Kou Alakaʻi i ka Hoʻolālā Kūʻai Kūʻē Kūʻē

Anter

• ʻO nā mea hou aʻe e pili ana i ka mumū i ke kino
• Pehea e kaohi ai a me ka palena o ka mumū mau
• ʻO nā meaʻai maikaʻi loa no ka hoʻowahāwahā
• Ka momona momona
• ʻO Omega-6 Polyunsaturated Fatty Acids
• Carbs i hana ʻia
• Ka 'oi aʻe Nā ʻAi Kūpale Kūpale
• Nā Meaʻai Mea Antioxidant-Rich
• Nā momona momona
• ʻO ka Omega-3 Fatty Acids
• Nā Meaʻai Low-Glycemic
• Hoʻolālā Kūʻai Kūʻai Kūʻē Kūpikipiki
• Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka ʻaina kakahiaka
• Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka Lunch
• Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻē Kūwaho no nā Mea ʻai māmā
• Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka ʻaina awakea
• Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻē Kūwaho Kūwaho no Dessert
• Nānā no

ʻOiai nā flack āpau i loaʻa, hiki i ka mumū ke lilo i mea maikaʻi. E noʻonoʻo e pili ana iā ia: Ke kuʻi ʻoe i kou manamana wāwae a i ʻole e hoʻomōhala i kahi maʻi, hoʻonāukiuki kāu ʻōnaehana pale maʻi i kēia mumū e lawe i nā mea ʻino āpau a hoʻomaka i ka hana hoʻōla, ʻo ia ke kumu e pehu ai nā wahi i hoʻopili ʻia, e ʻulaʻula, a ʻeha paha. "Pale maoli ka wela me ka hoʻōla i ke kino ma ke kōkua ʻana iā ia e hoʻi i ke kaulike," wahi a Wintana Kiros, R.D.N., L.D.N., ka mea hoʻokumu o Reset Lifestyle.

Loaʻa nā pilikia inā ʻaʻole hoʻōla ka pane ʻeha i ka ʻeha a i ʻole e pili ana i kahi lōʻihi ma mua o kou pono maoli. Hiki i kēia ʻano mumū mau ke hoʻopōʻino i nā aʻa olakino ʻē aʻe i ka manawa, e like me kahi ʻatikala i paʻi ʻia i loko o ka puke pai Oncotarget. Inā ʻaʻole maʻalahi ia, hiki i ka mumū mau ke alakaʻi i ka maʻi o ka maʻi puʻuwai, atherosclerosis (kūkulu plaque ma nā paia artery), ʻano diabetes he 2, a me ka rheumatoid arthritis, i hōʻike ʻia e ka Oncotarget ʻatikala Hiki i ka hoʻowahāwahā mau loa ke hōʻeha i ka DNA e hiki ai i ka maʻi ʻaʻai, e like me ka National Cancer Institute. I ka ʻoiaʻiʻo, kuhi ka poʻe loea i ka hoʻopili ʻana o ka maʻi mau a me ka mumū me 15 pākēneka o nā maʻi ʻaʻai kanaka.

ʻO ka mea pōmaikaʻi, aia nā ʻanuʻu hiki iā ʻoe ke hana e pale aku ai i ka mumū nui, nona ke kumu, mai ka hoʻohuli ʻana i loko o ka mumū mau, a me nā pilikia ona. ʻO kāu lumi kuke kahi wahi maikaʻi loa e hoʻomaka ai, keu me ke kōkua o kahi hoʻolālā papa anti-inflammatory. Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka mumū a pehea e pale aku ai.

ʻO nā mea hou aʻe e pili ana i ka mumū i ke kino

Hoʻokumu kou kino i ka mumū ma ke ala wikiwiki e hoʻōla i nā mea āpau mai nā ʻoki pepa a i ka maʻi flu. ʻO ka mea nui, hoʻonui ka ʻōnaehana pale i ke kahe o ke koko i kahi i hōʻeha ʻia, hoʻonāukiuki i ka wela o ke kaua, a hoʻouna i nā huna koko keʻokeʻo a me nā mea hoʻohui ʻē aʻe e pale aku i nā bacteria a me nā hunaola i hoʻopōʻino ʻia. Ke hana nei ia i kēlā hana, he mea maikaʻi ka mumū. (He mea pono ke hoʻomaopopo ʻia: pōmaikaʻi pū kekahi ka wā pōkole post-workout.)

