ʻO Anthocyanins kekahi ʻano e hāʻawi i nā meaʻai i ko lākou kala poni, uliuli, a ʻulaʻula paha.polyphenol he mea hui. Loaʻa iā lākou i nā kiʻekiʻe kiʻekiʻe i nā huaʻai, nā mea kanu, a me nā kīʻaha ma kēia papa inoa.
Hana lākou ma ke ʻano he antioxidants ikaika i ke kino, e pale ana i nā cell mai ka pōʻino a me ka hōʻemi ʻana i ka mumū, hiki ke loaʻa i nā hopena olakino maikaʻi ʻole.
Loaʻa i nā blackberries nā antioxidants polyphenol ikaika ʻē aʻe,Huaʻaila CLoaʻa iā ia nā fiber a me nā micronutrients e like me ka folate, magnesium, potassium a me ka manganese.
ʻulaʻula poni
ʻO ka puaʻa poni kahi mea kanu ʻoluʻolu loa. ʻAʻole like me nā ʻano keʻokeʻo keʻokeʻo, loaʻa nā anthocyanins i ka cauliflower poni, mahalo i kahi mutation genetic e hāʻawi iā lākou i kahi hue poni ikaika.
ʻAʻole hoʻohui wale ka pua ʻulaʻula poni i ka waihoʻoluʻu i kekahi kīʻaha, akā hāʻawi pū kekahi i nā pono anti-inflammatory a pale aku i kekahi mau maʻi maʻi maʻi, me ka maʻi maʻi colorectal.
laiki eleele
laiki eleele ( Oryza sativa L. indica ) he ʻano laiki kū hoʻokahi e lilo i poni ʻeleʻele ke moʻa. ʻAʻole like me nā ʻano laiki ʻē aʻe, he kumu maikaʻi loa ia o nā anthocyanins pale i ka maʻi kanesa.
Ua hōʻike ʻia nā anthocyanins laiki ʻeleʻele e kāohi i ka ulu ʻana o ka maʻi maʻi a hoʻoulu i ka make ʻana o ka maʻi maʻi maʻi in vitro a me nā haʻawina holoholona.
ʻuala poni
ʻualaHe meaʻai nui loa ia e hāʻawi ana i nā huaora a me nā minela he nui, me ka huaora C, provitamin A, potassium, a me nā huaora B.
Ma waho aʻe o kēia mau meaʻai, hāʻawi ka ʻuala poni i nā antioxidants anthocyanin. Ua hōʻike ʻia nā haʻawina ʻo ka ʻuala a me nā holoholona e loaʻa i ka ʻuala poni nā waiwai anti-inflammatory a pale aku i kekahi mau ʻano maʻi maʻi ʻaʻai, me ka maʻi maʻi ʻaʻai.
eggplant
eggplant Loaʻa ia i nā waihoʻoluʻu like ʻole, akā ʻo ka mea i ʻike nui ʻia ʻo ka poni. ʻOiai ʻaʻole like me nā meaʻai e like me nā meaʻai ʻē aʻe ma kēia papa inoa, he kiʻekiʻe ka eggplant i nā antioxidants a me ka manganese, he mineral pono no ke olakino iwi a me ka metabolism.
ʻO ka ʻili o ka eggplant poni ʻoi aku ka paʻakikī ma ke ʻano o ka anthocyanin nasunin, ka mea i ʻike ʻia he anti-inflammatory a me ka puʻuwai pale i nā haʻawina holoholona a me ka hoʻāʻo.
kāloti poni
kāloti poniHe mea kanu momona ia i loaʻa i nā ʻano antioxidants polyphenol like ʻole, me nā anthocyanins, cinnamic acid, a me ka chlorogenic acid. Loaʻa i nā kāloti poni nā antioxidants polyphenol ma mua o nā ʻano kāloti ʻē aʻe.
hua kuko
Passiflora edulis,hua kuko ulu ma luna o ke kumu waina. He melemele a poni paha ka ʻiʻo o ka ʻiʻo palupalu.
Loaʻa i nā huaʻai makemake kahi antioxidant polyphenol kūikawā i kapa ʻia ʻo piceatannol, i hōʻike ʻia he mea maikaʻi loa ia no ke olakino ʻili.
