He aha nā meaʻai ʻawaʻawa? Nā pono a me nā hiʻohiʻona

ʻawaʻawa; ʻawaʻawa, ʻono, paʻakai a umami ʻO ia kekahi o nā ʻono kumu ʻelima.

ʻO ka ʻawaʻawa ka hopena o ka nui o ka waikawa i loko o nā meaʻai. ʻO nā hua Citrus, no ka laʻana, he nui ka nui o ka citric acid, hāʻawi iā lākou i ko lākou ʻano ʻono ʻawaʻawa.

ʻAʻole like me nā ʻono ʻehā ʻē aʻe, ʻaʻole maopopo ka poʻe noiʻi i ke ʻano o ka hana ʻana o nā mea ʻono ʻono a i ʻole ke kumu o kekahi mau waikawa i ʻoi aku ka ikaika ma mua o nā mea ʻē aʻe.

Nui ʻai ʻawaʻawa He meaʻai nui ia a waiwai i nā pūhui mea kanu i kapa ʻia he antioxidants, e kōkua i ka pale ʻana i kā mākou mau cell mai ka pōʻino.

Papa inoa o na mea ai awaawa

Nā Huaʻawaʻawa - Citrus 

Loaʻa i ka Citrus nā waihoʻoluʻu a me nā ʻono ʻokoʻa. me ka ʻono ʻawaʻawa citrusʻo kekahi o lākou:

kalamona 

He citrus ʻōmaʻomaʻo liʻiliʻi e like me ka ʻalani ʻawaʻawa a i ʻole ka lemona momona.

grapefruit

He hua citrus nui ia me kahi ʻawaʻawa, ʻawaʻawa iki.

kumquat

He hua ʻalani liʻiliʻi me ka ʻono ʻono a me ka ʻili ʻai.

Limon

ʻO ka ʻono ʻawaʻawa he citrus melemele ikaika.

lime 

He citrus ʻōmaʻomaʻo liʻiliʻi me ka ʻono ʻawaʻawa.

alani

Me nā ʻano ʻano like ʻole i ka nui a me ka ʻono, ʻawaʻawa kekahi, ʻoi aku ka ʻono citrus kekahi.

Pūlehu

He hua citrus nui loa ia i melemele ke oo loa a like me ka huawaina akā emi ka ʻawaʻawa.

Citrus, kiʻekiʻe kiʻekiʻe ʻakika citric komo. Ma waho aʻe o ka lilo ʻana i kumu kūlohelohe maikaʻi loa o ka waikawa citric, ʻike ʻia kēia mau huaʻai he kiʻekiʻe i ka vitamina C, he mea nui ia no ka ʻōnaehana pale ikaika a me ke olakino ʻili.

He kumu maikaʻi nō hoʻi lākou o nā pūhui mea kanu me nā waiwai antioxidant a me nā mea anti-inflammatory, a me nā meaʻai ʻē aʻe he nui e like me ka fiber, B vitamins, potassium, phosphorus, magnesium and copper.

Kanakaʻole 

ʻO ka Tamarind kahi hua pāpū maoli no ʻApelika a loaʻa mai ka lāʻau tamarind ( ʻO Tamarindus indica) loaa.

Ma mua o ka oʻo ʻana, he pulp ʻōmaʻomaʻo ka hua. I ka oʻo ʻana o ka hua, palupalu ka pulp i kahi ʻano paʻi a hiki i kahi ʻona ʻono.

E like me ka citrus, aia ka ʻakika citric. ʻO ka hapa nui o kona ʻono ʻawaʻawa ma muli o kona kiʻekiʻe o ka waika tartaric.

Loaʻa i ka waika tartaric nā waiwai antioxidant a hana ʻana i nā pōhaku ʻāʻīHe hui kūlohelohe ia e hiki ke kōkua i ka pale ʻana

ʻO ka meaʻai, loaʻa i ka tamarind nā huaora B, ka magnesium a me ka potassium.

Rhubarb

RhubarbHe mea kanu kū hoʻokahi me ka ʻono ʻawaʻawa ikaika ma muli o kona kiʻekiʻe o ka malic a me ka oxalic acids.

Ma waho aʻe o ka ʻawaʻawa, he haʻahaʻa ke kō o ke kō rhubarb a ʻaʻole ʻai ʻia i ka maka. Hoʻohana ʻia i loko o nā kīʻaha, jams a mea inu paha. 