Akā i kekahi manawa, hoʻonāukiuki paha ke kaʻina hana hoʻomāinoino me ka ʻole o ka ʻeha, a i ʻole ʻaʻole e pau i ka wā e pono ai. ʻO ka mea hou aku, ʻaʻole ʻike mau ʻia ke kumu o ka hoʻomau ʻana, e like me ka National Cancer Institute. Ma ka laulā, eia nō naʻe, hoʻonā ʻia nā mumū e nā ʻano e like me ka ʻehaʻeha o ke kua mau. nā maʻi autoimmune e like me lupus; nā maʻi hoʻomau e like me ka maʻi maʻi maʻi, nā maʻi maʻi, ka bacteria, nā allergies; a ʻo ka maʻi gum hoʻi. Hoʻopili pū ʻia ka momona me kahi pilikia o ka mumū mau, no ka mea hoʻonui ia i ka helu o nā cytokine (nā mea i hūnā ʻia e nā pūnaewele ʻōnaehana pale) e hoʻonāukiuki i ka mumū. Hoʻoiho ke kūlana i nā pae o adiponectin, kahi hormone i hoʻokuʻu ʻia e nā momona momona i loaʻa nā anti-inflammatory waiwai, e like me kahi noiʻi i paʻi ʻia i ka puke pai. Archives o Lapaʻau Science. (E aʻo hou aʻe e pili ana i ke kumu o ka piʻi ʻana o ka helu maʻi autoimmune.)

Hiki i kahi hōʻoia koko ke hōʻike i nā pae o kou kino i kēia manawa. ʻO kahi koho he hōʻike protein c-reactive protein kiʻekiʻe (hs-CRP). ʻO CRP kahi hui i loko o ke kino e hoʻonui ʻia i ka wā o ka mumū, a hiki i kēia hoʻokolohua ke hāʻawi iā ʻoe i kekahi manaʻo o kāu pilikia maʻi puʻuwai e hiki mai ana, e like me ka noiʻi ʻo Harvard. ʻAʻole pono e nānā ʻia nā kānaka āpau no kēia protein, akā makemake paha ʻoe e nīnau i kāu kauka e pili ana i ka hoʻāʻo ʻana inā loaʻa iā ʻoe ka moʻolelo ʻohana o ka maʻi puʻuwai - keu hoʻi inā he mau mea ʻino hou aʻe e like me ke kolesterol kiʻekiʻe (ʻoi aku ma mua o 200) a i ʻole ke koko kiʻekiʻe. kaomi (ʻoi aku ma mua o 140/90). E noʻonoʻo paha ʻoe i kahi hoʻokolohua CRP inā loaʻa ʻoe i ke kūpaʻa ʻana o ka insulin, ka maʻi ʻaʻai, a i ʻole kahi maʻi autoimmune, i ʻōlelo ʻia e Lisa M. Davis, Ph.D., he kākāʻamaʻai a me ka mea noiʻi ma Baltimore, Maryland.

Pehea e kaohi ai a me ka palena o ka mumū mau

ʻO ka hana ʻana i kekahi mau tweaks i kou nohona hiki ke kōkua i ka mālama ʻana i ka mumū. Nā hoʻololi hou e kōkua ai paha:

