10 mau hua leʻaleʻa maikaʻi e hoʻāʻo (a me 8 mau mea ʻona e hōʻalo ai)

Anter

• 1. Nā ʻberrieslika
• 2. ʻO Cloudberry
• 3. ʻO Huckleberry
• 4. Kuʻi puaʻa
• 5. ʻO Chokeberries
• 6. Nā hua ʻulala
• 7. Salemona
• 8. Nā hua Saskatoon
• 9. Muscadine
• 10. Nā Buffaloberry
• 8 hua ʻāhiu ʻona e hōʻalo
• Ke laina lalo

Loaʻa nā Strawberry, blueberry, a me nā raspberry i nā hale kūʻai, akā nui nā hua ʻono like ʻole i ka nāhelehele.

Kūleʻa nā hua ʻāhiu i nā aniau he nui, a ua ʻūlū lākou me nā mea momona a me nā mea kanu ikaika. ʻOiai hiki i nā hua ʻāhiu ke tart, maʻalahi lākou a hiki ke leʻaleʻa i nā ʻano like ʻole.

Eia nō naʻe, loaʻa i kekahi mau hua hihiu kekahi mau mea ʻawahia. Inā ʻai ʻia i nā nui, hoʻonāukiuki lākou i nā ʻōuli hōʻoluʻolu a i ʻole make make paha.

Eia he 10 mau hua ʻāhiu ʻono a palekana hoʻi i hiki iā ʻoe ke ʻai - a me 8 mau mea ʻawahia e hōʻalo ai.

1. Nā ʻberrieslika

ʻO ka Elderberry ka hua o nā ʻano ʻokoʻa o ka Sambucus meakanu.

Kūleʻa lākou i nā wahi haʻahaʻa a subtropical o ka Hemolele ʻĀkau. Mālama ka hua i nā puʻupuʻu liʻiliʻi a ʻeleʻele, ʻeleʻele uliuli, a poni.

ʻOiai nā hua o ka hapa nui Sambucus ʻai nā ʻano, ka Sambucus nigra L. ssp. canadensis ʻo ka ʻano ka mea i hoʻopau pinepine ʻia.

He mea nui e hoʻomaopopo he pono e kuke i nā elderberry e hoʻopau i nā hui alkaloid i hiki ke hana i ka nausea inā ʻai ʻia nā hua (raw).

Loaʻa i nā Elderberry kahi tart, ʻono tangy, ʻo ia ke kumu i kuke a ʻono hoʻi lākou e hana i nā wai momona, nā jam, nā chutneys, a i ʻole nā ​​ʻāne waina.

ʻO kēia mau hua he kumu maikaʻi loa ia o ka huaora C, me 1 kīʻaha (145 gram) e hāʻawi ana iā 58% o kāu mau pono i kēlā me kēia lā. Pāʻani ka Vitamin C i nā kuleana nui i kou kino akā he mea nui ia no kāu pale pale.

Waiwai pū kekahi ʻo Elderberry i ka wikamina B6, e kākoʻo ana i ka hana pale (,).

ʻO ka mea momona o nā hua ʻōpala a me nā huahana antiberry e hana pono iā lākou i ka hoʻonui ʻana i ke olakino.

ʻO kahi laʻana, kahi noiʻi i 312 mau mākua i loaʻa i ka lawe ʻana i 300 mg o kahi elderberry extract supplement ma mua a ma hope hoʻi o ka huakaʻi e hoʻoliʻiliʻi loa i ka lōʻihi a me ke koʻikoʻi o nā anu, hoʻohālikelike ʻia me kahi placebo ().

Loaʻa i nā Elderberry kahi tart, ʻono tangy i ka maka maka, no laila hauʻoli lākou i kuke ʻia. Hāpai ʻia lākou me ka huaora C a me ka huaʻai B6, nā mea ʻelua e kākoʻo i ke olakino palekana.

2. ʻO Cloudberry

ʻO nā Cloudberry nā hua o ka mea kanu ʻO Rubus chamaemorus, e ulu nei i nā kiʻekiʻena kiʻekiʻe ma nā wahi anuanu a me nā ʻauwaha ma ka Hemisphere ʻĀkau.