Koe ka huaora K, ʻaʻole kiʻekiʻe loa ka rhubarb i nā huaora a me nā minela. He kumu waiwai ia o nā mea kanu me nā waiwai antioxidant, me nā anthocyanins.

ʻO nā Anthocyanins nā antioxidants ikaika e hāʻawi i nā kumu rhubarb i ko lākou kala ʻulaʻula. Mālama lākou i nā ʻano maʻi maʻi like ʻole, me ka maʻi puʻuwai, ka maʻi kanesa, ka momona, a me ka maʻi diabetes type 2.

kamako iki 

He hua ʻulaʻula ʻulaʻula ʻo Cherry me ka ʻono ʻawaʻawa. Ke hoʻohālikelike ʻia me nā cherries, loaʻa nā cherries i ka nui o ka malic acid, nona ke kuleana no ko lākou ʻono ʻawaʻawa, ʻoiai he haʻahaʻa ke kō.

Cherry, antioxidants, ʻoi aku polyphenols ua waiwai i Hoʻomaikaʻi kēia mau mea kanu i ke olakino lolo a me ka puʻuwai a me ka hoʻohaʻahaʻa ʻana i ka mumū.

Wāwae 

Wāwaehe mau hua liʻiliʻi, poepoe i loaʻa i nā waihoʻoluʻu like ʻole a loaʻa ke ʻono mai ka ʻono a i ka ʻawaʻawa.

Loaʻa iā lākou nā ʻakika organik like ʻole, me ka citric a me ka malic acid, nona ke kuleana o ko lākou ʻono ʻawaʻawa.

Hōʻike ka noiʻi e hiki i kēia mau ʻakika organik ke pōmaikaʻi i ke olakino puʻuwai a loaʻa iā lākou nā waiwai antioxidant a me nā antimicrobial.

ʻO kekahi pōmaikaʻi o ka gooseberry he kumu maikaʻi loa ia o ka huaora C.

Cranberry

Maka maka cranberryHe ʻono koʻikoʻi kona ʻona ma muli o ka haʻahaʻa o ke kō a me ke kiʻekiʻe o ka nui o nā waikawa organik, me ka citric a me ka malic acid.

Ma waho aʻe o ka hāʻawi ʻana i kahi ʻono ʻawaʻawa, ua manaʻo ʻia ʻo ka hui pū ʻana o nā waikawa organik ke kumu e hiki ai i ka wai cranberry a me nā capsules ke kōkua i ka pale a mālama ʻana i nā maʻi maʻi urinary tract (UTIs).

Hāʻawi nā Cranberries i nā meaʻai nui e like me ka manganese, fiber, nā huaora C a me E. ʻO ia ka mea waiwai loa i loko o kahi pūhui mea kanu i hoʻopili ʻia me nā waiwai antioxidant, anti-inflammatory, anticancer, antifungal a me nā waiwai antibacterial. quercetin kekahi o na kumu.

Vinegar

ʻO ka vīnega ka wai i hana ʻia ma ka fermentation ʻana i kahi kumu waipika, e like me ka palaoa a hua paha, e hoʻololi i ke kō i ka waiʻona. No ke kōkua ʻana i kēia kaʻina hana, hoʻohui pinepine ʻia ka bacteria e wāwahi hou i ke kō.

ʻO kekahi o nā huahana o kēia kaʻina hana fermentation he acetic acid - ka mea hana nui i loko o ka vīneka a ʻo ke kumu nui ka ʻawaʻawa o ka vīneka.

Ma nā haʻawina holoholona a me kekahi mau hoʻāʻo kanaka liʻiliʻi, ua ʻike ʻia ka acetic acid e kōkua i ka hoʻemi ʻana i ke kaumaha, ka momona o ka momona, a me ka mālama ʻana i ka ʻai a mālama i nā pae koko koko i nā poʻe me ka maʻi diabetes type 2.

Nui nā ʻano o ka vīnega, ʻo kēlā me kēia me kona ʻono ponoʻī e pili ana i ke kumu o nā ʻakika i hoʻomoʻa ʻia. ʻO nā ʻano maʻamau, ʻo ia ka apple cider vinegar, grape cider vinegar, winika waina ʻulaʻula a me ka vinega balsamic.

Kimchi

KimchiHe kīʻaha ʻaoʻao Korea kuʻuna i hana ʻia me nā mea kanu fermented a me nā mea ʻala.

