16 Nā ʻAi ʻAi Mea Pono Ke poʻo inoa

Anter

• 1. Nā ʻōmaʻomaʻo Leafy ʻeleʻele
• 2. Berry
• 3. Koma ʻōmaʻomaʻo
• 4. Huamoa
• 5. Legume
• 6. Nuts a me nā hua
• 7. Kefir (A ʻo Yogurt)
• 8. Kālika
• 9. Aila Olive
• 10. Kahakaha
• 11. Turmeric (Curcumin)
• 12. Salemona
• 13. ʻApocado
• 14. ʻUala
• 15. ʻOhana
• 16. Kai limu
• Ka Laina Lalo

Ma ke kamaʻilio kūpono ʻana, ʻaʻohe mea e like me kahi superfood.

Ua haku ʻia ka huaʻōlelo no ke ʻano kūʻai aku e hoʻohuli i nā ʻano meaʻai a kūʻai aku i nā huahana.

Hāʻawi ka ʻoihana meaʻai i ka lepili superfood ma nā meaʻai waiwai momona me kahi mana i manaʻo ʻia e hoʻololi maikaʻi i ke olakino.

ʻOiai he nui nā meaʻai i hiki ke wehewehe ʻia he super, he mea nui e hoʻomaopopo ʻaʻohe meaʻai hoʻokahi e paʻa i ke kī i ke olakino maikaʻi a i ʻole ka pale ʻana i nā maʻi.

Akā ʻoiai ʻaʻole e hele ana ka huaʻōlelo "superfood" i kekahi manawa i kēlā me kēia manawa, pono paha e nānā pono i nā koho olakino.

Eia nā meaʻai 16 i kūpono paha i ke poʻo inoa superfood koʻikoʻi.

1. Nā ʻōmaʻomaʻo Leafy ʻeleʻele

ʻO nā lau lau ʻōmaʻomaʻo ʻeleʻele (DGLVs) kahi kumu waiwai maikaʻi loa me ka folate, zinc, calcium, iron, magnesium, vitamin C a me ka fiber.

ʻO ka ʻāpana o ka mea e ʻoi loa ai ka DGLVs ko lākou hiki ke hoʻemi i kou makaʻu i nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi maʻamau ʻo 2 (,).

Aia pū lākou i nā pae kiʻekiʻe anti-inflammatory i kapa ʻia ʻo carotenoids, i pale aku ai i kekahi ʻano o ka maʻi ʻaʻai ().

Aia kekahi o DGLV kaulana loa i:

• ʻO Kale
• ʻO Chard Swiss
• ʻO nā greens Collard
• ʻO nā greens turnip
• Mīkini

He ʻono ʻawaʻawa kekahi mau DGLV a ʻaʻole ʻoluʻolu nā kānaka āpau iā lākou. Hiki iā ʻoe ke kiʻi ma o ka hoʻokomo ʻana iā lākou i kāu mau punahele punahele, nā salakeke, nā mea leʻaleʻa, nā ʻūlū a me nā curry.

Piha nā lau lau ʻōmaʻomaʻo ʻōmaʻomaʻo i ka fiber a me nā meaola e lilo i mea hana i ka pale ʻana i kekahi mau maʻi maʻi mau.

2. Berry

ʻO ka berry kahi mana hānai o nā huaora, nā minelala, nā fiber a me nā antioxidants.

ʻO ka mana antioxidant ikaika o nā hua e pili ana me ka hoʻemi liʻiliʻi o ka maʻi puʻuwai, ka maʻi ʻaʻai a me nā ʻano hoʻonāukiuki ʻē aʻe (,).

He mea maikaʻi paha nā berry i ka mālama ʻana i nā maʻi digestive a me nā maʻi āpau ke pili ʻia ke hoʻohana ʻia ma ka ʻaoʻao o nā lāʻau lapaʻau ().

