ʻO 15 mau meaʻai maikaʻi loa e ʻai ke maʻi ʻoe

Anter

• 1. Kopa moa
• 2. Nā poloka
• 3. Kālika
• 4. Wai niu
• 5. Kī wela
• 6. Mele
• 7. Kahakaha
• 8. Nā Mea ʻai nīoi
• 9. Maiʻa
• 10. Oatmeal
• 11. Yogurt
• 12. ʻO kekahi mau hua
• 13. ʻApekikana
• 14. Leafy, Mea ʻai ʻōmaʻomaʻo
• 15. Salemona
• Lawe i ka Home Message
• Hoʻopaʻa Meaʻai: Nā Meaʻai e Kuʻi i ka Luhi

Ua ʻōlelo kaulana ʻia ʻo Hippocrates, "E lilo ka meaʻai i lāʻau lapaʻau, a ʻo ka lāʻau lapaʻau kāu meaʻai."

He ʻoiaʻiʻo hiki i ka meaʻai ke hana i nā mea i ʻoi aku ka nui ma mua o ka hāʻawi ʻana i ka ikehu.

A ke maʻi ʻoe, ʻoi aku ka nui o kaʻai ʻana i nā meaʻai kūpono ma mua o ka wā ma mua.

Loaʻa i kekahi mau meaʻai nā mana ikaika i hiki ke kākoʻo i kou kino ʻoiai ke kaua nei i kahi maʻi.

Hiki iā lākou ke hoʻomaha i kekahi mau hōʻailona a kōkua iā ʻoe e hōʻola wikiwiki.

ʻO kēia nā meaʻai 15 maikaʻi e ʻai ai ke maʻi.

1. Kopa moa

Paipai ʻia ka supa moa ma ke ʻano he lāʻau no ke anuanu maʻamau no nā makahiki he haneli - a no ke kumu kūpono ().

He kumu maʻalahi ia e ʻai ai i nā huaora, nā minelala, nā calorie a me nā protein, nā meaola a kou kino e pono ai i nā mea nui ʻoiai ʻoe e maʻi nei ().

ʻO ka supa moa kekahi kumu maikaʻi loa o nā wai a me nā electrolytes, pono nā mea ʻelua no ka hydration inā ʻoe e hele pinepine ana i ka lua.

Pono hou kou kino i nā wai hou inā he kuni ʻoe ().

ʻO ka mea hou aku, ua ʻike ʻia hoʻokahi noiʻi i ka moa moa i ʻoi aku ka maikaʻi ma ka hoʻomaʻemaʻe ʻana i ka ihu ihus ma mua o nā wai ʻē aʻe i hoʻopaʻa ʻia. ʻO kēia he decongestant kūlohelohe ia, ma kahi hapa paha no ka mea hāʻawi ia i ka mahu wela ().

ʻO kekahi kumu o kēia hopena ʻo ka moa i loko o ka amino acid cysteine. ʻO N-acetyl-cysteine, kahi ʻano o ka cysteine, wāwahi i ka mucus a loaʻa iā ia nā anti-viral, anti-inflammatory a me nā hopena antioxidant (,).

Hoʻopili pū ka moa moa i ka hana o neutrophil, he mau keʻokeʻo koko keʻokeʻo e hiki ke kumu i nā ʻōuli e like me ke kaʻe ʻana a me ka ihu ihu.

ʻO ka hiki i ka moa moa ka hiki ke kāohi i kēia mau pūnaewele ke wehewehe iki i ke kumu o ka maikaʻi e kūʻē i kekahi mau hōʻailona anu a me ka maʻi palū ().

ʻO ke kohi moa kahi kumu maikaʻi o nā wai, nā calorie, nā protein, nā wikamina a me nā minelala. He decongestant kūlohelohe nō hoʻi ia a ālai paha i nā hunaola ke kumu o ka puʻe ʻana a me ka ihu ihu.

2. Nā poloka

E like me ka moa moa, nā broths kahi kumu maikaʻi o ka hydration ʻoiai ʻoe e maʻi nei.

Piha lākou i ka mea ʻono a hiki ke loaʻa nā calories, nā wikamina a me nā minelala e like me ka magnesium, calcium, folate a me phosphorous (7, 8).

