3 mau mea hoihoi e pili ana i nā mea kanu

1. Hoʻonui nā mea kanu i ka palekana a pale i ka ʻelemakule

No ka manawa lōʻihi, ua manaʻo ʻia ʻo nā pono nui o nā mea kanu a me nā huaʻai he mau huaora. ʻOiaʻiʻo, ʻo 5-6 mau mea kanu a huaʻai paha i kēlā me kēia lā e hāʻawi iā mākou, no ka laʻana, 200 mg o ka huaora C. Eia nō naʻe, hiki ke loaʻa i ka vitamina C mai kahi papa multivitamin, akā ʻaʻohe flavonoids i loko. I loko o nā mea kanu, nui nā flavonoids, a ʻaʻole hiki ke ola maikaʻi me ka ʻole o lākou.

ʻO Flavonoids kahi hui o nā mea me ka nui o nā waiwai a me nā hana; hoihoi mākou i hoʻokahi mea: loaʻa iā lākou ka antioxidant a me nā waiwai immunostimulate. A, e like me ka nui o nā noiʻi, he mea nui ia i ka pale ʻana i ka maʻi ʻaʻai, ke olakino o ka ʻōnaehana cardiovascular, ke kaua me nā maʻi āpau a no ka ʻōpio o ka ʻili.

Eia kekahi, ʻo nā lau ʻulaʻula, melemele a me ka ʻalani ka waiwai i nā carotenoids, a ua hoʻopau kēia mau mea i ka hana o nā radical manuahi, ʻo ia ke kumu o ka ʻelemakule o ke kino a me ka ulu ʻana o ka maʻi kanesa.

Hōʻike kēia mau "mea kanu mea kanu" āpau i ke kumu e paipai ai i ka "papaʻai Mediterranean" no kahi ola olakino a no ke aha i lawa ʻole ai ka papaʻai i nā mea kanu ʻōpio hou, nā huaʻai a me nā saladi ʻōmaʻomaʻo e hoʻonui ai i nā pilikia o ka maʻi ʻaʻai.

2. Kaohi nā mea ʻai i ka kolesterol a pale i ka maʻi ʻaʻai

Nui ka waiwai o nā mea kanu i ka fiber - soluble and insoluble. I ka nānā mua ʻana, he liʻiliʻi ka ʻokoʻa ma waena o lākou, akā ʻo ka ʻoiaʻiʻo, ua kuʻi kēia mau olonā ʻelua i nā ʻaoʻao ʻelua.

Kōkua ka mea hiki ke hoʻoheheʻe i ka wī, pale i ke kō kō mai ke lele a puni e like me ka makemake, paipai i ka kaupaona ʻana a me nā "monitors" cholesterol.

Pono ka pulupulu insoluble no ka hana maʻamau o ka ʻōpū, no ka pale ʻana i ka maʻi ʻaʻai kūpono a i mea e mālama mau ai ke kaomi koko.

ʻAʻole nā ​​huaʻai wale nō ke kumu o kēia mau ʻano fiber ʻelua: hiki ke loaʻa ʻelua i ka cereals, legumes, a me nā kīʻaha piha. Akā me ka liʻiliʻi o nā mea kanu i ka lā hiki ke ʻai i ka nui o ka fiber i makemake ʻia a ʻaʻole loaʻa nā calorie hou i ka ukana.

ʻO ka ʻike o nā meaola i nā mea kanu (mg / 100 g)

• Loaʻa iā Quercetin kahi decongestant, anti-allergenic, anti-inflammatory hopena.
• Kaempferol mea maikaʻi i ka pale ʻana i ka maʻi ʻaʻai a me nā maʻi maʻi maʻi.
• ʻO Apigenin kahi antioxidant i hōʻike ʻia he maikaʻi i ka pale ʻana i ka maʻi ʻaʻai e like me ka nui o nā noiʻi.
• Loaʻa iā Luteolin he antioxidant, anti-inflammatory, anti-allergenic, antitumor a me nā hopena immunomodulatory.

3. ʻO nā mea kanu i hui pū ʻia me ka aila "cheat" pōloli

Inā ʻaʻole i loaʻa nā mea kanu i ke kūlohelohe, pono lākou e haku ʻia e ka poʻe nāna e nānā i ko lākou kaupaona. Hoʻohui lākou i ʻekolu mau pono kūpono loa: ka ʻike haʻahaʻa haʻahaʻa, ka nui kiʻekiʻe, a me ka ʻike fiber maikaʻi. ʻO ka hopena, hoʻopiha nā mea ʻai i ka ʻōpū, e hana ana i kahi ʻano wahaheʻe o ka māʻona. A e hoʻolōʻihi ia, e hana i kahi kānāwai e hoʻohui i kahi mau kulu o ka aila mea kanu i nā mea kanu.