19 Nā Meaʻai Nui Wai e kōkua iā ʻoe e noho hydrated

Anter

• 1. Mākala
• Pehea e ʻoki ai: Mākala
• 2. ʻO Strawberry
• 3. Kaulana
• 4. Nā Peach
• 5. ʻalani
• 6. waiū Skim
• 7. Kukama
• 8. ʻO Lettuce
• 9. Nā Broths a me nā Kopa
• 10. Zucchini
• 11. Seleri
• 12. Yogurt Plain
• 13. ʻO Tomato
• 14. ʻO Peppers
• 15. Pōhaku
• 16. Kāpeti
• 17. Pākaʻakai
• 18. Wai niu
• 19. Kapu Keiki
• Ka Laina Lalo

He mea nui ka hydration kūpono no kou olakino.

ʻO ka ʻoiaʻiʻo, ʻo ka inu ʻole ʻana i ka wai e hiki ai ke alakaʻi i ka make wai, kahi e hiki ai ke luhi, ʻeha ke poʻo, pilikia ʻili, paʻa i nā mākala, hoʻohaʻahaʻa i ke koko a me ka wikiwiki o ka naʻau ().

ʻO ka mea hou aku, hiki i ka make wai hoʻolōʻihi ke alakaʻi i nā pilikia koʻikoʻi e like me ka maikaʻi ʻole o ke kino ().

Paipai ka poʻe loea i ka inu ʻana i nā aniani o ka wai i kēlā me kēia lā e hālāwai me kāu pono hydration.

Akā ʻoiai he mea nui ka wai inu, hiki ke loaʻa iā ʻoe mai nā meaʻai. Nui nā meaʻai olakino hiki ke hāʻawi i kahi wai nui i kāu papaʻai.

Ua kūkākūkā kēia ʻatikala i 19 mau meaʻai waiwai wai e kōkua iā ʻoe e noho hydrated.

1. Mākala

ʻImi wai: 92%

He olakino maikaʻi loa ʻo Watermelon a ʻo kekahi o nā meaʻai hydrating hiki iā ʻoe ke ʻai.

Loaʻa i kahi lawelawe 1-cup (154-gram) ma luna o ka hapalua kīʻaha (118 ml) o ka wai, me ka hoʻohui i kekahi fiber a me kekahi mau meaola nui, e like me ka wikamina C, ka wikamina A a me ka magnesium. He haʻahaʻa loa ia i nā calorie, e hāʻawi ana i nā calories 46 wale nō ma ke kīʻaha (2).

Ma muli o ke kiʻekiʻe o ka wai o nā wai, he haʻahaʻa haʻahaʻa haʻahaʻa ko ka wai ʻiʻo. ʻO ia hoʻi he ʻāpana nui loa o ka wai ʻiʻo kahi i loko o kahi mau kalori.

Hōʻike ʻia nā meaʻai me nā haʻahaʻa haʻahaʻa haʻahaʻa e kōkua me ka pohō kaumaha ma o ka paipai ʻana i ka piha a me ka hōʻemi ʻana i ka makemake (,).

Eia kekahi, waiwai ka wai ʻohe i loko o nā antioxidant ikaika, me ka lycopene.

Ua aʻo ʻia kēia hui no kona hiki ke hōʻemi i ka hōʻino ʻana i nā hunaola i nā hunaola, e pili ana i nā maʻi e like me ka maʻi puʻuwai a me ka maʻi kō ().

Hiki iā ʻoe ke hoʻohui i ka waika i kāu papaʻai ma ka ʻai ʻana iā ia ma ke ʻano he meaʻai māmā a mea ʻaoʻao paha. Hoʻohana mau ʻia ia e hana i nā salakeke.

Hōʻuluʻulu Manaʻo:

ʻO Watermelon kahi hua hydrating, nutrient-dense e hiki ke hāʻawi i nā pono olakino, e like me ka hoʻemi ʻia ʻana o ka maʻi maʻi mau.

Pehea e ʻoki ai: Mākala

2. ʻO Strawberry

ʻImi wai: 91%

Loaʻa i ka Strawberries kahi wai kiʻekiʻe, e hoʻolilo ana iā lākou i meaʻai hydrating loa.

No ka mea ma kahi o 91% o ke kaumaha o nā strawberry mai ka wai, e hāʻawi ana ka ʻai ʻana iā lākou i kāu lawe wai i kēlā me kēia lā.

