I ka honua olakino, me he mea lā aia kahi huaʻōlelo hou i kēlā me kēia lā. Inā ʻaʻole mākou e kāpīpī i nā adaptogens i kā mākou smoothies a i ʻole e hoʻohui i ka collagen i kā mākou kofe, a laila ke hoʻāʻo nei mākou i ka hoʻokē ʻai manawaleʻa a i ʻole ka hana ʻana i nā pōpoki momona. A ʻoiai ʻoi aku ka liʻiliʻi o kekahi mau ʻano olakino ma mua o nā mea ʻē aʻe, ua lohe nui mākou e pili ana i nā polyphenols i kēia mau lā. A ʻo kēia kahi kahi i maopopo ai ka ʻepekema: ʻO kēia mau pūhui maikaʻi no ʻoe he mea pono ke hoʻohui ʻia i kāu meaʻai. Eia ka mea e pono ai ʻoe e ʻike.
iwakālua20ʻO ka mea mua, he aha nā polyphenols? ʻO nā polyphenols nā pūhui i nui i loko o nā mea kanu i manaʻo nui ʻia i ka nui o ka hoihoi ʻepekema ma muli o ko lākou hiki ke loaʻa nā pono i ke olakino, ʻO ka Yule kauwela, MS, RDN , haʻi mai iā mākou. Nui nā ʻano polyphenols (over 8,000 mau mea like ʻole ua ʻike ʻia) akā ua kamaʻāina paha ʻoe i kekahi o lākou, e like me nā flavonoids i loaʻa i nā hua.
A no ke aha lākou i maikaʻi ai iā ʻoe? ʻO ka ʻai ʻana i nā meaʻai momona i ka polyphenols no ka wā lōʻihi ua pili i ka emi ʻana o ka pilikia o kekahi mau maʻi olakino maʻi (e like me ʻano maʻi diabetes type 2 a ka maʻi cardiovascular ), a me ka hōʻemi ʻana i ka pilikia o nā kumu make āpau, wahi a Yule. I ka 'oiaʻiʻo, i 2013 haʻawina paʻi ʻia ma ka Ka Nupepa Nutrition ua loaʻa ka pilina ma waena o ka hoʻohana ʻana i ka polyphenol kiʻekiʻe a me ka emi ʻana o ka 30 pakeneka o ka make ma nā poʻe ʻelemakule. ʻAʻole ʻino loa. Akā e like me Jeje noval , PhD, RDN a me ke kumu aʻoaʻo kōkua ma ke Kula Nui o Loma Linda University of Allied Health Professions, e kuhikuhi ana, ʻaʻole wale nā polyphenols wale nō e hoʻopuka i kēia mau hopena maikaʻi. Hana pū nā Polyphenols me nā meaʻai ʻē aʻe a pau i loko o nā kumu meaʻai mea kanu e hana i kahi hopena pale synergistic ma ke kino o kekahi.
ʻEhia ka nui o nā polyphenols e loaʻa iaʻu i ka lā? ʻAʻole pono nā polyphenols i nā meaʻai pono, ʻo ia hoʻi, ʻaʻohe papa kuhikuhi meaʻai i hoʻonohonoho ʻia no lākou. Ma mua o ka nānā 'ana i ka nui o ka lawe 'ana i ka polyphenol i kēlā me kēia lā, paipai au i ka po'e e no'ono'o i ka ho'onui 'ana i kā lākou mau hua'ai a me nā mea kanu i kēlā me kēia lā i ka 'ewalu a i ka 'umi mau lawelawe, wahi a Noval. Mākaukau e hoʻopiha iā ʻoe?
nā lāʻau lapaʻau no ka maʻi fungal ma ka ʻili
iwakālua208 Nā Meaʻai Nui i ka Polyphenols
1. Koleka ʻeleʻele. Ke hoʻokiʻekiʻe nei i ka 1,664 mg o nā polyphenols i kēlā me kēia lawelawe ʻana, ke hoʻohana nei mākou i kēia i kumu no ka hoʻomaʻamaʻa ʻana i kekahi mau ʻāpana o nā mea ʻeleʻele no ka mea ʻai i kēia pō (mai hele pupule—ʻaʻole maikaʻi loa ke kō iā ʻoe, e hoʻomanaʻo. ?).
2. Hazelnut. ʻOiai he polyphenols nā nati a pau, ʻo ka hazelnuts ma luna o ka papa inoa me 495 mg no ka lawelawe ʻana (a ukali ʻia e nā pecans a me nā ʻalemona).
3. Kekeke. Ua ʻike mua ʻoe hiki i kēia huaʻai tart ke kōkua iā ʻoe e hiamoe, akā ʻike paha ʻoe he hale mana polyphenols kekahi? Me 274 mg no ka lawelawe ʻana, e ʻohi mākou i kahi pūʻulu o kēia mau mea ma ka mākeke mahiʻai i kēia hopena pule. (A ʻo ka ʻeleʻele o nā cheri ʻoi aku ka maikaʻi, e like me a 2012 haʻawina ma ka Nūpepa o ka ʻepekema mahiʻai .)
ka hoʻokuʻu ʻana i ke aloha
4. Artichokes. Me 260 mg o polyphenols no ka lawelawe ʻana, ʻaʻohe kumu maikaʻi aʻe e paʻi i kēia mau artichokes i kālua ʻia me ke aioli kālika.
5. Strawberries. ʻO kā mākou meaʻai punahele kauwela he 235 mg o polyphenols i kēlā me kēia lawelawe. E hoʻopili i nā huaʻai kūlohelohe inā hiki, no ka mea ua kiʻekiʻe kēia mau kāne ke kakini lepo o ka Hui Hana Kaiapuni .
6. Kofe. ʻOi loa. Nūhou. Mau loa. ʻO kāu kīʻaha kakahiaka o joe he 214 mg o kēia mau antioxidants i kēlā me kēia lawelawe. E hoʻokaʻawale wale i ke kō a me ka creamer non-dairy, hiki ke hoʻopilikia maoli i ka absorption polyphenol o ka kofe, e like me ka he haʻawina ma ka Ka Nupepa Nutrition .
7. ʻO nā hua waina ʻulaʻula. E ʻohi i kēlā—ʻoi aku ka maikaʻi o kēia nūhou. ʻOiai he 169 mg o polyphenols ka hua i kēlā me kēia lawelawe, ʻo ka waina ʻulaʻula he 101 mg. E lawe mākou i kekahi aniani merlot, e ʻoluʻolu. 'Ōlelo Aʻo: Loaʻa nā polyphenols i loko o nā ʻili o nā hua waina ʻulaʻula-ʻo nā hua waina ʻōmaʻomaʻo (hoʻohana ʻia no ka waina keʻokeʻo) he 10 mg wale nō o polyphenols i kēlā me kēia lawelawe.
8. ʻōpae. E hoʻohui i kekahi o kēia mau lau ʻōmaʻomaʻo i kāu salakeke no kahi 119 mg o polyphenols keu no kēlā me kēia lawelawe. Eia kekahi, he nui nā meaʻai maikaʻi no ʻoe a me nā huaora, ʻoiaʻiʻo.
ʻO ka nui o nā polyphenols i kēlā me kēia lawelawe, e like me ka European Journal of Clinical Nutrition .
mea ʻai moa kaʻa haʻahaʻa
PILI: 10 mau mea e ʻai nui ai kēlā me kēia wahine
