Pili pololei ko mākou ikehu i nā meaʻai a mākou e ʻai ai. ʻO nā meaʻai a mākou e koho ai e hoʻopiha i ko mākou kino hiki ke hoʻonui i ko mākou ola a hoʻemi paha. Aia ma lalo ka papa inoa o nā meaʻai waiwai nui e kōkua iā ʻoe e hoʻoikaika i kou ola a hoʻomaikaʻi i kou olakino a puni ka lā. Mele
Ua ʻike nā kānaka a pau he "hoʻokahi ʻāpala i ka lā a ʻaʻole pono ʻoe i ke kauka", a he ʻoiaʻiʻo! He nui nā huaora a me nā minela i loko o nā ʻāpala, he kumu waiwai lākou o nā flavonoids a me polyphenols, he mau antioxidants ikaika. E ho'āʻo e ʻai iā lākou i kēlā me kēia kakahiaka a hoʻohui iā lākou i ka smoothies.
bananas
ʻO ka maiʻa kekahi o nā kumu maikaʻi o ka potassium, e kōkua i ka mālama ʻana i ke koko maʻamau a me ka hana o ka naʻau. Ua uhi ʻia ka maiʻa me kahi ʻili, no laila hiki iā ʻoe ke hoʻolei iā lākou i loko o kāu ʻeke a lawe ʻia paha i loko o kou mau lima. ʻO kēia meaʻai meaʻai e hoʻonui i kou ikaika i ka wā hoʻomaha awakea.
Pepa ʻulaʻula
Hoʻopiha ʻia nā pepa momona i nā huaora antioxidant A a me C, he mea nui ia no ka nani o kou ʻili. Loaʻa i nā pepa ʻulaʻula ka lycopene, i hōʻike ʻia e pale i ka maʻi kanesa. Inā makemake ʻoe i kahi crunch puʻuwai, maikaʻi nā pepa ʻulaʻula. E ho'āʻo e hoʻokomo i loko o ka ʻuala i ka wā ʻaina awakea.
ʻO Hummus
Hana ʻo Hummus i kahi meaʻai maikaʻi a ikaika hoʻi e hoʻomāʻona i kou makemake ʻono a ʻono. He mea hoʻoikaika ikaika loa ia ke hui pū ʻia me nā mea ʻē aʻe ma kēia papa inoa e like me nā pepa ʻulaʻula, kāloti, a me nā kukama. E ho'āʻo e hana i ka hummus me ka moa hou (chickpeas) me ka zucchini ma kahi o ka moa kahiko me ka tahini hou (sesame paste). Loaʻa iā ʻoe nā amino acids a me ka calcium mai ka tahini hou, akā ma kahi ʻano māmā, ʻaʻole starchy.
Koleka ʻeleʻele maoli
Inā loaʻa iā ʻoe kahi niho ʻono, ʻoi aku ka maikaʻi ma mua o nā meaʻai momona i loaʻa ka starch i hoʻomaʻemaʻe ʻia e hoʻopau i nā huaora e pono ai no ka ikehu. Manaʻo ʻia ʻaʻole e ʻai i ka waiū, akā ke kokoleka ʻeleʻele maoli, no ka mea aia ka nui o nā antioxidants ikaika. Akā, aia i loko o ke kō, no laila pono e kaupalena ʻia i ka 1-2 auneke (ma kahi o 57 grams) i kēlā me kēia lā.
kaʻuala na anoano
ʻO kēia mau hua he hale kūʻai wale nō ia o nā minerale e like me ka magnesium, ka hao a me ka calcium, ka huaora K a me nā protein. E ʻoluʻolu, e māʻona nā ʻanoʻano paukena i kou makemake ʻai i ka wā e pono ai ʻoe e hoʻoikaika i kāu hana. ʻOi aku ka māmā ma mua o nā nati, e hoʻāʻo e ʻai i ka hapahā kīʻaha o kēia mau hua i ke ahiahi i kekahi mau hola ma hope o ka ʻaina awakea, ʻoi aku ka nui inā ʻoe e hana ma hope o ka hana a inā lōʻihi ka manawa ma mua o ka ʻaina awakea.
Carrots
He kiʻekiʻe nā kāloti i ka fiber, no laila he ala paʻakikī loa ia e hoʻopau i ka makemake me ka poina ʻole e ʻai pono. Loaʻa i ka nui o ka huaʻa A ma ke ʻano o ka beta-carotene, maikaʻi ia no ka ʻike. Eia kekahi, ʻo kā kāloti kahi mea kanu i hui maikaʻi ʻia me ka hapa nui o nā meaʻai ʻē aʻe, a he mea maikaʻi loa ia no ka ʻai ʻai i nā lā a pau.
