Nā hua ʻulaʻula kona mau waihoʻoluʻupolyphenol Lawe ia i nā mea kanu pono i kapa ʻia He kiʻekiʻe loa ia i nā anthocyanins, kahi hui polyphenol e hāʻawi iā lākou i ko lākou kala polū. Hāʻawi kēia mau pūhui ma mua o ke kala wale.
Hōʻike nā haʻawina e hiki i ka hānai ʻana i nā anthocyanins ke hoʻoikaika i ke olakino puʻuwai, hoʻemi i ka pilikia o ka momona, type 2 diabetes, kekahi mau maʻi maʻi a me nā maʻi ʻē aʻe.
ʻaneʻi “Aia kekahi hua uliuli?” me ka pane i ka ninau “inoa hua uliuli a me na pomaikai”...
He aha nā hua ʻulaʻula?
ʻO Blueberry
ʻO BlueberryHe ʻono a piha i nā meaʻai. He haʻahaʻa ka calorie akā loaʻa nā kiʻekiʻe o ka fiber, nā micronutrients pono e like me ka manganese, nā huaora C a me K.
He kiʻekiʻe kēia mau huaʻai ʻono i nā anthocyanins, nā antioxidants ikaika e kōkua i ka pale ʻana i nā cell mai ka pōʻino e nā molekala paʻa ʻole i kapa ʻia he radical manuahi.
Wahi a kahi noiʻi ma 10 mau kāne olakino, hiki i nā antioxidants i loaʻa ma kahi o 2 kīʻaha (300 grams) o ka blueberries hiki ke pale koke i ka DNA mai ka pōʻino radical manuahi.
Eia kekahi, hōʻike ka noiʻi ʻana i ka ʻai ʻana i ka meaʻai kiʻekiʻe i nā anthocyanins, i loaʻa i ka blueberries a me nā huaʻai a me nā mea kanu ʻē aʻe, hiki ke kōkua i ka pale ʻana i nā maʻi lolo a me nā maʻi maʻi e like me ka maʻi maʻi puʻuwai, type 2 diabetes, cancer a me Alzheimer's.
BlackBerry
He mea ʻono a momona ka ʻeleʻele, e hāʻawi ana i nā pono olakino like ʻole. hua uliuli uliuliʻo ia Aia i loko o 144 grams o nā blackberries ma kahi o 8 grams o ka fiber, a me 40% o ka Mana'o Waiwai o kēlā me kēia lā (DV) no ka manganese a me 34% o ka DV no ka huaora C. Hāʻawi ka nui lawelawe like i ka 24% o ka DV no ka huaora K.
ka huaora K He mea koʻikoʻi ia no ka hoʻopaʻa koko a he kuleana koʻikoʻi i ke olakino iwi.
ʻOiai ke nānā ʻia nei ka pilina ma waena o ka huaora K a me ke olakino iwi, manaʻo ka poʻe ʻepekema ʻo ka nele o ka huaora K hiki ke kōkua i ka osteoporosis, kahi kūlana e nāwaliwali ai nā iwi a palupalu.
ʻOi aku ka kiʻekiʻe o nā lau ʻōmaʻomaʻo i ka vitamina K, aʻo nā hua liʻiliʻi, e like me nā ʻeleʻele, blueberries, a me nā prunes, loaʻa nā mea he nui e kōkua i ko lākou pono i kēlā me kēia lā.
Hoʻopiha ʻia nā ʻeleʻele i ka fiber, manganese a me ka huaora C. ʻO ia kekahi o nā hua liʻiliʻi i kiʻekiʻe i ka vitamina K, kahi mea nui i ka hoʻopaʻa koko a me ke olakino iwi.
Berry-berry
Berry-berryʻo ia kekahi o nā lāʻau lapaʻau kaulana loa ma ka honua. Hoʻoikaika kēia hua ʻulaʻula-ʻulaʻula i ka pale ʻana i ke anu a me ka maʻi maʻi. Kōkua ia i ka hoʻōla wikiwiki ʻana o nā kānaka mai kēia mau maʻi.
Hōʻike nā noiʻi hiki i nā mea kanu pono i loko o ka elderberry ke hoʻoikaika i nā cell immune olakino e kōkua i ke kaua ʻana i nā maʻi maʻi anu a me ka maʻi maʻi flu.