Eia kekahi, hāʻawi nā strawberry i ka nui o nā fiber, nā antioxidant hakakā i nā maʻi a me nā huaora a me nā minelala, e like me ka wikamina C, folate a me ka manganese (6,,).

ʻO ka ʻai ʻana i nā strawberry i kahi manawa maʻamau ua hōʻike ʻia e hōʻemi i ka mumū, hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai, diabetes, Alzheimer a me nā ʻano maʻi ʻaʻai (,).

Maʻalahi e hoʻokomo i nā strawberry i kāu papaʻai ma ka hoʻopili ʻana iā lākou i nā mea leʻaleʻa a i ʻole ka hoʻohui ʻana iā lākou i nā salakeke.Hana lākou i kahi mea kū hoʻokahi i ka sandwiches a me nā wahī.

Hōʻuluʻulu Manaʻo:

He olakino loa ʻo Strawberry a loaʻa ka nui o ka wai. Hoʻohui, hiki i nā meaola a lākou e hoʻolako ai ke hāʻawi i nā pono olakino he nui.

3. Kaulana

ʻImi wai: 90%

ʻO Cantaloupe kahi melona momona loa o ka momona a hoʻonui i kou olakino ma nā ʻano like ʻole.

Hoʻokomo ʻia kahi kīʻaha (177 gram) o ka cantaloupe ma kahi o 90% wai a hāʻawi i kahi wai ma mua o ka hapalua kīʻaha (118 ml) o ka wai no kēlā me kēia lawelawe (11).

Hoʻokomo pū ʻia kekahi kīʻaha cantaloupe i 2 mau hunaila o ka fiber, kahi e hana pū me ka wai e hāpai i ka piha a hoʻoliʻiliʻi i kou makemake (11,,).

Hoʻohui ʻia, waiwai ka cantaloupe i ka wikamina A, e hāʻawi ana i 120% o kāu mau pono i kēlā me kēia lā i kahi lawelawe he 1-cup (177-gram). Ua hōʻike ʻia nā noiʻi e hiki i ka wikamina A ke hoʻonui i ke olakino olakino ma ka pale ʻana i ka maʻi (11,).

Hiki iā ʻoe ke hoʻopau i ka papu cantaloupe a hoʻohui paha i nā salakeke, nā mānoanoa, ka yogurt a i ʻole ka salake. Hana ʻia kahi ʻaoʻao maikaʻi loa i ka ʻaina kakahiaka.

Hōʻuluʻulu Manaʻo:

He hua olakino ʻo Cantaloupe e hāʻawi ana i ka nui o ka wai a me nā wikamina a me nā minelala e hāpai ana i ke olakino.

4. Nā Peach

ʻImi wai: 89%

ʻO nā peach kahi hua momona-momona a hydrating.

Ma kahi kokoke i 90% o ko lākou kaumaha ka wai. Hāʻawi pū lākou i nā huaora a me nā minelala nui, e like me ka wikamina A, ka wikamina C, nā huaʻai B a me ka potassium (16).

Eia kekahi, ʻo ka ʻai ʻana i nā peach me ka ʻili hiki ke hāʻawi pū i nā antioxidant hakakā me nā maʻi e like me ka chlorogenic acid i kāu papaʻai ().

ʻO ka wai o ka Peach a me nā mea o ke fiber ke kumu e hoʻopiha a haʻahaʻa ai i nā calori, me 60 wale nō calories i kahi peach waena (16).

He maʻalahi ia e hoʻohui i nā peach i kāu papaʻai. Hoʻohui pinepine ʻia lākou me nā mea leʻaleʻa a me nā salakea a hana i kahi hoʻohui maikaʻi loa i ka tī wai a me ka yogurt.

Hōʻuluʻulu Manaʻo:

Nui nā peach i ka wai, puluniu a me nā antioxidants, i hoʻohui ʻia i kekahi mau huaora a me nā minelala e hāpai i ka hydration a hāʻawi i nā pono olakino ʻē aʻe.

5. ʻalani

ʻIke wai: 88%

Ola maikaʻi nā ʻalani a hāʻawi paha i kahi helu o nā pono olakino.

ʻAneʻane hapa hapalua kīʻaha (118 ml) o ka wai i hoʻokahi ʻalani, me ka fiber a me kekahi mau meaʻai (18).

Hoʻopili kēia i ka huaora C a me ka potassium, kahi e hoʻonui ai i kāu hana pale a me ke olakino puʻuwai (,).

