11 NĀ PŌMAIKAʻI O KE OLA PONO O NĀ ʻALANI - PAMPEREDPEOPLENY.COM

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Pono Nānā

Mai Miss

Ka home Ola Meaʻai kūpono Nutr oi-Amritha K Na Amritha K. ma Mei 24, 2019

ʻO ka huaʻōlelo ʻepekema ʻo Citrus x sinensis, ʻo nā ʻalani kekahi o nā hua i makemake nui ʻia ma ka honua. ʻAʻole ʻike ka hapa nui he keʻa kea i waena o ka pomelo a me ka hua mandarin. ʻO kahi hale mālama o ka meaʻai a me nā mea pono like ʻole ʻē aʻe, hiki i nā ʻalani ke hoʻopōmaikaʻi i kou olakino ma nā ʻano like ʻole.

ʻO nā ʻalani ka mea i makemake nui ʻia nā ʻalani ke koko, nā ʻalani navel, nā ʻalani ʻaʻohe acidic a me nā ʻalani ʻalani maʻamau. Haʻahaʻa i nā calorie a hoʻopaʻa ʻia me nā meaʻai, hiki i kēia mau hua ke hoʻomaikaʻi i ke olakino holoʻokoʻa. Hiki ke hāʻawi ʻia ka laulaha kaulana o nā ʻalani i ka momona maoli a me ka loli, e hana ana i mea hoʻohui no nā wai momona, nā pūlehu, nā ʻākala, nā ʻalani ʻalani a me nā cosmetics. ^[1] ^[elua] .

Kahi kumu olakino o ka fiber, wikamina C, thiamine, folate, a me nā antioxidants, pono e hoʻopili i kēia mau huaʻai i kāu papaʻai i kēlā me kēia lā. ^[3] . No laila, e hoʻomau i ka heluhelu ʻana e ʻike e pili ana i nā pono olakino like ʻole a me nā hoʻohana o kēia mau hua ʻalani ʻalani ʻalani naona.

ʻIke Nutritional ʻIlani

Loaʻa i ka 100 gram o nā ʻalani nā 0.12 g momona, 0.94 g protein, 0.087 mg thiamine, 0.04 mg riboflavin, 0.282 mg niacin, 0.25 pantothenic acid, 0.06 mg huaʻai B6, 0.1 mg hao, 0.025 mg manganese a me 0.07 mg kiniki.

ʻO nā mea koena i koe i ka ʻalani ʻalani e like me kēia ^[4] :

e nānā i nā kiʻiʻoniʻoni ma ka pūnaewele

11.75 g mau huaʻalea
9.35 g kō
2.4 g puluniu meaʻai
86.75 g wai
11 mcg wikamina A equiv.
30 mcg folate
8.4 mg koho
53.2 mg wikamina C
40 mg kālika
10 mg makanekiuma
14 mg pākuʻi
181 mg potassium

Nā Pōmaikaʻi olakino o nā ʻalani

Mai ka hoʻomaikaʻi ʻana i kou olakino puʻuwai i ka hāʻawi ʻana i ke kōkua me ka make wai, pono e hoʻopili ʻia kēia mau huaʻai i kāu papaʻai. E heluhelu e ʻike ai i nā ala like ʻole e hiki ai i nā ʻalani ke hoʻopōmaikaʻi i kou olakino ^[6] ^[7] ^[8] .

1. Hōʻoluʻolu i ka paʻa paʻa

ʻO kahi kumu maikaʻi loa o ka pulupulu i hiki ke hoʻoheheʻe ʻia a me ka ʻole insububle, maikaʻi nā ʻalani e mālama i kou ʻōpū. ʻO ka fiber i loko o lākou e hoʻonui i kāu pahu, ma laila e pale ai i ka maʻi huhū huhū. Hoʻoulu pū lākou i ka hana o nā wai digestive, hoʻomaikaʻi i ka digestion.

2. Hoʻoponopono i ke kahe kiʻekiʻe

ʻO nā alani kahi kumu waiwai o ka magnesium, kahi e kōkua ai i ka mālama ʻana i ke kahe o ke koko. ʻO ka flavonoid i kapa ʻia hesperidin, ka mea kū maoli i nā ʻalani ke mālama pū nei i kā mākou kaomi koko.

