ʻO ka pilikia o ka hakakā ʻana i ka ʻelemakule, malia paha, ʻo ia kekahi o nā mea nui i ke ola o nā kānaka āpau. Hōʻike ʻia ka ʻimi no kāna hopena ma ka noiʻi ʻepekema hou loa a me ka hoʻomohala ʻana, a ma nā kaʻao a me nā kaʻao. Ma hope o nā mea āpau, makemake nā poʻe āpau i ʻōpio. A ʻaʻohe makemake e ʻelemakule.
Nā huahana anti-kahiko: nā ʻano a me nā loina o ka hana
Mahalo i ka hana koʻikoʻi o ka poʻe ʻepekema, hiki ke hōʻoiaʻiʻo aia nā huahana i loaʻa ka hopena rejuvenating. Ma ke ala, hiki ke hoʻokaʻawale ʻia lākou i kekahi mau ʻano, ʻo ia hoʻi:
- 1 ʻO kēlā mau mea e kōkua i ke kino e hana i nā hunaola hou ma kahi o nā hunaola make;
- 2 ʻO kēlā mau mea e hoʻopiha hou i nā kumukūʻai ikehu no ke ola;
- 3 ʻO kēlā mau mea e hoʻonāukiuki i ka hana ʻana o nā enzyme no ka hana maʻamau o nā mea āpau a me nā ʻōnaehana.
ʻO nā lāʻau lapaʻau hou, i ka huli, koi i kahi ola olakino iā ia iho ke kī o ka ʻōpio a me ka nani. A ke hoʻomohala nei i nā meaʻai i nā mea ʻai maikaʻi hou, inā ʻaʻole e hoʻihoʻi i ka uaki, a laila e hoʻolohi loa iā ia.
ʻO ka mea i makemake nui ʻia o lākou, e ke ala, i manaʻo ʻia ke Kaiwaenahonua, kahi e paipai ai i ka ʻai nui o nā mea kanu mea kanu. ʻO ka mea hou aʻe, koi ʻo ia i ka hoʻoheheʻe ʻana i nā momona no ka ʻaila ʻoliva a me ka hoʻohana ʻana i nā mea ʻala a me nā mea kanu e like me nā antioxidant maoli. A e like me kāna mau kumumanaʻo, pono ʻoe e hoʻomaka a hoʻopau i kou lā me kahi aniani liʻiliʻi o ka waina ʻulaʻula maikaʻi.
Pehea e hana ai ke kaʻina ʻelemakule?
Eia naʻe, ma mua o kou hoʻomaka ʻana e hoʻoponopono i kāu meaʻai a koho i nā huahana maikaʻi loa no ka mālama ʻana i ke olakino a me ka lōʻihi o ke ola, he mea nui e hoʻomaopopo i nā hana o ka ʻelemakule ʻili.
Ua hōʻoia ʻia lākou e nā mea i ʻike ʻia he radical manuahi. ʻO kēia mau mole oxygen e loaʻa he ʻoneki, "pālua ʻole" uila. Hana kēia electron i ka mole i kūpaʻa ʻole. Nānā ʻo ia iā ia no kahi pālua - he electron, hiki ke lawe ʻia mai kahi mole mole ʻē aʻe. ʻO ka mea ʻoi loa o nā mea āpau, ma ke kau ʻana i kahi moleuma hou, hoʻohaunaele kahi radical manuahi i kāna hana maʻamau. ʻO ka hopena, hoʻonui ka ʻāpana o ka luku a hoʻomaka ka hopena o ke kaulahao, kahi e pau ai ka hōʻino ʻana i nā hunaola ʻili a me ka ʻelemakule.
Minamina, ʻaʻole hiki ke hoʻihoʻi ʻia kēia hana, akā ʻoluʻolu nō i ke kānāwai. E hana ai i kēia, ua lawa ka hoʻolauna ʻana i nā meaʻai i loaʻa nā waiwai antioxidant i kāu papaʻai. ʻOiaʻiʻo, ʻaʻole kēia e pale i ka ʻelemakule, akā e hoʻolohi ia i ke kaʻina no ka ʻoiaʻiʻo.
ʻAʻole hoʻokahi papaʻai, a pehea e mālama pono ai i ka ʻōpio
Ua hana ka poʻe ʻepekema he nui i ka hoʻomohala ʻana i kahi papa kuhikuhi maikaʻi e ʻae ai e kāpae i ka hala ʻana o ka manawa. Akā i loko o nā makahiki i hala iho nei i United States ua hana ʻia kahi papa ʻaina o ka hana antioxidant o nā meaʻai, i kapa ʻia ORAC (Oxygen Radical Absorbance Capacity). Loaʻa iā ia kahi papa inoa o nā meaʻai i loaʻa nā antioxidant kūlohelohe. Eia nā mea nui:
- Kinamona. Kūkākūkā nā loea loihi e hiki ke hoʻohui ʻia i ka meaʻai a me nā mea inu ʻona, ʻo ka mea nui ke hana maʻamau.
