E like me ka hoʻomanaʻo ʻana o ka watermelon i ke kauwela, ʻo ka ʻalani ka hua e hoʻomanaʻo ai i ka hoʻoilo. Lawe ʻo ia i ka lā i ko mākou home i ka hoʻoilo me kona kala. ʻO kaʻalani, ka mea e hoʻomālamalama i ko mākou mau maka me kona helehelena, hana i kaʻahaʻaina i loko o ko mākou kino me kona mau pono. Ma waena o nā pono o ka ʻalani, ʻo ia kekahi o nā huaʻai i hoʻopau ʻia, ʻo ia ka hoʻoikaika ʻana i ka ʻōnaehana pale no ka mea ʻo ia ka hale kūʻai huaʻai C i ʻike nui ʻia. Ua mea a pau? ʻAʻole loa. Nui nā pono ʻē aʻe o ka ʻalani ʻaʻole mākou i ʻike. E uhi mākou iā lākou a pau ma kēia ʻatikala.
He aha nā pōmaikaʻi o ka ʻalani?
Kapa ʻia ʻepekema ʻo Citrus sinensis, no ka ʻohana citrus ka ʻalani. ʻOiai ʻaʻole ʻike ʻia kāna kaʻina hana mōʻaukala, ua manaʻo ʻia ua mahi ʻia i mau tausani makahiki i hala ma Asia Hikina. I kēia lā, ulu ia ma nā wahi wela loa o ka honua.
ʻAlani, nā huaora a me nā minela,beta-caroteneHoʻopili ʻia ia me ka potassium, magnesium a me ka fiber. ʻO kāna mau waiwai alkaline a me ka detoxifying e mālama i ke kino. He waiwai ia i ka vitamina C, he antioxidant mana.
ʻO nā kumulāʻau ʻalani ka lāʻau huaʻai nui loa i kanu ʻia ma ka honua. Aia ma luna o 170 mau phytochemical like ʻole a ʻoi aku ma mua o 60 flavonoids i hoʻokahi ʻalani. ʻO ka nui o kēia mau mea he anti-inflammatory a me nā hopena antioxidant ikaika.
Waiwai Nutritional o ka Alani
Loaʻa i ka 100 grams o ka ʻalani he 47 calories. Eia kekahi, ʻo ka waiwai waiwai o 100 grams o ka ʻalani penei;
Kalori: 47
Wai: 87%
Pūmua: 0.9 gram
Kāpena: 11.8 grams
ʻO ke kō: 9.4 grams
ʻO ka fiber: 2,4 grams
Ka momona: 0,1 grams
ʻO ka ʻalani ʻalani
ʻO ka hapa nui o nā kaʻa a me ka wai, he haʻahaʻa loa ka protein a me ka momona o ka ʻalani. e like me ka glucose, fructose, a me ka sucrosenā kō maʻalahi, ʻO ia nā ʻano mea nui o nā ʻakika i loko o kēia hua. ʻOiai kona ʻano kōpaʻa, he haʻahaʻa glycemic index (GI) o 31-51. Ua wehewehe ʻia kona haʻahaʻa glycemic index e kona kiʻekiʻe polyphenol a me ka fiber content, nāna e hoʻoponopono i ka piʻi ʻana o ke kō koko.
ʻO ka maʻiʻo fiber o ka ʻalani
He kumu nui o ka fiberʻO nā alani (184 grams) e hālāwai me 18% o nā pono fiber i kēlā me kēia lā. ʻO nā fiber nui i loaʻa i kēia huapectincellulose, hemicellulose a me ka lignin. Hoʻoikaika ka fiber i ke olakino digestive, kōkua i ka hoʻemi kaumaha a hoʻohaʻahaʻa i ka cholesterol.
Nā huaora a me nā minela i loko o nā ʻalani
nā huaora i ka ʻalani Huaʻaila C a me ka huaora B1. Aia pū kekahi me nā minerale e like me ka folate a me ka potassium.
Huaola C: ʻO kahi kumu maikaʻi loa o ka huaora C, ʻo 1 ka ʻalani nui e hāʻawi aku ma mua o 100% o ka pono o kēlā me kēia lā no ka huaora C.
Tiamin: Loaʻa ka Thiamine, he huaʻai B1, i nā ʻano meaʻai like ʻole.
Folate: ʻO ka Vitamin B9 a i ʻoleʻakika folic ʻIke ʻia hoʻi ʻo ka folate, he nui nā hana koʻikoʻi a loaʻa i loko o nā meaʻai mea kanu.
