Mālamaʻia nā mākua i nā kumu meaʻai e kōkua ai i ka hoʻokōʻana i nā pono o nā keiki ulu, akāʻo nāʻike a pau e hiki ke kaumaha. He mea nui loa ka mana o nā antioxidants , akā, he koʻikoʻi loa ia e pono ai ke nānā.
Eia nā'ōlelo aʻo a me nā mea hoʻowalewale e kōkua i nā mākua e hōʻoki i nā antioxidants a e hōʻiliʻili i nā pono ma o ka hanaʻana i kauwahi o ka meaʻai i kēlā me kēia lā.
He aha nā Antioxidants?
Hiki i nā'ōnaehana kūlohelohe mau ke hana i nā mea palaʻino iʻikeʻia heʻulaʻula liʻiliʻi. Hiki i kēia mau mea ke hōʻeha a luku i nā mea ola kino a hiki i ka manawa ke hoʻopau i kaʻino ma ke kino. Hoʻopilikia ka mea ola i nā mumū, aʻo ia hoʻi ka mea e hōʻino ai i nā kino olakino. Ua hoʻokuʻiʻia ka nui o nā hōʻailona hanaʻole i ka maʻi āpau, ka maʻi maʻi, a me nā maʻi'ē aʻe.
Eia kahi i hele mai ai nā antioxidants. He mau meaʻaila āpau e hoʻopau ai i nā mea hanaʻole a no laila palekana i nā pūnaewele maikaʻi. Loaʻa nā'ālika i nāʻanoʻai likeʻole - he nui nāʻano kanu kanu. ʻO nā hua, nā huaʻakai, nā legumes, a me nā kīʻaha holoʻokoʻa kekahi mau kumu punahele.
Ma waho aʻe o nāʻoihana'ē aʻe'ē aʻe, ua helu pūʻia nā huaola A, C, a me nā selenium mineral he antioxidants. Hiki keʻikeʻia nā'ālika o ka mea kanu o ka mea kanu i kapaʻia heʻano physikeneka.
Hoʻohālike nā polyphenols e pale ana i nā mea kanu mai kaʻinoʻino, a me nā flavonoids, nā puaʻa momona e hāʻawi ana i nā mea kanu i ko lākou mau nani.
ʻO ka huaʻai hua'ōlelo a me kahi kāpeti kāpili i kēlā me kēia mau lā e lawaʻole i kāu keiki e hālāwai ai i ko lākou mau koi antioxidant. No nā hualoaʻa maikaʻi loa, hiki i nā mākua a me nā keiki ke hana like pū eʻike i nāʻano e hana ai i nā mea hoʻolima i ka meaʻai.
A + Sources
Hiki i nā'ōpiopio ke hiki i nā'ōpiopio ma o nāʻano meaʻai likeʻole. Eia nā kumukūʻai hōʻailonaʻelima.
Berries
E lawe i kāu koho. ʻO nāʻanoʻano a pau e hoʻohālikeʻia me nā antioxidants. ʻO nā lālā, nā mīkini, nā mīlū'āhiu, nā cherries, a me nā kiliana he kakaikahi wale nō. ʻO keʻano o nā'ōʻeleʻeleʻeleʻele, he waiwai nui lākou i nā pigmenti a me ka'ōpala o ke keʻa e hoʻonanea loa iā lākou i nā pala pala pala.
Leafy Greens
ʻO nā hua'ōmaʻomaʻo'ōmaʻomaʻo e like me ka'ōnihi, ka'ūlū Swiss, kale, arugula, a me nā kapa hānai kaulana nō ka liloʻana i mea momona. ʻO nā leʻaleʻa leʻaleʻa likeʻo Kale a me nā kālepa heʻawaʻawa loa aʻaʻole hiki ke hoʻopiʻi i nā keiki i ka wā e hoʻomaʻemaʻe ai, akā,ʻo ka kukeʻana i lalo e kōkua ai iā lākou eʻoluʻolu a maʻalahi hoʻi i ka maʻa.
