10 mau hua i pono nui loa no kou olakino

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ʻO nā hua nā kumu maikaʻi loa o nā wikamina a me nā minelala. ʻO ke kiʻekiʻe i ka fiber, hāʻawi nā hua i kahi nui o nā antioxidant hoʻoikaika kino, e like me flavonoids. Ma hope o ka papaʻai i nā huaʻai hiki ke kōkua i ka hōʻemi ʻana i ka makaʻu o ke kanaka i ka hoʻomohala ʻana i nā pilikia olakino like ʻole me ka maʻi ʻaʻai, nā maʻi puʻuwai a me ka maʻi kō.

Wahi a kahi noiʻi i mālama ʻia e pili ana i ka assimilating i nā pono olakino o nā ʻano hua like ʻole i ʻike ʻia ʻo nā lemona ka mea maikaʻi loa, a ukali ʻia e ka mauʻu strawberry, ʻalani, lime, a pink a me ka huaʻōlani.

Ma ka ukali ʻana i ka papaʻai huaʻai, ʻo kekahi o nā helu e noʻonoʻo ai penei ^[1] :

• Koho i nā hua ʻokanika : Nui lākou i nā antioxidants. Ua kuhikuhi ʻia nā noiʻi e loaʻa ana iā lākou he 20 a 40 kenetene kenekene a ʻoi aʻe o nā antioxidant ma mua o kā lākou mau hoa ulu ulu.
• Kiʻekiʻena tart, ʻoi aku ka maikaʻi : ʻO kahi kiʻekiʻe o nā hui tart e hōʻike i nā hua he hale waihona waiwai o micronutrients a me nā phytonutrients e hana nei ma ke ʻano he antioxidants ikaika.
• Hāʻawi nā hua kala i nā pono hou aʻe : ʻO nā waihoʻoluʻu hohonu o ka ʻili hua e hōʻike he kiʻekiʻe kiʻekiʻe o nā phytonutrients e hāʻawi i ka antioxidant a me nā anti-inflammatory waiwai o ka hua.

I kēia manawa, e nānā i kekahi o nā hua olakino hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino.

1. Nā Lemona

Haʻawina ua kuhikuhi i ka flavonoids i ka lemona a me nā hua citrus ʻē aʻe i loaʻa i ka maʻi antibacterial, anticancer, a me antidiabetic. Nui nā hua citrus i nā ʻāpana hana i kapa ʻia nā phytochemical i mea nui no ke olakino o kekahi. ʻO ka wai mai kahi 50 g lemona e loaʻa ana nā huaola like ʻole e like me nā haʻalaki, potassium, huaora C, calcium a me nā fiber. Lemona loaʻa pū i ka thiamin, riboflavin, niacin, wikamina B-6, folate, a me ka wikamina A.

Hiki iā ʻoe ke loaʻa nā pōmaikaʻi o ka lemon ma ka hoʻohana ʻana i ka wai o ka lemona e ʻono ai i ka wai inu a i ʻole kaomi ʻana ma luna o kahi salakeke. Hiki iā ʻoe ke ʻai i ka ʻili o nā lemona ʻokanika.

2. Raspberries

Nā kānaka noiʻi ua kuhikuhi ua like nā hua me nā lau lau. Hoʻopili ʻia me ka fiber, nā phytonutrients a me nā antioxidant, ua hōʻoia ʻia nā raspberry e hoʻohiolo i ka nui o ka ulu ʻana o nā cell cancer cancer a me nā kīʻaha koko. Manaʻo nā kānaka noiʻi i nā huaʻi huaola hoʻonāukiuki i kā mākou pale pale ʻenemi ponoʻī e hoʻoneʻe i ka ulu ʻana o nā radical free.

Ke hoʻomau nei nā noiʻi, kahi e ʻimi ʻia ai ka hopena o kahi hua berry ma nā hunaola maʻi kanaka a manaʻo nā kānaka noiʻi he hiki ke hoʻohana ʻia nā hua ma ke ʻano he kōkua komplementary no ka kolone, prostate, a me ka maʻi ʻaʻai umauma. ʻO ka hopena, cranberry, blueberry a me tart cherry e manaʻo ʻia he mea pono like.

3. Pomegerane

Kahi kumu maikaʻi o nā mea ponoolaola , ʻōlelo ʻia nā pomegerane he ʻelua a ʻekolu paha ka nui o ka hana antioxidant e like me ke kī ʻōmaʻomaʻo a i ʻole ka waina ʻulaʻula. Ua kuhikuhi ʻia nā noiʻi e hiki i nā pomegerane ke kōkua i ka pale ʻana i ka maʻi ʻaʻai, hoʻohaʻahaʻa i ke koko, hoʻomaikaʻi i nā pae kolesterol, a hoʻomaikaʻi i ka hana ʻike.

