Pehea e hoʻonā aiʻo ia i nā meaʻai'ūlū
ʻO kaʻaiʻana i nā meaʻai he mea nui ia o ka meaʻai maikaʻi. Hiki i nā poʻe kelepa a me nā mea hoʻoikaika kino ke hoʻomaopopo iā lākou heʻano waiwai nui o nāʻano pono'ī. ʻO kēia pūnaewele māmā nā kumu waiwai antioxidant , e like me ka noiʻana i nā hana maʻamau. ʻO nā antioxidants he mau meaʻoihana ikaika e palekana i nā radical liʻiliʻi (nā pūnuku kalo) i loko o ko mākou kino a kōkua i ka paleʻana i nā maʻi. Ma muli o kēia pono, e pili ana kaʻaiʻana i nā huaʻina i ka emiʻana o ke kanesa, ka maʻi pūpū, a me nā maʻiʻekeʻeke.
Kaʻaiʻai hiki ke hoʻonui i ka waiwai kūpono
Ua'ōleloʻia,ʻo kaʻaiʻana i nā'ōleʻa momona ka mea maikaʻi loa. ʻOiaiʻo ia paha ka hihia no ka nui o nā meaʻai,ʻo kaʻohi maoli maoli ka mea e waiwai ai i kekahi mau mea kanu. Aia kekahi mau manaʻo maikaʻi a me ka maikaʻiʻole i ka noiʻi o ka wā e pili nei i ka hoʻomākaukauʻana i nā meaʻaʻahu. Wahi a kekahiʻatikala i paʻiʻia ma ka Journal of Agricultural and Food Chemistry , ua hoʻonuiʻia nā antioxidants i ka manawa i kukeʻia ai kekahi mau lau.
Hoʻohālikelikeʻia nā lauʻolo e hoʻomaikaʻi i ka waiwai kūpono i ka manawa iʻakoʻia. ʻIkeʻia nā pono o nā mea kanu e paʻa i loko o ka paia o ka hale me ka hoʻohanaʻana i keʻano hoʻomehana. No laila,ʻoiai kaʻaiʻana i nā huaʻona he mea maikaʻi ia a ua paipaiʻia no ka maikaʻiʻana o ka olakino,ʻo ka hanu eʻoi aku ka meaʻai. Ma lalo iho nei he mau meaʻai wale nō ia e pono ai ke kukeʻana:
- Pākē
- Kupikoli
- Kaomi
- ʻO ka'ōmaʻomaʻo (e komo pū ana kekahi mau kapakai hoʻomaha)
- Pākena
- 'Ahiha
Pākē
Hoʻopukaʻia ka papaʻomaʻa i ka hua, akā no ka hanuʻana, ua kapaʻia lākou he huaʻai. He mau mea'alapona a maikaʻi a he kumu waiwai o ka huaʻaila C a me ka lycopene. ʻO Lycopene keʻano pono'ī e hāʻawi ana i ka tumato i kona huelaʻulaʻula me nā waiwai antioxidant nui.
Ua paʻi ka puke no ka meaʻaiʻai a me nā meaʻoihana meaʻai ma kaʻikeʻana i nā pono waiwai kūpono o ka mīmī. Ua hoʻomohanaʻia kekahi mau ho'āʻo hanaʻai e hoʻomaʻamaʻa i ka'ōmaʻomaʻa'ōmaʻomaʻi i 88 degree Celsius noʻelua, 15, a me 30 mau minuke. Ua hoʻonuiʻia ka anaʻana o ka Vitamin C a me nā helu lycopene i kēlā me kēia me kēia. Ua hōʻikeʻia nā hualoaʻa i kahi hāʻina nui o ka huaʻaha C akā i ka likeʻole, he ulu nui ma lycopene.
ʻO ka'ōmole a me nā'ōmato kohua ka mea i makemakeʻia no ke kukeʻana e lawe mai i nā lycopene hou aku no ka ponoʻoi aku. Hōʻike kaʻimi noiʻi i ka lycopene i ka hopena o ka maʻi kanesa, hoʻonui i ke ola o ka naʻau, a hoʻonui i ka pane o ka neurological.
Kupikoli
ʻO Broccoli he huaʻakela palahalaha me nā waiwai o nā kumuhana keu. Nānā ka'imipili i ke kalapoli i loko o nā kinetene, nā carotenoids, polyphenols, a me glucosinolates. He waiwai waiwai hoʻiʻo lutein a me tocopherol. Hōʻikeʻia kēia mau meaʻeleʻele e hoʻemi i ka maʻiʻepa ma o ka hoʻohaʻahaʻaʻana i ka wela i loko o nā ipu koko. Ua kaulanaʻo Broccoli i kaʻai a me ka palaoa nui .