ʻO ka hui ʻana o nā mea kanu a me nā mea ʻala, ka mea maʻamau i hana ʻia me ke kāpeti, ʻohi mua ʻia me ka brine paʻakai. A laila hoʻohiolo hou ia i nā kō maoli i loko o nā mea kanu a hoʻopuka i ka waikawa lactic. ʻO Bacillus fermented by bacteria.

ʻO kēia ʻakika lactic e hāʻawi i ka kimchi i kona ʻala ʻawaʻawa kūikawā a me kona ʻono.

Hoʻohana ʻia ma ke ʻano he kīʻaha ʻaoʻao a i ʻole condiment, ʻo kimchi kahi kumu maikaʻi o nā probiotics. ʻO ka ʻai mau ʻana i ka kimchi e hāʻawi i nā pōmaikaʻi no ke olakino puʻuwai a me ka ʻōpū.

Sauerkraut 

Sauerkraut, Kāpena i ʻoki ʻia ʻO Bacillus Hana ʻia ia ma ka fermenting me ka bacteria a me ka hana ʻana i ka waikawa lactic. ʻO ia ka lactic acid e hāʻawi ai i ka sauerkraut i kona ʻono ʻawaʻawa kūʻokoʻa.

Ma muli o ka fermentation, he mea nui ka sauerkraut no ke olakino digestive. probiotics He waiwai ia i nā hua bacteria maikaʻi i ʻike ʻia he

He waiwai nō hoʻi ia i kekahi mau huaora a me nā minela koʻikoʻi e like me ka fiber, manganese, nā huaora C a me K.

Yogurt 

Yogurthe huahana waiu fermented kaulana i hana ʻia ma ka hoʻohui ʻana i nā hua bacteria ola i ka waiū. I ka wā e wāwahi ai ka bacteria i ke kō maoli i ka waiū, hāʻawi ia i ka yogurt i ka ʻono ʻawaʻawa a me ka ʻala.

Eia nō naʻe, hoʻohui ʻia nā mea ʻono a me nā mea ʻono i nā huahana he nui e hoʻemi i ka ʻawaʻawa.

Ma waho aʻe o ka lilo ʻana i kumu maikaʻi o nā probiotics, waiwai nui ka yogurt i ka protein, calcium a me ka phosphorus - nā mea nui a pau no ke olakino iwi.

Eia kekahi, ʻo ka ʻai ʻana i ka yogurt e kōkua mau i ka poʻe i ʻoi aku ke kaumaha e lilo i ke kaumaha. 

kefir

Hōʻike pinepine ʻia ma ke ʻano he yogurt hiki ke inu kefirHe mea inu fermented i hana ʻia ma ka hoʻohui ʻana i nā hua kefir i ka waiū bipi a kao paha.

No ka mea hiki ke loaʻa i nā kīʻaha kefir a hiki i ka 61 mau ʻano bacteria a me ka hū, he kumu ʻokoʻa a ʻoi aku ka ikaika o ka probiotic ma mua o ka yogurt.

E like me nā meaʻai fermented ʻē aʻe, he ʻono ʻono ka kefir, ʻo ka hapa nui ma muli o ka hana ʻana o ka lactic acid i ka wā fermentation.

Ma muli o ka hoʻololi ʻana o ka hapa nui o ka lactose i ka lactic acid i ka wā fermentation, hiki ke ʻae maikaʻi ʻia kefir e ka poʻe lactose intolerant, kahi kō i ka waiū.

Kombucha kī

Kombucha kīHe mea inu kī fermented kaulana i ka wā kahiko.

Hana ʻia ia ma ka hui ʻana i ke kī ʻeleʻele a i ʻole ka ʻōmaʻomaʻo me ke kō, ka hū, a me kekahi mau ʻano bacteria. A laila waiho ʻia ka hui ʻana e ferment no 1 pule a ʻoi aku paha.

He ʻono ʻawaʻawa ka hopena o ka inu, ma muli o ka hoʻokumu ʻana o ka acetic acid, loaʻa pū i ka vīnega.

ʻIke ʻia nā kī ʻeleʻele a me ka ʻōmaʻomaʻo he waiwai i nā antioxidants a hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me kekahi ʻano o ka maʻi kanesa.

Ma ka hopena;

ʻO ka ʻawaʻawa kekahi o nā ʻono kumu ʻelima a hāʻawi i nā meaʻai i ka ʻono ʻawaʻawa a me nā waikawa e like me ka citric a i ʻole ka lactic acid.

ʻO kekahi mau pono meaʻai ʻawaʻawa ka ai I waena o lākou he citrus, tamarind, rhubarb, gooseberry, yogurt a me kefir.