hua waina Ua mahi ʻia no nā tausani makahiki a ua hoʻohana ʻia e kekahi mau lāhui kahiko e hana i ka waina.
Nui nā ʻōmaʻomaʻo, ʻulaʻula, ʻeleʻele, melemele a me ka ʻulaʻula ʻano hua waina ua loaʻa. Ke ulu nei ma luna o ke kumu waina, he ʻano hua a me nā ʻano hua ʻole.
Hoʻoulu ʻia nō hoʻi ia ma nā ʻano anuanu. Loaʻa iā ia nā pōmaikaʻi nui ma muli o kāna meaʻai nui a me nā mea antioxidant. Noi "he aha ka hua waina", "he aha nā pōmaikaʻi a me nā pōʻino o nā hua waina", "ua pā ka hua waina i ka ʻōpū" He ʻatikala ʻike me nā pane i kāu mau nīnau.
Waiwai o ka huawaina
He hua ia i loaʻa nā ʻano meaʻai koʻikoʻi. 151 kīʻaha (XNUMX kalama) ʻulaʻula a ʻōmaʻomaʻo paha Loaʻa iā ia kēia mau meaʻai:
Kalori: 104
Kāpena: 27.3 grams
Pūmua: 1.1 gram
Ka momona: 0.2 grams
ʻO ka fiber: 1.4 grams
Huaola C: 27% o ka Reference Daily Intake (RDI)
Vitamin K: 28% o ka RDI
Thiamine: 7% o ka RDI
Riboflavin: 6% o ka RDI
Vitamin B6: 6% o ka RDI
Potasuma: 8% o ka RDI
Ke keleawe: 10% o ka RDI
Manganese: 5% o ka RDI
B151 kīʻaha (XNUMX grams) hua wainahe huaola koʻikoʻi no ke koko koko a me ke olakino iwi ka huaora K Hāʻawi ia ma mua o ka hapahā o ka waiwai o kēlā me kēia lā no
He antioxidant maikaʻi nō hoʻi ia, he meaʻai koʻikoʻi a koʻikoʻi no ke ola kino pili, a he antioxidant ikaika. Huaʻaila C ʻo ia ke kumu.
He aha nā pono o nā hua waina?
ʻO nā mea antioxidant kiʻekiʻe e pale i nā maʻi maʻi
Nā Antioxidanthe mau pūhui i loaʻa i loko o nā mea kanu. Kōkua lākou i ka hoʻoponopono ʻana i ka pōʻino i nā cell i hoʻokumu ʻia e nā radical manuahi, ʻo ia nā molekala ʻino e hoʻoulu ai i ke kaumaha oxidative.
ʻO ke koʻikoʻi oxidative ke kumu o na ma'i ma'i e like me ka ma'i ma'i ma'i, ka ma'i 'a'ai a me ka ma'i pu'uwai. hua wainakiʻekiʻe i loko o nā pūhui antioxidant ikaika. ʻOiaʻiʻo, ʻoi aku ma mua o 1600 mau mea kanu pono i ʻike ʻia i loko o kēia hua.
Loaʻa ka ʻike kiʻekiʻe o nā antioxidants i ka ʻili a me ka hua. No kēia kumu, ua hana ʻia ka hapa nui o ka noiʻi ʻana i ka hua waina me ka hoʻohana ʻana i nā ʻāpana o ka hua a i ʻole ka ʻili ʻili.
Ma muli o nā anthocyanins e hāʻawi i kona kala hua waina ʻulaʻulaloaʻa nā antioxidants hou aʻe.
ʻO nā antioxidants i nā hua waina e mau ana ma hope o ka fermentation, no laila ua kiʻekiʻe kēia mau pūhui i ka waina ʻulaʻula.
ʻO kekahi o nā antioxidants i loaʻa i loko o ka hua ʻo resveratrol, i helu ʻia he polyphenol. ResveratrolUa mālama ʻia nā haʻawina like ʻole e hōʻike ana he pale ia mai ka maʻi puʻuwai, hoʻohaʻahaʻa i ke kō koko a pale aku i ka ulu ʻana o ka maʻi kanesa.
hua wainaloaʻa nā pae kiʻekiʻe o nā mea kanu pono e kōkua i ka pale ʻana i kekahi mau ʻano maʻi kanesa.
ʻO Resveratrol, kekahi o nā mea i loaʻa i loko o ka hua, ua aʻo ʻia e pili ana i ka pale ʻana a me ka mālama ʻana.
Ua hōʻike ʻia e pale aku i ka maʻi maʻi ma o ka hoʻēmi ʻana i ka mumū, e hana ana ma ke ʻano he antioxidant, a me ka pale ʻana i ka ulu a me ka hoʻolaha ʻana o nā maʻi kanesa i loko o ke kino.
Ma waho aʻe o ka resveratrol, hua waina Loaʻa iā ia ka quercetin, anthocyanins a me nā catechins, he hopena maikaʻi i ka maʻi kanesa.
hua wainaua hōʻike ʻia e kaohi i ka ulu ʻana a me ka hoʻolaha ʻana o nā maʻi maʻi maʻi maʻi kanaka ma nā haʻawina hoʻāʻo.
Eia kekahi, ʻike ʻia kahi noiʻi o 50 mau kānaka ma luna o 30 mau makahiki he 450 grams i kēlā me kēia lā no ʻelua pule. hua waina ua hōʻike ʻia e hōʻemi i ka pilikia o ka maʻi maʻi ʻaʻai.
Haʻawina pū kekahi hua wainaUa ʻike ʻia ʻo ia ke kāohi i ka ulu ʻana a me ka hoʻolaha ʻana o nā maʻi maʻi maʻi maʻi maʻi, ma ke keʻena hana a me nā kiʻi ʻiole.
Pono no ke ola kino
Kōkua i ka hoʻohaʻahaʻa i ke koko
Hoʻokahi kīʻaha (151 grams) o nā hua waina, 286mg potasiuma Loaʻa iā 6% o ka ʻai i kēlā me kēia lā. He mea nui kēia mineral no ka mālama ʻana i ke kiʻekiʻe o ke koko.
Hiki i ka lawe haʻahaʻa potassium ke alakaʻi i ka piʻi nui o ke koko kiʻekiʻe, ka maʻi puʻuwai, a me ka hahau.
Ua ʻike ʻia kahi haʻawina ma 12267 mau mākua ʻo ka poʻe i ʻai i nā kiʻekiʻe kiʻekiʻe o ka pālolo e pili ana i ka sodium, ʻoi aku ka liʻiliʻi o ka make ʻana i ka maʻi puʻuwai ma mua o ka poʻe i hoʻopau liʻiliʻi.
Kōkua e hoʻemi i ka cholesterol
hua wainaHiki i nā pūhui i loaʻa i loko ke kōkua i ka pale ʻana i ke kiʻekiʻe o ka cholesterol ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol absorption.
Ma kahi noiʻi o 69 poʻe me ka cholesterol kiʻekiʻe, ʻekolu kīʻaha (500 grams) i ka lā no ʻewalu pule. hua waina ʻulaʻula Ua hōʻike ʻia ka ʻai ʻana e hoʻohaʻahaʻa i ka kolamu LDL a me ka "ʻino" LDL cholesterol. huawaina keʻokeʻoʻAʻole i ʻike ʻia ka hopena like.
Mālama i ka maʻi diabetes ma ka hoʻohaʻahaʻa ʻana i ke kō koko
hua wainahe inoa haʻahaʻa me 53 glycemic index (GI) he waiwai. Eia kekahi, hiki i nā pūhui i loaʻa i loko o ka hua ke hoʻohaʻahaʻa i ke kō koko koko.
Ma kahi haʻawina he 38 pule o nā kāne 16, 20 grams i kēlā me kēia lā hua waina Ua ʻike ʻia ua hoʻohaʻahaʻa ʻia ke kiʻekiʻe o ke kō koko o ka poʻe maʻi i lawe iā ia i hoʻohālikelike ʻia me kahi hui hoʻomalu.
Eia kekahi, ua hōʻike ʻia ka resveratrol e hoʻonui i ka naʻau o ka insulin, hiki ke hoʻonui i ka hiki o ke kino ke hoʻohana i ka glucose, a laila e hoʻohaʻahaʻa i ke kō koko koko.
Hoʻonui pū ʻo Resveratrol i ka helu o nā mea loaʻa glucose ma nā membrane cell, hiki ke loaʻa ka hopena maikaʻi i ke kō koko.
