Contents
I ka wā lōʻihi, hoʻoilo a me ka wā kau ʻole, ʻike pinepine mākou i ka luhi a me ka luhi loa. E loaʻa hou ai kou olakino, koho i ka meaʻai kūpono.
ʻO ka hele ʻana i waho o kahi moe i kakahiaka he mea nui ia, ʻo ka wehe ʻana i kou mau maka ka lua, a ʻo ka haʻalele ʻana i ka hale e like me ka lanakila ma luna o ka Universe. Hoʻopiʻi nā hoa, nā hoaaloha, a me nā hōkū hoʻi i ka haʻihaʻi ke makemake lākou e hiamoe. He aha ka hana me kēia pōʻino? ʻO ka mea, ʻoiaʻiʻo, hiamoe pono. ʻO ka lua, e hoʻāʻo e "ʻai" i ka ikehu nalowale. Akā me nā meaʻai kūpono, inā ʻaʻole holo mākou i ka makaʻu i ka ʻai ʻana i kekahi mea ʻē aʻe. ʻO Boca, ʻo kahi laʻana.
he: nā wikamina A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt.
He aha nā pono: hoʻopiha i ke kino me ka ikehu, hoʻonui i ke kūpaʻa o ke kino i nā ʻano bacteria, hoʻonāukiuki i ka makemake.
Ka helu no kēlā me kēia lā: he hapalua pomeraite, he kīʻaha wai momona.
E like me ka mea: ma ke ʻano kūlohelohe e like me nā hua, a i ʻole ke ʻano o ka wai maoli. Hiki iā ʻoe ke hana i kahi mea ʻono, hoʻohui i nā hua palaoa i nā salakeke a me nā meaʻono.
2. Ka waiū skim
he: riboflavin (wikamina B2), kalipuna, phosphorus a me nā wikamina A, B, C, D, nā kumumea pili (paʻakai, keleawe, hao).
He aha ka hoʻohana?: kahi kumu pono o ka ikehu e pono ai i ke kino no nā hana kino āpau, a me ka mālama ʻana i ka ikaika i ka nui.
Ka helu no kēlā me kēia lā: aniani.
Pehea e inu ai: hou a ninini paha ma luna o muesli, oatmeal a me nā cornflakes.
3. ʻO ka mea kanu lāʻau (ginger, mint, chamomile, lemon, rosehip)
Nā Kūlana: nā wikamina C, P, B1, B2, A, K, E, nā waikawaola, sodium, calcium, manganese, hao.
He aha nā pono: Pono ʻoe e hāʻawi i kou kino i ka nui kūpono o ka wai ʻole me ka caffeine e kōkua iā ʻoe e noʻonoʻo pono a e makaʻala.
Ka helu no kēlā me kēia lā: 2 lita.
Pehea e inu ai: hou hana.
he: nā wikamina C, E, B1, B2, B3, B6, carotenoids, macro- a me nā microelement, nā waikawa hua, pectins.
He aha nā pono: kahi kumu maoli o ka ikehu, hoʻihoʻi i ka ikaika ma hope o ka maʻi a i ka wā o ka hana noʻonoʻo koʻikoʻi.
Ka helu no kēlā me kēia lā: 1/2 hua.
E like me ka mea: i nā wai momona hou a me nā waiū waiū.
5. Ua kupu mai ka palaoa
Nā Kūlana: nā wikamina E a me B, hao, kalipuna, phosphorus, magnesium
He aha nā pono: kōkua i ka hōʻalo ʻana i nā loli koke i ke kiʻekiʻe o ke kō a me ke kumu o ka ikehu mau, kōkua i ka hana ʻana i ka lecithin, ka mea e hānai ai i ka ʻōnaehana.
Ka helu no kēlā me kēia lā: Nowemapa 100, XNUMX
E like me ka mea: i kona ʻano maka, no ka mea ma nā mahana ma luna o 40 kekelē, luku ʻia nā mea pono he nui. Hiki ke hoʻohui ʻia i ka sop a i ka papa nui i hoʻokahi minute ma mua o ka kuke ʻana.
6. Mīkini
he: latein, zixanthin, carotenoids, vitamins B1, B2, C, P, PP, K, E, nā proteins, carotene (wikamina A), nā amino acid.
He aha nā pono: pale i ka wā ʻelemakule, hāʻawi i ka ikaika a me ka hoʻomanaʻo maikaʻi loa.
Ka helu no kēlā me kēia lā: Nowemapa 100, XNUMX
E like me ka mea: hou a mahu ʻia paha, me kahi aila ʻoliva liʻiliʻi a i ʻole ka waiʻawa kawa.
