Nā huaʻaiʻO ia kekahi o nā meaʻai olakino maikaʻi loa e ʻai ai mākou. He ʻono lākou, meaʻai a loaʻa nā pōmaikaʻi olakino maikaʻi.
"No ke aha mākou e ʻai ai i nā huaʻai", "He aha ka mea nui o nā huaʻai i ka meaʻai", "He aha nā pono o nā huaʻai", "ʻO wai nā huaʻai maikaʻi loa" E pane kāua i kāu mau nīnau.
Pono o ka ai ana i ka hua
Loaʻa nā antioxidants
Nā huaʻaikōkua i ka mālama ʻana i nā radical manuahi antioxidants komo. ʻO nā radical manuahi he mau molekala paʻa ʻole e pono i nā mea liʻiliʻi akā ke piʻi nui kā lākou helu hiki iā lākou ke hōʻino i kā mākou mau cell a hoʻoulu i ke kaumaha oxidative.
Nā huaʻai; He kumu maikaʻi loa ia o nā antioxidants e like me anthocyanins, ellagic acid a me resveratrol. Ma waho aʻe o ka pale ʻana i kā mākou mau pūnaewele, hoʻemi kēia mau mea kanu i ka pilikia o ka maʻi.
Hoʻomaikaʻi i ke kō koko a me ka pane o ka insulin
Nā huaʻai hoʻomaikaʻi i ke kō koko a me ka pae o ka insulin. Ua ʻōlelo ʻo Tube a me nā haʻawina kanaka hiki iā lākou ke pale aku i nā cell mai ke kiʻekiʻe o ke kō koko koko, kōkua i ka hoʻomaikaʻi ʻana i ka ʻike insulin, a hoʻemi i ke kō koko a me ka pane ʻana o ka insulin i nā meaʻai kiʻekiʻe. He mea nui kēia mau hopena no ka mea pale ʻana i ka insulinke kumu o kona puka ana mai.
Kiʻekiʻe i ka fiber
Nā huaʻaiHe kumu maikaʻi ia o ka fiber, me ka fiber soluble. Hōʻike nā haʻawina ʻo ka ʻai ʻana i ka fiber soluble e hoʻolohi i ka neʻe ʻana o ka meaʻai i loko o ka digestive tract, hoʻemi i ka pōloli a hoʻonui i ka manaʻo o ka piha. Hoʻemi kēia i kāu ʻai calorie a maʻalahi ka hoʻokele kaumaha.
ʻO ka mea hou aku, kōkua ka fiber i ka hoʻemi ʻana i ka nui o nā calorie a mākou e komo ai mai ka meaʻai. Ua ʻike ʻia kahi haʻawina ʻo ka pālua ʻana i kāu ʻai fiber i alakaʻi ʻia i ka 130 mau calorie liʻiliʻi i kēlā me kēia lā.
Hāʻawi i nā meaʻai he nui
Nā huaʻai He haʻahaʻa ka calorie a he meaʻai nui. Ma waho aʻe o ke kiʻekiʻe o nā antioxidants, loaʻa iā lākou nā ʻano huaora a me nā minela. He kiʻekiʻe loa lākou i ka vitamina C. Ma waho aʻe o ia mea, loaʻa iā lākou nā huaora a me nā mea mineral like.
Kōkua lākou i ka hakakā ʻana i ka mumū
Nā huaʻai Loaʻa iā ia nā waiwai anti-inflammatory ikaika. ʻO ka mumū ka pale o ko mākou kino i ka maʻi a i ʻole ka ʻeha. Akā, hiki mai ka mumū lōʻihi ma muli o ke ʻano o ka nohona hou, ka hoʻonui ʻana i ke kaumaha, ka lawa ʻole o ka hana kino a me nā koho meaʻai maikaʻi ʻole.
ʻO kēia ʻano o ka mumū mau loa e alakaʻi i nā kūlana e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka momona. Haʻawina, nā huaʻaiHōʻike nā haʻawina e hiki i nā antioxidants i loko o ke kedera ke kōkua i ka hoʻohaʻahaʻa i nā hōʻailona inflammatory.