ʻO ka mālama ʻana i nā pae kōpaʻa koko i ka wā lōʻihi he mea nui ia e hōʻemi ai i ka maʻi diabetes.
Loaʻa i nā ʻano mea like ʻole e pono ai ke olakino maka
ʻO nā phytochemical i loaʻa i loko o ka hua e pale aku i nā maʻi maka maʻamau. Ma kekahi haʻawina, hua waina Ua hānai nā ʻiole i ka meaʻai i loaʻa hua wainaʻoi aku ka maikaʻi o ka hana retinal ma mua o nā ʻiole i hānai ʻole i ka waiū.
I loko o kahi haʻawina hoʻāʻo, ua ʻike ʻia ka resveratrol e pale i nā sela retinal i ka maka o ke kanaka mai ka kukui ultraviolet A. He maʻi maka maʻamau kēia. ʻO ka macular degeneration pili makahiki (AMD) hiki ke hoemi i ka pilikia o ka ulu ana.
Wahi a kahi noiʻi loiloi, hiki i ka resveratrol ke kōkua i ka pale ʻana i ka glaucoma, cataracts, a me ka maʻi maʻi maʻi.
Kekahi, hua wainalutein a me zeaxanthin Loaʻa nā antioxidants. Ua hōʻike kekahi mau haʻawina e pale ana kēia mau pūhui i nā maka mai ka pōʻino ʻia e ke kukui uliuli.
Hoʻomaikaʻi i ka hoʻomanaʻo, ka nānā a me ke ʻano
ʻai hua wainaHoʻomaikaʻi ia i ka hoʻomanaʻo, pōmaikaʻi i ke olakino lolo. Ma kahi haʻawina 12-wiki o nā poʻe ʻelemakule olakino, 250 mg i kēlā me kēia lā hua wainaUa hoʻonui nui ʻia nā helu hoʻāʻo cognitive e ana i ka nānā, ka hoʻomanaʻo, a me ka ʻōlelo i hoʻohālikelike ʻia me nā kumu waiwai.
ʻO kahi haʻawina hou i ka poʻe ʻōpio olakino, 8 grams (230 ml) wai hua wainaUa hōʻike ʻia ʻo ka inu ʻana i ka waiʻona e hoʻonui i ka wikiwiki o nā mākau pili i ka hoʻomanaʻo a me ke ʻano o 20 mau minuke ma hope o ka ʻai ʻana.
Ua hōʻike ʻia nā haʻawina i nā ʻiole e hoʻomaikaʻi ka resveratrol i ke aʻo ʻana, hoʻomanaʻo a me ke ʻano ke lawe ʻia no 4 mau pule. Eia kekahi, ua hoʻonui nā ʻiole i ka hana o ka lolo a hōʻike i nā hōʻailona o ka ulu a me ke kahe koko.
ʻO Resveratrol, ʻO ka maʻi o AlzheimerHiki iā ia ke pale aku i ka dandruff, akā pono nā haʻawina i ke kanaka e hōʻoia i kēia.
Loaʻa i nā meaʻai he nui no ke olakino iwi
hua wainacalcium, magnesium, potassium, phosphorus, manganese He nui nā huaora a me nā minela e pono ai no ke olakino iwi, e like me ka huaora K a me ka huaora K.
ʻOiai ua hōʻike ʻia nā haʻawina i nā ʻiole e hoʻonui ka resveratrol i ka iwi iwi, ʻaʻole i hōʻoia ʻia kēia mau hopena i ke kanaka.
Ma kahi haʻawina, maloʻo maloʻo no 8 pule huawaina pauda ʻoi aku ka maikaʻi o ka hoʻihoʻi ʻana o ka iwi a me ka paʻa calcium ma mua o nā ʻiole i loaʻa ʻole ka pauda.
Mālama i kekahi mau maʻi bacteria, viral a me ka hū
hua wainaUa hōʻike ʻia he nui nā pūhui i loko o ka huahana e pale a hakakā i nā maʻi bacterial a me nā maʻi viral.
He kumu maikaʻi ka huaʻai o ka huaora C, i ʻike ʻia no kona hopena maikaʻi i ka ʻōnaehana pale. ʻili ʻili hua wainaua hōʻike ʻia e pale aku i ka maʻi maʻi maʻi ma nā haʻawina hoʻāʻo.
