ʻO nā meaʻai maikaʻi loa no ka ʻili kūpono

Anter

• 1. Nā huaʻai
• 2. Nā hua maloʻo
• 3. Koko
• 4. Iʻa
• 5. Nā mea kanu a me nā mea kanu
• Nā meaʻai no kēlā me kēia ʻano ʻili
• 2. ʻO kaʻili maloʻo
• 3. ʻili Flabby
• 4. ʻO kaʻili me nā kiko

ʻO nā meaʻai no ka ʻili maikaʻi loa ka nui o nā lau, nā legume a me nā huaʻai, no ka mea waiwai lākou i nā antioxidants, ka mea e pale ai i nā hunaola o ka ʻili mai nā radical free. Eia kekahi, ʻo nā iʻa momona e like me sardine a me salemona, no ka laʻana, waiwai i ka omega 3, a ʻoi aku ka hāʻawi ʻana i ka mālama ʻana i nā lipid i loko o ka ʻili, he anti-inflammatory maikaʻi loa ia i ka pale a me ka mālama ʻana i ka huehue, nā maʻi āpau a me psoriasis.

He mea nui ia nā meaʻai e mālama ai i ke olakino o ka ʻili e hōʻike ʻia e ka nutrististist, no ka mea ʻoiai hiki ke lawe mai i nā pōmaikaʻi, ʻaʻole paha lākou ke kūpono kūpono loa no ke ʻano o ka ʻili, a ʻo ia ka hopena e hoʻonui ai ka ʻaila a i ʻole ka nalowale ʻana o ka paʻa.

1. Nā huaʻai

ʻO kekahi mau hua e like me ka ʻalani, kiwi, lemona a me ka tangerine, no ka laʻana, hiki ke hoʻokomo ʻia i ka papaʻai o kēlā me kēia lā e hoʻomaikaʻi ai i ka ʻili o ka ʻili no ka mea waiwai lākou i ka huaora C, he mea nui ia no ka hoʻokumu ʻana o collagen, e hāʻawi ana i ka ʻili. ʻoi aku ke kūpaʻa a olakino hoʻi.

Hoʻohui ʻia, waiwai nā blueberry, ʻeleʻele, strawberry a me nā pineapples i nā antioxidant, e pale ana i ka hōʻino ʻana o nā radical free i nā pūnaewele a, no laila, ʻelemakule mua. ʻO nā hua e waiwai i nā beta carotenes, e like me ka pepaya a me ka mango, no ka laʻana, pono e hoʻopili pū ʻia i ka papaʻai, no ka mea pale lākou i ka ʻili mai nā kukuna UVA a me UVB, e ʻoluʻolu nei i ke olakino o ka ʻili.

Eia kekahi, ʻo kekahi mau huaʻai e like me ka melemona, melon, ʻāpala peeled a me strawberry, no ka laʻana, waiwai i ka wai, e kōkua ai e mālama i ka ʻili a hoʻomaikaʻi i kona helehelena, a hiki ke hoʻokomo pū ʻia i ka papaʻai o kēlā me kēia lā. E ʻike i nā meaʻai waiwai wai ʻē aʻe.

2. Nā hua maloʻo

Nui nā hua maloʻo i ka zinc, ka magnesium, nā huaora B, ka wikamina E a me ka selenium, e kōkua ana i ka mālama ʻana i ka ʻili me ka paʻa. ʻO nā Hazelnuts, almonds, walnuts a me flaxseed a me nā ʻano pua sunflower i waiwai i ka omega-6 a me ka wikamina E, he mea kōkua ia e hānai a hoʻoponopono i ka ʻili a hoʻoikaika i ka pale o ka ʻili, me ka loaʻa ʻana o nā waiwai antioxidant, ka mea e pale ai i ka wā ʻelemakule. E nānā i nā pono olakino ʻē aʻe o nā nati.

3. Koko

Waiwai ʻo Cocoa i ka theobromine, ka mea i hoʻohui ʻia i ka hana ʻana i ke kino ma muli o ka anti-inflammatory, stimulate, vasodilatory a me kolesterol-regulating waiwai, he hana photoprotective ia, e kōkua ai i ka pale ʻana i ke ʻano o nā kiko ma ka ʻili. .

4. Iʻa

ʻO kekahi iʻa, e like me ka sardine a me ka salemona, waiwai nui i ka omega-3, i kōkua e kōkua i ka mālama ʻana o nā lipid i loaʻa i ka ʻili a pale i ke ʻano o ka huehue, psoriasis a i ʻole nā ​​ʻalekini ʻili, no ka mea, he waiwai antioxidant a anti -hoʻāhu.

Eia hou, kōkua ka omega-3 i loko o ka iʻa i ka mālama ʻana i ke olakino o ka membrane pūnaewele, waiho ka palupalu, hydrated, a maʻalahi hoʻi, i mea e pale aku ai i ka pōʻino o ka lā a me ka ʻelemakule mua. E ʻike i nā pono ʻē aʻe o omega-3.

5. Nā mea kanu a me nā mea kanu

ʻO nā mea kanu a me nā mea kanu i waiwai i nā huaora a me nā minelala, hoʻomaikaʻi ʻaʻole wale i ke olakino o ka ʻili, akā ʻo ke kino holoʻokoʻa. No laila, ʻo kekahi mau mea ʻai a me nā mea kanu e like me kāloti, pepa, ʻuala, palaʻai, broccoli a me ka milo, no ka laʻana, hiki ke hoʻokomo ʻia i ka papaʻai e hoʻomaikaʻi ai i ka helehelena o ka ʻili no ka mea waiwai lākou i nā beta carotenes, e kōkua ai e pale i ka ʻili mai ka uila. UVA a me UVB mai ka lā, e waiho ana i ka ʻili nani a gula.