He pua keʻokeʻo kā ka mea kanu cloudberry, a ʻo ka hua melemele i ka ʻalani e like me ka raspberry (5).

Mālie, momona, a tart pono nā cloudberry hou. ʻOi aku ka maikaʻi o kā lākou ʻono ma ke ʻano he hoʻohuihui ma waena o nā raspberry a me nā currant ʻulaʻula - me ke ʻano o ka momona pua. Palekana lākou e ʻai maka (6).

Nui nā Cloudberry i ka wikamina C, e hāʻawi ana i 176% o kāu mau pono i kēlā me kēia lā i 3.5 auneke (100 gram) ().

He kiʻekiʻe hoʻi lākou i nā ellagitannins, he mau antioxidant mana i hiki ke kōkua i ka pale ʻana i kāu mau pūnaewele mai ka hōʻino kūpilikiʻi kūʻokoʻa.

ʻO ka mea hou aku, e like me nā noiʻi holoholona a me nā paipu hoʻowalewale, loaʻa paha i nā ellagitannins nā hopena anticancer, hoʻonui i kou ʻōnaehana pale, a hakakā i ka mumū (, 9).

Loaʻa i nā Cloudberry kahi tart, ʻonoʻono. Loaʻa iā lākou nā antioxidant ikaika i ʻike ʻia he ellagitannins e pale aku ai i nā hōʻino kūʻokoʻa manuahi a hāʻawi i nā pono olakino ʻē aʻe.

3. ʻO Huckleberry

ʻO Huckleberry ka inoa o ʻAmelika Hema no nā hua o kekahi mau mea kanu i ka ʻO Vaccinium a Gaylussacia kūpuna (,).

Ulu nā huckleberry hihiu i nā wahi mauna, nā ulu lāʻau, bogs, a me nā ʻauwai loko ma ʻAmelika Hema Komohana a me Kanada Komohana. Liʻiliʻi nā hua a ʻulaʻula, polū, a ʻeleʻele paha.

ʻOluʻolu nā huckleberry pala me kahi tartness liʻiliʻi. ʻOiai hiki iā lākou ke ʻai hou, hana pinepine ʻia lākou i mau mea inu ʻono, pūkaʻina, nā puddings, nā ʻākena, nā syrup, a me nā meaʻai ʻē aʻe.

Nui ka waiwai o ka Huckleberry i nā antioxidant mana, me nā anthocyanins a me nā polyphenols. I ka ʻoiaʻiʻo, loaʻa iā lākou i ka nui o kēia mau mea hoʻohui maikaʻi ma mua o nā hua momona e like me antioxidant e like me blueberry ().

Ua hoʻopili ʻia nā papaʻai waiwai i nā anthocyanins a me nā polyphenols i nā pono olakino maikaʻi, e like me ka hoʻohaʻahaʻa ʻana o ka mumū, kahi haʻahaʻa o ka maʻi puʻuwai, a me nā hopena anticancer (,).

ʻOluʻolu nā Huckleberry me kahi tartness liʻiliʻi a hiki ke ʻoluʻolu hou a kuke ʻia paha. Nui lākou i nā antioxidants mana, me nā anthocyanins a me nā polyphenols.

4. Kuʻi puaʻa

No nā hui nui ʻelua nā Gooseberry - nā gooseberry ʻEulopa (ʻO Ribes grossularia var. uva-crispa) a me nā gooseberry ʻAmelika (Ribes hirtellum) (15).

He ʻōiwi lākou no ʻEulopa, ʻAsia, a me ʻAmelika ʻĀkau a ulu ma kahi ulu ma kahi o 3-6 kapuaʻi (1-1.8 mika) ke kiʻekiʻe. Liʻiliʻi, poepoe nā hua, a ʻokoʻa mai ka ʻōmaʻomaʻo a i ka ʻulaʻula a i ka poni i ke kala (15).