ʻulaʻula mangosteen
hua mangosteenHe ʻeleʻele ʻeleʻele ʻeleʻele ko waho. Loaʻa i kēia huaʻai ka folate a me ka fiber, kahi huaʻa B pono no nā kaʻina hana koʻikoʻi i loko o ko mākou kino, me ka hana ʻana o DNA a me nā ʻulaʻula.
Aia kēia huaʻokoʻa i kahi antioxidant i kapa ʻia ʻo xanphone, i hōʻike ʻia i kekahi mau haʻawina e hāʻawi i nā waiwai anti-inflammatory, neuroprotective a me anticancer.
asparagus poni
ʻOiaiasparagusʻOiai ʻike nui ʻia ka waihoʻoluʻu ʻōmaʻomaʻo o kēia mea kanu, aia kekahi mau kala keʻokeʻo a me ka poni o kēia mea kanu.
Hoʻohui ka asparagus ʻulaʻula i ka hoʻopiʻi ʻike a me nā pōmaikaʻi meaʻai i nā meaʻai, e hāʻawi ana i nā huaora waiwai, nā minela a me nā mea kanu ikaika. He kumu maikaʻi loa ia o nā anthocyanins.
ʻO ka asparagus ʻulaʻula ke ʻano o ka asparagus me ka kiʻekiʻe kiʻekiʻe o ka rutin, kahi puaʻa mea kanu polyphenol me ka mana cardioprotective a me nā waiwai anticancer.
kāpeti poni
He meaʻai nui nā ʻano ʻano kāpeti a pau. Me keia,kāpeti poni Aia nā anthocyanins, kahi e hoʻonui ai i nā pono o kēia mea kanu.
Loaʻa i ka kāpeti poni ka fiber, provitamin A a me ka huaora C. Mahalo i ka pae kiʻekiʻe o nā mea kanu potent i loaʻa i loko o kāna mau lau, hāʻawi ia i kahi hopena anti-inflammatory ikaika.
Acai hua
Acai huahe hua poni ʻeleʻele i loaʻa nā anthocyanins. Loaʻa kēia hua poni ʻono i ke olakino ma nā ʻano he nui. Hiki iā ia ke hoʻonui i ka maʻi antioxidant koko a kōkua i ka hoʻohaʻahaʻa i ka cholesterol kiʻekiʻe, ke kiʻekiʻe o ke kō koko a me ka mumū.
hua deragona
ulaʻulahua deragona, he ʻiʻo ʻālohilohi, ʻulaʻula-ʻulaʻula i hoʻonani ʻia me nā hua liʻiliʻi, ʻeleʻele, hiki ke ʻai ʻia. He ʻano kiwi kēia hua pāpū a ʻoluʻolu ke ʻono.
He haʻahaʻa ka hua dragon i nā calorie a paʻa i ka fiber, ka huaora C a me ka magnesium. Loaʻa i ka hua deragona ʻulaʻula ka nui o nā antioxidants pale.
Ua hōʻike ʻia ka noiʻi ʻo Tube e hiki ke hoʻopau i ka ulu ʻana o kekahi mau maʻi maʻi maʻi kanaka, me ka maʻi maʻi umauma, a e make ai ka maʻi kanesa.
Ka bale poni
balehe huapalaoa i loaʻa i nā ʻano kala like ʻole, me ka ʻeleʻele, ka uliuli, ka melemele, a me ka poni.
ʻO nā ʻano bale a pau he kiʻekiʻe i ka fiber a me nā minela e like me ka manganese, ka hao, ka magnesium a me ka selenium. Me kēia mau meaʻai, hoʻopiha ʻia ka bale poni me nā anthocyanins, e lilo ia i mea koho maikaʻi loa no kahi mea momona momona.
He kiʻekiʻe ʻo Barley i ka beta-glucan, kahi ʻano fiber i pili i kekahi mau pono olakino. Hōʻike nā noiʻi hiki i ka beta-glucan ke hoʻoikaika i ke olakino digestive, hōʻemi i nā kumu pilikia o ka maʻi puʻuwai, a hoʻomaikaʻi i ka pane ʻana i ka pale.
Eia kekahi, ʻo ka poʻe e ʻai ana i nā meaʻai momona i nā kīʻaha holoʻokoʻa e like me ka bale poni he haʻahaʻa ka nui o nā maʻi e like me ka maʻi diabetes type 2, ka maʻi puʻuwai a me kekahi mau maʻi maʻi.
