Ua ʻike mākou a pau i nā papa inoa o nā superfood i makemake nui ʻia ma ka Pūnaewele ma mua o hoʻokahi manawa. ʻO nā Superfoods nā meaʻai kūlohelohe i piha i ka nui o nā meaola, i loko o nā antioxidants ikaika, e hāʻawi nei i kēia mau meaʻai i kahi mana hoʻokalakupua e pale i ka ulu ʻana o nā maʻi weliweli e like me ka maʻi ʻaʻai, ka maʻi kō, ka momona, a me nā maʻi o ka ʻōnaehana cardiovascular
He mea nui e hoʻomaopopo, akā naʻe, ʻoiai ʻo nā mea kupanaha maoli e pili ana i kēia mau mea kupanaha maoli, ʻaʻole hiki iā ʻoe ke hoʻomaikaʻi maikaʻi i kou olakino ma o ka ʻai ʻana i nā kumulāʻau sesame i ka lā a i ʻole broccoli no ka ʻaina awakea.
No kahi meaʻai i loaʻa nā antioxidant e lawe mai i nā pono olakino nui, pono e hoʻopau mau ʻia a me ka nui o ka nui. ʻO ia, pono e lilo i ʻāpana o kāu papaʻai i kēlā me kēia lā, kou nohona. Eia hou, pono ʻoe e hoʻopau i nā meaʻai āpau a weliweli hoʻi mai kāu "papa kuhikuhi" i kēlā me kēia lā.
Pehea lākou e hana ai ʻO nā mea ola
ʻO kekahi o nā mea nui i nā superfoods he antioxidants. Loaʻa i nā huaora A, C, D, E nā waiwai antioxidant, a me nā minerala like ʻole a me nā phytonutrients e like me nā carotenoids a me nā polyphenols i loaʻa i loko o nā mea kanu, nā huaʻai a me nā huaʻai (ʻoi aku ka maikaʻi o ke kī a me ka kofe, ka meli maka maoli, ke kāleka, broccoli, spinach, carrots, tomatoes. , nā hua waina ʻulaʻula, nā strawberries, nā raspberries, nā blueberries, nā blueberries a me nā mea kanu ʻē aʻe he mau meaʻai antioxidant.)
I nā huaʻōlelo maʻalahi, he mau mea hana i ka hakakā me ka radical free. He aha nā radical free a no ke aha ʻoe e hakakā ai iā lākou? ʻO ka ʻoiaʻiʻo o nā radical free he mau molekiola i alakaʻi ʻole i kahi nohona "aloha" e pili ana i ke kino o ke kanaka. Loaʻa iā lākou kahi uila (ʻaʻohe pālua) uila. ʻO ia ke kumu o nā pilikia āpau. ʻAʻohe o ka electron noa i kahi "pālua", no laila e hoʻāʻo ana e lawe i ka uila i nalowale mai nā hunaola olakino. Ma muli o kēia "ʻaihue", ua pau nā pūnaewele olakino. Loaʻa iā lākou nā pōʻino koʻikoʻi, ma muli o ka hopena e hoʻomaka ai ke kaʻina hana oxidative.
ʻO ka huaʻōlelo antioksant ma ke ʻano he antioxidant, kahi mālama mālama. Hiki iā ʻoe ke koho he aha kāna "papa inoa" o nā kuleana?
I ke kumu, ʻaʻole nā ʻenekini manuahi i ʻenemi i manaʻo ʻole ʻia no ko mākou kino. ʻAe, ʻike ʻia kekahi o lākou ma ke ʻano he hopena o ka pāhawewe ultraviolet, mālamalama a i ʻole pāhawewe wela, nā mea ʻona. Akā hiki i nā radical manuahi ke hana i ke kino a i ke kaʻina o nā hana biochemical maoli a maʻamau. Inā hiki i ke kino ke pale me nā ʻāpana o nā radical manuahi iā ia iho (ʻaʻole me ke kōkua ʻole o kahi enzyme superoxide dismutase, ʻoiaʻiʻo), a laila e pono i nā mea kōkua ʻē aʻe e hakakā i ke koena o nā mole ʻino.
Pehea e hana ai nā Antioxidant
Nā Antioxidant - He aha ia mau mea? ʻO nā Antioxidant ka mea kōkua nui e mākaukau e hoʻolei iā lākou iho i kahi kaua make me nā radical free. Ua akāka ke kumu o kā lākou hana mai ka inoa: hoʻopaʻa lākou i nā uila uila ʻole o nā radical manuahi me nā ʻokikene oxygen (agena hoʻāʻo oxidizing) a hāʻawi iā lākou i ka ʻole.
Pono nā Antioxidant e "hana" me nā kūlana haʻalele loa. E hoʻokolokolo no ʻoe iho: ke nele ka ikaika ʻole o ka enzyme superoxide dismutase, hoʻonāukiuki nā radical manuahi i kahi nalu kemika maoli. ʻO kahi laʻana, inā hoʻouka kahi radical manuahi i kahi protein, ʻaʻole ia e hoʻopili wale i ka mole, akā hana pū kekahi i mea luku hou. A ʻo ia, ke hoʻomau nei e luku i ke kino, e huki ana i nā uila he nui i kahi pālua.
Inā nui a nui nā radical manuahi i loko o ke kino, kumu ia i kahi ʻano i kapa ʻia he stress oxidative (oxidative), kahi i hōʻino ʻia ai ke kino, ʻelemakule ke kino, a kū nā maʻi koʻikoʻi. ʻO ka hapa nui o nā pilikia koʻikoʻi e like me ka maʻi kō, ka momona, nā maʻi o ka ʻōnaehana cardiovascular e pili pū me ka stress oxidative.
