1 - Blueberries He Top Antioxidant
E noi iʻelima kaukamai olakino e hāʻawi i ka papa inoa o kā lākou punahele "superfoods," a eʻokoʻa nā hopena - akā, e pakele hoʻi. ʻO ke kumuʻo kēlā me kēia meaʻai e hāʻawi i kekahi mea'ē aʻe a he mea nui i ka hanaʻana i ke kino.
ʻO kahiʻai ma ka papa inoa paha he kumu waiwai o ka protein a me ka fiber, akā naʻe nele ka makani i nā huaora a me nā minela. ʻO kahi mea kūʻai'ē aʻe paha e hiki ke hoʻouluʻia me nā'āpiopio e hakakā i ka maʻi, akā, ma kahi o ka pūmua. ʻO ia ke kumu i'ōlelo ai nā poʻe akamai i kaʻaiʻana i nā meaʻai likeʻole o ka meaʻai ka mea maikaʻi loa e mālama ai i ka ola maikaʻi. E ho'āʻo aʻai i nā meaʻai i kēia mau lā a pau, a laila e nānāʻoe i kēlā me kēia pahu pahuʻai.
E lawe i nā blueberries, no ka mea. Ma ke aʻoʻana i nā hua a me nā huaʻai maʻamau, ua loaʻa i nā blueberries nā antioxidants iʻoi aʻe ma mua o 40 o ko lākou mau mea hoʻokūkū. Mālama kēia i ka papa launaʻole ma ka papa o ka papa inoa no ka paleʻana i ke kīʻaha, ka maʻi o ka maʻi, ka dementia, a me ke kaulike macular.
ʻO ka Blueberries hoʻi e pale aku i nā maʻi o ka'ōmipali, mahalo i nā epicatechins antioxidant. Hoʻopili nā lāʻauʻepekema i ka maikini mai ka paleʻana i ka paia o ka mea maʻi. ʻOi aku ka laulima i ka wai , me ka hoʻolakoʻana i kaʻili a me nā pūnaewele o ke kino.
ʻO kaʻaiʻana i ka hapalua o ke kīʻaha blueberries e hoʻopiha i hoʻokahi huaʻai a me ka meaʻai i ka lā.
2 -ʻAi no ka Komoʻana o ka Faila
Ua kiʻekiʻe kaʻona i ke ahi pa'ū a pili i ka hoʻohaʻahaʻaʻana i ke koko a me nā kiʻekiʻe o ka cholesterol levels. ʻO ka'ōmeʻa ka'aleʻalea maikaʻi , a ua lako lākou i ka beta-glucan. ʻO Beta-glucan he filemili hiki ke kōkua aku e kōkua i ka ho'ēmi i ka digestion o ke kō me ka mālamaʻana i ke kō o ke koko.
ʻO kaʻohi kekahi kumu nui o ka mea kanu o ka mea kanu maikaʻi e kōkua ana me ka uluʻana o ka ulu a me ka hanaʻana. Hāʻawiʻia kēlā me kēia hapalua kīʻaha he 10 grams, a ua nui nāʻike i hōʻikeʻia i kaʻaiʻana o ka oatmeal e hoʻemi i ka hopena o ka maʻi maʻi.
Hoʻokū i kou lā a me kou kino me ka pola o kaʻaila-a me ka kakahiaka kakahiaka, he meaʻai maikaʻi maikaʻi loa aʻoi paha.
3 -ʻO Apple kahi lā e mālama ai i ke kauka
Hoʻomaopopo pono paha kaʻimi i ka " ʻaʻaiʻana i ka'ōpala i kahi lā." He mau meaʻai ka meaʻai i nā antioxidants quercetin a me catechin. Hoʻoponoponoʻo Quercetin a me ke kāpena i ko mākou mau pūnaewele a kōkua e hōʻemi i ka hopena o ka maʻi āpau a me ka maʻi maʻi. Nānā: hiki iāʻoe ke loaʻa aku i nā fiber a me nā meaʻai ma kaʻaiʻana i kaʻili.
ʻOi aku ka'ōpala a me kaʻili i ka fiber ma mua o ka nui o nā hua'ē aʻe, kahi hiki ke kōkua i ka poho kaumaha ma o ka hoʻomaikaʻiʻana i kaʻai. ʻO nā meaʻawaʻawa he mea nui, e hoʻopiha ana, a hāʻawi i ka ikaika ma ka hoʻohuiʻana i nā pōmaikaʻi hōʻailona antioxidants.
Ua lilo ka'ōpona i mea hou "ʻai wikiwiki" no ke olakino.
4 - Hoʻonuiʻo ke Tea i ka Metabolism
ʻO ka'ōmaʻa Green kahi pūnaewele antioxidants. ʻO kona mau helu antioxidant ka mea iʻoi aku ka kiʻekiʻe ma mua o ka mea i anaʻia i nā hua a me nā huaʻai.