ʻO kekahi o nā hua maʻamau e like me:

• ʻO Raspberries
• ʻO Strawberries
• ʻO Blueberry
• Pāleka
• Kālika

Inā ʻoe e ʻoliʻoli iā lākou ma ke ʻāpana o kāu ʻaina kakahiaka, ma ke ʻano he mea ʻono, ma ka salakeke a i ʻole ka ʻono, ʻoi aku ka maikaʻi o nā hua olakino o nā hua e like me kā lākou noi ʻai.

Piha nā hua i nā meaola a me nā antioxidant i pale i kekahi mau maʻi a hoʻomaikaʻi i ka digestion.

3. Koma ʻōmaʻomaʻo

Mai Kina mai, ʻo ka tī ʻōmaʻomaʻo kahi mea inu caffeine māmā me ka nui o nā lāʻau lapaʻau.

Waiwai ka ti ʻōmaʻomaʻo i nā antioxidant a me nā hui polyphenolic i loaʻa nā hopena anti-inflammatory ikaika. ʻO kekahi o nā antioxidant i hoʻolaha nui ʻia i ka tī ʻōmaʻomaʻo ka catechin epigallocatechin gallate, a i ʻole EGCG.

ʻO EGCG paha ka mea e hāʻawi i ke kī ʻōmaʻomaʻo i kona hiki ke pale aku i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi kō a me ka maʻi ʻaʻa (,).

Hōʻike ka noiʻi i ka hui pū ʻana o nā catechins a me caffeine i ke kī ʻōmaʻomaʻo e lilo ia i mea pono no ka pohō kaumaha i kekahi poʻe ().

ʻO ka tī ʻōmaʻomaʻo kahi waiwai anti-antioxidant me nā pono olakino like me ka pale ʻana i ka maʻi ʻaʻai.

4. Huamoa

ʻO nā hua manu i ka mōʻaukala he kumuhana kontroversial i ka honua meaʻai ma muli o kā lākou kiʻekiʻe o ke kolesterol, akā noho lākou kekahi o nā meaʻai olakino loa.

Nui nā hua i loko o nā meaola āpau e like me nā wikamina B, choline, selenium, wikamina A, ka hao a me ka phosphore.

Hāpai pū ʻia lākou me ka protein kiʻekiʻe.

Loaʻa i nā hua manu i ʻelua mau antioxidant ikaika, zeaxanthin a me lutein, i ʻike ʻia e pale ai i ka ʻike a me ke olakino o ka maka (,).

Me ka hopohopo e pili ana i ka ʻai ʻana o ka hua manu a me ka kiʻekiʻe o ke kōkōhō, hōʻike ka noiʻi ʻaʻole hiki ke ana ʻia i ka maʻi puʻuwai a i ʻole ka maʻi diabetes mai ka ʻai ʻana a 6-12 mau hua i kēlā me kēia pule ()

ʻO ka ʻoiaʻiʻo, hiki i ka ʻai ʻana i nā hua ke hoʻonui i ka HDL kolesterol "maikaʻi" i kekahi mau kānaka, i alakaʻi ʻia ai i kahi hōʻemi maikaʻi o ka maʻi maʻi puʻuwai. Pono e noiʻi hou e huki i kahi hopena hope loa ().

Nui nā hua manu i nā protein kiʻekiʻe a me nā antioxidants kū hoʻokahi. Hōʻike ka noiʻi ʻaʻole e hoʻonui ka ʻai ʻana i nā hua manu i kou makaʻi o ka maʻi puʻuwai a i ʻole ka maʻi kō.

5. Legume

ʻO nā legume, a i ʻole nā ​​pulina, kahi papa o nā meaʻai mea kanu i hana ʻia i nā pī (e like me ka soy), nā lihi, nā pī, nā pī a me nā alfalfa.

Loaʻa iā lākou ka lepili superfood no ka mea ua hoʻokau lākou me nā meaola a hana i ka hana i ka pale a me ka mālama ʻana i nā ʻano maʻi like ʻole.

ʻO nā legume kahi waiwai waiwai o nā huaora B, nā minelala like ʻole, protein a me nā fiber.

