Ua nānā anei ʻoe i nā mea kanu a me nā huaʻai kala āu e ʻike ai i kou hele ʻana i ka hale kūʻai a i ʻole ka mākeke? ʻO nā tōmato ʻulaʻula ʻeleʻele, nā kāloti ʻalani, nā ʻuala poni, nā mea kanu ʻōmaʻomaʻo… ʻO ka ʻike ʻana i kēia mau kala e makemake ai ʻoe e ʻai, a ʻo kēlā me kēia kala e like me kahi leka i ko mākou kino. Ma hope o kēia mau kala ua hūnā ʻia nā hui kemika liʻiliʻi he nui e pono ai ko mākou kino a pale iā mākou mai nā maʻi . ʻO ia ka mea a mākou e kapa nei he phytonutrients. I kēia lā, e kamaʻilio kākou e pili ana i kēia mau mea hoʻohui kupaianaha.
I ka ʻōlelo maʻalahi, he aha kēia mau phytonutrients?
Maʻalahi loa. ʻO "Phyto" ke ʻano o "mea kanu" ma ka ʻōlelo Helene. ʻO "Nutrient" ke ʻano o "meaʻai." ʻO nā Phytonutrients nā meaʻai i loaʻa i nā mea kanu . Ua kapa ʻia kēia mau mea he phytochemicals.
E noʻonoʻo e pili ana i ia mea, pono nā mea kanu e pale iā lākou iho mai nā hoʻoweliweli e like me nā maʻi, nā pepeke, nā fungi , a me ka lā. ʻO kēia mau phytonutrients he mau kemika a nā mea kanu e hana ai no kēlā pale. ʻO ka mea kupaianaha, ke ʻai mākou i kēia mau mea kanu, loaʻa pū i ko mākou kino kēlā pale.
ʻAʻole pono kēia mau mea no ko kākou ola ʻana e like me nā wikamina a me nā minelala . ʻO ia hoʻi, ʻaʻole kākou e make i ka nele o nā phytonutrients. Eia nō naʻe, ke hoʻohui ʻia i kā kākou meaʻai, hiki iā lākou ke kōkua i ka pale ʻana i nā maʻi he nui a mālama i ko kākou kino e hana pono. Ua ʻike nā kānaka ʻepekema ma mua o 25,000 mau ʻano phytonutrients i nā mea kanu.
ʻO kekahi o nā phytonutrients nui e pono ai no ko mākou kino:
Mai loko mai o kēia mau tausani, e nānā kākou i kekahi o nā ʻano i kamaʻilio nui ʻia he mea nui no ko kākou olakino. E kōkua kēia papa iā ʻoe e hoʻomaopopo i ke ʻano o lākou, nā meaʻai i loaʻa ai lākou, a me nā pono a lākou e hāʻawi ai.
| ʻAno phytonutrient | He mau meaʻai maʻamau kēia. | Nā pōmaikaʻi nui no ke kino |
|---|---|---|
| Nā Carotenoids | Nā mea kanu a me nā huaʻai melemele, ʻalani, ʻulaʻula, a me nā ʻōmaʻomaʻo ʻeleʻele e like me ke kāloti, ka paukena, ka ʻuala, ka tōmato, ka wai meli, ka sipinaki, a me ke kale. | He mau antioxidants ikaika kēia. Ke kaua nei lākou i nā radical manuahi e hōʻino ana i nā cell i loko o ke kino. Hoʻololi ʻia kekahi mau carotenoids i ka huaora A i loko o ko kākou kino. He mea nui kēia no ka ʻike a me ka ʻōnaehana pale. Hoʻemi ʻo Lycopene i ka pilikia o ka maʻi kanesa prostate. Kōkua ʻo Lutein a me zeaxanthin i ka pale ʻana i nā cataracts a me ka macular degeneration e pili ana i ka makahiki. |
| ʻAkika Ellagic | ʻO nā hua e like me nā ʻōpena, nā raspberry, a me nā pomegerane. | Ua ʻike ʻia nā haʻawina hiki iā ia ke kōkua i ka kaohi ʻana i ka ulu ʻana o nā hunaola kanesa a wehe i nā kemika e hoʻoulu ai i ka maʻi kanesa mai ke akepaʻa. Eia nō naʻe, ua hana nui ʻia kēia ma nā haʻawina hoʻokolohua, no laila pono e hana hou ʻia e hoʻomaopopo i kona hopena ma ke kino o ke kanaka. |
| Nā Flavonoid | Kī ʻōmaʻomaʻo, ʻalani, ʻāpala, ʻakaʻakai, hua, kale. | He māhele nui kēia. Kōkua nā Catechins i loko o ke kī ʻōmaʻomaʻo i ka pale ʻana i kekahi mau ʻano maʻi kanesa. Hoʻemi ka Hesperidin i loko o nā ʻalani i ka mumū i loko o ke kino a pale aku i nā maʻi maʻi. ʻO Quercetin, kahi ʻano antioxidant i loaʻa i nā ʻāpala a me nā ʻakaʻakai, hiki ke kōkua i ka hoʻēmi ʻana i ka pilikia o ka hānō, kekahi mau maʻi kanesa, a me nā maʻi puʻuwai. |
| Resveratrol | Nā hua waina (ʻoi aku hoʻi nā mea poni), ka waina ʻulaʻula. | He hui antioxidant a me anti-inflammatory. Manaʻo kekahi mau noiʻi e kōkua paha ia i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai a me kekahi mau maʻi kanesa. Ua hōʻike pū nā haʻawina holoholona he hopena paha ia i ka hoʻolōʻihi ʻana i ke ola. |
| Nā Glucosinolates | ʻO nā mea kanu e like me ka kāpeti, broccoli, cauliflower, a me nā ʻōpuʻu Brussels. | ʻO kēia nā hui e hāʻawi ana i kēia mau mea kanu i ko lākou ʻala ʻawaʻawa a me ka ʻono. Ke kuke a hoʻoheheʻe mākou iā lākou, hoʻololi ʻia lākou i nā kemika ʻē aʻe e kōkua i ka kaohi ʻana i ka hoʻokumu ʻia ʻana a me ka ulu ʻana o nā hunaola kanesa. |
| Nā Phytoestrogens | ʻO nā pīni soya a me nā huahana soy, nā hua flax, nā hua sesame. | Ua like ko lākou ʻano me ka hormone estrogen i loko o ko kākou kino. No laila, kōkua lākou i ke kaulike ʻana i nā pae estrogen i loko o ke kino. Aia kekahi mau hōʻike e pili ana nā meaʻai soy i ka emi ʻana o ka pilikia o ka maʻi ʻōpū a me ka nalowale o ka iwi i nā wahine. |
Pehea lā e hiki ai iā kākou ke hoʻohui i kēia mau mea waiwai nui i kā kākou papaʻai?
