Fualaʻau Mumu & Fualaʻau O loʻo teuina I Faʻamanuiaga Manuia ole Soifua Maloloina

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I le avea ai o se tulafono tusi taumafa, o mea mumu-lanu meaʻai e sili atu ona faʻalauteleina i mea lelei. O le pupula pupula o lanumumu-lanu fualaʻau ma fualaʻau fesoasoani i le liua gaʻo, polotini ma gaʻo i le faʻaaogaina malosiaga mo le tino. O loʻo faʻatumuina foi i latou i le malosi ma le soifua maloloina maloloina e pei o anthocyanins, lycopene, flavonoids ma resveratrol.

O nei antioxidants o loʻo i ai le malosiaga gafatia e tau ai faʻafitauli o le fatu ma le kanesa o le prostate ma faʻaititia ai foʻi le ono maua i le faʻamaʻi ma le faʻaleagaina o le macular.

Lisi O Meaʻai Mumu-lanu

Lalo o se lisi o fualaʻau mumu ma lanu fualaʻau.

Fua mumu

1. Cranberry

2. Rimoni

3. Sieri

4. moli moli

5. Rasipolo

6. Strawberry

7. vaieli

8. Apu mumu

9. Kaina mumu

10. Lanu moli mumu

11. Paʻu mumu

12. Tato

13. Guava

Fualaʻau mumu

1. Pepelu logo mumu

2. pi pi mumu

3. pepa mumu

4. Beetroot

5. Lanu mumu

6. Aniani mumu

7. Faʻu mumu

8. Rhubarb

Aisea e Lelei ai mo Oe Meaʻai Mumu-lanu?

Meaʻai mumu mumu e masani ona maualalo-kalori ma maualalo-sodium meaʻai. O meaʻai o se sili lelei faʻavae o se carotenoid taʻua o le lycopene lea e maua ai nei meaʻai i se lanu mumu. O le Lycopene ua faʻaalia e fesoasoani e puipuia ai mai le kanesa o le mama, kanesa o le susu, kanesa o le paʻu, kanesa o le kolone ma le kanesa o le esophagus.

Antioxidants pei anthocyanins, lycopene, flavonoids ma resveratrol maua i mumu-lanu fualaʻau ma fualaʻau na faʻaalia e fesoasoani ai e tauivi ma kanesa ma fatu faʻamaʻi, faʻaleleia atili le vaʻai ma faʻaititia le toto maualuga, fulafula ma macular faʻaleagaina.

Faʻailoa e le National Cancer Institute, 95 pasene o tagata matutua e le aofia ai le lava mumu ma moli-lanu fualaʻau i latou taumafataga.

O a Mea Nutrients o loʻo iai i Meaʻai lanu mumu?

1. Tamato mumu

O tamato e taʻua o fualaʻau ma o loʻo iai le maualuga o le lycopene lea e iloa e fesoasoani e tau ai ile kanesa ole prostate, kanesa ole esophagus ma le kanesa o le kolone. Ole Lycopene e tele na maua ile mea vela na tamato e pei o supo, saga ma sosi tamato.

2. Strawberry

Strawberries o se lelei mafuaʻaga o folate, potassium ma vitamini C. Vitamini C o se malosiʻaga faʻamalosi tino lea e faʻateleina ai le faʻagaioiga o le immune system ma tuʻu ai i lalo lou leaga cholesterol. E tusa ma le 1 tautua o strawberry o loʻo iai le tele o vaitamini C na i lo le moli.

3. Cranberry

E fesoasoani le Cranberry e puipuia le UTI (Urinary Tract Infection) i le taofiina o siama mai le pipii atu i puipui o le urinary tract. E mafai foi ona maua ai puipuiga mai le H pylori, o siama mai le pipii atu i le manava puipui ma mafua ai papala puta. E mafaia lenei mea ona o le i ai o le mamana antioxidant valaʻauina proanthocyanidin maua i cranberry.