Hōʻike ʻia nā haʻawina hoʻāʻo ʻana e hiki i nā elderberry i hoʻopaʻa ʻia ke hakakā i ka maʻi maʻi flu a pale iā ia mai ka hoʻopili ʻana i nā sela, akā ke noiʻi ʻia nei kēia.
Ma kahi hoʻopaʻa haʻawina 5 lā, ʻo ka lawe ʻana i 4 punetēpō (60 ml) o ka elderberry syrup i hoʻopaʻa ʻia i kēlā me kēia lā i kōkua i ka poʻe me ka maʻi maʻi e hoʻōla i ka awelika o 4 mau lā ʻoi aku ka wikiwiki ma mua o ka poʻe i lawe ʻole i ka mea hoʻohui.
He kiʻekiʻe ka hua Elderberry i nā huaora C a me B6, ʻelua mau meaʻai i ʻike ʻia e kākoʻo i ka ʻōnaehana pale olakino. Hoʻokahi wale nō kīʻaha (1 grams) o ka elderberry e hāʻawi i 145% a me 6% o ka DV no nā huaora C a me B58, kēlā me kēia.
E hoʻomanaʻo, ʻoi aku ka maikaʻi o ka kuke ʻana i kēia mau hua. Hiki i ka elderberry maka ke hōʻeha i ka ʻōpū, ʻoi loa ke ʻai ʻole ʻia.
ʻO Elderberry kahi huaʻai poni-uliuli i hoʻohana nui ʻia ma ke ʻano he lāʻau kūlohelohe no nā hōʻailona anu a me ka maʻi maʻi.
ʻO ka hua waina ʻeleʻele (Concord Grape)
ʻO ka hua waina concord he hua olakino, poni-uliuli hiki ke ʻai hou a hoʻohana ʻia paha e hana i ka waina, ka wai, a me ka jam.
Loaʻa i nā pūhui mea kanu pono e hana ma ke ʻano he antioxidants. ʻOi aku ka kiʻekiʻe o ka hua waina Concord ma mua o nā hua waina poni, ʻōmaʻomaʻo a ʻulaʻula paha.
No ka laʻana, i loko o kahi noiʻi 1,5-pule kahi i inu ai nā kānaka i 360 kīʻaha (9 ml) o ka wai waina concord i kēlā me kēia lā, ua hoʻonui ʻia nā helu cell immune pono a me nā pae antioxidant koko i hoʻohālikelike ʻia me ka hui placebo.
Eia kekahi, ua hōʻike ʻia kekahi mau haʻawina liʻiliʻi e hiki ke hoʻomaikaʻi i ka hoʻomanaʻo ʻana, ke ʻano, a me ke olakino o ka lolo i ka inu ʻana i ka wai waina concord.
Hiki ke hoʻoikaika ʻia ka concord berry ʻulaʻula-ʻulaʻula i ka pale ʻana, ke ʻano, a me ke olakino lolo, akā pono nā haʻawina hou e hōʻoia i kēia.
ʻAiʻeleʻele
ʻO Black Currant ka hua me kahi hue bluish-purple. Hoʻohana hou ʻia, maloʻo a i ʻole i loko o nā jams a me nā wai.
ʻO ka currant ʻeleʻele kahi antioxidant kaulana a ikaika.Huaʻaila Ckiʻekiʻe loa. ʻO kahi kīʻaha hoʻokahi (112 grams) o ka blackcurrant hou e hāʻawi i ʻoi aku ma mua o ka pālua o ka DV no kēia huaora.
Ma ke ʻano he antioxidant, pale ka huaora C i ka pōʻino o ke kelepona a me nā maʻi maʻi, ʻo kekahi o ia ka maʻi puʻuwai.
Eia kekahi, he kuleana koʻikoʻi ka huaora C i ka ho'ōla ʻana i ka ʻeha, ka ʻōnaehana pale, a me ka mālama ʻana i ka ʻili, nā iwi, a me nā niho.
ʻO Damson Plum
Hoʻohana ʻia ʻo Damson plum e hana i ka jam a ʻai ʻia i maloʻo. ʻO Prunes kahi koho kaulana no nā pilikia digestive e like me ka constipation.
Kiʻekiʻe i ka fiber, 1/2 kīʻaha (82 grams) loaʻa 6 grams o ka fiber. Loaʻa i nā plums kekahi mau mea kanu e hoʻoikaika i ka neʻe ʻana o ka ʻōpū a me kahi ʻano waiʻona kō i kapa ʻia he sorbitol.
