Ke hele ʻoe i ka hale kūʻai nui, nānā ʻoe i nā pahu ʻōhelopapa a me nā blueberries i hoʻopaʻa nani ʻia a kūʻai mai me ka hoihoi, ʻeā? A i ʻole he hua ʻulaʻula nani ma luna o kahi keke... He liʻiliʻi kēia mau hua i ke ʻano akā waiwai nui i nā meaʻai, a he mea maikaʻi loa ia no ko kākou olakino. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ke ʻano o kēia mau hua, he aha nā pono a lākou e lawe mai ai i ko kākou kino, a me nā mea e makaʻala ai i ka wā e ʻai ai iā lākou.
He aha kēia mau hua?
I ka ʻōlelo maʻalahi, he hua liʻiliʻi ka hua, pinepine he ʻono, i kekahi manawa he ʻawaʻawa iki me kekahi mau hua. He mau ʻumi o kēia hua a puni ka honua. Hoʻoulu ʻia kekahi, a ulu kekahi ma ka nahelehele.
E noʻonoʻo e pili ana i ia mea, ma ke ʻano he mea kanu, ʻoiai nā maiʻa a me nā tōmato he mau hua maoli nō! Akā ke ʻōlelo mākou i nā 'hua' i ke kamaʻilio ʻana o kēlā me kēia lā, e noʻonoʻo ana i nā hua e like me nā ʻōpena, nā pulupulu, a me nā raspberry, ʻeā?
ʻO ka ʻōhelopapa, ka mea kaulana loa ma ko mākou ʻāina, ʻaʻole ia he 'hua maoli' ma ke ʻano botanical. He ʻāpana ʻokoʻa ia o ka mea kanu. Akā, ʻaʻole emi iki kona waiwai meaʻai. Pēlā nō, ma Sri Lanka, hiki iā ʻoe ke loaʻa i nā mea e like me nā blueberries a me nā raspberries. ʻO kā mākou mau hua e like me nā cranberries, karamba, himbutu, a me nā gooseberries pili pū kekahi i kēia ʻohana hua.
ʻO nā hua kaulana ʻē aʻe ma ka honua ʻo Açai lāua ʻo Goji. Kūʻai pinepine mākou iā lākou i maloʻo a pauka ʻia.
Nā pōmaikaʻi olakino kupaianaha o ka ʻai ʻana i nā hua
He mea kupaianaha ka mana meaʻai i hūnā ʻia i loko o kēia mau hua liʻiliʻi. Piha lākou i nā antioxidants . Pale kēia i ka hōʻino ʻana i nā ʻāpana o ko mākou kino a kōkua i ka pale ʻana iā mākou mai nā maʻi he nui.
Kōkua i ka hoʻokele ʻana i nā pae kō koko
Ua ʻike ʻia ma ka noiʻi ʻana hiki i nā hua, ʻoiai hoʻi nā blueberries, ke kōkua i ka hoʻomalu ʻana i ko mākou pae kō koko. Ua ʻōlelo ʻia ʻo ka pigment polū hohonu i loko o kēia mau hua e kōkua i ka hoʻomalu ʻana i ka piʻi ʻana o nā pae kō koko ma hope o kā mākou ʻai ʻana.
Kōkua anei ia i ka pale ʻana i ka maʻi kanesa?
Ua piha nā hua e like me ka açai a me nā raspberries ʻeleʻele i nā antioxidants. Ke kaua nei kēia mau antioxidants i nā radical free, ka mea e hōʻino ai i nā cell i loko o ko mākou kino. Ua hōʻike ʻia nā haʻawina e hōʻemi paha lākou i ka pilikia o kekahi mau ʻano maʻi kanesa.
E mālama pono i kou ʻike maka.
Ua ʻike ʻia he kōkua nā antioxidants i ka pale ʻana i ka Age-related Macular Degeneration (AMD), kahi maʻi maka e hoʻopilikia ai i nā poʻe he nui i ko lākou ʻelemakule ʻana. Hiki i nā antioxidants, e like me ka huaora C i loaʻa i nā huaʻai, ke kōkua pū i ka pale ʻana i nā cataracts. Eia nō naʻe, pono ka noiʻi hou aku ma kēia.
I ka ʻōlelo maʻalahi, he meaʻai maikaʻi loa nā hua no nā maka.
Maikaʻi no ke olakino o ka puʻuwai
ʻO nā hua e like me nā ʻōpena, nā blueberries, a me nā raspberries he waiwai nui i ka fiber soluble . Hana kēia fiber e like me ka huʻahuʻa. Hoʻopili ia i ka cholesterol maikaʻi ʻole i loko o ko kākou ʻōpū a lawe aku iā ia mai ke kino me ko kākou mau ʻōpala. Inā hiki iā ʻoe ke hoʻohui i 5-10 grams o kēia fiber soluble i kāu meaʻai i kēlā me kēia lā, hiki iā ʻoe ke hoʻemi nui i kāu pae cholesterol.
Kōkua i ka kaohi ʻana i ke kaumaha
Hoʻonui kēia fiber i ka manawa e pono ai no kā mākou meaʻai e ʻeli. No laila , ua piha mākou no ka manawa lōʻihi. Kōkua kēia i ka kaohi ʻana i ka ʻai nui ʻana a kōkua i ka kaohi ʻana i ke kaumaha o ke kino.