Waiwai pū kekahi ʻalani i nā antioxidant hakakā me nā maʻi, me flavonoids, i pale aku ai i ka hōʻino ʻana o ka cell ma o ka hōʻemi ʻana i ka mumū (,).

Hiki i ka wai a me nā fiber i nā ʻalani ke hāpai i ka naʻau o ka piha, he mea kōkua ia no ka mālama ʻana i kou makemake. (,,).

Hoʻohui ʻia, ʻo ka ʻai mau ʻana i nā hua citrus e like me ka ʻalani ke pale aku i nā pōhaku hakuʻala. ʻO kēia no ka mea hiki i ka waikawa citric i loko o lākou ke hoʻopaʻa me ka oxalate calcium e hana nei i nā pōhaku, e kōkua ana iā ia e kahe i waho o ke kino ().

ʻO ka hydration kūpono kekahi mea nui i ka pale ʻana i nā pōhaku hakuʻala, kahi e hiki ai i ka wai kiʻekiʻe o nā ʻalani ke kōkua e paipai ().

Hōʻuluʻulu Manaʻo:

ʻO nā alani kahi kumu nui o ka wai, puluniu, antioxidants a me kekahi mau mea momona a kōkua paha i ka pale ʻana i nā pōhaku hakuʻala a me nā maʻi he nui.

6. waiū Skim

ʻImi wai: 91%

ʻOi aku ka momona o ka waiū skim.

Hana ʻia ia me ka hapa nui o ka wai a hāʻawi i ka nui o nā wikamina a me nā minelala, e like me ka wikamina A, calcium, riboflavin, wikamina B12, phosphorus a me potassium (25).

ʻAʻole wale ka waiū e kōkua me ka hydration holoʻokoʻa, akā kōkua paha ia iā ʻoe e rehydrate ma hope o ka hoʻoikaika ikaika ().

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka waiū momona momona i kōkua i ka poʻe e noho hydrated ma hope o ka hoʻolālā, hoʻohālikelike ʻia i nā mea inu haʻuki a i ʻole ka wai maʻamau (,).

ʻO kēia kahi ma muli o nā electrolytes o ka waiū a me nā ʻike protein, i kōkua paha i ka hoʻololi ʻana i nā poho o ke kino o ke kino ().

Ma muli o ka loaʻa ākea o ka waiū a maʻalahi hoʻi, maʻalahi e hoʻokomo i kāu papaʻai.

Hōʻuluʻulu Manaʻo:

Waiwai ka waiū i ka wai, nā wikamina a me nā minelala, a ua hōʻike ʻia e kōkua i ka poʻe e mālama pono i ka hydration, keu hoʻi ma hope o ka hoʻoikaika kino.

7. Kukama

ʻImi wai: 95%

ʻO nā kukama kekahi meaʻai olakino a hydrating e hoʻopili i kāu papaʻai.

Hana ʻia lākou a ʻaneʻane holoʻokoʻa i ka wai a hāʻawi pū i kahi liʻiliʻi o kekahi mau mea momona, e like me ka wikamina K, potassium a me ka magnesium (28).

Hoʻohālikelike ʻia i nā mea kanu waiwai wai ʻē aʻe, ʻo nā kukama kekahi o nā haʻahaʻa i loko o nā kalikō. Aia he 8 wale nō calories i loko o kahi kīʻaha kīʻaha (52-gram) e lawelawe ana, a me kā lākou wai wai e hōʻoluʻolu loa ai lākou (28).

Hiki iā ʻoe ke ʻai i kahi ʻāpana nui o nā kukama me ka ʻole e hoʻohui i kahi nui o nā calorie i kāu papaʻai, he mea kōkua ia no ka mālama ʻana i kou kaupaona ().

He maʻalahi ke hoʻohui i nā kukama i kāu papaʻai. Hoʻohui pinepine ʻia lākou i nā salakeke a me nā sanwika, akā hiki ke hoʻopili ʻia i loko o nā kīʻaha kuke e like me nā mea ʻūlū a me nā sopa.

Hōʻuluʻulu Manaʻo:

Kiʻekiʻena nā kukama i ka wai akā haʻahaʻa loa i nā calorie. He mea maikaʻi kēia hui ʻana no nā ʻaoʻao he nui i kou olakino, me ka hydration.

8. ʻO Lettuce

ʻImi wai: 96%

He mau waiwai hoʻoulu olakino kā Lettuce.