Celery
ʻO ka Celery kahi kumu hoʻolaʻa o ka fiber, nā huaora B a me C. He hopena diuretic ma muli o ke koena o ka potassium a me ka sodium electrolytes i loko o ia mea, e kōkua ana e hoʻopau i ka wai nui i loko o ke kino. Loaʻa iā Celery nā waiwai anti-inflammatory. ʻOi aku, maikaʻi loa ia me ka hummus no kahi meaʻai nui aʻe, a i ʻole e hoʻohui iā ia i kahi smoothie ʻōmaʻomaʻo (e ʻike i lalo).
Mea ʻai puree momona
ʻO ka hana ʻana i ka soup puree meaʻai he ala maikaʻi loa ia e loaʻa ai ka nui o nā mea kanu i ke anuanu. ʻAʻohe mea maikaʻi aʻe ma mua o ke kīʻaha mehana o ka sopa, no laila e hoʻāʻo e hoʻonui i kou ikehu me ka lawelawe ʻana i nā mea kanu maʻemaʻe. No ka mea, ʻo ka sopa ka hui ʻana, a hiki i kou kino ke komo maʻalahi i nā meaʻai i loaʻa me ka hoʻohana ʻole ʻana i ka ikehu no ka wāwahi ʻana iā lākou.
Ka wai lemi
He mea maʻalahi paha ia, akā ʻo ka inu ʻana i ka wai me ka lemon (anu a wela paha) kahi ala kaulana e hāʻawi ai i ka ikehu. ʻO ka dehydration ke kumu nui o ka luhi, no laila e inu i nā sips liʻiliʻi. Hāʻawi ka Lemon i kahi uku hou o nā huaora a me nā enzymes. No laila e hoʻomaka i kou lā me ka hilinaʻi me kahi kīʻaha wai lemon wela.
Oatmeal
ʻO ka ʻoats kekahi o nā mea momona maikaʻi loa e loaʻa iā ʻoe. E ho'āʻo e ʻai i ka oatmeal i ke kakahiaka, a ma hope o 25 mau minuke hiki iā ʻoe ke loaʻa i kahi hua a i ʻole, inā ʻoe e pōloli, i kahi smoothie ʻōmaʻomaʻo. E kāpīpī me ke kinamona no ka ʻoi aku ka maikaʻi a me ka ʻono.
ʻOmaomao ʻōmaʻomaʻo cocktail
E ho'āʻo e hoʻohui i ka lawelawe ʻana o kēia cocktail ke haʻahaʻa ʻoe i ka ikehu. Loaʻa i ka nui o nā ʻōmaʻomaʻo i loko o ka inu hoʻokahi me kahi hua liʻiliʻi no ka ʻono, no laila ʻono wale ka ʻono. Hoʻopiha ʻia me nā huaora, nā enzymes, nā minela, nā amino acids a me ka waiwai i ka fiber, e lilo ia i mea hoʻomaʻamaʻa kūpono i kēlā me kēia lā no ka ʻaina kakahiaka a me ka ʻaina awakea.
Kepau
He meaʻai maikaʻi ka ʻalani, ʻoi aku i ke kauwela. Loaʻa iā ia ka lycopene, e like me ka mea i ʻōlelo mua ʻia, ua pili i ka pale ʻana i ka maʻi kanesa. No ka loaʻa ʻana o ka pono, e ʻai i ka melika ma ka ʻōpū ʻole. E like me nā hua ʻai ʻole a me ka momona haʻahaʻa, ʻeli koke ia a pono e hele maikaʻi ʻia ma ka ʻōpū i ʻole e ferment mua ma hope o ke koena o ka meaʻai.
Wai niu
ʻO ka inu ʻana i ka wai niu kekahi o nā ala maikaʻi loa e hoʻomaʻemaʻe maoli ai i kou ʻili. Hoʻopiha ʻia me nā electrolytes a loaʻa nā waiwai detoxifying. ʻOi aku ka maikaʻi o nā niu ʻōpio, akā ʻaʻole maʻalahi kēia (!). I kēia lā, hiki iā ʻoe ke loaʻa ka wai niu i loko o nā pahu pahu ma ka hapa nui o nā hale kūʻai meaʻai olakino.
Saladi ʻōmaʻomaʻo
ʻAʻohe mea e like me ka salakeke ʻōmaʻomaʻo e hāʻawi i ka hoʻoikaika ikaika. Ua piha nā huaʻai ʻōmaʻomaʻo i nā huaora a me nā minela e ʻeli koke ana, no laila e ʻoluʻolu ʻoe. ʻO ka hoʻohana ʻana i ka wai lemon māmā ke ala kūpono e loaʻa ai kahi meaʻai i ka wā e haʻahaʻa ana ʻoe i ka ikehu.