Hiki ke lilo i nā gooseberry i tart a momona loa. ʻAi ʻia lākou a hoʻohana ʻia paha ma ke ʻano he mea hana i nā pai, nā waina, nā uala, a me nā syrup.

Nui lākou i ka wikamina C, me 1 kīʻaha (150 gram) e hāʻawi ana iā 46% o ka Reference Daily Intake (RDI) ().

Hoʻohui ʻia, hoʻopili ka lawelawe like i kahi 6.5 gram o ka fiber dietary, ʻo 26% ia o ka waiwai o kēlā me kēia lā. ʻO ka puluniu meaʻai he ʻano karbona ʻaʻohe pono e pono ai no ka digestion olakino (,).

Aia pū lākou i ka acidic antioxidant protocatechuic acid, i hōʻike ʻia i loaʻa i ka hopena antibacterial, anti-inflammatory, a me anticancer i nā holoholona a me nā hoʻokolohua Tube Tube ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou ʻia kahi noiʻi kanaka e hōʻoia i kēia mau pono kūpono.

Hiki ke lilo i nā gooseberry i tart a ʻono a ʻoluʻolu i ka mea hou a kuke paha. Nui lākou i ka fiber, wikamina C, a me ka acidic antioxidant protcatechuic.

5. ʻO Chokeberries

ʻO Chokeberry (Aronia) ulu ma luna o kahi kumulāʻau ʻōiwi i ka hikina o ʻAmelika Hema (19).

Loaʻa iā lākou kahi semisweet akā ʻono tart a hiki ke ʻai hou, ʻoiai ua hana pinepine ʻia lākou i mau waina, jam, spreads, wai, tī, a me nā kalima.

Kūkulu maʻamau ʻo Chokeberry i nā ulu lāʻau pulu a me nā poho. ʻEkolu ʻano nui o ka chokeberry - ka chokeberry ʻulaʻula (Aronia arbutifolia), ʻeleʻele chokeberry (Aronia melanocarpa), a me ka chokeberry poni (Aronia prunifolia) (19).

ʻOi aku ka kiʻekiʻe o Chokeberry i ka huaola K, kahi mea kōkua e kākoʻo i ke olakino iwi a pono no nā hana kino nui, e like me ke kāpili ʻana o ke koko kūpono,,,).

ʻOi aku lākou i nā antioxidants, e like me nā phenolic acid, anthocyanins, flavonols, a me proanthocyanidins. Hāʻawi kēia mau mea kanu kanu ikaika i nā chokeberry i kekahi o nā mana antioxidant kiʻekiʻe loa o nā hua ().

He ʻono semisweet ʻo Chokeberries akā ʻono i ka tart a hiki ke ʻoluʻolu hou a kuke ʻia paha. Nui lākou i ka huaʻai K a me nā antioxidant he nui.

6. Nā hua ʻulala

Nā hua ʻulala (Morus) he pūʻulu mea kanu pua i pili i ka Moraceae ohana.

Ulu lākou i nā wahi haʻahaʻa i subtropical i ka hemispheres ʻĀkau a me ka hema. ʻO nā hua mulberry he mau huaʻai he nui, ʻo ia hoʻi ke ulu nei lākou i nā hui (24).

ʻO nā hua he 3/4 a 1 1/4 ʻīniha (2-3 cm) ka lōʻihi a he poni ʻeleʻele i ʻeleʻele i ke kala. Hiki i kekahi ʻano ʻulaʻula a keʻokeʻo paha.

He momona a ʻono hoʻi nā mulberry a hiki ke ʻoluʻolu hou a i ʻole nā ​​pai, cordial, a me nā teas herbal. Hoʻopiha lākou me ka huaora C a hāʻawi i nā huina B maikaʻi, magnesium, a me ka potassium.

Hoʻohui ʻia, hāʻawi ke 1 kīʻaha (140 gram) o nā hua mulberry i kahi 14% kupaianaha o kāu mau pono hao i kēlā me kēia lā. Pono kēia mineral no nā hana nui i kou kino, e like me ka ulu ʻana, hoʻomohala ʻana, a me nā hana o ke koko.