ʻO ka'ōmaʻa Green ka nui o ka catechin, he antioxidant i kōkuaʻia e pale i ka pōʻino pūpū i loko o ke kino. Hōʻikeʻia ka Catechin e hoʻemi i ka hoʻonaʻana i loko o ke kino. Ua'ōleloʻia ka hoʻolālā i ke kōkua i nā maʻi a me nā maʻi. Hōʻikeʻia kēia antioxidant mana e hoʻemi i ke kahe koko kiʻekiʻe a hoʻemi i ka hopena o ka maʻi maʻi.
Ua hōʻoiaʻia ka'ōmaʻa Green e kōkua i ke kāohiʻana i ke kūkuluʻiaʻana o nā pāpū i pili i ka maʻi o Alzheimer. ʻO nāʻoihana olakino'ē aʻe,ʻo ka hoʻomāhuahuaʻana i ka metabolism no ka pohō kaumaha.
ʻO kaʻoliʻoliʻana i ka tii tea ua lilo i meaʻono-hoʻomanaʻo wale nō e mālama i ka'ōmaʻomaʻo.
5 - E hoʻonā i ka hoʻonaehoʻana i ka inaina
ʻO nā hua o ke ahiʻaʻole wale he kumu maikaʻi o ka fiber akā ua hoʻokomo pūʻia me kaʻaila alpha-linolenic. ʻO ka alpha-linolenic acid he'aleko momona ia e hōʻikeʻia ana e ho'ēmi i ka hoʻonaʻana i loko o ke kino. Loaʻa nā'ōpala i nā lignans. ʻO Lignans kekahiʻano mea kanu lāʻau i kapaʻia he polyphenols. Hoʻokomo kēia mau hua mua i nā loli i hoʻohaʻahaʻaʻia o kekahi mau maʻi āpau e pili ana i ka hormone.
ʻO nā meaʻokoʻa pāʻokoʻa o nā hua lūlū he mea kōkua ia no nāʻene a me ka hānai. ʻO kahi o ke olonā kahi kumu maikaʻi loa o ka fiber a kōkua iā ia e hoʻokuʻu i nā pilikiaʻeha. ʻO ka'ōpala he meaʻona momona a me ka waiwai waiwai o ka momona maikaʻi.
ʻO Flax he mea nui kupaianaha piha ia o nā kolamu, nā mea momona momona nui, a me nā momona waiwai . Hiki ke loaʻa nā pōmaikaʻi ola ma ka wā e pau ai ka hua lūlū a pau iʻole e like me ka mea i komo i loko.
6 - Yogurt Ka maikaʻi o ke kīnā
Uaʻikeʻiaʻo Yogurt no kona hua'ōlelo probiotic a iʻole mea ola kino maikaʻi. Hōʻikeʻiaʻo Yogurt e ho'ēmi i ka uluʻana o nā meaʻehaʻeha ma ka'ōpala pahū. Hiki ke kōkua ia i ka mālamaʻana i nā hanu pale i loko o ke kino.
ʻO kaʻaiʻana i ka yogurt ua hōʻikeʻia e hoʻonui i kā mākou pūnaewele paʻa a mālama i nā palekana mai nā maʻi e like me ke kanulau. Hiki i nā pāpikipiki ke kōkua me nā maʻi levē maʻemaʻe, nā maʻi palupalu pāpīpī, nā maʻi maʻi'ā'ī, a me nā maʻi o ka maʻamau.
ʻO Yogurt kekahi kumu nui o ka calcium i ka iwi a me ka pr otein . ʻAʻole i hoʻokumuʻia nā mea a pau. E nānā i ka lepili "nā ola ola a me nāʻoihanaʻoihana" no ka mālamaʻana i nā hua'ōlelo pīpī. A ua'ōleloʻia hoʻi e hoʻopau i nā'ōpala ma luna o nāʻano kalo.
7 -ʻO Broccoli ka Mō'ī Antioxidant
ʻO Broccoli, kahi carbohydrate cruciferous kekahi o nā antioxidants mana loa i loko o kā mākou pahu hana meaʻai. Hoʻopakeleʻo Broccoli i ko mākou kino mai ka maʻi make a hoʻonohoʻia ma luna o ka papa inoa kūʻai.
Hāʻawiʻo Broccoli i ke kumukūʻai waiwai nui me ka uku hoʻolimalima haʻahaʻa. ʻO ia ka momona momona o nā meaʻai nui. Ua kapaʻia ka noiʻiʻo brocoli ka mō'ī o ka lapaʻau maʻi. Ua hōʻike kaʻimi i nā pūpū sulfur i ka broccoli i hōʻailona i ko mākou mau genes e hoʻonui i ka hanaʻana o nā enzymes hoʻoponopono. ʻO kēia mau enzymes hiki ke hōʻeha i ka maʻi hanu-e hoʻohuiʻia ai nā pūpū.