ʻO nā hua'ōpena
Hāpai nui nā hua'ōpiopio i ka lycopene, kahi kīʻahaʻulaʻula iʻikeʻia ma ka'ōpiʻomaʻi uluʻula a me ke kanani. Hoʻomoʻaʻia nā mea kanu maʻamau iʻoi aku ka lycopene ma mua o nā'ōmaʻa'ōmaʻomaʻo eʻoliʻoli i nā'ōmaʻa kēne, ka mila marinara, ka chili, a me ka'ōpēpī maʻamau.
Nā hua waina
Hoʻokumuʻia nā hua'alapona i ka hoʻopihapihaʻia o antioxidants. Hoʻohālike i nā hua waina (a me ka waina no ka momona), he mea maʻalahi nā hua waina no nā keiki e like me keʻano maikaʻi i nā kukui maikaʻi.
ʻO kaʻohi
ʻO kahi kumuʻike iki o nā antioxidants,ʻo nā kīʻaha holoʻokoʻa e like me ka laikiʻeleʻele, kaʻole, ka bale, a me ka sorghum, ua hoʻopihaʻia me ka fiber maikaʻi a me nā antioxidants.
Hoʻopiliʻia ka hoʻohanaʻana i kēia mau palaoa i ka paleʻana i nā maʻi maʻamau e like me ka maʻi maʻi maʻi, ka maʻi lapaʻau, a me ka maʻi diabet. E kiʻi i nā'ōpiopio i hoʻomaka ma ka'ōpalaʻokoʻa ma mua o ka nui o nā'āpana "keʻokeʻo" iʻoi loa.
Nā Ala e Loaʻa Mai
Ma kahi o kaʻaiʻana i ka hua a me ka momona, e hoʻokomo i nā keiki i ka hoʻomaopopo a kohoʻana i kēlāʻano o nā antioxidants makemake lākou eʻai i kēlā lā i kēia lā. Eia kekahi mau manaʻo a me nā meaʻai no ka mālamaʻana i ka mālama pono o kāu lumi.
Aiahi
Hoʻomaʻaʻia nā lūlū no nā tolani o nā meaʻaʻai o nā mea antioxidant kiʻekiʻe e lilo i mea hou, anu, a sippable. Ināʻoe e koho i nā hua hou a me ka maloʻo maloʻo a me nā momona, he nui ka poʻe antioxidants.
Hiki iāʻoe ke ho'āʻo i kēia no nā mea hoʻomaka:
- Peanut Butter Banana Acai Smoothie
- 'Ohie Chezecake Smoothie
- ʻO ka hauʻoliʻo Matcha Mango Green Smoothie
Pizza
ʻAe, pizza. Hoʻohui i ka palaoa'ōpiopio holoʻokoʻa, kahi lycopene i ka mea kanu maʻamau, a me kahi kīʻaha blank i nā'ōpū. E ho'āʻo i kēia meaʻai no nā hoʻomaka.
ʻO Kale a me Butticut Squash Pizza
Hanaʻo ia i 12 pā
1 kīkii kahi leka hoʻomaʻemaʻe
1 teaspoon ke kō
1 ka wai mahana
1 ½ kīʻaha i ka palaoa pākī
1 ½ 'aila palaoa
1'eneʻena punakai kosher paʻakai
3 punetēpulu kaʻailaʻoliva wahine hou, i māheleʻia
1 ka ipu marinara sauce
6 ounce
2 mau kīʻaha i hoʻokuʻuʻia i ka'ōmole *
2 mau kīʻaha i kālaiʻia
6 ounce i ka wahī liʻiliʻi-skim mozzarella
- Hoʻohui i ka hū, ke kō, a me ka wai i loko o ke kīʻaha nui a me ka pīpī e hui pū. E hoʻomaha iā 15 mau minuke.
