ʻO ke ola o nā poʻe he nui a he maikaʻi ke ola. Eia naʻe,ʻo keʻano a pau i ka Honua ma ka manawa kūpono e hiki mai ai i ka wāʻelemakule a me ka luku. ʻOiaiʻaʻole i loaʻa i nāʻepekema ke ala kūpono e ho'ōki ai i ka hanaʻelemakule. Akā, ua lōʻihi ka lōʻihi i loaʻa iā mākou kekahi mau mea e ho'ēmi i ka hana o ka lukuʻiaʻana o ke kino. ʻO keʻano o nā antioxidants - nā lāʻau i loaʻa ka hopena antioxidant. Loaʻa nā antioxidic maoli i ka meaʻai.
Ka hopena o nā antioxidants
ʻO ke kaʻina hana o kaʻelemakule i ke kino no ka mea maʻamau maʻamau - ka hoʻonāʻana. Ke hana nei ia ma lalo o ka mana o nā mea'āpana me nā electrons ponoʻole - nā radical free. I ka huliʻana i kahi pai, nā electrons e wāwahi i ka hanana o ka atom, e hoʻokuʻu i kahi'āpana mai ia mea. No laila, ua hoʻokuʻuʻia keʻano o ka lukuʻiaʻana o nā hua'ē aʻe. 'Elepona, ka hema me kaʻoleʻelua, a laila e hōʻino i kekahi mau pūnaewele'ē aʻe, e lawe iā lākou iho i kaʻikepili. ʻO ka hopena, ua hōʻinoʻia ka hana piha o ke kino, kū ka maʻi, keʻelemakule e hoʻomaka.
A hiki i ka wiliʻana o ke kino ke hoʻomaka i ke kakahiaka a alakaʻi i nā pilikia o ka olakino maikaʻi a ho'ēmi pōkole i ke ola. Hiki ke hoʻohanaʻia nā antioxidants e kū'ē i kēia hana. Ma muli o ka hoʻomau pinepineʻana o ke kuhiʻiaʻana o ka hōʻailona kala i loko o ko mākou kino, hoʻopiʻi pono'īʻo ia iā ia i nā antioxidants e hakakā i nā lāʻau liʻiliʻi. Me ka nele o kona mau antioxidants, pono ke kino e kākoʻo i nā antioxidants i loko o ka meaʻai.
Nāʻano o nā antioxidants i nā huahana:
- enzymatic (hōʻikeʻia ma nā pūnaewele a pau o nā'ōpili a me nā mea);
- ka mole liʻiliʻi (flavonoids, anthocyanins, kekahi minela a me ka huaora);
- nā hormones (androgens, estrogens, progesterone).
Nā waiwai waiwai i nā antioxidants
ʻO nā antioxidants mana loa i nā huahana he flavonoids a me nā anthocyanins. Hiki ke loaʻa ka hapa nui o kēia mau mea mai nā huaʻai a me nā hua,ʻano likeʻole i ka meaʻono a me kaʻono a iʻole kaʻono a me kaʻeleʻele, uliuli,ʻulaʻula, aiʻole kala. ʻO kekahi mau hua o ka'ōmaʻomaʻu a me ka'ōmaʻomaʻo ua hāʻawiʻia i ka nui o flavonoids a me nā anthocyanins.
E hoʻolālā i nā alakaʻi o 5 ma ka helu o nā antioxidants e nā hui huahana:
Berries:
- kuika;
- laulu;
- lālā.
- ka lauoho, heʻeleʻele loa;
- ʻO ka pua.
Nā hua:
- pōpō pouli;
- pulu;
- kekahiʻano o nā'ōleʻa;
- o nā alani;
- pomegerane.
ʻAlaʻai:
- kāpelu;
- beana;
- beets;
- pepaʻulaʻula;
- eggplant.
Meaʻai:
- pekani;
- pōkā;
- nā kūmole me nā kūmole;
- pistachios;
- almonds.
Hoʻohui:
- paʻi pa'ū;
- kūkā;
- ka lāʻau'alanamona;
- nā'ōpū;
- huakaʻi.
Eia kekahi, loaʻa nā antioxidants i loko o ka koko kalaiʻia, kofe a me ka ti. A ma kēiaʻano,ʻo nāʻano kepau a pau, he nui aʻoiʻole paha ka pono. Eia nō naʻe, ponoʻoe e inu i ka tii ma hope koke iho o ka unuhiʻana. Ma hope oʻelima mau minuke, e loaʻa ana he mau liʻiliʻi loa.
ʻO ka nui o nā antioxidants i nā meaʻai
ʻO ka helu o nā antioxidants i nā huahana ka hopena o nāʻano likeʻole. Ke'ōlelo nei lākou i loko o hoʻokahi huahana, hiki ke hoʻonuiʻia ka helu o nā flavanoids a me nā anthocyanins, nā huamela a me nā minela ma ka wahi a me nāʻano i ulu ai ka hua. Eia kekahi, heʻano likeʻole ko kēlā me kēia meakanu, keʻano likeʻole i ko lākou mele mele a me nā mea waiwai. Eia naʻe, hiki ke'ōleloʻia me ka maopopoʻo nā huahana i loaʻa nā antioxidants e like me ka'ōlinolino a me ka hoʻopiʻi kala.
Ua loaʻa i ke kino ka nui o nā mea antioxidants, he mea pono ke hoʻopiha i kāuʻai me nāʻano mea likeʻole. ʻO nā meaʻai, nā meaʻala, nā hua, nā huaʻai a me nā hua e kōkua iāʻoe e hoʻolōʻihi i ka'ōpio a hoʻoikaika i ke olakino