Pāuma: ʻO kēia hua citrus kahi kumu maikaʻi o ka potassium.potasiumaMa ka hoʻohaʻahaʻa ʻana i ke koko, hoʻemi ia i ka pilikia o ka maʻi puʻuwai.
Nui nā ʻalani i nā mea kanu bioactive me nā pono olakino he nui. ʻO nā papa nui ʻelua o nā pūhui mea kanu antioxidant i kēia hua he carotenoids a me nā pūhui phenolic.
Hesperidin: ʻO ia kekahi o nā antioxidants nui. ʻO ka hui hesperidin, he citrus flavonoids, he mau pōmaikaʻi nui.
Anthocyanins: ʻO nā Anthocyanins, nā flavonoids antioxidant, hāʻawi i ka ʻalani koko i kona ʻulaʻula.
Carotenoids: a paucitrusHe kiʻekiʻe i nā antioxidants carotenoid, nona ke kuleana no ko lākou kala momona.
Beta cryptoxanthin: ʻO ia kekahi o nā antioxidants carotenoid nui loa i kēia hua. Hoʻololi ke kino iā ia i vitamina A.
Lycopene: He antioxidant i loaʻa i ka nui o nā ʻalani ʻulaʻula (Cara cara). lycopene Loaʻa ʻia i loko o nā ʻōmato a me nā hua waina. Loaʻa iā ia nā pono olakino like ʻole.
ʻAka Citric: Hāʻawi ka ʻalani a me nā hua citrus ʻē aʻe i ko lākou ʻono ʻawaʻawa.ʻakika citric ma ke ano o ke kiekie. Hōʻike nā noiʻi hiki i ka waikawa citric ke kōkua i ka pale ʻana i ka hoʻokumu ʻana i nā pōhaku ʻāʻī.
Nā pono o ka ʻAlani
Nui i nā antioxidants
ʻO nā hua Citrus e like me nā ʻalani piha i nā antioxidants hoʻoikaika kino. ʻO nā antioxidants nā pūhui e hakakā ana i nā radical manuahi e pale aku i ke kaumaha oxidative a pale aku i nā maʻi maʻi. Kōkua nā antioxidants e pale i ka ulu ʻana o nā kūlana e like me ka maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi diabetes. He kiʻekiʻe loa ka ʻalani i nā bioflavonoids e like me ka hesperidin a me ka hesperetin, e kōkua i ka hoʻopau ʻana i nā radical manuahi, hoʻemi i ka mumū a hoʻemi i ka pōʻino oxidative i nā cell.
He waiwai i ka fiber
Loaʻa nā pōmaikaʻi o ka ʻalani mai ka hāʻawi ʻana i kahi ʻano fiber nui. ʻO ka ʻai ʻana i nā meaʻai fibrous e hoʻonui i ka māʻona, hoʻohui i ka nui i ka ʻōpala a hāʻawi i ka neʻe. Hoʻohana pū ka fiber ma ke ʻano he wahie e puhi ai i nā hua bacteria maikaʻi i loko o ka ʻōpū.prebiotic nā hana. He mea koʻikoʻi ka gut microbiome i nā ʻano he nui o ke olakino a pili i ka ulu ʻana o nā ʻano maʻi like ʻole. Kōkua pū ka fiber i ka pale ʻana i ka pōloli. ʻO ka hiki ke mālama i ka piha kekahi o nā pono nui o ka ʻalani no ka pohō kaumaha.
Pono no ke ola kino
ʻO nā flavonoids - ʻoi aku ka hesperidin - i loaʻa i loko o kēia hua citrus he hopena pale i ka maʻi puʻuwai. ʻo kahi laʻana; ʻO ka inu ʻana i ka wai ʻalani he hopena ʻemi koko. Hoʻohaʻahaʻa ia i ke koko. ʻO ka fiber i loko o nā ʻalani hoʻi e hoʻohaʻahaʻa i nā pae cholesterol koko. Hoʻohui pū ʻia kēia mau meaʻo ka hoʻohana ʻana e hoʻemi i ka pilikia o ka maʻi puʻuwai.
Kāohi i ka pōhaku ʻāʻī
ʻO kēia hua he kumu ia o ka waikawa citric a me ka citrate, i manaʻo ʻia e kōkua i ka pale ʻana i ka hoʻokumu ʻana i nā pōhaku kīkī. Hāʻawi pinepine ʻia ka potassium citrate i nā poʻe maʻi me nā pōhaku kīkī. ʻO nā citrates i nā ʻalani he mau hopena like.