Ua paʻiʻia ka moʻolelo e ka International Journal of Food Sciences and Foodty article i keʻano o ka hanaʻana i ke kumikaila e pili ana i ka waiwai kumu waiwai. Ua hoʻoholoʻia nāʻano hoʻolālā likeʻole e hoʻemi i nā kumu kūpono o kaʻenehana antioxidant glucosinolateʻelima. Ma ka manawa hoʻokahi, ua hoʻonuiʻia ka nui o nā lutein, nā kāpena, a me nā tocopherols i ke kāpena bakina. ʻO kaʻoiaʻiʻo,ʻo ka lōʻihi o ka manawa hoʻolālā ua laweʻia ma mua.
Wahi a nā noiʻi i paʻiʻia ma ka Journal of Agricultural and Food Chemistry ,ʻo ka hanaʻana i ka broccoli ke hoʻolaha i ka hoʻokuʻuʻiaʻana o nā kāpona. ʻO nā kāpena Carotenoids he mau huahana olahana i hōʻikeʻia i ka nui o nā pono olakino i ka pauʻana. Hōʻailonaʻia ka hoʻonuiʻana i kēia mau haʻawina e hoʻonui i ka waiwai kumu waiwai ma broccoli. 'Ōleloʻiaʻo Broccoli e hāʻawi i ka nui loa o nā carotenoids i kaʻaiʻAmelika ma mua o nā meaʻai likeʻole.
ʻO ka pahu hana a me ka'āpaila kolo ka mea kūpono no ke kukeʻana no ka hoʻonuiʻana i nā kōpona e like me ka lutein a me ke phytoene. Hōʻike nā hōʻike i ka phytoene e hoʻonā i ka hopena o ka maʻi maʻi prostate, e hoʻonui i ke ola o ka naʻau, a hoʻemiʻia ka mumuna i loko o kā mākou mau kīʻaha koko.
Kaomi
ʻO Kalomu kahi lāʻau laulā kaulana. He puna waiwai lākou o ka beta-carotene, fiber, a me nā huaora a me nā minela he nui. Hāʻawiʻia nā kātika i nā pono olakino antioxidant i kapaʻia ma ka hapa nui i nā mea nui o ka huaʻa A A me ka beta-carotene.
Ua nānāʻia nāʻimi i pukaʻia ma ka Journal of Agricultural and Food Chemistry i nāʻano kuke kuke e like me ka waiwai kumu kūʻai o nā kāloka. Ua anaʻia nāʻano'āpana antioxidant ma hope o kaʻaila, ka puhiʻana, a me ka uila. ʻO nā kāpena, nā polyphenols, glucosinolates, a me ka waikawa ascorbic (ka huaʻaʻau C) ua hoʻopiliʻia ma hope o ka hoʻomoʻaʻana i nā kāloka.
Ua hōʻikeʻia nā hualoaʻa i nā kāloka ka mea i hoʻonui i nā kāpona (antioxidants) ma ka 14 pakeneka. ʻO nā kumu hanaʻai'ē aʻe he mea emi i ka nui o ka waiwai antioxidant me ka uila e hōʻike ana i ka emi loa. Ua hoʻohālikelikeʻia ka mana o nā'āpana antioxidant (TAC) i ka manawa o ka ho'āʻoʻai. Ua like nā hopena i nā noiʻi maʻamau e hōʻike ana i ka piʻi nui o ke kākāka TAC inā hoʻonāukiʻia i 130 degrees Celsius no 20 mau minuke.
ʻO nā kāloka kāpaila ka mea i mālama i ka huahana C a me nā carotenoids. Ua'ōleloʻia e hoʻohana i keʻano hana kumuhana maikaʻi no nā kāloti a me nā huaʻai a pau no ka mālamaʻana a iʻole ka hoʻomaikaʻiʻana i nāʻano meaʻai a me nāʻano antioxidant.
Paʻa
No kaʻohana Cucurbita ka Pumpkins a mahalo pahaʻoe i ka hua. Ma muli o ka nele o ka'alaʻolu a me kaʻono hou, ua kapaʻia nā palakina i nā huaʻai no nā meaʻai. Hoʻopili pūʻia ka Pumpkins i nā'ōpala o ka hoʻoilo, kukama, a me nā cantaloupes.
Wahi a ka noiʻiʻana,ʻo nā paukena kahi kumu maikaʻi o nā antioxidants a me ka fiber. Kūkuluʻia ka papaʻai e hoʻokuʻu i nā pūpū e like me lycopene a me nā carotenoids e maʻalahi ai ke komo. Loaʻa i ka Pumpkins nā huaora a me nā minela he lehulehu a ua manaʻoʻo ia he meaʻai maikaʻi.
