ʻO 10 manawa ka nui o ka lawelawe ʻana he mea nui loa

Anter

• Koleka ʻeleʻele
• ʻAila Niu
• Waina Ulaula
• Tī Tīmaʻomaʻo
• Nati
• Aila Olive
• Kope
• Iʻa momona
• ʻApokila
• Kāleka
• Nā mea hou aʻe ma SHAPE.com:
• Nānā no

Ma mua o kou ninini ʻana i ke kīʻaha waina me ka ʻaina ahiahi i kēlā me kēia pō, makemake paha ʻoe e nānā pono i ka ʻepekema ma hope o ka pitch kūʻai ola maikaʻi. ʻO ka waina ʻulaʻula-ma waena o nā mea ʻē aʻe-ua loaʻa ka inoa ma ke ʻano he mana antioxidant hiki ke kōkua i ka mālama ʻana i nā maʻi a me nā hōʻailona o ka ʻelemakule. ʻOiai hōʻike nā haʻawina i kēia ʻoiaʻiʻo, ʻike maoli ʻoe Ehia Ua miki ʻia nā kumuhana hōʻike waina? A ʻo ka mea nui aku, e hoʻopau loa anei ʻoe i nā pōmaikaʻi inā hele ʻoe i luna?

E hoʻohana i kēia alakaʻi wikiwiki e aʻo i ka nui o ka ʻāpana kūpono e ʻohi ai i nā makana nui loa o kāu mau meaʻai a me nā mea inu punahele no ʻoe.

Koleka ʻeleʻele

Mahalo i nā meaʻai i nā pīni koko, piha ka kokoleka pouli i nā antioxidant kūlohelohe. Akā ʻaʻole ia he manaʻo hiki iā ʻoe ke leʻaleʻa i ka nui o kēia mea ʻono e like me kou makemake!

"E ʻoki i kahi ʻīniha hoʻokahi ʻīniha no ʻoe iho e leʻaleʻa i kēlā me kēia pō ma hope o ka ʻaina ahiahi," wahi a Amie Valpone, ka mea kākau o The Healthy Apple blog a me ka mea hoʻopuka o ka makasina gluten-free Easy Eats. "Ma ka nui loa e hoʻopaʻa ʻia ʻoe a waiho ʻoe i ka uea ma mua o ka wā e moe ai. Eia kekahi, e hoʻāʻo i ke kokoleka momona ʻole i loaʻa ʻole nā ​​kiʻekiʻe o ke kō a me nā haʻahaʻa."

ʻAila Niu

ʻOiai ʻo ka aila niu he momona momona, ʻo ka mānoanoa, pasty mea i mālama ʻia no kāna mau pono he nui, e like me ke kōkua ʻana i ka mālama ʻana i nā pae kolesterol a i ʻole ka hoʻokō ʻana i ka ʻili a me ka lauoho. ʻO ka ʻoiaʻiʻo, manaʻo nā haʻawina e hoʻololi i ka margarine me ka ʻaila niu, e hoʻohana ana ia mea e kuke ai, a i ʻole e hoʻohui i kahi spoonful i nā smoothies i hui ʻia.

"He ʻono maikaʻi ka ʻaila niu a maikaʻi loa ke hoʻohui ʻia i nā mea ʻono no kahi kuʻi ʻono, akā ʻaʻole ia me ka calorie," wahi a Valpone. Paipai ʻo ia e hoʻohana wale i nā punetune 2 wale nō i ka lā a i ʻole ka liʻiliʻi inā hiki, no ka mea, e ʻūlū ʻia kēlā mea liʻiliʻi ma kahi o 30 gram o ka momona.

Waina Ulaula

ʻO kēlā me kēia kumu e hoʻihoʻi i kahi aniani o Merlot he mea hoʻokipa, ʻoiai ʻo nā haʻawina e hōʻike ana i ka hui antioxidant i loko o ka waina ʻulaʻula, resveratrol, hiki ke kōkua i ke kaua ʻana i ka maʻi puʻuwai. Akā i kēia hihia, ʻo ka nui o ka mea maikaʻi e hōʻino i kou olakino holoʻokoʻa; ke alakaʻi nui nei i ka waiʻona i alakaʻi i ka momona, maʻi ate, a me ka hoʻonui ʻana i ka maʻi ʻaʻai, me nā mea ʻē aʻe. ʻO ke kānāwai, ʻo ka inu ʻana me ka liʻiliʻi.

"E hauʻoli i kekahi mau kīʻaha waina i ka pule," wahi a Valpone. "ʻEkolu mau aniani o ka pule he maikaʻi, akā e nānā i ke kō kō a me nā keu keu inā ʻoe e nānā nei i kāu lawe."

Tī Tīmaʻomaʻo

ʻO Catechins, nā antioxidants ikaika i loaʻa i ka tī ʻōmaʻomaʻo, e hana i kēia brew i mea hakakā maʻi kaulana. Akā ʻaʻole ʻoe e ʻohi i nā pōmaikaʻi ikaika o ke kī ke ʻole ʻoe e inu i kekahi mau kīʻaha i ka lā.

"He palekana ke ʻōlelo ʻana hiki iā ʻoe ke loaʻa ʻekolu a ʻehā mau kīʻaha i ka lā, ʻoiai ʻo kekahi mau haʻawina e hōʻike ana i nā mea hou aʻe hiki ke kōkua i ke kaua kūʻē ʻana i kekahi mau maʻi maʻi maʻi," wahi a Valpone.

ʻO kēlā, makemake paha ʻoe e kaupalena i kāu lawe ʻana, ʻoiai hoʻokahi kīʻaha ke kaumaha i kou kino me ka caffeine.