Hoʻokahi kīʻaha (72 gram) o ka letus i hāʻawi ʻia ma mua o ka hapahā o ke kīʻaha (59 ml) o ka wai, a me 1 gram o ka fiber. Hāʻawi pū ia i 5% o kāu mau pono i kēlā me kēia lā no ka folate (29).

He mea nui ka folate no nā wahine hāpai, no ka mea hiki ke kōkua i ke pale ʻana i nā maʻi hānau ʻōiwi neural ().

Hoʻohui ʻia, kiʻekiʻe ka letus i nā huaola K a me A, ua aʻo ʻia nā mea ʻelua no kā lākou kuleana i ka mālama ʻana i kou mau iwi a me ka ʻōnaehana pale maʻi (29,,).

Eia kekahi, ʻo ka hui pū ʻana o ka wai a me ka fiber i ka letus e hoʻopiha loa ia no kahi helu haʻahaʻa o nā calorie. He 10 wale nō calories i loko o kahi kīʻaha 1 (72-gram) e lawelawe ana (29).

Hiki iā ʻoe ke hoʻohui maʻalahi i ka letus i kāu papaʻai ma ka hoʻohana ʻana iā ia e hana i nā salakeke. Hoʻohui ʻia, hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he "bun" no nā burger a i ʻole wahī ma kahi o kahi tortilla e pani no nā hua liʻiliʻi hoʻoliʻiliʻi.

Hōʻuluʻulu Manaʻo:

Hāʻawi ka Lettuce i kekahi mau mea momona a me ka fiber nui, a me kahi nui o ka wai, i hiki ke kōkua i ka hydrated.

9. Nā Broths a me nā Kopa

ʻImi wai: 92%

ʻO ka broths a me nā sopa ka mea maʻa mau i ka wai a hiki i ka hydrating a me ka momona.

ʻO kahi laʻana, 1 cup (240 gram) o ka moa moa i hana ʻaneʻane holoʻokoʻa ʻia i ka wai, kahi e hāʻawi ai i kahi kālā kūpono i kāu pono hydration o kēlā me kēia lā (33).

ʻO ka ʻai ʻana i nā meaʻai waiwai wai e like me nā broths a me nā soups e hoʻoliʻiliʻi paha i ka pohō kaumaha ma muli o kā lākou ʻike haʻahaʻa haʻahaʻa.

Ua ʻike ka nui o nā noiʻi i kēlā mau mea e ʻai i ka sop ma mua o ka papa nui o ka papa ʻaina e ʻai i nā calori he nui a no laila e hoʻopau ʻia me ka loaʻa ʻana o ka calorie o kēlā me kēia lā ().

I hoʻokahi o nā noi ʻana, ʻo ka poʻe i ʻai i ʻelua mau hana o nā sopa haʻahaʻa haʻahaʻa i kēlā me kēia lā i pau i ka lilo ʻana o 50% ʻoi ke kaupaona ma mua o ka poʻe i hoʻopau i ka helu like o nā calorie mai nā meaʻai māmā ().

Hiki iā ʻoe ke hoʻonui nui i ka ʻike olakino o nā broths a me nā soups ma ka hoʻohui ʻana i nā mea kanu he nui, e like me broccoli, kāloti, ʻaka, ʻulā a me nā ʻōmato.

Hōʻuluʻulu Manaʻo: He momona ka broths a me nā kopa i ka wai a no laila no nā meaʻai maikaʻi e hoʻokomo i kāu papaʻai e hāpai i ka hydration.

10. Zucchini

ʻImi wai: 94%

ʻO Zucchini kahi mea kanu momona i hiki ke hāʻawi i nā pono olakino he nui.

ʻO kahi kīʻaha 1-kīʻaha (124-gram) o ka zucchini ʻokiʻoki i loaʻa ma mua o 90% wai a hāʻawi i 1 gram o ka fiber. He maikaʻi kēia mau mea ʻelua no ka mālama ʻana iā ʻoe i piha (36).

A ʻo kahi hopena o ke kiʻekiʻe o ka wai, zucchini haʻahaʻa haʻahaʻa i ka nui o nā calorie e ka nui, me 20 mau calorie wale nō i 1 kīʻaha (124 gram) (36).

E hāʻawi kaʻai zucchini i kekahi mau mea momona i kāu papaʻai, ʻoi aku ka vitamini C, ʻoiai he 1 kiaha (124 gram) o loko o laila he 35% o kāu mau pono i kēlā me kēia lā (36).

Pono ka Vitamin C no kahi ʻōnaehana pale olakino olakino a kōkua paha i ka pale ʻana i nā ʻano maʻi ().

E hoʻokomo i ka zucchini i kāu papaʻai, e ʻai iā ia iho ma ke ʻano he kīʻaha ʻaoʻao a hoʻohui paha i nā soups, salakeke, a me nā pā palai. Hiki iā ʻoe keʻokiʻoki iā ia i nā ʻāpana e hana i nā "noodles" i hiki iā ʻoe ke hoʻohana ma ke ʻano he koho no ka pasta mau.

Hōʻuluʻulu Manaʻo: ʻO ka ʻai ʻana i ka zucchini e hāʻawi i kahi nui o ka wai a me nā meaʻai i kāu papaʻai. E kōkua ia iā ʻoe e hydrated, a he mea maikaʻi ia no kou olakino holoʻokoʻa.

11. Seleri

ʻImi wai: 95%

He meaʻai olakino a me hydrating ka Celery e hoʻopili ai i kāu papaʻai.

Hana ʻia ka hapa nui o ka wai, e hāʻawi ana kokoke i kahi hapalua kīʻaha (118 ml) o ia i loko o kahi lawelawe kīʻaha 1.

Hāʻawi kēia i kāna ʻike calorie haʻahaʻa o 16 wale nō calories i kēlā me kēia kīʻaha (38).

E like me nā mea kanu waiwai wai ʻē aʻe, hiki i ke kelekona ke lilo i meaʻai hōʻemi kaumaha ma muli o ke kiʻekiʻe o ka wai a me ka helu haʻahaʻa o nā calorie ().

Hoʻohui ʻia, aia i loko o ke kelala kekahi mau fiber a nui nā mea pono nui.

ʻOi aku ke kiʻekiʻe i loko o ka huaʻai K a me ka potassium, kahi e pale ai i nā maʻi puʻuwai, kekahi ʻano maʻi ʻaʻai a me nā maʻi pili iwi e like me ka osteoporosis (38,,).

He mea maʻalahi ia e hoʻokomo i ke kinikini i kāu papaʻai, ʻoiai hiki ke ʻai maka a kuke ʻia paha. Hiki iā ʻoe ke hoʻohui iā ia i nā soups a me nā salakeke, a ʻai paha i nā koʻokoʻo me nā mea ʻūlū olakino e like me hummus a i ʻole Greek yogurt.

Hōʻuluʻulu Manaʻo: Haʻahaʻa ka celery i nā calories a me kahi kumu maikaʻi o ka wai a me nā mea momona. Hiki i kēia mau waiwai ke hoʻoikaika i nā ʻano o kou olakino, me ka hydration kūpono.

12. Yogurt Plain

ʻIke wai: 88%

Loaʻa i ka yogurt Plain ka nui o ka wai a me nā meaʻai e hoʻoulu ai i kekahi mau ʻano o kou olakino.

ʻO kahi kīʻaha 1-kīʻaha (245-gram) o ka yogurt maʻamau i ʻoi aku ma mua o 75% wai. Hāʻawi pū kekahi i kekahi mau huaora a me nā minelala, e like me ka calcium, phosphorus a me ka potassium, ʻike ʻia ia mau mea āpau e kōkua i ka hoʻoikaika ʻana i ka olakino iwi (, 41,,).

ʻO Yogurt kekahi kumu waiwai nui o ka protein, e hāʻawi ana ma mua o 8 gram a ma kahi o 17% o kāu mau pono i kēlā me kēia lā i kahi kīʻaha 1 (245-gram) (41).

Ua hōʻike ʻia ka ʻai ʻana o ka yogurt i kahi manawa mau e paipai ai i ka pohō o ke kaupaona, kahi hopena ma muli o nā hopena hoʻoliʻiliʻi o ka wai kiʻekiʻe a me nā mea protein (,,).

E ʻohi i nā keu pono o ka yogurt, ʻai i ka poli ma mua o nā ʻano yogurt flavored.

ʻO kēia no ka mea maʻamau ka mea yogurt ʻono i ka kō kōpaʻa maikaʻi ʻole, pono e kaupalena ʻia i kāu papaʻai ma muli o kāna kuleana i ka hāpai ʻana i nā maʻi e like me ka momona, nā maʻi puʻuwai a me ka maʻi kō (,,).

