27 Mea ʻai i hiki ke hāʻawi iā ʻoe i ka ikehu hou aku

Anter

• 1. Maiʻa
• 2. Iʻa momona
• 3. Laiki palaunu
• 4. ʻUala kahiki
• 5. Kope
• 6. Huamoa
• 7. Mele
• 8. Wai
• Hoʻoponopono ʻAi: Luhi
• 9. Kokoleka pouli
• 10. ʻO Yerba maté
• 11. Nā hua Goji
• 12. Quinoa
• 13. Oatmeal
• 14. Yogurt
• 15. Hummus
• 16. Edamame
• 17. Lāki
• 18. ʻApekikana
• 19. ʻalani
• 20. ʻO Strawberry
• 21. Nā hua
• 22. Nā pīni
• 23. Koma ʻōmaʻomaʻo
• 24. Nut
• 25. Popopona
• 26. Nā lau lau ʻōmaʻomaʻo Leafy
• 27. Nā Beets
• Ke laina lalo

Manaʻo nui ka poʻe i ka luhi a i ʻole rundown i kekahi manawa i ka lā. Hiki i ka nele o ka ikehu ke hoʻopili i kāu mau hana i kēlā me kēia lā a hōʻemi iā ʻoe i ka hana.

ʻAʻole paha he mea kānalua, ke ʻano a me ka nui o nā meaʻai āu e ʻai ai e pāʻani i nā kuleana nui i ka hoʻoholo ʻana i kāu pae ikehu i ka lā.

ʻOiai hāʻawi nā meaʻai āpau iā ʻoe i ka ikehu, aia kekahi mau meaʻai i nā meaʻai e hiki ke kōkua i ka hoʻonui ʻana i kāu pae ikehu a mālama i kou makaʻala a kia nui i ka lā.

Eia kahi papa inoa o 27 mau meaʻai i hōʻoia ʻia e kōkua e paipai i nā pae ikehu.

1. Maiʻa

ʻO ka maiʻa paha kekahi o nā meaʻai maikaʻi loa no ka ikehu. ʻO lākou kahi kumu maikaʻi loa o nā carbs paʻakikī, potassium, a me ka wikamina B6, nā mea āpau e hiki ke kōkua i ka hoʻonui i kāu pae ikehu ().

2. Iʻa momona

ʻO nā iʻa momona e like me ka salemona a me ke tuna kahi waiwai maikaʻi o ka protein, fatty acid, a me nā huaora B, e hoʻolilo iā lākou i nā meaʻai nui e hoʻopili i kāu papaʻai.

Hāʻawi kahi lawelawe o ka salemona a i ʻole ke tuna iā ʻoe i ka nui o nā omega-3 fatty acid a me ka huaʻai B12 () i kēlā me kēia lā.

Hōʻike ʻia nā Omega-3 fatty acid e hōʻemi i ka mumū, kahi kumu maʻamau o ka luhi ().

I ka ʻoiaʻiʻo, ua hoʻoholo kekahi mau noiʻi i ka lawe ʻana i nā mea hoʻohui omega-3 i hiki ke hoʻēmi i ka luhi, keu hoʻi i nā maʻi maʻi ʻaʻai a me nā mea e ola nei mai ka maʻi ʻaʻai ().

Eia kekahi, hana ka wikamina B12 me ka waikawa folic e hana i nā hunaola ʻulaʻula a kōkua i ka hao e ʻoi aku ka maikaʻi i kou kino. Hiki i nā pae optima o nā hunaola ʻulaʻula a me ka hao ke hōʻemi i ka luhi a hoʻonui i ka ikehu ().

3. Laiki palaunu

ʻO ka laiki Brown kahi meaʻai momona loa. Hoʻohālikelike ʻia me ka laiki keʻokeʻo, ʻoi aku ka liʻiliʻi o ka hana ʻana a mālama i ka waiwai o ka nutritional i ke ʻano o nā fiber, nā vitamina, a me nā minelala.

Hoʻokahi hapalua kīʻaha (50 gram) o ka laiki ʻeleʻele i loaʻa he 2 mau huna o ka puluniu a hāʻawi i kahi ʻāpana nui o kāu noi o kēlā me kēia lā (RDI) o ka manganese, kahi mineral e kōkua i nā ʻenemoni e wāwahi i nā carbs a me nā proteins e hana i ka ikehu.

