ʻO ka meaʻai olakino e kōkua i ka pale ʻana i ka nui o nā maʻi e kū nei nā kāne i nā makahiki like ʻole. ʻO ka maʻi diabetes, nā maʻi cardiovascular, nā maʻi o ka ʻōnaehana hānau a me nā mea ʻē aʻe he nui - hiki ke pale ʻia kēia mau mea inā pololei ka meaʻai a waiwai i nā mea pono.
Kahekaleka pouli
Ma nā nui kūpono (ʻaʻole kahi pā i ka manawa), he kokoleka ʻeleʻele kahi hopena maikaʻi i ke olakino o nā kāne. Hoʻohaʻahaʻa ia i ke koko a me ka pae cholesterol a hoʻoikaika i ke kahe koko. Mai nānā i ke ala o ka waiū, keʻokeʻo, a i ʻole ke kokoleka ʻeleʻele i haʻahaʻa i ka pī koko. E kūʻai mai i ke kokoleka ʻeleʻele maikaʻi, ʻoi aku ka maʻalahi o ka loaʻa ʻana i kēia manawa. E ʻai ia ma ka liʻiliʻi a kaʻawale mai nā meaʻai nui - ʻaʻole ʻoi aku ma mua o 30 grams i kēlā me kēia lā.
Cherry
Loaʻa i ka puaʻa cherry nā anthocyanins, he mau kemika anti-inflammatory. I nā ʻano tart o kēia mau mea ma mua o nā mea ʻono.
He heluna nui o na kane ke alo nei i ka ma'i maikai ole e like me ka gout. Ua hōʻike ʻia kahi haʻawina ʻo ka ʻai ʻana i 10 cherries i ka lā hiki ke kōkua i ka wā o ka maʻi maʻi.
Pākena
Maʻemaʻe a hala ʻole ka inoa o ka avocado, a no ke kumu maikaʻi. He nui nā mea pono o kēia hua, nā huaora, nā macro- a me nā microelements. E like me nā nati a me ka ʻaila ʻoliva, ʻoi aku ka nui o nā avocados i nā momona maikaʻi. Kōkua ka hua i ka hoʻonui ʻana i ka cholesterol maikaʻi me ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole. A ʻo nā antioxidants i loaʻa i loko o nā avocados e kōkua i ka hōʻemi ʻana i ka pōʻino o nā cell.
bananas
ʻO nā mea i loko o ka maiʻa e hoʻemi i ka ʻeha ʻeha o ka ʻiʻo. ʻAʻohe mea kupanaha ke makemake nui ka poʻe haʻuki i kēia hua! Eia kekahi, he kiʻekiʻe lākou i ka potassium, he mea nui loa ia no nā iwi. A inā loaʻa ʻoe i ka maʻi hypertension a i ʻole ke koko kiʻekiʻe, ʻo ka ʻai ʻana i ka maiʻa hiki ke hoʻohaʻahaʻa i kou koko.
Aina I
Inā pāʻani ʻoe i nā haʻuki, ʻike ʻoe i ka paʻakikī o ke ala ʻana i ke kakahiaka ma hope o ka hoʻomaʻamaʻa ikaika. Me he mea lā, lilo ke kino i ka hao, ʻeha nā ʻiʻo a huki. E ʻoluʻolu e lawe i ka ginger a inu i loko o ia mea a hoʻohui i ka meaʻai. ʻO ka mea ʻo ia ka hana ʻana o ka ginger e like me ka ibuprofen, kahi anti-inflammatory agent. Hoʻemi ia i ka pehu a loaʻa kahi hopena analgesic liʻiliʻi.
Eia kekahi, hoʻomaha ka ginger i ka nausea, hoʻoikaika i ka ʻōnaehana pale, hoʻomaikaʻi i ka digestion a hoʻemi i ka pilikia o ka maʻi prostate.
