10 mau meaʻai i ʻoi aku ka maikaʻi ma mua o ka kuke

Anter

• 1. Koko
• 2. Nā huaʻai hou
• 3. Kālika
• 4. niu
• 5. Nā hua maloʻo
• 6. ʻO nā hua, nā pī a me nā pahu
• 7. Ka pepa ʻulaʻula
• 8. Onion
• 9. Broccoli
• 10. Beet

Lilo kekahi mau meaʻai i ka hapa o kā lākou momona a me ke kōkua i ke kino ke kuke a hoʻohui ʻia paha i nā huahana ʻoihana, ʻoiai he nui nā huaora a me nā minelala i nalowale i ka wā kuke ʻana a i ʻole ma muli o ka nui o ke kō, ka palaoa keʻokeʻo a me nā mea mālama kemika i hoʻohui ʻia e ka ʻoihana i nā huahana i hana ʻia.

No laila eia kahi papa inoa o 10 mau meaʻai e lawe mai i nā keu olakino keu ke ʻai maoli ʻia.

1. Koko

ʻO nā pono olakino o ke kokoleka ma muli o ka koko, ka mea waiwai i nā antioxidants a loaʻa iā ia nā waiwai e like me ka hōʻemi ʻana i ke kahe o ke koko a me ka hana ʻana i ka serotonin, ka hōmona e hāʻawi iā ʻoe i kahi ʻano olakino

Eia nō naʻe, e hana i ka kokoleka hoʻohana ka ʻoihana i ka nui o ke kō, ka ʻaila, ka palaoa a me nā mea hana ʻē aʻe i pau ka huahana hope loa i nā pono o ka koko. No laila, ʻo ka mea maikaʻi e hoʻopau i nā kokoleka me 70% kakao, a hoʻohana i ka pauka koko e hana ai i nā meaʻai a hoʻohui i ka waiū kakahiaka, no ka laʻana.

2. Nā huaʻai hou

ʻOiai he mea pono, waiwai ka wai hanaʻenehana i nā preservatives, dyes a me nā mea hoʻonaninani ʻino, i hiki ke hoʻopilikia i nā pilikia e like me nā maʻi āpau a hoʻonui i ka glucose koko, a me ka lawe ʻole ʻana i nā mea momona kūpono o nā hua hou.

No laila, pono i kekahi e kūʻai i nā hua a hana i ka wai maoli ma ka home, no ka mea ʻo ia ala e momona ka meaʻai i nā meaola hou e hoʻomaʻemaʻe i ke kino, hoʻomaikaʻi i ka metabolism a lawe i ke ʻano i ke kino.

3. Kālika

Nui ka Garlic i ka allicin, kahi mea kōkua e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō, e hoʻoliʻiliʻi i ke kahe o ke koko a pale i ka thrombosis a me nā maʻi puʻuwai. Eia nō naʻe, loaʻa i nā kālika maka i nā nui o nā allicin, ʻoiai ua nalo kahi ʻāpana i ka wā kuke.

No laila, e pale ai i kou puʻuwai a loaʻa i nā keu pono aʻe a ke kālika e lawe mai ai, pono ʻoe e ʻai maka a inu paha i hoʻokahi aniani o ka wai kālika i kēlā me kēia lā i ke kakahiaka a ma mua o ka hiamoe. E ʻike pehea e hana ai i kēia home home no ka puʻuwai ma aneʻi.

4. niu

ʻO ka ʻai ʻana i nā kuki, nā kīʻaha palaʻai, nā berena a me nā huahana ʻē aʻe me ka niu ʻaʻole ia e lawe mai i nā keu pono o kēia hua, no ka mea waiwai lākou i nā kō a me ka palaoa keʻokeʻo, kahi e hoʻonui ai i ka glucose koko a makemake i ka loaʻa kālā.

No laila, pono e makemake ʻia ka niu hou, no ka mea, he fibers ka mea e hoʻomaikaʻi ai i ka hana o ka ʻōpū, a momona kona wai i ka potassium, sodium, phosphorus a me chlorine, nā minelala nui e mālama i ka hydration o ke kino, keu hoʻi ma hope o ka hoʻoikaika kino. E ʻike pū i ka hana ʻana i ka aila niu ma ka home.