Inā inu ʻoe iā lākou i ka wā wela, loaʻa pū ka pōmaikaʻi pōmaikaʻi i ka hana ʻana ma ke ʻano he decongestant kūlohelohe ma muli o ka mahu wela ().

ʻO ka inu ʻana i ka broth kahi ala maikaʻi e noho hydrated, a hiki i nā mea ʻono momona ke kōkua iā ʻoe e māʻona. He kōkua nui kēia inā pili ʻole kou ʻōpū a ʻaʻole hiki iā ʻoe ke mālama i nā meaʻai paʻa.

Inā kūleʻa ʻoe i ka paʻakai a kūʻai i ka broth mai ka hale kūʻai, e kūʻai pono i kahi ʻano sodium haʻahaʻa ʻoiai ʻo ka hapa nui o nā broth e kiʻekiʻe loa i ka paʻakai.

Inā ʻoe e hana ana i ka broth mai ka ʻōpala, ʻoi aku paha nā keu pono - me kahi calorie kiʻekiʻe, protein a me nā mea momona.

Hana ka poʻe he nui e pili ana i nā pōmaikaʻi o ka broth iwi a koi he nui nā mea ola, akā i kēia manawa ʻaʻohe noiʻi e pili ana i kāna mau pono (8).

E heluhelu i kēia ʻatikala no ka ʻike hou aku e pili ana i ka broth iwi.

ʻO ka inu ʻana i ka broth kahi ala ʻono a momona hoʻi e noho hydrated, a hana ʻia ia ma ke ʻano he decongestant kūlohelohe ke wela.

3. Kālika

Hiki iā Garlic ke hāʻawi i nā pono olakino āpau.

Ua hoʻohana ʻia ia me he lāʻau lapaʻau no nā kenekulia a ua hōʻike i nā hopena antibacterial, antiviral a me anti-fungal (,).

Hiki iā ia ke hoʻoulu i ka ʻōnaehana pale ().

Kakaʻikahi nā noiʻi kanaka kiʻekiʻe kiʻekiʻe i mākaʻikaʻi i nā hopena o ke kālaka ma ke anuanu a me ka flu, akā ua loaʻa kekahi i nā hopena kūleʻa.

Ua ʻike ʻia hoʻokahi noiʻi ua maʻi pinepine ka poʻe i lawe i ka kālika. Ma ke ʻano holoʻokoʻa, lilo ka hui kālika ma kahi o 70% mau lā liʻiliʻi i maʻi ma mua o ka placebo group ().

I loko o kahi noi ʻē aʻe, ʻaʻole i maʻi ka poʻe i ka paukena ma ka manawa pinepine, akā ua ʻoi aku ka maikaʻi o 3.5 mau lā ma mua o ka placebo, ma ka awelika ().

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau noiʻi e hiki i nā ʻelemakule kālika ke kāʻili i nā mea hoʻopili ke hoʻonui i ka hana pale a hoʻemi i ke koʻikoʻi o ke anuanu a me ka maʻi palū.

Hiki i ka hoʻohui ʻana i ka kālika i ka moa moa a i ka moa paha ke hoʻohui i ka ʻono a hoʻonui i ka hopena i ke kaua ʻana i nā ʻōuli anu a palu paha.

Nā kikoʻī hou aʻe ma aneʻi: Pehea e hakakā ai ʻo Garlic i ke anuanu a me ka Flu.

Hiki i ke kālika ke kaua i nā koʻohune, nā virus a hoʻoulu i ka ʻōnaehana pale. Kōkua ia iā ʻoe e hōʻalo i ka maʻi a e ola wikiwiki ke maʻi ʻoe.

4. Wai niu

ʻO ka noho hydrated maikaʻi ʻana kekahi o nā mea nui i hiki ke hana inā maʻi.

He mea nui ka hydration ke loaʻa ʻoe i ke kuni, nui ka hou a i ʻole ka luaʻi a i ʻole ka huʻihuʻi, kahi e lilo ai ka nui o ka wai a me nā electrolytes iā ʻoe.

ʻO ka wai niu ka mea inu kūpono e inu ai inā maʻi ʻoe.

Ma waho o ka momona a me ka ʻono, loaʻa ka glucose a me nā electrolytes e pono ai no ka hoʻoulu hou ʻana.