Eia kekahi, ua ho'ōki kāna mau pūhui i ka maʻi herpes, ka moa a me nā maʻi fungal mai ka laha ʻana i nā haʻawina paipu hoʻāʻo.
Hiki nō hoʻi iā Resveratrol ke pale aku i ka maʻi lawe ʻia mai ka meaʻai. Ke hoʻohui ʻia i nā ʻano meaʻai like ʻole, E. Coli Ua ʻike ʻia e kāohi i ka ulu ʻana o nā hua bacteria ʻino e like me
hoʻolohi i ka ʻelemakule
hua wainaHiki i nā mea kanu i loaʻa i loko o ka mea kanu ke hoʻopilikia i ka ʻelemakule a me ka lōʻihi. Ua hōʻike ʻia ʻo Resveratrol e hoʻolōʻihi i ke ola o nā ʻano holoholona like ʻole. Hoʻoulu kēia pūhui i kahi ʻohana protein i kapa ʻia ʻo sirtuins i hoʻopili ʻia i ka lōʻihi o ke ola.
ʻO kekahi o nā genes i hoʻāla ʻia e resveratrol ʻo ka SirT1 gene. ʻO kēia ka gene hoʻokahi i hoʻāla ʻia e nā meaʻai haʻahaʻa-calorie i hoʻopili ʻia i nā ola lōʻihi i nā haʻawina holoholona.
Hoʻopilikia pū ʻo Resveratrol i kekahi mau genes ʻē aʻe e pili ana i ka ʻelemakule a me ka lōʻihi.
Hoʻemi i ka mumū
He mea koʻikoʻi ka hoʻomohala ʻana i nā maʻi maʻi e like me ka maʻi kanesa, ka maʻi puʻuwai, ka maʻi maʻi maʻi, nā maʻi ʻāʻī a me nā maʻi autoimmune. Hōʻike ʻo Resveratrol i nā waiwai anti-inflammatory ikaika.
Ma kahi noiʻi ʻana o nā kāne 24 me ka metabolic syndrome - kahi kumu pilikia no ka maʻi puʻuwai - ma kahi o 1,5 kīʻaha (252 grams) huawaina houhe mea like me hua waina paudahoʻonui i ka helu o nā pūhui anti-inflammatory i loko o ko lākou koko.
Pēlā nō, ma kahi noiʻi ʻē aʻe o 75 poʻe me ka maʻi puʻuwai, hua waina pauda uaʻikeʻia e hoʻonui i nā kiʻekiʻe o nā pūhui anti-inflammatory i hoʻohālikelikeʻia me kahi pūʻulu mana.
Ma ka noiʻi ʻana i nā ʻiole me ka maʻi ʻeha o ka ʻōpū, wai hua wainaUa hoʻoholoʻiaʻaʻole e hoʻonui wale i nā hōʻailona o ka maʻi, akā e hoʻonui i ke koko o nā pūhui anti-inflammatory.
ʻO nā pono o ka hua waina no ka ʻili
ʻO ka pūhui resveratrol i loko o ka hua e hakakā i ke koʻikoʻi oxidative, kahi mea e hiki ke hoʻopilikia i ke olakino ʻili. Loaʻa iā Resveratrol nā hopena photoprotection.
Mālama pū ʻo Resveratrol i ka ʻili mai ka pōʻino o ka ʻili i hoʻoiho ʻia e UV a kōkua i ka pale ʻana i ka maʻi maʻi ʻili a me ka ʻili ʻili.
hua wainaHiki i ka resveratrol i loko ke kōkua i ka mālama ʻana i ka haki. Kāohi ia i ka hana o ka bacteria e hoʻoulu ai i ka huehue Propionibacterium acnes.
Ua ʻike pū nā haʻawina ʻo ka hoʻohui ʻana i ka antioxidant me kahi lāʻau maʻamau maʻamau (benzoyl peroxide) hiki ke hoʻonui i kona hiki ke mālama i ka haki.
He aha nā hopena ʻaoʻao o nā hua waina?
hua waina Loaʻa i ka vitamina K. Hōʻike nā noiʻi e hiki ke hoʻopilikia i ka huaora K i nā lāʻau hoʻokahe koko (e like me Warfarin). ʻO kēia ke kumu no ka mea kōkua ka huaora K i ka hoʻokumu ʻana o ke koko.