Kōkua lākou i ka hoʻohaʻahaʻa i ka pae cholesterol
ʻO kēia mau meaʻai nā meaʻai olakino naʻau. ʻo kahi laʻana; Hoʻomaopopo ʻia nā raspberries ʻeleʻele a me nā strawberries e hoʻohaʻahaʻa i ka cholesterol i ka poʻe i paʻa a loaʻa i ka metabolic syndrome. Eia kekahi, nā huaʻai Kāohi ia i ka LDL cholesterol mai ka oxidized a i ʻole ka pōʻino, ʻo ia ke kumu nui o ka maʻi puʻuwai.
Nā pōmaikaʻi o nā huaʻai no ka ʻili
Nā huaʻaiʻO nā antioxidants i loko o ka ʻili e hōʻemi ana i nā wrinkles ʻoiai lākou e kōkua i ke kāohi ʻana i nā radical manuahi, kekahi o nā kumu nui o ka pōʻino o ka ʻili e hoʻomaka ai ka ʻelemakule.
ʻOiai ua kaupalena ʻia ka noiʻi ʻana, aia ka ellagic acid ke kuleana no kekahi o nā pono pili pili i ka ʻili. Ua hōʻike ʻia nā haʻawina o ka paipu a me nā holoholona e hiki i kēia antioxidant ke pale i ka ʻili mai ka pōʻino o ka lā.
ʻO Collagen kahi pūmua i ʻāpana o ke ʻano o ko mākou ʻili. He kōkua ia i ka ʻili e ʻō a paʻa. Ke hoʻopōʻino ʻia ka collagen, hiki i ka ʻili ke hele a hiki i nā wrinkles.
Kekahi nā huaʻaiNui nā antioxidants, me nā anthocyanins, ellagic acid a me resveratrol, ʻike ʻia e hōʻemi i ka hopena o ka maʻi kanesa. ʻO ke kikoʻī, nā haʻawina holoholona a me ke kanaka kou mau hua; Hōʻike ia hiki ke pale aku i ka esophageal, waha, umauma a me ka maʻi maʻi ʻaʻai.
he nui lakou
Nā huaʻai He liʻiliʻi nā calorie, no laila ʻo ia ka koho mua o ka poʻe makemake e lilo i ke kaumaha. Loaʻa ʻia nā mea kūlohelohe a me nā mea hihiu i nā wahi he nui o ka honua. Inā ʻaʻole lākou i ka wā, hiki ke kūʻai ʻia i ka hau a hoʻoheheʻe ʻia e like me ka mea e pono ai.
Mālama lākou i nā kīʻaha koko
Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ka cholesterol, nā huaʻaiHāʻawi pū ia i nā pono ʻē aʻe no ke olakino puʻuwai, me ka hoʻomaikaʻi ʻana i ka hana o ko mākou mau aʻa.
ʻO nā pūnaewele e hoʻopaʻa ana i nā kīʻaha koko i kapa ʻia ʻo endothelial cell. Kōkua lākou i ka mālama ʻana i ke kahe koko, pale i ke koko mai ka hoʻopaʻa ʻana, a hana i nā hana koʻikoʻi ʻē aʻe. Hiki ke hoʻopōʻino i kēia mau cell a pale aku i ka hana pono ʻana o ka mumū nui. Kapa ʻia kēia maʻi endothelial dysfunction, ʻo ia ke kumu nui o ka maʻi puʻuwai.
Ma nā haʻawina, nā huaʻaiUa ʻike ʻia e hoʻomaikaʻi i ka hana endothelial i nā pākeke olakino, nā kānaka me ka metabolic syndrome, a me nā mea puhi.
ʻono lākou
He mea ono ia e lealea ai na kanaka a pau. ʻOiai he mea ʻono maoli lākou a ʻaʻole makemake i ka mea ʻono, hiki iā ʻoe ke hoʻohui i kekahi ʻaila huikau a hoʻololi iā lākou i mea ʻono nani. Hiki iā ʻoe ke hoʻohui iā ia i ka yogurt a ʻai ʻia a hoʻohana ʻia ma ke ʻano he ʻāpana o nā hua salakeke.
ʻO wai nā huaʻai ʻoi aku ka maikaʻi?
Hoʻopiha ʻia nā huaʻai me nā huaora, nā minerala, ka fiber a me nā mea kanu i kapa ʻia he phytonutrients. No laila, ʻo ia kekahi o nā meaʻai olakino maikaʻi loa e ʻai ai mākou.
