Nā meaʻai ʻai hope. ʻO ka huina o ka meaʻai i ʻai ʻia e kekahi mea ola. ʻO ka huaʻōlelo ʻai ʻo ia ka hoʻohana ʻana i ka ʻai kikoʻī o ka meaʻai no ke olakino a i ʻole ka mālama kaumaha. Hāʻawi ka meaʻai i nā kānaka i ka ikehu a me nā meaʻai e pono ai ke olakino. Ma ka ʻai ʻana i nā meaʻai olakino like ʻole, me nā mea kanu maikaʻi maikaʻi, nā huaʻai, nā huaʻai piha, a me nā ʻiʻo wīwī, hiki i ke kino ke hoʻopiha iā ia iho me nā protein ponoʻī, nā haʻahaʻa, nā momona, nā huaora, a me nā minela e hana pono ai.
ʻO ka loaʻa ʻana o ka meaʻai olakino kekahi o nā mea maikaʻi loa e pale a mālama i nā pilikia olakino like ʻole, ʻo ia hoʻi, nā ʻano maʻi maʻi maʻi, maʻi puʻuwai, ke koko kiʻekiʻe, a me ka maʻi diabetes type 2. Hāʻawi ʻo Kauka Alex Jimenez i nā hiʻohiʻona meaʻai a wehewehe i ke koʻikoʻi o ka meaʻai kaulike ma kēia pūʻulu ʻatikala. Eia hou, ua hoʻokūpaʻaʻo Dr. Jimenez i keʻano o kaʻai kūpono i hui pūʻia me ka hana kino e hiki ke kōkua i nā kānaka e loaʻa a mālama i ke kaumaha o ke kino, e ho'ēmi i ko lākou pilikia o ka hoʻomohalaʻana i nā maʻi maʻi e like me ka maʻi maʻi, a ma ka hopena e hoʻoikaika i ke olakino a me ka maikaʻi.
Hiki i ka ʻike ʻana i ka nui o ka lawelawe ʻana ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me nā calorie no ka poʻe makemake e ʻai i nā hua maloʻo?
Nā hua maloʻo
ʻO nā hua maloʻo, e like me nā cranberries, nā lā, nā huawaina, a me nā paʻi, he mea maikaʻi loa no ka mea lōʻihi lākou a he kumu olakino o ka fiber, minerala, a me nā huaora. Eia nō naʻe, ʻoi aku ka nui o ke kō a me nā calorie i nā hua maloʻo i kēlā me kēia lawelawe ʻana no ka mea e nalowale ana ka leo i ka wā dehydrated, e ʻae ai e ʻai ʻia. ʻO ia ke kumu he mea nui ka nui o ka lawelawe ʻana e hōʻoia i ka ʻai ʻole o kekahi.
Kākoʻo Lahi
Hoʻomaloʻo ʻia nā huaʻai i loko o nā dehydrators a waiho ʻia i ka lā e maloʻo maoli. Mākaukau lākou ke nalowale ka hapa nui o ka wai. ʻO ka lilo ʻana o ka wai e hoʻemi i ko lākou nui kino, e hiki ai i nā kānaka ke ʻai hou aku, e hoʻonui ana i ke kō a me ka nui o ka calorie. No ka laʻana, ma kahi o 30 mau hua waina i kūpono i loko o ke kīʻaha ana hoʻokahi, akā hiki i 250 mau huawaina ke hoʻopiha i hoʻokahi kīʻaha i ka wā maloʻo. ʻIke meaʻai no nā huaʻai hou a maloʻo.
He kanakolu mau huawaina he 47 calories a ma lalo o 10 grams o ke kō.
He ʻokoʻa ka nui o ke kō maoli o ka hua waina, no laila hiki ke kau ʻia nā ʻano like ʻole i nā loiloi waiwai waiwai.
ʻO kekahi mau huaʻai, e like me ka cranberries, hiki ke ʻai loa, no laila hoʻohui ʻia ke kō a i ʻole nā wai huaʻai i ka wā maloʻo.
Nā ala e hoʻohana ai
ʻOi aku ka nui o nā hua hou i kekahi mau huaora, akā mālama ʻia ka mineral a me ka fiber i ka wā maloʻo. ʻO nā huaʻai maloʻo he mea maʻamau a hiki ke lilo i ʻāpana o ka meaʻai olakino, kaulike e hiki ke komo:
Hoʻomaʻamaʻa māmā i ka oatmeal me kahi ʻāpana liʻiliʻi o nā hua maloʻo no ka ʻaina kakahiaka maikaʻi.
Nā Sala
E hoʻolei i nā ʻōmaʻomaʻo ʻeleʻele, lau lau, nā ʻāpana ʻāpala hou, nā cranberries maloʻo a i ʻole nā waina waina, a me nā paʻakai.
Koho nui
E hoʻohana i nā hua maloʻo ma ke ʻano he mea hoʻohui i nā mea ʻono.
Paʻa Paʻa Protein
ʻO nā hua waina, nā blueberries maloʻo, nā ʻāpala, a me nā apricots maloʻo he mea maʻalahi a lōʻihi ka lōʻihi ma mua o nā hua hou, e hoʻomaʻamaʻa iā lākou ke loaʻa ʻole nā paola protein.
Ma ka Injury Medical Chiropractic a me ka Functional Medicine Clinic,ʻo kā mākou mau wahi hana e pili ana i ka Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, ʻO Scoliosis, Pākīpika Herniated Discs, Fibromyalgia, Chronic Pain, ʻEha Paʻakikī, Hoʻoponopono Stress, Hana Lapaʻau Hana Hana, a me nā protocol mālama mālama. Kūleʻa mākou i nā mea e pono ai ʻoe e hoʻokō i nā pahuhopu hoʻomaikaʻi a hana i kahi kino i hoʻomaikaʻi ʻia ma o nā ʻano noiʻi a me nā papahana olakino holoʻokoʻa.
No ka poʻe e hoʻomaʻamaʻa ana i kahi ʻano ʻai haʻahaʻa-carbohydrate a makemake paha e hoʻāʻo i kahi palaoa ʻē aʻe, hiki anei i ka hoʻohui ʻana i ka palaoa ʻalemona ke kōkua i kā lākou huakaʻi olakino?
