hua pohakuʻO ia ka inoa maʻamau o nā huaʻai me kahi kumu paʻa i waena, e like me ka peach, plum, cherry. hua pohakuAia ka lua ma waenakonu o ko lākou ʻiʻo palupalu a momona, a i loko o kēia lua he ʻanoʻano.
Ma lalo iho nā mea i ʻike nui ʻia hua pohakuhāʻawi ʻia ka ʻike e pili ana i kā lākou mau pono a me nā waiwai waiwai.
He aha ka drupe?
Drupehe ʻano hua me ka hua nui (a i ʻole lua) ma waenakonu. No ka genus Prunus kēia mau hua a he ʻili lahilahi me ka ʻiʻo palupalu.
ʻAʻole like me nā huaʻai ʻē aʻe, pau nā hua pōhaku ma ka papa inoa hua pōhaku i ka oʻo koke ʻana ma hope o ka ʻohi ʻana, ʻo ia hoʻi, paʻa iki ke kau hua pōhaku.
Eia nō naʻe, ʻokoʻa nā ʻano like ʻole i nā manawa like ʻole a maʻalahi ka loaʻa ʻana o kekahi mau ʻano i loko o ka makahiki.
E like me nā ʻano hua ʻē aʻe, ʻo nā hua pōhaku he kumu maikaʻi loa ia o nā huaora, nā minerala, a me nā antioxidants a hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino iwi, hoʻonui i ke kaumaha, hoʻomaikaʻi i ka hana immune, a me nā mea hou aku.
He aha nā pono o nā nati?
DrupeHe ʻono lākou, he meaʻai a he nui nā pono olakino.
Hāʻawi i nā kiʻekiʻe o nā antioxidants
hua pohakuhe mau meaʻai e hāʻawi ana i nā antioxidants kiʻekiʻe, ʻo ia nā pūhui koʻikoʻi e hiki ke kōkua i ke kaua ʻana i nā radical manuahi e pale aku i ka pōʻino cell a me nā maʻi.
Hōʻike ka noiʻi e hiki i nā antioxidants ke hana i ke koʻikoʻi i ka hoʻomohala ʻana i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi maʻi a me ka maʻi diabetes.
Wahi a kahi haʻawina i hana ʻia ma Zaragoza, Sepania, e like me nā nectarine hua pohaku, vitamina C, flavonoids a me anthocyaninsua kokoke e komo pūHe kumu maikaʻi loa ia o nā antioxidants koʻikoʻi, hiki iā ia ke hōʻemi i ka mumū a pale i ke kaumaha oxidative.
Kākoʻo i ke olakino digestive
hua pohakuHoʻopiha ʻia me ka fiber, kahi meaʻai pono e kākoʻo i nā ʻano like ʻole o ke olakino. Holo ka fiber i loko o ka ʻōpū ʻaʻole i hoʻoheheʻe ʻia, hoʻolohi i ka hoʻokahe ʻana o ka ʻōpū a hoʻohui i ka nui i loko o ka ʻōpū e hoʻoikaika i ka maʻamau.
Hōʻike nā noiʻi ma kahi o ka hoʻoikaika ʻana i ke kō koko maikaʻi, hoʻohaʻahaʻa i ke koko a me ka mālama ʻana i nā kiʻekiʻe o ka cholesterol, ʻo ka hoʻonui ʻana i kāu ʻai fiber hiki ke kōkua i ka pale ʻana i nā pilikia digestive e like me ka reflux acid, hemorrhoids, constipation a me diverticulitis.
hooikaika iwi
ʻO ka hapa nui drupe Loaʻa i ke ʻano ka huaora K kiʻekiʻe, he huaʻa momona momona i ʻike ʻia no kāna kuleana i ke koko koko.
Eia nō naʻe, he mea nui ka huaora K no ke olakino iwi; Hiki ke kōkua i ka pale ʻana i nā pilikia koʻikoʻi e like me ka haʻihaʻi, ka nalo iwi a me ka osteoporosis.
ma ka American Journal of Clinical Nutrition Ua hōʻike ʻia kahi haʻawina i paʻi ʻia e pili ana ka lawe haʻahaʻa ʻana i ka huaora K me ka emi ʻana o ka iwi mineral iwi i nā wahine.
Eia kekahi, ua hōʻike ʻia kekahi haʻawina e hiki ke kōkua ka hoʻohui ʻana i ka vitamina K i ka pale ʻana i nā haʻihaʻi i nā wahine postmenopausal.
Kākoʻo i ka hana immune
ʻAi ʻana i ka hua pōhaku i kēlā me kēia lāhāʻawi i ka lawe ʻana i ka huaora C. ʻO ka Vitamin C kahi micronutrient hiki ke hoʻoheheʻe ʻia i ka wai e hana ma ke ʻano he antioxidant, e pale ana i ka hoʻokumu ʻana o nā radical manuahi ʻino e kōkua i ka maʻi.
He mea koʻikoʻi ka Vitamin C i ka wā e pili ana i ka hana immune. Wahi a kekahi noiʻi, ʻo ka loaʻa ʻana o ka nui o ka huaora C mai ka meaʻai hiki ke kōkua i ka hōʻemi ʻana i ka lōʻihi o nā maʻi hanu e like me ke anu maʻamau.
ʻO ka mea ʻē aʻe, hiki i nā meaʻai i loaʻa ka huaora C ke hoʻomaikaʻi i nā hopena no nā maʻi ʻē aʻe e like me ka maʻi maʻi maʻi, ka maʻi maʻi, a me ka maʻi maʻi.
Kōkua i ka lilo kaumaha
hua pohakuHe haʻahaʻa lākou i nā calorie akā kiʻekiʻe i ka fiber, e hoʻolilo iā lākou i meaʻai maikaʻi loa no ka pohō kaumaha.
Ma muli o ka lohi ʻana i ke kino, hiki i ka hoʻonui ʻana i ka fiber ke kōkua i ka hakakā ʻana i ka pōloli ma waena o nā meaʻai a kōkua iā ʻoe e ʻoluʻolu e hoʻonui i ke kaumaha.
ma ka Journal of Nutrition Hoʻokahi haʻawina i ʻike ʻia ʻo ka ʻai ʻana i ka fiber e pili ana i ka hoʻemi ʻana o ka loaʻa ʻana o ke kaumaha a me ka loaʻa momona o nā wahine.
ʻO nā noiʻi ʻē aʻe e hōʻike ana e hiki ke kōkua i ka ʻai ʻana i nā hua i ke kākoʻo ʻana i ka mālama kaumaha.
Ua ʻike ʻia kahi loiloi Korea ʻo ka hopena anti-obesity o ka hua ma muli o kona hiki ke hoʻonui i ka māʻona, hoʻomaikaʻi i ke olakino o ka ʻōpū, hoʻemi i ka nui o ka calorie, a hāʻawi i nā ʻano huaʻai, minerala, a me nā phytonutrients.
Pono no ke ola o ka maka
Hāʻawi i kahi ākea o nā antioxidants a me nā polyphenols ʻai i nā hua pōhakuhiki ke kōkua i ka mālama ʻana i ke olakino o ka maka a pale aku i nā maʻi.
Haʻawina, hua pohakuHōʻike ia i hiki ke kōkua i ka pale ʻana i ka macular degeneration pili makahiki, he maʻi e pili ana i ka 9 pakeneka o ka heluna kanaka o ka honua a ʻike ʻia ʻo ia kekahi o nā kumu nui o ka makapō ma waena o nā poʻe ʻelemakule.
kamako iki ʻO ia kekahi o nā hua pōhaku kaulana a makemake nui ʻia. Ma waho aʻe o ka ʻono, aia ka nui o nā huaora, nā minerala a me nā mea kanu ikaika. Hoʻokahi kīʻaha (154 grams) o nā cherries hou i loaʻa i kēia mau meaʻai:
Kalori: 97
Kāpena: 25 grams
Pūmua: 2 gram
Ka momona: 0 grams
ʻO ka fiber: 3 grams
Huaola C: 18% o ka Reference Daily Intake (RDI)
Potasuma: 10% o ka RDI
He kumu maikaʻi nō hoʻi nā cherries o ke keleawe, magnesium, manganese, nā huaora B6 a me K; Hoʻopiha ʻia me nā antioxidants ikaika, me nā anthocyanins, procyanidins, flavonols, a me nā waikawa hydroxycinnamic.
Hoʻokani kēia mau antioxidants i nā kuleana koʻikoʻi i ke kino, e like me ka pale ʻana i nā cell mai ka pōʻino i hana ʻia e nā molekala i kapa ʻia he radical manuahi a me ka hoʻohaʻahaʻa ʻana i nā kaʻina inflammatory.
Nui nā pōmaikaʻi o nā Cherry. Hoʻemi ia i ka pilikia no kekahi mau kūlana, me ka maʻi puʻuwai, nā maʻi neurodegenerative, a me ka maʻi diabetes type 2.
