He aha kēia mau Phytonutrients e kamaʻilio mau nei nā kānaka a pau?

Anter

• He aha ka Phytonutrient?
• Nā Pōmaikaʻi Ola o Phytonutrients
• Pehea e hiki ai iā ʻoe ke ʻai i nā Phytonutrients hou aʻe
• Nānā no

I ka wā e pili ana i kaʻai olakino, ʻaihue nā superfoods i ka hōʻike-a no ke kumu kūpono. Aia i loko o kēlā mau meaʻai nui nā huaora a me nā minela e mālama i kou kino i kahi pae maikaʻi loa. Loaʻa kēia i nā phytonutrients-a i ʻole phytochemicals-ʻo ia nā pūhui kemika i loaʻa i loko o nā huaʻai a me nā mea kanu. ʻO ka nūhou maikaʻi? ʻO kēia kahi ʻano meaʻai olakino āu e ukali nei. Eia nō naʻe, eia ka mea e pono ai ʻoe e ʻike e pili ana i ke kumu o ka waiwai o nā phytonutrients a me ka mea a ka ʻai ʻana e hana nei e pale aku ai i ke kino * hoʻokahi * wale nō āu i loaʻa.

He aha ka Phytonutrient?

ʻO nā Phytonutrients nā mea kūlohelohe i hana ʻia e nā mea kanu. E noʻonoʻo iā lākou ma ke ʻano he superfoods no nā mea kanu-me kāu hua punahele a me nā mea ʻai-e kōkua i ka mālama ʻana i ke olakino o ka mea kanu me ka pale ʻana iā ia mai nā kaiapuni e like me ka lā a me nā mea kolo. Loaʻa i nā Phytonutrients nā antioxidant a me nā anti-inflammatory waiwai i loko o kā lākou mau pūhui i loaʻa i nā pōmaikaʻi olakino, wahi a Maya Feller, MS, R.D., C.D.N., he mea mālama pono i ka meaʻai. Loaʻa nā phytonutrients i nā huaʻai, nā mea kanu, nā mea kanu, a me nā hua liʻiliʻi (manaʻo: strawberry, kale, raiki ʻeleʻele, a me nā pīpī) no laila aia kahi manawa kūpono ke ʻai nei ʻoe iā lākou.

Nā Pōmaikaʻi Ola o Phytonutrients

ʻO nā Phytonutrients nā mea hakakā nui i nā maʻi. ʻO ka ʻai ʻana iā lākou ma ka manawa maʻamau e pili pū me ka "hoʻemi i ka makaʻu o ka maʻi puʻuwai, ʻano 2 diabetes, he nui nā maʻi ʻaʻai, a me nā maʻi ʻē aʻe a hiki ke pale ʻia," wahi a Jessica Levinson, MS, RD.N., C.D.N. Hoʻolālā Meaʻai 52-Week. A ʻo nā wahine, ʻo ia hoʻi, hiki ke loaʻa pono i nā mea pono ponoʻī no ka mea ua hoʻopili ka noiʻi i nā fitonautrients i ka hoʻemi hoʻemi ʻia o nā maʻi maʻi umauma a me nā ovarian, wahi a Feller. Akā ʻo ia ka hopena antioxidant i loaʻa i ka poʻe āpau, wahi a Levinson. "ʻO kēia hana antioxidant o ka paio ʻana i nā cell-harming free-radicals e pale ai i ke kino mai kekahi mau maʻi ʻino a me nā maʻi ʻino ʻē aʻe."

ʻAʻole e haʻi ʻia, ua hoʻolaha ʻia nā antioxidants no kā lākou pono mālama ʻili. E nānā wale i nā pōmaikaʻi maikaʻi ʻole o ka mālama ʻana i ka ʻili o ka vitamina C a me ka ulu ʻana o ka ʻoihana huahana nani. ʻOi aku ka ʻili, ʻōpio ke nānā aku me ka blueberry a me nā ʻalemona? ʻAʻole hiki ke maʻalahi. (E pili ana: Nā huahana mālama ʻili e pale ana i ka pollution)

Pehea e hiki ai iā ʻoe ke ʻai i nā Phytonutrients hou aʻe

Mai loko mai o nā phytonutrients like ʻole (he 10,000 ka nui o nā ʻano ʻano like ʻole!)

• ʻO Flavonoids: Loaʻa nā Flavonoids i nā catechins a me nā anthocyanins maʻamau i ʻike ʻia e kaua aku i ka maʻi ʻaʻai a me nā maʻi puʻuwai. Hiki iā ʻoe ke loaʻa nā flavonoids i loko o ke kī ʻōmaʻomaʻo, kofe, ke kokoleka (koho i ke kokoleka ʻeleʻele me ka liʻiliʻi o 70 pakeneka koko) a me nā hua citrus e like me ka huaʻala a me nā ʻalani. (Related: Loaʻa nā Flavonoids i ka nui o kēia mau meaʻai anti-inflammatory pono ʻoe e ʻai mau.)
• Nā Phenolic acid: E like me nā flavonoids, hana ka phenolic acid ma ke ʻano he antioxidant e hoʻemi i ka mumū i loko o ke kino. Hiki iā ʻoe ke loaʻa iā lākou i loko o nā mea kanu cruciferous e like me broccoli, cauliflower, a me Brussels sprouts. ʻO nā hua i loaʻa nā phenolic acid he ʻāpala (e waiho i ka ʻili no ka mea ʻoi aku ka kiʻekiʻe o kona kiʻekiʻe), blueberry, a me nā cherry.
• Lignans: ʻO kahi kemika e like me ka estrogen e hiki ke hoʻoponopono i nā homoni i loko o ke kino, loaʻa pū nā lignans i nā fiber soluble a me insoluble i luna o ke kākoʻo ʻana i kāu ʻōnaehana pale. Hiki iā ʻoe ke loaʻa nā lignans i nā ʻanoʻano, nā kīʻaha holoʻokoʻa, a me nā legume. ʻ sayslelo ʻo Levinson ʻo ka flaxseed kahi kumu waiwai o nā lignans, no laila e pīpī i kekahi o ia mea ma luna o kēlā mau kīʻaha ʻono āu e ʻai ai. (Inspiration: The Ultimate Peanut Butter and Banana Smoothie Bowl Recipe)
• Carotenoids: Ua hōʻike ʻia kēia mau pigment kanu e pale aku i kekahi mau maʻi ʻino a me nā maʻi e pili ana i ka maka. Na Carotenoids ke kuleana no ka hulu ʻulaʻula, melemele, a me ka ʻalani i nā hua a me nā lau. (E nānā i kēia mau ʻano mea ʻala like ʻole e hoʻopaʻa ana i kahi punch meaʻai nui no nā hōʻike hou aku.) Ma lalo o ka hoʻomalu carotenoid nā phytochemical e like me ka beta-carotene (ka ʻalani i loko o nā kāloti) a me ka lycopene (ka ʻulaʻula i loko o nā tōmato). ʻO nā kumuwaiwai ʻai ʻē aʻe e pili ana i nā ʻuala, ka palaʻai o ka hoʻoilo, ka wai wai, a me ka huaʻulu.

Nānā no