Ke hōʻikeʻia nei ka mea eʻai aiʻoe i kekahi o nā kumu nui loa no ka nohoʻana i ke ola lōʻihi. Me ka hoʻolālā, hiki i kāuʻai ke lilo i mea maikaʻi loa i ke kāohiʻana i nā maʻi mauʻia a me ka hoʻolahaʻana i ke olakino a me ka lōʻihi. ʻO kaʻaiʻana i ka hapa nui o kēia mau meaʻaiʻeono-ʻeono i kēlā me kēia lā, hiki iā ia ke kōkua iāʻoe e hoʻoikaika i kāu pūnaewele kamepiula a hiki ke hoʻonui i nā makahiki i kou ola ma ka hoʻonuiʻana i kou olakino.
1 - Greens
Hoʻopihaʻia nā greens i nā meaʻai nā mea kanu, akā, he nui keʻano o nā calories. Ma kahi o 100 mau calories wale no ka paona,ʻo nā'ōmole'ōmaʻomaʻa heʻai momona maikaʻi loa ia, no ka hiki iā lākou keʻaiʻia i ka palena palenaʻole. Mālama nā kī mālama i nā kīʻaha koko, e paipai i nā maka maikaʻi, a pili pū me ka hoʻohaʻahaʻaʻana i ka hopena o ka maʻi. ʻO ka hapa o kēia mau mea kanu,ʻo lākou kekahi o nā maka'āinana, bok choy, kale, a me nā kālepa, no loko mai ia o kaʻohana kinowailua, kahiʻano o ka mea kanu iʻikeʻia no kāna mau mea hakakā. E noʻonoʻo e hoʻohui, e'okiʻuki iʻole paha i kēia mau mea kanu, no ka mea e hana ana pēlā i ka hopena o ka hopena o ka hanu.
2 - Pūniu
ʻO nā bean keʻano o nā mea maikaʻi e hele mai ana i nā pōpō liʻiliʻi. ʻO kaʻaiʻana i nā pīnī, a me nā leʻaleʻa'ē aʻe, e kōkua iāʻoe e noʻonoʻo pono, a no ka mea he mana ko lākou i ke koko, e kōkua nō hoʻi lākou e pale i kaʻai. ʻO ke kiko o ka paʻi ma ke kīhā ka haʻahaʻa i nā haʻawina cholesterol. ʻO kaʻaiʻana i nā pīni, piʻa, aiʻole nā lehua iʻelua manawa o ka hebedoma, ua loaʻa ka pōʻino o ka maʻiʻeleʻele i 50 mau hapa, a me ka hāʻawiʻana i ka pale nui ma o ka laulā, larynx, pharynx, ka'ōpū, a me nā maʻi hanupō. Ke hopohopo neiʻoe e ho'āʻo i nā pīniki no ka mea hiki ke kūpono i nā'ōlelo pilikino? ʻO ke kīʻo ka hoʻomaka iki a kūkulu i kou hoʻomalu i nā lā he nui.
3 -'Ālika
ʻO nā'aleʻa, me nā leka, ke kāleka, nā chives, ka pāpā, a me nā maʻi pale, he mea ia e pono ai kāu kamepika a me nā pono o ka maʻi, a me ka loaʻaʻana o ka hanu anti-cancer a me ka maʻi diabetes. ʻO nā'aluʻa, e like me nā'ōpala o ke kupapaʻu, eʻokiʻokiʻia, eʻokiʻia, aiʻeliʻia paha i mea e loaʻa ai ka nui o nā pono. Keʻokiʻokiʻoe i nā'alemiki aʻike kou mau maka i ka haehae,ʻo ia ka manawa e hana ai nā aniani i ka pūhui anti-cancer. Uaʻikeʻo kaʻikeʻana i kaʻikeʻana o ka uluʻana o kēia mauʻano huaʻai me kahi maʻi liʻiliʻi i nā maʻi ākea a me nā maʻi prostate. ʻO nā'aleʻa, a me nā'alelaʻulaʻula,ʻo ia hoʻi ka quercetin, kahi kīʻaha e paʻa ana i ka ulu a me ka uluʻana o ka tumo, a me ka makeʻana o ka maʻi kepau.