Pistachios a me Brazil nati
ʻO Pistachios kekahi o nā huaʻai maikaʻi loa no nā kāne. Hoʻohaʻahaʻa lākou i nā pae cholesterol a hoʻopiha i ke kino me ka protein, zinc a me ka fiber. Eia kekahi, ʻo arginine, he amino acid e hoʻonui ai i ke kahe o ke koko ma ke kino, kōkua i nā kāne i loko o ka lumi moe.
He kiʻekiʻe ka nati Brazil i ka selenium, he mineral trace e pāʻani nui i ka ʻōnaehana pale o ke kino. He 544 micrograms o kēia mea i loko o ʻeono a ʻewalu mau nati Brazil. Ma ke ala, ʻo kāna mea hoʻokūkū holoholona nui (tuna) he 92 micrograms wale nō. Inā maʻi pinepine ʻoe, hiki i nā hua Brazil ke hoʻoikaika i kou ʻōnaehana pale.
Ma waho aʻe o ka hakakā ʻana i ke anuanu maʻamau, he mea nui ka selenium no ka ulu ʻana o ke kāne. No laila, inā e hoʻolālā ana ʻoe e lilo i makua kāne, e lawe mai i nā nati e hana i mea ʻai.
Pāpaʻi Tomato
He kiʻekiʻe ka ʻōmato i ka lycopene, kahi mea e pale ai i kekahi mau ʻano maʻi kanesa. Loaʻa ka lycopene i ka paʻi Tomato! Hōʻike kekahi mau haʻawina ʻo ka poʻe e ʻai mau ana i ka paʻi tōmato he haʻahaʻa haʻahaʻa o ka ulu ʻana i ka maʻi prostate.
Ma waho aʻe o ka pale ʻana i ka maʻi kanesa, hoʻemi pū ka lycopene i ka pilikia o ka hoʻomohala ʻana i ka maʻi cardiovascular.
tofu a me ka soya
Ua ʻike ʻia ʻo ka soy kahi kumu o ka protein kiʻekiʻe. Kāohi ia i ka maʻi prostate a kōkua i ka pale ʻana i ka maʻi puʻuwai.
I kēia manawa, ua lawe nā kauka i nā mea kaua e kūʻē i ka soy, e hoʻolaha ana i ka ʻōlelo he mea ʻino ia i ke olakino o nā kāne. Loaʻa i ka Soybeans nā phytoestrogens, nā mea like me nā hormones estrogen. ʻOi aku ka nui o ka estrogene o nā wahine ma mua o nā kāne, ʻo ia ke kumu i hopohopo ai kekahi e hiki i ka soy ke alakaʻi i nā ʻano hormonal. Eia naʻe, ua hōʻike ʻia nā haʻawina ʻo nā kāne e ʻai nui ana i nā huahana soy maikaʻi e like me ka momona e like me ka poʻe e ʻai i ka ʻiʻo. Ua hōʻike pū ʻia nā haʻawina ʻaʻole hoʻonui ka soy i ka pilikia o ka erectile dysfunction. Akā naʻe, he mea nui e ʻike i ke ana a hoʻohana i nā huahana soy ʻaʻole i kēlā me kēia lā, akā i nā manawa he nui i ka pule.
Ka pulse
Hōʻike nā ʻikepili e ʻoi aku ka nui o nā kāne i ka ʻeha puʻuwai ma mua o nā wahine. ʻO ka poʻe e ʻai ana i nā legumes e hoʻemi i kēia pilikia. Ua ʻike ʻia kahi haʻawina ʻo Harvard School of Public Health he hoʻokahi wale nō lawelawe ʻana i nā legumes i ka lā i hōʻemi i ka hopena o ka hōʻeha puʻuwai e 38%. Eia kekahi, hoʻohaʻahaʻa nā legumes i nā pae cholesterol maikaʻi ʻole.
