic e pili ana i 8%. ʻAʻole nānā ka hui kaohi i kahi hoʻomaikaʻi ().

Eia nō naʻe, pono hou ʻia kahi mau noiʻi e hōʻoia i kēia mau pono kūpono.

Hiki ke hoʻomaikaʻi i kou ikehu

Ke koi nei kekahi mau pulehu greens e hoʻonui i kou ikehu. Eia naʻe, haʻahaʻa lākou i ka nui o nā calories a, no laila, ʻaʻole pono e hoʻolako i ka nui o ka ikehu.

Eia nō naʻe, kekahi o kēia mau pauka i loaʻa nā mea hoʻohui e hiki ke kōkua iā ʻoe e makaʻala a ikaika hoʻi, e like me ka huki kī ʻōmaʻomaʻo, kahi i loaʻa ka caffeine a me nā mea kanu e kākoʻo i ke kuni ʻana i nā calorie ().

I loko o kahi aʻo ʻekolu mau mahina i 63 mau wahine olakino, ʻo ka poʻe e lawe ana i hoʻokahi punetēpō (10 gram) o ka pauka greens i loaʻa i ka lāʻī ʻōmaʻomaʻo i kēlā me kēia lā i hōʻike i ka piʻi nui o ka ikehu, ʻoiai ka hui placebo i hōʻike i kahi loli ().

Eia nō naʻe, hoʻokahi wale nō kēia aʻo ʻana e pono e hoʻopili hou ʻia. ʻAʻole maopopo iā ia inā he paukū greens me ka ʻole o ka lāʻī ʻōmaʻomaʻo e hāʻawi i nā pono like.

Nā Pōmaikaʻi ʻē aʻe

Wahi a kekahi mau greens powders e kōkua me ka detoxification a hoʻonui i kou kino i alkaline - ʻo ia hoʻi ke kiʻekiʻe ma ka pālākiō pH o ka ʻole a 14.

Eia nō naʻe, ʻaʻole e hoʻopili ka ʻai ʻana i ka pauka greens i kou pH i ke koko, ka mea a kou kino e kaohi paʻa ai i waena o kahi 7.35-7.45 ().

Ma ka ʻaoʻao ʻē aʻe, lele ka piʻima o kou mimi ma loko o kahi ākea ākea o 4.5-8.0. Hiki i ka ʻai ʻana i nā greens a me nā mea kanu ʻē aʻe ke hoʻokiʻekiʻe iki i ka pH mimi, e hoʻonui ana i ka alkaline (,,).

Kuhi kekahi mau noiʻi e hiki i ka hoʻonui iki ʻana o ka alkalinity mimi ke kōkua i kou kino e kāpae i nā mea ʻino, e like me nā pesticides a me nā pollutants. Eia naʻe, ʻaʻole i aʻo maikaʻi ʻia kēia i nā kānaka (,,,).

ʻO ka ʻai ʻana i nā paukū greens e kākoʻo mau paha i ka detoxification i nā ʻano ʻē aʻe. ʻO kahi laʻana, ke detoxify kou ake i kekahi mau mea hoʻohui, hana ʻia nā radical free. Nui ka momona o nā pauka Greens i nā antioxidants, hiki ke kōkua i ke kaua ʻana i kēia mau radical free (,,).

Hiki i nā pauka Greens ke hoʻomaikaʻi i ka olakino holoʻokoʻa, kākoʻo i ka hana pale a kōkua i ka hōʻemi ʻana i ka maʻi maʻi mau. Pono nā noiʻi hou e hōʻoia i nā pono kūpono ʻē aʻe, e like me ka hoʻonui ʻana i ka ikehu a me ka detoxification.

ʻAʻole kahi mea pani no nā mea kanu holoʻokoʻa

ʻO ka ʻai ʻana i nā ʻano lau like ʻole āpau a me nā huahana ʻē aʻe ma ke ʻano he papaʻai pono maikaʻi ke ala maikaʻi loa e hoʻokō ai i ke kaulike nutritional a pale i nā mea ʻoi aku o kēlā me kēia nutrient ().

I ko lākou ʻano holoʻokoʻa, hāʻawi nā mea ʻai iā ʻoe i ka ʻoluʻolu o ka nau ʻana a kiʻekiʻe i ka wai. Paipai nā ʻano ʻelua i ka piha a kōkua i ka pale ʻana i ka ʻai nui. Ma kēia mea, ʻoi aku ka hōʻoluʻolu o nā pauka greens (,).