Eia kekahi, hoʻopukaʻia ka broccoli i ka pūnaehana mālamaʻole, ke kākoʻo o ka maʻi cardiovascular, kūkulu i nā iwi, a me nā hakakā i nā maʻi palupalu.
8 -'Ola Olive no Heart Health
Kapaʻia kaʻailaʻaila ma keʻona momona maikaʻi e hōʻike ana i ka hōʻeha o ka maʻi maʻi. ʻO ka momona momona i loaʻa i kaʻailaʻaila ka monetersated fatty acids (MUFAs). Ua hōʻikeʻia nā MUFA i lalo i ka cholesterol āpau a kōkua i ka hoʻoikaika i ke kuʻi koko.
Ua hoʻokomoʻia kaʻailaʻaila ma ka hoʻohaʻahaʻaʻana i ka nui o ka insulin, ka mana o ka blood sugar. Ua hōʻikeʻia ka noiʻi i ka pōmaikaʻi nui i ka poʻe i loaʻa i ka maʻi maʻamau 2.
Piʻi ka hinuʻaila ma nā antioxidants i kapaʻia nā phenols i pili i ka pale o ka cholesterol buildup ma nā paia o ke kala. E nānā no ka "wahine puʻupaʻa," "nāʻailaʻoliva hou", a iʻole "nāʻailaʻoliva i paʻiʻia" no nā kumu waiwai maikaʻi.
ʻO ka'ōpulu i manaʻoʻia he hoʻokahi kaʻina kaʻina o ka lā i kaʻohiʻana i nā pono maikaʻi o ka naʻau.
9 - Eʻai i nā meaʻai
ʻO ka beana kahi kumu maikaʻi loa o ke fila a hiki i ka'aleʻaleʻa maikaʻi eʻai i kēlā lā i kēia lā. Hoʻomaopopo i ke aho i ka puʻuwai ma ka hanaʻana i ka cholesterol ma mua o ka loaʻaʻana i ka paʻi i ka paia o ke keʻe. Hoʻopauʻia ka cholesterol ma o ka hana maʻamau o ke kino. Hōʻike ka hōʻikeʻana i kaʻaiʻana i ka fiber hiki ke hoʻololi i ka cholesterol āpau e 10 ā 15 pakeneka a piliʻia i ka maʻi maʻi liʻiliʻi.
Aia nā pohoʻeleʻele i nā anthocyanins, pūhui antioxidant i hōʻikeʻia e hoʻonui i kaʻoihana lolo. Aia i loko o lākou ke kaʻina o ka lāʻau kanu i ke kiʻekiʻe loa akā pono e hui pūʻia me ka palaoa e like me ka laikiʻeleʻele e haku i kahi "hoʻopihapiha".
ʻOi aku ka nui o nā beana ma mua o ka "hua mele," aʻo nā pono olakino iʻoi aku ka maikaʻi o ka mele.
10 -ʻO ka'alaniona he Healing Spice
ʻO ka cinnamon ua lilo i hoʻokahi o nā meaʻala ikaika loa e loaʻa ai nā lālani o ka meaʻai. Ua pili nāʻike i ke kinamona no ka hoʻomaikaʻiʻana i ke kō koko i loko o nā poʻe e loaʻa ana i ka maʻi diabetes.
Hoʻohālikelikeʻia ka painaʻana i nā antibacterial, anti-parasitic, a me nā mea anti-fungal.
ʻO ka kinamona ka mea kiʻekiʻe i ka manganese, ka hao, ka calcium, a me ke kele a pau e pono ai ke kino. Hoʻonuiʻia nā hua ola ola o kēia mea nui ma o ka hoʻomauʻana i nā noiʻi akā ua hoʻohana lōʻihi ia i nā lāʻau lapaʻau.
He mea hauʻoli ia eʻike i nā kinamona maikaʻi ua ulu aʻe ma mua o ka'ōpū piele a me ka pīpī cider i meaʻai maikaʻi no kou olakino.
> Kālā:
> Alzheimer's.net Pūnaewele Boosting Nā Pāʻani E Kū'ē ana iā Alzheimer's. 2013.
>ʻAi Noia J. Defining Powerhouse Nā huaʻona a me nā huaʻai: kahi kūlohelohe kūlohelohe. ʻO ke Prev'Okekila Dis . 2014; 11: 130390.
>ʻO Garelnabi M, Mahini H, Wilson T. Quercetin me ka hoʻolālā e hoʻoponopono i ka lipoprotein metabolism a ka ho'ēmiʻana i ke kāʻei hana atherosclerosis. Ka Nupepa o ka International Society of Sports Nutrition. 2014; 11: 22.