16 mau ʻōlelo aʻoaʻo no ka pale ʻaina anti-kūnewa

1. ʻAi i ka 600 - 1200 g o nā hua a me nā mea kanu i kēlā me kēia lā

Koho mai nā ʻano like ʻole a me nā waihoʻoluʻu o nā huaʻai a me nā mea kanu. ʻAi i kahi salakeke nui i kēlā me kēia lā.

: ʻO nā huaʻai a me nā mea kanu ke pale aku i ka maʻi cardiovascular, ke kumu nui o ka make o nā wahine. Eia kekahi, loaʻa i kēia mau huahana ka nui o nā huaora, nā minela a me nā mea bioactive ʻē aʻe e hoʻolohi i ke kaʻina hana o ke kino.

2. ʻAi liʻiliʻi i nā huaʻai i hana ʻia

ʻO ka liʻiliʻi o nā ʻōwili keʻokeʻo, ka palaoa a me ka laiki i poni ʻia, ʻoi aku ka maikaʻi! E hoʻololi iā lākou me ka palaoa ʻeleʻele wholemeal, pasta wheat durum, laiki ʻulaʻula a me ka oatmeal kuʻuna - ʻo kā mākou mea e pono ai he 500 grams o kēia mau meaʻai i kēlā me kēia lā.

: ʻO nā haʻuki kūpikipiki paʻakikī, kahi i nui i nā hua ʻole i hoʻomaʻemaʻe ʻole ʻia, kahi kumu nui o ka ikehu.

3. Inu ma mua o ʻelua mau kīʻaha kī ʻōmaʻomaʻo i ka lā

A i loko o ke kofe a me nā kī ʻeleʻele e ʻoi aku ka maikaʻi o ka palena ʻana iā ʻoe iho.

: He champion ke kī ʻōmaʻomaʻo i ka ʻike o catechins, ka mea e "mālama" i ke kino, e hoʻolohi ana i ke kaʻina ʻelemakule.

4. Inu i kahi mea ʻono me nā hua

Inu i ke kīʻaha kīʻaha berry i kēlā me kēia lā.

: ʻO Berry kahi hale waihona o nā antioxidant e hakakā i nā radical free.

5. ʻAi i ka iʻa 200-300 o ka iʻa a me nā iʻa iʻa i kēlā me kēia pule

I ka manawa like, e hoʻāʻo e hoʻokaʻawale i kāu papa kuhikuhi i hiki - e hoʻāʻo i nā ʻano iʻa a me nā mea kolo o ke kai.

: ʻo ka iʻa a me nā iʻa iʻa i piha i ka omega-3 unsaturated fatty acid, pono no ka naʻau a me ke olakino vascular, a me nā wikamina e hoʻolohi i ke kaʻina ʻelemakule.

6. E ʻai i ka ʻiʻo ʻulaʻula

ʻOi aku ka puaʻa, ka pipi, ka pipi a me ke keiki hipa. ʻAʻole ʻoi aku ka maʻamau ma mua o 500 g i kēlā me kēia pule.

: ʻo kēlā ʻiʻo i ka nui e hoʻonui i ka makaʻu o ka hoʻomohala neoplasms malignant.

7. ʻAi i 150 g o nā meaʻai waiwai protein i kēlā me kēia lā

ʻO kēia ka moa, ka pipi, nā hua manu, nā legumes, a me ka paʻakai momona. Inā hoʻoikaika nui ʻoe, pono ʻoe i nā protein hou aʻe - ma ka helu o 1,2 - 1,5 grams no ka kilo o ke kaumaha o ke kino i kēlā me kēia lā.

: Pono ka protein i ka ulu a me ka ikaika o ka mākala, a ʻo ka ʻelemakule o ke kanaka, ʻo ka nui o nā protein e pono ai.

8. ʻOi aku ka maikaʻi o nā huahana ʻiʻo liʻiliʻi.

ʻO nā pate i hana ʻia a me nā sausages puhi ʻia he hale kūʻai o nā preservatives, nā mea hoʻonani ʻono, a me ka nui o ka paʻakai.

: He carcinogens hiki ke mālama ʻia, a ma muli o ka hoʻonui ʻana o ka paʻakai, hiki i nā hoa sausage ke hoʻonāukiuki i nā piʻi kaomi.

9. E lawe i ka punetune o ka aila flaxseed i kēlā me kēia lā

He aila puʻupaʻa ia, kūʻai pinepine ʻia i nā hale kūʻai lāʻau. Pono ʻoe e mālama iā ia i loko o ka pahu hau.

: ʻO ka aila flaxseed kahi kumu waiwai o ka omega-3 acid, kahi e lohi ai i ka ʻelemakule.

10. Palena i ka nui o ka waiūpaka

E hoʻohana i ka ʻaila ʻoliva a i ʻole ka ʻaila canola no ka kuke ʻana.