Hoʻohui ʻia, haʻahaʻa nā paukū greens i ka fiber, ʻo ka mea maʻamau ka hāʻawi ʻana iā 1-2 mau gram no kēlā me kēia lawelawe, ʻoiai i kekahi manawa ua hoʻohui ʻia nā fiber keu ().

E hoʻomaopopo he kiʻekiʻe ka nui o nā pauka greens i loko o ka huaora K. Hoʻohui pū kēia huaora me kekahi mau lāʻau, e like me nā mea lahilahi. No laila, hoʻopilikia paha lākou i ka lapaʻau (28).

Hiki iā lākou ke komo i nā mea hoʻopōʻino weliweli, e like me ke kēpau a me nā metala kaumaha ʻē aʻe. Hoʻokahi o nā loiloi lab i loaʻa nā haumia i nā huahana ʻehā o 13 i hoʻāʻo ʻia. Ma mua o ke koho ʻana i kahi huahana, e nānā i ka pūnaewele o ka ʻoihana e ʻike inā hōʻoia lākou i ka maʻemaʻe.

ʻO ka mea hope loa, ua aʻo kekahi o nā pauka greens i nā keiki, hāpai a hānai wahine paha a me nā poʻe e lawe ana i nā lāʻau ʻaʻole pono e hoʻohana i ka huahana. Hoʻokomo pinepine lākou i nā mea kanu a me nā extract concentrated i hiki ke hoʻoweliweli ʻia a pilina paha.

ʻO ka hoʻomaʻamaʻa maikaʻi ʻoi aku e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i kahi kākoʻo hou - ʻaʻohe ʻokoʻa nā greens powders.

ʻO nā mana āpau o nā greens a me nā huahana ʻē aʻe e ʻoi aku ka maikaʻi no ka māʻona ʻana i ka pōloli, ke kiʻi ʻana i ke kaulike o nā meaola a hoʻoliʻiliʻi i kou hōʻike ʻana i nā mea hoʻopōʻino weliweli.

Pehea e hoʻohana ai i ka Greens Powder

No nā hopena maikaʻi loa, e hāhai i nā ʻōkuhi ma ka pahu kini o ka pauka greens āu e kūʻai ai.

ʻO ka mea maʻamau ka hoʻonāukiuki i ka pauka i loko o ka wai, ka wai, ka waiū a i ʻole nā ​​mea pani waiū a me nā mea momona.

No ka palekana o ka meaʻai, e hoʻomaʻalili i nā pauka greens a pau rehydrated inā ʻaʻole ʻoe e hoʻopau koke.

Inā ʻaʻole ʻoe e inu i kāu pauka greens, hiki iā ʻoe:

• Hoʻohui iā lākou i nā hua manu i kāwili ʻia a i ʻole ka omelet
• E kāpīpī iā lākou ma luna o nā mea kanu i kālua ʻia
• Hoʻohui iā lākou i loko o ka ʻaʻa salakea hana
• E hoʻowali iā lākou i loko o ka ʻūlū mea kanu
• Hoʻohui iā lākou i ka sop

Eia nō naʻe, ke wela ʻoe i ka pauka greens, hiki iā ʻoe ke hōʻemi a hemo paha i kekahi o nā meaola, e like me ka wikamina C a me nā probiotics.

Inā hāʻule kāu lawe ʻana i kāu mea kanu ke hele ʻoe, e noʻonoʻo e lawe me ʻoe i ka pauka greens e kōkua i ka mālama ʻana i kāu meaʻai.

ʻO ke ala maʻamau e hoʻohana ai i nā pauka greens e hoʻowali iā lākou i loko o ka wai, wai a i ʻole nā ​​mea inu ʻē aʻe. Hiki iā ʻoe ke hoʻohui iā lākou i nā meaʻai.

Ka Laina Lalo

ʻO nā paukū Greens nā mea kōkua i hana ʻia mai nā greens, nā mea kanu, nā limu, nā probiotics, nā enzyme digestive a me nā mea hou aʻe.

Hiki paha iā lākou ke hoʻonui i ka palekana a hoʻemi i ka maʻi o ka maʻi mau, akā hiki ke hoʻololi i nā hopena ma muli o nā mea hoʻohui. Kaupalena ʻia nā noiʻi ʻana i kēia huahana a, ʻoiai he momona, ʻaʻole pono lākou e pani i nā meaʻai āpau.

E ʻai mau ʻoe i nā greens hou, nā mea ʻai ʻē aʻe a me nā ʻano ʻano meaʻai olakino.