Hoʻohui ʻia, mahalo i kāna ʻike puluniu, he helu glycemic haʻahaʻa ka laiki brown. No laila, hiki iā ia ke kōkua i ke kaohi ʻana i nā pae kō kō a hoʻoholomua i nā pae ikehu paʻa i ka lā holoʻokoʻa.

4. ʻUala kahiki

Ma waho o ka mea ʻono, ʻo ka ʻuala kahi kumu momona o ka ikehu no ka poʻe e ʻimi nei i kahi hoʻonui keu.

Hiki i kahi kīʻaha 1-ʻāpana (100-gram) o ka ʻuala ke ʻūlū a i ka 25 gram o nā carbs paʻakikī, 3.1 gram o ka fiber, 25% o ka RDI no ka manganese, a me ka nui he 564% o ka RDI no ka huaʻai A (8) .

Mahalo i ka pulupulu ʻuala a me ka ʻili paʻalulu paʻakikī, hoʻoiho mālie kou kino iā lākou, kahi e hāʻawi ai iā ʻoe i kahi lako mau o ka ikehu ().

5. Kope

ʻO ka kope paha ka meaʻai mua āu e manaʻo ai e hoʻopau ke nānā ʻoe i kahi hoʻoikaika ikaika.

He momona ia i ka caffeine, hiki ke hala koke i kou kahe o ke koko i loko o kou lolo a kāohi i ka hana o adenosine, kahi neurotransmitter e kinai i ka ʻōnaehana waena ().

ʻO ka hopena, hoʻonui ʻia ka hana ʻana o epinephrine - he hōmona e hoʻoulu ai i ke kino a me ka lolo.

ʻOiai hāʻawi wale ke kofe i ʻelua mau calorie i kēlā me kēia kīʻaha, hiki i nā hopena stimulate ke hoʻolohe iā ʻoe a kia nui.

ʻAʻole ia e koi ʻia e ʻai ma mua o 400 mg o ka caffeine, a i ʻole ma kahi o 4 kīʻaha kope, i kēlā me kēia lā.

6. Huamoa

ʻO nā hua manu ʻaʻole wale kahi mea hōʻoluʻolu nui i ka meaʻai akā piha pū ka ikehu i hiki ke kōkua i ka wahie i kou lā.

Hoʻopiha lākou me ka protein, hiki ke hāʻawi iā ʻoe i kahi kumu paʻa o ka ikehu.

Hoʻohui ʻia, ʻo ka leucine ka nui o ka amino acid i loko o nā hua, a ʻike ʻia e hoʻoulu i ka hana ikehu ma nā ʻano (11).

Hiki i ka Leucine ke kōkua i nā hunaola e lawe i ke kō i ke kō, hoʻonāukiuki i ka hana o ka ikehu i nā hunaola, a hoʻonui i ka haki o ka momona e hana i ka ikehu ().

Eia kekahi, waiwai nā hua i nā huaora B. Kōkua kēia mau wikamina i nā ʻelima hana i kā lākou kuleana i ke kaʻina hana o ka wāwahi ʻana i ka meaʻai no ka ikehu ().

7. Mele

ʻO nā ʻōpela kekahi o nā huaʻai i makemake nui ʻia ma ka honua, a he kumu maikaʻi lākou o nā carbs a me nā fiber.

Loaʻa i kahi ʻāpelika kaulike (100 gram) e pili ana i 14 mau kalakeka, 10 mau kō o ke kō, a hiki i ka 2.1 gram o ka puluniu ().

Ma muli o kā lākou waiwai waiwai o nā sugars kūlohelohe a me ka fiber, hiki i nā ʻōpela ke hāʻawi i kahi hoʻokuʻu lohi a hoʻomau i ka ikehu ().

Eia kekahi, loaʻa i nā ʻōpala kahi ʻike antioxidant kiʻekiʻe. Ua hōʻike ʻia ka noiʻi e lohi paha nā antioxidants i ka digestion o carbs, no laila hoʻokuʻu lākou i ka ikehu ma kahi o kahi manawa lōʻihi (15).

