Contents
1. Nā hua kukui
Nui lākou i nā poly- a me nā monounsaturated fatty acid, nā kahi kumu nui i ka hou o ka ʻili a me ka hydration… Loaʻa iā lākou nā antioxidants e kōkua i ka lohi i nā kaʻina hana oxidative a hoʻolohi i nā loli pili i ka makahiki. Piha lākou i nā huaora A, E, B6 a me B12, potassium a me ka calcium, pono no ka papa maʻamau o nā hana metabolic i ka ʻili.
Koho i nā nū āu e makemake ai: me ka hoʻohui i ka lettuce ʻōmaʻomaʻo, nā mea ʻai, a i ʻole ma ke ʻano he ʻākoʻai pesto.
2. ʻanpala palaoa
ʻAʻole kōkua kēia huahana papaʻai pono e mālama i ka ʻōnaehana digestive i ka maikaʻi loa, e hoʻopau i nā mea make a hoʻopunipuni i ka manaʻo o ka pōloli, akā mālama huehue ma muli o kona kiʻekiʻe zinc.
Mālama kēia ʻili mineral i ka ʻili me ka lahilahi no ka mea kōkua ia i synthesize collagen. Eia hou, me ka ʻole o ia, lohi ka hoʻōla ʻana i ka ʻeha ma nā ʻano like ʻole o ka membrane mucous.
3. Beet
ʻO kēia ka mea nui i kahi mea ʻai pono loa - he 100 wale nō calories i ka 42 g beets a me ka nui o ka fiber. Akā waiwai nui nā beets me ka potassium, nāna e mālama i ka ʻili mai ka pohō nui o ka wai. Hoʻohana mākou i ka ʻai ʻana i nā beets i hoʻolapalapa ʻia, akā maikaʻi a maka hoʻi lākou i nā salakeke, kahi e nalowale ʻole ai lākou i hoʻokahi gram o kā lākou mau mea pono.
4. Kale kai
Ua loaʻa iā Algae ke kuleana ʻaʻole wale i ʻāpana o nā huahana hoʻonaninani no ka maka a me ke kino, akā e kau pū ʻia ma kā mākou pā. Loaʻa iā lākou ka waikawa alginic, kahi mea hiki ʻole ke hoʻololi i ka papahana detox: hemo ia i nā mea ʻino mai ke kino a kaulike i ka hana o ka ʻōnaehana digestive.
ʻAʻole maʻalahi ka ʻono o ka limu ke aloha aku iā ia, akā waiwai ia; ma ke ʻano he hopena hope loa, aia kahi ala ʻē aʻe i ke ʻano o ka limu maloʻo, kahi e hoʻohana nui ʻia i ka meaʻai Kepani.
5. Huamoa
Hāʻawi nā hua manu iā mākou i nā huaora B, A a me ka selenium, kahi kumumea kumuwaiwai e pono ai no ka ʻili kaulike. Kōkua ia e pale me ka huehue, pale i ke kūkulu ʻia ʻana o nā kiko makahiki, pale i nā radical manuahi a hoʻomaʻamaʻa i ka ʻili a ʻoi aku ka lahilahi. A ʻo ka mea ʻē aʻe, pono wale nō ka protein no ke olakino o kou lauoho: inā makemake lākou e kaʻawale me ʻoe, e hoʻāʻo e mālama iā lākou i ka papaʻai kahi e loaʻa ai nā ipu hua manu he 3-4 mau manawa i ka pule.
6. ʻO Citrus
Inā koi ʻia nā mea hana o nā mea hoʻonaninani e hoʻopololei i ka mea i hoʻokumu ʻia o kēlā "package" no ka huaora C, e hiki ai ke hāʻawi ʻia i ka ʻili me ka ʻili me ka pohō ʻole, a laila ʻaʻole pono mākou e noʻonoʻo lōʻihi e hoʻoponopono. keia pilikia.
I ke ʻano kūpono a kūpono hoʻi no mākou, loaʻa ka wikamina C i ka nui o nā hua citrus. ʻO ia ālai i ka wā ʻelemakule a paipai i ka synthesist o elastin - ka mea, me ka collagen, hāʻawi i 90% o ka kūleʻa i ka ʻili ʻōpio, ka mālama ʻana i kona leo a me ka hou.
7. Ke ake
ʻO ka bipi a moa paha: loaʻa i nā ʻelua ka nui o nā huaora B2. Cod ate, a me foie gras, ʻaʻole kūpono no kēia kumu - ʻaʻole kiʻekiʻe loa kā lākou ʻike o kēia wikamina. A he mea nui ka B2 no ka ʻili no ka mea me ka ʻole o ia e lilo ai i mea nawaliwalimaʻalahi i ka ʻulaʻula a me ka huhū, maloʻo a me dermatitis.
8. Pākena
Oleic acid, ka mea nui i ka avocado, paipai i ka hoʻohou ʻana o ka ʻili a hiki ʻole ke hoʻololi ʻia i ka makahiki ke hoʻomaka ke alo e mae iki. Aia nā Avocados i nā huaora B a me ka puluniu.
ʻO ka ʻāpana maikaʻi loa e pili ana i ka avocado ka mea e hoʻomālie ai i ka enzyme e kumu i nā fibre collagen e hoʻoliʻiliʻi a hoʻowalewale i ka ʻelemakule o ka ʻili. Ma ke ʻano laulā, lawa nō ke kumu e ʻai mau ai i nā avocados.
9. Salemona
A i ʻole salemona, ʻāmona salmon, chum salmon, trout. ʻO Salmonids kahi kumu waiwai ʻole o ka omega-3 fatty acid i e hoʻolohi i ka luku ʻia o ka collagen… ʻO ia hoʻi, hana ʻo collagen i ka ʻili i lahilahi.
ʻO ka lahilahi o nā paia o ka ʻili o ka ʻili kaukaʻi ʻia ma ka omega-3. Hoʻokahi ka lawelawe ʻana o ka iʻa 100-gram i kēlā me kēia lā i ka uhi piha i kā mākou pono no kēia mea. Ma ke ʻano he bonus - ke olakino o ka ʻōnaehana cardiovascular.
10. Meaʻai
Ke hele mai nā mea maʻi i ke kaukō paleki palaki kaulana no ko lākou koho mua ʻana, hoʻouna ʻo ia iā lākou i kekahi manawa i ka home - me kahi noi e hoʻoponopono i ka papaʻai. ʻO ia hoʻi, e hoʻopili i nā protein i loko ona.
ʻO nā amino acid pono, ke kumu nui o ka ʻiʻo, mea nui ia no ke kino holoʻokoʻa. A me ka hoʻopili ʻana i ka ʻili, pēlā nō mai ka mea e synthesize i nā pūnaewele hou… ʻIke ʻia kēia mau amino acid i nā hua, nā lau, nā legume, akā ma kahi ʻē aʻe kahi kahi ʻano like e like me kaʻiʻo.