ʻO ka mea hou aku, piha nā mulberry i nā anthocyanins, nā pigment mea kanu i ikaika i nā antioxidants.

Hōʻike ka paipu hoʻowalewale a me nā holoholona i ka ʻili mulberry e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō, kōkua i ka pohō kaumaha, hakakā i ka maʻi ʻaʻai, a pale i kou lolo mai ka hōʻino.

Loaʻa paha kēia mau pōmaikaʻi āpau i ka nui o ka nui o nā antioxidants, i hoʻopili ʻia me anthocyanins (,,).

Mānoanoa nā mulberry, nā hua ono i ʻono loa a kuke ʻia paha. Nui lākou i ka hao a me nā anthocyanin antioxidants.

7. Salemona

ʻO Gunter Marx Photography / kiʻi kiʻi Getty

ʻO ka salmonberry ka hua o ka ʻO Rubus spectabilis mea kanu, no ka ʻohana rose ia.

He ʻōiwi nā mea kanu i ʻAmelika ʻĀkau, kahi e hiki ai iā lākou ke ulu a 6.6–13 kapuaʻi (2–4 mau mika) ke kiʻekiʻe i nā ululāʻau kahakai a ma nā kahakai (30, 31, 32).

Melemele nā ​​salmonberry i ka ʻalani-ʻulaʻula a ʻano like me nā blackberry. ʻAno ʻole lākou a hiki ke ʻai maka ʻia (33).

Eia nō naʻe, hoʻohui pinepine ʻia lākou me nā mea hana ʻē aʻe a hana ʻia i jam, candy, jelly, a me nā mea inu ʻona.

ʻO Salmonberry kahi kumu maikaʻi o ka manganese, e hāʻawi ana i 55% o ka RDI ma 3.5 auneke (100 mau goma). He mea nui ka manganese no ka momona o ka momona a me ka olakino iwi, a he mana antioxidant mana kona (,).

Loaʻa nā hua i nā huaora K a me C maikaʻi, e hāʻawi ana i 18% a me 15% o ka RDI i kahi 3.5-auneke (100-gram) e lawelawe ana, ().

ʻO ka salmonberry kahi fairy ono ʻole i ka wā hou, no laila hana mau ʻia lākou i nā jam, nā waina, a me nā meaʻai ʻē aʻe. ʻO lākou kahi kumu maikaʻi o ka manganese a me nā huaora C a me K.

8. Nā hua Saskatoon

Amelanchier alnifolia he ulu lāʻau ʻōiwi ia no ʻAmelika ʻĀkau.

Piʻi ia i 3-2 kapuaʻi (1-8 mau mika) kiʻekiʻe a hua mai i nā hua ʻai hiki ke ʻike ʻia ʻo nā hua saskatoon. ʻO kēia mau huaʻalani poni ma kahi o 1 / 4-1 inch (5-15 mm) i ke anawaena (37).

Loaʻa iā lākou kahi ʻono momona, nutty a hiki ke ʻai hou a i ʻole hoʻomaloʻo ʻia. Hoʻohana ʻia lākou i nā pai, nā waina, nā uala, ka pia, nā cider, a i kekahi manawa i nā cereala a me nā huikau ala.

ʻO nā hua Saskatoon kekahi o nā kumu waiwai maikaʻi loa o ka riboflavin (wikamina B2), piha ka manawa o 3 mau manawa i kāu mau pono o kēlā me kēia lā i 3.5 auneke (100 mau huna) (38).

ʻO Riboflavin - e like me nā huaʻai B ʻē aʻe - hana nui i ka hana ikehu. Pono e hoʻolilo i kāu meaʻai i ka ikehu a pale paha i kāu ʻōnaehana kūʻē i nā maʻi e like me ka maʻi ʻo Parkinson a me nā sclerosis maha (,).

Loaʻa i nā hua Saskatoon kahi mea ʻono, nutty a hiki ke ʻoluʻolu i nā mea hou a maloʻo hoʻi. Kūlana kiʻekiʻe loa lākou i ka riboflavin, kahi mea waiwai nui.

