He aha ka manaʻo ke ʻōlelo mākou i nā meaʻai nui? He ʻāpala lele a he ʻukena e piʻi ana i ka pā? A i ʻole, unuhi ʻo ia i kāna pahi kaua a ʻōlelo, "Ma ka inoa o ka ʻai maikaʻi. He maiʻa e ʻōlelo ana "ʻO wau ka meaʻai nui loa"?
ʻAʻohe meaʻai hoʻokahi mea mana nui. ʻO ka mea nui, ʻo ka ʻai ʻana i nā meaʻai olakino a pau me ke kaulike. No laila mai hea mai kēia manaʻo o nā superfoods?
ʻOiaʻiʻo, he hoʻolālā kūʻai. E like me ka spinach a Popeye. Wahi a kekahi poʻe meaʻai meaʻai, ʻaʻohe mea e like me ka superfood. He ʻokoʻa nā pōmaikaʻi o kēlā me kēia meaʻai, a hiki ke loaʻa ka meaʻai olakino ma ka ʻai pū ʻana. No laila mai hea mai kēia manaʻo o nā superfoods?
ʻO ka moʻolelo o ke au superfood e hoʻi kokoke i hoʻokahi haneli. ʻO ka meaʻai nui mua e ʻike ʻia ʻo ka maiʻa. I ka makahiki 1920, ua hoʻolaha ʻo United Fruit Company i nā hoʻolaha hoʻolaha kala e pili ana i nā pono o ka maiʻa. Ua paʻi ʻia ka noiʻi e hōʻike ana i nā pono o ka maiʻa, a ua lilo koke ka hua ʻāina i ka meaʻai mua i kapa ʻia he superfood, e like me ka Harvard T.H. Chan School. ʻO ka hopena, ʻoi aku ma mua o 90 mau makahiki ma hope, noho mau ka maiʻa ma waena o nā huaʻai ʻekolu i lawe ʻia mai ma ʻAmelika Hui Pū ʻIa.
Ua māhele ʻia ka honua meaʻai i ʻelua ma kēia kumuhana. ʻOiai manaʻoʻiʻo kekahi hui i nā pono o nā meaʻai nui, ʻōlelo kekahi hui ʻaʻohe mea e like me ka superfood. E hoʻomau i ka hahai ʻana i nā kūkākūkā e pili ana i ka meaʻai mai kahi mamao aku a hoʻi hou i kā mākou kumuhana.
He aha ka meaʻai nui?
ʻO nā meaʻai nui nā meaʻai e hāʻawi i nā pae kiʻekiʻe o ka pōmaikaʻi i ke kino me kā lākou mau huaora, mineral a me nā mea antioxidant. ʻO kēia mau meaʻai he mau meaʻai. He mau meaʻai ia e pale ai i nā maʻi maʻi mau loa. Pehea e ʻike ai inā he superfood ka meaʻai?
ʻo kahi laʻana; Hoʻoholo ʻia ka nui o nā antioxidants i loko o nā meaʻai e ka waiwai ORAC. Aia kekahi meaʻai me ka waiwai ORAC kiʻekiʻe ma waena o nā meaʻai nui. No ka mea, he kiʻekiʻe kona mana antioxidant a ʻo nā antioxidants nā pūhui e hakakā ana i ka maʻi kanesa.
He aha nā Superfoods?
He aha nā meaʻai super?
1) ʻO nā lau ʻōmaʻomaʻo ʻeleʻele
ka pouli onā lau ʻōmaʻomaʻo He kumu maikaʻi loa ia o nā meaʻai e like me ka folate, zinc, calcium, iron, magnesium, vitamin C a me ka fiber. ʻO ka mea e hoʻolilo ai i nā lau ʻōmaʻomaʻo he meaʻai nui ko lākou pale ʻana mai nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes type 2. Loaʻa iā ia nā kiʻekiʻe kiʻekiʻe o nā carotenoids anti-inflammatory e pale aku i kekahi mau ʻano o ka maʻi kanesa. Aia nā lau ʻōmaʻomaʻo ʻeleʻele:
He kumu ia o nā huaora, nā minelala, ka fiber a me nā antioxidants. ʻO ka mana antioxidant ikaika o kēia mau huaʻai e hōʻemi i ka pilikia o ka maʻi puʻuwai, ka maʻi kanesa a me nā maʻi ʻeha ʻē aʻe. ʻO nā hua i hoʻohana pinepine ʻia:
raspberry
strawberries
ʻO Blueberry
BlackBerry
Cranberry
3) Kī ʻōmaʻomaʻo
kī ʻōmaʻomaʻoHe waiwai ia i nā antioxidants a me nā pūhui polyphenolic i loaʻa nā hopena anti-inflammatory ikaika. ʻO kekahi o nā antioxidants maʻamau ka catechin epigallocatechin gallate a i ʻole EGCG. Hōʻike ʻo EGCG i ka hiki o ke kī ʻōmaʻomaʻo ke pale aku i nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes a me ke kanesa.