Kāohi i ka anemia
alaniʻOiai ʻaʻole ia he kumu hao maikaʻi, pale ia i ka anemia. No ka mea, he kumu maikaʻi loa ia o nā waikawa organik e like me ka huaora C (ʻakika ascorbic) a me ka waikawa citric. Hoʻokuʻu ʻia ka huaora C a me ka waikawa citric mai ka ʻōnaehana digestive o ke kino.hao haohoonui ia. Ke ʻai ʻia me nā meaʻai waiwai hao, kōkua ia i ka pale ʻana i ka anemia.
hakakā i ka maʻi kanesa
ʻO kekahi o nā pōmaikaʻi o ka ʻalani ʻo ia ka hiki ke hakakā i ka maʻi kanesa. Mahalo i kāna ʻano antioxidant kiʻekiʻe, ʻo ka ʻai ʻana i nā ʻalani i kēlā me kēia lā e pale aku i ka maʻi kanesa a pale i ka ulu ʻana o ka maʻi kanesa. Aia nā hua citrus i waena o nā meaʻai nui e pale aku i ka maʻi kanesa. ʻO ka ʻai ʻana i nā hua citrus e hōʻemi i ka pilikia o nā ʻano maʻi maʻi e like me ka esophageal, pancreatic, ʻōpū a me ka maʻi prostate.
Hiki i ka lolo ke hana pono
ʻO nā flavonoids i loko o nā ʻalani e kōkua i ka pale ʻana i ka hana cognitive a pale i nā maʻi neurodegenerative e like me ka dementia a i ʻole Alzheimer's.
Hoʻoponopono i ke koko
Loaʻa ka ʻalani i ka potassium, e kōkua i ka hoʻoponopono ʻana i ke koko. He hopena koʻikoʻi ka wai ʻalani i ke koko a me nā maʻi ʻē aʻe e pili ana.
Hoʻohaʻahaʻa i ka cholesterol
ʻO ka hoʻohana lōʻihi ʻana i ka wai ʻalani e hoʻohaʻahaʻa i ka pae cholesterol i nā kāne a me nā wahine. ʻO ka wai hoʻi e hoʻohaʻahaʻa i nā pae cholesterol a me nā pae cholesterol maikaʻi ʻole. Nui nā ʻalani i ka fiber (pectin). He hopena maikaʻi kēia hiʻohiʻona i ka cholesterol. Hoʻopaʻa pū ka fiber i ka ʻōnaehana digestive mai ka lawe ʻana i ka cholesterol.
He hua ia e ʻai ai ka poʻe maʻi diabetic.
ʻO ka pulp o ka hua he kumu nui o ka fiber. Kōkua ka fiber i ka hoʻolohi ʻana i ke kō a hoʻomaikaʻi i ke kiʻekiʻe o ke kō koko. No laila, hiki i ka maʻi maʻi ke ʻai pono iā ia.
Hoʻoikaika i ka palekana
Nui nā ʻalani i ka huaora C. Ma kēiaʻano, hoʻoikaika ia i ka palekana. Loaʻa i ka ʻalani kekahi mau meaʻai hoʻoikaika kino e like me ka folate a me ke keleawe.
Hoʻomaikaʻi i ke olakino maka
ʻO ka hoʻomaikaʻi ʻana i ke olakino maka kekahi o nā pono o ka ʻalani. ʻO ka ʻai ʻana i ka ʻalani e pōmaikaʻi nā maka i nā flavonoids i loko. Ua hoʻoholo nā haʻawina ʻo ka poʻe komo e ʻai ana i ka ʻalani he emi ka pilikia o ka macular degeneration pili makahiki.
Kākoʻo i ka mālama ʻana i ka polycystic ovary syndrome
No ka hakakā ʻana i ka PCOS, pono e ʻai i nā meaʻai me ka haʻahaʻa glycemic index. He haʻahaʻa ka glycemic index ka ʻalani. No laila, he hua ia e ʻai ai ka poʻe maʻi PCOS. Hoʻomaikaʻi pū ka ʻalani i ke kū ʻana o ka insulin, i manaʻo ʻia ʻo ia ke kumu o PCOS.
Wehe i nā wrinkles. Hoʻopaneʻe ia i ka ʻelemakule o ka ʻili.
Hānai ia i ka ʻili.
Kāohi ia i ka ʻekene.
Hoʻoikaika ia i ka hana ʻana o ka collagen i ka ʻili.
Hoʻomaʻamaʻa ia i ka ʻili.