ʻO kahi laʻana, he 1 mau kīʻaha (245 gram) o ka yogurt ʻono me nā hua i loaʻa he 47 mau kō o ke kō, a ʻoi aku ia ma mua o ʻehā mau manawa i ka nui i loaʻa i ka nui o ka lawelawe ʻana o ka yogurt maʻamau (41, 50).

Hōʻuluʻulu Manaʻo: ʻO ka yogurt Plain kahi kumu nui o ka wai, protein a me kekahi mau huaora a me nā minelala nui. Hāʻawi paha ia i nā hopena hydrating, me nā pono olakino ʻē aʻe.

13. ʻO Tomato

ʻImi wai: 94%

He kōkōʻai maikaʻi ko Tomato a hāʻawi paha i nā pono olakino he nui.

Hoʻolako hoʻokahi kōmato waena ma kahi o ka hapalua kīʻaha (118 ml) o ka wai.

Hāʻawi pū kekahi i kahi nui o nā huaora a me nā minelala, e like me nā huaola A a me C (51) hoʻoweliweli.

Hāʻawi ka nui o ka wai i loko o nā ʻōmato i kā lākou ʻike haʻahaʻa haʻahaʻa, me 32 wale nō calories i loko o kahi kīʻaha 1 (149-gram) e lawelawe ana (51).

Hoʻohui ʻia, waiwai nā ʻōmato i ka puluniu a me kekahi mau antioxidant hakakā me nā maʻi, me ka lycopene.

Ua aʻo ʻia ʻo Lycopene no ka hiki ke hoʻohaʻahaʻa i ka maʻi o ka puʻuwai a kōkua paha i ka pale ʻana i ka ulu ʻana o ka maʻi ʻaʻai prostate (,,).

Hiki iā ʻoe ke leʻaleʻa i nā ʻōmato i hoʻomoʻa ʻia me nā kopa, nā mea ʻono a me nā pā ʻē aʻe. Hoʻohui pinepine ʻia lākou i nā salakeke a hoʻohana ʻia e hana i ka salsa.

Hōʻuluʻulu Manaʻo: Hāʻawi nā ʻōmato i ka nui o ka wai, nā meaʻai a me nā antioxidant, he mea pono no ka hydration a pale aku i nā maʻi he nui.

14. ʻO Peppers

ʻImi wai: 92%

ʻO nā pepa bele kekahi mea kanu olakino maikaʻi loa me nā ʻano ʻano hoʻoikaika olakino.

ʻOi aku ma mua o 90% o ke kaupaona o nā pepa bele mai ka wai.

Nui lākou i ka fiber, nā wikamina a me nā minelala, e like me nā huaʻai B a me ka potassium. Aia i loko o nā pepelu bele nā ​​antioxidant carotenoid, i hoʻoliʻiliʻi paha i ka hopena o kekahi mau maʻi maʻi a me nā maʻi maka (55,).

ʻO ka mea hou aku, loaʻa i nā pepelu bele ka nui loa o ka wikamina C, ke hoʻohālikelike ʻia me nā hua a me nā mea kanu ʻē aʻe, e hāʻawi ana iā 317% o kāu mau pono i kēlā me kēia lā i hoʻokahi wale nō kīʻaha (149 gram) (55).

ʻAʻole wale ka maikaʻi o ka wikamina C i kāu ʻōnaehana pale, kōkua ia i kou kino e omo i ka hao me ka maikaʻi, paipai i ke olakino iwi a pale i kou mau pūnaewele mai nā hopena maikaʻi ʻole o nā radical free (,).

Ma muli o kā lākou kiʻekiʻe o ka wai, haʻahaʻa loa nā pepelu bele i nā calories, e hāʻawi ana i nā 46 calories i kēlā me kēia kīʻaha (149 gram). ʻO ia hoʻi hiki iā ʻoe ke ʻai i nā ʻāpana nui o lākou me ka manaʻo ʻole ua hele i kai (55).

Nui a hewahewa nā ala e hoʻopili ai i nā pepa bele i kāu papaʻai. Hiki iā lākou ke ʻai maka ʻia i nā salakeke, hoʻokomo ʻia i loko o nā sausa a i ʻole hoʻohui ʻia i nā ʻalalā.

Hōʻuluʻulu Manaʻo: Hāʻawi paha nā pepelu bele i kekahi mau pono olakino ma muli o ke kiʻekiʻe o ka wai a me nā meaola a lākou e loaʻa ai, ʻo ia hoʻi ka huaora C.