ʻO ka mea hope loa, ua ʻōlelo ʻia e ʻai i nā ʻōmela holoʻokoʻa e ʻohi i nā pono o ka puluniu i ko lākou ʻili.

8. Wai

Pono ka wai i ke ola. Pili ia i nā hana pūnaewele he nui, e like me ka hana ʻana i ka ikehu (16).

ʻO ka inu ʻole ʻana i ka wai e alakaʻi i ka make wai, hiki ke hoʻolohi i nā hana o ke kino, e waiho ana iā ʻoe e lohi a luhi hoʻi ().

Hiki i ka wai inu ke hāʻawi iā ʻoe i ka hoʻoikaika i ka ikaika a kōkua i ke kaua ʻana i ka luhi.

Hiki iā ʻoe ke hōʻalo i ka make wai ma ka inu ʻana i ka wai ʻoiai ʻaʻole ʻoe make wai. E hoʻāʻo e inu mau i ka wai i ka lā holoʻokoʻa.

Hoʻoponopono ʻAi: Luhi

9. Kokoleka pouli

Loaʻa i ka kokoleka pouli i ka ʻike koko kiʻekiʻe ma mua o ka kokoleka waiū a i ʻole ka waiū waiu.

Ua hōʻike ʻia nā antioxidants i loko o ka koko i nā pono olakino he nui, e like me ka hoʻonui ʻana i ke kahe o ke koko ma loko o kou kino ().

Kōkua kēia hopena i ka lawe ʻana o oxygen i ka lolo a me nā mākala, kahi e hoʻomaikaʻi ai i kā lākou hana. Hiki ke kōkua nui kēia i ka wā hoʻoikaika ().

Hoʻohui ʻia, ka hoʻonui ʻana o ke kahe o ke koko i hana ʻia e nā antioxidant i ka koko i hiki ke kōkua i ka hōʻemi ʻana i ka luhi o ka noʻonoʻo a hoʻomaikaʻi i ke ʻano ().

Aia i loko o ka kokoleka pouli nā mea hoʻonāukiuki, e like me theobromine a me caffeine, i hōʻike ʻia e hoʻonui ai i ka ikehu noʻonoʻo a me ke ʻano ().

10. ʻO Yerba maté

ʻO Yerba maté kahi mea inu i hana ʻia mai nā lau maloʻo o kahi mea kanu ma ʻAmelika Hema. Ua hōʻike ʻia he nui nā pono olakino ().

Loaʻa iā Yerba maté nā antioxidant a me ka caffeine. Hiki i ke kīʻaha 8-auneke maʻamau ke hāʻawi aku ma kahi o 85 mg o ka caffeine, e like me ka nui i loko o kahi kīʻaha kope liʻiliʻi ().

Hāpai ka caffeine i ka yerba maté i ka hana ʻana o ka hormone epinephrine, kahi e hoʻonui ai i ka ikehu. Eia nō naʻe, ʻokoʻa ka mea hoʻonāukiuki ʻē aʻe, ʻaʻole like ka yerba maté i ke kahe o ke koko a me ka helu o ka puʻuwai ().

Ua ʻōlelo ʻia kahi noiʻi holoholona e hoʻonui paha ka yerba maté i ka noʻonoʻo a me ke ʻano ().

11. Nā hua Goji

Ua hoʻohana ʻia nā hua Goji i nā lāʻau lapaʻau Kina no nā kenekulia ma muli o kā lākou keu pono he nui.

Ma waho o ka piha ʻana me nā antioxidant, nā wikamina, a me nā minelala, ʻike ʻia kēia hua he kumu maikaʻi o ka fiber ().

Ua ʻōlelo ʻia e noiʻi e hiki i ka wai goji berry ke hāʻawi i ka pale antioxidant ().

Hoʻopili, waiwai nā hua goji i ka fiber. Hāʻawi kahi lawelawe 1-auneke (28-gram) i ka 2 gram o ka fiber. Hiki i kēia ke kōkua i ka lohi o ka digestion a hoʻokuʻu i ka ikehu me ka lohi (,).