• Lilo kaupaona. Ua ʻike ʻia kahi anamanaʻo he 73 o ke aʻo ʻana o nā kānaka "overweight and obese" i ka lilo ʻana o ke kaumaha i hoʻoliʻiliʻi nui o ka nui o nā cytokine inflammatory i ka plasma koko.
• Hele neʻe. Ke hoʻomaʻamaʻa ikaika nei ʻoe a hana paha i ka cardio, ke hana nei ʻoe i nā waimaka liʻiliʻi i loko o kou mau mākala, kahi e hoʻonāukiuki ai e hoʻōla i ka ʻeha a hana i nā olonā ikaika, ʻo Joanne Donoghue, Ph.D., i haʻi mua ʻia Kinohi. Akā hoʻoikaika kino pū kekahi hoʻonāukiuki i ka ʻōlelo o nā cytokine anti-inflammatory ʻelua e kōkua ai e kaohi i ka pane o ke kino i ka hopena ma hope o kou pau ʻana i ka hou. Hoʻohui ʻia, pili ka hoʻomaʻamaʻa pinepine me nā haʻahaʻa haʻahaʻa o nā cytokine inflammatory i loko o ke koko plasma, e like me ka loiloi i paʻi ʻia ma ʻOihana Mīkini.
• E kiʻi i ka hiamoe. ʻO ke koʻikoʻi koʻikoʻi a me ka naʻau e pili pū me ka hoʻokuʻu ʻia o nā cytokine inflammatory, a ʻo ka poʻe me nā papa manawa hiamoe maʻamau e loaʻa ka mumū mau ma mua o ka poʻe hiamoe mau, e like me ka ʻatikala NIH. (Pili: Pehea e hiamoe maikaʻi ai ke hōʻino nei ke koʻikoʻi i kāu Zzz)
• Hoʻoponopono i kāu papaʻai. ʻO ka ʻai mau ʻana i kekahi mau meaʻai hiki ke hoʻowalewale i ka mumū, ʻoiai hiki i nā poʻe ʻē aʻe ke kāohi iā ia, wahi a Kiros. A ma kēlā memo, eia ka mea āu e pono ai (a ʻaʻole pono) e hoʻopili i kāu papaʻai papa anti-inflammatory.

ʻO nā meaʻai maikaʻi loa no ka hoʻowahāwahā

Inā ʻoe e noʻonoʻo e pili ana i ka hoʻāʻo ʻana i kahi papaʻai anti-inflammatorial plan no kahi lā a mau loa paha, e mālama i kēia papa inoa o nā meaʻai hoʻoweliweli e hōʻalo i ka noʻonoʻo. Ma ka laulaha, ʻike ʻia kēia mau meaola i loko o nā meaʻai hoʻoweliweli e like me ka pūʻolo, nā meaʻai i hana ʻia, a me nā huahana holoholona momona.

Ka momona momona

ʻAʻole maopopo kahi ʻae i waena o nā kānaka noiʻi inā pili a pili ʻole paha ka momona momona me ka mumū, akā pono e haʻi ʻia. Hōʻike kekahi mau noiʻi e hoʻomāhuahua i nā hana nā mea momona momona (nā ʻelele e hāpai i ka pane ʻana i ka hoʻāpā) a hoʻoulu i ka manaʻo o nā genes inflammatory, ʻoiai nā hōʻike loiloi ʻē aʻe o ka noiʻi ʻepekema e hōʻike nei i nā hōʻike o kēia manawa e pili ana i nā momona momona momona me ka mumū. (FYI, eia ka ʻokoʻa ma waena o nā momona "maikaʻi" a me nā momona "maikaʻi".)

He aha ʻo ia ʻike ʻia, eia naʻe ka momona momona - loaʻa i nā meaʻai e like me nā iwi ʻiʻo pipi, sausage, kekahi ʻiʻo i hana ʻia, a me ka tī - hiki ke hoʻopilikia i nā pilikia ke hoʻopau ʻia ia i ka ʻoi. Hiki i ka momona momona ke hoʻonui i ka nui o ka cholesterol i loko o kou koko, i hui pū ʻia me nā mea ʻē aʻe e hana i kahi pā i kūkulu ʻia i loko o kāu mau aʻa, e like me ka US National Library of Medicine. Ma muli o ka ʻike o ke kino i kēia pāka he mea ʻole, hoʻokuʻu ʻia nā hunaola hoʻohaʻahaʻa e uhi i ka pā a paia ia mai ke kahe e kahe ana. Akā inā haki ka plake a kāwili pū ʻia me ke koko, hiki ke hana i kahi ʻōpala, i hiki ai i ka puʻuwai puʻuwai a me ka hahau ʻana, e like me ka Harvard Medical School.

ʻO ka mea hou aʻe, ua hōʻike ʻia kahi noi komo 8 mau pule i ka poʻe me ke kiʻekiʻe o ke kōkō e hōʻike ana i ka ʻai haʻahaʻa i ka kolesterol a me ka momona momona (ʻo 5 wale nō ka pākēneka o ka momona momona mai loko mai o ka momona momona) ua hoʻopili ʻia e hoʻemi i ka lī. TL; DR: Ke mālama nei i kāu inu momona momona i haʻahaʻa hiki i ka maikaʻi no kou puʻuwai a me nā pae momona.