ʻO ka palaoa ʻAmelona
ʻO ka palaoa ʻalemona a me ka ʻai ʻalemona he mau mea ʻokoʻa gluten-free i nā huahana palaoa i kekahi mau meaʻai. Hana ʻia lākou ma ka wili ʻana i nā ʻalemona a hiki ke kūʻai ʻia i hoʻomākaukau ʻia a hana ʻia paha ma ka home me ka meaʻai meaʻai a i ʻole ka mīkini. ʻOi aku ka kiʻekiʻe o ka palaoa i loko o ka protein a haʻahaʻa i ka starch ma mua o ka palaoa gluten-free ʻē aʻe.
Palaoa Alemona a me ka Ai Alemona
Hana ʻia ka palaoa me nā ʻalemona blanched, ʻo ia hoʻi, ua wehe ʻia ka ʻili. Hana ʻia ka ʻai ʻalemona me nā ʻalemona holoʻokoʻa a i ʻole blanched. ʻO ka paʻa ʻana o nā mea ʻelua e like me ka palaoa kulina ma mua o ka palaoa palaoa. Hiki ke hoʻohana pinepine ʻia, ʻoiai ʻo ka hoʻohana ʻana i ka palaoa blanched e loaʻa i kahi hopena ʻoi aku ka maikaʻi a me ka liʻiliʻi. He mea maikaʻi ka palaoa ʻalemona superfine no ka kuke ʻana i nā keke akā paʻakikī ke hana ma ka home. Hiki ke loaʻa ma nā hale kūʻai kūʻai a kauoha ʻia ma ka pūnaewele.
Kālepa a me nā Kaloli
ʻO ka hapalua kīʻaha o ka palaoa i hoʻomākaukau ʻia ma ke ʻano he:
ʻO ka glycemic index o ka palaoa ʻalemona ma lalo o 1, ʻo ia hoʻi he mea liʻiliʻi ka hopena i ka hoʻonui ʻana i nā pae glucose koko.
ʻO ka helu glycemic kiʻekiʻe o ka palaoa palaoa holoʻokoʻa he 71, a ʻo ka palaoa raiki he 98.
E hoʻohana i ka palaoa Almond
Manaʻo ʻia no ka hana wikiwiki ʻana i ka gluten-free ka berena nā meaʻai, e like me ka gluten-free:
Muffins
Pānaʻi ʻukena
ʻĀlana
ʻO kekahi mau meaʻai keke
Paipai ʻia ka poʻe e hoʻomaka me kahi meaʻai i hoʻololi ʻia no ka palaoa ʻalemona a laila hana lākou iā lākou iho. ʻO ke kīʻaha o ka palaoa palaoa ma kahi o 3 auneke ke kaumaha, ʻoiai ke kaumaha o ke kīʻaha palaoa ʻalemona kokoke i 4 auneke. E hoʻololi nui kēia i nā meaʻai i kālua ʻia. Pono ka palaoa no ka hoʻohui ʻana i nā meaʻai i nā meaʻai.
ʻAi ʻAmelona
Hiki ke moʻa ʻia ka ʻai ʻalemona ma ke ʻano he polenta a i ʻole nā grits e like me ka ʻōpae a me nā ʻōpala.
Hiki ke hana ʻia nā kuki me ka ʻai ʻalemona me ka gluten-free.
Hiki ke hana ʻia nā kuki ʻai ʻalemona, akā e noʻonoʻo pono i ka ʻai.
Hiki ke hoʻohana ʻia ka ʻai ʻalemona i ka palaoa iʻa a me nā meaʻai palai ʻē aʻe, akā pono e mālama ʻia i ʻole e wela.
ʻAʻole ʻōlelo ʻia ka ʻai ʻalemona no nā berena e koi ana i ka palaoa ʻoiaʻiʻo me kahi ʻano gluten i kūkulu ʻia, e like me ka palaoa palaoa.
Pono nā hua hou aʻe i ka wā e kālua ai me ka ʻai ʻalemona e hoʻolako i ke ʻano o ka gluten i loko o ka palaoa.
ʻO ka hoʻololi ʻana i nā meaʻai e hoʻololi i ka ʻai ʻalemona no ka palaoa palaoa hiki ke lilo i mea paʻakikī e pono ai ka nui o ka hoʻāʻo a me ka hewa.
ʻO ka naʻau
ʻO nā ʻalemona he hua lāʻau, ʻo ia kekahi o nā maʻi ʻaʻai maʻamau ʻewalu. (Anaphylaxis UK. 2023) ʻOiai ʻaʻole nā hua lāʻau ka pīni, hiki i ka poʻe me ka maʻi maʻi pīnī ke loaʻa pū kekahi maʻi ʻalemona.
Hana i kāu pono'ī
Hiki ke hana ʻia i loko o ka blender a i ʻole ka mīkini meaʻai.
Pono e mālama ʻia ʻaʻole e wili lōʻihi, i ʻole e lilo ia i ka pata ʻalemona, hiki ke hoʻohana ʻia.
E hoʻohui liʻiliʻi i kēlā me kēia manawa a me ka pulupulu a hiki i ka wā e paʻa ai i ka ʻai.
E mālama koke i ka palaoa i hoʻohana ʻole ʻia i loko o ka friji a i ʻole ka paʻukū no ka mea e hele koke ia i ka pala inā haʻalele ʻia.
ʻAʻole paʻa nā ʻalemona, a ʻaʻole i paʻa ka palaoa ʻalemona, no laila ua ʻōlelo ʻia ʻoe e wili wale i nā mea e pono ai no ka ʻai.
Kūʻai ʻia ka hale kūʻai
ʻO ka hapa nui o nā hale kūʻai meaʻai olakino e kūʻai aku i ka palaoa ʻalemona, a ʻoi aku ka nui o nā hale kūʻai nui e hoʻopaʻa nei iā ia no ka mea ua lilo ia i huahana gluten-free kaulana. ʻO ka palaoa a me ka meaʻai i hoʻopaʻa ʻia e hele i ka rancid ma hope o ka wehe ʻana a pono e mālama ʻia i loko o ka friji a i ʻole ka pahu hau ma hope o ka wehe ʻana.
