15 nā meaʻai olakino e loaʻa i kāu lumi kuke i nā manawa āpau

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Loaʻa iā ʻoe i kēia manawa: maikaʻi nā hua a me nā mea kanu, maikaʻi ʻole ka ʻuala a me nā Oreos. ʻAʻole pololei ʻepekema pōhaku. Akā ke mālama nei paha ʻoe i kāu pahu hau a me ka pantry me ka akau nā meaʻai olakino e like me, nā mea e hāʻawi iā ʻoe i ka meaʻai kūpono kūpono no kāu buck (a me kahi hakahaka)? Eia nā meaʻai e kau ai i kāu papa inoa papaʻai-a mālama ma laila-no ka papaʻai olakino.

1. Yogurt

Mālama i kāu koʻohune digestive "maikaʻi" i kahi pae olakino me nā yogurts i loaʻa nā moʻomeheu ola, ʻeleu. 'Warlelo Aʻo: ua piha kekahi mau ʻano me ke kō, no laila e hoʻopili me ka poloka a i ʻole e nānā i nā lepili ma mua o ke kiola ʻana i kāu kaʻa kūʻai. ʻO Yogurt kekahi o nā meaʻai papaʻai nui mahalo i ka ʻoiaʻiʻo e hoʻopiha a hoʻouka ʻia me ka calcium, potassium a me ka huaʻai B.

2. Salmon Wild

ʻAʻole like me kekahi mau ʻano iʻa ʻē aʻe, ua hōʻike ʻia nā haʻawina he haʻahaʻa haʻahaʻa nā pae mercury i ka salmon. He nūhou maikaʻi kēia, ke noʻonoʻo nei i ka iʻa e hāʻawi ana i ka meaʻai kūpono a me ka protein no kekahi mau calorie. Loaʻa iā ia he omega-3's, kahi e kōkua ai e mālama i ke olakino puʻuwai. No ke aha e hele hihiu? Hiki ke maʻalahi ka salmon hānai i ka mahiʻai i ka maʻi a ua ʻike ʻia a mālama ʻia paha me nā lāʻau antibiotic.

3. Keʻokeʻo hua manu

ʻOiai me nā yolks, he 70 a 80 paha nā calories i kēlā me kēia-akā ʻo kēlā kikowaena melemele kiʻekiʻe i ka kolesterol. Kūʻai i nā hua hou a laila lawe i nā yolks no ka wikiwiki o ka protein i kāu ʻaina kakahiaka. Hoʻohui iā lākou me nā mea kanu hou e hoʻohui i ka ʻono.

4. Nā Greens Leafy

ʻO nā ʻōmaʻomaʻo olakino e like me broccoli, kāpiki a me kale he meaʻai kūpono kūpono loa a kau ʻia me kahi kemika mea kanu i hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou makaʻi o ka maʻi ʻaʻai. Low ma nā wikamina? E hoʻohui i kahi milo i kāu salakeke. E like me nā greens ʻeleʻele ʻē aʻe, hoʻouka ʻia me ka hao a me ka huaola K, ʻo ka hope o ia mea hiki ke pale aku i ka osteoporosis, diabetes a me ka arthritis.

5. Blueberries

ʻAʻohe ala e kamaʻilio ai e pili ana i nā meaʻai nui me ka ʻōlelo ʻole ʻana i nā blueberry, i loaʻa nā antioxidants a pāpālua ma ke ʻano he anti-inflammatory. E ʻimi no ka hapalua o ke kīʻaha i ka lā, inā ma luna o ka palaoa holoʻokoʻa, i kāwili ʻia me ka yogurt a i ʻole iā lākou iho.

6. ʻAmona

ʻAʻole wale nā ​​ʻalemona e kōkua i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole, hiki iā lākou ke kōkua iā ʻoe e lilo i ke kaumaha-e like me kahi noiʻi i paʻi ʻia ma ka Ka Nūpepa ʻOihana Nui. ʻO kekahi noiʻi ʻē aʻe, ʻo kēia mai ke kula ʻo Harvard's School of Public Health, ua ʻike ʻia e hiki i ka nati ke hoʻemi i ka hopena o ka hōʻeha puʻuwai ma 25 pakeneka inā ʻai ʻia ʻelua ma ka pule.

7. Nā Piʻi ʻEleʻele

Ua ʻōlelo kekahi i ka ʻaina kakahiaka burrito? E hoʻohui i nā pīni ʻeleʻele i kāu papa inoa o nā meaʻai olakino. He kiʻekiʻe lākou i ka fiber (ʻoi aku ka nui) a hāʻawi i nā meaʻai meaʻai maikaʻi loa, e like me ka calcium, ka hao a me ka folic acid. No laila e hoʻolei iā lākou i loko o ka omelet a i ʻole e hana i kahi hupa pī ʻeleʻele e like me ka ʻaina awakea anuanu maikaʻi.