7. Pipi
he: protein, nā wikamina o ka hui B, A, C, PP, potassium, hao, zinc.
He aha nā pono: hoʻomaikaʻi ka mokuʻāina o ka ʻōnaehana puni, hāʻawi i ka ikaika, kōkua i ka noʻonoʻo.
Ka helu no kēlā me kēia lā: Nowemapa 100, XNUMX
E like me ka mea: i ke ʻano o ka paila.
8. ʻAalemona
he: wikamina B2 (riboflavin), wikamina E, magnesium, calcium, zinc.
He aha nā pono: loaʻa nā nui o nā antioxidant e hakakā i nā maʻi puʻuwai, maʻi ʻaʻai a me nā hahau. Eia hou, he mea maikaʻi loa ia, ʻoiai he kiʻekiʻe-kalori, kumu o ka ikehu.
Ka helu no kēlā me kēia lā: Nowemapa 30, XNUMX
E like me ka mea: hiki iā ʻoe keʻokiʻoki i kahi nut a hoʻohui i ka yogurt, kāwili me nā hua a me ka oatmeal.
9. Kai limu
he: ka magnesium, ka hao, iodine, potassium, calcium, manganese, keleawe, phosphorus, fluorine, pantothenic acid, nā wikamina B2, PP, H, C.
He aha nā pono: ma muli o ka nui o ka acid pantothenic i koi ʻia, ʻaʻole ʻike ke kanaka i ka luhi, ʻoi aku ka maʻalahi o ka pale ʻana i nā maʻi a me nā ʻano maʻi like ʻole.
Ka helu no kēlā me kēia lā: Nowemapa 100, XNUMX
E like me ka mea: ma ke ʻano a lākou e kūʻai aku ai, a i ʻole i ka salakeke.
he: Nā wikamina B, potassium, magnesium, phosphorus, chromium, iron, manganese, iodine.
He aha nā pono: loaʻa nā huʻihuʻi paʻakikī, i kaho malie a hoʻololi ʻia i ka ikehu, e mau ana no ka lā holoʻokoʻa. I ka manawa like, ʻaʻole ia e hoʻohui i nā paona keu.
Ka helu no kēlā me kēia lā: Nowemapa 60, XNUMX
E like me ka mea: i ke ʻano o ka porridge i ke kakahiaka.
11. Kaʻiʻala
he: nā wikamina C, B1, B2, PP, carotene, potassium, phosphorus, magnesium, calcium a me ka hao.
He aha nā pono: hakakā ikaika i ka luhi a me ka huhū, hoʻoikaika a hoʻāla i ka zest no ke ola.
Ka helu no kēlā me kēia lā: Nowemapa 100, XNUMX
E like me ka mea: palai i ka paila, me ka waiū waiū, mahu.
12. Beet
he: betaine, folic acid, B wikamina, beta-carotene, wikamina C, hao, pāhare potassium, magnesium, phosphorus, sodium, zinc.
He aha nā pono: Ma muli o ke kiʻekiʻe o nā antioxidant, hoʻomaikaʻi nā beets i ke kahe o ke koko, ʻoi aku ka oxygen o nā kinona, a hoʻonui ʻia ka nui o ka ikehu. Hoʻohui, hāʻawi ka pulupulu, nā huʻihāpā a me nā kō kūlohelohe i ke kino me kahi kumu ikaika ʻole no ka manawa lōʻihi.
Ka helu no kēlā me kēia lā: 100-150
E like me ka mea: i hoʻolapalapa ʻia i nā salakeke - ʻaʻole e nalo nā beets i ka mālama ʻana i ka wela.
13. Wai
Kūpono ʻole akā ʻoiaʻiʻo: hoʻoikaika ka wai. Ma hope o nā mea āpau, komo i nā hana āpau i loko o ke kino, e hāʻawi ana i ka hoʻololi intracellular. I ke kino maloʻo, hoʻoneʻe nā metabolic a pau, ʻo ia ke kumu e lethargic a luhi hoʻi mākou. Eia hou, i kēia ala e lilo ai mākou i mea maʻalahi i nā maʻi, piʻi ke koko a me ka likelihood o thrombosis e piʻi aʻe.
No laila, aʻoaʻo ka poʻe loea e inu i ka wai i nā ʻāpana liʻiliʻi i ka lā holoʻokoʻa i komo mau ai ka wai i loko o ke kino.
Asya Timina, Olga Nesmelova