He mea maʻalahi loa kēia. ʻAʻole pono ʻoe e hana i kahi hoʻololi nui, e noʻonoʻo wale i kekahi mau mea liʻiliʻi.
ʻO ka mea huna maʻalahi loa, ʻo ia ka "ʻai e like me ke ānuenue." ʻO ia hoʻi ka hoʻohui ʻana i nā ʻano huaʻai a me nā mea kanu like ʻole i kāu pā. ʻO ka nui o nā kala āu, ʻo ka nui o nā phytonutrients āu e loaʻa ai.
- E hoʻohui i kahi ʻano kala i kēlā me kēia pāʻina: Ke ʻai ʻoe i ka laiki, e hoʻohui i kahi mea kanu kala, kahi pīkala, a i ʻole ka sambol iā ia. No ka ʻaina kakahiaka, e ʻai i kahi ʻāpana tōmato a me kahi ʻāpana kukama me ka berena.
- Mai poina i nā huaʻai: E hoʻomaʻamaʻa i ka ʻai ʻana i hoʻokahi a ʻelua paha huaʻai i ka lā. Ke pōloli iki ʻoe ma waena o nā meaʻai, e ʻai i ka maiʻa a i ʻole ka ʻalani ma kahi o ka biscuit.
- E hoʻāʻo i nā mea hou: Ma kahi o ka ʻai ʻana i nā mea kanu a me nā hua like āu e ʻai ai i kēlā me kēia lā, e hoʻohui i kahi mea kanu a hua paha hou i kāu papaʻai ma ka liʻiliʻi hoʻokahi manawa i ka pule. Malia paha ʻo kahi mea āu i ʻai ʻole ai ma mua ka mea maikaʻi loa no kou kino.
- E makaʻala i ke ʻano o kāu kuke ʻana: ʻO ka hoʻolapalapa ʻana i nā mea kanu no ka manawa lōʻihi a i ʻole ka palai ʻana iā lākou i loko o ka ʻaila hiki ke hoʻopau i kēia mau meaola waiwai. No laila, ʻoi aku ka maikaʻi o ka hoʻolapalapa ʻana iā lākou me ka liʻiliʻi loa a i ʻole ka mahu ʻana.
ʻOi aku ka maikaʻi o ka meaʻai ma mua o nā mea hoʻohui?
I kēia mau lā, aia nā ʻano mea hoʻohui phytonutrient āpau i loaʻa ma nā hale kūʻai lāʻau lapaʻau. Akā e hoʻomanaʻo, ʻo ka loaʻa ʻana o kēia mau meaola mai nā meaʻai kūlohelohe ke ala maikaʻi loa a palekana loa .
ʻO ke kumu, ʻaʻole hoʻokahi wale nō phytonutrient i loko o kahi meaʻai. He mau tausani o nā hui e kōkua kekahi i kekahi. No ka laʻana, hana pū nā flavonoids, ka huaora C , a me ka fiber i loko o kahi ʻāpala e hāʻawi i nā pono like āu e loaʻa ai mai ka lawe ʻana i kahi pila flavonoid.
Eia kekahi, ʻo ka lawe ʻana i nā mea hoʻohui i nā nui kiʻekiʻe hiki ke lilo i mea ʻino i kekahi manawa. No laila, inā he maʻi kou a i ʻole ke noʻonoʻo nei e hoʻomaka i kahi mea hoʻohui, e kamaʻilio mua me kāu kauka no ka ʻōlelo aʻo .
Leka Lawe-Home
- He mau mea kemika waiwai nui nā phytonutrients i loaʻa i nā mea kanu e pale ai i ko mākou kino mai nā maʻi.
- Loaʻa pinepine ʻia kēia mau mea i nā mea e like me nā mea kanu ʻala, nā hua, nā legumes, nā palaoa, nā nati, a me ke kī.
- E hoʻāʻo e hoʻohui i ke ānuenue o nā kala i kāu pā. Ma kēlā ala, e loaʻa iā ʻoe nā ʻano phytonutrients like ʻole.
- He mea olakino mau ka loaʻa ʻana o kēia mau meaola mai nā meaʻai kūlohelohe ma mua o ka lawe ʻana iā lākou ma ke ʻano he mea hoʻohui.
- Inā he mau hopohopo kāu e pili ana i kou olakino a i ʻole kāu meaʻai , he mea nui loa e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi mea hou.
Nā Phytonutrients, ʻAi Meaʻai, ʻAi Ola Kino, Nā Mea Kanu, Nā Huaʻai, Nā Carotenoids, Nā Flavonoids, Nā Antioxidants, Ola Pale
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