Anaphylaxis UK. (2023). Nā Pepa Hōʻike Allergy (Anaphylaxis UK He ʻoi aku ka maikaʻi o ka wā e hiki mai ana no ka poʻe me nā maʻi allergy koʻikoʻi, Helu. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Nā papa honua o ka glycemic index and glycemic load values 2021: kahi loiloi ʻōnaehana. The American journal of clinical nutrition, 114(5), 1625–1632. doi.org/10.1093/ajcn/nqab233
Hiki ke palekana i ka hoʻohana ʻana i nā hua manu a i ʻole nā mea pani no ka poʻe me ka maʻi maʻi hua manu?
Nā Pani a me nā mea pani
ʻAʻole pono nā kānaka e manaʻo he palekana ke ʻole lākou e heluhelu pono i ka lepili.
Loaʻa paha nā hua manu i nā pani hua.
ʻAʻole hua manu nā huahana pani pani.
ʻimi i nā mea hou hōʻailona ʻia i ka vegan a i ʻole hua manu ʻole e hōʻoia ʻaʻohe mea.
Hiki i nā mea pani ke loaʻa nā hua
Hana ʻia nā hua hua wai ma nā hale kūʻai meaʻai mai nā hua. Loaʻa nā hua a pau i kēia mau mea a ʻaʻole palekana no ka poʻe me ka maʻi allergies hua manu:
Hoʻololi hua hua wai maʻamau i nā pahu pahu
Nā Waikani Egg
Hua pauda hua keokeo
ʻO nā mea pani he mau ʻano palekana
Loaʻa nā huahana pani kūikawā ʻaʻole i loaʻa nā hua.
Hoʻopili ʻia lākou i nā hua manu vegan.
Kūʻai pinepine ʻia lākou ma ke ʻano pauda.
Pono lākou no ka kuke ʻana.
ʻAʻole hiki ke hoʻohana ʻia i pani no nā hua i nā meaʻai e like me ka quiche.
E nānā mau i nā mea ʻai ma ka lepili ma mua o ke kūʻai ʻana i kahi huahana i kūʻai ʻia ma ke ʻano he pani a i ʻole ka mea pani e hōʻoia i ka manuahi.
Hiki i kēia mau huahana ke komo i ka soy, ka waiū, a i ʻole nā mea ʻai ʻē aʻe.
ʻO Vegan - ʻaʻohe huahana holoholona, ʻo ia hoʻi nā hua manu a me ka waiū.
Mea kanu - hiki ke loaʻa nā hua no ka mea ʻaʻole ia he ʻiʻo akā he huahana holoholona.
ʻAʻole ʻike i nā meaʻai me nā hua manu
E makaʻala i nā hua i hūnā ʻia i loko o nā huahana meaʻai ʻē aʻe, e like me nā keke, nā berena, nā pāpaʻi, nā noodle, nā pahū, a me nā cereals.
Pono ka Federal Food Allergen Labeling and Consumer Protection Act i nā huahana meaʻai āpau i hoʻopaʻa ʻia i nā hua ma ke ʻano he mea hoʻohui. pono e helu i ka hua'ōlelo hua ma ka lepili. (US Food & Drug Administration. 2022)
ʻO nā mea ʻē aʻe e hōʻike ana i nā hua i loko o ka huahana:
"No ka poʻe paʻakikī i ka loaʻa ʻana o nā huaʻai a me nā mea kanu, hiki ke hoʻohui ʻia i nā mea hoʻohui ʻōmaʻomaʻo e hoʻonui i nā pae meaʻai no ka meaʻai kaulike?"
Pākuʻi Paʻa ʻōmaʻomaʻo
ʻAʻole hiki ke hoʻokō ʻia nā meaʻai ponoʻī i kēlā me kēia lā ma o nā meaʻai holoʻokoʻa ʻole i hana ʻia ke kaupalena ʻia ke komo ʻana a no nā kumu ʻē aʻe. He ala maikaʻi loa ka hoʻopiha ʻana i ka pauka ʻōmaʻomaʻo. ʻO nā mea hoʻohui ʻōmaʻomaʻo ʻōmaʻomaʻo he mea hoʻohui i kēlā me kēia lā e kōkua i ka hoʻonui ʻana i ka vitamina, mineral, a me ka ʻai fiber a hoʻonui i ke olakino holoʻokoʻa. He mea maʻalahi ka hui ʻana o nā pauka ʻōmaʻomaʻo i loko o ka wai me kahi mea inu punahele a i ʻole smoothie a i ʻole ka ʻai ʻana i loko o kahi meaʻai. Hiki iā lākou ke kōkua:
Hoʻonui i ka ikehu
E hānai i ka ʻōnaehana pale
Hoʻomaikaʻi i ka hoʻowalewale ʻana
E paipai i ka maopopo o ka noonoo
Hāʻawi i nā pae koko koko olakino
E ho'ēmi i ka pilikia o ka maʻi mau
Hoʻoikaika i ka hana ʻoi loa o ka ate a me ka puʻupaʻa
Pehea lākou?
ʻO nā mea hoʻohui ʻōmaʻomaʻo ʻōmaʻomaʻo he ʻano o nā huaora, nā minela, fiber, antioxidants, phytochemicals, a me nā pūhui bioactive ʻē aʻe.