Hōʻike ka noiʻi e hāʻawi lākou i nā pono olakino e like me ka hoʻomaikaʻi ʻana i ka maʻi diabetes ʻano 2, a me ka hoʻemi ʻia o ke koko a me ka cholesterol ().

ʻO ka ʻai ʻana i nā pīni a me nā legume i hiki ke hāpai i ka mālama olakino olakino, ma muli o ko lākou hiki ke hoʻomaikaʻi i nā manaʻo piha ().

Nui ka waiwai o nā legume i nā huaora, protein a me nā fiber. Hiki iā lākou ke pale i kekahi mau maʻi maʻi a kākoʻo i ka pohō kaumaha.

6. Nuts a me nā hua

Nui nā huaʻai a me nā hua i ka fiber, protein protein a me nā momona momona o ka naʻau.

Hoʻopili pū lākou i nā mea kanu like ʻole me nā anti-inflammatory a me nā waiwai antioxidant, i hiki ke pale aku i ke koʻikoʻi oxidative ().

Hōʻike ka noiʻi e hiki i ka ʻai ʻana i nā nati a me nā ʻanoʻano ke loaʻa i kahi hopena pale e kūʻē i nā maʻi puʻuwai ().

ʻO nā hua liʻiliʻi a me nā ʻanoʻano pū kekahi:

• ʻAmona, pecan, pistachios, walnuts, cashews, nā hua palaʻa Brazil, nā hua macadamia.
• Peanuts - ʻenehana he legume, akā manaʻo pinepine ʻia he nut.
• Nā ʻano pua Sunflower, nā hua ʻumeke, nā hua chia, nā olonā, nā ʻano hemp.

ʻO ka mea e mahalo ai, ʻoiai nā nati a me nā ʻanoʻano calorically mānoanoa, pili kekahi ʻano o nā nati i ka pohō kaumaha ke hoʻopili ʻia i ka papaʻai kaulike (,,).

Piha nā hua a me nā ʻanoʻano i ka momona a me nā momona momona naʻau. Hiki iā lākou ke hōʻemi i kou makaʻi o ka maʻi puʻuwai a kākoʻo i ka pohō kaumaha.

7. Kefir (A ʻo Yogurt)

ʻO Kefir kahi mea inu i hū ʻia i hana ʻia mai ka waiū e loaʻa ana ka protein, calcium, B vitamins, potassium a me nā probiotics.

ʻAno like ʻo Kefir me ka yogurt akā ʻoi aku ka lahilahi o ke kūlike a ʻoi aku ka nui o nā probiotic ʻoi aku ma mua o ka yogurt.

ʻO nā meaʻai momona, probiotic-rich waiwai e like me kefir i loaʻa kekahi mau pono olakino pili, e like me ka hōʻemi ʻana i ka kolesterol, hoʻohaʻahaʻa i ke koko, hoʻomaikaʻi i ka digestion a me nā hopena anti-inflammatory (,,).

ʻOiai kefir e hana maʻamau ʻia mai ka waiū o ka bipi, ʻoluʻolu maikaʻi ʻia ia e nā poʻe me ka hoʻomanawanui ʻole o ka lactose ma muli o ka fermentation o ka lactose e nā bacteria.

Eia nō naʻe, hana ʻia mai nā mea inu waiū ʻole e like me ka waiū niu, ka waiū laiki a me ka wai niu.

Hiki iā ʻoe ke kūʻai i kefir a i ʻole hana iā ʻoe iho. Inā koho ʻoe i kahi huahana hoʻomākaukau kalepa ʻia, e noʻonoʻo i ke kō i hoʻohui ʻia.

ʻO Kefir kahi mea inu waiū hū me nā pono olakino he nui e pili ana i kāna ʻike probiotic. ʻOiai hana mau ʻia mai ka waiū o ka bipi, loaʻa pū kefir ma nā ʻano waiū ʻole.