9. Muscadine

Muscadine (IAʻO Vitis rotundifolia) he ʻano hua waina mai ʻAmelika Hui Pū ʻIa.

He ʻili mānoanoa ko Muscadines mai ke keleawe a i ka poni ʻeleʻele i ka ʻeleʻele. He ʻono momona a musky nō naʻe kā lākou, a ʻano like ko lākou ʻiʻo me nā plum (41, 42).

Pāhaʻi nā Muscadines me ka riboflavin (wikamina B2), me kahi 3.5-auneke (100-gram) e lawelawe ana e hāʻawi ana iā 115% o ka RDI. ʻOi aku lākou i ka fiber dietary - i loaʻa nā 4 gram i kēlā me kēia 3.5-auneke (100-gram) lawelawe, a i ʻole 16% o ka waiwai o kēlā me kēia lā ().

Hiki ke kōkua i ka fiber diet e hoʻemi i ke kiʻekiʻe o ke kō kolesterol, e hāpai i ka digestion olakino, a hoʻonui i ka pohō a me nā manaʻo o ka piha ().

ʻO kēia mau huaʻaina e like me ka hua waina ʻaʻole kiʻekiʻe wale i ka riboflavin a me ka fiber dietary akā loaʻa pū ka resveratrol.

Loaʻa kēia antioxidant i ka ʻili o nā hua waina. Hōʻike nā haʻawina kanaka a me nā holoholona e hoʻolaha ana ka resveratrol i nā pae kō kō olakino olakino a pale aku paha i nā maʻi puʻuwai a me kekahi mau maʻi ʻino ().

Loaʻa i nā hua Muscadine kahi ʻono momona a musky hoʻi. Nui lākou i ka fiber, riboflavin, a me resveratrol, kahi antioxidant mana.

10. Nā Buffaloberry

Nā Buffaloberry (ʻO Shepherdia) nā hua o nā laʻalāʻau liʻiliʻi i ka Elaeagnaceae ohana.

He mea maoli nā mea kanu i ʻAmelika ʻĀkau a 3–13 kapuaʻi (1-4 mika) ke kiʻekiʻe. Pāleka buffal (Shepherdia argentea) ʻo ia ka laha pinepine. He mau lau ʻōmaʻomaʻo e uhi ʻia me nā lauoho silvery a me nā pua mae-melemele i nele i nā petals ().

He ʻili ʻeleʻele a ʻeleʻele hoʻi nā Buffaloberry me nā kiko keʻokeʻo liʻiliʻi. ʻAwaʻawa loa nā hua hou, no laila kuke pinepine lākou a hana ʻia i nā pūlehu ono, nā jellies, a me nā syrups. ʻO kaʻai ʻana i kēia mau hua i kekahi ʻano hiki ke kumu i ka maʻi diarrhea (46).

Ke haki nei kēia mau hua me nā antioxidants, me ka lycopene.

ʻO Lycopene kahi pigment ikaika e hāʻawi i nā hua ʻulaʻula, ʻalani, a me ka poni i kā lākou ʻano kala. Ua hoʻopili ʻia i kekahi mau pono olakino.

ʻO kahi laʻana, pili nā noiʻi i ka lycopene me ka hoʻemi ʻia o ka maʻi puʻuwai, kekahi mau maʻi ʻalā, a me nā kūlana maka, e like me nā cataract a me nā degeneration macular e pili ana i ka makahiki (ARMD) (,,,).

ʻAwaʻawa loa nā Buffaloberry akā hiki ke hana ʻia i nā pūala ono a me nā syrups. Nui lākou i ka lycopene, kahi antioxidant i hoʻopili ʻia i kahi hoʻemi hoʻemi o ka maʻi puʻuwai, nā ʻano maka, a me kekahi mau maʻi ʻākoʻakoʻa.

8 hua ʻāhiu ʻona e hōʻalo

ʻOiai he ʻono a palekana ka ʻai i nā hua ʻāhiu he nui, e hōʻalo paha ʻoe i kekahi.

Aia kekahi mau hua i nā mea ʻawahia i kumu e hōʻoluʻolu ʻole a hopena paha i nā hopena ʻaoʻao.