Ua manaʻo ʻia kekahi mau huaʻai he "superfoods" no ka nui o kā lākou pono. ʻOiai ʻaʻohe wehewehe kikoʻī o ke ʻano o ka superfood, ua waiwai pinepine lākou i nā pūhui hoʻoikaika olakino me nā waiwai antioxidant a me nā anti-inflammatory.
Ua aʻo ʻia nā hua he nui no ko lākou hopena olakino. ʻOiai maikaʻi nā ʻano huaʻai a pau, ʻokoʻa kekahi mau huaʻai mai nā mea ʻē aʻe no ko lākou ʻano meaʻai ikaika a me nā pono pili.
ʻaneʻi nā hua super maikaʻi loa...
Erik
Ma waho aʻe o kāna ʻono ʻoluʻolu, hāʻawi nā plums i kahi kiʻekiʻe o nā huaora, nā minerala a me nā mea kanu e hoʻoikaika i ke olakino.
He waiwai nui ia i nā waikawa hydroxycinnamic, kahi ʻano antioxidant polyphenol. Hiki i nā antioxidants ke hoʻemi i ka pilikia o nā maʻi like ʻole ma o ka hōʻemi ʻana i ka pōʻino cellular i hana ʻia e nā molekala paʻa ʻole i kapa ʻia he radical manuahi.
He waiwai nui ka Plums i ka huaora C a me ka provitamin A carotenoids, he mau mea antioxidant a me ka anti-inflammatory.
strawberries
strawberries He kiʻekiʻe loa ia i nā antioxidants e like me ka vitamina C, anthocyanins, phenolic acids a me nā flavonoids. I loko o kahi noiʻi 3-wiki, ua ʻike nā wahine 250 i ʻai i ka 21 grams o nā strawberries maloʻo i kēlā me kēia lā i ka piʻi nui o ka hana antioxidant i loko o ko lākou koko.
Hiki i kēia hua olakino ke hoʻemi i ka pilikia o ka maʻi. Hōʻike nā haʻawina e hiki ke kōkua i ka ʻai ʻana i nā strawberries e hōʻemi i nā kumu pilikia o ka maʻi puʻuwai, hoʻohaʻahaʻa i nā hōʻailona inflammatory a hoʻonui i ka lawe ʻana i ka fiber, ʻo ia mau mea a pau e pale aku i nā kūlana olakino e like me ka maʻi puʻuwai a me kekahi mau maʻi maʻi.
hua waina
ʻOiai ʻo kona liʻiliʻi. hua waina Loaʻa iā ia kahi hopena hānai. Nui nā ʻano like ʻole, a ʻoiai lākou a pau e koho maikaʻi, ʻoi aku ka kiʻekiʻe o nā antioxidants ma mua o nā mea ʻē aʻe.
Mele
MeleHoʻopili ʻia ia me kekahi mau pono olakino, me ka haʻahaʻa haʻahaʻa o ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi, me ka maʻi maʻi colorectal. ʻO ka kikoʻī, he kumu ia o nā antioxidants flavonoids.
Ua hoʻopili ʻia kahi noiʻi o nā poʻe ʻoi aku ma mua o 56.000 i ka ʻai ʻana o nā ʻāpala a me nā meaʻai momona flavonoid ʻē aʻe me ka hōʻemi ʻana o ka make mai nā kumu āpau, me ka maʻi kanesa a me ka maʻi puʻuwai.
peaches
peachesHāʻawi ia i kahi kumu maikaʻi o ka fiber, ka huaʻa C, ka provitamin A a me ka pālolo, me ka hoʻohui i nā phytonutrients e like me ka phenolic acids a me nā carotenoids.
avocado
avocado Loaʻa iā ia ka fiber, nā momona olakino, potassium, magnesium, folate a me nā huaora C a me K1. Hōʻike nā noiʻi e hiki i kēia mau hua momona ke kōkua i ka hōʻemi ʻana i nā mea pilikia o ka maʻi puʻuwai e like me ke kaumaha, ke kiʻekiʻe o ke kō koko, a me ka cholesterol LDL (ʻino).