Maʻalahi nā hua goji i ka leʻaleʻa i hui ʻia i ka yogurt, nā mea leʻaleʻa, nā mea i hoʻomoʻa ʻia, a me nā kohu. A i ʻole hiki iā ʻoe ke ʻai maka iā lākou a maka.

12. Quinoa

ʻO Quinoa kahi hua i makemake nui ʻia no kona protein, carb, a me nā meaʻai fiber, a me nā huaora a me nā minelala he nui.

ʻOiai kiʻekiʻe kēia superfood i nā carbs, loaʻa kahi helu glycemic haʻahaʻa, e hōʻike ana e lawe mālie ʻia kāna mau carbs a hiki ke hāʻawi i kahi hoʻokuʻu ikehu paʻa ().

Hoʻohui ʻia, waiwai ka quinoa i ka manganese, magnesium, a me folate (27).

13. Oatmeal

ʻO Oatmeal kahi cereal palaoa āpau i hiki ke hāʻawi iā ʻoe i ka ikehu lōʻihi.

Loaʻa iā ia ka beta glucan, kahi fiber soluble e hana i kahi gel mānoanoa ke hoʻohui ʻia me ka wai. ʻO ka loaʻa ʻana o kēia gel i loko o ka ʻōnaehana digestive lohi i ka ʻōpū o ka ʻōpū a me ka omo ʻana o ka glucose i loko o ke koko (,).

Eia kekahi, waiwai ka oats i nā huaora a me nā minelala e kōkua i ke kaʻina hana ikehu. Hoʻopili kēia i nā huaora B, hao, a me nā manganese (,).

ʻO ka hui pū ʻana o kēia mau meaola āpau e hana i ka oatmeal i meaʻai kūpono no ka hoʻokuʻu ikehu mau.

14. Yogurt

He meaʻai māmā maikaʻi loa ʻo Yogurt e hoʻoulu i kou lā.

ʻO ka carbs i loko o ka yogurt ka nui o nā sugars maʻalahi, e like me ka lactose a me ka galactose. Ke wāwahi ʻia, hiki i kēia mau kō ke hāʻawi i ka ikehu mākaukau.

Hoʻohui ʻia, piha ka yogurt me ka protein, i kōkua e hoʻolohi i ka digestion o carbs, a laila e hoʻolohi nei i ka hoʻokuʻu ʻana o nā kō i ke koko ().

15. Hummus

Hana ʻia ʻo Hummus me nā pīpī, kāpili hua sesame (tahini), aila, a me ka lemon. ʻO ka hui pū ʻana o kēia mau mea hana i hummus kahi kumu maikaʻi o ka ikehu ().

ʻO nā moa i loko o ka hummus kahi kumu maikaʻi o nā carbs paʻakikī a me nā fiber, i hiki i kou kino ke hoʻohana no ka ikaika mau ().

Hoʻohui ʻia, loaʻa ka momona momona i ka hua same sesame a me ka aila i hummus. He mea kōkua kēia mau mea hana i ka hoʻolohi i ka lawe ʻana o carbs, ka mea e kōkua iā ʻoe e hōʻalo i nā kui kō kō ().

Hiki iā ʻoe ke leʻaleʻa i ka hummus ma ke ʻano o ka ʻūlū no nā mea ʻai a i ʻole me ka hui pū ʻana me nā kīʻaha ʻē aʻe, e like me nā sandwich a i ʻole nā ​​salakeke.

16. Edamame

Hiki i nā pī Edamame ke lilo i meaʻai māmā maʻalahi a ʻoluʻolu hoʻi.

He haʻahaʻa iki lākou i nā calorie akā hāʻawi i nā nui o nā protein, carbs, a me nā fiber. Hiki i hoʻokahi kīʻaha o nā pī edamame ke hoʻopili a hiki i ka 27 gram o ka protein, 21 gram o carbs, a ma kahi o 12 mau huna o ka puluniu ().

Hoʻohui ʻia, loaʻa iā lākou ka nui o nā wikamina a me nā minelala, e like me ka waikawa folic a me ka manganese, hiki ke kōkua i ka hoʻonui i ka ikehu ma nā ʻano like ʻole ().

