1 - No ke aha e pono ai eʻai i nā mea kanu hou aku
ʻO kaʻaiʻana a iʻole kaʻaiʻana i nā hua liʻiliʻiʻo ia i kahi manawa maʻamau. He meaʻono a maikaʻi loa ia - e noʻonoʻo e pili ana i nā'alaʻulaʻulaʻula, nā lole blueberries, a me nā cranberries. Mmm ... maikaʻi loa.
Pono pū kekahi o kāu mau mea kanu no ka mea ua kaumahaʻia lākou i nā huaora, nā mineral, a me ka fiber, a ua waiwai lākou i nā antioxidants e hiki ke pale i kāu mau pūnaewele mai kaʻino kūʻokoʻa. Aʻo ka maikaʻi o nā mea a pau, ua emi lākou i nā calorie, no laila ua kūpono lākou no nā pāʻani palemaha.
Nani, meaʻono, a maikaʻi noʻoe. E heluhelu i kaʻikeʻana e pili ana i kēia mau meaʻai maʻamau.
2 - Mākeke
ʻO nā huaʻona he huaʻona lama loa nā mea maʻalahi e loaʻa i kēlā me kēia makahiki kūʻai. ʻAʻole lākou i uku a hoʻonuiʻia i ka meaʻai maikaʻi.
Hoʻokahi kīʻaha o nā huakeke i loko o 100 miligrams o ka huaʻaina C, aneane like me ke kīʻaha o ka waiʻalani. ʻO ka lālā, he calcium, magnesium, folate, a me ka pālolo. A ua emi lākou i ka calories - hoʻokahi kīʻaha strawberries i 53 mau calories.
E mālama iā lākou i ka maikaʻi ma o ka mālama maʻalahi. E hana i nā hua'iliala me kahi lāʻau pīpī a me nā'alemona almond. E hoʻopau i nā'āpana nui i ka balekale no kahi meaʻai eʻai ai ka mea e hoʻopōʻino loa.
3 - Raspberries
ʻO nā huapihi he mau hua nani ka maikaʻi loa i nā mahina kauwela ke hiki lākou i ko lākou kiʻekiʻe aʻoi aku ka uku. He palupalu aʻaʻole lōʻihi lōʻihi, no laila e hoʻohana koke iā lākou. ʻO ka hapa nui o nā lālā, heʻulaʻula, akā, eʻike pahaʻoe i nā'ōpona gula aʻeleʻele hoʻi.
Nutritionwise, ua waiwai nā lālā i ka calcium, ka magnesium, a me ka huaora C. Plus, ua emi lākou i ka calories - hoʻokahi kīʻaha o nā huapona he 64 calories.
4 - Blueberries
ʻOi aku ka Blueberries i ka luna o nā papa kūʻai nui. Malia paha no ka mea ua piha lākou i nā antioxidants. Aia nā'āpana Blueberries i ka makahiki a puni, akāʻo ka maikaʻi loa ia o nā mahina kauwela.
He maikaʻi nō hoʻi lākou no ka nui o nā meaʻai - hoʻokahi kīʻaha o blueberries nui ka pālahalaha a kokoke i 4 grams o ke fiber. Hiki iāʻoe ke loaʻa i ka lālā maikaʻi o ka hua'Āmū C a me 83 mau calorie wale nō.
5 - Nānā
ʻAʻole hiki ke maʻalahi ka'apuni houʻana o nā peniʻeleʻele aʻeleʻele paha, akā, hiki iāʻoe ke loaʻa nā mīkini currants a puni. Malia paha o ke ala maikaʻi loa e loaʻa ai kahi paʻa o nā huahelu houʻo ka kipaʻana i nā māla mahiʻai ma ka hopena o ka puna.
He kiʻekiʻe nāʻano currants i ka potassium, ke kalamu, a me ka huaʻa C, a ua waiwai lākou i ka fiber. Hoʻokahi kaona o nā'ōmole kukui hou ma kahi o 60 calories.
Ināʻikeʻoe i nāʻimi hou, kūʻai nui a hoʻokuʻu iā lākou.
6 - Mīkini
ʻO nā Blackberries e like me nā'ōpokiʻeleʻele nui, a heʻono ko lākou. He maikaʻi loa ia noʻoe no ka mea he kiʻekiʻe lākou i ka calcium, ka huaora C, a me ka pālolo pāpīpila, aʻoi aku i hoʻokahi kīʻaha o nāʻanoʻeleʻele he 7 maumu o ke fiber e pili ana i 60 calories. A e like me nā huaʻai a pau, hoʻokauʻia lākou e nā antioxidants.
