Manaʻo ka poʻe kākoʻo i ka meaʻai maka e hoʻopau ka hana wela o nā huahana iā lākou i nā huaora a me nā minela pono. Hoʻopaʻapaʻa ka poʻe kūʻē ʻo ka kuke ʻana i nā meaʻai e kōkua iā lākou e ʻoi aku ka maikaʻi. He aha nā meaʻai ʻoi aku ka maikaʻi ke ʻai ma hope o ke kuke ʻana?
Carrots
Kāloti - ke kumu o ka beta-carotene a me nā mea pono maka i loko o ko mākou mau kino hapa wale nō. Hoʻonui ka mālama ʻana i ka wela i ka omo ʻia ʻana o ka beta-carotene mai nā kāloti, a i ke kaʻina o ke kuke ʻana a i ʻole ka palai ʻana i nā kāloti, aia nō he mau antioxidant hou aʻe. ʻO ka ʻai ʻana i ke kāloti maikaʻi maikaʻi a ma nā ʻano kuke.
Spinach
Loaʻa i nā spinach nā oxalates, kahi e pale ai e komo i ka hao. Hoʻokomo wale ʻia ka hao maka mai ka milo e 5 pakeneka wale nō. ʻO ka mālama wela ʻana i nā lau e hoʻoliʻiliʻi i ka ʻike o nā oxalates. He mea nui ʻaʻole e hoʻonui i ka kolo i ka kuke ʻana.
Pākē
Loaʻa i nā kōmato nā antioxidant lycopene. Kōkua ia i ka pale ʻana i ka maʻi ʻaʻai a me nā maʻi maʻi ʻōpū. Ke hoʻomaʻamaʻa wela mua o nā ʻōmato, hoʻonui ka pae lycopene, a ʻoi aku ka maikaʻi o ke komo. Eia kekahi, koi ʻia e koho i ka ʻai o nā tōmato maka a moa.
Asparagus
Ke mālama maʻamau ʻia ka asparagus, hoʻonui ia i ka bioavailability o nā meaola a me nā polyphenols - nā antioxidant e pale i ke kino mai nā hopena ʻino o ke kaiapuni. Eia kekahi, ke wela i ka asparagus e hoʻonui i ka hoʻonui o ka wikamina A, beta-carotene, a me ka lutein.
Fish
Loaʻa i nā halo ka nui o ka protein, nā huaora, a me nā minela. ʻO ka kuke ʻana iā lākou i loko o ka ʻaila e hoʻonui nui i ko lākou waiwai meaʻai a kōkua i ke kino e komo i nā huahana kaumaha.