ʻO nā pono olakino o kaʻaiʻana i ka lauuʻu i kālaiʻia,ʻo ia ka hoʻoemi i ka hopena o kekahi mau maʻi āpau, ka mālamaʻana i ka maʻi maʻamau, ka ho'ēmiʻana i ka hanuʻana, a me ka maikaʻi o ka maka maka. ʻO nāʻanoʻanoʻo ka'olokona kekahi meaʻai maikaʻi loa a me kahi kumu waiwai o nā meaʻai.
Pākena
Ua kapaʻia ka'enerakara kekahi o nā mea kanu maikaʻi loa. Aia i loko o nā hua'ōlelo he nui, nā mineral, a me nā antioxidants mana. Aia ia i loko o kahi'olonā'ē aʻe. Kūkulu nā kōkua i ka wāwahiʻana i nā paia o nā pūpuni koʻikoʻi no ka hoʻonui maikaʻiʻana o nā meaʻai kūpono.
ʻAiʻiaʻo'Asakagus he meaʻai maʻamau i loko o ka palahalaha . Hoʻokaʻawaleʻia nā kōkua e mālama i nā kilo o ke koko,ʻo ia ka momona o ka iwi, a ke hoʻoikaika nei i ka ulu a me ka uluʻana. He punawai waiwai nō hoʻiʻo ka meaolaʻo A,ʻo ka'ūmūmū E, ka huaʻaila K, magnesium, niacin, a me nā meaʻai'ē aʻe'ē aʻe.
ʻO nāʻano antioxidant ikaika i loaʻa i ka'alapaka i kāhuʻia e mālamaʻia ko mākou pūnaewele, nāʻiʻo, a me nā'ōpona ma ka ho'ēmiʻana i ka pōʻino oxidative. ʻO ka'enera me ka nui o ka lapa e manaʻoʻia no ka pohō kaumaha a me ka meaʻai maikaʻi.
'Ahiha
Hoʻohuiʻia nā pūmakai i ka lau nahele akā he mau mele wale nō lākou. ʻO ka'ōpiko kahiʻano nui o nā meaʻai e like me nā weu, nā moa, a me nā halo. ʻO ia pahaʻaʻole paha he meaʻono a heʻaiʻai paha, akā, aia nā papa hiki ke hoʻomeʻaʻia. ʻO nā'ōpūʻohi likeʻole me nā kī keʻokeʻo, crimine, a me portabella.
Hōʻike kaʻimi i nā meaʻai likeʻole i waena o nā pūlaʻi a me nā'ōlaʻi maʻamau, akā, e ulu ana ke aho i ka wā e kuke ai. Hoʻopili ka mea kanu i nā haha i hoʻokuʻuʻia no ka hoʻonuiʻana i ka nui o ka lawelaweʻana, me ka hoʻonuiʻana i kāu i ke ahi. Hoʻohālikelikeʻia ka laweʻana o ke kele i ka'āpana kaumaha a me ka mālamaʻana i ke kaumaha.
ʻO kahi hauʻoli kahi punaʻo o nā mea kanu maikaʻi o ka mea kanu, vitamins, minerals, a me nā antioxidants. Wahi a nā noiʻi i paʻiʻia ma ka Journal of Nutrition , ua'ōleloʻia nā pūmakai e kōkua ai me ka hōʻemiʻana i ka hopena o nā maʻi kūlohelohe, e like me ke kanesa.
ʻO kahi hua'ōlelo mai
ʻO nā huaʻai he mea nui loa ia o kā mākouʻaiʻai i kēlā me kēia lā. ʻO kaʻaiʻana paha, hiki ke hoʻonui i ka maikaʻi o nā meaʻai o kekahi mau momona eʻae ai i ka mālamaʻana i nā meaʻai a me nā antioxidants. ʻOiai paha eʻai pahaʻoe i ka'ōlaʻi a me ke kuke paha,ʻo ka maikaʻi o ka lawelaweʻana i kaʻaiʻana i nā mea kanu likeʻole e hōʻike ponoʻia ka hoʻomaikaʻiʻana i kou olakino.
> Kālā:
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> Hwang ES et al. Nā hopena o nāʻano hoʻomehana ala ma nā glucosinolate, carotenoid a me ka tocopherol hāʻina ma broccoli. International Journal of Food Food and Nutrition . 2013.
> Joanne L. Slavin et al. Nā Huakaʻi Ola o nā hua a me nā meaʻai. Ka Nūpepa o ka holomua i loko o Nutrition. 2012.
> Miglio C et al. Nā hopena o nāʻano hana maʻamau e pili ana i ka waiwai kino a me kaʻike kino o nā huaʻai i kohoʻia. Ka Paʻi HaʻawinaʻOihana a me ka Māmā . 2008.