Contents
I ka hāʻule mua e mālama ʻoe i ka hoʻoikaika ʻana i ka ʻōnaehana pale o ke kino e kū pono i nā kau anuanu a me ka maʻi palupalu. He aha nā hana e hiki ai iā mākou ke hana e kākoʻo kūlohelohe i ke kino a me ka pūnaewele pale?
Pono e nānā i ka hoʻoikaika kino a me ka olakino olakino, waiwai i nā wikamina, nā minelala a me nā antioxidants.
Inā mālama mākou i ka hiamoe maikaʻi a hoʻopaʻa i ke kūlana koʻikoʻi, e mākaukau mākou no ke kau anuanu no 100%. Akā he aha ka mea koe wale nā huaʻai a me nā mea kanu?
1. Nā huahana pickled
ʻOiai ʻo ka marinating ʻana i ke kō i loko o nā huaʻai a me nā mea kanu, ua hoʻololi ʻia i ka lactic acid, kahi e hana ai i nā kūlana maikaʻi no ka hoʻomohala ʻana i nā hua bacteria. Noho lākou i ka ʻōpū a hoʻoponopono i ka metabolism o ke kino. Hoʻoikaika pū nā meaʻai pickled i ka ʻōnaehana pale no ka mea kōkua ia e pale aku i nā maʻi. I ke kaʻina hana fermentation, i hoʻohui ʻia i nā huaora C, ua hana pū ʻia ʻo A, E, K a me ka magnesium, calcium, phosphorus a me ka pālolo.
I loko o nā kīʻaha kuʻuna, ʻo nā kukama pickled a me ke kāpeti he wahi koʻikoʻi. Akā, e hoʻomanaʻo hiki iā mākou ke hoʻohana no kēia kaʻina ʻana i nā ʻāpala, nā pears, nā hua waina, nā radishes, beets a i ʻole nā oliva. Pono ʻoe e hoʻokolohua a hoʻololi i kāu papa kuhikuhi. Hiki i nā mea aloha o ka hikina ke hana me kahi kīʻaha e like me ka kimchi Asia.
2. Nā huahana waiū
Hana like nā huahana dairy e like me ka mea i wehewehe ʻia ma luna. A e like me nā meaʻai pickled, loaʻa lākou i ka bacteria lactic acid, e hoʻopilikia maikaʻi i ka microflora o ka ʻōpū o ka ʻōpū, e hōʻemi i nā hōʻailona o ka lactose intolerance a kākoʻo i ka ʻōnaehana pale.
'Ōlelo lākou i kēia manawa ʻo ka ʻōpū ka lua o kā mākou lolo. He ʻoiaʻiʻo, no ka mea, he mea nui ka pua ʻōpū kaulike no ka hana pono o ke kino holoʻokoʻa. ʻO nā huahana e like me kefir, yogurt a i ʻole ryazhenka, aia i waena o nā probiotics maoli.
ʻAʻole ʻoe maopopo i ka mea e ʻai ai ma waena o ka ʻai? ʻO kahi koho maikaʻi a maikaʻi hoʻi he waiu fermented baked maoli a i ʻole yogurt, ʻaʻole ia e hōʻoluʻolu wale iā ʻoe, akā e hoʻomaikaʻi i ka metabolism a hoʻomaʻamaʻa i ka lawe ʻana i nā meaʻai a mākou e ʻai ai. Hoʻokahi wale nō kīʻaha o kēia mau mea inu e lawa ai i ka 20% o ka pono o kēlā me kēia lā no ka calcium e hoʻoikaika i nā iwi.
3. Nā iʻa
Ma nā ʻōlelo a nā kauka a me nā meaʻai meaʻai pono ʻoe e ʻai i ka iʻa ma ka liʻiliʻi ʻelua i ka pule. ʻO ka mea pōʻino, he kakaikahi nā iʻa i loko o kā mākou papa inoa, ʻoi aku ka momona o nā ʻano iʻa. ʻO nā ʻano like ʻole e like me ka mackerel, sardines, tuna, a me ka salmon a me ka herring, hāʻawi i nā mea pono e kūkulu ai i ka pale ʻana me nā momona momona omega-3 unsaturated.
Loaʻa iā lākou kahi huaʻai D i makemake nui ʻia, pono ke lawe ʻia, ʻoi aku hoʻi i ka hāʻule a me ka hoʻoilo e hoʻoikaika ai i ka ʻōnaehana pale.
4. Nut
He kumu maikaʻi lākou o nā unsaturated fatty acid e hoʻoponopono ana i ka metabolism a me ka pale ʻana i ka hōʻiliʻili o nā momona makemake ʻole ʻia. ʻO kahi kumu waiwai o ka zinc a me ka selenium. Makemake ʻia e hoʻokomo i ka papa kuhikuhi o kēlā me kēia lā i nā ʻano ʻano like ʻole o nā nati. Nui lākou i nā calories, no laila he mea nui ʻaʻole e hoʻonui. ʻOiai ka liʻiliʻi o lākou e hōʻemi ai i ka manaʻo o ka pōloli. ʻAʻohe mea kupanaha nā nati i mea pono o nā papaʻai no ka pohō kaumaha.
ʻO nā mea hou aʻe e pili ana i nā mea ʻai o ke kauwela e nānā i ke wikiō ma lalo:
