Hōʻike nā helu mana i nā ʻāina kiʻekiʻe ʻekolu o ka honua me ka manaʻolana ola kiʻekiʻe loa i kēia manawa ʻo Monaco, Iapana a me Singapore. ʻO kēia nā wahi i loaʻa i nā kamaʻāina ke kūlana kiʻekiʻe o ke ola, a ʻo ka meaʻai olakino kekahi mea nui o kēia.
Aia kekahi mau meaʻai i ʻoi aku ka momona ma mua o nā mea ʻē aʻe, a ua hōʻike ʻia ka nui o ia mau mea i nā haʻawina e loaʻa ai ka hopena pale i nā ʻano maʻi. E kamaʻilio kākou e pili ana i ka maikaʻi o lākou.
ʻEdamame (soybeans)
ʻO Edamame, a i ʻole soybeans hou, he mea nui ia i ka meaʻai ʻAsia no nā hanauna, akā ke kaulana nei lākou i kēia manawa ma ke komohana a me ʻEulopa. Hoʻohana pinepine ʻia ka soybeans ma ke ʻano he meaʻai a hoʻohui ʻia i nā kīʻaha like ʻole, mai ka sopa a hiki i nā kīʻaha laiki.
He waiwai nā pīni i nā isofravones (keʻano o ka phytoestrogen), nā mea kanu i loaʻa nā mea anti-inflammatory, antioxidant, anti-cancer, a me nā waiwai antimicrobial. No laila, hiki iā lākou ke kōkua i ka hoʻoponopono ʻana i ka pane ʻino o ke kino, e hoʻolohi i ka ʻelemakule o ka cellular, hakakā i nā germs, a pale pū i kekahi mau maʻi maʻi.
He waiwai ʻo Edamame i ka genistein a me ka daidzein. Ua ʻike ʻia kahi haʻawina i ka makahiki i hala e hiki ke hoʻohana ʻia ka genistein no ka hoʻomaikaʻi ʻana i ka maʻi maʻi umauma. I ka manawa like, ʻike nā mea kākau o ka haʻawina e pili ana "ʻo ka hoʻohana ʻana i ka soy ola e pili ana i ka hōʻemi ʻana o ka hoʻomohala ʻana i ka maʻi kanesa o ka umauma," no laila hiki iā mākou ke hoʻokomo palekana i ka soybeans i kā mākou meaʻai.
Tofu
Pēlā nō, loaʻa i ka tofu i hana ʻia mai ka soy nā pono olakino. Loaʻa pinepine ʻia i nā kīʻaha maʻamau o ʻAsia Hikina, hiki ke paʻi ʻia ka tofu, kālua ʻia, hana ʻia i casseroles a me nā mea ʻono.
He waiwai ʻo Tofu i nā isoflavones, nā waiwai pono i hōʻike ʻia ma luna. Akā he kumu maikaʻi ia o ka protein a loaʻa i nā waikawa amino pono āpau e kōkua i ka synthesis protein.
Eia kekahi, waiwai nui ka tofu i nā mineral e mālama i ke kino a hāʻawi pū i ka ikehu. ʻO Tofu kahi kumu o ka calcium, ka hao, ka manganese, ka selenium, ka phosphorus, ka magnesium, ka zinc a me ke keleawe.
Manaʻo kekahi poʻe loea e hiki i ka ʻai ʻana i ka tofu ke hōʻoluʻolu iā ʻoe no ka lōʻihi, no laila hiki ke hoʻokomo ʻia i kāu mau meaʻai e pale i ka ʻai nui ʻana.
Carrots
Hoʻomaopopo ʻia kēia mea kanu kaulana ma muli o kona kiʻekiʻe o ka beta-carotene. Hiki ke hoʻohui ʻia i ka vitamina A, e like me ka National Institutes of Health, pili i ka hana immune, ʻike, a me ka hana hou. ʻAʻole hiki i ko mākou kino ke hana i ka huaʻa A ma o lākou iho, no laila pono ke loaʻa mai nā meaʻai. He antioxidant hoʻi kēia puaʻa e hiki ke pale aku i nā cell i loko o ko mākou kino mai ka pōʻino a me ka ʻelemakule i hana ʻia e nā radical manuahi.
