Pehea e hiki ai i ka ʻai momona ke hoʻomaikaʻi i ke olakino

Anter

• Nā meaʻai melemele a me ka ʻalani no ka ʻili
• Nā mea ʻai ʻōmaʻomaʻo no ka anemia
• Mea ʻai iwi keʻokeʻo
• Nā meaʻai ʻulaʻula e hoʻomaʻemaʻe
• Nā meaʻai poni no ka puʻuwai
• Nā meaʻai Brown no ka ʻōpū

No ka hoʻomaikaʻi ʻana i kou olakino koi ʻia ʻoe e ʻai i nā meaʻai momona me kēlā me kēia pāʻina, no ka mea he kumu ia no nā wikamina, nā minelala a me nā olonā e hōʻoia i ka hana kūpono o ke kino. Hōʻike nā kala i ka meaʻai i nā meaola like ʻole a lawe mai kēlā me kēia kala i nā pōmaikaʻi e like me ka pale ʻana i ka maʻi maʻi maʻi a me ka maʻi ʻaʻai, a me ka hoʻomaikaʻi ʻana i ka olakino iwi, ʻili a me ka ʻōpū.

No ka loaʻa ʻana o kahi papaʻai momona, ma ka liʻiliʻi o ka hapalua o ka pā i loko o nā meaʻai a me nā huaʻai, a aia nā hua i loko o nā mea ʻono a me nā meaʻai māmā. E ʻike ma lalo o nā pono e lawe ʻia i kēlā me kēia kala i ke kino.

Nā meaʻai melemele a me ka ʻalani no ka ʻili

Loaʻa kēia kala i nā meaʻai melemele a me ka alani ma muli o nā mea i kapa ʻia ʻo carotenoids, he anti-oxidants, a waiwai i nā huaora A, C a me E. ʻO kekahi mau laʻana o kēia mau meaʻai he ʻalani, kāloti, paina, kulina, ʻumeke, papaya, tangerine a ʻuala. Loaʻa nā pono olakino i kēia mau meaʻai e like me:

• Kāohiʻana i nā maʻi maʻi maʻi maʻi;
• Kāohi maʻi ʻaʻai;
• Ka pale ʻana o ka hihiʻo;
• Hana antiallergic;
• Ka mālama ʻana i ka olakino o ka ʻili a me ka lauoho.

Kōkua pū nā meaʻai ʻalani i ka mālama ʻana i ka ʻili, no ka mea hoʻonāukiuki lākou i ka hana o melanin, nā pigment e hāʻawi i ke kala i ka ʻili. E ʻike pehea e hōʻoia ai i ka ʻili ʻana o ka ʻili me ka ʻole o ka pā ʻana o ka lā.

Nā mea ʻai ʻōmaʻomaʻo no ka anemia

Loaʻa kēia kala i nā meaʻai ʻōmaʻomaʻo ma muli o ka chlorophyll, a he anti-oxidant a me nā detoxifying waiwai, me ka waiwai o ka fiber. Nui ka waiwai o kēia mau meaʻai i ka calcium, phosphorus, magnesium, iron, zinc a me nā wikamina A, C, E a me K, a ʻo ko lākou mau ʻelele nui he lettuce, spinach, kale, broccoli, watercress, green pepper, cucumber, coriander, kiwi and avocado. ʻO nā pono olakino o kēia mau meaʻai:

• Kāohi a me ka hakakā ʻana i ka anemia;
• Kāohi ʻana i ka osteoporosis;
• Kāohi maʻi ʻaʻai;
• Hoʻonui i ke kaohi diabetes;
• Hoʻoemi kaomi koko;
• Ka hoʻēmi ʻana o Cholesterol.

I mea e hoʻomaikaʻi ai i ka omo ʻana o ka hao i loko o ka ʻōpū, pono e ʻai pū nā meaʻai momona i ka hao me kahi kumu o ka huaora C, e like me nā meaʻai melemele. E ʻike i nā hana he 3 e hoʻonui ai i nā meaʻai me ka hao.

Mea ʻai iwi keʻokeʻo

Loaʻa i nā meaʻai keʻokeʻo nā polyphenols, calcium, potassium a me ka magnesium, a ʻo ko lākou kala māmā ma muli o kahi mea i kapa ʻia flavin. I loko o kēia pūʻulu ka ʻuala, ʻaka, kālika, mushroom, cauliflower, leek, yam, turnip, soursop, maiʻa a me ka pea. Hāpai kēia mau meaʻai i ke olakino ma o:

• Ka hoʻokumu a me ka mālama ʻana i nā iwi;
• Kāohiʻana i nā maʻi maʻi maʻi maʻi;
• Kāohi maʻi ʻaʻai;
• Ka hana maikaʻi o nā mākala, me ka puʻuwai;
• Ka hoʻoikaika ʻana i ka ʻōnaehana pale.

