Soifua Maloloina penefiti o le 'ai Fuafua lanu lanu fualaʻau & Fualaʻau

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E masani ona fautuaina e fomaʻi le tele o fualaʻau felanulanuaʻi ma fualaʻau aua latou te maualuga i le vailaʻau oona, o se vailaʻau e tele sona sao i le puipuia o tatou tino mai saoloto radicals. O taumafa felanulanuaʻi e le gata ina maua ai ni faʻamanuiaga tau le soifua maloloina ae faʻapea foi ona latou faʻaopoopoina seisi faʻaopoopoga matagofie i a matou ipu.

O fualaʻau lanu meamata lanu viole ma fualaʻau e sili ona fou i taumafa ile tausaga nei ma e tatau ona amata tuʻuina i totonu o au meaʻai. Meaʻai lanu viole tausia lou fatu maloloina, fasioti kanesa sela, e taʻu ai ni nai mea ma sili ona taua latou aofia ai antioxidants valaʻauina anthocyanins, o se laau lanu e maua ai fualaʻau ma fualaʻau latou loloto mumu, lanu viole poʻo lanu moana ^[1] .

Meaʻai lanu viole e iai totonu meaʻai o loʻo maua mai i le sulfur compound e ono faʻatelegese ai le faʻatupuina o meaola. Carcinogens ua lauiloa e faʻateleina ai le aʻafiaga o le kanesa.

Lisi o Fuafua Laʻau e Aofia I Lau Meaʻai

1. O vine fua

2. Ata

3. Fualaau aina

4. O vine

5. Palama ma palu mago

6. Uliuli

7. Blueberry

8. Elderberry

9. Cranberry

10. Pili

11. Chokeberries

Lisi o Laulā Vaiʻai e Faʻaofia I Lau Meaʻai

1. kāloti papulagi

2. Kapisi lanu viole

3. Asipolo samasama

4. O pateta suamalie

5. Olive violē

6. pepa samasama

7. Tuugalamepa viole

8. Kamupani samasama

9. Aniani viole

10. Broccoli viole

11. Artichokes viole

12. Iila viole

Lisi O Pepe Maʻa E Faʻaofia I Lau Meaʻai

1. sana sana

2. araisa lanu viole

3. Saito samasama

1. Tau faasaga i papala

O se suʻesuʻega na lomia faʻasalalau i le tusi faʻamaumau o mea tau faʻatoʻaga ma meaʻai, na maua ai le anthocyanins o loʻo i totonu o le papalati, ma tuʻu ifo ai i lalo le papala o le manava. Tagata talitonu suʻesuʻe o nei anthocyanins puipuia oxidation ma faamalosia le gaioiga o isi taua antioxidants, pei o le glutathione lea e masani ona i ai i le tino [lua] .

2. Faʻalauiloa le soifua maloloina maloloina

O fualaʻau lanu lanu viole e pei o blackcurrants ma bilberry o loʻo iai le agavaʻa e tuʻu ifo i lalo le LDL (leaga) cholesterol ma faʻateleina le HDL (lelei) cholesterol. O le faʻateleina o le maualuga o le LDL cholesterol e tau atu i le fausiaina o maʻa i totonu o puipui o le tino. O lenei poloka poloka le tafe masani o le toto i lou fatu ma le tino atoa, ma tuua ai oe i se tulaga ogaoga lamatiaga o le fatu oso ma afaina [lua] .

3. Taofia sela o le kanesa

Tele suʻesuʻega ua faʻaalia ai o le resveratrol o loʻo iai i mea lanu viole e mafai ona faʻatupuina ai le oti o le sela ile kanesa ole toto, kanesa ole susu, kanesa ole prostate, kanesa ole ate, kanesa ole ate ma le mama. O le pateta suamalie e iai lona malosiʻaga faʻamalosia e puipuia mai le kanesa o le kolone [3] .

4. Faateleina le manatuaina

O pateta suamalie lanu viole e taʻua e iai ni faʻamanuiaga e mafai ona manatuaina ona o anthocyanins o loʻo iai. E fesoasoani i le puipuia o tausaga-faʻafitauli paʻu o le neura ao faʻalauteleina le aʻoaʻoina ma manatuaina [4] .

5. Puipuia siama o le urinary

Fualaʻau e pei o lanu viole karisi, karoti lanu viole ma kapeti viole e mafai ona tau faʻasaga i faʻamaʻi pipisi o le urinary tract. Anthocyanins mafai ona puipuia le papala ma pupuga mafua e H. pylori, o siama e mafua ai papala papala ma siama auala urinary [5] .

6. Faʻaitiitia le toto

O vine viole, bilberry, cranberry ma blueberry o loʻo iai le resveratrol, o le flavonoid e mafai ona fesoasoani e faʻaititia ai le toto. E fesoasoani le Resveratrol i le faʻamamaina o aupa o le alatoto, e faʻatagaina ai le sologa lelei o le toto i alatoto.

O le a le auala sili e kuka ai fua fualaʻau ma fualaʻau?

O se tasi o auala sili ona lelei e faʻaalu ai ia mea o le faʻafofoa, ausa pe vela. I le faia o lea mea, oe o le a maua ai le aofaʻi manaʻomia o anthocyanins ona o latou vai-soluble ma ua mafai ona faʻavaivaia i le vai.

Tangy Purple Coleslaw Recipe [6]

Vaega:

• 4 ipu fasi lelei kapisi lanu viole
• 1 ipu sauerkraut
• ½ ipu fasi aniani mumu
• 2 kulimi hemp fatu
• 2 apu ambrosia fasi
• Mo lavalava:
• Meli e tofo
• 2 tsp masima sami e leʻi faʻamamaina

Metotia:

• Faʻafefiloi ese uma salatiga ma laei vaega
• Faʻatasia uma i latou faʻatasi seʻia oʻo ina paleni tutusa le salati.
• Olioli i lau ipu manaia!

1. [1]Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins ma anthocyanins: lanu lanu e pei o meaai, vailaʻau vailaʻau, ma ono ono maua ai penefiti soifua maloloina. Suʻesuʻega o meaʻai ma meaʻai, 61 (1), 1361779.

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