Contents
He aha ka mea ʻoi aku ka maikaʻi ma mua o ka wai hua hou ke make wai ʻoe. ʻO ka wai huaʻai homemade e hiki iāʻoe ke hoʻohui i nā huaʻai a me nā mea kanu i loko o kāu aniani e like me kouʻono, akā, he mea olakino a kūlohelohe.
No ka hoʻohuiʻana i kaʻoihana me ka leʻaleʻa, he mea nui eʻike i nā meaʻai i loko o kāu mau huaʻai a me nā meaʻai no ka wai.
ʻO ka wai ACE kekahi o nā wai huaʻai maikaʻi loa no ka ʻono a no ke kino. E pili ana i nā wai e hui pū i nā huaora A, C a me E.
He aha nā hana o kēlā me kēia huaora i loko o kou kino a he aha kā lākou hana ke hui pū ʻia i loko o ke kino.
Nā huaora i ka wai ACE
Vitamin A a i ʻole provitamin A
ʻO nā mea kanu i loaʻa i ka provitamin A
Vitamin A aia wale nō i nā meaʻai o nā holoholona (ke ake, ka ʻiʻo, nā huahana waiu).
No nā mea kanu, aia lākou i ka provitamin A (Beta carotene). He huaʻai ia e hoʻololi ke kino i loko o ke kino i ka huaʻa A (1) ma hope o ka ʻai ʻana i nā meaʻai momona i ka provitamin A.
Loaʻa ka beta-carotene i nā mea kanu ma lalo nei: kāloti, turnip, kālika, pāhiri, dandelion, apricot, celery, letus, kāpeti ʻulaʻula, escarole, spinach ...
Ke kuleana o ka vitamina A
- ʻO ka Vitamin A ka meaʻai i kumu no ke kūkulu ʻana i nā ʻiʻo kino. Hoʻopili pū ia i ka pale o ka epidermis. Hoʻihoʻi ia i ka ʻiʻo i pōʻino. Eia kekahi, hiki i ka huaora A ke hoʻohou i nā ʻili o ka ʻili a me ka hoʻōla maikaʻi o ka ʻili.
- He kuleana koʻikoʻi kēia huaʻai i ka synthesis o kekahi mau hormones (progesterone no ka laʻana)
- Aia ka Vitamin A i nā hana o ka maka
- He mea pono no ka ulu iwi
- He mea nui ia i ka ulu ʻana o ka bronchi, nā ʻōpū
Pono ka Vitamin A
ʻO ka hemahema o ka huaora A e hōʻike iā ia iho i waena o nā mea ʻē aʻe e ka emi ʻana o ka ʻike pō, ka maloʻo o ka ʻili, conjunctivitis, hypersensitivity i nā maʻi. Pono nā mākua i kēia mau lā i kēlā me kēia lā o ka huaora A:
- 2400 UI no nā wāhine
- 3400 IU no nā kāne
Vitamin C
ʻO nā mea kanu i loaʻa ka huaora C
Loaʻa ka Vitamin C a i ʻole ka waikawa ascorbic i nā hana a pau o ke kino (2). Akā naʻe, ʻaʻole hiki ke hana ʻia e ke kino. Loaʻa kēia vitamina i nā huaʻai a me nā mea kanu.
Hoʻopili ʻia i loko o ke kino, komo i loko o ke koko ma hope o kona hoʻohui ʻana. A laila hoʻolaha ʻia i nā ʻāpana a pau o ke kino. ʻAʻole mālama ke kino i ka huaora C, hoʻopau ʻia ka nui ma o ka mimi ma ke ʻano o ka oxalic acid. Aia ma lalo iho nā mea kanu i hoʻopaʻa i ka nui o ka huaora C:
- ʻO nā crucifers (cauliflower, Brussels cabbage, kāpeti ʻulaʻula, turnip ...)