15. Pōhaku

ʻImi wai: 92%

ʻO ka Cauliflower kahi mea kanu maikaʻi loa e hoʻopili i kāu papaʻai, ʻoiai he momona a hydrating loa ia.

Hāʻawi kahi kīʻaha (100 gram) o ka cauliflower ma mua o hoʻokahi kīʻaha o mua o ka wai (59 ml) o ka wai, a me 3 gram o ka fiber e hoʻoliʻiliʻi nei i ka makemake.

Hāʻawi kāna mea wai kiʻekiʻe i kāna helu haʻahaʻa o nā calorie, me 25 wale nō calories i kēlā me kēia kīʻaha (58).

Hoʻohui ʻia, ʻoi aku ka nui o ka cauliflower ma mua o 15 mau wikamina a me nā minelala, e like me choline, ʻaʻole i loaʻa i nā meaʻai he nui. He mea pono nui ʻo Choline no ke kākoʻo ʻana i ke olakino a me ka metabolism (58,).

Hiki iā ʻoe ke hoʻohana i ka cauliflower ma ke ʻano he pani no nā hua liʻiliʻi hoʻoliʻiliʻi ma ke ʻoki pono ʻana iā ia i ka "laiki" a i ʻole e hoʻohana ana iā ia e hana i ka palaoa pizza-cauliflower

Hōʻuluʻulu Manaʻo: Hāʻawi ʻo Cauliflower i kahi nui o ka wai, puluniu a me nā mea momona, a he mea pani maikaʻi no nā hua liʻiliʻi e hoʻoliʻiliʻi liʻiliʻi.

16. Kāpeti

ʻImi wai: 92%

ʻO ka kāpeti kahi mea kanu lāʻau kolibona maikaʻi (60).

He haʻahaʻa iki ia i nā kaloli akā kiʻekiʻe i ka fiber a me nā meaola. He waiwai pū kekahi i ka wikamina C, ka wikamina K, ka folate a me nā minela ʻino e loaʻa paha i nā ʻano hopena hoʻoikaika kino (, 60).

ʻO kahi laʻana, ʻike nui ʻia ka lāʻau C no kāna hana i ka hōʻemi ʻana i ka mumū a ua hōʻike ʻia e hoʻohaʻahaʻa i ka hopena o nā maʻi maʻi e like me ka maʻi kō a me ka maʻi puʻuwai ().

Hoʻohui ʻia, hāʻawi ka cabbage i nā glucosinolates, ʻo ia nā antioxidant i manaʻo ʻia e kōkua i ka pale ʻana i kekahi ʻano maʻi ʻaʻai, e like me ka maʻi ʻaʻa maʻi (,).

Eia kekahi, hānai mau ʻia ke kāpeti i loko o sauerkraut, a waiwai nui i ka wai a pōmaikaʻi paha i ke olakino digestive (, 64).

Hōʻuluʻulu Manaʻo: Hiki ke kōkua i ka ʻai i ke kāpeti i kekahi mau ʻaoʻao o kou olakino, me ka hydration. Loaʻa kēia i kāna wai, nutrient a me nā mea antioksidant.

17. Pākaʻakai

ʻIke wai: 88%

ʻO ka hua waina ka hua citrus olakino ʻokoʻa me nā pono olakino he nui.

I ka hapalua o ka grapefruit (123 gram), aia kahi kokoke i kahi hapalua kīʻaha (118 gram) o ka wai, e hāʻawi i kahi wai kūpono i kāu pono hydration o kēlā me kēia lā (65).

Hoʻohui ʻia, waiwai ka grapefruit i ka fiber, nā antioxidant a me kekahi mau huaora a me nā minelala, e like me ka wikamina A, potassium a me folate.

ʻOi aku ke kiʻekiʻe o ka vitamina C e hoʻonui nei i ka pale pale, e hāʻawi ana i 120% o kāu mau pono i kēlā me kēia lā i ka hapalua o ka huaʻulu (123 gram) (65).

Ua hōʻike ʻia kekahi mau noiʻi e like me ka grapefruit i kāu papaʻai hiki ke kōkua i ka hoʻonui ʻana i ka pohō o ke kaupaona, a me ka hōʻemi ʻana i ke kō, ke kahe o ke koko a me nā pae kō kō ((,).

Hiki iā ʻoe ke hoʻokomo maʻalahi i ka grapefruit i kāu papaʻai ma ka ʻai ʻana i ka mea maʻamau, kāwili ʻia me nā mea ʻono a hoʻohui ʻia i nā salakeke.