I ka hānai ʻana i ka ʻili kūpono, ma ka hoʻohui o kēia mau meaʻai, pono ia e mālama pono i ka hydration, no laila ke koi ʻia nei e hoʻokomo i ka 1.5 a 2 liters o ka wai i kēlā me kēia lā. E nānā i ka wikiō aʻe a ʻike i nā meaʻai i loaʻa ka nui o ka wai i loko o kā lākou haku mele.

Nā meaʻai no kēlā me kēia ʻano ʻili

ʻOiai he mea nui e ʻai i nā papaʻai like ʻole, aia kekahi mau meaʻai, ʻai ʻia i nā mea nui aku, hiki ke kōkua i ka hoʻomaikaʻi ʻana i kekahi mau ʻano o ka ʻili o ka maka, e like me ka huehue, nā kiko, ka maloʻo a i ʻole ka maloʻo o ka ʻili, no ka laʻana. I ʻike i ke ʻano o ka ʻili, kau i kāu ʻikepili i ka calculator aʻe:

ʻO nā meaʻai e kōkua e pale a hoʻomaikaʻi i ka huehue ka salmon, sardine, tuna a me nā ʻano chia, ʻo kahi laʻana, no ka mea waiwai lākou i ka omega 3, kahi hana anti-inflammatory, hoʻemi i ka mumū a me ka ʻulaʻula o ka huehue.

Eia kekahi, ʻo nā meaʻai i waiwai i ka selenium, e like me ka iʻa iʻa, ʻiʻo a me nā nati Brazil, no ka laʻana, hāʻawi i ka hōʻemi ʻana i ka lī. E like me ka selenium, loaʻa i ka keleawe kahi hana antibiotic kūloko, a hiki ke loaʻa i nā meaʻai e like me ka iʻa iʻa, ke ake a me nā kīʻaha holoʻokoʻa, e kōkua ana e hakakā i ka huehue.

Ma ka ʻaoʻao ʻē aʻe, nā meaʻai e like me ke kokoleka, nā nati, nā huahana waiū, nā kō, nā mea momona a me nā nīoi, e laʻa me ka aila, a no laila, pono e hōʻalo ʻia.

2. ʻO kaʻili maloʻo

ʻO nā meaʻai e kōkua i ka hoʻomaikaʻi ʻana i ka ʻili maloʻo nā mea i loaʻa ka nui o ka wai i loko o ka hui, e like me nā radishes, nā ʻōmato, nā ʻāmelika a me nā melon, ʻoiai ke ʻano maʻalahi kēia ʻano ʻili i ka nalo ʻana o ka wai a lilo i mea maloʻo. Hiki ke hoʻokō ʻia ka hydration e ka wai inu a me nā tī.

Eia kekahi, ʻo nā ʻalemona, nā hazelnut, nā walnuts, nā pua pua pua, nā peanuts a me nā nati Brazil hoʻi nā meaʻai nui no ka ʻili maloʻo, no ka mea waiwai lākou i ka huaora E a me ka omega 6, he mea kōkua ia e hoʻoponopono a mālama i ka ʻili a me ka hoʻoikaika i ka pale o ka ʻili.

3. ʻili Flabby

ʻO kekahi mau laʻana o nā meaʻai i hiki ke kōkua i ka pale ʻana i ka ʻili sagging, a me ka hoʻomohala ʻia ʻana o nā ʻalani ka alani, lemon, kiwi, mandarin a me nā hua ʻalani ʻē aʻe, no ka mea, he vitamona C kā lākou e hāʻawi nei i ka hana o collagen, e kōkua ai i ka paʻa o ka paʻa. o ka ʻili. Eia kekahi, ʻo ke kī ʻōmaʻomaʻo, nā hua, nā pineapa, nā ʻōpala a me nā meaʻai ʻē aʻe i waiwai i nā antioxidant pū kekahi e pale aku ai i ka ʻelemakule mau.

ʻO nā meaʻai e waiwai ana i ka magnesium, selenium a me ka zinc, hāʻawi pū kekahi i ka ʻili paʻa, no ka mea pale lākou i nā hunaola i ka huhū e nā radical manuahi, pale aku i nā mea maloʻo a makemake i ka hoʻohou hou ʻana o nā pūnaewele. ʻO nā laʻana o nā meaʻai me kēia mau minelala he nati, kulina, kāloti, palaoa āpau, nā nī Brazil, ʻiʻo ʻulaʻula, limu a me nā ʻōhi, no ka laʻana.

4. ʻO kaʻili me nā kiko

ʻO kahi mea hui o ka ʻili me nā kīnā a i ʻole me ka ʻano no ke ʻano o nā kīnā he cocoa, ʻoiai he theobromine i loko o kāna ʻano, kahi hana hoʻomalu kiʻi.Hoʻohui, pono ka beta-carotenes, no ka mea ma ka hoʻohui o ka lilo ʻana i antioxidants, pale pū lākou i ka ʻili mai nā kukuna UV. Hiki ke loaʻa nā beta carotenes i nā meaʻai e like me papaya, mango, kāloti, spinach a me broccoli, no ka laʻana.

E nānā i ka wikiō aʻe, i kekahi mau ʻōlelo aʻoaʻo e mālama ai i kahi ʻili maikaʻi a maikaʻi.