ʻO ke kohoʻana i nā kumuʻai maikaʻi loa o nā antioxidants hiki ke hele i kahi lōʻihi e hoʻonui ai i kou maʻi olakino a me nā maʻi. ʻO kekahi papa o nā pūpū i loaʻa i loko o ka nui o nā meaʻai (ʻo ia hoʻi nā mea i loaʻa i nā mea kanu), nā mea antioxidants e kōkua i ka paleʻana i nā hopena e hōʻinoʻia ai nā radical free. Manaʻoʻiaʻo ka hoʻonuiʻana i kāu laweʻana i nā kumu meaʻai maikaʻi loa o nā antioxidants e hiki ke kōkua i ka pale aku i nā pūʻulu ola nui, e like me ka maʻi maʻi, ka maʻi maʻisā, ka maʻi Alzheimer, a me kekahi mau maʻi maʻi.
He aha nāʻano o nā meaʻai e like me nā kumu maikaʻi o nā antioxidants?
ʻO nā huaʻai he nui, nā hua, a me nāʻanoʻano meaʻai'ē aʻe he mau kumu maikaʻi o nā pūhui antioxidant, e like me: anthocyanins, carotenoids (pēlā i ka beta-carotene ), lutein, lycopene, resveratrol , selenium, huaʻaila C, a me ka huaʻa hua .
Eia kekahi,ʻo ka nui o nā meaʻai a pau e hoʻolako i nāʻano likeʻole antioxidant, a me kēlā me kēia mea me kona mau pono pono'ī kino. Eia kekahi laʻana,ʻo nā anthocyanins, ka huaora C, ka resveratrol, a me ka selenium,ʻoiai nā'ōmaʻomaʻo'ōmaʻomaʻo e like me ke kale, ka'ōnihi, a me nā momi momona, hāʻawi lākou i nā huaora C a me E, lutein, a me ka antioxidant i kapaʻia kaempferol.
ʻOiaiʻo nā lau nahele a me nā huaʻai kekahi o nā kumuʻai maikaʻi loa o nā antioxidants, hiki iāʻoe ke hoʻopiha i nā pūhui antioxidant e kaʻaiʻana i nā lekile a me nā nūpona, inu wai (e like me ke kēniu me kaʻeleʻeleʻele ), a me ka hoʻohanaʻana i nā meaʻala a me nā meaʻala maikaʻi i kāu kukeʻana. ʻO nā meaʻai pākeke e like me ka popcorn a me ka makalekalekaʻeleʻele hoʻi e hoʻopakele i kahi mau antioxidants.
ʻO 20 mau kumuʻai maikaʻi loa o nā antioxidants
No kekahi hōʻike i paʻiʻia ma ka Journal of Agricultural and Food Chemistry i ka makahiki 2004, ua hana nā kānakaʻepekema mai ka US Department of Agriculture (USDA) i ka mea iʻikeʻia he hōʻuluʻulu kūpono loa o ka waihona antioxidant o nā meaʻai pauʻole.
Heluheluʻia nā meaʻai e nā kāmoʻo USDA i kēia mau meaʻai e like me ka nui o nā mana hana antioxidant,ʻo ia ke ana o ka mana o nā antioxidants e hoʻopau i nā radical free.
I loko o kā lākou noiʻiʻana ma luna o nā meaʻai he 100 aʻoi,ʻo nā mea kākau i hōʻikeʻia i kēia mau mea e lilo i meaʻai maikaʻi loa o nā antioxidants:
NāʻAi, Nānā Hana Hana,ʻAna Hana'Aiwi Ma ke Kūʻai
Ke kīʻahaʻulaʻula liʻiliʻi (maloʻo), 1/2 kīʻaha, 13,727
ʻO nā mea ulaʻula, 1 cup, 13,427
Piʻi pīkī pua (maloʻo), 1/2 kīʻaha, 13,259
Pākē i nā pāpū, 1/2 kīʻaha, 11,864
ʻO Blueberries (hanaʻia), 1 kapu, 9,019
Cranberries, 1 cup (whole), 8,983
Artichoke naʻau, 1 kapu, 7,904
'Ohie, 1 cup, 7,701
ʻO nā pākeke, 1/2 kīʻaha, 7,291
Kupa, 1 cup, 6,058
Kuluhi, 1 cup, 5,938
Pālaʻiʻulaʻula, 1, 5,900
Nā'ōpuʻuʻo Granny Smith, 1, 5,381
Pecans, 1 'auneke, 5,095
ʻO nā cherries maikaʻi, 1 cup, 4,873
Pulaʻeleʻele, 1, 4,844
ʻO Rīpī uala, 1 iʻaila, 4,649
ʻEleʻeleʻeleʻele (maloʻo), 1/2 kīʻaha, 4,181
Plums, 1, 4,118
Ka'ōlaʻiʻo Gala, 1, 3,903
No ke aha e pono ai kāu e kiʻi i kāu mau mea anuanu mai ka meaʻai?