ʻO nā Antioxidant he mau mea i hiki ke hoʻopaʻa a, no ka hopena, hoʻopau i nā radical free e hoʻopilikia ai, no laila ʻaʻole ia he mea e kahaha ai i ka ʻai ʻana i nā meaʻai i loko o nā antioxidant hiki ke pale i ka hanana a me ka ulu ʻana o ka maʻi.
ʻO ka "menu" Antioxidant
ʻIke i ka mea nui o nā antioxidant no ke olakino kanaka, nānā ka poʻe loea i kā lākou hoʻolauna ʻana i ka papaʻai. Loaʻa mākou iā lākou me ka meaʻai. Akā mai kēlā me kēia makahiki ʻaʻole hoʻomaikaʻi ka nohona kaiaola o ko mākou mau kūlanakauhale, a nui aʻe nā kaumaha a me nā lā palena manawa ma ka hana, kāhea pinepine ʻia nā huaora a me nā mea hoʻopōʻaiapili e kōkua i ka meaʻai.
Hoʻopili nā Antioxidant i nā huaora A, C, E, a me nā minelala e like me selenium, zinc, keleawe, chromium, a me nā manganese.
ʻO ka antioxidant kaulana loa a mana loa - huaʻai C... Ma waho aʻe o ka ʻoiaʻiʻo o ka ascorbic acid e komo i ka hoʻokumu ʻana o ka collagen (ʻo ia hoʻi, mālama ia i ka nani o ke kino a hoʻolohi i ke kaʻina hana ʻelemakule), loaʻa iā ia kahi waiwai maikaʻi loa - ʻaʻole ia e ʻae i ke kino e luku i nā huaora. ʻO A a me E. ʻO ka Vitamin C (a, no laila, nā antioxidants) hiki ke loaʻa i loko o nā pūhaka rose, citrus sea buckthorn, currants ʻeleʻele, strawberries, paʻi, a me ka dill.
Wikamina E (tocopherol) - he mea hoʻoheheʻe momona i loaʻa ka hopena maikaʻi i ka ʻili, ka ʻōnaehana hānau, a he mea ikaika hoʻi i ka pale ʻana i ka atherosclerosis. E ʻike ʻoe i ka nui o kēia antioxidant i ka aila germ palaoa, nati (almonds, peanuts, cashews), iʻa (salmon, pike perch, eel).
Wikamina A (Retinol) kuleana no ka pale ʻana i nā ʻōpū o loko mai nā kumu kūlohelohe maikaʻi ʻole (ka pollution kemikal, radioactive, magnetic), a me ke kākoʻo ʻana i ka ʻōnaehana pale i ke ʻano maikaʻi. He waiwai ka Vitamin A i ka ʻalani, nā hua melemele a me nā huaʻai (apricots, nectarine, peaches, kāloti, mango), iʻa momona, nā mea kanu ʻōmaʻomaʻo (spinach, broccoli, zucchini).
Ma ka ʻai mau ʻana i nā meaʻai mai kēia mau huahana, e ʻike koke ʻoe iā ʻoe iho i ka hana a nā antioxidants a me ke koʻikoʻi o kā lākou hopena maikaʻi.
Cabbage
Kūleʻa mākou i kekahi kale no kekahi kumu; ʻO kale ka mea ʻoi loa a me ka makaukau loa o ka superfood e komo ai i kāu papaʻai i kēlā me kēia lā.
E hooponopono nou iho. ʻO ka mea mua, ʻo ke ʻano o nā ʻano kāpeti (broccoli, kāpeti keʻokeʻo, kāpeti ʻulaʻula, ʻo Brussels sprouts, cauliflower, kāpeti Savoy) a me nā kīʻaha mai ia mea e hoʻohauʻoli ʻia i ka mea ʻono loa. ʻO ka lua, he kiʻekiʻe kēia mau meaʻai i pala maoli i nā phytonutrients (antioxidants). Mālama lākou i ka ʻōnaehana cardiovascular ma ka pale ʻana i ka pōʻino o nā kīʻaha koko, a me ka pale ʻana i ka retina a me nā ʻiʻo ʻē aʻe o ke kino, no laila hiki ke noʻonoʻo ʻia nā antioxidants i ka meaʻai i kekahi o nā mea nui a koʻikoʻi o kāu papahana olakino.
Kōkua nā Phytonutrients i ka pale ʻana i ka maʻi ʻaʻai e ke kākoʻo ʻana i ke olakino olakino āpau a me ke kamaʻilio pūnaewele a me ka hoʻoikaika ʻana i ka pale Hoʻokomo pū nā mea kanu kāpeti i nā omega-3s a me nā huaora B-6, folic acid, C, E, zinc, manganese a me ka wikamina K, nona nā ʻano anti-inflammatory.
ʻO ke kolu, ʻo ka kāpeti kahi huahana liʻiliʻi a kumukūʻai hoʻi. Hiki iā ʻoe ke loaʻa he mau ʻano kāpeti i nā hale kūʻai a me nā mākeke i kēlā me kēia manawa o ka makahiki. ʻO Brussels a me Red kaʻu mau punahele. ʻOiai makemake au i ka waihoʻoluʻu, a me broccoli, a me Savoy, a me ke kāpena keʻokeʻo.
I kaʻu polokalamu hoʻāʻo Liveup hou! he nui loa o nā ipu kāpeti: nā sopa, nā kīʻaha ʻaoʻao, nā papa nui, nā meaʻai māmā.
Hiki iā ʻoe ke hoʻoiho i ka noi ma kēia loulou.