: i ka aila mea kanu, ʻaʻohe like me kahi holoholona, ​​ʻaʻohe kolokoli, a ke hoʻololi nei i ka lua me ka mea mua e hoʻemi i ka makaʻu o ka hoʻomohala ʻana i ka atherosclerosis o ka puʻuwai a me nā kīʻaha koko.

11. ʻAi nut

ʻAi i kahi lima liʻiliʻi i kēlā me kēia lā.

: He kiʻekiʻe nā huaʻai i nā antioxidants, ka nui o ka huaora E a me nā ʻakika momona ʻole.

12. ʻAi i ka yogurt momona momona no ka ʻaina kakahiaka a inu i ka waiū

Koho i nā yoghurts me bifidobacteria. Pono ʻoe ma kahi o 0,5 liters o ka waiū i kēlā me kēia lā. ʻOi aku ka maikaʻi e inu iā ia ma hope o ka hoʻoikaika kino.

: He kumu maikaʻi loa ka waiū a me kāna mau mea i loaʻa i ka protein maʻalahi. Akā e makaʻala i ka momona o nā huahana - kūpono, ʻaʻole pono e ʻoi aku ma mua o 0,5-1%.

13. ʻAʻole pilikia hoʻokahi kīʻaha ʻalekohola i ka lā.

Inā makemake maoli ʻoe, a laila hiki iā ʻoe ke inu i ke kīʻaha pia a i ʻole ka waina i ka lā. Akā ʻaʻole hou aku!

: Hoʻemi ka inu ʻona ʻana i ka waiʻona i ka makaʻu o ka maʻi XNUMX type a me ka maʻi maʻi maʻi i loko o ka ʻelemakule a me ka poʻe kahiko.

14. Palena i nā mea ono

ʻAʻole pono e haʻalele i nā meaʻono āpau, akā inā aia, a laila ʻo ka mea pono loa - no ka laʻana, kahi ʻāpana kokoleka ʻeleʻele i waiwai i nā flavonoids - he mau antioxidant ikaika. A i ʻole iki iki o marshmallow - no nā mea momona a pau, ʻaʻole momona loa ia.

: Hoʻonohonoho nā huaʻaleʻale maʻalahi i nā spike kō kō, e hoʻonui i ka pancreas a hiki ke alakaʻi i ka maʻi diabetes 2. Eia hou, ʻo ke aloha i nā mea momona, he loaʻa ke kaupaona hiki ʻole.

15. Inu 1,5 liters o ka wai i kēlā me kēia lā

ʻO nā koho maikaʻi loa he wai a me ka'ōmaʻomaʻo. Kofe a me ka soda - ʻoi aku ka maikaʻi, hoʻomaloʻo lākou i ke kino a hoʻopau i nā kīʻaha koko. ʻO ka inu ʻana i ke kīʻaha chamomile i ka pō e kōkua iā ʻoe e hoʻomaha.

: pinepine pinepine ʻaʻole mākou e noʻonoʻo i ke ala maikaʻi loa, no ka mea ʻaʻole lawa ka wai i ke kino. Eia nō naʻe, e noʻonoʻo - i nā nui, nui nā kī ʻōmaʻomaʻo like i ka momona o ke kino. No laila, ʻoi aku ka maikaʻi o ka hopu ʻana iā ia me nā hua maloʻo, kahi e uku ai no ka hemahema o nā minelala i ke kino.

16. Mai poina e pili ana i nā mea hoʻopili pono

I ka hakakā ʻana i ka makahiki, pono ka vitamina D a me ka calcium. He paradoxical, akā ʻoiaʻiʻo: ʻo ka ʻelemakule e loaʻa iā mākou, ʻoi aku ka pono o kēia mau mea, ʻo ia hoʻi, e hoʻomaikaʻi i ka assimilation o kekahi i ke kino.

: Nele ka hapa nui o ka poʻe i ka wikamina D, he mea nui ia no ke olakino vascular. He ala maikaʻi nā pāpona kalipona e pale aku ai i ka maʻi maʻi e pili ana i ka makahiki - osteoporosis. E lawe i ka 1 papa "Calcium + Vitamin D" i kēlā me kēia lā.

: 3 capsule i kēlā me kēia lā me nā meaʻai.

: ʻO ka aila iʻa kahi kumu o omega-3, ʻo ka nui i makemake ʻia he paʻakikī e loaʻa, ʻoiai inā lawa ka iʻa a me ka iʻa iʻa ma ka papa kuhikuhi. A kōkua ʻo ka omega-3 fatty acid, i ke ʻano, e noho "noʻonoʻo a me ke kuʻuna."

: 1-3 mau capsule i kēlā me kēia lā.

: ʻo ka bifidobacteria hana maʻamau i ka hana o ka ʻōpū a me nā ʻōpū, kōkua i ka pale ʻana i ka dysbiosis a hoʻēmi i ka makaʻu o ka hoʻomohala ʻana i nā pilikia me ka puʻuwai a me nā kīʻaha koko.