Pono o ka Alani no ka lauoho
Kōkua ia i ka hakakā ʻana i ka dandruff.
Kākoʻo ia i ka ulu ʻana o ka lauoho.
Kōkua ia i ka lauoho e ʻālohilohi a me ka nui.
Nā Pōmaikaʻi o ka ʻAlani i ka wā hāpai
Nui nā ʻalani i ka huaora C, ka hao, ka zinc a me ka waikawa folic. ʻO ka ʻai ʻana i ka ʻalani i ka 3rd trimester o ka hāpai ʻana e hoʻomaikaʻi i ka hana immune, hoʻoikaika i ka ulu ʻana o ka lolo. Manaʻo nui ʻia ka ʻai ʻana i ka ʻalani i ka makahiki mua o ka hāpai ʻana no ka mea he kōkua ia i ka ulu ʻana o ka lolo o ka pēpē i hānau ʻole ʻia. Hiki iā mākou ke papa inoa i nā pono o ka ʻalani i ka wā hāpai.
Nui ka ʻalani i ka huaora C, kahi e hoʻoikaika ai i ka pale ʻana o ka makuahine a me ka pēpē.
ʻO ka ʻai ʻana i ka ʻalani i ka wā hāpai e hōʻemi ana i ka pilikia o ka maʻi allergies.
Kākoʻo ia i ka ulu ʻana o ka cartilage, ka ʻiʻo, nā kīʻaha koko a me nā iwi i nā pēpē.
ʻO ka folate maʻiʻo o ka ʻalani e kōkua i ke kūkulu ʻana i nā ʻāpana koko a me ka ulu ʻana o nā ʻiʻo hou.
Hoʻokuʻu ia i ka constipation, kahi pilikia i ka hāpai ʻana, ma ka hoʻoponopono ʻana i ka neʻe ʻana o ka ʻōpū.
Me kona kiʻekiʻe o ka potassium, hoʻoponopono ia i ke koko o nā wahine hāpai.
Kōkua ia i ka pale ʻana i ka anemia hiki ke ulu i ka wā hāpai.
Nawaliwali anei ka Alani?
calories i ka alanihaʻahaʻa, no laila ʻo ia kekahi o nā meaʻai maikaʻi loa e ʻai ai no ka pohō kaumaha. He waiwai hoʻi ia i ka fiber, nāna e hoʻomalu i ka ʻai a pale i ka ʻai nui ʻana. Loaʻa iā ia ka huaora C, i ʻike ʻia e kōkua i ka puhi ʻana i ka momona.
Poino o ka Alani
ʻAʻole nui nā hopena ʻaoʻao a i ʻole nā pōʻino o kēia hua. He maʻi ʻalani kekahi poʻe, akā kakaikahi kēia.
No ka poʻe e loaʻa ana i ka puʻuwai, e ʻai ana i ka ʻalani, hiki ke hoʻonui i nā hōʻailona. ʻO kēia ke kumu o ka hua i loaʻa i nā waikawa organik e like me ka waikawa citric a me ka waikawa ascorbic.
I ke kūʻai ʻana i ka ʻalani, ʻo ia ka manawa mai ʻOkakopa a Pepeluali, e koho mau i nā mea me ka ʻili maʻemaʻe, ʻaʻohe kīnā ʻole.
Hiki iā ia ke hoʻopaʻa i hoʻokahi pule ma kahi anuanu, pouli i ka lumi wela. ʻO ka mālama ʻana i loko o ka ʻāpana huaʻai a me nā mea kanu o ka friji hiki ke hoʻolōʻihi i kona ola a hiki i 2 pule. Mai hoʻokomo iā lākou i loko o kahi ʻeke plastik no ka mea e poni lākou inā ʻike ʻia i ka makū.
ʻEhia nā ʻalani e pono ai kākou e ʻai i ka lā?
ʻAʻohe noiʻi e pili ana i kēia kumuhana. Ke noʻonoʻo nei i ka nui o ka huaora C o ka hua a me nā mea phytochemical pono ʻē aʻe, ua lawa ia e ʻai i 1 a 2 mau ʻalani i ka lā.
Hiki iā ʻoe ke ʻai i ka ʻalani me ka ʻōpū ʻole?
He hua ʻakika ka ʻalani. ʻO ka ʻai ʻana i nā hua waikawa e like me ka ʻalani ma ka ʻōpū ʻole e hoʻoulu i ka reflux. No laila, ʻaʻole pono ke ʻai me ka ʻōpū ʻole.
