Kahi Alakaʻi Nutritional no nā maka maloʻo

Anter

• Nā mea kanu
• Nā huaʻai
• ʻO ka iʻa a me kaʻiʻo
• Hale waiū
• Mea ʻaʻai pantry
• Mea ʻai māmā
• Mea inu
• Lawe aku

ʻO ka ukali ʻana i kahi papaʻai momona kekahi ʻāpana nui o ka hōʻoia ʻana i kou mau maka i ke olakino maikaʻi. Nui nā meaʻai e hiki ke kōkua i ka nānā ʻana i kāu maka a pale iā ʻoe mai ka hoʻomohala ʻana i kekahi mau ʻano maka. A inā ʻoe e noho me kahi ʻano e like me ka maka maloʻo mau, ʻai ʻana i nā meaʻai i kiʻekiʻe i kekahi mau wikamina a me nā minelala e hōʻoluʻolu ai i kāu mau ʻōuli.

E nānā i kēia papa inoa papa inoa o nā meaʻai momona a maikaʻi ʻole - he waiwai nā mea āpau no kou mau maka.

Nā mea kanu

Aia kekahi ʻano o nā lau ʻai e hāʻawi i nā meaola kūpono e pono ai kou mau maka. Nui nā mea kanu i loko o nā antioxidant i kapa ʻia ʻo lutein a me zeaxanthin, kahi e kōkua ai e pale aku i kou mau maka mai ka hōʻino ʻana i ka mālamalama. ʻO kahi laʻana, nā lau greens, broccoli, a me nā ʻōpala brussels kahi waiwai maikaʻi o kēia mau meaola.

Loaʻa i nā mea kanu ʻē aʻe i ka beta carotene, i hoʻohuli ʻia i wikamina A i loko o ke kino a kōkua me ka hihiʻo. ʻO kāloti a me kaʻuala ʻelua mau laʻana o nā mea kanu me kēia mea momona.

Nā huaʻai

Nui nā huaʻai i loaʻa nā antioxidant a me nā wikamina e hiki ai ke hōʻemi i ka poino o kou mau maka a hāʻawi i ka pale. ʻO kahi laʻana, loaʻa nā blueberry i kahi antioxidant i kapa ʻia anthocyanin i hiki ke hāʻawi i ka pale o ka maka a hoʻomaikaʻi i kāu ʻike.

ʻO nā hua citrus e like me nā ʻalani, grapefruit, a me nā lemona i loko o ka huaʻai C, kahi antioxidant ʻē aʻe e kōkua i ka olakino o kou mau maka.

ʻO ka iʻa a me kaʻiʻo

Loaʻa i nā salmon, nā tuna, a me nā sardine nā omega-3 fatty acid, i hōʻike ʻia e hōʻemi i ka lī. ʻO Salmon, sardines, a me mackerel kahi waiwai maikaʻi o ka huaola D, kahi e kōkua ai i ka pale ʻana i ka hoʻohaʻahaʻa macular, kahi maʻi maka e hiki ai i ka nalo ʻana o ka ʻike.

No nā ʻiʻo, loaʻa ka akepaʻa i ka akepaʻa, a me nā bipi wīwī, ka ʻulu ostrich, a me nā kuhukū he kumu maikaʻi o ka zinc. ʻO Zinc kahi mineral i loaʻa i nā maka olakino a pale i ka hōʻino.

Hale waiū

Nui nā huahana waiū i loko o nā huaora a me nā minelala e maikaʻi no kou mau maka. Loaʻa ka waiū a me ka yogurt i ka wikamina A a me ka zinc. Loaʻa nā hua i ka lutein a me ka zeaxanthin, nā antioxidants like i loaʻa i nā lau lau lau. Loaʻa i kekahi mau tīhi ka wikamina A, e like me ka tī ricotta.

Mea ʻaʻai pantry

ʻO nā legume e like me ka hakuʻala a me nā pīni lima i ka zinc, a ʻo ka flaxseed kahi omega-3 fatty acid. Eia kekahi, ʻo ka germ germ he kumu waiwai maikaʻi ʻo ka huaora E, kahi huaola ʻē aʻe i hiki ke pale i ka hōʻino ʻana o ka maka i ka hala ʻana o ka manawa.

Mea ʻai māmā

Nui nā meaʻai māmā hiki iā ʻoe ke ʻai a puni ka lā e pono ai i kou mau maka. ʻO nā nati he nui, no ka laʻana, loaʻa nā wikamina a me nā antioxidant pono. ʻO Walnuts kahi kumu o ka omega-3 fatty acid, a ʻo nā ʻalemona a me nā ʻano pua sunflower i loaʻa ka lāʻau E.

Mea inu

He kīʻaha antioxidants maikaʻi kā Green kī i kapa ʻia he catechins, a he anti-inflammatory waiwai kekahi. Hoʻohui, he mea nui mau ka noho hydrated me ka wai i kou lā holoʻokoʻa.

Lawe aku

Inā ʻoe e noho me kahi ʻano e like me ka maka maloʻo mau a i ʻole ke hoʻāʻo wale nei e mālama i kou mau maka i ke olakino, he mea nui e hoʻohui i nā meaʻai momona i kāu papaʻai i loaʻa i kekahi mau huaora a me nā minelala. ʻAʻole hiki i kēia mau meaʻai ke pale aku i ka hōʻino o kou mau maka, akā hiki ke hoʻoliʻiliʻi paha i kāu mau ʻōuli. Inā hopena nui kou maka maloʻo mau i kou ola i kēlā me kēia lā, e kamaʻilio me kāu kauka e pili ana i kāu koho lapaʻau.