10 mau meaʻai maikaʻi no ka puʻuwai

Anter

• 1. Aila Oliva Puʻupaʻa keu
• 2. Wainā ʻulaʻula
• 3. Kālika
• 4. Pālaʻi
• 5. Nā huaʻulaʻula
• 6. ʻatslika
• 7. ʻO Tomato
• 8. Sardine, tuna a me salemona
• 9. Kokoleka pouli
• 10. ʻApocado

ʻO nā meaʻai maikaʻi no ka puʻuwai a hoʻoliʻiliʻi i ka makaʻu o nā maʻi cardiovascular e like me ke kiʻekiʻe o ke koko, hahau a hōʻeha puʻuwai paha ka mea waiwai i nā mea antioxidant, nā fibers a me nā momona monounsaturated a polyunsaturated paha, e like me ka aila ʻoliva, kālika, ʻoka, ʻōmato a me nā sardine. , ʻo kahi laʻana.

Ma waho aʻe o ka mālama ʻana i ka papaʻai, he mea nui nō hoʻi e hoʻomaʻamaʻa i ka hana kino ma ka liʻiliʻi he 3 mau manawa i ka pule, no ka mea lawe mai ia i nā pono e like me ka hoʻoulu ʻana i ke kahe o ke koko, hoʻomaikaʻi i ke ʻano o ka maʻi puʻuwai a hoʻonāukiuki i ke ʻano o nā kīʻaha koko hou, kahi e hōʻemi ai i nā manawa. o nā sequelae koʻikoʻi. i nā hihia o ka hōʻeha puʻuwai a i ʻole ka hahau.

1. Aila Oliva Puʻupaʻa keu

Momona ka aila ʻoliva wahine puʻupaʻa me nā momona momona a me nā antioxidant e hoʻonui i ka maikaʻi o ke kōkōkō a hoʻēmi i ka maikaʻi o ke kolikolo, hoʻomaikaʻi i ke kahe o ke koko a kōkua i ka pale ʻana i ka atherosclerosis E hoʻokomo iā ia i ka papaʻai, hiki iā ʻoe ke hoʻohui i 1 punetune o ka ʻaila ʻoliva ma luna o ka meaʻai no ka ʻaina awakea a me ka ʻaina awakea, a hoʻohana iā ia i ke kau salakeke a i ʻole nā ​​hua hua, no ka laʻana. E ʻike pehea e koho ai i ka aila ʻoliva maikaʻi loa mai ka supermarket.

2. Wainā ʻulaʻula

Loaʻa ka waina ʻulaʻula i ka resveratrol, kahi polyphenol antioxidant e kōkua i ka hōʻemi ʻana i nā pilikia e like me ka maʻi puʻuwai, hoʻomaikaʻi i nā pae kolesterol a hoʻēmi i ka mumū. Aia ʻo Resveratrol i loko o nā ʻanoʻano a me nā ʻili o nā hua waina poni, a aia pū kekahi me ka wai hua waina holoʻokoʻa.

ʻO ka mea kūpono ka hoʻopau ʻana i 1 kīʻaha o ka waina ʻulaʻula i kēlā me kēia lā, me kahi o 150 a 200 ml no nā wahine, a hiki i ka 300 ml no nā kāne.

3. Kālika

Ua hoʻohana ʻia ʻo Garlic no nā kenekulia he mau meaʻai ma ke ʻano he curative meaʻai, a ʻo kāna keu pono nui ka mālama ʻana i ke olakino o nā kīʻaha koko i ka wā ʻelemakule, e kōkua ai i ka mālama ʻana i ka maʻi kō a me ka cholesterol, e hōʻemi i ke kaomi koko, e pale aku ai i ka maʻi ʻaʻai prostate a e hana ma ke ʻano he antifungal. E ʻike i nā ala e hoʻohana ai i ka kālika e pale ai i kou puʻuwai.

4. Pālaʻi

ʻO Flaxseed kahi hua i waiwai i ka fiber a me ka omega-3, kahi ʻano momona polyunsaturated e kōkua ai i ka hōʻemi ʻana i ka kolesterol, hoʻomaikaʻi i ke kahe o ke koko a hoʻoliʻiliʻi i ka mumū. I mea e loaʻa ai i kona momona, pono e hoʻopau ʻia ka flaxseed i ke ʻano o ka palaoa, no ka mea ʻaʻole hiki i ka ʻōpū ke ʻōpala i ka hua holoʻokoʻa. Hiki iā ʻoe ke koho i ka hoʻohana ʻana i nā mea hoʻopihapiha i nā capsule me ka aila flaxseed.

Ke pau ka hua a pau, noho paʻa kāna mau olonā, kōkua i ka hakakā ʻana i ka paʻa paʻa. Hiki ke hoʻohui ʻia i ka palaoa Flaxseed ma luna o ka hua no ka ʻaina kakahiaka a i ʻole nā ​​meaʻai māmā, waiho ʻia i loko o nā yogurts, salakeke a me nā wikamina. E ʻike hou aʻe e pili ana i ka aila flaxseed.