8. Kālika

ʻO Garlic kahi meaʻai mea kanu e pili pono i nā ʻakaʻaka, nā ʻie a me nā ʻala. ʻO kahi kumu maikaʻi o ka manganese, wikamina C, wikamina B6, selenium a me ka fiber.

ʻO Garlic kahi mea ʻai culinary i makemake nui ʻia ma muli o kona ʻokoʻa ʻokoʻa, akā ua hoʻohana ʻia ia no kāna mau pono lāʻau no nā kenekulia.

Hōʻike ka noiʻi e maikaʻi paha ke kālika i ka hoʻēmi ʻana i ka kolesterol a me ke kahe o ke koko, a me ke kākoʻo ʻana i ka hana pale ().

ʻO ka mea hou aku, hiki i nā pūhui sulfur-i loko o ke kālika ke pāʻani i ka pale ʻana i kekahi ʻano maʻi ʻaʻai ().

ʻO Garlic kahi meaʻai momona momona i hoʻohana ʻia no kāna pono lāʻau no nā kenekulia. He mea maikaʻi paha ia no ke kākoʻo ʻana i ka hana pale a hoʻemi i kou makaʻu i nā maʻi puʻuwai a me kekahi mau maʻi ʻino.

9. Aila Olive

ʻO kaʻaila Olive kahi aila kūlohelohe i lawe ʻia mai nā hua o nā lāʻau ʻoliva a me kekahi o nā kumu nui o ka papaʻai Mediterranean.

ʻO nā koi nui loa i ke olakino nā pae kiʻekiʻe o nā monounsaturated fatty acid (MUFAs) a me nā polyphenolic compound.

ʻO ka hoʻohui ʻana i ka aila ʻoliva i kāu papaʻai e hōʻemi paha i ka mumū a me kou makaʻu i kekahi mau maʻi e like me ka maʻi puʻuwai a me ka maʻi kō (,, 28).

Loaʻa iā ia nā antioxidants e like me nā huaora E a me K, hiki ke pale aku i ka hōʻino ʻia o nā pūnaewele mai ke koʻikoʻi oxidative.

ʻO ka aila ʻoliva kekahi o nā kumu waiwai momona i ka papaʻai Mediterranean. He mea maikaʻi paha ia i ka hōʻemi ʻana i nā maʻi puʻuwai, ka maʻi kō a me nā kūlana hoʻāla ʻē aʻe.

10. Kahakaha

No ka mole o ka mea kanu pua mai Kina mai. Hoʻohana ʻia ia ma ke ʻano he mea hoʻāʻo ʻalani culinary a no nā hopena lāʻau he nui.

Aia i ke aʻa a me ka ginger kahi mau antioxidant, e like me ka gingerol, he kuleana paha ia no nā pono olakino i hōʻike ʻia e pili ana i kēia meaʻai.

He mea maikaʻi paha ka ginger no ka mālama ʻana i ka nausea a me ka hōʻemi ʻana i ka ʻeha mai nā kūlana hōʻeha a me nā maʻi mau.

Hiki iā ia ke hōʻemi i kou makaʻi i nā maʻi maʻi mau e like me ka maʻi puʻuwai, dementia a me kekahi mau maʻi maʻi maʻi (,,).

Loaʻa ka makaʻi hou, ma ke ʻano he aila a wai paha a ma nā ʻano maloo / pauka. He mea maʻalahi ke hoʻokomo i loko o nā soups, nā mea hoʻoulu, nā mea ʻono a me nā tī.

Hoʻohana ʻia ʻo Ginger no kona ʻono a me nā hopena lāʻau hiki. He mea pono paha i ka mālama ʻana i ka nausea, ka ʻeha a me ka pale ʻana i kekahi mau maʻi maʻi mau.

11. Turmeric (Curcumin)

ʻO Turmeric kahi mea ʻalani melemele ʻōlinolino e pili pono ana i ka ginger. Mai India mai, hoʻohana ʻia ia no ka kuke ʻana a me nā pono o ka lāʻau.