He aha nā pono o nā meaʻai poni?
He ʻoiaʻiʻo i hōʻoia ʻia e ka ʻepekema, ʻoi aku ka ʻeleʻele o ka meaʻai, ʻoi aku ka kiʻekiʻe o ka pae antioxidant. Loaʻa i nā antioxidants ka hiki ke hoʻokaʻawale i nā radical manuahi a hoʻolilo iā ʻoe i ʻōpio.
No laila, ʻo nā meaʻai ʻeleʻele me nā puaʻa ʻulaʻula, e like me ke aniani poni, ke kāpeti poni, nā fiku ʻeleʻele, nā prunes, a me nā ʻeleʻele, he mana hoʻōla kupaianaha.
ʻO ka puaʻa poni i loko o kēia mau huaʻai a me nā lau ʻai he flavonoids, me ka resveratrol, hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko. ResveratrolKōkua ia i ka hoʻomaha ʻana i nā paia arterial, hoʻemi i ke kaomi i loko o ke aʻa a hāʻawi i ka ʻoi aku ka maikaʻi. meaʻai poniloaʻa nā polyphenols like ʻole e hiki ke hōʻemi i ka pane ʻeha i loko o ke kino.
ʻO nā meaʻai ʻulaʻula ʻulaʻula e pale i ka maʻi kanesa
ʻO Resveratrol, i loaʻa i loko o nā hua waina poni, blueberries, cranberries, a me ka wai waina, ua hiki ke pale i ka laha ʻana o ka maʻi maʻi colorectal i nā haʻawina holoholona.
Hōʻike nā haʻawina hoʻohiki ʻē aʻe e hiki i ka resveratrol ke make i ka maʻi maʻi maʻi maʻi i nā hihia o ka prostate, ka umauma, ka ʻili, ka ate, ka māmā a me ke koko.
ʻO nā meaʻai ʻulaʻula ʻulaʻula e hakakā i ka maʻi ʻeha
Ma kahi noiʻi i ka makahiki 2011, ʻike ʻia nā anthocyanins i nā ʻeleʻele i hōʻemi i ka hoʻokumu ʻana o ka ʻōpū o nā ʻiole.
Ua ʻike nā mea noiʻi ʻo nā antioxidants i loko o nā blackberry e pale i ka oxidation a aia maoli i loko o ke kino. glutathione Manaʻo ʻo ia e hoʻonui i ka hana o nā antioxidants koʻikoʻi e like me
He maikaʻi nā meaʻai poni no ke ake
loaʻa nā anthocyanins, e like me ka blueberries meaʻai ponie hoemi ana i ka poino o ke ake ma ka inu nui ana i ka waiona.
He maikaʻi nā meaʻai poni no ka puʻuwai
Hiki i nā currants ʻeleʻele ke hoʻohaʻahaʻa i ka cholesterol "ʻino" LDL a hiki i ka 13 pakeneka ʻoiai e hoʻonui ana i ka "maikaʻi" HDL cholesterol. ʻO ka hoʻohaʻahaʻa ʻana i ka cholesterol e hoʻemi i ka pilikia o ka maʻi puʻuwai. Loaʻa i nā currant ʻeleʻele a me nā blueberries ka nui o nā anthocyanins.
ʻO nā meaʻai poni e pale i nā maʻi ʻeha
ʻO nā meaʻai e like me ka puaʻa poni, kāloti poni, a me ke kāpeti poni he anthocyanin, ka puaʻa mea kanu hoʻokahi e pili ana i ka mana o ka maʻi mimi o ka cranberry.
Hōʻike nā haʻawina hoʻokolohua e hakakā ana nā pūhui anthocyanin iā H. pylori, ka maʻi maʻi e hoʻoikaika i ka ʻōpū o ka ʻōpū a me nā maʻi urinary tract.
Ma ka hopena;
ʻO nā hua poni a me nā mea kanu poni Hāʻawi ia i nā pono olakino he nui a hoʻohui i ke kala i nā meaʻai. Hāʻawi kēia mau mea i ka antioxidant anthocyanin. He nui nā pono o kēia antioxidant.
