ʻO ka hinuʻaila
E like me nā aila a pau, he ʻoiaʻiʻo, kiʻekiʻe i nā kāloli, akā lawe ʻia ia e ke kino hoʻokahi haneli pākēneka. Loaʻa iā ia nā wai momona momona polyunsaturated - oleic, linoleic a me linolenic - kahi e hoʻoulu ai i ka metabolism, a laila e kōkua nei e kāpae i nā mea āpau. Hoʻopili - a mai nā toxins weliweli a me nā toxins. Loaʻa iā ia he nui nā huaora nani A a me E a me nā antioxidant e lohi i ka hana ʻelemakule. He mea nui wale nō ʻaʻole e hoʻonui iā ia: 2 tbsp. e lawa nā puna o ka ʻaila i ka lā.
kukui
Ua ʻimi lōʻihi nā ʻepekema i ka loulou ma waena o ka ʻai ʻana o ka nut a me ka pohō kaumaha. ʻOiaʻiʻo, inā ʻike ʻoe i ka wā e kū ai: ʻaʻole pono ʻoe e ʻai ma mua o 30 g o nā nati i kēlā me kēia lā, ʻekolu i ʻehā mau manawa o ka pule. Pono lākou e like me ka meaʻai māmā: ʻo kahi mau hua liʻiliʻi wale nō e "hoʻopaʻa i ka ilo" me ka ʻole o ka hoʻonui ʻana i nā calori. Aia pū lākou i nā mea e hāpai i ka hana o serotonin. Hoʻoliʻoli kēia hormone iā mākou a ma ka manawa like e hōʻemi ai i ka pōloli. ʻOiaʻiʻo, hopu pinepine mākou i ke kaumaha.
kokoleka
ʻAʻole kekahi, akā pouli wale a ʻawaʻawa hoʻi. A pono ʻoe e ʻai ia ma hope o ka ʻai ʻana, akā ʻelua mau hola ma mua. I kēia hihia, ua hōʻike nā noiʻi e loaʻa i kahi kanaka 17% ka liʻiliʻi o nā calorie i ka wā o ka ʻaina awakea a i ʻole ka ʻaina awakea. Manaʻo nā kānaka ʻepekema ʻo kēia no ka mea he kokoleka pouli ia, ʻokoʻa ka waiū counterpart, loaʻa ka waiū koko maoli - kahi kumu o ka stearic acid, kahi e hoʻolohi ai i ke kaʻina hana digestion. I nā huaʻōlelo ʻē, hoʻohana nui mākou i ka hana a me ka manawa e ʻeli ʻana i 100 g o ka kokoleka pouli ma mua o ka ʻeli ʻana i ka pā like o ka waiū momona. A ua piha mākou i ka lōʻihi, a ua lilo ka nui o kā mākou calorie. A ke emi nei ka wikiwiki o ko mākou kaumaha.
me ka waiū
ʻO nā mea aloha i ka tī, a me nā ʻano paʻakikī, he waiwai nui ko ka butyric acid i loko o ko lākou mau kino. Hoʻohui ʻia kēia haʻahaʻa mole mole mole mole i ko mākou ʻōpū a mea nui ia no kona olakino: pale ia i nā radical free, kākoʻo i kāna microflora, a normalize i ka digestion. Maikaʻi loa ka kesi no ka kaohi ʻana i ka makemake. ʻO nā momona i loko o laila e hoʻohaʻahaʻa koke i nā pae kō kō a hoʻōla i ka makemake e hoʻopiha. ʻAʻole e hōʻike i ka ʻoiaʻiʻo o ka tī i ka nui o nā wikamina A, ka hui B, ka calcium a me nā probiotics, he mea nui ia no ka pale āpau.
iʻa
Inā makemake ʻoe e lilo i ka paona, hoʻokomo i ka iʻa momona i kāu papaʻai ʻekolu mau manawa o ka pule. A ʻo ia ke kumu. ʻO ka momona o ka iʻa, ʻoi aku ka nui o ka vitamin D a me ka omega-3 fatty acid i loko. ʻO kēia, kōkua kēia mau mea ʻelua iā mākou ʻaʻole wale e kāpae i ka nui o ke kaupaona, akā mai nā pilikia olakino ʻē aʻe. Hoʻomaopopo ʻia ʻo ka poʻe momona i loko o ko lākou kino aneane nele i ka wikamina D. Hana ʻia ia i loko o ka ʻili ma lalo o ka mana o ka lā, ka mea liʻiliʻi i kā mākou latitude, a i ʻole hele mai ma waho. Akā liʻiliʻi mai kahi: ʻo ka iʻa kekahi o nā kumu liʻiliʻi o ia. ʻO kahi laʻana, 100 g ka momona o ka sālemona momona i loko o ka lā o kēlā me kēia lāʻau. A kōkua nā omega-3 acid i nā ʻōnaehana paleʻea a me nā metabolic i ke kaulike: inā ʻaʻole holo pono lākou, pili mau kēia i ke kaupaona - hoʻomaka ka pua ma ka pālāki e kolo i luna.