Lawe ʻia lākou mai nā huaʻai, nā mea kanu, nā mea kanu, a me nā algae e hoʻohui i nā meaʻai i mea hoʻohui kūpono. (ʻO Giulia Lorenzoni et al., 2019)
Nā meaʻono
No ka mea, ʻo ka hapa nui o nā pauka ʻōmaʻomaʻo he hui pū ʻana o nā meaʻai, kiʻekiʻe ka nui o ka meaʻai. Hiki ke noʻonoʻo ʻia nā mea hoʻohui ʻōmaʻomaʻo he huaora a me ka mineral. Loaʻa iā lākou maʻamau:
ʻO nā huaora A, C, a me K
hao
makanekiuma
ka pōhaku
Antioxidants
Hiki ke kōkua ʻia ka ʻai ʻana i kēlā me kēia lā o nā huaora a me nā minela no nā poʻe me ka liʻiliʻi o ka hiki ke hana a makemake paha e hoʻohui i kā lākou meaʻai me nā meaʻai ʻē aʻe.
ikehu
Ua hōʻike ʻia nā phytochemical i loaʻa i nā huaʻai a me nā mea kanu e hoʻomaikaʻi i nā pae ikehu. ʻO nā haʻawina e pili ana i kā lākou hopena i ka hana kino a me ka hoʻomanawanui ua hopena i nā hopena maikaʻi. Ua ʻike nā mea noiʻi ua kōkua nā phytonutrients e like me nā mea i loko o nā pauka ʻōmaʻomaʻo i ka hoʻonui ʻana i ka ikehu, hoʻomaikaʻi i ka agility, hoʻemi i ka ʻike luhi, hoʻomaikaʻi i ka hoʻomanaʻo, a hoʻemi i ka manawa hoʻihoʻi. (Nicolas Monjotin et al., 2022)
ʻO ke olakino Digestive
ʻO nā pauka ʻōmaʻomaʻo he waiwai nui i ka fiber soluble a hiki ʻole ke hoʻoheheʻe ʻia, e kōkua i ka manaʻo piha a māʻona ma hope o ka ʻai ʻana a he mea nui ia no ka hoʻoheheʻe maikaʻi ʻana a me ka neʻe ʻana o ka ʻōpū. Hoʻopili ʻia ka ʻai ʻana i nā meaʻai momona i ka fiber me ka hoʻokele koko koko maikaʻi loa a me ka hoʻomaikaʻi ʻana i ka ʻokoʻa microbiota gut. He mea koʻikoʻi kēia mau mea no ka mālama ʻana i ke kaumaha o ke kino maikaʻi a me ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi maʻi, no ka laʻana, type 2 diabetes. (ʻO Thomas M. Barber et al., 2020) Ua hōʻike ʻia nā phytochemicals, me nā flavonoids, i nā hopena lapaʻau i ke kinoea, ka bloating, constipation, a me ka maʻi maʻi e pili ana me IBS. Ua hōʻike ʻia nā phytonutrients e hōʻemi i kekahi mau hōʻailona o ka ulcerative colitis. (Nicolas Monjotin et al., 2022)
Hana ʻōnaehana pale
Ua hōʻike ʻia nā mea hoʻohui ʻōmaʻomaʻo ʻōmaʻomaʻo i ka hiki ke mālama i kahi ʻōnaehana olakino olakino a hoʻemi aat i e ko lākou ʻano antioxidant. ʻO nā pauka ʻōmaʻomaʻo i loaʻa i ka limu a i ʻole nā algae ka waiwai i nā phytochemical a me nā poly-unsaturated fatty acids i loaʻa nā waiwai antioxidant e hōʻemi i ka mumū a pale i ka pōʻino oxidative i nā cell. (ʻO Agnieszka Jaworowska, Aliza Murtaza 2022) Ua ʻike ʻia kahi hoʻāʻo randomized ʻo ka hui ʻana o ka huaʻai, ka berry, a me ka hui ʻana o ka pauka meaʻai i hoʻemi i ka oxidation a me ka hōʻemi ʻana i ka mumū, pili i nā phytochemical i loaʻa i nā huaʻai a me nā mea kanu.(Manfred Lamprecht et al., 2013)
ʻO ka hoʻoponoponoʻana
ʻO ke ake a me nā puʻupaʻa ka mea nui o ka detoxification kūlohelohe. Kōkua ke ake i ke kino e hoʻopaʻa i nā meaʻai mai nā meaʻai i hoʻopau ʻia a hoʻoneʻe i ka ʻōpala a me nā toxins ma o nā puʻupaʻa. (Hale Waihona Puke Lapaau Lapaau. 2016) Hoʻopiha ʻia nā mea kanu me nā antioxidants a me nā phytochemicals e pale ai i ke ake a me nā puʻupaʻa mai ka pōʻino radical manuahi a me ke kaumaha oxidative. (ʻO Yong-Song Guan et al., 2015) Ua hana ʻia nā mea hoʻohui pauda ʻōmaʻomaʻo mai kēia mau mea kanu. I ka inu ʻana i nā pauka ʻōmaʻomaʻo, piʻi maoli ka inu ʻana i ka wai e like me ka lawelawe maʻamau o ka pauka ʻōmaʻomaʻo i hui pū ʻia me 8 a 12 mau auneke o ka wai.
Inā hui ʻia, hui ʻia, a hana ʻia paha i kahi lulu, ʻo ka pauka ʻōmaʻomaʻo he ala kūpono a maikaʻi hoʻi e loaʻa ai ka nui o kēlā me kēia lā o nā antioxidants, nā huaora, nā minela, a me nā meaʻai ʻē aʻe.
ʻO ka meaʻai ho'ōla: e hakakā i ka maʻi ʻeha, e apo i ke olakino
E hoʻomaopopo '
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Huaʻai a me ka meaʻai ʻai mea hoʻohui a me ka maʻi maʻi maʻi maʻi: He Manaʻo Systematic mai kahi ʻike olakino lehulehu. Journal of Clinical Medicine, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). ʻO ka hōʻike hōʻike kino o ka pono o nā Phytonutrients i ka mālama ola kanaka. Nā meaʻai, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Nā Pōmaikaʻi Ola o ka Fiber Dietary. Nā meaʻai, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). ʻO nā lipine i loaʻa i ka limu he mea hiki ke hoʻomake i ka ʻāʻī: he loiloi. International journal of environmental research and public health, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). ʻO ka hoʻohui ʻana me ka wai wai pauka concentrate a me ka hoʻoikaika kino e hoʻemi i ka oxidation a me ka mumū, a hoʻomaikaʻi i ka microcirculation i nā wahine momona: nā ʻikepili hoʻāʻo i hoʻonohonoho ʻia. The British journal of nutrition, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Kelemānia: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Pehea ka hana o ke ake? 2009 Sep 17 [Updated 2016 Aug 22]. Loaʻa mai: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Nā Hoʻoponopono Hoʻohui a me nā ʻOkoʻa ʻē aʻe no nā maʻi o ka ate 2014. ʻO nā hōʻike hoʻohui a me nā lāʻau lapaʻau ʻē aʻe: eCAM, 2015, 476431. doi.org/10.1155/2015/476431
No ka poʻe e ʻimi nei i kahi kīʻaha olakino wikiwiki, hiki i ka hoʻohui ʻana i nā hua sunflower i ka ʻai a kekahi ke hāʻawi i nā pono olakino?