ʻO Omega-6 Polyunsaturated Fatty Acids

Pono nā waikawa momona Omega-6 e kōkua i nā pūnaewele e hana kūpono, akā ke hoʻopau ʻia i ka nui loa, hiki i nā waikawa ke loaʻa nā hopena weliweli ma nā hunaola i ka puʻuwai a me nā kīʻaha koko, e like me ka NLM. ʻO ka mea hou aʻe, hiki i kēia mau momona momona ke kāohi i nā hopena anti-inflammatory maikaʻi o omega-3 fatty acid. ʻO ka pilikia: ʻO ke kō, soybean, sunflower, canola, pāma, a me nā ʻaila safflower nā kumu waiwai nui o ka omega-6, e like me kahi noiʻi i ka Ka Nūpepa' ofleloʻEpekema o nāʻikeʻepekema Molecular. Hoʻohana mau ʻia kēia mau mea e kuke ai a loaʻa i nā meaʻai i hoʻoponopono ʻia, no laila hiki iā ʻoe ke hoʻopau i nā omega-6 he nui me ka ʻike ʻole. (Pili: ʻO nā mea āpau āu e ʻike ai e pili ana i nā Omega-6s a me nā Omega-3)

Carbs i hana ʻia

E noʻonoʻo i kou kino me he umu ahi lā, wahi a Kiros. Hana like nā kālika i hana like me ka pepa, a ke hele lākou i kāu umu ahi, puhi lākou i ke kekona. "ʻO nā kaʻa i hana ʻia e hoʻonui i ke kō koko, e hoʻolei i ka insulin i loko o kāu ʻōnaehana no ka mālama ʻana i ke kō, a laila makemake lākou iā ʻoe i nā kalapona hou aʻe no ka pau ʻana o kou ikehu," wahi a Kiros. He pōʻaiapuni mau ia e hiki ke ʻai ʻoe i nā huaʻaleʻale i hana ʻia, hoʻohui ʻo ia. (ICYDK, ʻo ka insulin ka hone e kōkua i ka mālama ʻana i ke kō i kō a hiki ke hoʻohana ʻia e like me ka ikehu.)

Inā ʻike pinepine ʻoe i kahi spike nui i ke kō kō ma hope o ka pāʻina, e hoʻohua nui kou kino i nā moleki radical manuahi (nā mole kūpaʻa ʻole e hiki ke kūkulu ʻia i loko o nā hunaola a hana i ka hōʻino ʻia o DNA, lipids, a me nā protein) a hoʻokuʻu i nā cytokine nui aʻe, e like me ka hoʻopaʻa ʻia i hoʻopaʻa ʻia i loko o ka American Journal of Clinical Nutr. A hiki i kēia ke loaʻa i nā hopena olakino koʻikoʻi. Ua aʻo ʻia kahi kokoke i 1,500 mau wahine i ka poʻe o ka papaʻai ka hapa nui o nā meaʻai me nā papa inoa glycemic kiʻekiʻe, a i ʻole nā ​​meaʻai e hoʻonui koke i ke kiʻekiʻe o ke kō glucose (e noʻonoʻo: ke kō, nā mea inu, ka berena keʻokeʻo, kaʻuala, a me ka laiki keʻokeʻo), ʻaneʻane ʻekolu mau manawa. make paha i kahi maʻi hōʻeha ma mua o nā wahine i hoʻopau i ka hapa nui o nā meaʻai me nā papa inoa glycemic haʻahaʻa. (FTR, loaʻa maoli nā carbs i kahi papaʻai olakino.)

ʻOiai kēia mau mea āpau Mei kumu e ho'ā ai, pono e hoʻomanaʻo ʻaʻole pono ʻoe e pale i nā meaʻai inflammatory. ʻO ka protein, nā momona momona, a me ka fiber e like me nā lāʻau e mālama mau ana i kāu umu ahi, a inā ʻoe e hoʻopili pono i kēlā mau mea momona me nā kālapa i hana ʻia, e kūpaʻa mau ana nā kō kō i kou kō, wahi a Kiros. "Hiki iā ʻoe ke ʻoluʻolu iā lākou me ka ʻole o ka hoʻoulu ʻana a i ʻole ke kui ʻana i kāu kō kō," hoʻohui ʻo ia. Ma hope o nā mea āpau, inā ʻoe e ʻai i ka papa anti-inflammatory me ka noʻonoʻo āpau a ʻaʻohe paha, e paʻakikī ʻoe i ka pili ʻana iā ia, wehewehe ʻo ia.