4) Huamoa
huaHe waiwai ia i nā meaʻai he nui e like me nā huaora B, choline, selenium, vitamina A, hao a me ka phosphorus. Loaʻa i ka protein kiʻekiʻe. Loaʻa i nā hua manu ka zeaxanthin a me ka lutein, ʻelua mau antioxidants ikaika i ʻike ʻia e pale i ke olakino maka. Hoʻemi ia i ka cholesterol a pale i nā maʻi puʻuwai.
5) Legumes
lāʻau ikiʻai walehe papa meaʻai mea kanu e pili ana i ka pī, ka lentil, ka pī, ka pīkī a me ka alfalfa. Ua kapa ʻia lākou he superfoods. No ka mea ua hoʻopiha ʻia lākou i nā meaʻai a hoʻokani i kahi hana i ka pale ʻana i nā maʻi like ʻole. ʻO nā legumes kahi kumu o nā huaora B, nā minerala like ʻole, ka protein a me ka fiber. He mea pono ia i ka mālama ʻana i ka maʻi diabetes type 2 a me ka hoʻohaʻahaʻa ʻana i ke koko a me ka cholesterol.
6) Nā Nati a me nā Hua
Nati a he waiwai nā hua i ka fiber, protein a me nā momona maikaʻi o ka naʻau. Loaʻa iā lākou kekahi mau pūhui mea kanu me nā waiwai anti-inflammatory a me nā antioxidant e pale aku ai i ke kaumaha oxidative. Loaʻa iā ia nā hopena pale i ka maʻi puʻuwai. ʻO nā huaʻai a me nā hua he:
kefirHe mea inu fermented i hana ʻia mai ka waiū i loaʻa i ka protein, calcium, nā huaora B, potassium a me nā probiotics. Ua like ia me ka yogurt, akā ʻoi aku ka paʻa o ka paʻa a ʻoi aku ka nui o nā ʻano probiotic ma mua o ka yogurt. ʻO nā meaʻai fermented e like me kefir he mau pono olakino, e like me ka hoʻohaʻahaʻa ʻana i ka cholesterol, ka hoʻohaʻahaʻa ʻana i ke koko, ka hoʻomaikaʻi ʻana i ka digestion a me nā hopena anti-inflammatory.
8) Kāleka
kālikaHe meaʻai nui ia e pili ana i nā aniani, nā leeks a me nā shallots. He kumu maikaʻi ia o ka manganese, ka huaora C, ka huaora B6, ka selenium a me ka fiber.
Ua ʻōlelo ʻia, hiki i ke kālika ke hoʻohaʻahaʻa i ka cholesterol a me ke koko a me ke kākoʻo ʻana i ka hana immune. ʻO nā pūhui sulfur i loko o ke kāleka e pale i kekahi mau ʻano maʻi kanesa.
9) ʻOliva ʻaila
oliva ailaʻO ke kumu ʻo ia kekahi o nā meaʻai nui loa i loko o nā kiʻekiʻe o ka monounsaturated fatty acids (MUFAs) a me nā pūhui polyphenolic. Hoʻemi ia i ka mumū a pale i kekahi mau maʻi e like me ka maʻi puʻuwai a me ka maʻi diabetes. Loaʻa iā ia nā antioxidants e like me nā huaora E a me K, ka mea e pale aku ai i ke koʻikoʻi oxidative a me ka pōʻino cellular.
10) Pilikino
KahakahaʻO ka ʻaila i loaʻa mai ke aʻa he mau antioxidants ke kuleana no ka pono o ka mea kanu. He mea maikaʻi ia i ka mālama ʻana i ka nausea a me ka ʻeha, nā maʻi ʻeha a me nā maʻi ʻeha. Hoʻemi pū ia i ka hopena o nā maʻi maʻi e like me ka maʻi puʻuwai, dementia a me kekahi mau maʻi maʻi.
11) Turmeric (Curcumin)
TurmericLoaʻa i ka hui curcumin. Loaʻa iā ia nā hopena antioxidant ikaika a me nā anti-inflammatory. He mea maikaʻi ia i ka pale ʻana i nā maʻi maʻi e like me ke kanesa, ka maʻi puʻuwai a me ka maʻi diabetes. He kōkua nō hoʻi i ka hoʻōla ʻana i ka ʻeha a hoʻemi i ka ʻeha.
12) Salmon
SalemonaHe iʻa meaʻai i loaʻa nā momona olakino, protein, nā huaora B, potassium a me selenium. He maikaʻi ia no nā maʻi he nui me ka omega 3 fatty acid i loko. Hoʻemi ia i ka pilikia o ka maʻi puʻuwai a me ka maʻi diabetes.
