Makemake mākou a pau e olakino, nani, a ʻaʻohe maʻi. ʻO wai ka makemake e loaʻa ka ʻili wrinkled a me ka ʻelemakule koke? No laila i kēia lā e haʻi aku wau iā ʻoe e pili ana i ka mana kupaianaha i hūnā ʻia i loko o kā mākou meaʻai e hiki ke kōkua i kēia mau mea a pau. Ua lohe paha ʻoe i kēia huaʻōlelo - 'Antioxidants'.
He aha kēia mau antioxidants? E hoʻomaopopo maʻalahi kākou.
ʻAe, e hoʻomaʻalahi kākou i kēia. E noʻonoʻo he mau ʻāpana hoʻonāukiuki a hoʻonāukiuki hoʻi i loko o ko kākou kino. Kāhea mākou i kēia mau 'radical free' . Hiki i kēia mau mea ke hōʻino i nā ʻāpana i loko o ko kākou kino a hoʻopilikia i kā lākou hana.
Akā, ʻaʻole maikaʻi ʻole kēia mau radical manuahi. Kōkua lākou i kā mākou mau cell e māhelehele, kamaʻilio pū kekahi me kekahi, a hakakā i nā maʻi.
Hoʻomaka ka pilikia ke nui loa kēia mau mea. ʻO ia ka manawa e hoʻomaka ai ka hōʻino nui i ko kākou mau cell. Hiki i kēia ke hoʻonui i ka pilikia o nā maʻi e like me ke kanesa, ka maʻi puʻuwai, ke koko kiʻekiʻe, a me ka maʻi diabetes.
ʻO nā antioxidants nā 'hero' e pale aku i ko kākou mau cell mai kēia mau radical manuahi hoʻonāukiuki. Loaʻa maoli lākou i nā huaʻai, nā mea kanu, a me nā meaʻai ʻē aʻe he nui.
He aha nā ʻano antioxidants i loaʻa?
ʻAʻole hoʻokahi wale nō mea nā antioxidants, akā he ʻohana nui. Loaʻa i kēlā me kēia ʻano kona mau pono ponoʻī. Ua ʻike mākou a pau he mau lālā kaulana o kēia ʻohana ka huaora C, ka huaora E, ka huaora A, a me ka beta-carotene.
Ma waho aʻe o kēia mau mea, he nui nā ʻano antioxidants ʻē aʻe. Eia kekahi laʻana:
- ʻO Glutathione
- Coenzyme Q10
- ʻAkika Lipoic
- Nā Flavonoid
- Nā Phenols
- Nā Polyphenols
- Nā Phytoestrogens
He aha nā pono olakino e hāʻawi mai ai nā antioxidants iā mākou?
Loaʻa i nā antioxidants ka mana e pale iā mākou mai nā radical manuahi, a no laila e hōʻemi paha i ka pilikia o ka loaʻa ʻana o kekahi mau maʻi. Eia nō naʻe, ʻaʻole maopopo loa kēia pilina, ʻoiai ke lawe ʻia ma ke ʻano he mau mea hoʻohui.
Eia nō naʻe, he mea olakino loa ka ʻai piha i nā huaʻai a me nā mea kanu waiwai i nā antioxidants no nā kumu ʻē aʻe he nui.
| Nā pōmaikaʻi ʻē aʻe o nā meaʻai waiwai i nā antioxidants |
|---|
| Loaʻa iā lākou ka nui o ka fiber . |
| Haʻahaʻa i ka momona momona a me ka cholesterol . |
| Ua piha ia i nā wikamina a me nā minelala ʻē aʻe. |
No ke olakino o nā maka
ʻO ka macular degeneration e pili ana i ka makahiki (AMD) kekahi kumu nui o ka nalowale o ka ʻike i ko kākou ʻelemakule ʻana. Ua hōʻike ʻia nā noiʻi e hiki i nā antioxidants ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i kēia maʻi ma kahi o 25%. Hiki i nā huaora C a me E ke hōʻemi i ka pilikia o ka cataracts .