ʻOiaiʻo ka nui o nā kānaka e lawe i nā mea hōʻailona antioxidant, ma muli o kaʻaiʻana i nā meaʻai waiwai o nā antioxidant e manaʻoʻia he ala maikaʻi e hoʻoikaika ai i kāu mau antioxidant. Ma waho aʻe o ka loaʻaʻana o nā pūhui antioxidant,ʻo kēia mau meaʻai e hāʻawi i nā meaʻokoʻa'ē aʻe o ka meaʻai maikaʻi, e like me nā mineral a me ka fihiʻai.
ʻOiai nā haʻawina mua e hōʻike nei e hiki i nā mea hōʻailona antioxidant ke kōkua i ka paleʻana i ka maʻi ma ka hoʻohaʻahaʻaʻana i ka pilikia kaumaha, e nui ana ka noiʻiʻana ma mua o ka hikiʻana i kēlā mau hōʻailona no ka paleʻana i nā maʻi. ʻO kaʻoiaʻiʻo,ʻo ka National Center for Health and Health Integrity nā mea i loaʻa i nā hopena o nā noiʻiʻepekema paʻakikī e pili ana i ka nui o nā kānaka he 100,000 e hōʻike ana he hikiʻole i nā pākuʻi antioxidant ke hoʻemi i ka hopena o nā maʻi kūlohelohe e like me ka maʻi maʻi a me ke kanesa.
Aia kekahi hopohopo no ka laweʻana i nā antioxidants i loko o ke kāpili kālā e hoʻopilikia i ka hiki o kou kino e komo i nā meaʻai'ē aʻe.
Pehea e hoʻoikaika ai i kāu i kahi o nā meaʻai maikaʻi loa o nā Antioxidants
No ka hoʻouluʻana i nā antioxidants, e mālama i ka meaʻai kaulike e komo ana i nā meaʻai i loaʻa i ka mea kanu a kāohi i kou laweʻana i nā meaʻai. ʻO ka noiʻana iʻeiwa mau huaʻai a me nā hua i kēlā lā i kēia lā he ala maikaʻi loa ia e hoʻonui ai i kāu laweʻana i nā kumuʻai maikaʻi loa o nā antioxidants.
Nā kumuhana
Benzie IF1, Choi SW2. "Nā Antioxidants i ka meaʻai: ka helu, ke ana, ka hiʻona, ka hana, nā kuhikuhi, nā hōʻailona, a me nā noiʻi noiʻi." Nānā Kūʻai Nutr Res. 2014; 71: 1-53.
ʻO Carlsen MH1, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. " ʻO ka nui o ka helu antioxidant o kaʻoi aku o 3100 mau meaʻai, nā mea inu, nā meaʻala, nā mea kanu a me nā mea hoʻokomo i hoʻohanaʻia ma ka honua holoʻokoʻa. " Nutr J. 2010 Ianuali 22: 9: 3.
Ka Papa Kūloko o ka Pūnaewele no ka Ola Loa. "Nā Antioxidants a me ke Ola: He Hōʻike." NCCIH Nā Helu No: D483. Novema 2013.
Pandey KB1, Rizvi SI. "E kanu i nā polyphenols e like me nā antioxidantsʻai i ke ola kanaka a me nā maʻi." Oxid Med Cell Longev. 2009 Nov-Dec, 2 (5): 270-8.
Ka Hoʻohaha:ʻO kaʻike ma kēia pūnaewele kahi i hoʻolālāʻia no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.