- paʻi hou,
- ʻO nā kiwi,
- ʻO nā hua Citrus (ʻalani, clementine, lemon)
- ʻEleʻele radish,
- ʻO ka pepa,
- ʻO Broccoli,
- L'acerola…
ʻO ke kuleana o ka vitamin C
Hoʻololi ʻia ka Vitamin C i ke kino i antioxidant. Hoʻokomo ʻia ka ascorbic acid i nā kānaka:
- I ka synthesis o nā enzymes like ʻole a me nā ʻano hopena i loko o ke kino
- I ka hana immune e pale i nā kino mai nā maʻi
- I ka luku ʻana i nā radical manuahi mahalo i kāna hana antioxidant
- I ka pale ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo kino me ka hana o nā huaora ʻē aʻe
- I ke kūkulu ʻana i ka ikehu ma ke kino
- I ka pale ʻana i ka hoʻokumu ʻana o nā maʻi kanesa a me kā lākou luku ʻana
- I nā hana antimicrobial a me antibacterial i loko o ke kino
Pono ka Vitamin C
ʻO nā pono o ka Vitamin C:
- 100 mg / lā i nā pākeke
- 120 i nā wāhine hāpai
- 130 i nā wāhine hānai
ʻO ka nele o ka huaora C e hoʻoikaika i ka hoʻohaʻahaʻa o ka ʻōnaehana pale. Lilo ke kino i ʻīpuka no nā maʻi a me nā maʻi bacteria. ʻO ka nui o ka nele o ka huaora C ke alakaʻi i ka scurvy.
E heluhelu: ʻO kā mākou wai detox maikaʻi loa
Vitamin E
ʻO nā mea kanu i loaʻa i ka vitamin E
ʻO ka Vitamin E he hōʻiliʻili o nā huaora hiki ke hoʻoheheʻe ʻia i loko o ka wai (3). ʻAʻole i loko o ke kino. Ma o ka meaʻai a mākou e ʻai ai e hāʻawi mākou i ko mākou kino me kāna ʻano o ka huaora E.
Hoʻokomo ʻia kēia huaora i loko o ka ʻōpū e hoʻomaikaʻi i ka loaʻa ʻana o nā momona. Holo i ka paia ʻōpū a pau i ke ake. A laila kuhikuhi ʻia i ke koko. ʻO ka Vitamin E kahi antioxidant i loaʻa ma:
- ʻO nā ʻanoʻano (sunflower, hazelnuts, almonds me ka ʻili.)
- ʻO nā aila meaʻai (ʻaila sunflower, ʻaila ʻoliva, ʻaila pīnī, ʻaila pāma, ʻaila rapeseed, ʻaila hua palaoa)
- Nā hua aila (peanuts, avocados)
- Kelemānia
- Huaʻai (spinach)
ʻO ke kuleana o ka vitamin E
- Hana pū ka Vitamin E me nā huaora ʻē aʻe e pale i ka ʻōnaehana pale
- Hoʻopili ia i ka mālama ʻana i nā waikawa momona polyunsaturated
- Aia paha ia i ka pale ʻana a me ka pale ʻana i nā maʻi degenerative. Hana ia e kū'ē i nā hanana oxidative i ke kino
- Hoʻopili kēia vitamina i ka modulation o nā kaʻina anti-inflammatory
- Mālama ia i nā cell mai ke kaumaha oxidative
Pono ka Vitamin E
Mālama ʻia ka Vitamin E i loko o nā ʻiʻo a me nā ʻiʻo momona. ʻAʻole pono ʻoe e ʻai i kēlā me kēia lā i ka huaora E.
ʻO ka nele o ka Vitamin E e alakaʻi i ka nalowale o kekahi mau reflexes, retinopathy pigmentosa (genetic dysfunctions e hoʻoulu ai i ka ʻike, me ka makapō), instability of gait.
E heluhelu: ʻO ka wai pomegerane, no ke aha ʻoe e inu pinepine ai?