ʻO Blueberry
ʻO Blueberrynin Ua kākau ʻia nā pōmaikaʻi kupaianaha. Aia kēia hua i kekahi mau antioxidants ikaika a waiwai nui i nā anthocyanins, ʻo ia nā puaʻa mea kanu i 60% o ka nui o nā pūhui polyphenol.
ʻO ka ʻai ʻana i ka 1/3 kīʻaha (113 grams) o nā blueberries hou i nā helu haʻahaʻa i kēlā me kēia lā ua hoʻopili ʻia i ka hōʻemi ʻia o ka pilikia o ka maʻi puʻuwai a me ka maʻi maʻi type 2, a me ka emi ʻana o ka emi ʻana o ka noʻonoʻo i ka poʻe ʻelemakule.
kamako iki
Mahalo i kona kiʻekiʻe kiʻekiʻe o ka huaora C a me ka polyphenol antioxidants kamako ikiLoaʻa iā ia nā waiwai anti-inflammatory ikaika. ʻO nā cheri ʻono a me ka ʻawaʻawa, a me kā lākou wai a me ka pauka, pili i nā pono olakino he nui.
grapefruit
He loiloi o nā haʻawina ma mua o 12.000 poʻe, pākaʻakai Ua hōʻike i ka poʻe i ʻai i ka nui o ka ʻai o ka magnesium, ka huaora C, ka potassium, a me ka fiber i hoʻohālikelike ʻia me ka poʻe ʻaʻole.
Eia kekahi, ua ʻike ʻia nā wahine i ʻai i ka hua waina he haʻahaʻa ke kaumaha o ke kino, haʻahaʻa nā pae triglyceride a me ka mea hōʻailona inflammatory C-reactive protein (CRP), a me nā kiʻekiʻe HDL (maikaʻi) cholesterol kiʻekiʻe.
BlackBerry
BlackBerryHoʻopiha ʻia me nā puaʻa anthocyanin, a hōʻike nā hōʻike i ka ʻai mau ʻana i kēia huaʻai e hāʻawi i nā pono olakino.
nā komako
ʻOiai i manaʻo ʻia he mea kanu i ka hoʻohana culinary nā komako he hua. ʻO ia kekahi o nā kumu waiwai nui o ka lycopene, kahi puaʻa carotenoid e pili ana i nā pono puʻuwai ikaika.
hua fiku
hua fikuHe hua waiwai nui ia i loko o nā meaʻai ʻē aʻe e like me ka magnesium, potassium, calcium, a me nā huaora B6 a me K1. Hoʻopiha ʻia me nā antioxidants polyphenol i hōʻike ʻia he nui nā pono.
raspberry
raspberryMa waho aʻe o ka waiwai i nā antioxidants polyphenol, ʻo ia kekahi o nā kumu waiwai nui o ka fiber ma waena o nā huaʻai a me nā mea kanu.
Hōʻike nā haʻawina hoʻāʻo a me nā holoholona i ka ʻai ʻana i nā raspberry hiki ke hoʻemi i ka pilikia o ka maʻi puʻuwai, type 2 diabetes, a me Alzheimer's.
ʻAlani ʻalani
ʻO ka ʻalani koko he ʻalani momona me ka ʻulaʻula ma muli o kona kiʻekiʻe o ka anthocyanin. Hoʻopiha pū ʻia me ka huaʻa C, he huaʻa wai-soluble e hana ma ke ʻano he antioxidant ikaika.
Nectarine
He kiʻekiʻe nā nectarine i ka huaora C, beta carotene, a me nā mea antioxidant ʻē aʻe he nui. ʻO ka ʻai ʻana i nā hua momona i ka beta carotene, e like me nā nectarine, hiki ke kōkua i ka hōʻemi ʻana i ka maʻi a me ka make mua.
pomeraite
nui ka hana hua pomegeranepili ia i nā pono olakino like ʻole. Hōʻike nā haʻawina kanaka e hiki ke kōkua i ka wai pomegranate a me nā ʻāpana e hoʻemi i ke kaumaha oxidative, ke koko, LDL (ʻino) cholesterol, triglycerides, ʻulaʻula a me ka hōʻino ʻana i ka ʻiʻo. Ua hoʻoholo nā haʻawina holoholona a me ka hoʻāʻo ʻana he mau mea anticancer.