13) ʻAvocado
avocado He hua momona loa ia. He nui nā meaʻai e like me ka fiber, nā huaora, nā minerala a me nā momona olakino.
E like me ka aila ʻoliva, kiʻekiʻe nā avocados i nā momona monounsaturated (MUFA). ʻO ka Oleic acid ka MUFA nui loa i ka avocado, e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū i loko o ke kino. ʻO ka ʻai ʻana i nā avocados e hōʻemi ana i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes, metabolic syndrome a me kekahi mau ʻano o ka maʻi kanesa.
14) Nā halo
ʻOiai ʻokoʻa ko lākou ʻano meaʻai ma ke ʻano, loaʻa i nā halo nā huaora D a me A, potassium, fiber, a me kekahi mau antioxidants ʻaʻole i loaʻa i nā meaʻai ʻē aʻe. He kuleana ko ia i ka hōʻemi ʻana i ka mumū a me ka pale ʻana i kekahi ʻano o ka maʻi kanesa ma muli o kāna ʻano antioxidant kūʻokoʻa.
15) Limu
limu kaiHoʻohana nui ʻia ia i ka meaʻai ʻAsia, akā ke kaulana nei ma nā wahi ʻē aʻe o ka honua ma muli o kāna waiwai meaʻai. Loaʻa iā ia nā meaʻai e like me ka vitamina K, folate, iodine a me ka fiber. ʻO kēia mau mea kanu kai he kumu ia o nā pūhui bioactive kū hoʻokahi me nā hopena antioxidant ʻaʻole i loaʻa i nā mea kanu ulu ʻāina. ʻO kekahi o kēia mau pūhui e hoʻemi i ka pilikia o ke kanesa, ka maʻi puʻuwai, ka momona a me ka maʻi diabetes.
16) Mauʻu palaoa
Mauʻu palaoaHoʻomākaukau ʻia ia mai nā lau hou o ka mea kanu palaoa a hāʻawi i nā huaora a me nā minela he nui, me ka hao, ka calcium a me ka magnesium.
He waiwai kēia mea ʻala ʻono i nā antioxidants. Hoʻohaʻahaʻa ia i ke kō koko a me ka cholesterol, hoʻomaikaʻi i ka nausea a me nā hōʻailona PMS, a hoʻemi i ka mumū.
18) Nā Huaʻai Goji
Hua hua Goji, hāʻawi i ka ikehu a ʻo ia ke kī i ke ola lōʻihi. Loaʻa pū kekahi i nā meaʻai e hiki ke kōkua i ka pale ʻana i nā maʻi o ka maka, pale i ka pōʻino o ka ʻili, a ke kāohi i ka ulu ʻana o nā maʻi maʻi maʻi.
19) Spirulina
Ua manaʻo ʻia kēia limu uliuli ʻōmaʻomaʻo kekahi o nā meaʻai nui loa. Aia ka nui o ka protein ma mua o ka ʻiʻo ʻulaʻula. ʻO ia ke kumu o nā momona momona a pau e pono ai ke kino a loaʻa pū kekahi mau antioxidants, nā huaora a me nā minela. SpirulinaʻO kāna mau pōmaikaʻi olakino e pili ana i ka pale ʻana i ke kūkulu ʻana o ka plaque i loko o ke aʻa, hoʻohaʻahaʻa i ke koko, a me ka hakakā ʻana i ka maʻi kanesa.
20) Acai berry
Nui i nā antioxidants a me nā waiwai hoʻoikaika kinoacai berry, Loaʻa iā ia ka momona maikaʻi, fiber, nā huaora B, magnesium, potassium a me ka phosphorus. Hōʻike nā noiʻi hiki i nā pūhui i loaʻa i loko o ka acai berry ke kōkua i ka hoʻomaikaʻi ʻana i ka hana cognitive, hoʻomaikaʻi i nā profile lipid, a mālama i nā pae kō koko maʻamau.
21) Ka niu
niu a he kiʻekiʻe ka ʻaila niu i loko o nā triglycerides medium-chain, kahi ʻano momona momona maikaʻi e hiki ke kōkua i ke kākoʻo ʻana i ke olakino o ka ʻōpū ma muli o kāna mau waiwai antioxidant hakakā i ka bacteria. He maʻalahi kēia mau momona momona, hoʻohana ʻia i wahie ma mua o ka mālama ʻana i ka momona, a hāʻawi i ka ikehu koke.
22) ʻAiʻa
grapefruithe hua citrus piha i nā meaʻai nui. Ma waho aʻe o ka loaʻa ʻana o ka nui o ka fiber, aia nā huaora A a me C. ʻO ka ʻai ʻana i ka hua waina kōkua i ka pohō kaumaha a hoʻomaikaʻi i ka ʻike insulin. Hoʻomaikaʻi pū ia i ke olakino o ka naʻau a he mea pono i ka hana ate.
