ʻO ke kumu nui: alpha-tocopherol (huamona E).
ʻO ka antioxidant momona. Aia ia ma loko o ka membrane cell. Ke hoʻololi nei i nā radical liʻiliʻi i loko o nā pūnaewele holoʻokoʻa.
Kaomi: nā hua maloʻu a me ke anu kaomi i kaʻaila. E moe ma ka paila a me ka palaoa. E mahalo ana kaʻili i ka makuka o kaʻeleʻeleʻulu maʻemaʻe meʻelua mau punetena o ka palaoa huapalaoa.
Nuance:ʻaʻole kūpono me ka huaʻala C.
ʻO ka noon ke kumu nui: carotenoids.
ʻO kēia mau puaʻaʻulaʻula a'ulani. ʻO ka mea kaulana loa he beta-carotene, kahi mua o ka huaora A. He momona ka momona, hana pū lākou i loko o nā membrane. No ka aratinoids - he "'ōpiopio" maoli no nā radical free.
Ka menu: ma mua o kaʻaina awakea, e loaʻa i nā hua'alaʻula a me kaʻalani a me nā huaʻai a iʻole e hana i ka salakeke.
Nuance: maikaʻi loa i ka hopena o ka hoʻoponoponoʻana i ka wela.
ʻO ka lā ka mea nui: ascorbic acid (ka lāʻau hua C).
ʻO kahi antioxidant wailoli hiki ke hoʻololiʻia i ka cytoplasm o nā pūnaewele. He mea pono no ka hanaʻana i nā'ōmole i loko o kaʻili, a me ka hoʻoponoponoʻana ma hope o ka pōʻino.
Kaomi: ka hua, kawi, rikona, sauerkraut . Ma waena o nā mea'ē aʻe, e hāʻawi ana kēia huahana iāʻoe i ka ikaika e pono aiʻoe e hoʻopau i kāu lā hana.
Nuance: loaʻa ka hopena maloʻo, no lailaʻaʻole i manaʻoʻia nāʻili maloʻo aʻeleʻele.
Ke kumu nui: ka huaʻami K
No nā meaʻai mai ka meaʻai a ua huahuaʻia e ka microflora kino. Hoʻolālā ia i ka hoʻopauʻana o nā paopao a hoʻopau i kaʻulaʻula o kaʻili.
Kaomi: ka meaʻalani, broccoli, letus,'ōmato, soy, pūwaʻi hānai.
Nuance: hiki ke anuanu ka nui o ka vitamin K.. E hāʻawi i ka makemake i nā meaʻai kuke e hoʻolālā i ka manawa pōkole (e hoʻolimalima a me ka kukeʻana i ka wela wela) aʻai i ka mea i makaukau. Ma muli o ka momona momona o ka huaʻa, he koho nui loa ka sāladia o ka letas a me nā'ōmato, i hoʻolālāʻia me kaʻaila soya.
ʻO ke ahiahi he kumu nui: polyunsaturated fatty acids omega-3 a omega-6. ʻO nā mea momona momona nui e pili ana i ka hui o ka huaʻai F. Ma ke kino mai ka waho wale nō.
Kaomi: ka iʻa mai ke kai anuanu , kaʻaila germ alikama, kaʻaila o kaʻeleʻele kukui, ka hinu ikaika.
Nuance: E hoʻomākaukau iāʻoe iho i "nā lā iʻa" iʻelua manawa i ka hebedoma. Hiki ke hoʻohuiʻia kaʻaila i meaʻai.
ʻO ka pō ka mea nui: bioflavonoids. ʻO kahi hui pūhui phenolic maoli (polyphenols) i loko o nā mea kanu. 'Oiho hiki ke hoʻonāukiuki i ka'ōhū o ka ultraviolet a me kekahi mau kukui iʻikeʻia.
Nānā:ʻAʻole makemake nā kāne ke hele mākou i loko o kahi lumi moe, hoʻonaniʻia me kaʻaila. Pehea eʻoluʻolu ai i ka meaʻono aʻaʻole e hoʻonele iāʻoe iho? Me ka nani o ka lawelaweʻana i kaʻaina ahiahi pāʻani: nā aniani o ka wainaʻulaʻula, nā kīʻaha o ke kāmaʻa keʻo (ma ke ala, mai haʻalele iā ia no kekahi lā), he hui waina (me nā iwi!) A me kekahi'āpana baleka maoli.
ʻAmiʻehaʻole?
Hoʻomaopopo nā kānaka a pau i nā mea palepale me nā antioxidants e pale i kaʻili mai kaʻelemakule. ʻO ka hopena maʻemaʻeʻo ka nui o nā mea palekana,ʻo ia ka maikaʻi. Akā,ʻo ke kino, me kaʻili, he pūnaewele hoʻoponopono pono'ī. Inā hoʻopihapiha pihaʻia me nā antioxidants mai waho, e hoʻopoina paha iā ia pehea e hana ai i ka ikaika piha a koi aku i nāʻoihana a me nā mea hou aku e kaua i nā radical free. No laila, he mea nui i ka huiʻana i nā mea hana pale me ka meaʻai kūpono, iʻole e hoʻohanaʻia kaʻili e hoʻolako iā ia iho me nā antioxidants mai loko mai.