He meaʻoluʻolu ka'ōpiopio i nā meaʻono.
7 - Lingonberries
ʻO nā'anuʻaka ka maikaʻi iʻikeʻia ma ka Scandinavian recipes a hoʻohana pinepineʻia e mālama i nā mālama a me nā wai. ʻAʻole paʻakikī ka Lingonberry jam eʻimi ai akā e nānā i nā lingonberries maloʻo ma ka pūnaewele.
ʻO nā lingonberries ka liʻiliʻi i nā calories (ʻoiai lākou e pono ai ke kō i ke kō e lanakila ai i ka pāʻani). Ua kiʻekiʻe lākou i ka mau huaora C, magnesium, a me fiber.
E ho'āʻo i kahi momona lapa a me brunost (kahiʻala iki) ma kahi'āpana pumpernickel.
8 - Bilberries
Kūleʻale i nā lālā like me blueberries, akāʻaʻole. ʻO nā hua liʻiliʻi nā hua ulu lāʻau e hele mai ana mai nā mokupuni o Beritania, no laila, ua maʻalahi lākou i nā kapi Pelekania. Hoʻokomo pūʻia nā lālā pipi no ko lākou mau pono olakino ma muli o kā lākouʻenehana antioxidant.
Hiki paha paʻakikī ka loaʻaʻana o nā hua liʻiliʻi hou, akā, hiki iāʻoe keʻimi i nā bilakō maloʻo ma waho pūnaewele e hoʻoulu ai i ka meaʻai maikaʻi.
Nā Huakaʻi Ola o Bilberry
9 - Cranberries
He manuahi ka lauoho i ka'ākau oʻAmelika Hema a hoʻohana nuiʻia lākou i nā lā hoʻomaha. He mea maʻalahi keʻimi i nā huakokiʻokoʻa hou a paʻakikī paha i ka nui o nā hale kūʻai, me ka nui o nā momona o ka wai'alanika.
No ka meaʻai a me ka olakino, ua kiʻekiʻe nā huakino i ka huaora C a he nui nā antioxidants. ʻO lākou kekahi pūnaewele e hiki ke kōkua i ka paleʻana i nā maʻi o ka maʻi .
He nani loa nā hua o ka huaʻae ka mea nui loa i kāheaʻia no ke kōpaʻa akā aia kekahi mau meaʻaiʻono.
10 - Mīkī
ʻO nā ululāʻau nā hua liʻiliʻi liʻiliʻi hohonu a maikaʻi. ʻO lākou paha i pili loa me ka waina a elderberry a me ka sugakeke pilikino i hoʻohanaʻia i loko o ka paʻakai a me ke anuanu. ʻAʻole hiki ke loaʻa ka ululāʻau i nā hale kūʻai, akā hiki iā lākou ke hōʻike i nā makama'āina o ka'āina. A iʻoleʻoe e ulu i kāu mau lāʻau ulu.
ʻOiʻia ka māmā mai ka huamaila C, ka calcium, a me ka pālolo pākīpika, a kiʻekiʻe loa i loko o ka lāʻauʻene A a me ka fiber.
11 - Pehea e pili ana i nā Cherries?
ʻO keʻano,ʻo nā cherriesʻaʻole he hua waina no ka mea, he mau lua i hikiʻole iā lākou, akā, ua hoʻohanaʻia kēia mau huaʻulaʻula liʻiliʻi e like me keʻano.
Loaʻa i nā Cherries nā huaʻai a me nā antioxidants, aʻo nā cherriesʻeleʻele kahi kumu maikaʻi o ka melatonin - e like me ka hormone e hoʻonui i kou kino i ka wā e hiamoe anaʻoe. ʻO kaʻoiaʻiʻo,ʻo ka nīniʻana ma kahi kīʻaha liʻiliʻi o cherries ma mua o ka moe e hiki iāʻoe ke hiamoe maikaʻi.
E lawelawe i nā cheri kūpaʻa me ka huaka Greek Greek a me kahi'ūmū maloʻo. A iʻole e hāʻawi i nā cherries i kahi smoothie me ka maiʻa, nā hua'ōla, aiʻole nā hua'ē aʻe.
Nā kumuhana
Nile Niihau, Park SW. "Nā huaʻoluʻolu: Nā huahana bioactive a me ka hopena o ke ola kanaka." Http://www.nutritionjrnl.com/article/S0899-9007(13)00220-7/abstract.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapala Kūiho Kūʻai no nā Palapala Kūʻokoʻa Kūlana 28. https://ndb.nal.usda.gov/ndb/search4.