- E kau i ka flours a me ka paʻakai ma loko o ke pola o kekahi huila uila i hoʻohuiʻia me ka makau kuni. E hoʻomoʻa i ka hui pūpena a me ka 1'uneʻena o kaʻailaʻaila. E hoʻomohala i ka mīkini holoʻokoʻa a hiki i ka huiʻana o nā meaʻai, a laila e hoʻomāhuahua i ka wikiwiki no 3 a 4 mau minuke, a hiki i ka huiʻana o ka paila i loko o ka pōpō nui.
- E hoʻokuʻu i ka paila i ka ipuʻaila a hoʻouhi me kahi'eneke kīʻaha maʻemaʻe. Kū i hoʻokahi hola.
- E puhi mua i ka 450F a waiho i ka pan i kahi 13x18 i ka mea e mahana ai. Ke piʻi ka paila, e hele i kahi'āpana māmā a'ōwili pālahalaha me kahi'ōwili.
- E holoi i kahi pan mai ka umu mai ka hoʻokuʻuʻana me ka waiho 'ana iʻelua punetēpona o kaʻailaʻaila. E hoʻokuʻu i ka pailala i ka pan a hoʻomoho paʻi i ka palapalapa i nāʻaoʻao o ka pā.
- ʻO luna me ka marina, ka provolone, ka'āpala, kale a me ka hope, mozzarella.
- E puhi no nā minuke 16, e hoʻohuli i ka pan i hoʻokahi manawa ma waena o ka kukeʻana.
Pālahalaha Trail
ʻO kekahi manawa hou no kaʻohiʻokoʻa, i hui pūʻia me ka momona maoli mai nā hua maloʻo. E hana i ka hui o ka'ōpala o ka palaoa piha, nā nomi (kekahi kumu maikaʻi o nā antioxidants), a me nā hapa liʻiliʻi o nā hua maloʻo punahele a kāu mau keiki. E ho'āʻo i kēia mau mea:
Nā Kūmole Hot a me Cold
ʻO kaʻohi ka palaoaʻai a pau no nā mea kanuʻelua a me kahiʻehiku o ka manawa. Eia kekahi, he maʻalahi kēia mea like me kēia e hiki ai i ke kula.
ʻO Nut-Free Granola
Hanaʻia 3 mau kīʻaha 1/2
2 ½ i kaʻaila i'ōwiliʻia
½ kapu pahu niu
¼ teaspoon kosher paʻakai
1/3 ka paʻalina'eneke a iʻole ka'āmeu agave
1 kaha kala canola
1'Āina i nā kekele maloʻo
- ʻO ka umuʻehu e 300F.
- E puhi i kahi pepa bakena nui me kaʻaila kapiʻole. Eʻohi i ka'ōmoa, ka niu, ka paʻakai, ka pahūpī nani, a me ka hinu canola i loko o kekahi pola nui.
- Hoʻopili maikaʻi a hoʻololi i ka pepa bakena.
- 'Ohua, hoʻonāukiuki i kekahi manawa, a hiki i ke gula'ōmaʻomaʻo (e pili ana i 15 i 20 mau minuke). Laweʻia mai ka umu.
- I ka manawa eʻoluʻolu, e hoʻohui i nā lālā. E kūʻai i loko o kahi pahu pale no kahi o 1 pule.
> Kālā:
> Singh R, Devi S, Gollen R. Role o ke kauwela liʻiliʻi ma ke atherosclerosis, ka maʻi hīhē a me ka dyslipidaemia:ʻoi aku ka nui o ka ola. ʻO ka maʻi maʻamau Mēmeta Res Rev 2015 Feb 31 (2): 113-26.
> Van Hung; Nā Pūpona Phenolic o Cereals a me ko lākou Manaʻo Antioxidant. Palapala Hōʻaikaʻi Nānā Nalu. 2016; 56 (1): 25-35