1 - He aha ka Lycopene a no ke aha e makemake ai iaʻu?
ʻO Lycopene he puaʻaʻai puaʻa e hāʻawi ana i nā meaʻai e like me nā'ōmato, ka huaʻulu, a me ke keloni i ko lākouʻulaʻula a me ka'ōmaʻomaʻo. Heʻano hauʻoli kēlā. Akā he aha ka maikaʻiʻoi aku o kēlā lycopene he hui antioxidant e hiki ke hakakā i ka pōʻino liʻiliʻi i nā pūnaewele i loko o kou kino a hiki paha ke hōʻemi i ka hopena o kekahi mau maʻi.
ʻO Lycopene kekahi māhele o kaʻohana carotenoid, he hui ia o nā pūpū e pili ana i ka huaʻa A. Aʻo nā kumu waiwai'ē aʻe e pili ana i ka hua'ōlelo alpha-carotene, beta-carotene , beta-cryptoxanthin, lutein, zeaxanthin, a me lycopene.
Ua'ōleloʻia nā papahana like e pili ana i kaʻaiʻana i ka meaʻai waiwai i loko o nā meaʻai i ka lycopene e pili ana i kahi maʻi liʻiliʻi o ka maʻi kanesa, maʻi maʻi maʻi maʻi a me nā maʻi o ka makahiki e like me ke kūlike o ka maʻamau. Akā, makemake wau e hoʻomaopopo - ke manaʻo nei he mea nui eʻike e pili ana kēia mau haʻawina ma ka nānāʻana aʻaʻoleʻo nā ho'āʻo hoʻokolohua. No laila,ʻo kahi mea'ē aʻe ma mua o ka lycopene no ka pono. ʻO nā meaʻai e kiʻekiʻe i ka lycopene he mea nui loa ia i ka huaora C, ka palahalaha, a me ka pālolo.
ʻO ia ke kumu e noʻonoʻo ai he mea nui ia e lawe i kāu lycopene mai nā meaʻai ma mua o ka hua'ōlelo. Pono, hiki iāʻoe ke loaʻa nā lycopene nui mai nā mea hoʻopihapiha, akā naʻe, neleʻoe i nā meaʻai'ē aʻe.
E hoʻouka i ka pahu slideshow eʻike i nā ala maikaʻiʻelima e loaʻa ai ka nui o lycopene mai kāuʻai i kēlā me kēia lā.
2 - Spaghetti Sauce
ʻO nā meaʻai hou eʻoi aku ka maikaʻi no kāu olakino. Akā, i ka wā e hiki mai ai i ka lycopene, uaʻoi aku ka maikaʻi ma kaʻaiʻana i nā meaʻai - ua hoʻonui maikaʻiʻia mai ka māla a me ke kāwiliʻia.
Hoʻopihaʻia kaʻanaka Spaghetti (aiʻole kekahiʻula mīkini i hanaʻia mai nā'ōmato) i ka lycopene a me nā huaʻai a me nā minela'ē aʻe. E ho'āʻo i kāu hana spaghetti a nānā paha i nā mea liʻiliʻi ma ka sodium a hanaʻia me nā meaʻai maikaʻi, e like me Organ Organic Spaghetti Sauce. E mālama iā ia i ka meaʻai maikaʻi ma ka lawelaweʻana i ka paʻi huaʻaiʻokoʻa me kahi salala māla ma kaʻaoʻao.
3 -'Ōpona Tomato
ʻO ka wai inu waipiu e like me ka mea inu, he alaʻoluʻolu loa ia e loaʻa ai ka lycopene. Hoʻoemi hoʻokahi kīʻaha o ka wai tōmato i ka lycopene, ua emi mai ka calories a he nui nā huaʻa A A me ka huahā C. Look for brands like RW Knudsen Very Veggie Juice - heʻoihana a heʻuʻuku ma ka sodium ma mua o nā hale kūʻai kūʻai'ē aʻe. E hoʻoulu i kahi pīpī aʻelua paha o ka meaʻalani ula ula no ka hoʻonui houʻana.
4 - Ke Kaukai Nui o ka Hale Wai
E lawe i kahi kanani aʻokiʻoki i mau'āpana. E loaʻaʻoe i kahi o ka lycopene i kēlā me kēiaʻai. ʻO ke kinui kekahiʻano momona o ka mea kanu, ka meaʻai C, a me nā huaʻa A. Aʻoi aku ka liʻiliʻi i ka calories. Hiki ke hoʻohana waleʻia ke kīpau no ka mea hoʻokahi wale nō a no ka saladai maikaʻi.
5 - Salsa
ʻO ka hoʻohanaʻana i ka salsa ma keʻano he kāpiliʻana a iʻole i ke kinakiʻana kekahiʻano'ē aʻe e loaʻa ai ka lycopene nui loa. E kūʻai i kāu salsa a kūʻai paha i salsa maikaʻi e mālama ai e like me Muir Glen Organic Salsa. Heʻano maʻalahi ia -ʻo ka salsa he kūlohelohe ia me nā'āpana tortilla i kāluaʻia, akā, ua nui loa ia me nā hua , a ma luna paha o ka uala.
6 -'Ōlāpiʻi Molike aiʻole hua waina'alapona
ʻO ka huaʻameʻa vineʻaʻole heʻano lycopene nui loa e like me nā meaʻai'ē aʻe ma kēia pahuhoho, akā he kumu maikaʻi ia. ʻO ke kumu waina maikaʻi he haʻahaʻa i loko o nā calories a he kumu maikaʻiʻo ia no ka meaʻai A a me C. A hiki nō iāʻoe ke hauʻoli i ka waiʻulu māliki no ka loaʻaʻana o kekahi lycopene i kāuʻai, eʻalaʻala wale nō no ke kō.
Nā kumuhana:
Hawaiian Cancer Society. "Lycopene." http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/lycopene
Nā Kauka Lapaʻau. "Lycopene." https://naturalmedicines.therapeuticresearch.com/
Ka Hui HanaʻImi Hana'AihanaʻAmelika Hui PūʻIa, Nānā Nūnoa Kūʻokoʻa National no ke Kūlana Kūlana Kūlana 28. https://ndb.nal.usda.gov/ndb/search