Hōʻuluʻulu Manaʻo: Hoʻoulu ka huaʻomaʻo i ka hydration ma muli o ke kiʻekiʻe o ka wai. Nui pū kekahi i nā meaola a me nā antioxidant i loaʻa i kahi mau pono olakino.

18. Wai niu

ʻImi wai: 95%

ʻO ka wai niu kahi mea inu olakino e mālama iā ʻoe i ka wai.

ʻAʻole wale kahi wai wai kiʻekiʻe loa, waiwai pū kekahi i nā electrolytes, e like me ka potassium, sodium a me chloride (69).

Ua hōʻike ʻia nā noiʻi e pōmaikaʻi paha ka wai niu i ka hoʻoulu hou ʻana i ka wai. A manaʻo ʻia he mea kōkua ia no ka hoʻōla hoʻoikaika kino ma muli o kāna ʻikepili electrolyte (,).

ʻO ka inu ʻana i ka wai niu ma hope o ka hoʻoikaika kino he koho olakino ʻoi aku ka maikaʻi ma mua o ka inu ʻana i kahi mea inu haʻuki i hana ʻia, ʻoiai he nui nā mea inu haʻuki i hoʻouka ʻia me ke kō a me nā mea pono olakino ʻē aʻe.

ʻO kahi laʻana, hāʻawi kahi kīʻaha 1-kīʻaha (237-ml) o Gatorade i 13 mau kolamu o ke kō, ʻo 50% ʻoi aku ma mua o ka nui o ka wai niu (69, 72).

Hōʻuluʻulu Manaʻo: ʻO ka inu ʻana i ka wai niu he mea kōkua nui ia no ka hydration no ka mea waiwai ia i ka wai a me nā electrolytes.

19. Kapu Keiki

ʻIke wai: 80%

ʻO ka tī kaʻi kahi huahana waiū olakino a momona hoʻi me nā waiwai hydrating.

Ma kahi o 80% o ke kaupaona o ka tīhi wai e hele mai mai ka wai.

Loaʻa iā ia he 25 gram o ka protein no 1-cup (225-gram) e lawelawe ana, ʻo 50% ia o kāu mau pono i kēlā me kēia lā (73).

ʻO ka wai kiʻekiʻe a me nā mea protein kahi kumu nui e hoʻopiha ai i ka meaʻai i hiki ke kōkua i ka hōʻemi ʻana i kou makemake (,).

Hoʻohui ʻia, he wahi hoʻohiwahiwa momona ko ka hale tī, e hāʻawi ana i 36% o kāu mau pono no ka phosphorous, 19% no ka calcium a me 31% no ka selenium ma 1 wale nō kīʻaha (225 gram) (73).

Eia kekahi, ʻo ka tī kiki kahi kumu nui o nā huaora B, me riboflavin a me ka wikamina B12, e pono ai ke olakino lolo, ka metabolism a me ka mālama pono ʻana i kou mau iwi (,,).

Maʻalahi e hoʻohui i ka tī hale i kāu papaʻai. Hiki iā ʻoe ke kāwili me ka hua, hoʻohana ia me he pālahalaha, hoʻohui i nā salakeke a ʻai paha me ka omelet.

Hōʻuluʻulu Manaʻo: Aia i loko o ka cheese cheese ka nui o ka wai a me nā protein, i mea hoʻohui i nā wikamina a me nā minelala i hiki ke hāʻawi i nā pono olakino.

Ka Laina Lalo

He mea nui ka noho hydrated ʻana no kou olakino holoʻokoʻa.

Paipai pinepine nā loea olakino i ka inu ʻana i nā aniani o ka wai i kēlā lā i kēia lā e hālāwai me kāu pono hydration, akā nānā pinepine ʻole ʻia ka ʻike wai o nā meaʻai.

ʻOiai he mea nui ka wai inu, hiki iā ʻoe ke hoʻopau i kahi nui o ka wai ma o ka hoʻopili ʻana i nā huaʻai momona wai, nā mea kanu a me nā huahana waiū i kāu papaʻai.

ʻO kēia ke kumu e pono ʻole ai ka hapanui o ka poʻe e inu i ka nui o ka wai.

ʻOiai ʻoe e ʻai nui ana i nā meaʻai waiwai wai a inu i ka wai ke manaʻo ʻoe make wai, ʻaʻole e loaʻa ka pilikia e noho hydrated.