Hana ka Folic acid me ka hao e hoʻoikaika i ka ikaika a hakakā i ka luhi a me ka anemia, ʻoiai ka manganese e kōkua i ka hana ʻana i ka ikehu mai ka haki ʻana o nā carbs a me nā protein (, 39).

ʻO ka mea hope loa, loaʻa i nā pī edamame nā nui o ka molybdenum, kahi mineral e hana i mea hoʻonāukiuki no nā enzyme a kōkua i ka haki ʻana o nā meaola no ka ikehu ().

17. Lāki

Ma waho o kahi kumu waiwai nui a kumukūʻai hoʻi o ka protein, ʻo ka līpī kahi kumu maikaʻi o nā meaola a kōkua i ka hoʻonui i ka pae ikehu.

ʻO ka Lentil nā legume i waiwai i nā carbs a me nā fiber. Hāʻawi kahi kīʻaha o nā līlī i hoʻomoʻa ʻia a hiki i 36 mau koleka a me ma kahi o 14 mau huna o ka puluniu ().

Hoʻohui ʻia, hiki i ka lentil ke hoʻonui i kāu pae ikehu ma ka hoʻopiha hou ʻana i kāu mau hale kūʻai o folate, manganese, zinc, a me ka hao. Kōkua kēia mau meaola i ka hana ʻana o ka ikehu cellular a me ka haki ʻana o nā meaʻai no ka hoʻokuʻu ʻia o ka ikehu ().

18. ʻApekikana

Mahalo i nā kōkua olakino āpau āpau, manaʻo ʻia nā avocados he superfood.

ʻO kahi laʻana, waiwai lākou i nā momona olakino, nā wikamina B, a me nā fiber. Ma kahi o 84% o nā momona momona i nā avocado e hele mai mai nā monounsaturated a polyunsaturated fatty acid (, 44).

Hōʻike ʻia kēia mau momona momona e hoʻolaulaha i nā pae momona momona maikaʻi a hoʻonui i ka lawe ʻana o nā meaola. Hiki iā lākou ke mālama i loko o ke kino a hoʻohana ʻia e like me nā kumu ikehu (45).

Hoʻohui ʻia, ʻo ka fiber i nā avocados no 80% o kā lākou ʻike momona, hiki ke kōkua i ka mālama ʻana i nā pae ikehu paʻa ().

19. ʻalani

Kaulana nā ʻalani no kā lākou ʻiʻo vitamona C kiʻekiʻe. Hiki i hoʻokahi ʻalani ke hāʻawi i kahi 106% o ka RDI no ka wikamina C ().

Hoʻohui ʻia, loaʻa i nā ʻalani nā pūhui antioxidant i hiki ke pale aku i ke koʻikoʻi oxidative ().

Ua hōʻike ʻia ka noiʻi ʻana hiki i ka stress oxidative ke hāpai i ka manaʻo o ka luhi. No laila, ʻo ka pale antioxidant i hāʻawi ʻia e nā mea hoʻohui i nā ʻalani ke kōkua i ka hōʻemi i ka luhi (,).

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi 13 mau wahine i hoʻopau i 17 auneke (500 ml) o ka wai ʻalani a ua hana i hoʻokahi hola o ka hoʻomaʻamaʻa aerobic he 3 mau manawa no kēlā me kēia pule no 3 mau mahina i ʻike i ka emi ʻana o ka luhi o nā mākala a me nā hoʻomaikaʻi ʻana i ka hana kino ().

20. ʻO Strawberry

ʻO nā hua Strawberry kekahi hua hoʻonui hoʻonui ikaika.

Hiki iā lākou ke hāʻawi i nā kālaki, puluniu, a me nā kō i hiki ke hoʻonui i kāu pae ikehu. Hāʻawi kahi kīʻaha o nā strawberry i ka 13 mau kolamu o nā carbs, 3 mau huna o ka fiber, a me 100% o ka RDI no ka wikamina C ().

Ma waho aʻe o ke kōkua ʻana i ke kaua ʻana i ka lī, hiki i nā antioxidants i nā strawberry ke kōkua i ka hakakā luhi a hāʻawi iā ʻoe i ka ikehu (,,).

ʻOno nā Strawberry i nā ʻano hana like ʻole, e like me ka mānoanoa, nā palaoa, a me nā salakeke.

