Uaʻike nā kānaka a pau i ka hua'ōlelo "". A ua maʻa mākou i ka ʻoiaʻiʻo he mau hua exotic kēia (e like me ka mango, ka niu) a me nā hua (goji, blueberries), liʻiliʻi pinepine - algae (e like me spirulina).
Akā ʻo ka ʻoiaʻiʻo, ʻaʻole wale nā hua o waho a me nā hua exotic e hoʻopiha i kā mākou "puʻa puaʻa" o nā huaora a me nā mea pono ʻē aʻe! Akā i kekahi manawa nā huahana "maʻamau", nā pōmaikaʻi koʻikoʻi ʻaʻole i ʻike ʻia e nā mea a pau.
1. Oatmeal. ʻO "Hercules" maʻamau - he meaʻai nui?! Mai ka manaʻo o ka huahana, ʻaʻole ka loiloi kūʻai - ʻae!
ʻO nā pono o ka oatmeal:
· He nui ka nui o ka mea kanu protein a me 6.2% momona momona!
Loaʻa i nā antioxidants
Nui ka phosphorus a me ka calcium!
Loaʻa iā ia kahi hopena enveloping a anti-inflammatory i ka mucosa ʻōpū;
Hoʻomaʻemaʻe i ka ʻōpū mai nā toxins a me nā hoʻokumu stagnant;
Kāohi i ka maʻi maʻi ʻōpū, nā ʻōpū ʻōpū a me ka gastritis;
Pono no ke kūlana o ka ʻili;
Hoʻoikaika i ka pohō kaumaha a hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
ʻElua mau manawa hauʻoli liʻiliʻi:
Pono e ʻai ʻia ka oatmeal ma ka haʻahaʻa, i ʻole e hoʻomaka e holoi i ka calcium.
· "Instant" oatmeal - ke ʻole, ʻoiaʻiʻo, ua hoʻonui ʻia me ka premix vitamin-mineral - ʻoi aku ka liʻiliʻi o nā meaʻai.
2. Ka pauka koko.
ʻAe, ʻo ia ka mea i inu ʻia e nā kupuna wahine i ka wā kamaliʻi! Hoʻopiʻi ʻia ka pauka koko me nā mea pono - e kōkua i ka hoʻohaʻahaʻa ʻana i ke koko kiʻekiʻe a pale i ke kaumaha. He 15 calories wale no ka pauka koko no ka puna me ka mauna a aneane ole ka momona, no laila, he mea maikai no ka “kuka” no ke kokoleka no ka poho kaumaha a oi aku! Inā makemake ʻoe i ke kokoleka, ka ice cream a i ʻole ka keke (a ʻo kēia mau mea āpau, ʻaʻole naʻe, mamao loa mai ke olakino) - ʻo ka koko ka koho maikaʻi loa! He mea maikaʻi loa ka loaʻa ʻana o ka pauka koko maka: mālama ia i nā mea pono loa. Hiki iā ʻoe ke kuke i mea inu wela, i kamaʻāina i nā mea he nui, a i ʻole e kāwili i kahi pauka koko liʻiliʻi i loko o ka smoothie e hāʻawi i ka inu i kahi ʻono kokoleka! E hoʻomanaʻo wale ʻaʻole ʻōlelo ʻia ka inu koko i ka pō, no ka mea, hoʻoikaika ia.
3. ʻO ka paʻi ʻōmato.
I ka manawa pinepine ua manaʻo ʻia kēia huahana he "ʻilihune", kālā, a no laila - hoʻopau lākou - a me ka haʻahaʻa haʻahaʻa. Akā, ʻaʻole ia he "meaʻai canned", akā he hale kūʻai maoli o nā meaʻai.
Loaʻa i ka paʻi Tomato ka waiwai waiwai lycopene, ka mea e hoʻomaikaʻi nui ai i ke ʻano o ka ʻili, hāʻawi iā ia i ka ʻulaʻula olakino, a maikaʻi hoʻi no ka puʻuwai (e hoʻemi i ka hopena o ka puʻuwai puʻuwai e 34% i nā wahine, e like me nā kauka). Maʻalahi ka hoʻohana ʻana i ka paʻi Tomato, no ka mea. ʻaʻole makemake i ka hoʻomehana, hiki ke hoʻohui pololei ʻia i ka pā i hoʻopau ʻia - hoʻoulu a ʻo ia nō. ʻO ka paʻi Tomato e like me ka GOST a i ʻole nā mea like ʻaʻole i loko o ka wai a me ka starch, a ʻo ka papaʻaina a i ʻole ka paʻakai kai e hana ma ke ʻano he preservative. ʻO ka huahana meaʻai kūlohelohe maoli!