Hōʻike nā noiʻi e kōkua ka wai niu iā ʻoe e hydrate hou ma hope o ka hoʻoikaika kino a me nā hihia maʻalahi o ka palahī. Hoʻoiho ia i ka liʻiliʻi o ka hōʻoluʻolu o ka ʻōpū ma mua o nā mea inu like (,,).

Hoʻohui ʻia, ua ʻike ʻia kekahi mau noiʻi i loko o nā holoholona i loko o ka wai niu he mau antioxidant i hiki ke hakakā i nā ʻino oxidative a hoʻomaikaʻi paha i ke kaohi kō kō ((,,).

Eia naʻe, ua loaʻa i hoʻokahi noiʻi ke kumu o ka momona o ka momona ma mua o nā mea inu electrolyte ʻē aʻe. He manaʻo maikaʻi paha e hoʻomaka lohi inā ʻaʻole ʻoe i hoʻāʻo ().

He mea ʻono, ʻono hoʻi ka wai niu. Hāʻawi ia i nā wai a me nā electrolytes pono ʻoe e noho hydrated ʻoiai e maʻi ana.

5. Kī wela

He lāʻau punahele ʻo Tea no nā ʻōuli he nui e pili ana i nā anu a me ka maʻi palu.

E like me ka moa moa, hana ke kī wela ma ke ʻano he decongestant kūlohelohe, kōkua i ka hoʻomaʻemaʻe i nā sinus o ka huhū. E hoʻomaopopo he pono ka wela o ka ti e hana ai ma ke ʻano he decongestant, akā ʻaʻole ia e wela loa e hoʻonāukiuki hou ai i kou puʻu ().

ʻAʻole pono ʻoe e hopohopo no ka maloʻo ʻana o ka tī. ʻOiai kekahi o nā ti i loko o ka caffeine, ua liʻiliʻi loa ka nui o ke kālā e hiki ai ke hoʻonui i ka lilo o ka wai ().

ʻO kēia ka ʻūlū ʻana i ke kī ma loko o ka lā he ala maikaʻi loa ia e kōkua ai iā ʻoe e noho hydrated me ka hoʻomaha ʻana i ka poli i ka manawa like.

Aia i loko o ka tī nā polyphenols, he mau mea kūlohelohe i loaʻa i nā mea kanu i loaʻa he nui nui o nā pono olakino. Loaʻa kēia mau mea mai ka hana antioxidant a anti-inflammatory i nā hopena anti-cancer (,,,).

ʻO nā tanna kekahi ʻano polyphenol i loaʻa i ke kī. Ma waho aʻe o ka hana ʻana ma ke ʻano he antioxidants, loaʻa pū i nā tannins nā antiviral, antibacterial a me nā anti-fungal ().

Hoʻokahi o nā noi ʻana i nā ʻiole i ʻike ʻia hiki i ka tannic acid i ke kī ʻeleʻele ke hoʻemi i ka nui o kekahi ʻano bacteria i ulu i ka puʻu ().

I kahi noi ʻē aʻe, ua hoʻemi ke kī hibiscus i ka ulu ʻana o ka maʻi flu ma ka pahu hōʻike. Ua hoʻopōkole pū ʻo Echinacea kī i ka lōʻihi o ke anuanu a me nā hōʻailona flu (,).

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau ʻano tī i hana ʻia e hōʻoluʻolu ai i ka ʻeha a me ka ʻeha puʻuwai e hōʻike ʻia he maikaʻi ma nā noiʻi maʻi (,).

ʻO kēia mau hopena āpau e hoʻolilo i ka tī i mea nui o kāu papaʻai ke maʻi ʻoe.

ʻO ke kī kahi kumu maikaʻi o nā wai a hana ma ke ʻano he decongestant kūlohelohe ke wela. Hiki i ke kī ʻeleʻele ke hōʻemi i ka ulu ʻana o nā bacteria i ka puʻu, a e hoʻopōkole paha ke kī echinacea i ka lōʻihi o ke anuanu a me ka flu.

6. Mele

Loaʻa i ka meli i nā hopena antibacterial potent, ma muli paha o ke kiʻekiʻe o nā mea antimicrobial.

I ka ʻoiaʻiʻo, loaʻa iā ia nā hopena antibacterial ikaika i hoʻohana ʻia i nā lole ʻeha e nā koʻAigupita kahiko, a hoʻohana mau ʻia no kēia kumu i kēia lā (,,,,).