3. Kāohi i ka maʻi ʻaʻai

ʻO kēia mau hua citrusy kahi mana o ka wikamina C, kahi mana anti-oxidant ikaika a me ka mea hoʻonui i ka pale. Eia kekahi, ʻo kahi hui i kapa ʻia ʻo limonene, i ʻike ākea ʻia i nā ʻalani, ua ʻike ʻia ka loaʻa ʻana o nā mea kūpilikiʻi. Hana kēia hui kahi e pau ʻole ai kā mākou ʻōnaehana pale. Kuhi ʻo ia i nā hunaola maʻi ʻino a luku iā lākou, e pale ana i ka hoʻomaka ʻana o ka maʻi ʻaʻai.

4. Pale i ka ʻōnaehana cardiovascular

ʻO nā anti-oxidants e noho nei i nā ʻalani ke hakakā nei i ka hōʻino kūwaho manuahi a kōkua i ka pale ʻana i ka hoʻoliʻiliʻi o ka cholesterol. Hoʻopili paʻa ka oxidised cholesterol i ka loko o nā aʻa a kaohi i ka hāʻawi ʻana o ke koko i ka puʻuwai, e hoʻoulu ai i ka puʻuwai puʻuwai. Kōkua nā anti-oxidants i ka hopena i nā hopena o kēia mau radical manuahi a pale i ka puʻuwai mai nā maʻi ^[9] . Hiki i ka ʻai mau ʻana o ka ʻalani ke pale aku i kou kino i nā maʻi puʻuwai a hoʻonui i ke olakino puʻuwai ^[10] .

5. Hoʻonui i ka palekana

Hoʻopili ʻia me ka wikamina C, ʻike ʻia nā ʻalani no ka pale ʻana i ka hiki. Me kahi ʻōnaehana pale paʻa ikaika a paʻa hoʻi, hiki i ko mākou kino ke pale aku i nā maʻi ʻoi aku ka maikaʻi a pale i ka maʻi. Eia kekahi, ʻo nā polyphenols i loko o lākou he anti-viral, e luku ana i ka maʻi i komo i loko o ko mākou kino ma mua o ka hiki ʻana i nā maʻi ^[10] .

6. Hoʻomaʻemaʻe i ke koko

ʻO nā ʻalani ka hoʻomaʻemaʻe kūlohelohe. ʻO nā flavonoids i loko o nā hua e hoʻomaka i ka hana enzyme i ke kino a kōkua i ke ake e huki i nā toxins. Mālama ka pulupuluʻai i loko o lākou i ka ʻōpū e neʻe, a laila hoʻopau i nā ʻōpala a me nā mea makemake ʻole ʻia mai ke kino. ʻO ka waiwai detoxification o nā ʻalani ke kōkua i ka hoʻomaʻemaʻe i kou koko ^{[umikumākahi]} .

7. Hoʻonui i ke olakino iwi

Loaʻa i nā ʻalani i kahi huina maikaʻi o ka wikamina D, kahi e hōʻoia ai i ka omo maoli ʻia ʻana o ka puna a kōkua iā ia e kiʻi i nā iwi. Loaʻa nā ʻalani i ka ascorbic acid, ka mea e kōkua ai i ka omo maikaʻi ʻana o ka puna ^[12] .

8. Hoʻonui i ke olakino waha

Maikaʻi ke alani i ke olakino gum. Hoʻoikaika lākou i nā kīʻaha koko a me nā mea hoʻopili. Pale pū lākou i ka hoʻomohala ʻana o ka pālaki a hoʻopili i nā niho i kahi pale pale, e pale ana i ka pala ^[13] . ʻO ka wikamina C i ka ʻalani e hoʻemi i ka mumū a mālama pū i ka hanu no ka lōʻihi ma ka luku ʻana i nā koʻohune ke kuleana no ka hanu ʻino a kōkua i ka mālama ʻana i ke alelo keʻokeʻo keʻokeʻo.

pehea e hoʻohana ai i ka amla hou no ka lauoho

9. Kāohi i ka maʻi ʻōpū

Ua ʻike ʻia nā noiʻi ua kōkua mau ka ʻai ʻana o ka ʻalani i ka pale ʻana i nā pōhaku hakuʻala ma ka kipaku ʻana i ka citrate nui i ka mimi a hoʻēmi i kona acidity. Kōkua pū ka ʻalani i ka hana pono ʻana o ka hakuʻala ma ka pale ʻana i ke kiʻekiʻe o ke koko a me ka kaohi ʻana i nā kō, e hoʻēmi ana i ke koʻikoʻi iā lākou ^[14] .