5. Nā huaʻulaʻula

ʻO nā huaʻulaʻula e like me ka strawberry, acerola, guava, blackberry, jabuticaba, watermelon, plum, raspberry a me goji berry waiwai i nā antioxidant e kōkua ai i ka pale ʻana i ka atherosclerosis, kahi maʻi e hoʻopili ana i nā kīʻaha koko i ka manawa a hiki i nā pilikia e like me ka puʻuwai puʻuwai a me ka Stroke.

Eia hou, waiwai pū kēia mau huaʻai i ka wikamina C, lycopene, B wikamina a me ka fiber, nā meaola e kōkua ai i ka pale ʻana i nā pilikia e like me ka maʻi ʻaʻai a me ka ʻelemakule mau. E ʻike i nā pono āpau o kēia mau huaʻai.

6. ʻatslika

ʻO ka oats kahi palaoa i waiwai i ka fiber, i mea e kōkua ai i ke kaohi ʻana i ke kōpaʻa, ke koko a me ke kō glucose, ʻo ia ke kō kō. Hoʻoulu kēia mau fibre i ka hana o ka ʻōpū a me ka mālama ʻana i kahi flora olakino, kahi mea nui e pale aku ai i nā maʻi e like me ka maʻi ʻaʻai a hoʻomaikaʻi i ke kahe o ke koko.

No ka loaʻa ʻana o kona pono, pono ʻoe e ʻai i ka 1 i ka 2 punetēpō o ka oats i ka lā, i hiki ke hoʻokomo ʻia i loko o nā wikamina, nā salakeke huaʻai, nā porridges a i ʻole nā ​​meaʻai no nā pōpō a me nā kuki.

7. ʻO Tomato

Nui ka waiwai o Tomato i ka lycopene, kekahi o nā antioxidant mana loa e hana i loko o ke kino e hoʻomaikaʻi i ka holo a pale i nā pilikia koʻikoʻi, e like me ka maʻi ʻaʻai a me atherosclerosis. Loaʻa ka Lycopene i ka wā e wela ai ke kōmato, e like me ka mea me nā mea kōmato, no ka laʻana.

Maʻalahi loa ka hoʻohana ʻana i nā ʻōmato i ka meaʻai, no ka mea, komo i loko o nā ʻano salakeke, nā ʻōpala, nā wai a me nā mea ʻono, hui pū me nā ʻano kīʻaha like ʻole.

8. Sardine, tuna a me salemona

ʻO Sardine, tuna a me salmon nā laʻana o ka iʻa momona i ka omega-3, kahi mea momona i loaʻa i ka momona o nā iʻa wai paʻakai. ʻO ka Omega-3 kahi momona maikaʻi e kōkua i ka hoʻoponopono ʻana i nā pae kolesterol, hoʻomaikaʻi i ka maikaʻi o ke kōkōlika a kōkua i ka pale ʻana i ka atherosclerosis.

Hoʻohui ʻia, hoʻemi ia hoʻi i ka mumū o ke kino ma ke ʻano holoʻokoʻa, a pono e hoʻokomo ʻia kēia mau iʻa i ka papaʻai ma ka liʻiliʻi he 3 mau manawa i ka pule. E ʻike i nā meaʻai ʻē aʻe i waiwai i ka omega-3.

9. Kokoleka pouli

ʻO ka kokoleka pouli, mai ka 70% koko, lawe mai i nā pono olakino ma o ka loaʻa ʻana o ka nui o ka koko, i hoʻohui i nā momona maikaʻi a me nā antioxidant i ka kokoleka. Hana kēia mau meaola i ke kino e ka hoʻomaikaʻi ʻana i ke kaomi koko, ka pale ʻana i ka hoʻokumu ʻia ʻana o nā plaque atheromatous e kāpili i nā kīʻaha koko a me ka hoʻomaikaʻi ʻana i nā pae kō kō.

No ka loaʻa ʻana o kēia mau pōmaikaʻi, pono ʻoe e ʻai ma kahi o 3 mau ʻāpana o ke kokoleka ʻeleʻele i kēlā me kēia lā, i like ia me 30 g.

10. ʻApocado

Loaʻa ka Avocado i ka momona monounsaturated, ka mea hiki ke hāpai i ka maikaʻi o ke kōkōkō a hoʻemi i nā kiʻekiʻe o ka maikaʻi ʻole o ke kōkōkō i loko o ke koko. Eia kekahi, waiwai pū ka avocado i nā carotenoids, potassium a me folic acid, nā meaola e hoʻomaikaʻi ai i ke kahe o ke koko.

Hiki ke hoʻohana ʻia ka avocado i loko o nā huaora, nā saladi a i ʻole ʻai ʻia ma ke ʻano o guacamole, kahi mea ʻono paʻakai ono me kēia hua. E ʻike pehea e hana ai ma aneʻi.

Ma waho aʻe o ka ʻai ʻana i kēia mau meaʻai i ka papaʻai, he mea nui nō hoʻi e hōʻalo i ka ʻai ʻana o nā meaʻai i piha i ke kō, ka palaoa keʻokeʻo a me nā momona maikaʻi ʻole, e like me ka sausage, sausage, ham, cake, nā mea ʻono a me nā meaʻai māmā. I mea e kōkua ai, e ʻike i nā kūkaʻi olakino he 10 e pale ai i ka naʻau.