Hōʻike kekahi mau hōʻike e hiki i ka meli ke hoʻoulu i ka ʻōnaehana pale ().

ʻO kēia mau ʻano ponoʻī e hoʻolilo i ka meli i meaʻai maikaʻi loa e ʻai ai ke maʻi, keu hoʻi inā he ʻāʻeha kou ʻeha i hoʻokumu ʻia e kahi maʻi bacteria.

Hōʻike nā noiʻi he nui i ka meli e kāohi i ka tale ma nā keiki. Eia naʻe, e hoʻomanaʻo ʻaʻole pono e hāʻawi ʻia ka meli i nā keiki ma lalo o 12 mau makahiki (,,,,).

Hoʻohui ma kahi o ka hapalua o ka teaspoon (2.5 ml) o ka meli me kahi aniani mahana o ka waiū, ka wai a i ʻole kahi kīʻaha ti. ʻO kēia kahi hydrating, batukū-hōʻoluʻolu, inu antibacterial ().

Loaʻa i ka meli i nā hopena antibacterial a hoʻoulu i ka ʻōnaehana pale.Hiki iā ia ke kōkua i ka hōʻoluʻolu i ka hanu ʻana i nā keiki ma mua o 12 mau makahiki.

7. Kahakaha

Hoʻomaopopo loa ʻia ʻo Ginger no kāna hopena anti-nausea.

Ua hōʻike ʻia e hōʻoluʻolu pono i ka nausea e pili ana i ka hāpai hāpai a me ka mālama ʻana i ka maʻi ʻaʻai (,,).

ʻO ka mea hou aku, hana like ka luʻina i nā lāʻau anti-inflammatory non-steroidal. Ua hōʻike ʻia i kahi hopena antioxidant, antimicrobial a me nā hopena anti-cancer (,).

No laila inā he nauseous a kīloi paha ʻoe i luna, ʻo ka ʻai ka meaʻai maikaʻi loa e loaʻa ai e hōʻoluʻolu i kēia mau ʻōuli. ʻOiai ʻaʻole ʻoe lohi, nui nā hopena maikaʻi ʻē aʻe o ka ginger i kekahi o nā meaʻai kiʻekiʻe e ʻai ke maʻi.

E hoʻohana i ka ginger hou i ka kuke ʻana, e hoʻomoʻa i kahi kī kiki a i ʻole ʻohi i kahi ʻāʻī ginger mai ka hale kūʻai e kiʻi i kēia mau keu pono. E hōʻoia wale nō i kēlā me kēia mea āu e hoʻohana nei i kahi kaʻi ginger maoli a i ʻole ka ʻāʻī ginger, ʻaʻole wale ka ʻono ginger.

Maikaʻi loa ka luʻuluʻu i ka hoʻomaha ʻana i ka nausea. Loaʻa iā ia nā hopena anti-inflammatory a me nā antioxidant.

8. Nā Mea ʻai nīoi

ʻO nā meaʻai nīoi e like me ka pepa chili i loaʻa ka capsaicin, a he kumu ia e wela ai ka wela ke pā ʻia.

Ke kiʻekiʻe kiʻekiʻe i ka noʻonoʻo, hiki i ka capsaicin ke loaʻa ka hopena desensitizing a hoʻohana pinepine ʻia i nā gel a me nā pā ().

Hōʻike ka poʻe he nui i ka ʻai ʻana i nā meaʻai nīoi ke kumu o ka ihu ihu, wāwahi i ka mucus a hoʻomaʻemaʻe i nā paukū sinus.

ʻOiai ua hoʻāʻo kekahi mau noiʻi i kēia hopena, ua like ka capsaicin me ka lahilahi o ka mucus, e maʻalahi ai ka kipaku ʻana. Ua hoʻohana ʻia nā sprays nassa capsaicin me nā hopena maikaʻi e hōʻoluʻolu i ka pīhoihoi a me ka aniani (,, 52).

Eia nō naʻe, hoʻonāukiuki ka capsaicin i ka mucus iecaianoaaiiuo, no laila hiki paha iā ʻoe ke hopena me ka ihu ihu ma kahi o kahi i hoʻokomo ʻia ().