Kōkua ia i ka hiamoe maikaʻi, hoʻoponopono i ke kiʻekiʻe o ke kō koko, a hoʻemi i ka ʻeha o ka ʻiʻo ma hope o ka hoʻoikaika kino, ke kiʻekiʻe o ka cholesterol kiʻekiʻe, ke koko, a me nā hōʻailona pili i ka arthritis.
peaches
peaches, ono hua pohakuʻo ia kekahi o lākou. ʻOiai he haʻahaʻa ka calorie, hāʻawi ia i kekahi mau meaʻai nui. ʻO ka peach nui (175 grams) ka meaʻai ma lalo nei:
Kalori: 68
Kāpena: 17 grams
Pūmua: 2 gram
Ka momona: 0 grams
ʻO ka fiber: 3 grams
Vitamin C: 19% o ka RDI
Vitamin A: 11% o ka RDI
Potasuma: 10% o ka RDI
He kiʻekiʻe ka peaches i ke keleawe, manganese, nā huaora B3 (niacin), E a me K.
Hoʻopiha pū ʻia me nā carotenoids e like me beta carotene, lycopene, lutein, cryptoxanthin, a me zeaxanthin.
ʻO nā Carotenoids nā puaʻa mea kanu e hāʻawi i nā peaches i ko lākou kala momona. Loaʻa iā ia nā hopena antioxidant a me nā anti-inflammatory a pale aku i kekahi mau kūlana e like me ke kanesa a me nā maʻi maka.
E hoʻomanaʻo i hiki ke loaʻa i nā ʻili peach he 27 mau manawa ʻoi aku ka nui o nā antioxidants ma mua o ka hua, no laila e ʻai iā lākou me ka ʻili no nā pono olakino.
Erik
Erik, ʻoluʻolu, ʻono akā liʻiliʻi akā hāʻawi i ka nui o nā meaʻai hua pohakuʻo ia ʻO ka meaʻai o nā plums ʻelua (66 grams) penei:
He kiʻekiʻe ka plums i nā antioxidants anti-inflammatory, me nā proanthocyanidins a me nā pūhui phenolic e like me kaempferol.
Hoʻomalu nā pūhui Phenolic i nā pūnaewele mai ka pōʻino i hana ʻia e nā radical manuahi a hoʻemi i ka hopena o nā maʻi e like me nā kūlana neurodegenerative a me ka maʻi puʻuwai.
apricots
apricots, He hua ʻalani liʻiliʻi i loaʻa nā meaʻai hoʻoikaika kino a me nā mea kanu. Hoʻokahi kīʻaha (165 grams) o nā ʻāpana apricots e hāʻawi i kēia mau meaʻai:
Kalori: 79
Kāpena: 19 grams
Pūmua: 1 gram
Ka momona: 0 grams
Huila: 3 gram
Vitamin C: 27% o ka RDI
Vitamin A: 64% o ka RDI
Potasuma: 12% o ka RDI
He kiʻekiʻe nō hoʻi kēia mau hua ʻono i nā huaora E a me K, a me nā huaora B like ʻole. ʻO nā apricots hou a maloʻo ka waiwai i ka beta carotene, kahi carotenoid e hoʻololi i ka huaʻa A i ke kino. Loaʻa iā ia nā hopena olakino ikaika.
Eia kekahi, hoʻonui ka apricot i ka nui o ka hele ʻana o ka meaʻai ma ka ʻōnaehana digestive areflux hiki ke hoʻopau i nā pilikia digestive e like me
Mango
Mango waihoʻoluʻu ʻulaʻula, wai ʻoluʻolu drupeʻo ia Hoʻokahi mango (207 grams) hāʻawi i kēia mau meaʻai:
Kalori: 173
Kāpena: 31 grams
Pūmua: 1 gram
Ka momona: 1 grams
ʻO ka fiber: 4 grams
Vitamin C: 96% o ka RDI
Vitamin A: 32% o ka RDI
Vitamin E: 12% o ka RDI
Ma waho aʻe o nā meaʻai i helu ʻia ma luna, ʻo ka mango kahi kumu maikaʻi o nā huaora B, ka huaora K. No ka mea he hua fibrous ia, he mea pono no ke ola kino. Hāʻawi pū ia i ka pale mai ka maʻi kanesa a me ka metabolic syndrome.
Ma ka hopena;
Ma waho aʻe o ka cherry, peach, plum, apricot a me ka mango hua pohaku loaʻa. ʻAʻole ʻono wale lākou akā hiki ke ʻai ʻia ma ke ʻano he meaʻai ma ka hele ʻana.