Hoʻemi i ka mumū i loko o ke kino
ʻO ka mumū mau, ka mea i loaʻa i loko o ko kākou kino me ka ʻike ʻole, hiki ke alakaʻi i nā maʻi he nui, me ka maʻi puʻuwai, ka maʻi diabetes, ke kanesa, a me ka momona. ʻO nā polyphenols a me nā antioxidants i loaʻa i loko o nā huaʻai e kōkua i ke kino e hakakā i kēia mumū.
Pehea ka momona o nā hua?
No ka mea, he nui nā ʻano hua like ʻole, hiki ke ʻokoʻa iki nā waiwai meaʻai mai kekahi i kekahi. Eia kekahi mau laʻana:
| Ka waiwai o ka meaʻai | Ka nui |
|---|---|
| Nā hua ʻōuliuli - 1/2 kīʻaha i ʻoki ʻia | |
| Nā Kalori | 42 |
| ʻO ke olonā | 2 grams |
| Wikamina C | 7 milligrams |
| Nā hua ʻeleʻele - 1/2 kīʻaha i ʻoki ʻia | |
| Nā Kalori | 31 |
| ʻO ke olonā | 4 grams |
| Wikamina C | 15 milligrams |
Ma keʻano laulā, ua lawa ka hoʻohui ʻana i ka hapalua kīʻaha o nā huaʻai i kāu meaʻai i kēlā me kēia lā.
E akahele loa i ka ʻai ʻana i nā hua e ulu ana ma ka nahelehele!
He mea maʻamau ka ʻohi ʻana a me ka ʻai ʻana i nā hua hihiu e like me ka mango, mangosteen, a me ke karamba ma ko mākou mau kauhale. Akā, pono ʻoe e noʻonoʻo pono ma mua o ka ʻohi ʻana a me ka ʻai ʻana i kahi hua hihiu āu i kamaʻāina ʻole ai. Eia nā kumu:
- E makaʻala: ʻOiai ke ʻano like me nā hua ʻai, he mea ʻawahia loa kekahi mau hua hihiu . ʻO ka ʻai ʻana iā lākou hiki ke hoʻomaʻi nui iā ʻoe. No laila, mai ʻai i kekahi mea āu i maopopo ʻole ai.
- Mai ʻohi i nā hua mai nā alanui: Hiki i ka uahi a me ka lepo mai nā kaʻa ke hoʻohaumia i nā hua o nā lāʻau ma ke alanui. No laila, e ʻohi i nā hua mai nā lāʻau i kahi mamao iki aku i loko o ka nahele.
- E makaʻala me nā pesticides: ʻOiai inā he hua hihiu ia, ua pīpī paha kekahi me kekahi ʻano pesticide.
- E holoi maikaʻi ma mua o ka ʻai ʻana: ʻOiai he aha ka hua āu e ʻai ai, he mea nui e holoi pono me ka wai maʻemaʻe ma mua o ka ʻai ʻana.
He mea nui loa: Inā ʻike ʻoe a i ʻole kekahi o kou ʻohana i ka ʻeha, ka luaʻi ʻana, a i ʻole ka ʻeha ʻōpū ma hope o ka ʻai ʻana i kahi mea āu i ʻike ʻole ai, e hele koke i ka Halemai Pilikia (ETU) kokoke loa. Hiki iā ʻoe ke kelepona i ke Kikowaena ʻIke Lāʻau Lapaʻau Lahui ma ka Halemai Lahui ʻo Colombo no ka ʻōlelo aʻoaʻo.
Nā ala maʻalahi e hoʻohui i nā hua i kāu meaʻai
He ʻono nā huaʻai ke ʻai maka ʻia a i ʻole e hoʻohui ʻia i nā ʻano kīʻaha like ʻole. ʻOiai hiki i ka kuke ʻana ke hōʻemi iki i ka nui o ka wikamina C, ʻaʻole ia he hopena nui.
- E hoʻohui i kekahi mau huaʻai i kāu oatmeal kakahiaka, yogurt, pancakes, a i ʻole cereal.
- E hoʻohui i kekahi mau hua i ka salakeke āu e hana nei.
- E ʻai maka ma ke ʻano he meaʻai māmā liʻiliʻi i ke ao.
- E hana i kahi smoothie ʻono me nā hua ʻai, ka yogurt, a me kekahi maiʻa.
- E hoʻohui i kekahi mau raspberries i ke aniani o ka lemonade a hauʻoli.
Leka Lawe-Home
- He ʻano liʻiliʻi nā hua, akā he meaʻai nui ia i piha i nā antioxidants, nā huaora, a me ka fiber.
- ʻO ka hoʻokomo pinepine ʻana i kēia mau mea i kāu papaʻai e hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai, ka maʻi diabetes, a me kekahi mau ʻano maʻi kanesa.
- E akahele loa i ka ʻai ʻana i nā hua hihiu. Mai ʻai iā lākou ke ʻole ʻoe i ʻike maopopo. Inā kānalua, e ʻimi koke i ke kōkua lapaʻau.
- Inā he mau hopohopo kāu e pili ana i kou olakino a i ʻole ka meaʻai, e kamaʻilio me kāu kauka ʻohana e pili ana i ia mea.
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