KumquatHe hua citrus liʻiliʻi a ʻalani. He kiʻekiʻe ia i nā meaʻai e hoʻoikaika ai i ke olakino a me nā mea kanu e like me ka huaora C, polyphenols a me nā carotenoids. Ua hoʻohana ʻia ia ma Kina no nā kenekulia ma ke ʻano he lāʻau lapaʻau maoli no ka ʻāʻī, ke anu, a me nā kūlana inflammatory.
Mango
MangoHe hua tropical piha i nā antioxidants e like me gallic acid, quercetin and ellagic acid, a loaʻa pū kekahi i ka carotenoids lutein, alpha carotene a me beta carotene, e hāʻawi ana i ka hua i kona kala melemele.
Nui ka mango i ka fiber a kōkua i ka hoʻoikaika ʻana i ka ʻōpū olakino. Ma kahi haʻawina 36-wiki ma 4 poʻe me ka constipation mau loa, ʻo ka ʻai ʻana i ka 300 grams o ka mango i kēlā me kēia lā i hoʻonui nui ʻia ke alapine a me ke kūlike a hoʻemi ʻia nā hōʻailona o ka ʻāʻī o ka ʻōpū, ke hoʻohālikelike ʻia me ka nui o nā mea hoʻohui fiber.
Hua hua Goji
Ma muli o kona mau kiʻekiʻe antioxidant, hua goji berry Hoʻokomo ʻia i loko o nā tinctures, teas, a me nā lāʻau lapaʻau ʻē aʻe e mālama i nā maʻi e pili ana i ka maka, ate, puʻupaʻa, a me ka ʻōnaehana digestive.
He kiʻekiʻe ʻo Goji berry i ka fiber, polysaccharides, phenolic compounds a me carotenoid pigments e hāʻawi i kēia hua i kona kala ʻalani-ʻulaʻula.
Cranberry
Hoʻopiha ʻia nā Cranberries me nā mea kanu pono. Hōʻike nā haʻawina kanaka a me nā holoholona e hiki ke hoʻohaʻahaʻa i ka ʻai ʻana i nā cranberry a me nā huahana cranberry i kekahi mau momona o ke koko a loaʻa nā hopena anti-inflammatory, antioxidant, antibacterial, a me ka anti-diabetes.
Limon
Limon He waiwai ia i ka huaora C, nā aila pono a me nā antioxidants polyphenol.
Haʻawina kanaka, ʻai lemon i kēlā me kēia lā, hele wāwaekāhea iaʻu hōʻike i ka hui ʻana, hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko.
Hōʻike nā haʻawina hoʻāʻo a me nā holoholona i kēia hua he mana anti-inflammatory, antioxidant, antimicrobial a me nā waiwai anti-diabetic.
Papaya
PapayaHe waiwai ia i ka huaʻa C, provitamin A, folate a me ka pālolo. Loaʻa iā ia nā antioxidants he nui akā waiwai nui i ka lycopene. ʻO ka ʻai ʻana i nā huaʻai waiwai nui i ka lycopene e like me ka papaya e pale aku i ka maʻi puʻuwai a me kekahi mau maʻi maʻi maʻi.
watermelon
watermelonHe huaʻai waiwai nui ia i loko o ka fiber, ka huaora C, ka provitamin A a me nā antioxidants he nui. Hōʻike nā haʻawina holoholona he ikaika kona anti-inflammatory, pale i ka lolo a me nā waiwai kākoʻo o ka ate.
ʻO ka watermelon ka meaʻai waiwai loa o ka amino acid l-citrulline. Pono ʻia ʻo L-citrulline no ka synthesis o ka nitric oxide, he mea nui ia no ka dilation o ke koko a me nā hana ʻē aʻe o ke kino.
Acai hua
Acai huaHāʻawi ia i nā pono he nui ma muli o kāna ʻano antioxidant polyphenol. No ka laʻana, hoʻopili nā haʻawina kanaka i ka acai berry a me ka wai i nā pae antioxidant koko kiʻekiʻe, pale i ka pōʻino o ke kelepona, a hoʻohaʻahaʻa i nā momona koko, ke kō koko, a me nā pae insulin.