Nā Huaʻalani lā
ʻO nā ʻanoʻano pua ka hua o ka mea kanu pua. Ua loaʻa iā lākou nā antioxidants, nā huaora, a me nā minela, hiki ke kōkua i ka mālama ʻana i ke olakino olakino, olakino o ka naʻau, a me nā mea hou aku. ʻO ka hopu mau ʻana i ka lima ma ke ʻano he ʻai ʻai a hoʻohui ʻia paha i ka salakeke, ka oatmeal, nā mea i hoʻomoʻa ʻia, ka salakeke tuna, pasta, a me nā mea ʻai meaʻai hiki ke kōkua i ka hoʻonui ʻana i nā pae ikehu, hoʻemi i ka mumū, a kākoʻo i ke olakino kino.
ʻO ka waiwai nui o ka huaora E o ka hua, i hui pū ʻia me nā flavonoids a me nā mea kanu like ʻole, hiki ke kōkua i ka hōʻemi ʻana i ka mumū.
Hōʻike ka noiʻi ʻana i ka ʻai ʻana i nā hua ma ka liʻiliʻi ʻelima manawa o ka pule hiki ke hoʻemi i ka mumū a hoʻohaʻahaʻa i ka hoʻomohala ʻana i kekahi mau maʻi. (Rui Jiang et al., 2006)
Heart Health
Nui lākou i nā momona olakino, e like me nā momona polyunsaturated a me nā momona monounsaturated.
Manaʻo ʻia nā sterols kanu, a i ʻole nā hui maoli i loko o nā kumulāʻau sunflower, no kā lākou mau waiwai hoʻohaʻahaʻa cholesterol. (Ke Kulanui o Wisconsin Health. 2023)
Hōʻike ka ʻikepili i ka ʻai ʻana o ka sunflower a me nā hua ʻē aʻe e hoʻemi i ka nui o ka maʻi puʻuwai, ke koko kiʻekiʻe, a me ka cholesterol kiʻekiʻe.
ikehu
Loaʻa i nā hua ka huaʻa B, selenium, a me ka protein, hiki ke kōkua i ka hoʻoikaika ʻana i ke kino a puni ka lā.
Kākoʻo kēia mau meaʻai i ke kahe koko, hāʻawi ʻana i ka oxygen, a me ka hoʻololi ʻana i ka meaʻai i ka ikehu.
Kākoʻo Pūnaewele Kūlohelohe
Loaʻa i nā kumulāʻau Sunflower nā minerala a me nā meaʻai e like me ka zinc a me ka selenium e kōkua i ke kino kūlohelohe e pale aku i nā maʻi a me nā maʻi bacteria.
Hoʻololi kēia mau mineral i nā pono like ka mālama ʻana i nā cell immune, ka hōʻemi ʻana i ka ʻāʻī, ka pale ʻana i ka maʻi, a me ka piʻi holoʻokoʻa o ka pale.
kino
ʻAʻole pono nā kānaka e ʻai i ka nui o nā hua sunflower e loaʻa ai nā pono meaʻai. Aia i loko kahi hui pū ʻia o nā momona olakino, antioxidants, a me nā meaʻai ʻē aʻe. I loko o kahi ʻāpana 1-auneke o nā hua sunflower i kālua ʻia/me ka paʻakai ʻole: (Oihana Mahiai o Amerika. 2018)
Kalepona - 165
ʻO nā kalapona - 7 grams
ʻO ka fiber - 3 grams
Kōpaʻa - 1 gram
ʻO ka protein - 5.5 grams
Ka nui o ka momona - 14 grams
Sodium - 1 milligrams
Ka hao - 1 milligram
Vitamin E - 7.5 milligrams
Zinc - 1.5 milligrams
Folate - 67 micrograms
ʻO ka wahine Ola
I ka pili ʻana i ke olakino hānau wahine, aia kekahi mau mea e hiki ai i nā hua ke kōkua i ke kākoʻo.
He mea koʻikoʻi ka nui o ka huaora E, folate, phosphorus, a me nā momona olakino no ka ulu ʻana o ka pēpē a me ke olakino makuahine.
Hiki i nā hua lā ke kōkua i nā kāne e loaʻa i ka protein no ke kūkulu ʻana i nā ʻiʻo.
Ma ke ʻano he ʻokoʻa i ka ʻiʻo, loaʻa i kēia mau ʻanoʻano ka nui o ka protein i hoʻokumu ʻia i nā mea kanu me ka ʻole o ka momona momona a i ʻole ka cholesterol o ka ʻiʻo.
ʻAʻole nui ka sodium i loko o nā kumulāʻau Sunflower, akā ua hoʻopili pinepine ʻia lākou me ka paʻakai i hoʻohui ʻia e hiki ke hoʻopau i kā lākou mau pono meaʻai.
Hoʻopili pinepine ʻia nā pūpū i ka paʻakai no ka ʻono, e like me 70 milligrams no kēlā me kēia 1 auneke o nā hua.
Kiʻekiʻe i nā calorie, pono nā kānaka e noʻonoʻo e hoʻololi i nā ʻāpana i hoʻokahi hapaha kīʻaha a ʻai i nā ʻano mea paʻakai ʻole. (Oihana Mahiai o Amerika. 2018)
Nā ʻano ʻē aʻe e hoʻohui i nā hua i loko o nā meaʻai
ʻO nā ʻano ʻē aʻe e hoʻohui ai i nā hua sunflower i nā meaʻai:
E kāpīpī iā lākou ma ka moa a i ʻole ka salakeke tuna.