Ka 'oi aʻe Nā ʻAi Kūpale Kūpale

OK, ʻike ʻoe i nā mea ʻai hoʻoweliweli e hōʻalo ai, akā ʻo nā meaʻai hea ʻoe e hoʻohui i kāu pā? E kuhikuhi i kēia papa inoa meaʻai anti-inflammatory. ʻO kēlā me kēia huaʻai - a me nā meaʻai anti-inflammatory i loaʻa iā lākou i loko - e kōkua i ka pale ʻana i kēlā mau hopena olakino koʻikoʻi o ka mumū mau.

Nā Meaʻai Mea Antioxidant-Rich

ʻO ICYDK, ʻo nā antioxidants kahi hui e kōkua i ke kaua ʻana i nā radical manuahi e hiki ai ke hōʻeha i ka cell, a ʻo ka hopena, ʻo ka mumū, e like me ka Harvard School of Public Health. ʻO nā mea kikoʻī, nā antioxidant e like me nā huaora A, C, a me E a me nā phytonutrients e like me nā carotenoids (i loaʻa i nā mea ʻalani a me nā melemele e like me nā kāloti a me nā ʻuala) a me nā flavonoids (i loaʻa i nā hua ʻulaʻula a me ka poni e like me nā ʻala, nā hua, a me nā hua waina) kōkua nā mea a pau e hoʻopau i ka hoʻololi ʻana, wahi a Kiros. A mahalo, hiki iā ʻoe ke loaʻa iā lākou i ka nui o nā huaʻai a me nā lauʻai, e laʻa me nā lau lau, nā citrus, nā hua, nā pepa bele, a me nā mea hou aʻe. Hoʻopili pū kekahi mau mea ʻala i nā antioxidants hakakā me ka mumū, e like me ke kinamona, curry, dill, oregano, ginger, a me rosemary. Piha piha ʻia nā kī i loko o lākou, e laʻa me nā ʻōmaʻomaʻo, ʻeleʻele, keʻokeʻo, a me nā ʻano oolong, no laila e ʻoluʻolu e hoʻokomo i kahi pia i kāu papaʻai papaʻai anti-inflammatory.

Nā momona momona

ʻAʻole like me nā momona momona, hiki ke alakaʻi i kēlā kūkulu ʻia ʻana o ka pāka a hiki i ke kumu o ka hoʻowahāwahā ʻana, kōkua nā momona monounsaturated i ka LDL kolesterol (ke ʻano "maikaʻi" i hiki ke ʻohiʻohi i nā aʻa) a hoʻoliʻiliʻi paha i ka mumū, e like me ka Micronutrient Research Center o Oregon State. . Pēlā nō, hiki i ka momona polyunsaturated ke kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL cholesterol, ʻo ia ka mea nui mai ka hoʻoliʻiliʻi ʻana o kaʻai kolesterol me ka hoʻoliʻiliʻi o ka mumū i loko o ke kino, no OSU. Hiki iā ʻoe ke loaʻa i kēia mau momona momona maikaʻi loa i ka aila aila a me nā avocados, a me nā walnuts, flaxseeds, a me nā chia seed, nā mea āpau i loko o kēia mau momona momona a me nā omega-3 e hoʻomāmā ai i ka mumū, wahi a Kiros.

ʻO ka Omega-3 Fatty Acids

ʻO ka Omega-3 fatty acid, kahi ʻano o ka momona polyunsaturated, kōkua i ke kūkulu ʻana i nā hunaola o ka lolo, e mālama pono i kou puʻuwai, a loaʻa kahi hopena anti-inflammatory, wahi a Kiros. A ke hōʻike nei ka noiʻi ʻana ua pili ka nui o nā mea momona omega-3 me ka emi ʻana o nā biomarkers o ka mumū, e like me ka noiʻi mai Oregon State University (OSU). E hōʻoia i ka loaʻa ʻana iā ʻoe o ka omega-3 i kāu papaʻai, nosh ma nā ʻano chia, walnuts, ʻōsters, a me ka herring, e like me ka NIH. ʻO nā kumu punahele punahele a Kiros ʻo ka omega-3 no kahi papa ʻaina anti-inflammatories: nā hua flax a me ka hemp, sardines, salmon, a me ka mackerel.

