ʻOi aku ka maikaʻi o kekahi mau huaʻai no ka pohō kaumaha ma mua o nā mea ʻē aʻe? Hauʻoli ʻoe i nīnau mai! E ʻākoakoa i loko o ka pōʻai, e oʻu mau hoa chubby! Ua piha ka ʻāpana huaʻai o nā hale kūʻai i nā huaʻai momona i nā huaora a me nā antioxidants. Akā i ka wā e hoʻopau ai i ka momona visceral (momona i waiho ʻia ma nā ʻōpū o loko), kū kekahi mau hua. Loaʻa iā lākou a pau ka ʻike maka: ʻulaʻula lākou. Eia lākou: ʻeono hua no ka hoʻemi kaumaha!
grapefruit
Ua hōʻike ʻia kahi haʻawina i paʻi ʻia ma ka puke moʻolelo Metabolism i ka ʻai ʻana i ka hapalua o ka hua waina ma mua o ka ʻai ʻana hiki ke kōkua iā ʻoe e lilo i ka momona a hoʻohaʻahaʻa i kou pae cholesterol. Ua ʻōlelo ka poʻe i komo i kahi haʻawina ʻeono pule i ʻai i ka hua waina i kēlā me kēia ʻai i ko lākou pūhaka he ʻīniha ʻoi aku ka liʻiliʻi! Hoʻopili ka poʻe noiʻi i nā hopena i ka hui pū ʻana o nā phytochemical a me ka huaora C i loko o ka huaʻala. E ʻai i ka hapalua hua waina ma mua o kāu oatmeal kakahiaka a hoʻohui i kekahi mau ʻāpana i kāu salakeke.
Cherry
Mai huikau ia me ka pitted cherries a makou i maa ai. Ua hōʻike ʻo Cherry i nā hopena maikaʻi ma ke aʻo ʻana i nā ʻiole momona. Ua ʻike ʻia kahi haʻawina 9-week University of Michigan i nā ʻiole i hānai i nā cherries waiwai antioxidant i hōʻike i ka XNUMX% ka emi ʻana o ka momona o ke kino i hoʻohālikelike ʻia me nā ʻiole i hānai ʻia i kahi meaʻai Western. Eia kekahi, ua hoʻoholo ka poʻe noiʻi e kōkua ka ʻai ʻana i nā cherries e hoʻololi i ka waiwai o nā genes momona.
Berries
ʻO nā hua - raspberries, strawberries, blueberries - waiwai i nā polyphenols, nā mea kūlohelohe e kōkua iā ʻoe e hoʻemi i ke kaumaha - a pale pū i ka hoʻokumu ʻana i ka momona! Ma kahi haʻawina hou o Texas Women's University, ua ʻike ka poʻe noiʻi ʻo ka hānai ʻana i nā ʻiole ʻekolu mau huaʻai i ka lā i hoʻemi ʻia ka hoʻokumu ʻana o ka momona a hiki i ka 73 pakeneka! Ua loaʻa i kahi noiʻi University of Michigan nā hopena like. Ua hānai nā ʻiole i ka pauka blueberry i ka pau ʻana o ke aʻo ʻana he 90 mau lā ma mua o nā ʻiole i ʻai ʻole i nā hua.
Nā ʻĀpala "Pink Lady"
ʻO nā ʻāpala kekahi o nā kumu maikaʻi loa o ka fiber i waena o nā huaʻai, nā hōʻike noiʻi e kōkua i ka puhi ʻana i ka momona. Ua hōʻike ʻia kahi noiʻi hou ma Wake Forest Baptist Medical Center no kēlā me kēia 10 grams o kēlā me kēia lā soluble fiber intake i hoʻonui ʻia, ua nalowale ka momona visceral i 5% o kona nui ma mua o 3,7 mau makahiki. Eia kekahi, ʻo ka hoʻonui ʻana i ka hana (30 mau minuke o ka hoʻomaʻamaʻa ikaika 3-4 mau manawa i ka pule) i hopena i ka puhi ʻana i ka 7,4% o ka momona ma ka manawa like.
'Ōlelo Aʻo! Ua ʻike ʻia kahi noiʻi a ke Kulanui o Western Australia aia ʻo Pink Lady i nā kiʻekiʻe kiʻekiʻe o nā flavonoids antioxidant.
Kepau
Hoʻohewa ʻia nā ʻalani i kekahi manawa no ka nui o ke kō, akā maikaʻi loa lākou. Ua ʻike ʻia kahi noiʻi ʻana o ke Kulanui o Kentucky ʻo ka ʻai ʻana i ka melika hiki ke hoʻomaikaʻi i ka ʻike lipid a hōʻemi i ka mālama momona. Eia kekahi, ua ʻike ʻia kahi haʻawina ma waena o nā mea haʻuki ma ka Universidad Politécnica de Cartagena, Sepania ua hoʻemi ka wai wai wai i ka ʻeha o ka ʻiʻo - ka nūhou maikaʻi no ka poʻe mokomoko ʻōpū e hoʻoikaika nui ana i ko lākou abs!
ʻO nā nectarine, nā pīkī a me nā plums
ʻO kahi haʻawina hou mai Texas AgriLife Research e hōʻike ana e hiki i nā peaches, nā plums a me nā nectarine ke pale i ka metabolic syndrome: kahi hui o nā mea pilikia i ka momona o ka ʻōpū ka hōʻailona nui. Hoʻonui kēia mau mea i ka pilikia o nā maʻi pili i ka momona, me ka maʻi diabetes. ʻO nā waiwai maikaʻi o ka hua pōhaku mai nā pūhui phenolic e hiki ke hoʻololi i ka hōʻike o ka piha piha. Eia kekahi, ʻo nā hua me nā lua ka liʻiliʻi o ka fructose, a i ʻole ke kō hua.