4. Sieri

O le loloto mumu lanu o sieri faʻamamafaina a latou mea taumafa. O anthocyanins i sieri avatu ia latou latou lanu mumu pogisa. O nei anthocyanins puipuia lou tino mai le faʻaleagaina mai saoloto radicals ma siosiomaga oʻona oona e faʻatelevaveina lou matua gaioiga ma mafua ai foi sela oti ma faʻaleagaina.

5. Rasipolo

Raspberries e mauoa i le fiber lea e fesoasoani i le maualalo o tulaga o le maualalo-density lipoprotein (LDL) poʻo le leaga kolisi. Raspberries foi maua tele aofaiga o zinc, niacin, potassium ma le tele o ituaiga o polyphenolic phytochemicals o lignans, tannins, phenolic acid ma flavonoids.

6. Pepa mumu mumu

Pepelu logo mumu o se sili ona lelei filifiliga mo le soifua maloloina gaioiga o le immune system. O loʻo i ai vitamini A, vitamini C, vitamini B6, vitamini E, folate ma e naʻo le 30 kaloli.

7. Piu mumu mumu

O fatu fatu mumu mumu o loʻo iai le tele o le fatu-maloloina alava, metala paʻepaʻe e lagolagoina le soifua maloloina toe faʻamalolo ma faʻamalolo manuʻa ma B vitamini e faʻamalosia ai le faʻagaioiga o neura. O nei legume aofia ai foi potasium ma folate.

8. Vaieli

Watermelon o se sili lelei mafuaʻaga o lycopene lea e ono faʻaititia ai le aʻafia o faʻamaʻi fatu ma afaina i le faʻaititia o le LDL cholesterol. O fualaʻau mumu lanu e faʻaititia ai le aʻafia o le kanesa o le prostate ma le paʻu o le macular.

9. Beetroot

O le Beetroots o se tasi o fualaʻau e sili ona lelei o le antioxidant, e tusa ai ma le USDA. O nei fualaʻau o se sili lelei punaoa o fiber, potassium, vitamini C, nitrates ma folate. O nei mea aoga e taua tele i le tuʻuina i lalo o le toto, faʻamalosia le taʻalo afeleti ma faʻaleleia le tafe toto.

10. Lanu mumu

Radishes o se lelei mafuaʻaga o potassium, folate, vitamini C, lycopene, anthocyanins, metala paʻepaʻe, phosphorous, potassium, magnesium, kopa, uʻamea, kalisiu, manganese, vitamini A, vitamini B6, vitamini E, vitamini K ma alava o meaai. O nei mea aoga uma e manaʻomia e tausi lou tino i le lelei galue tulaga.

11. Apu mumu

O apu mumu e mauoa i vailaʻau oona, alava fualaʻau ma flavonoids. O le vaega o le antioxidants o loʻo avea ma vaega taua i le faʻaitiitia o le aʻafiaga o le kanesa, suka, toto maualuga ma maʻi fatu.

12. Rimoni

O rimoni e mauoa i vailaʻau e fesoasoani i le puipuia o le kanesa, ae maise lava ile kanesa ole prostate. E aofia ai aneti-faʻafitauli meatotino e mafai ona fesoasoani faʻaititia pupuga i le tino atoa ma puipuia oxidative atuatuvale ma faʻaleagaina.

Auala e Faʻaopopo ai Meaʻai Mumu-lanu I Lau Meaʻai

• Raspberry ma strawberries mafai ona tuʻufaʻatasia e avea ma se berry smoothie.
• Inu sua ole cranberry e leʻi faʻasusu ile taeao.
• Faʻaopopo mumu pepa, radishes ma mumu aniani i au salati.
• Faʻaopopo tamato fualaʻau poʻo tamato momomo i lau kuka.
• Meaʻai mama i luga o sieri pe a oʻo ia oe le fia 'ai.
• Fai se pesini supo tamato mo le 'aiga o le afiafi.
• I lau taeao taeao cereal poʻo porridge, faʻaopopo se luʻu o strawberries, raspberries poʻo le cherries.

Mafuaʻaga E Tatau Ai Ona E 'Aai Sili Fua Laʻau & Fualaʻau

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Lafo Mai Ia Te AʻU I Le Imeli Faaali I Luga O Le Tulaga