Nati

Ma ke ʻāpana o ka papaʻai olakino, hana nā hua kukui i kahi mea maikaʻi kūpono, ʻoiai no ka mea loaʻa nā ʻawa momona momona ʻole, nā wikamina, a me nā minelala. Akā, e hoʻokomo i nā meaʻai caloric i kāu meaʻai me ka akahele, no ka mea, pono ʻoe i kahi mea liʻiliʻi i kēlā me kēia lā e hoʻohana i kā lākou mau meaʻai.

"Makemake au e paipai i ka hapalua kīʻaha o nā ʻalemona i ka lā a i ʻole 10 a 15 mau nati i ka lā holoʻokoʻa e leʻaleʻa wale ʻia, ka lepo i loko o nā kuki a me nā kīʻaha pasta no kahi ʻano momona, hoʻolei ʻia i loko o nā salakeke, a i hoʻohui ʻia i ka smoothies," wahi a Valpone.

Aila Olive

Hoʻolauleʻa pinepine ʻia ka aila ʻoliva no kāna mau pono, pili paʻa ʻia i kāna ʻike momona momona a me nā waiwai antioxidant. A ʻoiai ʻo ka hoʻohana ʻana i ka ʻaila ʻoliva e kuke ai, pono ia e nānā i kāu ʻai ʻana.

"ʻOiai he momona momona maikaʻi ia, [kaʻaila ʻoliva] hele mai me 14 mau momona o ka momona ma ka punetune," wahi a Valpone. "E hoʻohana i nā punetēpu he 2 i kēlā me kēia lā: hoʻokahi i loko o kāu omelet a hoʻokahi i loko o kāu palaoa, a laila e hoʻohana i ka vīnega a i ka moa moa no ke koena."

Kope

He kīʻaha kīʻaha Joe i nā hana maʻamau kakahiaka, akā ma laila paha ʻoe e kū ai i kēlā me kēia lā. ʻOiai ke hōʻike nei nā haʻawina i ka waiwai anti-cancer o java e hoʻohaʻahaʻa i ka poʻe inu kofe i ka maʻi maʻi colon, ka umauma, a me ka ʻāʻī, mai hoʻohana i kēlā me ke kumu e huki ai.

"Hiki i ka nui o ke kofe ke alakaʻi i nā jitters a me nā haʻalulu, ʻoiai mākou e ʻike āpau i ka caffeine hiki ke hana i nā mea pupule," wahi a Valpone. "Makemake au e ʻōlelo he kūpono hoʻokahi kīʻaha i ka lā, akā e hoʻāʻo i ke kī ʻōmaʻomaʻo a ʻeleʻele paha no ka mea ʻaʻole liʻiliʻi ka waika.

Iʻa momona

ʻO nā iʻa momona, ʻaila e like me ka salmon, tuna, sardines, a me ka iʻa i hoʻopiha ʻia me ka omega-3 fatty acids, ke ʻano momona maikaʻi e hoʻolōʻihi i ke kūkulu ʻana o ka plaque i kou aʻa. Akā ua kapa ʻia lākou he iʻa momona no kahi kumu a, ʻoiai ke plethora o nā pono olakino, ke kiʻekiʻe nei i nā calorie. Eia kekahi, ʻo ke kiʻekiʻe o ka mercury i kekahi mau iʻa e like me ka tuna he kumu maikaʻi ia e kāohi ai i kāu ʻai ʻana i kēlā me kēia pule. "ʻO nā lawelawe ʻelua i ka pule he ala maikaʻi loa ia e loaʻa ai nā omega-3," wahi a Valpone.

ʻApokila

ʻO ka avocado momona, holika kekahi kumu hoʻohālikelike o kahi momona momona. Ke hoʻohui ʻoe i ka avocado i kāu papaʻai, hoʻopili ke kino i ka nui o ka lycopene a me ka beta-carotene, ʻelua mau antioxidant ikaika.

"Hoʻopili kēia mau momona olakino i ka ʻono kupaianaha a paʻa pono i nā saladi, me nā hua manu, a i ʻole ma luna o ka iʻa i ʻio ʻia a me ka moa," wahi a Valpone.

Eia hou, ʻaʻole maikaʻi ka nui o ka avocado. "Inā ʻo kēia wale nō kāu kumu momona, e hoʻopili me hoʻokahi i kēlā me kēia lā, akā inā ʻoe e ʻai nei i nā nati a me nā aila, e hoʻāʻo i ka hapahā a i ʻole ka hapalua o ka avocado i kēlā me kēia lā," ʻōlelo ʻo Valpone.

Kāleka

Loaʻa i ke kālika waiwai antioxidant ka nui o nā pono anti-cancer, akā ʻaʻole pono ʻoe e hoʻomoe i kāu meaʻai i loko e ʻohi ai i nā lole hou. "ʻO kahi ʻululā i hoʻokahi lā a i ʻole ʻekolu mau koloka i ka hebedoma kahi hoʻomaka maikaʻi loa, no ka mea ʻaʻole makemake nā poʻe he nui i ka kālika," wahi a Valphone."Inā ʻoe, e hoʻolei i ke kālika i kālua ʻia i loko o kāu omelets, salads, stir-fries, a me nā kīʻaha protein."

Inā ʻoe e ʻai ana i nā bākeke o ke kālika ʻono, akā, e mākaukau no ka hiki ʻana mai o ka maʻi o ka ʻōpū, ka maʻi maʻi, a me nā hopena maʻi.

Nā mea hou aʻe ma SHAPE.com:

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