21. Nā hua

ʻO nā hua, e like me nā hua chia, nā hua flax, a me nā ʻano ʻumeke, hiki ke hoʻonui i kou pae ikehu.

ʻOi aku ka kiʻekiʻe o kēia mau hua i nā omega-3 fatty acid i hoʻokumu ʻia. Ua hoʻopili ʻia nā pae haʻahaʻa o ka omega-3 fatty acid i ka hoʻonui ʻia o ka mumū a me ka luhi ().

Eia kekahi, ʻo nā hua he kumu maikaʻi o ka fiber a me ka protein. Hāʻawi ka fiber i nā hua i ka lohi o ka digestion o kā lākou momona, e hopena ai i ka hoʻokuʻu paʻa ʻana o ka ikehu ().

22. Nā pīni

He momona nā pīni i kahi kumu waiwai a me kahi kumu nui o ka ikehu maoli.

ʻOiai he mau haneli o nā ʻano pi, he like loa ko lākou ʻike pilikino. ʻO lākou kahi waiwai waiwai o carbs, fiber, a me protein ().

Mālama lohi ʻia nā pīni, kahi e kōkua ai i ka mālama ʻana i nā pae kō kō a paʻa a hāʻawi iā ʻoe i ka ikaika mau. Hoʻohui ʻia, loaʻa i nā pīni nā antioxidant i hiki ke kōkua i ke kaua ʻana i ka mumū a hoʻoikaika i ka ikehu ().

ʻO nā pīni ʻeleʻele a me nā pi ʻeleʻele maka i waena o nā ʻano pi i kaulana loa. ʻO kēia mau piʻa nā kumu maikaʻi o ka folic acid, ka hao, a me ka magnesium, i pili i ka hana ʻana i ka ikehu a kōkua i ka lawe ʻana o ka ikehu i kēlā me kēia cell i kou kino ().

23. Koma ʻōmaʻomaʻo

Kaulana ke kī ʻōmaʻomaʻo no ka papa inoa lōʻihi o nā pono olakino.

He kiʻekiʻe kiʻekiʻe kona o nā antioxidants ikaika i hiki ke kōkua i ke pale ʻana i ke koʻikoʻi oxidative a me ka mumū ().

Pēlā nō me ke kope, loaʻa i ka tī ʻōmaʻomaʻo ka caffeine, hiki ke hoʻonui i kou pae ikehu. Eia nō naʻe, loaʻa i ka ti ʻōmaʻomaʻo kahi hui i kapa ʻia ʻo L-theanine ().

Hiki i ka L-theanine ke hoʻohālikelike i nā hopena o ka caffeine, e like me ka hopohopo a me nā jitters, a hoʻopuka ia i kahi hoʻonui o ka ikehu (,).

Eia kekahi, hiki i ke kī ʻōmaʻomaʻo ke lilo i mea hoʻoikaika ikaika no ka hoʻoikaika kino, no ka mea hiki ke hoʻoliʻiliʻi i ka luhi ma ka hoʻonui ʻana i ka haki o ka momona a me ka hoʻokuʻu ʻana o ka hormone norepinephrine (,).

24. Nut

Hiki i nā nati ke lilo i meaʻai māmā nui i piha i nā mea momona e hāpai i ka ikehu.

ʻO ka hapa nui o nā nati, e like me nā ʻalemona, nā walnuts, a me nā cashews, ʻike ʻia no ko lākou kiʻina calorie kiʻekiʻe a me ka nui o nā protein, carbs, a me nā momona momona.

ʻO nā walnuts, kahi kiʻekiʻe, kiʻekiʻe pū kekahi me ka omega-3 a me ka omega-6 fatty acid, a me nā antioxidants e hiki ai ke hoʻonui i nā pae ikehu a kōkua me ka hoʻowali a me ka pale antioxidant ().

Hoʻohui ʻia, hāʻawi kēia mau huaʻai i nā koina maikaʻi o nā kālaki a me ka fiber no kahi hoʻoikaika ikaika a hoʻomau ʻia ().