- Nā pi maloʻo. E hana ʻulaʻula, ʻeleʻele, keʻokeʻo, a i ʻole ʻike ʻia. Eia kekahi, ʻo ka hapalua wale nō o ke kīʻaha o nā pīni ka lawa no ka nele o nā antioxidant i ke kino.
- Nā hua a me nā hua. Manaʻo ʻia nā blueberry hihiu ka mea pono loa, akā inā ʻaʻole loaʻa, hiki iā ʻoe ke lawe i nā mea homemade. Eia hou, cranberry, currants, raspberries, strawberry and strawberry, Red Delicious apples, sweet cherry, plums, Gala apples, etc. e kōkua.
- ʻO Artichokes. Ma ke ala, ʻoi aku ka maikaʻi ʻaʻole e kuke iā lākou, akā e ʻai maka iā lākou.
ʻO nā meaʻai he 10 e kōkua i ke kino e hakakā i ka ʻelemakule
Ke aʻo nei i ka hopena o ka meaʻai i ke kino o ke kanaka, ua ʻike nā ʻepekema i kēlā mau mea hiki ʻole ke hoʻolōʻihi i ke ola o ke kanaka, akā mālama pū nō hoʻi i kona wā ʻōpio. Pākuʻi ʻia kēia mau mea:
Nā mea kanu Cruciferous. ʻO kēia nā cauliflower, keʻokeʻo a me Brussels sprouts, broccoli, turnips a me nā radishes. Nui lākou i ka huaʻai C, carotenoids a me nā mea kōkua i ke kaua ʻana i ka maʻi ʻaʻai. Ma ke ala, ʻo ka ʻai mau ʻana o kēia mau mea kanu e pale aku ai i ka ʻelemakule wale nō, akā i ka ulu ʻana o nā maʻi maka.
ʻO Tomato. Loaʻa iā lākou kahi antioxidant mana, ʻoi aku, pale i ka hanana o nā maʻi maʻi maʻi a me nā maʻi ʻaʻai.
Kālika. Loaʻa iā ia ka antioxidant, antibacterial, antiseptic a me nā antiviral waiwai, kōkua i ke kūleʻa ʻana i nā pilikia o ka ʻōnaehana kahe a lawe i nā metala kaumaha mai ke kino.
ʻApokila. Ma muli o ke kiʻekiʻe o ka vitamona E, omega-3 fatty acid a me ka wikamina C, paio kūʻē ia i nā hoʻololi pili makahiki i ke kino. Hoʻohui ʻia, loaʻa nā momona momona monounsaturated e kōkua i ka hoʻohaʻahaʻa ʻana i ke kōpō a me ka pale ʻana i ka puʻuwai. Ke hoʻolauna nei i nā avocados i kāu papaʻai e mālama i kou ʻili palupalu a paʻa no ka manawa lōʻihi.
Nā mānoanoa holoʻokoʻa. Loaʻa iā lākou nā huaora, nā antioxidants a me nā fiber. ʻO kā lākou hoʻohana e hōʻemi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi e pili ana i ka makahiki, i ka maʻi ʻaʻai a me nā maʻi maʻi maʻi, a me ka hoʻomaʻemaʻe mālie i ke kino.
Kāloti Loaʻa iā ia ka huaora A, ka mea e mālama i ka nani o ka ʻili a me ka lauoho.
Iʻa. ʻO ka salmon hoʻi, nā sardine a me nā holoholona, no ka mea, he nui nā polyunsaturated omega-3 acid, kahi e hoʻolohi ai i nā hoʻololi e pili ana i ka makahiki i ke kino.
Mea ʻala. I ka mea kikoʻī, nā pepa ʻulaʻula a me nā ʻōpala, no ka mea, loaʻa iā lākou nā antioxidants.
Nā hua kukui a me nā hua pua sunflower. Loaʻa iā lākou nā waikawa momona pono.
Nā huahana waiu. Nui lākou i ka huaʻa D, kahi hemahema e ʻike ʻia me ka makahiki a alakaʻi i ka maʻi diabetes a me ka maʻi puʻuwai.
