ʻO nā pono olakino o ka ʻai ʻana i nā hua momona a me nā mea kanu

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'Lelo pinepine nā kauka e hoʻopau i nā huaʻai momona a me nā mea kanu no ka mea kiʻekiʻe lākou i nā antioxidants, kahi hui e hana nui i ka pale ʻana i ko mākou kino mai nā radical free. Hāʻawi ka meaʻai meaʻai ʻole i kahi nui o nā pono olakino akā hoʻohui pū lākou i kahi hoʻohui nani i kā mākou papa.

ʻO nā hua momona a me nā huaʻai poni nā mea ʻai hou loa i kēia makahiki a pono ʻoe e hoʻomaka e hoʻokomo iā ia i kāu papaʻai. Mālama nā mea ʻaila poni i kou puʻuwai e olakino, e luku i nā hunaola maʻi ʻaʻai, e inoa i kekahi a ʻo ka mea nui loa he mau antioxidant i kapa ʻia he anthocyanins, kahi pigment mea kanu e hāʻawi i nā hua a me nā lau i kā lākou ʻulaʻula hohonu, poni a polū paha. ^[1] .

Aia nā meaʻai poni nā poni i nā indoles i loaʻa i nā huaora i lawe ʻia mai nā pūhui sulfur i lohi paha i ka metabolism o nā carcinogens. ʻIke ʻia nā Carcinogens e hoʻonui i ka makaʻu o ka maʻi ʻaʻai.

Ka papa inoa o nā hua poni e hoʻokomo i kāu papaʻai

1. Nā hua waina poni

2. Nā fiku

3. Nā huaʻai Passion

4. Manuahi

5. Nā plum a me nā plum maloʻo

lau kī no ka ulu lauoho

6. Pāleka

7. Blueberry

8. ʻAmelikeika

9. Cranberry

10. Bilberry

11. ʻO Chokeberries

Ka papa inoa o nā mea lau poni e hoʻokomo i kāu papaʻai

1. Kāloti poni

2. Kāpena lila

3. Asparagus poni

4. ʻuala poni

nā ʻeke maka maoli no nā pimples

5. ʻO nā ʻoliva poni

6. Nā pepa poni

7. Nā polina poni

8. Nā pōpō lila

9. Onion poni

ʻO ka shampoo anti dandruff kūlohelohe maikaʻi loa

10. ʻO broccoli poni

11. Nā artichoke poni

12. Lihi ʻālina

Ka papa inoa o nā hua poni e hoʻokomo i kāu papaʻai

1. Kōlea poni

2. Laiki poni

3. palaoa poni

1. Kaua me nā ulia

ʻO kahi noiʻi i paʻi ʻia i ka Ka Nūpepa o nā mahiʻai a me nā meaʻai kemika i loaʻa i nā anthocyanins i loaʻa i nā blackberry e hoʻohaʻahaʻa i ka hoʻokumu ʻana o nā ulia ʻōpū. Manaʻo nā kānaka noiʻi ʻo kēia mau anthocyanins ka mea e pale aku ai i ka hoʻohaʻahaʻa a hoʻonui i ka hana o nā antioxidants koʻikoʻi ʻē aʻe, e like me glutathione i kū maoli i ke kino. [elua] .

2. Paipai i ka puʻuwai olakino

ʻO kekahi mau hua ʻalani poni e like me blackcurrants a me nā bilberry i hiki ke hoʻohaʻahaʻa i ka LDL (maikaʻi) kolamu a hoʻonui i ka HDL (maikaʻi) kolesterol. ʻO ka hoʻonui ʻia o nā kiʻekiʻe o ka LDL kolamu e alakaʻi i ka hoʻokumu ʻana i nā pā i nā paia arterial. Pale kēia i ke kahe maoli o ke koko i kou puʻuwai a me ke kino holoʻokoʻa, a laila waiho iā ʻoe i kahi makaʻu nui o ka puʻuwai a me ka hahau [elua] .

nā ala kūlohelohe e hana ai i nā lehelehe poni

3. Kaohi i nā hunaola maʻi ʻaʻai

Ua hōʻike ʻia nā noiʻi he nui i ka resveratrol i loko o nā meaʻai poni hiki ke hoʻoulu i ka make ʻana o ka maʻi ʻaʻaʻi i ka maʻi ʻaʻai koko, maʻi ʻaʻai umauma, maʻi ʻaʻai prostate, maʻi ʻaʻai ʻili, akepaʻa a me ka maʻi ʻaʻa. He hiki i ka ʻuala poni ke pale aku i nā maʻi ʻaʻai kolona [3] .

4. Hoʻonui i ka hoʻomanaʻo

ʻIke ʻia nā ʻuala poni e loaʻa nā hopena hoʻonui i ka hoʻomanaʻo ma muli o nā anthocyanins i loko. Kōkua ia i ka pale ʻana i ka emi ʻana o ka ʻōnaehana pili makahiki i ka hāpai ʻana i ke aʻo a me ka hoʻomanaʻo [4] .

5. Kāohi i nā maʻi maʻi urinary

ʻO nā mea kanu e like me ka cauliflower poni, kāloti poni a me ka kāpena poni hiki ke hakakā i nā maʻi urinary tract. Hiki i nā Anthocyanins ke pale aku i nā puʻupuʻu a me nā mumū ma muli o H. pylori, nā bacteria e hiki ai i ka maʻi kōpū a me nā maʻi maʻi urinary tract. [5] .

6. Hoʻoemi i ke kahe o ke koko

ʻO nā hua waina poni, nā bilberry, nā cranberry a me nā blueberry i loaʻa ai ka resveratrol, kahi flavonoid e hiki ke kōkua i ka hoʻēmi ʻana i ke koko. Kōkua ʻo Resveratrol i ka hoʻomaha ʻana i nā paia arterial, e ʻae ai i ke kahe o ke koko i nā aʻa.

He aha ke ala maikaʻi loa e kuke ai i nā hua poni a me nā mea kanu?

ʻO kekahi o nā kiʻina ʻoi loa o ka ʻai ʻana iā lākou e maka, ʻū a i ʻū ʻia paha. I ka hana ʻana pēlā, e loaʻa iā ʻoe kahi nui o nā anthocyanins e like me ka hiki ke hoʻoheheʻe ʻia i ka wai a hiki ke hoʻoheheʻe i ka wai.

Tangy Pepe Koleslaw Recipe [6]

Nā Pono:

• 4 kīʻaha i kālai maikaʻi ʻia i ka kāpena poni
• 1 kīʻaha sauerkraut
• ½ ʻokiʻoki i ka ʻakaʻula
• 2 mau hua hemp hemp
• 2 mau meli ambrosia i kālai ʻia
• No ka lole:
• ʻO ka meli e ʻono
• 2 tsp paʻakai kai hoʻomaʻemaʻe ʻole ʻia

Hana:

• Hoʻohui ʻokoʻa i nā salakeke a me nā mea ʻaʻahu
• Hoʻohui pū lākou āpau a hiki i ka saladi ʻana o ka saladi.
• Eʻoliʻoli i kāu ipu ʻono!

1. [1]Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Nā Anthocyanidins a me nā anthocyanins: nā pigment waihoʻoluʻu e like me ka meaʻai, nā mea hana lāʻau, a me nā pono olakino hiki. Ka noiʻi ʻana o ka meaʻai a me nā meaʻai, 61 (1), 1361779.

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