nā mea kanu like ʻole
ʻO nā huaʻai ka meaʻai maikaʻi loa. Akā, ma ke koho ʻana i nā mea kanu liʻiliʻi wale nō (e like me nā kukama a me nā tōmato), ke hoʻonele nei ʻoe iā ʻoe iho i nā pōmaikaʻi e hiki ke lawe mai iā ʻoe. Manaʻo ka poʻe Nutritionists i ka hui ʻana o nā mea kanu like ʻole no ka mea aia lākou i nā phytochemical e hoʻoikaika i ke olakino cell a hōʻemi i ka maʻi kanesa. Eia nō naʻe, loaʻa i nā huaʻai o nā kala like ʻole nā phytochemical like ʻole, ʻo ia hoʻi, ʻoi aku ka maikaʻi, hiki ke hui pū ʻia.
hua ʻalani
He kiʻekiʻe ka huaʻai ʻalani C, lutein a me beta-carotene. Kōkua lākou i ka hōʻemi ʻana i ka nui o ka hoʻonui ʻana i ka prostate. E ʻai i kāloti, ʻuala, ʻalani pepa, a me ka paukena.
Kahua lau lau ʻākala
ʻO ka meaʻai momona i nā ʻōmaʻomaʻo e kōkua i nā kāne e noho lōʻihi. ʻO ka spinach, kale, a me nā ʻōmaʻomaʻo ʻē aʻe he lutein a me ka zeaxanthin. ʻO kēia mau antioxidants ʻelua e hoʻomaikaʻi a pale i ka ʻike a hōʻemi i ka pilikia o ka hoʻomohala ʻana i nā cataracts.
a pau mānoanoa
Pono ke kanaka maʻamau i 35 grams o ka fiber i kēlā me kēia lā. ʻO kekahi o nā ala maikaʻi loa e loaʻa ai iā lākou ʻo ka ʻai ʻana i ka palaoa piha. Mai nānā ʻoe i ka muesli sugary no ka ʻaina kakahiaka no ka mea maʻamau ka nui o ke tona o ke kō a me ka momona. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka oats holoʻokoʻa, ka palaoa, spelled a me nā cereals ʻē aʻe.
Laiki palau a me ka laiki ahiu
ʻAe, hoʻomoʻa koke ka laiki poli keʻokeʻo a ʻoi aku ka maikaʻi ma mua o ka laiki maka i kekahi mau hihia. Eia naʻe, he liʻiliʻi nā meaʻai, akā he nui nā carbohydrates. E koho i ka laiki i hana ʻole ʻia, ʻoi aku ka laiki ʻeleʻele a ʻāhiu paha.
Loaʻa i ka laiki ʻulaʻula ka germ a me ka husk, ʻaʻole i loaʻa i loko o ka laiki keʻokeʻo i poni ʻia. ʻOi aku ka nui o ka protein, fiber a me nā momona omega-3. Ua ʻike ʻia kahi noiʻi ua hōʻemi ka laiki brown i ka maʻi diabetes type XNUMX.
ʻAʻole laiki maoli ka laiki hihiu. ʻOi aku ka momona ma mua o ke keʻokeʻo, akā ʻoi aku ka liʻiliʻi o nā calorie, ʻoi aku ka nui o ka fiber a me ka protein. Aia pū kekahi i ka zinc, phosphorus a me nā minela e pono ai no ka hana maikaʻi o nā aʻalolo a me nā ʻiʻo.
ʻO Blueberry
ʻAʻole kānalua, maikaʻi nā hua a pau no ke olakino. Ua piha lākou i nā antioxidants e hoʻomaha ai i nā aʻa a hoʻoulu hou i ke kino. Akā ʻo ka berry koʻikoʻi no nā kāne he blueberries. He waiwai ia i nā huaora K a me C, a me nā mea hiki ke pale a hoʻomaikaʻi paha i ka erectile dysfunction, a ʻo ka hapa nui o nā kāne i loaʻa iā ia.
ka wai
ʻAʻole ia he mea nui ka hoʻomanaʻo ʻana ʻo ka wai ke kumu o ke olakino o ke kino. No kēlā me kēia kāne ʻoe, e hoʻomanaʻo e inu ma kahi o 8-10 mau aniani wai i ka lā.