Nā Meaʻai Low-Glycemic

E hoʻomanaʻo, ʻo ke kiʻekiʻe o ke kō i ke kiʻekiʻe o ke kō e hiki ai ke hoʻonā i nā radical a me nā cytokine inflammatory i hana ʻia e kou kino i ka pane. ʻO ia ke kumu e hoʻoulu ai i nā papaʻai glycemic kiʻekiʻe (ka ʻai ʻana i nā kumu e kikowaena i nā meaʻai i hiki ke hāpai i ke kō i ke kō) e hoʻāla i ka mumū, e like me ka noiʻi ʻana mai OSU. ʻOiaʻiʻo, hiki i ka paʻakikī ke hoʻomaopopo i nā meaʻai e kī ʻole i kāu kō kō me ka ʻole o ka hahau ʻana iā Google. ʻO ke ala maʻalahi loa e haʻi inā loaʻa i kahi meaʻai kahi kiʻekiʻe a haʻahaʻa paha o ka glycemic load: ʻo ka ʻikepili fiber. "ʻOi aku ka nui o ka ʻai o nā fiber lowly glycemicʻai, no laila makemake wau i ka poʻe e noʻonoʻo i nā meaʻai i ʻoi aku ka nui o ka fiber, e like me nā mea kanu kolio e like me broccoli, cauliflower, Brussels sprouts," wahi a Kiros.

Hoʻolālā Kūʻai Kūʻai Kūʻē Kūpikipiki

Pehea ʻoe e hoʻohui ai i nā meaʻai anti-inflammatory ma kāu pā? E nānā i kēia mau ʻōkuhi anti-inflammatory no ka ʻaina kakahiaka, ʻaina awakea, ʻaina awakea, a me nā pāʻina liʻiliʻi āpau ma waena. Hoʻomaopopo, ʻaʻole pono e ʻike ʻia kēia papaʻai papa anti-inflammatory ma ke ʻano he papa kuhikuhi e ukali ai i kahi T i kēlā me kēia pule, akā he laʻana o ke ʻano o ka hoʻolālā papa anti-inflammative i kēlā me kēia lā.

Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka ʻaina kakahiaka

• 1 kīʻaha oatmeal me ka waiū skim: Loaʻa i ka Oatmeal nā flavonoids a ʻaʻohe ona momona momona.
• 2 punetēpō o nā hua waina a me 1/2 kīʻaha o nā blueberry: ʻO nā hua puaʻa ʻelua a me nā blueberry kahi waiwai waiwai o nā antioxidant.
• 1 punetēpō o nā walnuts: He kiʻekiʻe nā wōnati i nā waikawa momona omega-3.
• 1 kīʻaha kī ʻōmaʻomaʻo: Waiwai ka ti ʻōmaʻomaʻo i nā polyphenols antioxidant akā ʻaʻole pili ʻia i ka hoʻonui ʻana o ka mumū e like me kāu e ʻike ai me ka inu kīʻaha kope kaulike-a-kaumaha.
• 1/4 o kahi avocado ma ka toast palaoa āpau: Hoʻohanohano ʻo Avocado i nā momona monounsaturated anti-inflammatory a me omega-3.
• ʻO kahi mea hoʻonani berry maloʻo me 2 punetēpō o nā hua chia: Hāʻawi nā hua i nā antioxidant, ʻoiai nā hua chia e hāʻawi i nā omega-3s a me nā momona momona.

Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka Lunch

• 3 mau auneke o ka turuki: Hāʻawi ʻo Turkey i ka protein a loaʻa wale ka 3g o ka momona momona (ʻo 6.75 wale nō pākēneka o ka USDA i koi ʻia i kēlā me kēia lā no ka nui o ka momona i lawe ʻia).
• 100-pākēneka palaoa palaoa āpau, lettuce lau ʻulaʻula, ʻōmato e hana i kahi sanwiti: ʻO ka ʻōmato, letus, a me ka berena palaoa piha nā antioxidants lycopene, anthocyanins, a me nā lignans.
• 1 teaspoon mayonnaise: Lawe ka mayo i kahi ʻono i makemake nui ʻia i kēia sandwich, a maikaʻi ka hapa liʻiliʻi o nā omega-6 i ka aila soybean a Mayo inā ʻaʻole ʻoe e ʻai i nā kumu waiwai kiʻekiʻe ma nā wahi ʻē aʻe i kāu papaʻai.
• 6 auneke o 100% wai hua: Hāʻawi ka wai huaʻai i nā antioxidant.

Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻē Kūwaho no nā Mea ʻai māmā

• 2 punetēpē i kāwili ʻia i nā nati: Nui nā hua i ka momona monounsaturated.
• 3/4 kīʻaha hua waina: Loaʻa i nā hua waina nā anthocyanins, kahi ʻano antioxidant.
• 1 kīʻaha o ka Greek yogurt: Hāʻawi ka Greek yogurt i kahi kumu o nā probiotics, hiki ke hoʻihoʻi i ke koena o ka bacteria i loko o kou ʻōpū. (Ke pau ka wack, hoʻouna ka bacteria i nā hōʻailona i kāu ʻōnaehana pale e hana ai i ka mumū.)
• 1/3 kīʻaha o nā hua hou: Hāʻawi nā hua i nā antioxidant a me nā fiber i kēia meaʻai anti-inflammatory.

Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūʻai Kūhewa no ka ʻaina awakea

• ʻEkolu auneke o ka samona hihiu i kāpīpī ʻia me ka oregano: ʻO Salmon kahi kumu kiʻekiʻe o ka omega-3, a ʻo ka oregano he mau antioxidants. (Maikaʻi nō hoʻi ʻo Salmon i ka hoʻomākaukau ʻana. Eia ʻelima mau ala e kuke ai i ka salmon ma lalo o 15 mau minuke.)
• 1/2 kīʻaha laiki brown: He kiʻekiʻe ka laiki palaka i ka lignans.
• ʻO nā ihe asparagus i uahi ʻia me ka ʻaila ʻoliva: Loaʻa i ka Asparagus nā antioxidants like ʻole, a hāʻawi ka aila ʻoliva i ka momona monounsaturated.
• ʻO ka salakeke i hana ʻia me 1 1/2 kīʻaha lau spinach, ʻoki ʻia nā pepa ʻulaʻula, aniani ʻulaʻula, 2 punetēpē ʻo nā ʻāpana avocado: ʻO nā pepa ʻulaʻula, ʻaka, a me ka spinach i loaʻa i nā antioxidant (ʻo ka hope kekahi i loko o kahi liʻiliʻi o omega-3), a hāʻawi ka avocado i ka momona monounsaturated.
• ʻO ka lole i hana ʻia me 1/2 punetēpē ʻaila ʻoliva a me 1 teaspoon vīnega: ʻO ka aila ʻoliva kahi kumu o ka momona anti-inflammatory monounsaturated momona.
• 6 auneke waina ʻulaʻula: He polyphenols ka waina.
• ʻO kahi burger tuna homemade, i kāwili ʻia me nā pepa bele a me nā scallions: Aia ka tuna i nā ʻakika momona omega-3 anti-inflammatory, aʻo nā pepa i hoʻohui ʻia e hāʻawi i ka hoʻoikaika o nā antioxidants.
• ʻO kahi ʻaoʻao o nā mea kanu ʻaʻole starchy, e like me ka broccoli, cauliflower, kale, squash, a i ʻole nā ​​halo: ʻO kēia mau mea kanu non-starchy nā meaʻai low-GI, kōkua i ka paʻa o ke kō kō.

Nā Hoʻolālā Hoʻolālā Kūʻai Kūʻai Kūʻai Kūʻai Kūʻē Kūwaho Kūwaho no Dessert

• 1 kīʻaha o nā peach hou i kālai ʻia, kāpīpī ʻia me ka kinamona: Loaʻa i nā peaches nā carotenoids a me nā flavonoids, ʻoiai ʻo ka kinamona e hoʻopili i nā polyphenols.
• ʻO ka pudding chia seed i ka pō, i hana ʻia me 1/4 kīʻaha o nā hua chia, 1 kīʻaha wai. (e like me ka waiū a me ka wai wai mea kanu): Ke kaena nei nā hua chia i ka 11g o ka fiber no ʻelua mau puna nui a ʻo ia ka waiwai kanu momona o nā omega-3 fatty acid.
• ʻO nā hua hou e kau ai ma luna o ka pudding: Hāʻawi ka hua i hoʻohui ʻia i ka pudding hua chia i kumu o nā antioxidants.

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