Eia kekahi, ua hōʻike ʻia nā haʻawina e hiki ke pale aku i nā meaʻai momona i nā carotenoids mai ka degeneration pili makahiki a me ka pōʻino ʻike.
ʻO kekahi mau ʻano kāloti, e like me kā kāloti keʻokeʻo, ʻaʻole i loaʻa i ka beta-carotene, akā aia nā mea āpau i ka falcarinol, kahi meaʻai i hōʻike ʻia e ka noiʻi e pale ai i ka maʻi kanesa.
ʻOi aku ka maikaʻi o nā kāloti maka no ka meaʻai olakino, akā naʻe aia nā ala e kuke ai iā lākou e hiki ke mālama i ka hapa nui o nā meaʻai.
Nā huakī liʻiliʻi
ʻO kekahi meaʻai koʻikoʻi he mau mea kanu cruciferous e like me ka cauliflower, broccoli, radish, kāpeti. He waiwai nui lākou i nā meaʻai, me nā huaora C, E, K, folic acid, nā minela (potassium, calcium, selenium) a me nā carotenoids (lutein, beta-carotene a me zeaxanthin).
Loaʻa i nā lau cruciferous nā glucosinolates, nā mea e hāʻawi iā lākou i ko lākou ʻano ʻono ʻono. Ua ʻike ʻia kēia mau mea i nā hopena maikaʻi i ke kino. Hoʻoponopono kekahi o lākou i ke kaumaha a me ka mumū, loaʻa nā waiwai antimicrobial, a ʻo kekahi e pale aku i ka maʻi kanesa. He hopena pale ko Kale, broccoli a me kale i ke ola o ka naʻau ma muli o ko lākou mau huaʻa K.
Ua hōʻike ʻia kahi noiʻi hou ʻana i ka ʻai ʻana i nā lau cruciferous hiki ke lilo i ala maikaʻi e hoʻomaikaʻi ai i ka hana o ka lolo. ʻO ka mea hope loa, he kumu maikaʻi loa nā huaʻai cruciferous o ka fiber soluble, he mea nui ia i ka hoʻoponopono ʻana i nā pae kōpaʻa koko a me ka hōʻemi ʻana i ka momona momona, e kōkua i ka pale ʻana i ke kaumaha.
Kuhi
ʻO nā hua Citrus nā mea koa o ka meaʻai olakino. Loaʻa ka ʻalani, tangerine, lime a me nā hua citrus ʻē aʻe a puni ka honua.
No ka manawa lōʻihi, ua ʻōlelo ʻia nā hua citrus e nā meaʻai meaʻai no ko lākou kiʻekiʻe o ka huaora C. Akā ʻōlelo ka poʻe loea i kēia manawa ʻoi aku kēia ʻano hua ma mua o ka huaʻai C wale nō.
Nui nā huaʻai i nā sugars, fiber dietary, potassium, folic acid, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and pantothenic acid. ʻAʻole kēia ka papa inoa piha o nā mea pono.
Ua hōʻike ʻia nā haʻawina e hiki i nā flavonoids, ka mea waiwai nui i nā hua citrus, ke pale a hōʻemi paha i nā maʻi maʻi maʻi i hoʻokumu ʻia e ka momona, a loaʻa iā lākou ka hiki ke pale i ka maʻi kanesa.
Hōʻike ka noiʻi o kēia manawa he mea koʻikoʻi kā mākou genetic make-up e pili ana i nā meaʻai maikaʻi loa no ko mākou olakino. No laila e mālama pono ʻoe i ka meaʻai olakino kūpono loa iā ʻoe.