ʻO nā phytochemicals ka hopena o nā meaola i huaʻia e nā mea kanu. Ke hāʻawi nei kekahi mau mea kanu i ka mea kanu i ko lākou mauʻoluʻolu nani, e like me nā blues in blueberries a me kaʻulaʻula i nā lālā a me nāʻano pono'ī e hāʻawi ana i nā mea kanu i kā lākou mau meaʻono. Ke kōkua nei kēia mau mea kanu i nā mea kanu ma o ka hukiʻana i nā'okena a me nā mea'ē aʻe e pollinate i nā mea kanu aiʻole e hoʻolaha i nāʻanoʻano.
Hoʻomaʻamaʻa pono nā lāʻau phytochemicals a hiki ke hoʻopilikia i kou olakino keʻaiʻoe i nā mea kanu i loko o nā pūpū. ʻImiʻia nā noiʻi noiʻi e hiki i nāʻano o nāʻano pono'ī ke kōkua i ka paleʻana mai ke kanakē a hiki paha i ka loiloi i ka uluʻana o ke kanesa, e hoʻemi i ka mumuna a me ke kōkuaʻana i nā holomoni.
ʻO ka hapa nui o nā haʻawina he mau noiʻi noiʻi i hanaʻia ma nāʻoihana holoholona a ma nā pūnaewele a me nā kinikoa. No kaʻikeʻana o nāʻepekema inā he mau waiwai maikaʻi nā phytochemical, pono lākou e ho'āʻoʻia i loko o nā kānaka. Laweʻia nā makahiki i mea e loaʻa ai kēlāʻano o kaʻike a i kekahi manawaʻaʻole e kaupalena nā physiostical.
Hoʻopuka pinepineʻia nā phytochemicals mai nā mea kanu, hoʻoponoponoʻia a kūʻaiʻia i mea hoʻopauʻai. Manaʻoʻia lākou he palekana, akā,ʻaʻole nui nā kānāwai e pili ana i kā lākou mau hana a iʻole ka maikaʻi, no laila, he mea nui e kamaʻilio pū me kāu mea mālama ola ma mua o ka laweʻana i kēia mau mea hoʻopihapiha, keʻoleʻoe inā he mau ola kino.
Phytochemicals in Your Diet
He nui nāʻano likeʻole o nā mea kanu a pau eʻai ana iāʻoe aʻo kekahi mau kumu i manaʻoʻia he mau meaʻai ia. Eia naʻe, me ka likeʻole o nā hua'orama a me nā kolala,ʻaʻole lākou i manaʻoʻia he mau mea waiwai nui aʻaʻohe hoʻokomoʻana i ka helu Dietary reference.
ʻO nā hua, nā hua manu, nā peni, nāʻanoʻano, nā kīʻaha piha, a me nā lemu ka punawai maikaʻi loa o nāʻano pono'ī.
ʻOiaiʻoiai he nui loa nāʻike e hōʻike ana i kaʻaiʻana i kaʻai o nā meaʻai i kanuʻia e nā meaʻai e pono ai kou olakino,ʻaʻole i wehewehe ka noiʻi i ka nui o kēlā pono i loaʻa i nāʻano pono'ī. Hiki ke loaʻa ka pōmaikaʻi i nā meaʻai aiʻole ka fiber. He mea hiki hoʻi i nā poʻe eʻai ana i nā meaʻaiʻoihana mea kanu keʻano eʻoi aʻe kaʻoihana aʻoi aku ka mālamaʻana i ke kaumaha.
Nāʻano
Aia kekahi mau pūʻulu o nā phytochemical e pili ana i kā lākou kele. ʻO kekahi o nā mea loea iʻike nuiʻia,ʻo ia nō nā carotenoids,ʻo ia hoʻi me nā pati alpha, beta-carotene, lutein , lycopene , a me zeaxanthin . Hiki ke hoʻololiʻia kēia mau mea kanu a pau i ka huaʻa A A i loko o kou kino, akā no ka hapanui loa,ʻo ka huaʻo'Amaila mai loko mai o ka beta-carotene.
- ʻO kekahiʻano o nāʻano pono'ī o kaʻohana flavonoids. Nā Flavonoids:
- Nā nthocyanidins , i loaʻa i loko o kaʻulaʻula, kaʻulaʻula, a me ka poni poni o nā hua a me nā hua waina.
- ʻO Flavanols , kahi i loaʻa i ka ti, ke kokoleka, nā hua waina, nā hua waina, a me nā'ōlaʻa.
- ʻO Flavanones , ka mea i loaʻa ma ka huaʻaila.
- ʻO Flavonols ka mea i loaʻa i loko o nā huaʻai a me nā meaʻai.
- ʻO nā flavones iʻikeʻia i loko o ka mea kanu a me nā mea wela.
- Ipuflavones i loaʻa i loko o ka soy a me nā lemu.
ʻO nā mea'ē aʻe e pili ana i nā pūnaewele āu i heluhelu ai e like me:
- ʻO Resveratrol ka mea i loaʻa i loko o nā hua waina a me nā pī.
- Loaʻa iā Lignans i nāʻanoʻano a me nā'ōpala piha.
- Nā phytosterols e hoʻohanaʻia ana e emi iho i ka cholesterol kiʻekiʻe.
- ʻO Indole-3-carboninol ka mea i loaʻa i loko o nā hōʻailona wahaheʻe.
- Curcumin, ka mea i loaʻa i ka turmeric.
- ʻO Chlorophyll, kahi i loaʻa i loko o kekahi mea'ōmaʻomaʻo.
Hiki ke hoʻohālikelikeʻia ka fiber e like me keʻano pono'ī no ka mea aia i loaʻa i nā mea kanu wale nō, akā i kekahi manawa ua kapaʻiaʻo ia he carbohydrate. He nui nā lāʻai meaʻai e like me cellulose, beta-glucan, hemicellulose, pectin, kume, inulin, oligoseose, a me ka starch maloʻo.
ʻO kaʻaiʻana i ka meaʻai i ka wela e kōkua i ka mālamaʻana i kāu mau helu cholesterol, a me ka holomua i ka'ōnaehana pūnaewele.
ʻO kaʻaiʻana i ka meaʻai i ke kiʻekiʻe i ke kaula, hiki ke ho'ēmi i nā'ōpū koko koko e hiki ke hana i ka wā eʻai aiʻoe i kahi nui o ke kōpaʻa a me ke kānā.
Nā kumuhana:
Ke KulanuiʻOihanaʻo Keoniʻo Linus Pauling. "Ipa."
Ke KulanuiʻOihanaʻo Keoniʻo Linus Pauling. "Flavonoids."
Ke KulanuiʻOihanaʻo Keoniʻo Linus Pauling. "Phytochemicals."
> Williamson G, Holst B. "Dietary reference reference (DRI) waiwai no nā polyphenols meaʻai: ke hele nei mākou ma ke ala pololei?" Br J Nutr. 2008 Jun; 99 Buena 3: S55-8. >