No ka ʻili nani
He mea maikaʻi loa nā wikamina C a me E no ka ʻili. ʻO ka hoʻopili ʻana i ka wikamina C i ka ʻili e kōkua i ka hōʻemi ʻana i nā wrinkles, pale i ka ʻili mai ka pōʻino o UV, a hoʻopau i nā kiko ʻeleʻele. ʻO nā mea hoʻonani me ka wikamina E e kōkua i ka palupalu o ka ʻili a mālama i ka makū.
No ke olakino o ka puʻuwai
Aia nō kekahi hoʻopaʻapaʻa ma waena o nā kauka e pili ana i kēia. Ua maopopo he haʻahaʻa ka pilikia o ka poʻe e ʻai nui ana i nā huaʻai a me nā mea kanu i ka maʻi puʻuwai. ʻOiai ua hōʻike ʻia e ka noiʻi mua he kumu paha kēia o nā antioxidants, ʻaʻole i loaʻa nā hopena like i nā mea hoʻohui. No laila, me he mea lā ʻo ka loaʻa ʻana o nā antioxidants mai ka meaʻai ke ala maikaʻi loa e hele ai.
Hiki ke hoʻemi ʻia ka pilikia o ka maʻi ʻaʻai?
Hōʻike kekahi mau noiʻi e hiki i nā antioxidants ke hōʻemi i ka pōʻino i hana ʻia i nā cell e nā radical free, hiki ke alakaʻi i ka maʻi kanesa. Eia nō naʻe, ʻaʻole i hōʻoia ʻia e ka ʻepekema e hiki i ka lawe ʻana i nā mea hoʻohui antioxidant ke pale i ka maʻi kanesa. Pono ka noiʻi hou aku ma kēia.
No laila ma hea mākou e loaʻa ai kēia mau antioxidants?
Loaʻa i nā meaʻai like ʻole nā ʻano antioxidants like ʻole. ʻOi aku ka maikaʻi o ka hoʻopiha ʻana i kāu papaʻai me nā kala.
| ʻAno Antioxidant | Nā Meaʻai Waiwai i loko |
|---|---|
| Beta-carotene | Nā mea kanu ʻalani a me nā huaʻai e like me ke kāloti, ka ʻuala, ka paukena, ka ʻapelika. Nā mea kanu ʻōmaʻomaʻo e like me ka sipinasi a me ke kale. |
| Lycopene | ʻŌmato, wai meli, papaya, hua waina ʻulaʻula. |
| Wikamina A | Kāloti, ʻuala, hua moa, akepaʻa, waiū. |
| Wikamina C | Nā lime, nā ʻalani, nā hua ʻeleʻele, nā papaya, nā pepa bele, nā ʻōpena, ka moa, ka iʻa. |
| Wikamina E | ʻAlemona, broccoli, mango, nā ʻaila like ʻole. |
Ma waho aʻe o kēia, nā meaʻai kupanaha ʻē aʻe i loaʻa nā antioxidants
- Kofe: ʻAe, ua heluhelu pololei ʻoe i kēlā. He mea inu waiwai ka kofe i nā antioxidants.
- Kokoleka ʻEleʻele: Waiwai ka kokoleka ʻeleʻele i nā antioxidants ma muli o nā flavanols i loko o ke koko. ʻOi aku ka maikaʻi o ke kokoleka ʻeleʻele ma mua o ka kokoleka waiū.
- Waina ʻUlaʻula: Loaʻa i nā hua waina ʻulaʻula kahi antioxidant i kapa ʻia ʻo resveratrol, i loaʻa i loko o nā ʻili o nā hua waina.
- Nā nati: ʻO nā nati e like me ka walnuts, pecans, a me nā pīnati he waiwai nui i nā antioxidants.