ʻO ke kōkua ʻana i ka maʻi uha kekahi pono hou aʻe o capsaicin. Ua ʻike ʻia kahi noiʻi ʻana i ka lawe ʻana i nā capsule capsaicin i hoʻomaikaʻi i nā ʻōuli i ka poʻe me ka lū mau ma o ka hoʻohaʻahaʻa ʻana iā lākou i ka huhū ().

Eia nō naʻe, e hoʻokō ai i kēia mau hopena, pono paha ʻoe e ʻai i ka meaʻai nīoi i kēlā me kēia lā no kekahi mau pule.

Hoʻohui, mai hoʻāʻo i kahi mea ʻona inā loaʻa iā ʻoe kahi ʻōpū huhū. Hiki i nā meaʻai nīoi ke kumu i ka bloating, ʻeha a me ka nausea i kekahi poʻe ().

Loaʻa i nā meaʻai nīoi ka capsaicin, hiki ke kōkua i ka wāwahi ʻana i ka mucus akā hoʻāla pū kekahi i ka hana ʻana o ka mucus. He hopena paha ia i ka hoʻomaha ʻana i ka uha ma muli o ka hoʻonāukiuki.

9. Maiʻa

ʻO ka maiʻa kahi meaʻai nui e ʻai ai ke maʻi ʻoe.

Māmā lākou i ka nau a me ka bland i ka ʻono, akā hāʻawi pū kekahi i kahi nui o nā calori a me nā mea momona.

No kēia mau kumu, he ʻāpana lākou o ka papaʻai BRAT (maiʻa, laiki, ʻāpala, ʻai) e paipai pinepine ʻia no ka nausea (55).

ʻO kekahi keu pono nui o ka maiʻa ka pulupulu i hiki ke loaʻa i loko o lākou. Inā loaʻa ʻoe i ka palahō, ʻo ka maiʻa kekahi o nā meaʻai maikaʻi loa e hiki ai iā ʻoe ke ʻai no ka mea hiki i ka pulupulu ke kōkua i ka hoʻomaha ʻana i ka palahī (,,).

ʻO ka ʻoiaʻiʻo, hoʻohana kekahi mau haukapila i nā flakes maiʻa e mālama ai i nā mea maʻi me ka palahī ().

ʻO ka maiʻa kahi kumu maikaʻi o nā calories a me nā meaʻai. Hiki iā lākou ke kōkua i ka hoʻoluhi i ka nausea a me ka diarrhea.

10. Oatmeal

E like me ka maiʻa, lapalapa a maʻalahi ka ʻai oatmeal ʻoiai e hāʻawi ana i nā calories, nā wikamina a me nā minelala e pono ai inā maʻi.

Loaʻa iā ia kekahi protein - ma kahi o 5 gram i kahi 1/2 kīʻaha (60).

ʻO Oatmeal kekahi mau pono olakino ikaika ʻē aʻe, me ka hoʻonāukiuki ʻana i ka ʻōnaehana pale a me ka hoʻomaikaʻi ʻana i ke kaohi kō kō ().

Ua hōʻike pū ʻia kahi noiʻi iole kahi beta-glucan, kahi ʻano fiber i loaʻa i nā ʻoka, i kōkua i ka hoʻēmi ʻana i ka mumū i ka ʻōpū. Hiki i kēia ke kōkua i ke kōkua ʻana i nā ʻōuli e like me ka cramping ʻōpū, bloating a me ka diarrhea ().

Eia naʻe, pale i ke kūʻai ʻana i ka oatmeal flavored me ka nui o nā kō kō. Akā, e hoʻohui i kahi liʻiliʻi o ka meli a i ʻole nā ​​hua e hāʻawi i nā keu ʻoi aku ka maikaʻi.

He kumu waiwai maikaʻi ʻo Oatmeal a maʻalahi e ʻai. Hiki iā ia ke hoʻonāukiuki i kāu ʻōnaehana pale, hoʻomaikaʻi i ke kaohi kō kō a hoʻoliʻiliʻi i ka mumū i ka ʻōnaehana digestive.

11. Yogurt

He meaʻai maikaʻi loa ʻo Yogurt e ʻai ai ke maʻi.

Hāʻawi ia i 150 calories a me 8 gram o protein i kēlā me kēia kīʻaha. Anuanu hoʻi ia, hiki ke hōʻoluʻolu i kou puʻu.