10. Kāohi i ka hānō

ʻO ka ʻai mau ʻana o nā ʻalani ke ʻike ʻia e hōʻemi i ke alapine o nā hōʻeha hānō. ʻO kāna mau anti-inflammatory waiwai e kōkua i ka hōʻemi ʻana i ka mumū o nā kahawai ^{[umikumālima]} . Hoʻopau pū lākou i ka hōʻino oxidation e nā radical manuahi e like me ka mea i ʻike ʻia e hoʻonui ai i ka mumū a hana i ka hānō. ʻO nā flavonoids e noho nei i nā ʻalani e hoʻemi i ka ʻike bronchial.

11. Paipai i ke olakino lolo

Hoʻouka pū ʻia nā ʻalani me nā phytonutrients a me ka waikawa folic e hoʻokani nui i ka ulu ʻana o kou lolo. ʻO kou hiki ke noʻonoʻo a aʻo i nā mea hou, hiki i kēia hua ke hoʻonui i ka hiki i kou lolo ke hana i nā mea ^[16] .

Mea ʻAlani ʻAlani Ola

1. ʻOlu ka hua a me ka kukama

Nā Pono ^[17]

& kīʻaha frac34 ʻoki liʻiliʻi i ʻalani ʻāpana (2 ʻalani ʻalani)
& kīʻaha frac12 ʻoka kukama
& frac14 kīʻaha ʻokiʻoki ʻokiʻoki
2 punetēpē i kāpili ʻia i ka pepa jalapeño
1 punetēpē i ʻokiʻoki ʻia i ka cilantro hou
1 teaspoon lime zest
2 punetune wai lime
1 wai puna ʻalani
1 kōpana meli
& frac12 teaspoon paʻakai koleke

Kuhikuhi

Hoʻohui i nā strawberry, ʻāpana ʻalani, kukama, ʻaka, jalapeño, cilantro, lime zest, wai lime, wai ʻalani, meli a me ka paʻakai i loko o ka pola waena.
E kū no 10 mau minuke.
E lawelawe a leʻaleʻa.

2. ʻO ka sāleta ʻalani a me ka asparagus

Nā Pono

8 auneke asparagus hou
2 punetēpō wai ʻalani
2 ʻaila puna aila ʻoliva
& frac12 teaspoon Dijon pua nani
⅛ teaspoon ka paʻakai
Dash o ka pepa ka honua
1 ʻalani alani, peeled a ʻāpana ʻia

Kuhikuhi

E hoʻolei i nā kumu lāʻau mai ka asparagus a ʻoki i nā unahi.
E ʻokiʻoki i nā koʻokoʻo a kuke iā ia i kahi nui o ka wai i hoʻolapalapa ʻia i loko o kahi ipu liʻiliʻi i uhi ʻia no 1 mau minuke.
E hoʻokahe iā ia a hoʻomaʻalili i ka asparagus i loko o kahi pola o ka wai hau.
Hoʻokahe ma nā kāwele pepa.
ʻO Whisk pū i ka wai ʻalani, ka ʻaila ʻoliva, ka sinapi, ka paʻakai, a me ka pepa i loko o kahi pola.
Hoʻohui i nā asparagus a me nā ʻalani ʻalani a kāwili mālie.

Nā ʻaoʻao ʻaoʻao o nā ʻalani

ʻAʻole kaohi a me nā mea liʻiliʻi o kēia mau hua i hopena maikaʻi ʻole i kou kino. Eia nō naʻe, ke hoʻopau ʻia i ka nui - hiki i nā hopena maikaʻi ʻole ^[18] ^[19] .

Hiki i ka ʻai ʻana i ka nui o nā ʻalani ke kumu i ka paʻa paʻa, ka maʻi diarrhea a i ʻole ka huhū o ka ʻōpū ma muli o ka nui o nā fiber.
Hiki i nā mea acidity kiʻekiʻe i ka hua ke hoʻonāukiuki i nā ʻōuli o GERD.
Hōʻalo i ka ʻai ʻana i ka ʻalani inā ʻoe e lawe i nā lāʻau no ke koko kiʻekiʻe no ka mea hiki i ka hua ke hoʻonui i kāu kiʻekiʻe potassium.

