Ua ʻike maopopo mākou a pau he mea hoʻohui maikaʻi nā mea kanu i kā mākou meaʻai i kēlā me kēia lā. I ka manawa like, ʻaʻole hoʻohana nā mea a pau iā lākou i ka nui. Eia kekahi, ʻo ka poʻe e ʻai mau i nā ʻano mea kanu like ʻole hiki ke hoʻopau loa iā lākou iho i nā pono o lākou. No ke aha kēia hana a pehea e pale ai?
ʻO ka mālama ʻana i ka wela ke alakaʻi i ka nalowale piha a ʻāpana paha o nā huaora, nā minerala a me nā antioxidants i nā huahana he nui. Ma ke aʻo ʻana i kēia pukana, ua ʻike mākou i ʻelima mau mea kanu kaulana, nā meaʻai i ʻae maikaʻi ʻole ʻia e ka kuke ʻana, ka palai, ka ʻū a i ʻole ka kuke ʻana. No laila, e hoʻomanaʻo, a e kākau maikaʻi i lalo.
Broccoli
Hiki ke hana ʻia nā moʻolelo e pili ana i nā pono o kēia kāpeti. Ua hōʻike ʻia kekahi mau haʻawina e hiki i nā mea i loko o ka broccoli ke pale i nā ʻano maʻi like ʻole, me ka maʻi maʻi umauma a me ka ʻili. Hoʻomaikaʻi lākou i ke olakino o nā maka, nā iwi, nā ʻōnaehana digestive a me nā kīʻaha koko. Eia kekahi, ua hōʻike ʻia kekahi o nā haʻawina e hiki ke hoʻololi i kekahi mau lāʻau lapaʻau i kuhikuhi ʻia no ka maʻi noʻonoʻo i ka ʻike kiʻekiʻe o ka sulforaphane organic compound anti-cancer i ka broccoli, cauliflower a me nā mea kanu cruciferous ʻē aʻe.
Eia nō naʻe, i ka wā e kuke ai a palai paha i ka broccoli, ua hoʻemi ʻia nā pōmaikaʻi e loaʻa i ko mākou kino e 30%. Eia kekahi, ʻo ka mālama ʻana i ka wela ke alakaʻi i ka nalowale nui o ka huaora C. ʻAʻole hiki iā ʻoe ke hoʻohuli iā ʻoe iho e hoʻomaka e ʻai i ka broccoli maka? A laila pono ʻoe e ʻike e like me nā hopena o kahi noiʻi ʻē aʻe i hana ʻia ma 2008, ua ʻike ʻia ʻo ka mahu e hiki ai iā ʻoe ke mālama i ka hapa nui o nā waiwai pono i loko o ka broccoli.
Pepelu Bulgarian
ʻO wai ka mea makemake ʻole i nā pepa piha? ʻIke ʻia kēia kīʻaha i ka hapa nui o mākou mai ka wā kamaliʻi, akā pono mākou e haʻi aku iā ʻoe e ʻai maikaʻi ʻia nā pepa Bulgarian hou a maka. ʻO kekahi o nā pōmaikaʻi nui o kēia mea kanu ka nui o ka huaora C, ʻoiai ʻo ka palai, ka kuke ʻana a i ʻole ka stewing hiki ke hoʻopau i kēia a me nā huaora pono ʻē aʻe, a laila e hōʻemi nui i ka nui o nā pono mai ka ʻai ʻana i ka pepa.
Kāleka
Lohe pinepine ka poʻe i ka ʻai ʻana i hoʻokahi clove i ka lā e pale ai i nā maʻi. ʻOiaʻiʻo, manaʻo ʻia ke kāleka he lāʻau antibiotic maoli no ka mea he mau antibacterial, antiviral a me antifungal waiwai. Eia kekahi, mahalo i ka mea hana allicin, hiki i ke kāleka ke hoʻohaʻahaʻa i ke koko, nā pae cholesterol, a ua manaʻo ʻia hoʻi he antitumor agent a me anticoagulant. ʻOiaʻiʻo, i mea e mālama ai i nā waiwai pono i luna, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ke kālika i ka wā i pau ai ka hoʻomākaukau ʻana i ka pā.
Onion
ʻO nā aniani kahi kumu maikaʻi loa o ka huaora C, nā pūhui sulfur, flavonoids a me nā phytochemicals, he mea nui i ka hakakā ʻana i ka maʻi kanesa. Akā, e loaʻa wale i ko mākou kino ke ʻai maka ʻole. Ua hōʻike ʻia kahi haʻawina i hana ʻia ma 2012 i nā waiwai pono ʻē aʻe o nā aniani e hiki ke pale i nā maʻi cardiovascular e nalowale loa ma hope o ka hapalua hola o ka mālama wela. Eia kekahi, e like me ke ʻano o nā beets a me nā kāloti, e hoʻonui ka ʻai ʻana i nā aniani i kāna index glycemic, a laila e hoʻonāukiuki i ka lele ʻana i ke kō koko.
Nahu
ʻO kahi pōmaikaʻi nui o ka beetroot i hoʻohālikelike ʻia me nā huahana ʻē aʻe ʻo ia wale nō ke kumu o betalanes - nā phytochemical e hoʻopuka ana i kahi kala poni momona a loaʻa ka hopena antioxidant ikaika. Eia kekahi, waiwai nui nā beets i ka calcium, potassium, magnesium, zinc, copper a me nā mea ʻē aʻe. Loaʻa iā ia ka hao, kahi i hoʻopili maikaʻi ʻia e ke kino, no laila he mea pono ka beetroot no ka anemia a he mea nui ia no ka ʻai ʻana o nā mea kanu a me nā vegans.
Loaʻa i ka Beetroot ka choline, he huaʻa B e hoʻoikaika i ke ake a hoʻoheheʻe i nā momona. Hiki ke hoʻohui ʻia nā beets kuʻi maka i nā salakeke a i ʻole nā smoothies olakino. Ua hōʻike ʻia kahi noiʻi Pelekane i hana ʻia ma 2015 i kēlā me kēia lā i ka ʻai ʻana i ka wai beet hou i hoʻoemi ʻia i ke koko koko i nā poʻe me ka hypertension.
Kumu: https://inosmi.ru