Aia pū kekahi i nā hua huaʻai a me nā minelala ʻē aʻe, e like me manganese, hao, B wikamina, a me vitamina E. Hiki i kēia ke kōkua i ka hoʻonui ʻana i ka ikehu a hoʻemi i ka luhi (65).

25. Popopona

Hiki i Popcorn ke lilo i calorie haʻahaʻa haʻahaʻa maikaʻi loa, e hoʻoulu ai i ka meaʻai māmā.

Kiʻekiʻena ia i nā carbs a me nā fiber, hiki iā ia ke hōʻoluʻolu loa a me kahi koho maikaʻi no kahi meaʻai e hoʻonui ai i ka ikehu ().

Hāʻawi kahi 1-kīʻaha (8-gram) o ka popcorn pop-air i nā fiber a me nā carbs, e hāʻawi ana i kahi hoʻokuʻu paʻa o ka ikehu ().

Hiki i ka Popcorn ke lilo i meaʻai olakino ke kuke ʻia me nā mea pono kūpono e hoʻohana ana i ke ʻano kuke kuke lele.

26. Nā lau lau ʻōmaʻomaʻo Leafy

ʻO nā lau ʻōmaʻomaʻo Leafy e like me ka milo a me kale ke kumu waiwai maikaʻi loa o nā meaola e hāpai i ka ikehu.

Nui lākou i ka hao, calcium, magnesium, potassium, a me nā wikamina A, C, E, a me K. Hoʻopili pū ʻia, piha lākou me ka waikawa folic, fiber, a me nā antioxidants 68).

ʻO ka luhi kekahi o nā hōʻailona maʻamau o ka hemahema hao ().

ʻO nā lau lau ʻōmaʻomaʻo Leafy nā kumu maikaʻi o ka hao e hoʻopiha hou i nā hale kūʻai o kou kino, a me ka huaora C e hoʻonui ai i ka lawe ʻana o ka hao i kou kino (70).

Eia kekahi, hiki i nā lau lau ʻōmaʻomaʻo ke hoʻomaikaʻi i ka hoʻokumu ʻia ʻana o ka nitric oxide, i mea e kōkua ai i kou mau kīʻaha koko e hoʻonui no ke kahe o ke koko i loko o kou kino (,).

27. Nā Beets

Ua loaʻa i ka beets ka kaulana i kēia mau lā ma muli o ko lākou hiki ke hoʻomaikaʻi i ka ikehu a me ka ikaika.

Ua hōʻike ʻia nā noiʻi e hiki i ka beetroot ke hoʻomaikaʻi i ke kahe o ke koko ma muli o kāna antioksant content (73,).

Nā Nitrates, nā mea hoʻohui i loaʻa i nā nui o ka beetroot a me ka wai beetroot, kōkua i ka hoʻonui ʻana i ka hana nitric oxide a hoʻomaikaʻi i ke koko, e ʻae ana i ka hoʻonui ʻana o ka oxygen i nā aʻa. Hiki i kēia hopena ke hoʻonui i nā pae ikehu, keu hoʻi i ka wā o ka haʻuki ().

Hoʻohui ʻia, hoʻopihapiha ʻia nā beet me nā carb, puluniu, a me ke kō no kahi mea e hoʻonui ai i ka ikehu.

Ke laina lalo

Hiki i nā ʻano meaʻai like ʻole ke kōkua i ka hoʻonui ʻana i kou ikehu.

Inā piha lākou me nā kālaka no ka loaʻa koke o ka ikehu, a i ʻole ka fiber a me ka protein no ka hoʻokuʻu lohi o ka ikehu, hiki i kēia mau meaʻai ke hoʻonui i kou mana a me kou ikaika.

Hoʻohui ʻia, hapa nui o kēia mau meaʻai i nā nui o nā meaʻai ʻē aʻe, e like me nā wikamina, nā minelala, a me nā antioxidants.

Pili kēia mau hui āpau i ka hana ʻana o ka ikehu i loko o kāu mau hunaola, a hāʻawi lākou āpau i nā pono olakino ʻē aʻe.

Inā makemake ʻoe i ka ikehu hou aku, ka hoʻokomo ʻana i kēia mau meaʻai i kāu papaʻai kahi wahi maikaʻi loa ia e hoʻomaka ai.