Nā pōmaikaʻi o ka wai ACE
Aia ka hoihoi i ka hana ʻana i nā wai huaʻai e hui pū i nā huaora A, C a me E ma nā pae he nui (4):
- ʻOi aku ka maikaʻi o nā meaʻai i nā meaʻai like ʻole i ka hui pū ʻana me nā meaʻai ʻē aʻe ma mua o ka ʻai ʻia ʻana o kēlā me kēia
- Aia kekahi mau meaʻai i loko o ka meaʻai hoʻokahi a ʻaʻole i loko o ka mea ʻē aʻe, no laila aia kahi hoʻohui i waena o nā meaʻai ke ʻai ʻoe i nā huaʻai a me nā mea kanu like ʻole ma o ka wai.
ʻO ia ke kumu e ʻōlelo ai ka poʻe loea i ka ʻai ʻana i 5 mau huaʻai a me nā mea kanu like ʻole i kēlā me kēia lā.
- ʻO ka hoʻololi ʻana i nā huaʻai a me nā mea kanu e kōkua iā ʻoe e pale i ka monotony.
- E ʻoi aku kou olakino no ka mea hāʻawi ʻoe i kou kino i kekahi mau meaʻai i loko o ke aniani hoʻokahi ma o kēia mau huaʻai cocktails.
E heluhelu: wai beet, kahi cocktail o nā huaora
ʻO ka ʻai wai ACE
ʻO ka wai ACE e pili ana i ka cocktail o ka ʻalani, kāloti a me ka lemona. ʻO kēia ka mana mua o ka wai ACE.
Akā, ʻoiai ʻoe a me aʻu i ʻike i nā huaʻai a me nā huaʻai ʻo ia nā huaora A, C a me E, e hana mākou i nā huaʻai huaʻai i loaʻa nā huaora ACE no nā ʻano wai ʻoi aku ka maikaʻi a me ka lako o nā meaʻai.
Mea ʻai ACE kumu (kāloti, ʻalani, lemona)
Oe e Pono:
- Nā kāpena 4
- ʻAlani
- 1 lemona
e hoomakaukau ai
- E holoi a hoʻomaʻemaʻe i kāu kāloti
- E hoʻomaʻemaʻe i kāu ʻalani a me ka lemon
- E kau i nā mea a pau i kāu mīkini
Ke mākaukau kāu wai, hiki iā ʻoe ke hoʻohui i nā pahu hau a i ʻole e hoʻokomo i loko o ka friji.
Waiwai waiwai
Loaʻa i ka Beta carotene kahi hana antioxidant i ke kino ke hui pū me nā huaora C, E
ʻO ka wai ACE i koʻu ala
Oe e Pono:
- 3 apricot
- 4 clementine
- 1 / 2 loio
e hoomakaukau ai
- E holoi a hailuku i kou mau apricots, a laila ʻokiʻoki
- E hoʻomaʻemaʻe i kāu clementine
- E hoʻomaʻemaʻe i kāu avocado, pit
- E kau i nā mea a pau i loko o ka blender
- Ua mākaukau kāu smoothie
Waiwai waiwai
Loaʻa i kāu wai nā huaora ACE a me nā mea hou aku.
Panina
Hiki i ka wai ACE ke hoʻopiha i nā huaora i loko o ke aniani. E like me nā wai huaʻai, ʻoi aku ka maʻalahi o ka ʻai ʻana i nā huaʻai a me nā mea kanu i kēlā me kēia lā.
E hoʻomanaʻo ma waho o ke kāloti, lemona a me ka ʻalani, hiki iā ʻoe ke hana i nā hui wai ACE iā ʻoe iho, ʻo ka mea nui e hoʻohui i kēia mau huaora like ʻole.
Wehe mākou no kekahi manaʻo, manaʻo ma nā manaʻo. Mai poina e like me kā mākou ʻaoʻao 🙂