Pineapple
He maʻalahi ka paina a loaʻa i ka bromelain enzyme, e kōkua ana i ka hoʻoemi ʻana a me nā mea hoʻomaʻemaʻe. Eia hou, e hoʻomanaʻo e ʻai i ka pineapple me ka ʻōpū ʻole a mai hoʻohui pū me nā meaʻai ʻē aʻe.
Blueberries
ʻO nā Blueberries kahi meaʻai ʻono, hoʻoikaika ikaika. Ua ʻike ʻia kēia mau huaʻai no ko lākou mau waiwai hoʻoikaika lolo a hoʻonui i ka ikehu, no laila maikaʻi ke ʻai iā lākou ma mua o ka hoʻāʻo ʻana a i ʻole ka wā pono ʻoe e nānā pono. Nui mau kēia mau hua!
Pākena
Hoʻopihaʻia me ka fiber, nā momona maikaʻi, a me ka fiber, hiki i nā avocados ke lilo i mea nui o kou lā. E mālama pono i kou ʻili a ʻōpio. Ua ʻike ʻia hoʻi nā ʻAvocados e kōkua i ka hoʻohaʻahaʻa i ka pae cholesterol. Inā ʻaʻole ʻoe makemake e ʻai e like me ia, e hoʻāʻo e hoʻohui i nā avocados i nā salakeke.
ʻO ka granola maka (muesli, mai nā meaʻai āu e makemake ai)
He meaʻai maikaʻi ʻo Granola inā ʻoe e pōloli i ke awakea. E koho ʻoe i kahi granola ʻaʻole i hoʻopau ʻia (ʻaʻole i hana ʻia inā loaʻa iā ʻoe kekahi), ʻoi aku ka maikaʻi me ka ʻole o ka gluten a me nā tona kō. A ʻoi aku ka maikaʻi e hoʻāʻo a hana iā ʻoe iho mai ka buckwheat.
Kī Herb
Hiki iā ʻoe ke inu i ke kī lāʻau inā ʻaʻole ʻoe makemake e ʻai i ka pō, i ke kakahiaka a i ke awakea paha. E hōʻoia wale ʻaʻole he caffeine. ʻO ka rooibos ʻulaʻula ka koho maikaʻi loa no ka mea he waiwai ia i nā antioxidants a ʻono maikaʻi.
mau hua fiku
ʻO nā fiku maloʻo e hoʻomaʻemaʻe maikaʻi i ke koko, e kōkua i ka wehe ʻana i ka mucus a me nā toxins mai ko mākou kino. E hōʻoia i ka mea hana hana āu e koho ai ʻaʻole e hoʻohui i ke kō a i ʻole nā mea hoʻohui ʻē aʻe. Loaʻa i nā fiku ka nui o ke kō, no laila pono ʻoe e kaupalena i ka nui o kāu lawelawe ʻana i kekahi. Inā loaʻa iā ʻoe ka candidiasis a i ʻole nā pilikia me nā pae kō, pono ʻoe e pale i nā hua maloʻo a ʻai i nā hua hou.
Strawberries
ʻO kahi huahana maikaʻi loa i loaʻa i ka fiber, ka nui o ka huaora C, a me ka biotin (maikaʻi no ka ʻili, ka lauoho, nā kui) a me ka waikawa folic. Loaʻa nā Strawberries i nā antioxidants. ʻO ke koho kūpono no ke kauwela!
ʻO Quinoa
He mea hoʻohui maikaʻi ʻo Quinoa i kāu meaʻai no ka mea he pūmua piha i loaʻa nā waikawa amino pono. ʻO kēia kekahi o nā meaʻai nui loa a me nā meaʻai momona hiki iā ʻoe ke koho mai.
kukama
ʻIke maikaʻi ʻia nā kukama ma ke ʻano he mau mea kanu waiwai i ka silikon mineral. He meaʻai ʻono, hoʻomaʻemaʻe a me ka meaʻai maikaʻi loa ma kāna iho a i ʻole ʻia i loko o ka hummus. E ho'āʻo e hana i ka salakeke kukama me ka ʻāpala cider winika maoli.
Sauerkraut
He meaʻai waiwai ʻo Sauerkraut i nā probiotics. Hāʻawi ka probiotics i ka hoʻokumu ʻana i ka vitamina B, ka mea, e hoʻopiha iā ʻoe i ka ikehu no ka lā holoʻokoʻa.
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