ʻO nā ʻelemakule wikiwiki
ʻOiaʻiʻo, ʻaʻole hiki paha ke kāpae i ke kaʻina hana ʻelemakule, akā hiki nō ke hoʻolōʻihi. E hana ai i kēia, ua lawa ka kāpae ʻana, a i ʻole ka palena iki, ka ʻai ʻana o kekahi mau meaʻai.
- Sugar - Hāʻawi ia i ka hoʻomohala ʻana i nā maʻi kūpikipiki mau i ke kino. He kūpono ia e hōʻemi i ka nui o nā mea momona a me nā mea ʻai i ʻai ʻia. Akā, ʻoi aku ka maikaʻi o ka hoʻolauna ʻana i nā hua a me nā hua i kāu papaʻai. ʻAno lākou, akā olakino.
- ʻO nā momona trans - nā mea i hoʻomoʻa ʻia (loaʻa iā lākou ka margarine), nā meaʻai wikiwiki, a me nā meaʻai refried. Hāpai ia i ka mumū, ke kūpaʻa ʻana o ka insulin, a i ʻole ka mālama ʻole ʻana i nā meaola o ka insulin, a me ka hoʻonui ʻia o ke koko a me ka momona.
- ʻO ka meaʻai i hana ʻia - nā kīʻaha i hoʻomaʻemaʻe ʻia, me ka palaoa, nā huahana palaoa, ka waiū pasteurized, ka ʻiʻo i hana ʻia (i nā hamburgers). Ma hope o ka hana ʻana, nalowale ka waiū i kāna mau waiwai pono, a ʻo 50% o ka calcium i loko o ia mea e lilo i mea kūpono ʻole no ka assimilation e ke kino. ʻO ka mea like me ka palaoa a me ka ʻiʻo. ʻOiai ua hoʻonui ʻia ke kūlana ma laila e ka paʻakai hou, ke kō a me nā mea hoʻohui artificial, ʻaʻole i mālama nā mea hana i kekahi manawa.
- ʻO nā mea kuke kuke - kaʻaila kulina, aila pua puaʻa, aila flaxseed, a me nā mea ʻē aʻe he nui nā omega-6 acid a me ka omega-3 liʻiliʻi loa.
- ʻO kaʻiʻo o nā holoholona a me nā moa, i ka papaʻai i loaʻa ai nā homone ulu a me nā lāʻau ʻaloʻalo.
- ʻAlekohola - hoʻonāukiuki ia i ke ʻano maʻamau o ke kino a lilo pinepine i kumu no nā maʻi weliweli.
- Nā mea hoʻonani ʻimi hoʻopunipuni - hoʻonāukiuki lākou i ka ulu ʻana o ka maʻi ʻaʻai a me nā maʻi koʻikoʻi ʻē aʻe. Ko lākou alo a me ka ʻole, ma ke ʻano he rula, kuhikuhi ʻia ma ka ʻūpā. No laila, e makaʻala. A e ʻōlelo ke kino "mahalo" iā ʻoe i kekahi lā.
Pehea hou e pale aku ai i ka ʻelemakule
Ua hōʻike ʻia e nā noiʻi ʻepekema mai kahi kulanui i Kaleponi kahi o nā kumu nui o ka ʻelemakule i ke kino ka hōʻino ʻana o ka lawe ʻana o ka glucose me ka makahiki, i hiki ke pale ʻia e nā hele wāwae i kēlā me kēia lā i ka ea hou no ka hapalua hola.
A ʻo ka mea ʻepekema ʻo Nicolas Starkey mai Nūhōlani i ʻōlelo ai ma mua: "ʻO nā papaʻai momona a pau me ka meli hiki ke hoʻopau i ka makaʻu a me ka hopohopo a hoʻomaikaʻi i ka hoʻomanaʻo i ka wā makua."
Eia hou, i ke ʻano ʻōpio a me ke olakino lōʻihi, pono ʻoe i ka hoʻoikaika mau, alakaʻi i kahi ola olakino, inu ma ka liʻiliʻi he 2-2.5 liters o ka wai i kēlā me kēia lā a kāpae i ka paʻakai, kō a me nā meaʻai momona loa mai kāu papaʻai.
A ʻo ka mea nui e hoʻomanaʻo ai ka hoʻomaka ʻana o ka ʻelemakule me ka noʻonoʻo ʻana i loko o kou poʻo. No laila, e hoʻokuke iā lākou, e hauʻoli i ke ola a hauʻoli.
Ua hōʻiliʻili mākou i nā mea nui e pili ana i ka meaʻai kūpono e hoʻolohi i ka ʻelemakule a mahalo mākou inā ʻoe e kaʻana i kahi kiʻi ma kahi pūnaewele a blog paha, me kahi loulou i kēia ʻaoʻao.