Eia he 8 mau hua ʻāhiu ʻona e hōʻalo:

1. Nā hua hua Holly. Loaʻa i kēia mau hua liʻiliʻi ka saponin pūhui ʻawahia, i hiki ai ke kumu i ka nausea, ka luaʻi, a me nā ʻōpū o ka ʻōpū ().
2. Mistletoe. ʻO kēia mea kanu Kalikimaka kaulana he mau hua keʻokeʻo i piha i ka phoratoxin pūhui hui ʻino. Hiki iā ia ke kumu i nā pilikia o ka ʻōpū a me ka puʻuwai puʻuwai (bradycardia), a me ka lolo, hakuʻala, a me ka adrenal gland toxicity ().
3. ʻO cherry Ierusalema. ʻIʻike ʻia hoʻi he ʻalani Kalikimaka, he hua melemele-ʻulaʻula ko kēia mea kanu i loko o ka solanine, kahi hui e hiki ai ke hōʻeha i nā maʻi gastrointestinal, ʻōpala o ka ʻōpū, a me kahi puʻuwai puʻuwai (tachycardia) ()
4. ʻO Bittersweet. Kāhea ʻia hoʻi he mau lā hale lāʻau, nā solanine nā hua mai kēia mea kanu. Ua like lākou me nā cherry o Ierusalema a hiki ke kumu i nā hopena ʻaoʻao like ().
5. Nā hua Pokeweed. ʻO kēia mau huaʻalani poni ke nānā aku e like me nā hua waina akā loaʻa nā mea ʻawahia i nā aʻa, nā lau, nā kumu, a me nā hua. Mālama kēia mea kanu i mea ʻona hou aʻe ke oʻo, a ʻo ka ʻai ʻana i nā hua he mea make () paha ia.
6. Nā hua Ivy. ʻO ka poni-ʻeleʻele i ka ʻalani-melemele i ke kala, aia kēia mau hua i ka sapinin toxin. Hoʻokumu paha lākou i ka nausea, ka luaʻi, a me nā ʻōpū o ka ʻōpū ().
7. Nā hua Yew. Loaʻa i kēia mau huaʻulaʻula ʻulaʻula nā hua laha. Ua hōʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i nā hua yew he nui i kūpē ʻia ().
8. Nā hua kolo kolo Virginia. Aia kēia mau hua waina piʻi piʻi i loko o nā helu ʻona o ka calcium oxalate. ʻO ka ʻai ʻana i nā mea he nui loa o kēia waihona hiki ke loaʻa i nā hopena ʻawahia ma kāu mau puʻupaʻa ().

ʻAʻole lawa kēia papa inoa, a ulu nā hua ʻona ʻē aʻe he nui i ka nāhelehele. ʻO kekahi mau hua ʻawahia a ʻano like me nā mea ʻai.

No kēia kumu, pono e makaʻala i ka wā e ʻohi ʻana i nā hua ʻāhiu. Inā ʻaʻole ʻoe e kānalua inā he palekana ka berry hihiu, ʻoi aku ka maikaʻi o ka hōʻalo ʻana iā ia.

Nui nā hua ʻāhiu i loko o nā mea ʻawahia. E akahele loa i ka ʻohi ʻana i nā hua ʻāhiu no ka ʻai ʻana.

Ke laina lalo

ʻO nā hua ʻāhiu he ʻono a palekana hoʻi e ʻai.

Hoʻopili pinepine lākou me nā meaola a me nā antioxidant ikaika i hiki ke hāʻawi i nā pono olakino like ʻole, e like me ka hoʻonui ʻana i ka palekana, pale ʻana i kou lolo a me kou puʻuwai, a me ka hoʻēmi ʻana i ka pohō o nā pūnaewele.

Eia nō naʻe, ʻona kekahi mau hua hihiu a make paha. Inā kānalua ʻole ʻoe e pili ana i kahi ʻano o ka berry hihiu, ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka ʻai ʻana iā ia, no ka mea ʻaʻole ia he mea kūpono no ka makaʻu.