Ma waho aʻe o kēia, palekana ka hua no ka ʻai ʻana. ʻOiai ʻaʻohe ʻike e pili ana i kona palekana i ka wā hāpai a i ʻole ka hānai ʻana, ua manaʻo ʻia he palekana inā lawe ʻia i ka nui maʻamau.
Hiki iā ʻoe ke ʻai i nā hua waina?
Hua wainahe ʻanoʻano liʻiliʻi, ʻuʻuku, ʻano ʻano peara i loaʻa i waenakonu o ka hua. Hoʻokahi a ʻoi aku paha nā hua i loko o ka hua.
ʻOiai ʻaʻole ʻono lākou, ʻaʻohe pōʻino no ka nui o nā kānaka e ʻai. ʻAʻohe pilikia o ka nau ʻana a me ka moni ʻana.
Ka honua hua wainaʻaila hua waina a me hua hua waina hana ʻia.
Akā kekahi mau heluna kanaka hua waina aole pono e ai. Kekahi mau noiʻi hua hua wainaUa ʻike ʻia he mau mea hoʻoheheʻe koko ka turmeric, hiki ke hoʻopilikia i nā lāʻau hoʻoheheʻe koko a ʻaʻole palekana paha no ka poʻe me nā maʻi koko.
Eia nō naʻe, ʻaʻole e pilikia ka hapa nui o ka poʻe no kēia pilina ma o ka ʻai ʻana i ka nui o nā hua waina.
Nā pōmaikaʻi o ka ʻai ʻana i nā hua waina
Nui nā hua waina i nā mea kanu e hiki ke hāʻawi i nā pono olakino. No ka laʻana, he kiʻekiʻe i ka proanthocyanidins, he polyphenol waiwai antioxidant e hāʻawi i nā mea kanu i ko lākou kala ʻulaʻula, uliuli, a poni paha.
Hoʻemi ka Antioxidants i ka mumū a pale i ko mākou kino mai ke koʻikoʻi oxidative, i ka hopena i ka pale ʻana i ka metabolic syndrome a me ka maʻi maʻi.
ʻO nā Proanthocyanidins i loaʻa mai ka hua waina e hoʻemi i ka hoʻoulu ʻana e hoʻomaikaʻi i ke kahe koko hiki ke kōkua.
ʻO nā pūhui waiwai antioxidant i kapa ʻia ʻo flavonoids, ʻoi aku ka nui o ka gallic acid, catechin, a me epicatechin, ʻike pū ʻia i ka nui o nā hua.
Loaʻa i kēia mau flavonoids ka hoʻoheheʻe ʻana i nā radical manuahi a me nā waiwai anti-inflammatory i mea e pono ai no ke olakino lolo. Hōʻike ka noiʻi hiki ke hoʻopaneʻe i ka hoʻomaka ʻana o nā maʻi neurodegenerative e like me Alzheimer's.
hua waina Loaʻa iā ia ka melatonin, ka mea i hoʻopaʻa ʻia i loko o kona kumu i ka wā e oʻo ai. MelatoninHe hormone ia e hoʻoponopono ai i nā mele circadian e like me ke ʻano moe.
ʻO ka ʻai ʻana i ka melatonin e hōʻemi i ka luhi a hoʻomaikaʻi i ka maikaʻi o ka hiamoe. Hoʻohana pū ia ma ke ʻano he antioxidant a loaʻa nā waiwai anti-inflammatory.
Ma ka hopena;
hua wainahe nui nā meaʻai koʻikoʻi a me nā mea kanu ikaika e pono ai ko mākou olakino. ʻOiai aia i loko o ke kō, he haʻahaʻa glycemic index a ʻaʻole hoʻonui nui i ke kō koko koko.
ʻO nā antioxidants i loaʻa i loko o nā hua waina, e like me ka resveratrol, hoʻemi i ka mumū a pale i ka maʻi kanesa, ka maʻi maʻi a me ka maʻi diabetes.
Inā hou a paʻa paha, a i ʻole ma ke ʻano wai. hua wainaHiki iā ʻoe ke hoʻopau iā ia ma nā ʻano like ʻole.