8. Mele

Ua lohe ʻoe i ka huaʻōlelo "He ʻāpala i kahi lā e mālama aku ai i ke kauka," a he ʻoiaʻiʻo nō ia. Hoʻopiha pū ʻia nā ʻōpela me ka puluniu a hiki ke kōkua i ka hōʻemi ʻana i kāu makaʻu o ka maʻi puʻuwai, e like me kahi noiʻi i paʻi ʻia i ka Nutrition Journal. Loaʻa iā lākou ka boron mineral, maikaʻi i nā iwi.

9. ʻO Tomato

Aia i loko o Tomato kahi antioxidant i kapa ʻia ʻo lycopene, i hiki ke kōkua i ke pale ʻana i kekahi mau maʻi maʻi maʻi. Ua hōʻike ʻia nā noiʻi e hiki i nā ʻōmato ke hoʻohaʻahaʻa i ka kolesterol, a ʻo ka hoʻoliʻiliʻi hoʻi i ke kahe o ke koko a mālama i ka ulu pono ʻana o ke kelepona (ʻo ia kahi ala nani e ʻōlelo ai hiki ke kōkua iā ʻoe i ka lauoho maikaʻi, nā kui a me ka ʻili). ʻO kāu koho maikaʻi loa? ʻAi i ka nui o ka mea kōmato. Hiki iā ʻoe ke hōʻiliʻili i nā meaʻai ʻoi aku ma mua o ka hoʻoiho ʻana i nā ʻāpana wale nō.

10. wai ʻalani

Hiki nō hoʻi ia inu ʻoi loa nā meaʻai papaʻai. Loaʻa i ka wai ʻalani ka pāpaʻa a-ua manaʻo ʻoe ʻo ia-vitamina C. Eia kekahi, ua hoʻoikaika ʻia ka nui o nā lama me nā omega-3 olakino olakino. Hiki ke kōkua i ka hoʻonui ʻana i kāu mau pae HDL, a.k.a. cholesterol maikaʻi. E nānā i nā ʻano ʻono hou a me nā momi haʻahaʻa i ke kō.

ʻAoʻao aʻe: ʻOi aku o nā meaʻai olakino

11. Uala

E kamaʻilio e pili ana i ka meaʻai maikaʻi loa: ʻElima manawa o ka ʻuala i ka nui o ka beta carotene e pono ai i kou kino. No laila he aha ke ʻano o ia mea? No hoʻokahi, ʻoi aku ka maikaʻi o ka ʻili olakino. Hiki i ka beta carotene ke pale aku i ka hōʻino ʻana o ka lā. Hiki iā ia ke hoʻonui i kāu ʻōnaehana pale, pale iā ʻoe mai ka maʻi ʻana mai ke anuanu a me nā maʻi ʻē aʻe i kēia hoʻoilo.

12. ʻO Kelemona Wheat

Loaʻa i ka germ germ ka palaoa ka magnesium, e kōkua ai i ke olakino o kou iwi me ka hoʻoliʻiliʻi o ke koʻikoʻi a me ka mālama ʻana i nā pae insulin maikaʻi. Loaʻa iā ia ka hao, puluniu, calcium, potassium a ʻoi aku hoʻi ʻo ka zinc (kahi e kōkua ai i ka hoʻonui ʻana i kāu ʻōnaehana pale). Hoʻohui i ka germ germ i kāu papaʻai ma ke kāpī ʻana iā ia ma luna o ka yogurt a i ʻole cereal olakino.

13. Pomegerane

ʻAi i nā hua momona o kēia hua tangy a inu paha i ke ʻano wai no kahi punch o nā antioxidant, me nā tannins a me nā anthocyanins. He mea pono e hoʻohui ʻia no kēlā me kēia meaʻai olakino puʻuwai no ka mea hiki ke kōkua i ke kahe koko a hoʻemi i nā pae o ka cholesterol maikaʻi ʻole. Wahi a ka noiʻi mai UCLA, kōkua paha ia i ka pale ʻana i kekahi ʻano o nā maʻi ʻaʻai.

14. Pepelu wela

ʻAʻole hoʻomala wale nā ​​Chili i kāu mau punahele punahele - piha pū lākou me ka huaora C a kōkua paha i ka hōʻemi i nā pae ʻeha. Hiki iā lākou ke kōkua iā ʻoe e lilo i ke kaumaha. Ua ʻike ʻia nā meaʻai ʻala e hoʻonui i ka helu metabolic a hiki i ka 23 pakeneka no nā manawa pōkole.

15. Oatmeal

E iho i kahi lāʻau olakino o ka fiber no ka ʻaina kakahiaka me kahi pola o ka oatmeal, i hiki ke kōkua i ka hōʻemi ʻana i ka LDL a i ʻole "ʻino" pae kolesterol, a me ka hāʻawi ʻana i nā meaola, e like me ka wikamina E, ka hao a me ka magnesium. ʻ Tiplelo Aʻo: Hoʻohui i kahi scoop o ka protein protein no kahi keu keu olakino i ke kakahiaka.

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