Nā Phytonutrients a me pehea e hiki ai iāʻoe ke loaʻa hou aku iā lākou ma kāuʻaʻai
ʻO nā phytonutrients, iʻikeʻia hoʻi heʻano phytochemical, he pūpū i loaʻa i nā mea kanu (me kaʻole o nā huaola, nā mineral, a me nā macronutrients ) e loaʻa ai ka maikaʻi o ke kino. Aia ma kahi o 30,000 o lākou, akā ua hoʻoponopono waleʻia a ho'āʻoʻia kahi mea liʻiliʻi loa. Hiki i nā mea phytonutrients ke pale i ko mākou mau pūnaewele mai nā maʻi. Aia kekahi o lākou i nā hopena antioxidant .
Hiki i kekahi poʻe ke hoʻonui i ka pūnaewele olakino, a iʻole nā hopena o ka pāʻani āpau, antiviral, antibacterial, a ke kōkua paha i ka hanaʻino i nā kamepiula. ʻO nā huaʻona nui a me nā hua iʻoi aku ka kiʻekiʻe ma kēia mau mea kanu, akā,ʻo ke kele, ke kokoleka, nā nīkeke, nā huakeke, a me kaʻailaʻaila kekahi kumu nui o nāʻano pono'ī. ʻO nāʻohana likeʻole o nā mea kanu keʻano i kekahi o nāʻohana o nā mea pāloka, e like me nā meaʻalani e loaʻa i kaʻohana carotenoid.
Eʻai i ka Rainbow: Phytonutrients in Color
Ua lohe pahaʻoe he pono ke "aiʻoe i ke ānuenue", aʻo ka nui o nā meaʻai papahana kekahi kumu. ʻO kaʻaiʻana i ke ānuenue e hāʻawi iā mākou e loaʻa i nā meaʻoi aku o nā mea e pono ai keʻano o ka papawai ke hāʻawi aku i nā pono maikaʻi likeʻole. No ka laʻana,ʻo ka lycopene i nā'ōmato a me ka'ulupiʻi māliko, nā anthocyanins i nā hua waina, a me nā flavonoids i ka balekale, he mau hōʻailona like ia o nā hoʻopiliwaiwai waiwai maikaʻi e hana likeʻole.
Nui nāʻano kinonawaiwai (eg, flavonoids a me lignans) hāʻule i loko o kahi nui aku i kapaʻia he polyphenols.
Eia nāʻelimaʻala o nā meaʻai a me ka hana o kēlā me kēia o nāʻokoʻa e pili ana:
- ʻAlaʻala,'aniani, raspberries, beets, cherries a me kaʻaila
Kākoʻo i ka prostate, ka maʻi urinary a me ke olakino DNA. Ke pale nei i ka maʻi maʻi a me ka maʻi pūpū,ʻo ia ka lycopene, ka'ellagic acid, quercetin, hesperidin, anthocyanidins
- Māʻona - eggplant, hua waina, blueberries a me nā mākoki
Maikaʻi no kou puʻuwai, ka lolo, ka iwi, ke ahonui a me ke olakino puʻuwai, including resveratrol, anthocyanins, phenolics, flavonoids - Kele - kiwi, avocado, canloloupe, broccoli, spinach
Kākoʻo i ke ola o ka maka, ka hana hana, ka hana a me ka ola olakino e aofia anaʻo EGCG, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, coumestans - 'Aleʻele - aniani, nā haoha, nā pears
Kākoʻo i nā iwi olakino, e holoholo me ka hakakā a me ka hakakāʻana i ka maʻi maʻi a me ka maʻi kōpē e like me ka EGCG, allicin, quercetin, indoles, glucosinolates - 'Aleʻele / Orange - ka'ulaki, kāloti, piʻika, ka pineapple a me ka papaya
Hoʻoulu i ka ulu ulu maikaʻi a me ka uluʻana a me ka ola maka maka maikaʻi me ka pīpaka alpha, beta-carotene, beta-cryptoxanthin, lutein / zeaxanthin, hesperidin
Pehea e hana ai i ka Rainbow
ʻO kahi papa hana maikaʻi loa i nāʻohana me nā keiki,ʻo ia ke mālamaʻana i nā kiʻi hua a me nā meaʻai a puni ka lumi kuke. Hōʻike nāʻimi e pili ana i ka hoʻopili waleʻana i nā kiʻi o nā huaʻai a me nā huaʻai e hoʻonui i kou laweʻana i nā meaʻai. Ma kahi maikaʻi aʻe, hiki iāʻoe ke mālama i kahi sakuhi ma luna o ka fīhīpihi aiʻole i ka lumi kuke kahi e hoʻomanaʻo ai mākou i nā hua a me nā mea kanu a mākou iʻai ai a me nā "ʻano" o nā meaʻai i waihoʻia e lākou eʻai.