4. Broccoli (asparagus a i ʻole kāpeti "'ōmaʻomaʻo")
- he kīʻaha maʻa ma kā mākou papaʻaina, akā he meaʻai nui. E hoʻoponopono iā ʻoe iho: ma ke ʻano o ka 100 g, ʻoi aku ka nui o nā calorie ma mua o ka pipi (ʻo kā mākou pane i nā mea ʻai ʻai !!), a me kahi mea kiʻekiʻe o ka vitamina A, i manaʻo ʻia i kekahi manawa he "deficient".
Hoʻokahi wale nō poʻo o ka broccoli i loaʻa:
904% o ka lawe ʻana i kēlā me kēia lā o ka huaora C,
ʻO 772% o ka waiwai o kēlā me kēia lā o ka huaora K (he mea maikaʻi ia no nā iwi a me nā puʻupaʻa, pili i ka absorption o ka calcium a me ka huaʻa D),
96% o ka pono o ka folic acid i kēlā me kēia lā,
ʻO 29% o ka maʻamau o ka calcium (ma kahi ʻano i hoʻopili maikaʻi ʻia!),
25% o ka maʻamau o ka hao,
32% o ka maʻamau o ka magnesium,
40% o ka maʻamau o ka phosphorus,
ʻO 55% o ka maʻamau potassium.
ʻO ka mea kiʻekiʻe loa o kēia mau meaʻai i loaʻa i ka broccoli hou hauʻoli. Ke mālama ʻia (ʻaʻole paʻa), nā huaora a me nā mea ʻē aʻe mai ke kāpeti ʻōmaʻomaʻo, ʻaʻole naʻe, "". No ke kumu like, ʻaʻole hiki ke hoʻokomo ʻia i loko o kahi maloʻo hohonu (ikaika)!
Ke kānalua nei paha ʻoe he meaʻai nui kēia?!. ʻIke ʻia e nalowale kekahi mau meaʻai i ka mālama ʻana i ka wela. Mai hoʻomoʻa i ka broccoli, ʻoi aku ka lōʻihi: ʻoi aku ka maikaʻi o ka blanch, e hoʻomoʻa koke i ka wok, a i ʻole e kālua i loko o ka umu wela a i ʻole ma ka grill.
5. Nā Beets.
ʻO kekahi mea ʻē aʻe ʻaʻole loa a mamao loa mai ka huahana "super" i loaʻa nā waiwai meaʻai maikaʻi loa me ka prefix "super"!
· Hoʻemi ka beets i ke koko kiʻekiʻe a kōkua i ka mālama ʻana i ke kaumaha, maikaʻi no ka puʻuwai.
· I kēia mau lā, ua loaʻa nā hōʻike he "ʻike" maoli ka beetroot: hoʻonui ia i ka hoʻomanawanui kino! No laila, he huahana waiwai ia no ka poʻe e alakaʻi ana i kahi ola hana.
He haʻahaʻa ka ʻike o ka macro- a me ka micro-nutrients i ka beet, he haʻahaʻa haʻahaʻa - ʻaʻole ia he meaʻai, akā he meaʻai!
· He haʻahaʻa-calorie nā beets, pono no ka hematopoiesis a no ka hoʻomaʻamaʻa ʻana i ka hoʻokuʻu ʻana o nā toxins me kahi ʻano o ka constipation.
He mea nui e ʻike i ka kuke ʻana a me ka ʻai ʻana i nā beets – ʻAi wale i ka beets maka a i ʻole ka inu ʻana i ka wai maka he mea pōʻino: loaʻa iā lākou nā mea ʻawaʻawa a me ka carcinogenic. He mea maʻalahi loa ka neutralizing iā lākou - e hoʻohui i ka smoothies a i ʻole ka wai me nā beets: no ka laʻana, ma kahi liʻiliʻi liʻiliʻi liʻiliʻi liʻiliʻi, ʻalani a i ʻole wai ʻāpala (a i ʻole ascorbic acid wale nō). ʻO Beetroot ka "hiʻona" o ka papa ʻai meaʻai o kā mākou meaʻai, akā ma ke ʻano he meaʻai, i ka nui nui, he mea ʻino ke ʻai: nāwaliwali ia, nui ke kō; ʻO ka hoʻohana nui ʻana i ka calcium.
No laila ua loaʻa iā mākou he 5 meaʻai meaʻai meaʻai meaʻai meaʻai maikaʻi loa! ʻO ke kumu holoʻokoʻa o ka ʻai ʻana i nā "superfoods" pololei i ka hoʻonohonoho o nā huaora a me nā minela, pono kūikawā, a i ʻole ka nui o ka protein, ʻaʻole i ka hanohano a me ka hiki ʻole o ka huahana. No laila, e like me kāu e ʻike ai, aia kekahi mau "superfoods" i ʻike ʻole ʻia ma lalo o ko mākou mau ihu, a loaʻa nui!