ʻO Greens
ʻO nā ʻōmaʻomaʻo i ka hao he kumu maoli a kūlohelohe hoʻi o ka calcium e kōkua i ko mākou mau iwi. Eia kekahi, he kiʻekiʻe ka ʻōmaʻomaʻo i ka magnesium, ka huaora K, ka huaora C, a me nā phytonutrients e kākoʻo ana i ke olakino iwi. E ʻai hou aku i ka spinach, kale, paʻi, cilantro, dill.
a pau mānoanoa
ʻO ka laiki ʻulaʻula, ka buckwheat, ka quinoa, ka berena palaoa holoʻokoʻa e lawe mai i nā fiber i ko mākou kino. ʻO ke kumu ʻē aʻe e hoʻohui ai i nā kīʻaha holoʻokoʻa i kāu ʻai ʻana, ʻo ia ka hoʻomaikaʻi ʻana i ka digestion. Ke maʻemaʻe a holo like ka ʻōnaehana hoʻoheheʻe e like me ka uaki, ʻaʻole ʻoe e ʻike i ka ʻūhā, constipation, a hiki paha ke pale i ka maʻi maʻi ʻaʻai.
kukui
ʻAʻole ʻo ia wale nō ka ʻōlelo aʻo a ka poʻe meaʻai meaʻai iā mākou e lawe pū me mākou i mea ʻai! ʻO nā nati kahi kumu o nā huaora pono, nā minerala a me nā momona olakino, maikaʻi lākou no ke olakino iwi a hoʻomaikaʻi i ka hana o ka lolo a me ka hoʻomanaʻo. No ka laʻana, loaʻa i nā ʻalemona ka magnesium a me ka calcium no nā iwi ikaika, aʻo ka walnuts kahi kumu o ka omega-3 fatty acids. No laila, e ʻoluʻolu e hoʻolei i kahi ʻeke o nā nati paʻakai ʻole ʻia i loko o kāu ʻeke!
kakaka
Manaʻo ʻole, ʻeā? ʻIke ʻia he mea kupanaha ka hana iwi ʻana o nā aniani, ʻoiai aia kekahi ʻano polyphenol e hoʻoikaika ai i ke olakino iwi. Ua hoʻāʻo a ʻike nā mea noiʻi ʻo ka ʻai ʻana i nā aniani i kēlā me kēia lā hiki ke kōkua i ka hoʻonui ʻana i ka nui o ka iwi ma kahi o 5%. Ua aʻo pū nā mea noiʻi i ka hopena o nā aniani ma luna o nā wahine ma mua o 50 a ʻike ʻia ʻo ka poʻe e ʻai mau ana i nā aniani he 20% haʻahaʻa haʻahaʻa o ka haki ʻana o ka ʻūhā ma mua o ka poʻe ʻai ʻole.
Blueberries
ʻAneʻane makemake nā wahine a pau e mālama i kona ʻōpio. Inā makemake ʻoe e hoʻolohi i ke kaʻina hana ʻelemakule, e hoʻohui i nā blueberries i kāu ʻai. Aia i loko o kēia berry kahi mea kūʻokoʻa anti-kahiko, akā ʻo ia hoʻi, ke pale aku nei i ka hoʻomanaʻo ʻana, mālama i ke kiʻekiʻe o ke koko a hoʻomaikaʻi i ka ʻōnaehana musculoskeletal. A ʻo nā antioxidants i loaʻa i ka blueberries e hakakā i nā radical manuahi.
Tofu a me ka waiu soy
ʻO ka tofu kahi meaʻai momona nui i hoʻonui ʻia me ka protein a me ka hao. Loaʻa iā ia nā minerale e like me ka manganese, phosphorus, a me selenium, e hoʻoikaika ai i nā iwi. Hiki iā ʻoe ke hoʻokomo i ka waiū soy i kāu ʻai, no ka mea he kumu maikaʻi kēia huahana o ka calcium.
ʻOaka
E hoʻomaka i kou lā me ka oatmeal! ʻO ke kūlana wale nō, pono e hoʻomākaukau ʻia mai ka ʻai piha. Kōkua nā ʻoats i ka mālama ʻana i nā pae cholesterol maʻamau no ka mea he waiwai lākou i ka fiber soluble a hiki ʻole. ʻO ka lilo ʻana o ke kaumaha, ka hoʻomaikaʻi ʻana i ka ʻai ʻana, a me ka mālama ʻana i ke kiʻekiʻe o ka cholesterol koko kekahi o nā pōmaikaʻi e loaʻa mai i ka ʻai ʻana i ka ʻai.
Pākē
Kōkua nā ʻōmato i ka pale ʻana i ka maʻi maʻi umauma a me ka ʻōpū. Eia kekahi, hoʻolaha lākou i ke olakino puʻuwai a pale aku i ka maʻi cardiovascular.
bananas
He waiwai kēia hua ʻono i ka potassium, e kākoʻo ana i ka ʻōnaehana cardiovascular o ke kino. ʻO ka maiʻa kekahi kumu maikaʻi loa o ka ikehu maoli, no ka mea, loaʻa nā huaora like ʻole, nā minela a me nā ʻakika. Hoʻoikaika ka maiʻa i ke olakino ʻōpū a hoʻopau i nā pilikia o ka ʻōpū.