Eia nō naʻe, pono ka hua hoʻopau ʻia i nā mea i kāohi ʻia ma muli o ke kiʻekiʻe o ke kō. Hiki iā ʻoe ke kāwili iā ia me seltzer e mālama i ke kō ma lalo o ka kaohi.

4. Huawaina Ulaula

ʻO nā hui polyphenolic i nā hua waina ʻulaʻula he mea pono no ke olakino o kekahi. ʻO Resveratrol, kahi ʻāpana o nā polyphenols e hana e like me nā antioxidant a kōkua i ka pale ʻana i kou kino i ka hōʻino ʻia e nā hunaola radical. ʻO ka ʻai hoʻomalu ʻia o nā hua waina ʻulaʻula i ʻōlelo ʻia e kōkua i ka pale ʻana i ka hoʻomaka ʻana o nā pilikia olakino e like me ka maʻi ʻaʻai a nā maʻi puʻuwai .

5. Mele

ʻO nā ʻōpela huaʻai kiʻekiʻe-fiber , ʻo ia hoʻi ka ʻai ʻana iā lākou hiki ke hoʻonui i ke olakino puʻuwai a paipai i ka pohō kaumaha. Kōkua ka mea pectin i nā ʻāpala i ka mālama pono ʻana i ke olakino maikaʻi. Pau nā ʻōpela me kona ʻili i loaʻa ka hapa nui o kāna mau pono.

ʻO kēia mau huaʻai he kiʻekiʻe kiʻekiʻe o ka quercetin, kahi flavonoid i loaʻa paha nā anti-cancer cancer. Ua kuhikuhi ʻia kekahi mau noiʻi aia kekahi loulou ma waena o ka ʻai ʻana i nā ʻāpala i nā manawa āpau a me ka hoʻemi haʻahaʻa o ka maʻi maʻi maʻi, kekahi mau maʻi ʻaʻai, a diabetes .

6. Nā Paina

Hiki i kēia huaʻai exotic ke kōkua i ka hoʻohaʻahaʻa ʻana i ka lī a hoʻonui i ka ulu ʻana o nā mea olakino olakino. Lawe ʻia ka pūhui hana i kapa ʻia ʻo bromelain i ka pineapple ma ke ʻano he papaʻai kōkua no ka mea o kona pono ke olakino. Nā Paina loaʻa ka manganese, a ke kino e hoʻohana ai e kūkulu iwi a me nā ʻaʻa pū kekahi.

7. Maiʻa

ʻO ke kiʻekiʻe o ka potassium i loko o ka maiʻa e lilo ia i kumu maikaʻi o ka ikehu, me hoʻokahi maiʻa i loaʻa nā 105 calories a me 26.95 g o nā huaʻā. ʻO ka ʻike fiber i loko o ka maiʻa maʻamau hiki ke kōkua pū me ka neʻe ʻana o ka ʻōpū a me nā pilikia o ka ʻōpū, e like me ka ulcer a me ka colitis.

mahalo i nā lā makuahine

8. ʻApocado

ʻApekikana waiwai lākou i ka waikawa oleic, kahi momona monounsaturated e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol. Wahi a nā noiʻi, ua hōʻoia ʻia nā avocados e kōkua i ka mālama ʻana i nā pae kolesterol maikaʻi me nā momona olakino hiki ke hōʻemi i ka makaʻi o ka maʻi puʻuwai a me ka hahau.

9. lawelawe lima

Kahi kumu maikaʻi o ka huaʻai C, waiwai ka mangoes i ka fiber hiki ke hoʻoheheʻe ʻia, hiki ke hāʻawi i nā pono olakino he nui. Ua kuhikuhi ʻia nā noiʻi ua loaʻa i nā mangoes kahi antioxidant ikaika a me nā anti-inflammatory waiwai i hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o nā ʻano like ʻole nā maʻi .

10. ʻO Strawberry

Loaʻa i kēia mau hua hua momona loa ka wikamina C, ka manganese, ka folate a me ka potassium e waiwai nui ia no ke olakino o kekahi. Hoʻohālikelike i nā hua ʻē aʻe, loaʻa i nā strawberry kahi helu glycemic haʻahaʻa haʻahaʻa, no laila ʻaʻole e hoʻonui i ke kō kō.

Pēlā nō hoʻi me nā hua ʻē aʻe, loaʻa i nā strawberry kahi mana antioxidant kiʻekiʻe, i hiki ai ke hōʻemi i kou makaʻi ʻana i nā maʻi maʻi mau pū kekahi.

1. [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). ʻO nā hana ʻenehana a me nā pono olakino o nā hua a me nā mea kanu mea ʻai. I nā mea inu ʻona ʻole (pp. 363-405). ʻO Woodhead Publishing.

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