ʻO Curcumin ka hui hana i ka turmeric. Loaʻa iā ia kahi antioxidant ikaika a me nā hopena anti-inflammatory a ʻo ia ka mea nui o ka noiʻi e pili ana i ka turmeric.

Hōʻike nā noiʻi e pono paha ka curcumin i ka mālama ʻana a me ka pale ʻana i nā maʻi maʻi mau e like me ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi kō (,).

Hiki iā ia ke kōkua i ka hōʻeha ʻana i ka ʻeha a me ka hōʻeha ʻeha (,).

ʻO kahi drawback o ka hoʻohana ʻana i nā lāʻau lapaʻau curcumin ʻaʻole ia e maʻalahi ʻia e kou kino, akā hiki ke hoʻonui ʻia kāna omo ʻana e ka hoʻopili ʻana me nā momona a i ʻole nā ​​mea ʻala ʻē aʻe e like me ka pepa ʻeleʻele.

Hoʻopili ʻia ka hui hana i ka turmeric, curcumin, me nā hopena lāʻau. ʻAʻole maʻalahi ka curcumin a pono e hoʻopili ʻia me nā mea e hoʻonui ai i ka lawe ʻana, e like me ka pepa ʻeleʻele.

12. Salemona

ʻO Salemona kahi iʻa momona momona i piha me nā momona momona, protein, B vitamins, potassium a me selenium.

ʻO ia kekahi o nā kumu waiwai ʻoi loa o ka omega-3 fatty acid, i ʻike ʻia no nā pono olakino like ʻole, e like me ka hōʻemi ʻana i ka mumū ().

Me ka salemona i kāu papaʻai e hoʻoliʻiliʻi hoʻi i kou makaʻi o ka maʻi puʻuwai a me ka maʻi kō a kōkua iā ʻoe e mālama i ke kaupaona olakino ().

ʻO kahi drawback kūpono o ka ʻai ʻana i ka salemona a me nā ʻano iʻa o nā iʻa kai hiki ke hoʻokeʻe ʻia me nā metala kaumaha a me nā mea haumia o ke kaiapuni.

Hiki iā ʻoe ke pale i nā hopena maikaʻi ʻole e ka palena ʻana i kāu ʻai ʻana i ka iʻa i ʻelua a ʻekolu paha mau lawelawe i kēlā me kēia pule (41).

He kumu maikaʻi ʻo Salemona o nā meaola he nui, ʻo ia hoʻi ʻo ka omega-3 fatty acid. Palena i kāu ʻai ʻana i ka salemona e hōʻalo ai i nā hopena maikaʻi ʻole mai nā mea haumia i ʻike pinepine ʻia i nā iʻa a me nā iʻa iʻa.

13. ʻApocado

ʻO ka Avocado kahi hua momona loa, ʻoiai mālama pinepine ʻia e like me ka mea kanu i nā noi culinary.

Loaʻa ka waiwai i nā meaola he nui, e like me ka fiber, nā wikamina, nā minelala a me nā momona olakino ().

E like me ka aila ʻoliva, kiʻekiʻe ka avocado i nā momona monounsaturated (MUFAs). ʻO ka Oleic acid ka MUFA ʻoi aku ka nui i ka avocado, kahi e hoʻopili ʻia i ka hoʻoliʻiliʻi hoʻoliʻiliʻi i ke kino ().

ʻO ka ʻai ʻana i ka avocado e hōʻemi paha i kou makaʻi o ka maʻi puʻuwai, diabetes, metabolic syndrome a me kekahi ʻano o ke kanesa (,,).

He waiwai nui nā avocados, nā hua momona i hiki ke hoʻokau i ka hoʻoliʻiliʻi a me nā maʻi maʻi mau.

14. ʻUala

ʻO ka ʻuala kahi mea kanu aʻa i kau ʻia me nā meaʻai he nui, e like me ka potassium, puluniu a me nā huaora A a me C.

He kumu maikaʻi lākou no nā carotenoids, kahi ʻano o ka antioxidant e hōʻemi paha i kou makaʻi i kekahi ʻano maʻi ʻaʻai ().