ʻO ka hoʻopili ʻana i ka saladi.
ʻO ka ʻai no ka cereal a me ka oatmeal.
Ka hui ʻana iā lākou i loko o ka pāpaʻi no nā mea i kālua ʻia, e like me nā kuki.
Hoʻohui iā lākou i ka hale kūʻai a i ʻole ka hale kūʻai huikau ala.
ʻO ka wili ʻana i nā hua no ka uhi palaoa no ka ʻiʻo a iʻa paha.
E kāpīpī iā lākou i loko o nā kīʻaha mea kanu, casseroles, stir-fries, a me ka pasta.
Hiki ke hoʻololi ʻia ka pata Sunflower ma mua o ka pīni a i ʻole nā palapala nut ʻē aʻe.
Ka Hoʻouluʻana i ka Hoʻonāukiu
E hoʻomaopopo '
Adeleke, B. S., & Babalola, O. O. (2020). ʻO ka pua lāʻau hinu ʻaila (Helianthus annuus) ma ke ʻano he kumu meaʻai: Nā meaʻai a me nā pono olakino. ʻepekema meaʻai & meaʻai, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Hoʻoholo ʻia nā ʻano meaʻai o nā hua Sunflower, aila a me ka keke. Manaʻo o ka hoʻohana ʻana i nā ʻaila ʻaila Sunflower ma ke ʻano he mea hana. Nā mea kanu (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). ʻO ka ʻai a me ka hua a me nā hōʻailona inflammatory i ka noiʻi multi-ethnic o atherosclerosis. American journal of epidemiology, 163(3), 222–231. doi.org/10.1093/aje/kwj033
No ka poʻe e hoʻāʻo nei e hoʻololi i ke ʻano o ke ola olakino, hiki anei i ka hoʻohui ʻana i nā pahu protein i kā lākou meaʻai ke kōkua i ka hoʻokō ʻana i nā pahuhopu olakino?
Pale Pale
Hāʻawi nā pā protein i kahi hoʻoikaika ikaika ma waena o nā meaʻai e hiki ke kōkua i ka pale ʻana i ka ʻai a pale aku i ka hoʻopiha ʻana i nā mea momona momona, paʻa i ka sodium no nā poʻe e hoʻāʻo nei e lilo i ke kaumaha. Hiki iā lākou ke hoʻonui i ka calorie no nā poʻe e like me nā mea haʻuki e hoʻāʻo nei e hoʻonui i ka nui o ka ʻiʻo. Hiki ke ʻokoʻa nā pā protein ma ke ʻano o nā mea e like me nā additives, calories, momona, sugars, a me nā mea ʻē aʻe. Pono e heluhelu pono i nā lepili; inā ʻaʻole, hiki ke ʻoi aku ka nui o ka pahu ma mua o ka meaʻai liʻiliʻi maikaʻi a i ʻole ka meaʻai. He mea nui e ʻike i ka nui o ka protein e pono ai i kēlā me kēia lā, a ʻokoʻa ka nui ma muli o nā kumu pākahi.
ʻEhia ka nui o ka protein e pono ai
He mea koʻikoʻi ka protein i nā hana kino he nui, akā ʻaʻole hiki i ke kino ke hana i kēia macronutrient, a no ka meaʻai. Hoʻopau ʻia ka protein meaʻai i ka wā o ka ʻai ʻana, a ua hoʻokumu ʻia nā pūhui i kapa ʻia he amino acids:
ʻO kēia nā mea kūkulu hale e hoʻohana ai ke kino e kūkulu a mālama i nā ʻiʻo a me nā ʻiʻo.
He mea nui ia i ka hana ʻana o ke koko, ka ʻiʻo pili, nā antibodies, nā enzymes, a me ka lauoho. (ʻO Marta Lonnie, et al., 2018)
No ka mea he pono ka protein no ke kūkulu ʻana i ka ʻiʻo, ʻōlelo ʻia nā mea pāʻani a i ʻole nā kānaka me nā hana koʻikoʻi o ke kino e ʻai hou aku.
ʻOi aku ka nui o ka protein ma mua o ke kanaka maʻamau e kākoʻo i ka ulu ʻana o ka ʻiʻo.
Helu Koloka
A calculator mai ka US Department of Agriculture Hiki ke kōkua i ka noʻonoʻo ʻana i nā pono protein i kēlā me kēia lā a me ka nui o nā meaʻai ʻē aʻe e pili ana i ka wahine, ka makahiki, ka pae hana, a me nā mea ʻē aʻe.
E noʻonoʻo ka ʻai protein maikaʻi i ka nui o ka ʻai ʻana i nā noho pākahi. Manaʻo ʻia ke kanaka maʻamau e ʻai ma waena o 25 a me 35 grams o ka protein i kēlā me kēia ʻai. (Emily Arentson-Lantz, et al., 2015)
kumu
ʻO nā kumu waiwai nui o ka protein meaʻai:
ʻAi
ʻO ka iʻa
ʻO ka iʻa me ka pūhoho
hua
ʻO ka waiū a me nā huahana waiu ʻē aʻe
Aia nā kumu mea kanu:
mohihi
Legumes
kukui
na anoano
a pau mānoanoa
He mau meaʻai maʻalahi kēia e hoʻokomo i loko o ka meaʻai kaulike, no laila, ʻo ka ʻai ʻana i nā ʻano like ʻole i ka nui o kēlā me kēia lā e like me ka nui o ka protein i ʻōlelo ʻia. ʻO nā ʻōlelo aʻoaʻo e pili pū me nā mea haʻahaʻa i ka momona momona a me nā kaʻa kaʻa i hana ʻia a waiwai i nā meaʻai. Eia nō naʻe, ʻo ka ʻai ʻana i ka nui o ka protein hiki ke hoʻopilikia i nā kīkī. No laila, ʻōlelo ʻia ka poʻe i loaʻa mua i ka maʻi kīkī e makaʻala i ka lawe ʻana i ka protein. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)
ʻO nā mea e nānā ai
ʻO ka hoʻokomo ʻana i nā pahu protein i loko o ka meaʻai, ma ke ʻano he meaʻai ma waena o ka ʻai, ma ke ʻano he koho hopu-a-hele inā ʻaʻohe manawa no ka ʻai piha ʻana, a i ʻole he ʻāpana o ka hoʻolālā hoʻohaʻahaʻa a loaʻa ke kaumaha paha, pono nā kānaka. e heluhelu a hoʻomaopopo i nā mea e pili ana i nā ʻano pahu like ʻole e koho i nā koho olakino. ʻO kekahi mau alakaʻi maʻamau e noʻonoʻo ai:
Maʻiʻo Protein
No ka ʻai ma waena o ka ʻai a i ʻole ma mua o ka post-meaʻai meaʻai, e nānā i kahi pā me ka liʻiliʻi o 20 grams o ka protein.