4 - Mahahi
ʻO kahi hauʻoli kahi hauʻoli. ʻO lākou kekahi o nā mea ola maikaʻi loa ma ka honua. Aia nā'ōhū ma kahiʻoi o ka pūpū e kāohi ana i ka hanaʻana o ka estrogen, e lilo ai lākou i mea e pono ai ka paleʻana i ka maʻi kanulau. ʻO White, cremini, Portobello,ʻohe, heititua, maitake, a me nā halopala kuʻiʻia nā mea āpau a pau. Ma waena o nā haohao, nui nāʻano maikaʻi:ʻo kekahi he anti-inflammatory, hoʻonāukiuki i ka pūnaewele olakino, e pale i ka pōʻino DNA, hoʻoulu i ka uluʻana o ka maʻi kanesa, ka hopena o ka makeʻana o ka maʻi kanesa, a me ke kīpāʻana i ka angiogenesis. Eʻai wale i nā kuhi kuke. Loaʻa nā'ōpūʻo Raw i kahi mea hanu kino'ī i kapaʻia he agaritine, aʻo ka hoʻonuiʻana e hoʻonui ana i kaʻai.
5 - Berries
ʻO nā huaʻona i waena o nā mea maikaʻi loa e hiki ai iāʻoe keʻai. ʻO keʻano o nā huakeke,ʻo nā strawberries, nā pahikilekile, a me nā huapona. Ua pili ka pilina Berry i ka hoʻohaʻahaʻaʻana i ke kūlana o ka maʻi o ka maʻi, ka maʻi maʻamau, ka maʻi pipili, a me ka emiʻana o ka naʻau. Hiki i nā mea kanu ke hoʻonui i ka hoʻohui a me ka hoʻomanaʻo i ka manawa e hoʻopau ai i ka mumuna, e pale ana i ka hōʻinoʻana o DNA i ka uluʻana o nā pūpū tumora, a me ka ho'ēmiʻana i ka mumū.
6 - Nā hua a me nā meaʻai
Hoʻohanaʻia nāʻano me nā momona maikaʻi, nā mineral, a me nā antioxidants, me ka lako nui i loko o ka fiber a me nā mineral. Aia i loko o lākou kekahi mau proteinʻoi aʻe ma mua o nā nū. ʻO kēlāʻano kēiaʻano o nāʻanoʻano he meaʻokoʻa ka mea maʻamau:ʻO kekahi mau waiwai nui i nā omega-3 momona; aia kekahi i ka lignans anti-cancer, aʻo ka poʻe'ē aʻe kekahi nui o ka hao, calcium, zinc, a me nā huamona. Uaʻikeʻia nā huapalapa e loaʻa i nā maʻi o ka maʻi kalapona a me ke kōkua i ka mālamaʻana i ka maʻi maʻamau a me ka mālama pono. ʻO nā momona maikaʻi i nāʻanoʻano a me nā nūpī kekahi mea kōkua i ka laweʻana o nā meaʻai i ka wā eʻaiʻia me nā huaʻai.
Nā kumuhana
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ʻO Carter P, Grey LJ, Troughton J, et al. ʻO kaʻaiʻana i ka huaʻai a me kaʻai a me ka hopena o ka maʻi diabetes type 2: ka nānā pūnaewele a me nāʻano hōʻuluʻulu manaʻo. BMJ 2010, 341: c4229.
Donovan EL, McCord JM, Reuland DJ, et al. ʻO ka hoʻouluʻana o ka phytochemical o Nrf2 e pale ana i nā pūnaewele endothelial artery humaine e pili ana i kahi pahuhopu oxidative. Oxid Med Cell Lonarv 2012, 2012: 132931.
Higdon J, Delage B, Williams D, Dashwood R. Loaʻa nā huaʻai a me nā pilikia o ka maʻi kanesa: ka hōʻike a me keʻano o ka maʻi epidemiologic. Pharmacol Res 2007, 55: 224-236.
Zakkar M, Van der Heiden K, Luong le A, et al. Hoʻopihaʻiaʻo Nrf2 ma nā pūnaewele endothehelial e pale i nā kumuhana mai ka hōʻikeʻana i kahi kūlana proinflammatory. ʻO Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857