ʻOmato ʻulaʻula
Nui nā ʻōmato polū i nā anthocyanins. Hāʻawi kona kiʻekiʻe anthocyanin i kahi hue poni-uliuli. He pūhui antioxidant ikaika nō hoʻi ia.lycopene hāʻawi.
Hōʻike kekahi mau haʻawina i ka ʻai ʻana i nā meaʻai waiwai nui i ka anthocyanin hiki ke hōʻemi i ka mumū, pale i ka maʻi puʻuwai, a hoʻomaikaʻi i ke olakino o ka maka a me ka lolo.
Hoʻopili nā haʻawina nānā i nā meaʻai waiwai lycopene me ka hōʻemi ʻia o ka maʻi puʻuwai, ka hahau, a me ka maʻi prostate.
Hāʻawi nā ʻōmato ʻulaʻula i nā pūhui waiwai i nā anthocyanins aʻo ka mālama ʻana i ka nui o nā mea kanu pono ʻē aʻe e pili ana i ka hōʻemi ʻia o ka maʻi puʻuwai, ka hahau ʻana, a me ka maʻi prostate.
He aha nā pōmaikaʻi o nā meaʻai ʻulaʻula?
meaʻai uliuli He waiwai ia i nā anthocyanins a me resveratrol. ʻO kēia nā phytochemicals hoʻoikaika kino i hoʻopiha ʻia me nā antioxidants. He mea nui nā Antioxidants no ka pale ʻana o ko mākou kino.
ʻO ka puaʻa polū i loko o nā blueberries a me nā meaʻai polū ʻē aʻe mai nā anthocyanins, he antioxidant i loaʻa nā polyphenols kūlohelohe.
ʻO ka ʻeleʻele o ka hua a i ʻole ka mea kanu, ʻoi aku ka nui o ka puaʻa. No ka laʻana, loaʻa i nā blueberries he 15 mau anthocyanins like ʻole.
Hana nā Anthocyanins ma ka hāʻawi ʻana i nā radical manuahi i kahi electron, e hiki ai iā lākou ke lilo i mau molekala maikaʻi ʻole ma mua o ka hiki ke hōʻeha i ke kino.
ʻO nā radical manuahi ke kumu o ke kino ma lalo o ke koʻikoʻi oxidative mau no ka mea ke ʻimi mau nei lākou i nā electron manuahi e hoʻopaʻa ʻia, a inā ʻaʻole hiki iā lākou ke ʻike i kā lākou pāʻani, e hōʻino lākou i nā ʻōnaehana o ke kino. No laila, hoʻemi pololei nā anthocyanins i ka mumū i loko o ke kino.
meaʻai uliuliʻO Resveratrol, ka mea i loaʻa i loko o ke kedera, hiki ke pepehi i nā maʻi kanesa. ʻO Resveratrol kahi antioxidant me nā waiwai anti-kahiko a me ka pale ʻana i nā maʻi.
He mea maikaʻi nō hoʻi ia no ke olakino o ka naʻau no ka mea he kōkua ia i ka hoʻēmi ʻana i ke kino a me ka cholesterol maikaʻi ʻole. Ua hoʻoholo kekahi mau haʻawina e kōkua pū kēia antioxidant i ka pale ʻana iā Alzheimer.
ʻO nā pono ʻē aʻe o ka meaʻai uliuli He like penei:
- Hāʻawi i ke olakino holoʻokoʻa a pale i nā radical manuahi e hoʻoulu ai i ka maʻi.
- Kākoʻo i ke ola kino.
- Kākoʻo i ke olakino lolo.
- Hoʻonui i nā pae cholesterol maikaʻi (HLD).
– Hoʻohaʻahaʻa i ke koko.
- Mālama i kekahi mau ʻano maʻi kanesa.
- Mālama i ka maʻi diabetes.
- Kāohi i ke anu a me ka flu.
Ma ka hopena;
Ma waho aʻe o ka ʻono hua uliuli hāʻawi i nā ʻano pono olakino he nui. ʻO lākou nā kumu waiwai nui o nā antioxidants ikaika, me ka huaora C a me nā mea kanu pono i kapa ʻia he anthocyanins.
Ma muli o ko lākou ʻano antioxidant kiʻekiʻe, hoʻemi kēia mau hua i ka mumū a mālama iā lākou mai nā kūlana maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2.