Pono e loaʻa i nā pā pani ʻai he 30 mau kalama o ka protein.
ʻOi aku ka liʻiliʻi o ka hoʻokokoke ʻana i kēia mau alakaʻi, no ka mea hiki i ke kino ke ʻeli wale ma waena o 20 a me 40 grams o ka protein i ka noho hoʻokahi. (ʻO Brad Jon Schoenfeld, Alan Albert Aragon. 2018)
ʻAno Pākē
Loaʻa pinepine ka protein mai ka waiu a i ʻole nā kumu mea kanu.
ʻO ka mea maʻamau ka hua, ka waiū, ka laiki, ka whey, ka soy, ka pī, a me ka hemp.
Pono ka poʻe me ka maʻi allergies a i ʻole ka maʻi maʻi e koho i kahi pā i loaʻa i kahi ʻano protein i palekana ke ʻai.
Kālepa
No kahi pā e ʻai ai ma waena o nā meaʻai, ʻo nā ʻōlelo paipai ka poʻe me kahi 220 a 250 calories.
Hiki ke loaʻa iā 300 a 400 mau calorie kahi pā protein e pani ai i ka ʻai piha.
kona kaikea a
He ʻumi a 15 kalama o ka momona a ʻaʻole ʻoi aku ma mua o ʻelua kalama o ka momona momona.
E hoʻokele i nā momona trans maikaʻi ʻole i loaʻa i nā aila hydrogenated hapa.
puluniu
Hoʻopiha ʻia ka fiber, no laila ʻoi aku ka nui o ka fiber, ʻoi aku ka nui o ka mālama ʻana i ka pōloli a hiki i ka ʻai ʻana a i ʻole ka ʻai.
Manaʻo ʻia e koho i nā mea i loaʻa ʻoi aku ma mua o ʻekolu a ʻelima mau kalama o ka fiber.
kōpaʻa
Ua like ka nui o ke kōpaʻa o kekahi mau pahu protein e like me nā pahu lole.
Aia kekahi ma kahi o 30 grams o ke kō i hoʻohui ʻia.
ʻO ka nui kūpono ma kahi o ʻelima grama a i ʻole.
ʻAʻole ʻoi aku ka maikaʻi o nā mea ʻono e like me ka erythritol, sorbitol, a me ka maltitol no ka mea hiki iā lākou ke hoʻoulu i ka bloating a me ke kinoea.
Manaʻo ʻia e hana pū me ka mea ʻai meaʻai e ʻike i ke ʻano kūpono loa i hiki ke hoʻohui ʻia i loko o ka meaʻai a ke kanaka e hoʻokō a mālama i nā pahuhopu olakino.
Nā Kumu Nutrition
E hoʻomaopopo '
Lonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Aging Adults. Nā meaʻai, 10(3), 360. doi.org/10.3390/nu10030360
Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). ʻOi aku ka kiʻekiʻe o nā koi protein no nā wahine hāpai olakino i ka wā hāpai mua a me ka hope o ka hānau ʻana ma mua o nā ʻōlelo aʻoaʻo o kēia manawa. The Journal of nutrition, 145(1), 73–78. doi.org/10.3945/jn.114.198622
Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Protein: He meaʻai i ka nānā. Hoʻohana ʻia ka physiology, nutrition, and metabolism = Physiologie appliquee, nutrition a me metabolism, 40(8), 755–761. doi.org/10.1139/apnm-2014-0530
Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). ʻAʻole maikaʻi ka ʻai ʻana i ka protein kiʻekiʻe no ke olakino o ke kīkī: hoʻokuʻu i ke kapu. Nephrology, dialysis, transplantation: hoʻolaha kūhelu o ka European Dialysis and Transplant Association - European Renal Association, 35 (1), 1-4. doi.org/10.1093/ndt/gfz216
Schoenfeld, BJ, & Aragon, AA (2018). ʻEhia ka nui o ka protein e hiki i ke kino ke hoʻohana i ka ʻai hoʻokahi no ke kūkulu ʻana i nā ʻiʻo? Nā hopena no ka hāʻawi ʻana i ka protein i kēlā me kēia lā. Nūpepa o ka International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
No nā poʻe e ʻimi nei e mālama i ka maikaʻi a i ʻole e hoʻomaka i kā lākou huakaʻi olakino e like me ka hoʻonui ʻana i nā antioxidants, ka pale ʻana i ka maʻi kanesa, ke kākoʻo ʻana o ka ʻōnaehana pale a me nā pono olakino ʻē aʻe, hiki i ka hoʻohui ʻana i nā aniani ke ala kūpono e hoʻomaikaʻi ai i ke olakino holoʻokoʻa?
'Alika
ʻO nā ʻolika he mau meaʻai momona e like me ke kālika, chives, leeks, a me nā pāpaʻi. ʻO nā ʻano ʻano maʻamau he ʻulaʻula, keʻokeʻo, melemele, a me nā aniani Spanish. Ua loaʻa iā lākou antifungal, antibacterial, anti-inflammatory, a me nā waiwai olakino ʻē aʻe.
Ma kēlā me kēia ʻano o ka hoʻomākaukau ʻana, nalowale kekahi o kā lākou meaʻai i ka wā e kuke ai.
Loaʻa iā lākou nā flavonoids, glutathione, nā pūhui selenium, ka huaora E, a me ka huaora C.
