1 piʻi
ʻAʻole pili nā mea i hōʻike ʻia i loko o ka meaʻai, akā pili nui lākou i ke olakino. hana pono iā mākou inā makemake mākou e lilo i ke kaumaha. A pono mākou e hoʻemi i ke kaumaha no ka mea ʻo ka nui o ke kaumaha he mea koʻikoʻi nui ia no ka maʻi diabetes, ka maʻi cardiovascular a, e like me ka noiʻi hou ʻana, ka maʻi kanesa.
Pono mākou i ka 2 lita o ka wai i ka lā. Eia kekahi ka wai maʻemaʻe, unboiled - he hopena detox.
2 piʻi
Nā mea kanu a me nā huaʻai… Me ka ʻole o lākou, ʻaʻohe wahi - pono mākou a hiki i 5-6 mau lawelawe i ka lā no ke ʻano kino. ʻO kēia mau meaʻai kahi kumu o nā huaora, nā minerala, nā antioxidants a me ka fiber. Pono ʻoe e hoʻāʻo e ʻai i nā mea kanu a me nā huaʻai o nā kala like ʻole - ʻoi aku ka ʻokoʻa o ka waihoʻoluʻu, ʻoi aku ka momona o ka pūʻulu o nā meaʻai i loko o lākou.
Nā huahana palaoa holoʻokoʻa… ʻO nā mea hoʻolako i nā waiʻaleʻa paʻakikī e hāʻawi i ka māʻona lōʻihi a hoʻomaʻamaʻa i ke kiʻekiʻe o ke kō koko. ʻO kahi koho olakino i nā kō maʻalahi.
Seʻa a meʻa kai… He protein maʻalahi hiki ke digestible a me nā waikawa omega-3 waiwai. E hoʻomanaʻo, ʻaʻole hiki ke ʻai pinepine ʻia nā iʻa predatory e like me ka tuna – ʻo nā mea ʻaihue ka loulou hope loa o ke kaulahao meaʻai, hōʻiliʻili lākou i ka mercury a me nā mea ʻawaʻawa ʻē aʻe, a he mea nui ka waiwai i nā moana o ka honua. ʻOi aku ka maikaʻi e koho i kahi iʻa liʻiliʻi a maikaʻi ʻole - flounder, paʻakai, dorado, etc.
3 piʻi
ʻAilika mea kanu… Linseed, ʻoliva, soy, sunflower. ʻO kahi kumu o ka omega 3, ua ʻike lōʻihi ʻia kona mau waiwai anti-inflammatory a hoʻohana ʻia i loko o ka meaʻai Mediterranean kaulana.
ʻO Walnuts… Wahi a ka noiʻi, hoʻemi lākou i ka ikaika o nā kaʻina hana inflammatory i loko o ke kino.
¡Ð¿ÐµÑ † ии… ʻO nā mea hana o nā "calorie maikaʻi ʻole" - ʻo ia hoʻi, wikiwiki lākou i ka metabolism a hoʻāla i ka puhi ʻana o ka momona. ʻOi aku ka maikaʻi ma kēia ʻano, maikaʻi ka ginger a me ka pepa chili.
4 piʻi
Nā huahana waiū momona momona… ʻO ka momona haʻahaʻa - i ʻole e hoʻonui i ke kino me ka cholesterol, akā hāʻawi i ka calcium.
ʻIʻo wīwī, hua manuPono mākou i ka protein holoholona no ke ola maʻamau. ʻO ka ʻiʻo wale nō ka pūʻulu holoʻokoʻa o nā waikawa amino koʻikoʻi a me nā huaora momona. Eia hou, ʻo ka huaʻōlelo nui ʻo "lean".
ʻO wau nō… He loulou koʻikoʻi i ka pyramid anti-inflammatory. Hiki iā ʻoe ke ʻai i nā ʻōpuʻu, hoʻohana i ka palaoa soy, hoʻohui i ka salinity soy sauce i nā kīʻaha. Eia nō naʻe, i ka nui, hoʻonui ka soy i ka pilikia o ka ulu ʻana i ka maʻi maʻi umauma, no laila ʻo ka hoʻohaʻahaʻa ke kānāwai nui ma aneʻi.
kī… ʻO ka ʻōmaʻomaʻo. ʻO kahi waiwai o nā antioxidants, e like me nā haʻawina he nui, e hakakā maikaʻi i ka maʻi kanesa. Loaʻa i ka nui o ka caffeine, inā inu ʻoe i ka nui, e hoʻohemo i nā huaora a me nā minela mai ke kino. No laila, pono e kaupalena ʻia, ʻoi aku ka nui o ka meaʻai o nā keiki, nā ʻōpio a i ʻole nā maʻi hypertensive.
Koleka a me ka waina ʻulaʻula… Hoʻopiha ʻia me ka nui o nā antioxidants, ʻōlelo ka poʻe meaʻai meaʻai iā lākou i mea hoʻohui ʻoluʻolu i kāu papa kuhikuhi i kēlā me kēia lā.
5 piʻi
Berena keʻokeʻo, soda… ʻO nā meaʻai pono ʻole loa e pili ana i ka meaʻai olakino. ʻO ka liʻiliʻi o kāu ʻai ʻana iā lākou, ʻoi aku ka maikaʻi.
ʻIʻo ʻulaʻula momona… ʻono, akā pōʻino. Manaʻo ʻia he huahana carcinogenic. Manaʻo ikaika ka poʻe Nutritionists i ka kaupalena ʻana i ka ʻai ʻana i ka ʻiʻo ʻulaʻula ma ke ʻano he kumu nui i ka ulu ʻana o ka maʻi maʻi rectal.