Loaʻa i nā ʻāpala nā pōmaikaʻi kupaianaha, e aʻo e pili ana i ʻeiwa o lākou

Loaʻa i nā ʻāpala nā pōmaikaʻi kupaianaha, e aʻo e pili ana i ʻeiwa o lākou

Wahi a ka mea i paʻi ʻia e ka pūnaewele "Eat This Not That", piha nā ʻāpala i nā meaʻai pono, a he waiwai nui i ka fiber ke hoʻohālikelike ʻia me kekahi mau huaʻai ʻē aʻe. Ma muli o kāna hui like ʻole o nā huaora, nā minerala, nā pūhui a me nā meaʻai, ua ʻike ʻia nā pōmaikaʻi o ka ʻai ʻana i nā ʻāpala ma ke ʻano o ka mālama ʻana i ke kaumaha o ke kino, ka pale ʻana i ka pilikia o ka maʻi diabetes, hoʻoikaika i ka lolo a me ka naʻau, a me ke olakino niho.

ʻO nā ʻike meaʻai e pili ana i nā ʻāpala

Loaʻa i kēlā me kēia ʻāpala nui:
• Kalori: 126
• Ka momona: 0.6 grams
• Nā kalapona: 33.4 grams
• Uila: 5.8 grams
• Sugar: 25.1 grams

Loaʻa i nā ʻāpala nā huaora a me nā pūhui e like me ka huaora C a me K, potassium, beta-carotene, folic acid, a me ka lutein.

1. Hoʻemi i ke kaumaha

Wahi a kahi hōʻike i paʻi ʻia ma ka American Journal of Clinical Nutrition, ʻo ka ʻai ʻana i nā ʻāpala holoʻokoʻa ua hōʻoia ʻia e kōkua i ka hōʻemi ʻana i ka makemake. Hiki ke kōkua i ka ho'ēmi ʻana i ka ʻai me ka mālama ʻana i ke kaumaha no ka mea ʻo ka manaʻo piha e hiki ke alakaʻi i ka ʻai ʻana i nā calorie liʻiliʻi.

ʻO kekahi hōʻike mai ka Journal of the American College of Nutrition e hōʻike ana i ka polyphenols - he antioxidant kūlohelohe - i loaʻa i loko o nā ʻāpala hiki ke kōkua i ka pohō kaumaha a ua hōʻike pū ʻia hoʻi nā hopena anti-obesity.

2. Hoʻemi i ka pilikia o ka maʻi diabetes

Wahi a nā hopena o kahi noiʻi, i paʻi ʻia ma ka puke pai Food & Function, ʻo ka ʻai ʻana i nā ʻāpala a i ʻole nā ​​pears i pili me ka haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka maʻi diabetes type 2 - a hiki i ka 18% ka pololei.

3. ʻO ka maʻi puʻuwai a me ke olakino lolo

Hiki i nā polyphenols i loko o nā ʻāpala ke kōkua i ka pale ʻana i ka maʻi diabetes a me ka maʻi puʻuwai. Hiki i ka Quercetin, kahi kemika i loko o nā ʻāpala, ke kākoʻo i ke olakino lolo.

4. ʻO nā antioxidants

ʻO Quercetin, kahi ʻano polyphenol i loko o nā ʻāpala, hiki ke kōkua i nā wahi he nui e pili ana i ke olakino holoʻokoʻa ma muli o kāna hopena antioxidant, ʻo ia hoʻi hiki ke kōkua i ke kino e hakakā i ka pōʻino o ke kaumaha oxidative i ko mākou mau makahiki. Hiki iā ia ke kōkua i nā pilikia inflammatory ma keʻano laulā, akā, e like me ka puke pai Foods, hiki ke kōkua kūikawā i ka hakakā ʻana i ka maʻi a Alzheimer a me ka dementia.

5. Hoʻohaʻahaʻa i ka cholesterol

ʻO ka hoʻohui ʻana i kekahi mau ʻāpala i kāu meaʻai hiki ke mālama pono i kou puʻuwai. Wahi a kahi noiʻi 2019 i paʻi ʻia ma ka American Journal of Clinical Nutrition, ʻo ka poʻe me ka cholesterol kiʻekiʻe kiʻekiʻe i ʻai i ʻelua mau ʻāpala i kēlā me kēia lā ua haʻahaʻa ka cholesterol "ʻino" a me ka hoʻonui ʻana i nā kīʻaha koko, hiki ke hōʻemi i ka hopena o ka maʻi puʻuwai.

6. Hoʻohaʻahaʻa i ke koko

ʻO ka ʻai ʻana i ka ʻāpala i kēlā me kēia manawa he ala maʻalahi loa ia e mālama ai i ke ana koko maikaʻi. Ua ʻike ʻia kahi haʻawina, i paʻi ʻia ma 2020, ʻo nā meaʻai momona i nā flavanols, e like me nā ʻāpala, hiki ke kōkua i ka hoʻohaʻahaʻa i ke koko.
Ma waho aʻe o ke kōkua ʻana i ka hoʻohaʻahaʻa ʻana i ke koko, ua hōʻike ka puke pai ʻo Molecules e loaʻa i nā flavanols nā mea anti-cancer a me nā mea anti-viral pū kekahi.

7. Hoʻomaikaʻi i ka maʻi bacteria o ka ʻōpū

ʻO ka ʻai ʻana i nā ʻāpala ma ke ʻano maʻamau hiki ke kōkua i ka hoʻonui ʻana i ka hua bacteria maikaʻi. Wahi a kahi noiʻi 2017 i paʻi ʻia i loko o ka puke pai Nutrients, ʻo ka ʻai ʻana i nā ʻano ʻano like ʻole i hoʻonui i ka helu o nā actinomycetes pono i loko o ka puʻuwai o ka poʻe i aʻo ʻia. Ua ʻike ʻia ʻo Actinomycetes ʻo ia kekahi o nā mea nui o ka microbiome a he mea nui ia no ke ola kino holoʻokoʻa a me ka hoʻomaikaʻi ʻana i ka ʻai.

8. Mālama i ke olakino niho

Ua ʻike ʻia kahi noiʻi ʻepekema 2018 i paʻi ʻia ma ka puke pai PLoS One ʻo ka ʻai ʻana i ka ʻāpala e hōʻemi ana i ka hiki o ka bacteria i loko o ka waha o ke kanaka, hiki ke mālama i ka enamel niho i ke olakino a ʻaʻole hiki ke hōʻino i ka wā.

9. Hoʻomaikaʻi i ka ʻala o ka waha

Ma mua o ka hopu ʻana i kāu pulupulu niho ma hope koke o ka ʻai ʻana i ke kāleka, ʻōlelo ka poʻe loea e ʻai i ka ʻāpala, e like me kahi noiʻi, i paʻi ʻia ma 2016 ma ka puke pai Food Science, hōʻike ʻia ʻo ka ʻai ʻana i ka ʻāpala ma hope o ka ʻai ʻana i ke kāleka hiki ke hōʻemi nui i nā enzyme i loaʻa i loko o ke kāleka e hāpai i ka hanu ʻino.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023