Ke koho ʻana i nā aniani, e ʻimi i nā mea kīnā ʻole a i ʻole nā mea ʻeleʻele, paʻa, a maloʻo nā ʻili pepa.
maika
Loaʻa iā lākou nā phytochemicals - nā mea kanu pūhui e hoʻohua ai i mea e pale aku ai i ka maʻi bacteria, nā maʻi maʻi, a me nā haʻi. Hāʻawi kēia mau phytochemical i nā pono olakino ke ʻai ʻia a hāʻawi i kēia mau waiwai: (Xin-Xin Zhao, et al., 2021)
ʻOkoʻa ko lākou ʻono a hiki ke ʻono, ʻono, a ʻawaʻawa.
ʻO nā ʻano ʻano like ʻole i hui pū ʻia me nā hana mahiʻai e kōkua i ka ʻono o nā aniani.
Nui nā ʻano aniani.
ʻO ka mea maʻamau a ākea ka ʻulaʻula, keʻokeʻo, melemele, a me ka Spanish.
ʻO nā ʻano ʻē aʻe he cipollini, momi, a me Vidalia.
Maka a Moʻa paha
Pono lākou inā ʻai ʻia a i kuke ʻia paha, hoʻemi ʻia ka nui o ka kuke ʻana thiosulfinates - nā pūhui e hāʻawi ana i nā waiwai antimicrobial, antifungal, a me nā antibiotic.
Hōʻike nā noiʻi ʻo nā aniani i ʻoki ʻia ma mua o ka kuke ʻana e mālama i ko lākou pono olakino. (Holly L. Nicastro, et al., 2015)
Ua hōʻike ʻia ʻo ka paila ʻana a me ka palai ʻana i ka nui o ka nalowale o ka waiwai ʻai.
ʻO nā ʻano hana hoʻomākaukau ʻē aʻe e hōʻemi ana i nā pono olakino ʻo ia ka sautéing, ka mahu, a me ka microwaving.
Hōʻike ʻia ka hoʻomoʻa ʻana i nā aniani e hoʻonui i ka pae flavonoids.
ʻO ka ʻai ʻana i ka ʻaila maloʻo a me ka pauda hiki ke hāʻawi i ka waiwai momona i nā meaʻai, ʻoi aku ka nui inā maloʻo ka pauda. (Damini Kothari, et al., 2020)
Nānā Mea Ola
Hiki i nā ʻonika ke kōkua i ka meaʻai olakino. ʻO nā flavonoids, glutathione, nā pūhui selenium, ka huaora E, a me ka huaora C, kōkua i nā waiwai antioxidant o ka mea kanu. (Holly L. Nicastro, et al., 2015) ʻO ka ʻike meaʻai no hoʻokahi ʻoʻikika waena: (Oihana Mahiai o Amerika. ND)
Ka nui o nā calorie: 44
Ka nui o ka momona: 0 grams
Kolekole: 0 milligrams
Nā Kāpelu: 10 gram
Puluniuʻai: 2 gram
Huina kō: 5 grams
Pūmua: 1 gram
Kalsium: 2 milligrams
Sodium: 4 milligrams
Ka hao: 1 milligrams
ʻO ka Vitamin D: 0 micrograms
Ke koho
Hiki ke loaʻa i nā aniani ke koena pesticide, nā metala kaumaha, ka hoʻohaumia microbial, a me ka hōʻiliʻili nitrate. ʻO ka ʻike ʻana i kahi e hele mai ai nā ʻalika hiki ke kōkua i ka hōʻoia ʻana ʻaʻole i hoʻohana hewa ʻia nā lāʻau pesticides a i ʻole i hoʻonui ʻia ka lepo a lākou i ulu ai me nā metala kaumaha. Inā hiki, kūʻai mai nā kumu kaulana me nā hana mahiʻai maopopo, e like me nā mākeke mahiʻai. (Xin-Xin Zhao, et al., 2021)
ʻO nā aniani i loaʻa i loko o nā kaiapuni ʻaʻole i hoʻomaʻemaʻe maikaʻi ʻia ka nui o ka pilikia o ka ulu ʻana i nā hua bacteria ʻino.
No ka pale ʻana i ka haumia o Escherichia. coli a i ʻole E. coli, salmonella, a me ka ʻōpala, ʻoi aku ka palekana o ke kūʻai ʻana i nā aniani holoʻokoʻa a ʻokiʻoki iā lākou ma ka home ma mua o ke kūʻai ʻana i nā aniani i ʻoki mua ʻia. (Xin-Xin Zhao, et al., 2021)
E koho i nā mea paʻa, ʻaʻohe ʻeha a ʻeleʻele paha, a maloʻo ka ʻili pepa.
E hōʻalo i nā mea e hōʻike ana i ka ʻeleʻele, e like me nā kiko keʻokeʻo a ʻeleʻele paha ma ka ʻili a i loko o nā papa, a me nā mea me nā ʻōpuʻu ʻōmaʻomaʻo, ʻo ia hoʻi, hiki ke ʻai ʻia ka ʻolika akā ʻaʻole lōʻihi ia.
ʻAi ʻAi ʻAiʻa
E hoʻomaopopo '
Zhao, XX, Lin, FJ, Li, H., Li, HB, Wu, DT, Geng, F., Ma, W., Wang, Y., Miao, BH, & Gan, RY (2021). ʻO nā holomua hou i loko o nā mea hoʻohui bioactive, nā hana olakino, a me nā hopohopo palekana o ka onion (Allium cepa L.). Nā palena i ka meaʻai, 8, 669805. doi.org/10.3389/fnut.2021.669805
Nicastro, HL, Ross, SA, & Milner, JA (2015). Kāleka a me nā aniani: ko lākou mau waiwai pale i ka maʻi kanesa. Ka noiʻi pale ʻana i ke kanesa (Philadelphia, Pa.), 8(3), 181–189. doi.org/10.1158/1940-6207.CAPR-14-0172
Kothari, D., Lee, WD, & Kim, SK (2020). Allium Flavonols: Nā Pōmaikaʻi Ola, Nā Manaʻo Molecular, a me Bioavailability. Antioxidants (Basel, Switzerland), 9(9), 888. doi.org/10.3390/antiox9090888
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