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Aia i loko nā mea kanu ʻōmaʻomaʻo i kāna ʻano o ka chlorophyll, i loaʻa ke kala like. Hōʻoia ʻepekema ia nā hopena o nā ʻōmaʻomaʻo āpau i ka hopena maikaʻi i ka noʻonoʻo, hoʻomalie i ka ʻōnaehana hopohopo a hoʻoliʻiliʻi i ke koʻikoʻi.
A waiwai nā mea kanu ʻōmaʻomaʻo i nā carotenoids, lutein, beta-carotene, a me ka calcium, ka hao, ka waikawa folic. He nui nā antioxidant iā lākou e hemo i nā radical manuahi, e hoʻōki i ka ʻelemakule a me ka ulu ʻana o ka maʻi ʻaʻai.
Eia nā kumu maikaʻi 4 e aloha ai i nā mea kanu ʻōmaʻomaʻo:
Papa kuhikuhi glycemic haʻahaʻa
ʻO ka glycemic index ka helu o nā huahana assimilation a hoʻokaʻawale iā lākou i ka glucose. ʻO ka haʻahaʻa o ka helu, ʻoi aku ka lōʻihi o ka manaʻo o ke kino i ke kino piha a piha i ka ikehu. ʻO nā lau ʻōmaʻomaʻo he haʻahaʻa haʻahaʻa glycemic index, ua lohi lākou i ka ʻeli ʻana, e hōʻike ana i ka ikehu me ka mālie, ʻoiai e mālama pono ana i ka ʻai ʻana, ʻaʻole i waiho i nā iniha keu ma kou pūhaka.
Kalepona haʻahaʻa
Kūpono kūpono nā mea kanu ʻōmaʻomaʻo i ka papaʻai, no ka mea, ma ke kumu, loaʻa kahi ʻike kalepona haʻahaʻa. Hiki iā lākou ke hana ma ke kumu o kāu papaʻai, a me ka hoʻohana ʻana i nā lā hoʻokē ʻai. ʻO ka kūleʻa kūikawā no ka hoʻomaʻemaʻe ʻana i nā kukama he nui ka wai a me ka fiber, kahi e hāpai ai i nā peristalsis ʻōpū.
ʻO kekahi makemake i ka lilo ʻana o ka paona - saladi. I ka 100 mau huamoa he 12 wale nō ka nui o nā calories a ʻoi aku ka haʻahaʻa ma mua o ka kukama. Mai poina hoʻi e pili ana i ke kāpena ʻōmaʻomaʻo, kona waiwai calory he 26 kcal no 100 mau mika. ʻAʻole hiki ke hoʻohana ʻia ke kāpeti ma nā salakeke wale nō, akā e hana ia i nā pāpale a hoʻohui i ka ipu mua. He naʻau a hoʻomaʻemaʻe i nā ʻōpū.
ʻO nā mea kanu ʻōmaʻomaʻo hou aʻe i kāu papaʻai - asparagus (20 kcal no 100 g) a me ka milo (21 kcal no 100 mau g).
puluniu
Paipai pū ka pulupulu i ka pohō kaumaha, hoʻoliʻiliʻi i ke ʻano o ka pōloli a kōkua i ka poʻe i loaʻa ka pilikia me ka digestion. ʻO ka fiber hou i ka milo, nā pīni ʻōmaʻomaʻo, kāpiki, broccoli a me nā pi ʻōmaʻomaʻo. E kōkua pono ka fiber i ka hoʻomaʻemaʻe i nā ʻōpū, pono e inu i ka nui o ka wai. A kōkua ka fiber i ka hoʻomaikaʻi ʻana i ka palekana, normalize i ka metabolism.
Maʻiʻo haʻahaʻa starch
Pono ke starch e ke kino, akā maikaʻi inā ʻaʻole ʻoi aku ka nui o nā helu i nā paepae ʻae ʻia. Ma hope o nā meaʻai starchy āpau i ka loaʻa ʻana o ke kaumaha a me nā pilikia digestive. Loaʻa i nā mea kanu ʻōmaʻomaʻo ka starch liʻiliʻi a paipai i ka paʻa o ka wai i ke kino.
ʻO nā mea kanu pono loa, ʻōmaʻomaʻo
ʻO nā kukama, lettuce, kāpiki, nā leeks, broccoli, pepa, spinach, lettuce, nā pīni ʻōmaʻomaʻo, ka avocado, ka ulu ʻana o Brussels, ka pī, dill, ka pāhiri, nā selery - ʻaʻole kēia kahi papa inoa piha o nā mea kanu ʻōmaʻomaʻo maikaʻi e ʻai. ʻO ka ʻōmaʻomaʻo kime i ʻōlelo pinepine ʻia i nā lau a me nā mea ʻala - ka mint, nettles, dandelions, i hiki ke lilo i kumu no nā salakeke a loaʻa nā lāʻau lapaʻau.
ʻO ke aliʻi o ka pūʻulu ʻōmaʻomaʻo - avocado, kahi kumu o nā momona momona, kōkua i ka hōʻemi i ke kiʻekiʻe o ka kolesterol i loko o ke koko, e hoʻonohonoho i ka hana o ka puʻuwai a hoʻomaikaʻi i ka ʻike.
Hōʻoia maikaʻi ʻo Broccoli i ke kaua ʻana i ka maʻi ʻaʻai a me ka pale ʻana i kā lākou hanana.
ʻAʻohe mea kupanaha e hoʻohui ʻia nā greens i nā salakeke a kāpīpī ʻia i kā lākou mau kīʻaha nui, ʻo ka parsley maʻamau a me ka dill kahi kumu o nā wikamina a me nā minelala he nui. Aia i loko o Parsley nā wikamina A, b, C a me E, calcium, potassium, magnesium, phosphorus, zinc, fluoride, hao a me selenium, flavonoids, aila pono, terpenes, inulin a me glycosides.
A ʻo ka parsley kahi kāne kāne aphrodisiac ikaika, normalize i ke kahe o ke koko a me nā kiʻekiʻe o ke kō i ke kō, hoʻomaikaʻi i ka ʻike, hoʻomaha i ka ʻōpala a hoʻōlohi i ka ʻelemakule o ka ʻili a keʻokeʻo i nā ʻeleʻele, hoʻolohi i ke kaʻina hana o ka nalo ʻana o ka lauoho a pale i ke ʻano o ka maʻi ʻaʻai.