ʻOiai hoʻomanaʻo iki ʻia nā meaʻai keʻokeʻo ke kamaʻilio e pili ana i nā meaʻai kala, pono mau lākou i kahi papaʻai olakino.

Nā meaʻai ʻulaʻula e hoʻomaʻemaʻe

Nui ka waiwai o nā meaʻai ʻulaʻula i ka lycopene, antioxidant a me ke kuleana no ka ʻulaʻula, a me ka anthocyanin, ka mea e kōkua ai i ka kaohi ʻana i ka maʻi kō. ʻO nā laʻana o nā meaʻai ʻulaʻula nā strawberry, ka pepa, nā tōmato, nā ʻāpala, nā huaʻalaki, nā cherry a me nā melemona. ʻO kāna mau pono olakino:

• Hoʻonui i ke kahe o ke koko;
• Kāohi maʻi ʻaʻai;
• Ka hoʻopau ʻana i nā mea ʻona i ke kino;
• Kāohi ʻana i ka luhi a me ke kaumaha;
• Hoʻopili ka hydration a me ke kaomi koko.

Hoʻonui ka nui o ka lycopene me ka hoʻonui ʻana o ka mahana, ʻo ia ke kumu e waiwai nui ai nā sausa kōmato o kēia antioxidant. E aʻo e pili ana i nā pono ʻē aʻe o nā ʻōmato.

Nā meaʻai poni no ka puʻuwai

Nui nā meaʻai poni i ka hao a me nā huaora B, a me nā antioxidant a me nā puluniu. ʻO nā meaʻai nui o kēia hui ʻo açaí, hua waina, plum, blackberry, ʻuala poni, ʻakaʻaka, ʻulaʻula a me eggplant. ʻO nā pono olakino o kēia mau meaʻai:

• Kaohi Cholesterol;
• Kāohiʻana i nā maʻi maʻi maʻi maʻi;
• Kāohi ʻana i ka wā ʻelemakule.

ʻO Resveratrol, kahi antioxidant i loaʻa i nā ʻanoʻano a me ka ʻili o nā hua waina, aia pū kekahi i ka ʻulaʻula. Loaʻa nā ke olakino olakino o ka waina ke maʻa mau ka lawe a ma nā mea liʻiliʻi, ma kahi o 1 mau aniani i kēlā me kēia lā. E aʻo hou aʻe e pili ana i nā pono olakino o ka waina.

Nā meaʻai Brown no ka ʻōpū

Nui nā meaʻai Brown i ka fiber, nā momona maikaʻi, selenium, zinc a me nā huaora B. I kēia hui he mau pi, peanuts, nut, nut, cinnamon, ʻoka a me nā meaʻai āpau, e like me ka laiki palaunu. I loko o ko mākou kino, loaʻa i kēia mau meaʻai nā:

• Ka hoʻoponopono ʻōpū a me ka pale ʻana i ka paʻa paʻa;
• Ka mālama ʻana i ke kolamu a me ka maʻi kō;
• Kāohiʻana i nā maʻi maʻi maʻi maʻi;
• Kāohi maʻi ʻaʻai;
• Ka hoʻoikaika ʻana i ka ʻōnaehana pale.

ʻO nā meaʻai āpau, waiwai i ka fiber, maikaʻi no ka hoʻoponopono ʻana i ka lawe ʻōpū. E ʻike i nā ʻōlelo aʻoaʻo homemade 3 e mālama i nā ʻōpū paʻa.

Loaʻa i nā meaʻai nā meaola ke keu pono ʻole o ka loaʻa ʻole o nā pesticides a me nā preservatives, e kūpono ana iā lākou no ka ʻai ʻana me nā peels a no nā keiki. Mālama pū kekahi nā mea kanu a me nā hua ʻai i kā lākou meaʻai a he mau koho kūpono no ke ola o kēlā me kēia lā, inā ʻaʻohe mea mālama i kā lākou haku mele ʻana, hiki ke nānā ʻia ma o nā mea i wehewehe ʻia ma ka lepili.

Inā ʻaʻole ʻoe makemake i nā huaʻai a me nā lauʻai, e ʻike i ka wikiō ma lalo nei he aha e hana ai e hoʻāʻo a hoʻomaka e leʻaleʻa i kēia mau meaʻai.