Waiwai ʻo Yogurt i ka puna a piha i nā huaora a me nā minelala ʻē aʻe (63).

Loaʻa kekahi mau yogurts i nā probiotics pono.

Hōʻike nā hōʻike e hiki i nā probiotics ke kōkua i nā keiki a me nā mākua e loaʻa i ke anuanu i ka manawa pinepine, e hoʻōla wikiwiki i ka wā maʻi a lawe i nā antibiotic liʻiliʻi (,,,).

Ua ʻike ʻia kahi noiʻi ua ʻoi aku ka maikaʻi o nā keiki e lawe ana i nā probiotics i ka awelika o ʻelua mau lā wikiwiki, a ʻo kā lākou mau hōʻailona ma kahi o 55% ka liʻiliʻi o ke koʻikoʻi ().

Ua hōʻike kekahi poʻe i ka lawe ʻana o ka waiū i nā momona. Eia nō naʻe, hōʻike kekahi mau noiʻi i ka lawe ʻana o ka waiū i kumu no ka loli ʻole o ka ʻū, ka pīhoihoi a i ʻole ka hana ʻana o ka mucus, ʻoiai i waena o ka poʻe maʻi ().

Eia nō naʻe, inā manaʻo ʻoe e hoʻomāhuahua nā huahana diary i kou paʻa, e hoʻāʻo i nā meaʻai i hū ʻia me nā probiotics a i ʻole kahi supiotic probiotic.

Maʻalahi ka ʻai o Yogurt a me kahi kumu maikaʻi o nā calorie, protein, nā wikamina a me nā minelala. Loaʻa i kekahi mau yogurts nā probiotics, hiki ke kōkua iā ʻoe e maʻi pinepine a ʻoi aku ka wikiwiki

12. ʻO kekahi mau hua

Hiki ke maikaʻi nā hua ke maʻi.

He waiwai lākou i nā huaora, nā minelala a me nā fiber, i kākoʻo i kou kino a me nā ʻōnaehana pale ().

Aia kekahi mau hua i loko o nā mea hoʻohui maikaʻi i kapa ʻia anthocyanins, he ʻano flavonoids e hāʻawi i nā hua i kā lākou ʻulaʻula, polū a me nā kala poni. ʻO kekahi o nā kumu waiwai maikaʻi loa he strawberry, cranberry, blueberry a me blackberry ().

Hana nā Anthocyanins i nā hua i nā meaʻai maikaʻi loa e ʻai ai ke maʻi no ka mea he ikaika anti-inflammation, antiviral a me nā hopena immune-boosting.

Ua ʻike ʻia kekahi mau noiʻi ua hiki i nā hua extract ke kiʻekiʻe i nā anthocyanins ke kāohi i nā virus a me nā koʻohune mai ke hoʻopili ʻana i nā hunaola. Hoʻoulu pū lākou i ka pale o ke kino (,,,,).

I ke ʻano, loaʻa nā pomegranates i nā hopena antibacterial a antiviral ikaika e kāohi i nā bacteria a me nā mea hoʻomaʻi i lawe ʻia i ka meaʻai, e like me E. coli a salmonella ().

ʻOiai ʻaʻole like ka hopena o kēia mau hopena i nā maʻi i loko o ke kino e like me ka lab, aia paha lākou i kekahi hopena.

I ka ʻoiaʻiʻo, ua loaʻa kahi loiloi e hiki i nā mea hoʻopihapiha flavonoid ke hoʻemi i ka helu o nā lā e maʻi nei ka poʻe me ke anuanu e ka nui o 40% ().

Hoʻohui i kekahi mau hua i ke pola o ka oatmeal a i ʻole yogurt no nā pono i hoʻohui ʻia a hoʻohui ʻia i nā hua paʻū i loko o kahi mea anuanu e hoʻoluʻolu i kou puʻu.

Nui nā hua i loko o nā flavonoids i kapa ʻia he anthocyanins e hiki ke hakakā i nā mea ʻino a me nā koʻohune a hoʻoulu i ka ʻōnaehana pale. Hiki ke kōkua ʻia nā mea kōkua Flavonoid.

13. ʻApekikana

ʻO ka avocado kahi hua ʻokoʻa ma muli o ka haʻahaʻa o nā carbs akā kiʻekiʻe i ka momona.