5. Nā hua maloʻo

I ke kaʻina hana make wai, nalowale nā ​​hua i ka hapa o nā wikamina a lākou i loko o kā lākou wai a hoʻomaka i ka pālua a pākolu ʻana paha o ke kō mai ka wā ma mua, kahi e hoʻonui ai i nā calories o ka meaʻai a me ke kō glucose ma hope o ka ʻai ʻana.

No laila, pono i kekahi e ʻai i nā huaʻai hou, ka mea e māʻona ai, ʻoi aku ka liʻiliʻi o nā calorie a lawe mai i nā meaola āpau e mālama ai i ka hana kūpono o ke kino.

6. ʻO nā hua, nā pī a me nā pahu

ʻO nā huaʻaila e like me nā nati, nā umauma a me nā peanuts waiwai i ka omega-3, nā momona maikaʻi e kōkua ai i ka mālama ʻana i ke olakino puʻuwai, a me nā meaola e like me ka hao a me ka magnesium, e pale ai i nā pilikia anemia a me nā mākala.

No laila, pono e hōʻalo i ka ʻai ʻana o kēia mau huaʻenehana hana me ka paʻakai i hoʻohui ʻia, no ka mea ʻo ka nui o ka paʻakai ka hoʻonui i ke kahe o ke koko a kumu i ka paʻa ʻana o ka wai, e hoʻemi ana i nā pono o nā hua maka. E ʻike pehea e pale ai ka nū Brazil i ka puʻuwai.

7. Ka pepa ʻulaʻula

Nui nā mea ʻulaʻula i ka wikamina C, wikamina E, wikamina B6 a me ka magnesium, nā meaola e hana ma ke ʻano he antioxidants a pale i nā pilikia e like me ka anemia.

Eia naʻe, ke kuke ʻia, palai ʻia a hoʻomoʻa ʻia no ka manawa lōʻihi, nalowale ka pepa ʻulaʻula i kāna huaora C a me kona mana antioxidant. No laila, pono e hoʻopau maka ʻia a hoʻohana ʻia paha i nā fries wikiwiki, me ka ʻole o ke kiʻekiʻe o ka mahana o ka meaʻai.

8. Onion

E like me kālika, waiwai nā ʻakaʻaka i ka allicin, kahi mea kōkua i pale i nā pilikia o ka maʻi puʻuwai, maʻi ʻaʻai a me ke koko kiʻekiʻe. Eia nō naʻe, nalowale nā ​​ʻakaʻaka i kuke ʻia i kekahi o kēia nutrient, no laila ʻo ka ʻai ʻana i nā aniani maka i ʻoi aku ka maikaʻi o ke olakino.

9. Broccoli

ʻO Broccoli kahi mea kanu waiwai i loko o ka wikamina C, calcium, phosphorus, potassium a me protein, a ʻo ka mea i loko o ka sulforaphane, ka mea e pale ai i ka maʻi ʻaʻai, hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko, hoʻomaikaʻi i ka ʻōnaehana pale a pale ka puʻuwai.

Eia nō naʻe, ʻoi aku ka maikaʻi o ke komo o kēia mea pale i loko o ka ʻōpū a hoʻohana ʻia i ke kino ke ʻai maka ʻia ka broccoli, no laila pono e hōʻalo kekahi i ka kuke ʻana i kēia mea kanu no ka manawa lōʻihi, makemake e ʻai maka a hoʻomoʻa koke ʻia no 5 a 10 mau minuke. .

10. Beet

Nui ka waiwai o ka beets i ka puluniu, ka wikamina C, ka potassium, ka magnesium a me ka folate, nā meaola e kōkua ai i ka hoʻoikaika ʻana i ka ʻōnaehana pale, hakakā i ka hoʻohaʻahaʻa a hoʻemi i ke kaomi koko.

Eia naʻe, ke kuke ʻia, nalowale ka beet i kahi ʻāpana o ia mea momona, no laila ʻoi aku ka maikaʻi o ka ʻai maka ʻana, kuʻi ʻia i nā salakeke a i hoʻohui ʻia i nā wai maoli. E ʻike i nā meaʻai no ka wai momona i hana ʻia me nā beets.

E ʻike pehea e hana ʻia ai ka papaʻai maka, kahi e ʻae ʻia ai nā meaʻai maka ma ka papa kuhikuhi.