ʻO ka ʻoiaʻiʻo e pili ana i nā mea hoʻohui antioxidant
Manaʻo paha ʻoe he maʻalahi ka lawe ʻana i kēia mau lāʻau, akā ʻokoʻa ka ʻoiaʻiʻo.
E hoʻomanaʻo, ʻaʻohe mea hoʻopihapiha e hiki ke pani i nā pono o kahi papaʻai kaulike a olakino piha i nā huaʻai a me nā mea kanu ʻala.
E hoʻomanaʻo hoʻi i kēia mau mea:
- ʻAʻole i hoʻoponopono paʻa ʻia nā mea hoʻohui meaʻai e like me kēia e like me nā lāʻau lapaʻau ma ko mākou ʻāina. No laila, ʻaʻole hiki iā mākou ke maopopo 100% i ka mea i loko o lākou a i ʻole inā palekana lākou.
- Ma waho aʻe o kekahi mau ʻano kūikawā i hāʻawi ʻia i nā poʻe maʻi AMD, ʻaʻole i hōʻoia ʻia kēia mau pila e pale a hoʻōla paha i nā maʻi ʻē aʻe.
- ʻOiai aia ma kahi o 8 mau ʻano o ka wikamina E i loko o nā meaʻai, hoʻokahi wale nō ʻano i loko o nā pila. No laila, ʻaʻole kaulike lākou.
- Hiki i nā antioxidants ke hōʻeha i ke kino ke lawe ʻia i nā nui kiʻekiʻe.
No laila, mai hoʻomaka e lawe i nā mea hoʻopihapiha e like me kēia me ke kamaʻilio ʻole ʻana me kāu kauka, ʻoiai inā ʻoe e hāpai ana, hānai waiū, a i ʻole e lawe ana i nā lāʻau lapaʻau ʻē aʻe.
Aia kekahi mau pilikia me nā antioxidants?
ʻAʻole weliweli loa nā antioxidants i lawe ʻia mai ka meaʻai, akā pono ʻoe e makaʻala i ka lawe ʻana iā lākou ma ke ʻano he mea hoʻohui.
- Hiki i nā papa Vitamin E ke hoʻonui i ka pilikia o ke kahe koko ke lawe ʻia me nā lāʻau hoʻokahe koko.
- Inā he mea puhi paka ʻoe, ʻo ka lawe ʻana i nā lāʻau beta-carotene kiʻekiʻe e hoʻonui i kou pilikia o ka maʻi ʻaʻai māmā.
- ʻO ka lawe ʻana i nā nui kiʻekiʻe o ka huaora E e hoʻonui i ka pilikia o ka maʻi prostate a me ka hahau ʻana.
No laila, e haʻi i kāu kauka e pili ana i kēlā me kēia lāʻau lapaʻau a me nā mea hoʻohui āu e lawe ai. Hiki iā ia ke haʻi pololei iā ʻoe i ka mea palekana nou.
Leka Lawe-Home
- ʻO nā antioxidants ko kākou mau hoaaloha maikaʻi e hakakā ana i nā radical manuahi e hōʻino ana i nā cell o ko kākou kino.
- ʻO ke ala maikaʻi loa e loaʻa ai nā antioxidants ʻaʻole ma o nā pila, akā ma o ka ʻai piha i nā huaʻai kala, nā mea kanu, nā nati, a me nā legumes.
- ʻOi aku ka waiwai o ka ʻai kaulike i hoʻokahi tausani manawa ma mua o nā mea hoʻohui ʻē aʻe.
- ʻO nā lāʻau antioxidant i lawe ʻia i nā nui kiʻekiʻe hiki ke hoʻopōʻino i ke kino a hiki ke launa pū me nā lāʻau lapaʻau ʻē aʻe āu e lawe nei.
- ʻO ka mea nui loa: E nīnau mau i kāu kauka ma mua o ka hoʻohana ʻana i kekahi mea hoʻohui.
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