Nānā i nā ʻatikala

[1]Van Duyn, M. A. S., & Pivonka, E. (2000). ʻO ka ʻike ākea o nā pono olakino o ka huaʻai a me ka meaʻai no ka ʻoihana dietetics: palapala i wae ʻia. Ka Nūpepa o ka American Dietetic Association, 100 (12), 1511-1521.
[elua]Grosso, G., Galvano, F., Mistretta, A., Marventano, S., Nolfo, F., Calabrese, G., ... & Scuderi, A. (2013). ʻAlani ʻulaʻula: nā hoʻohālikelike hoʻokolohua a me nā hōʻike epidemiological o kona mau pono ma ke olakino kanaka. ʻO ka lāʻau olakino a me ka lōʻihi o ke kelepona, 2013.
[3]Slavin, J. L., & Lloyd, B. (2012). Nā pono olakino o nā huaʻai a me nā mea kanu. Nā holomua i ka meaʻai, 3 (4), 506-516.
[4]ʻO Luckow, T., & Delahunty, C. (2004). ʻAe o ka mea kūʻai aku i ka wai ʻalani i loaʻa nā pono hana. Food Research International, 37 (8), 805-814.
[5]Crinnion, W. J. (2010). Loaʻa nā meaʻai nā meaola i nā pae kiʻekiʻe o kekahi mau meaʻai, nā pae o nā pesticides haʻahaʻa, a hāʻawi paha i nā pono olakino no ka mea kūʻai. Alternative Medicine Review, 15 (1).
[6]Kozlowska, A., & Szostak-Wegierek, D. (2014). Nā kumuwaiwai Flavonoids-meaʻai a me nā pono olakino. Nā Annals o ka National Institute of Hygiene, 65 (2).
[7]Yao, L. H., Jiang, Y. M., Shi, J., Tomas-Barberan, F. A., Datta, N., Singanusong, R., & Chen, S. S. (2004). Flavonoids i ka meaʻai a me ko lākou mau pono olakino. Nā mea kanu o nā mea kanu no ke kino kanaka, 59 (3), 113-122.
[8]Noda, H. (1993). Nā pono olakino a me nā pono olakino o nori. Ka Nūpepa o ka Pepa Pono Pili, 5 (2), 255-258.
[9]ʻO Economos, C., & Clay, W. D. (1999). Nā pono kūpono a me ke olakino o nā hua citrus. Ennergy (kcal), 62 (78), 37.
[10]Hord, N. G., Tang, Y., & Bryan, N. S. (2009). ʻO nā kumuwaiwai meaʻai o nā nitrates a me nā nitrite: ka pōʻaiapili physiologic no nā pono olakino hiki. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino 90, 90 (1), 1-10.
[umikumākahi]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). ʻO Carotenoid bioaccessibility i ka palaula a me ka wai momona hou mai nā alani momona momona a me nā mandarins. Kaʻai & hana, 6 (6), 1950-1959.
[12]Morton, A., & Lauer, J. A. (2017). Hoʻohālikelike i nā ʻāpala a me nā ʻalani: nā hoʻolālā e kaupaona i ke olakino e kūʻē i nā waiwai kaiaulu.
[13]Sajid, M. (2019). Nā Pōmaikaʻi Citrus-Health a me ka ʻenehana hana.
[14]Rodrigo, M. J., Cilla, A., Barberá, R., & Zacarías, L. (2015). ʻO Carotenoid bioaccessibility i ka palaula a me ka wai momona hou mai nā alani momona momona a me nā mandarins. Kaʻai & hana, 6 (6), 1950-1959.
[umikumālima]Selvamuthukumaran, M., Boobalan, M. S., & Shi, J. (2017). ʻO nā mea hana bioactive i nā hua Citrus a me kā lākou pono olakino. Phytochemicals i Citrus: Nā noi i nā meaʻai pono.
[16]Cancalon, P. F. (2016). Nā pono olakino Citrus. Nā Hanana InBeverage ma ke olakino a me nā meaʻai (pp. 115-127). Humana Press, Cham.
[17]ʻAi maikaʻi. (n.d.). ʻ recipeslapa ʻaina ʻalani maikaʻi [Blog post]. Ua kiʻi ʻia mai, http://www.eatingwell.com/recipes/19211/ingredients/fruit/citrus/orange/?page=2
[18]Rajeswaran, J., & Blackstone, E. H. (2017). Ke hoʻokūkū nei i nā pilikia: nā nīnau hoʻokūkū. Ka Pai no ka ʻoki ʻana i ka lāʻau a me ka maʻi puʻuwai, 153 (6), 1432-1433.
[19]Karavolias, J., House, L., Haas, R., & Briz, T. (2017). Ka hopena o ka mea hana a me ka hoʻohana ʻana i ka biotechonology e pili ana i ka makemake o nā mea kūʻai aku e uku. -3179).