ʻEhiku mau pōmaikaʻi e loaʻa iā ʻoe ke ʻai ʻoe i ka pepa ʻono

ʻEhiku mau pōmaikaʻi e loaʻa iā ʻoe ke ʻai ʻoe i ka pepa ʻono

1. Lycopene

Aia i loko o ka pepa bele kekahi puaʻa maoli i kapa ʻia ʻo lycopene, a hiki ke loaʻa i loko o nā melika, nā tōmato, a me nā guavas. ʻO nā waihoʻoluʻu a pau o nā pepa bele, ʻo ka ʻano ʻulaʻula ka mea waiwai loa i ka lycopene.

Wahi a kahi hōʻike i paʻi ʻia ma ka puke pai Nutrients, kōkua ka lycopene i ke kaua ʻana i nā radical manuahi i ke kino. ʻO nā radical manuahi nā pūhui e hiki ai ke hōʻino i nā pūnaewele o ke kino, e alakaʻi ana i ke koʻikoʻi oxidative hiki ke alakaʻi i ka maʻi.

2. ʻO Carotenoids

Aia i loko o ka pepa bele melemele a me ka ʻalani ʻelua mau puaʻa maoli i kapa ʻia ʻo zeaxanthin a me lutein, i helu pū ʻia he carotenoids. Wahi a kahi hōʻike i paʻi ʻia ma Nutrients, hiki i nā carotenoids ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino maka. Wahi a ka hōʻike, ʻo ka lutein a me ka zeaxanthin kekahi ʻāpana o ka puaʻa i loaʻa i ka macula melemele a puni ka retina - kahi wahi i ʻike ʻia e kōkua i ka pale ʻana i ke kukui polū. Hiki i kēia mau puaʻa ke kōkua i ka pale ʻana i nā cataracts a me ka degeneration macular pili makahiki.

3. Vitamina C

ʻOi aku ka nui o ka huaora C ma mua o ka ʻalani. Kōkua ʻo Vitamin C i ke kūkulu ʻana i ka palekana a me ka mālama ʻana i ke koko kiʻekiʻe, a ua hōʻike ʻia hoʻi e kōkua i ka hana cognitive i kou wā ʻelemakule.

E like me ka mea i hōʻike ʻia i loko o kahi loiloi ʻepekema, i paʻi ʻia ma ka puke pai BMC Psychiatry, ua hoʻopili ʻia ka hemahema o ka vitamina C i nā manaʻo kaumaha a me ka hana cognitive sluggish.

4. Vitamina A

ʻO ka mālama kūlohelohe kūlohelohe kahi mea nui o ka mālama ʻana i ke kino olakino. Loaʻa i nā pepa bele ka nui o ka huaʻa A, i ʻike ʻia e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale.

Ua ʻae ka hapa nui o ka poʻe noiʻi e hiki i ka nui o ka huaora A ke kōkua i ka pale ʻana i nā maʻi maʻi, no ka mea he mea nui ia no ke kūkulu ʻana i nā sela koʻikoʻi e hakakā ai i nā maʻi maʻi.

5. Huaola B6

Loaʻa i nā pepa bele ʻulaʻula ma mua o 35% o ka waiwai i ʻōlelo ʻia i kēlā me kēia lā no ka huaora B6, he huaʻai i ʻike ʻia e hoʻomaikaʻi i ke ʻano a hoʻemi i ka pilikia o ke kaumaha. Wahi a kahi noiʻi i paʻi ʻia ma ka Journal of Inherited Metabolic Disease, hiki ke hoʻohana ʻia ka huaora B6 i mea hoʻohui e kōkua i ka mālama ʻana i nā hōʻailona o ke kaumaha.

6. Kapena

ʻO nā pepa ʻulaʻula, ʻo ia hoʻi, he pūhui kūlohelohe i kapa ʻia ʻo capsanthin. Ua ʻike kekahi mau haʻawina ʻo ka lawe ʻana i ka capsanthin hiki ke kōkua i ke kaua ʻana i ka mumū, lilo ke kaumaha, a hoʻohaʻahaʻa i ka pae glucose a me ka cholesterol. "Ke kōkua nei ka capsanthin i ka hoʻonui iki ʻana i ka metabolism, a ʻaʻole hiki ke loaʻa ka nui o ka metabolism-boosting mai ka bele wale nō," wahi a Kauka Amy Goodson, ka mea kākau o The Sports Nutrition Playbook a me ka meaʻai meaʻai kaulana.

7. Kuercetin

ʻO kahi puaʻa maoli i kapa ʻia ʻo quercetin, ka mea i loaʻa i ka nui o ka bele pepa, he ʻāpana ia o ka hui o nā flavonoids e hana nei i nā antioxidants ikaika i ke kino. Ua hoʻopili ʻia ʻo Quercetin i nā pono olakino like ʻole, me ka hakakā ʻana i ka mumū, hoʻemi i ka pilikia o ka maʻi puʻuwai, a me ka hoʻohaʻahaʻa ʻana i ke koko.

Ua ʻōlelo ʻo Kauka Goodson, ua hoʻohana ʻia kahi noiʻi ʻepekema i ka nui o 10 milligrams o ka quercetin, i loaʻa i loko o nā pepa ʻōmaʻomaʻo, ʻokoʻa, a ua ʻike ʻia ua kōkua ia i ka hoʻomaikaʻi ʻana i ke koko, akā pono e noʻonoʻo ʻia ʻaʻole hiki ke hana. e hilinaʻi i nā pepa ʻōmaʻomaʻo wale nō e loaʻa ai kahi hui quercetin.

Nā wānana Capricorn no ka makahiki 2023