Eia kekahi, kiʻekiʻe ia i ka momona monounsaturated olakino, ke ʻano like o ka momona i loaʻa i ka aila ʻoliva.

ʻO Avocados kahi kumu maikaʻi o ka fiber, nā wikamina a me nā minelala (, 81).

ʻAi nui ʻo ʻAvocados i ka wā maʻi no ka mea hāʻawi lākou i nā calorie, nā wikamina a me nā minelala e pono ai i kou kino. Palupalu hoʻi lākou, ʻulaʻula a maʻalahi hoʻi e ʻai.

Ma muli o nā momona momona avocados i loaʻa, ʻo ia hoʻi ʻo ka oleic acid, kōkua lākou i ka hōʻemi ʻana i ka mumuna ʻoiai ke pāʻani nei i kahi hana i ka hana pale (,).

Piha nā Avocados i nā huaora, nā minelala a me nā momona momona i hiki ke hoʻemi i ka mumū a hoʻoulu i ka ʻōnaehana pale.

14. Leafy, Mea ʻai ʻōmaʻomaʻo

He mea nui ka loaʻa ʻana o nā wikamina a me nā minelala e pono ai i kou kino ʻoiai e maʻi ana, akā hiki i kēlā mea paʻakikī ke hana me kahi papaʻai "maʻi maʻi" maʻamau.

ʻO nā lau lau ʻōmaʻomaʻo e like me ka milo, nā lettuce romaine a me kale i piha i nā huaora, nā minelala a me nā fiber. ʻO lākou nā kumuwaiwai maikaʻi loa o ka wikamina A, wikamina C, wikamina K a me folate (84).

Hoʻouka pū ʻia nā mea kanu ʻōmaʻomaʻo uliuli me nā mea kanu mea pono. Hana kēia mau mea e like me nā antioxidant e pale i nā hunaola mai ka hōʻino a kōkua i ka hakakā ʻana i ka mumū ().

Ua hoʻohana ʻia nā greens laufy no kā lākou waiwai antibacterial ().

Hoʻohui i ka milo i kahi omelet no kahi wikiwiki, mea momona, piha i ka protein. Hiki iā ʻoe ke hoʻāʻo e hoʻolei i ka piha lima o kale i loko o kahi hua momona.

ʻO nā lau lau ʻōmaʻomaʻo laufy i piha i ka fiber a me nā meaʻai e pono ai ʻoe ʻoiai e maʻi ana. Aia pū lākou i nā mea kanu mea pono.

15. Salemona

ʻO Salemona kekahi o nā kumu waiwai protein maikaʻi loa e ʻai ai ke maʻi.

Palupalu ia, maʻalahi e ʻai a piha i ka protein kiʻekiʻe kiʻekiʻe e pono ai i kou kino.

Waiwai nui ʻo Salemona i nā waikawa momona omega-3, nona nā hopena anti-inflammatory ikaika ().

ʻO Salmon kekahi kumu waiwai maikaʻi o nā huaora a me nā minelala, e like me ka wikamina D, kahi e nele ai ka poʻe he nui. Hana ka Wikamina D i ka hana pale ().

ʻO Salmon kahi kumu maikaʻi o ka protein. Loaʻa iā ia he omega-3 fatty acid a me ka wikamina D, kahi e hakakā ai i ka mumū a hoʻonui i ka hana pale.

Lawe i ka Home Message

ʻO ka hoʻomaha ʻana, ka inu ʻana i nā wai a me ka loaʻa ʻana o ka meaʻai kūpono kūpono kekahi o nā mea nui e hiki ai iā ʻoe ke hana e hōʻoluʻolu a loaʻa hou ka wikiwiki ke maʻi.

Akā loaʻa kekahi mau pono i kekahi mau meaʻai i ʻoi aku ma mua o ka hāʻawi ʻana i kou kino me nā mea momona.

ʻOiai ʻaʻohe meaʻai e hiki ke hoʻōla i ka maʻi, ʻo ka ʻai ʻana i nā meaʻai kūpono ke kākoʻo i ke kino pale o kou kino a kōkua i ka hōʻoluʻolu ʻana i kekahi mau hōʻailona.

Hoʻopaʻa Meaʻai: Nā Meaʻai e Kuʻi i ka Luhi