Kālika
Loaʻa i nā Cranberries nā pūhui i kapa ʻia he proanthocyanides. He nui ko lākou waiwai, ʻo kekahi o ia mea ke pale aku i ka ulu ʻana o ka bacteria ma nā paia o ka ʻōpū. No laila, ʻo ka ʻai ʻana i nā cranberries e pale ai i nā maʻi maʻi urinary tract. Kōkua pū ka hua i ka hoʻoikaika ʻana i ke olakino o ka naʻau.
Broccoli
Ua lilo ʻo Broccoli i meaʻai nui maoli i waena o nā mea mālama ola olakino. ʻAʻole pēlā wale nō! Loaʻa i ka Broccoli nā pūhui e kōkua i ka pale ʻana i ka maʻi maʻi umauma. He kiʻekiʻe kēia meaʻai nui i nā huaora C a me A, fiber, potassium, hao, a me nā calorie liʻiliʻi loa.
Mele
ʻO nā ʻāpala, ʻoi aku ka nui o ka wā, aia ka quercetin, he antioxidant e kōkua i ka hoʻoikaika ʻana i ke kino e hakakā i nā maʻi. ʻO kēia mau hua ʻulaʻula kekahi e kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka lolo, hoʻemi i ke kaumaha, a hoʻomaʻamaʻa i ke kiʻekiʻe o ka cholesterol koko. Ma ke ala, ʻo ka poʻe makemake e lilo i ke kaumaha e hoʻokomo i nā ʻāpala i kā lākou ʻai, no ka mea e kōkua lākou i ka pōloli.
Hua-olonā
Loaʻa i ka flax nā tona o ka omega-3 fatty acids, fiber, lignans (he pūhui anti-tuberculosis) a ua manaʻo ʻia ʻo ia kekahi o nā meaʻai maikaʻi loa no ke olakino wahine. ʻO ka hoʻohana ʻana i ka flaxseed e kōkua i ka hōʻemi ʻana i ka ʻeha i ka wā menstruation, hoʻomaikaʻi i ka hana hānau, hōʻemi i nā hōʻike o ka PMS a he pale pū kekahi i ka maʻi maʻi umauma.
Carrots
He kumu maikaʻi loa ka ʻaʻa aʻa ʻalani i nā haʻahaʻa paʻakikī e hāʻawi i ka ikehu i ke kino. A ʻo ka potassium i loko o nā kāloti e hoʻomalu i ke koko. Eia kekahi, hoʻoikaika ʻia nā kāloti me ka huaora A a e hoʻomālamalama maoli i kou ʻili.
Pākena
ʻO kekahi meaʻai nui a mākou i hīmeni ai i kahi ode no ka manawa lōʻihi loa! Loaʻa nā ʻavokado i nā momona momona monounsaturated e kōkua i ka hōʻemi ʻana i ka momona. Eia kekahi, he nui ka potassium, magnesium, protein, vitamina B6, E a me K.
Kahekaleka pouli
ʻAʻole kēia e pili ana i ke kokoleka ʻoihana me ka nui o ke kō, akā e pili ana i ke kokoleka kūlohelohe a me ke olakino, ʻo ka ʻike o nā pī koko i ʻoi aku ma mua o 55%. ʻAʻole hiki ke kūʻai ʻia kēlā mau kokoleka, akā ʻo kona nani ʻo ia ka paʻa hoʻokahi e paʻa iā ʻoe no ka manawa lōʻihi e mālama i ke olakino! Loaʻa i ka kokoleka ʻeleʻele nā antioxidants e pale ai i ka puʻuwai a kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi ʻaʻai a me ka maʻi puʻuwai. He waiwai nō hoʻi ia i nā pūhui hoʻoikaika iwi, magnesium, manganese, copper, zinc, a me phosphorus, kōkua i ka hydration o ka ʻili, hoʻohaʻahaʻa i ke koko, a hoʻomaikaʻi i ka hoʻomanaʻo.
ʻO ka'ōmaʻa Green
Kōkua kēia inu i ka hakakā ʻana i ka maʻi kanesa a me ka maʻi cardiovascular, pale i ka dementia (dementia), ka maʻi diabetes a me ka hahau ʻana. ʻO ke kī ʻōmaʻomaʻo kekahi e kōkua i ke kaua ʻana i ka luhi.
ka wai
ʻAʻole hiki iā ʻoe ke kamaʻilio e pili ana iā ia, akā, e like me kā lākou e ʻōlelo nei, ʻo ka hana hou ʻana ... ʻO ka wai ko mākou hoaaloha maikaʻi loa. Pono e lilo ia i mea hoʻomana i kēlā me kēia lā! Kōkua ia i ka mālama ʻana i ko mākou ʻili i ka ʻulaʻula a olakino, hoʻopau i nā toxins mai ke kino a hoʻonui i ka ikehu. E inu ma kahi o 8-10 mau aniani wai maʻemaʻe i ka lā.