ʻOiai ko lākou ʻono momona, ʻaʻole hoʻonui ka ʻuala i ka kō kō e like me ka mea āu e manaʻo ai. ʻO ka mea hoihoi, hoʻomaikaʻi maoli paha lākou i ke kaohi kō kō i kēlā mau mea me ka maʻi ʻano 2 ().

ʻO ka uala kahi meaʻai momona pono i hoʻouka ʻia me nā carotenoids, nona nā ʻano antioxidant ikaika. Pōmaikaʻi paha lākou no ka kaohi kō kō.

15. ʻOhana

ʻO kekahi o nā ʻano maʻamau o nā hua ʻai e ʻai ai, ʻo ia ka pihi, portobello, shiitake, crimini a me nā hua ʻōhi ʻōhiʻa.

ʻOiai he ʻokoʻa ka ʻikepili nutrient e pili ana i ka ʻano, ʻo ka hua ʻai nā vitamona A, potassium, fiber, a me kekahi mau antioxidant ʻaʻole i loko o ka hapa nui o nā meaʻai.

ʻO ka mea e mahalo ai, pili ka ʻai ʻana i nā hua hou me ka ʻai nui o nā mea kanu i ka nui, e hāʻawi nei i ka papaʻai momona ().

Ma muli o kā lākou ʻikepili antioksant ʻokoʻa, hiki i nā ʻalalā ke hana i ka hana i ka hōʻemi ʻana i ka mumū a me ka pale ʻana i kekahi mau ʻano maʻi ʻaʻai (,,).

ʻO kekahi hiʻohiʻona nui loa o nā fungus i hoʻohana ʻia nā huahana ʻōpala mahiʻai e ulu iā lākou. Hana kēia i nā mushroom kahi mea hoʻomau o kahi ʻōnaehana meaʻai olakino ().

Piha nā kamalā i nā mea momona a hoʻemi paha i kou makaʻi i kekahi mau maʻi. Hoʻohui ʻia, nā mushroom kahi koho meaʻai mau.

16. Kai limu

ʻO Seaweed kahi manawa i hoʻohana ʻia e wehewehe i kekahi mau mea kanu kai momona. Hoʻonui pinepine ʻia ia i nā meaʻai ʻAsia akā ke loaʻa nei ka kaulana i nā wahi ʻē aʻe o ka honua ma muli o kāna waiwai kūpono.

Hoʻopili ka limu i nā meaola he nui, e like me ka wikamina K, folate, iodine a me ka fiber.

ʻO kēia mau mea kanu kai kahi kumu o nā hui bioactive kū hoʻokahi - ʻaʻole maʻa mau i nā mea kanu ʻāina - i loaʻa paha nā hopena antioxidant.

Hiki i kekahi o kēia mau mea hoʻohui ke hōʻemi i kāu makaʻu o ka maʻi ʻaʻai, maʻi puʻuwai, momona a me ka maʻi kō ().

ʻO Seaweed kahi hui o nā mea kanu kai kai momona nui e hoʻokau paha i ka pale ʻana i kekahi mau maʻi maʻi.

Ka Laina Lalo

ʻO ka loaʻa ʻana o ke olakino maikaʻi loa ma o ka meaʻai a me ka meaʻai e pili ana i ka mea nui aʻe ma mua o ka nānā ʻana i hoʻokahi a ʻelua paha o nā ʻano meaʻai hou loa.

Ma kahi o ke kākoʻo olakino e kākoʻo maikaʻi ʻia e ka ʻai ʻana i nā ʻano meaʻai kūpono i kēlā me kēia lā.

Me ka hoʻokomo ʻana i kekahi, a i ʻole nā ​​mea ʻai āpau o kēia papa inoa ma ke ʻano he ʻāpana o ka papaʻai kaulike hiki ke hoʻopōmaikaʻi i kou olakino āpau a pale paha i kekahi mau maʻi maʻi mau.