ʻO ka ʻōnaehana pale kino ke ʻano o ke kino e pale ai iā ia iho mai nā mea e hiki ke hōʻeha iā ia. Mālama ʻo ia i nā mea ʻē aʻe mai waho a hoʻopau i nā cell i hāʻule ʻole a kahiko paha. Akā i ka hoʻoilo, nāwaliwali ko mākou kino ma muli o ka nele o ka lā a me ka nele o nā meaʻai. Hele mai nā hua lāʻau i ka hoʻopakele, e hoʻonui ai i ka pale ʻana i nāwaliwali.
Kuhi
ʻO ka pinepine, hilinaʻi mākou i nā hua citrus ke loaʻa iā mākou ke anu. Eia nō naʻe, kōkua ka huaora C i ke kūkulu ʻana i kahi ʻōnaehana pale ikaika no ka mea e hoʻonui ai i ka hana ʻana o nā keʻokeʻo keʻokeʻo. ʻAʻole hana a mālama ʻole ko mākou kino i kēia vitamina, no laila pono e lawe ʻia i kēlā me kēia lā, ʻoi loa i ka puna. E ʻai i nā ʻalani, nā hua waina, nā tangerines, nā lemona, a me nā hua citrus ʻē aʻe.
ʻO ka pepa ʻulaʻula ʻulaʻula
Inā manaʻo ʻoe aia nā hua citrus i ka nui o ka nui o ka vitamina C, a laila ua hewa ʻoe. Ua ʻike ʻia ʻo ka ʻulaʻula ʻulaʻula a i ʻole ka pepa Bulgarian he pālua ka nui o ka huaora C! Loaʻa iā ia ka nui o ka beta-carotene, e kōkua i ka mālama ʻana i ke olakino o ka ʻili a me ka maka.
Broccoli
ʻO Broccoli kahi hale kūʻai o nā huaora a me nā minela! ʻO kēia mea kanu ka huahana maikaʻi loa āu e kau ai ma kāu papaʻaina. Loaʻa iā ia nā huaora A, C, E, a me nā antioxidants a me ka fiber. No ka loaʻa ʻana o nā huaora i loko o kou kino, e hoʻāʻo e kuke i ka broccoli no ka lōʻihi loa. ʻO ka koho maikaʻi loa ʻo ia ka ʻai ʻana i ka mea kanu maka.
Kāleka
ʻO Garlic kahi lāʻau lapaʻau i ʻike ʻia e ko mākou mau kupuna wahine. Eia naʻe, ʻoiaʻiʻo, ua ʻike ka poʻe i kona waiwai i ka hakakā ʻana i nā maʻi no ka manawa lōʻihi loa. ʻO nā waiwai hoʻoikaika kino o ke kāleka ma muli o kona kiʻekiʻe kiʻekiʻe o nā pūhui sulfur e like me allicin. No laila e hoʻohui i nā kīʻaha nui, salakeke, appetizers a mai makaʻu i kona ʻala.
Aina I
ʻO ka ginger kekahi huahana i huli ʻia ma hope o ka maʻi. Kōkua ia i ka hōʻemi ʻana i ka mumū, hoʻomaha i ka ʻāʻī ʻeha, a hoʻopau i ka nausea. Hiki ke kōkua ʻo Ginger e hōʻemi i ka maʻi maʻi a hoʻohaʻahaʻa i nā pae cholesterol, e like me nā noiʻi hou. Brew ginger me ka lemona, e hoʻohui i nā kīʻaha nui a me nā pāpale salakeke.
Spinach
Aia ka Spinach ma kēia papa inoa ʻaʻole wale no ka mea he waiwai ia i ka vitamina C. Aia pū kekahi i nā antioxidants a me ka beta-carotene, ka mea e hoʻonui ai i ka hiki o ka ʻōnaehana pale e hakakā i nā maʻi. E like me ka broccoli, ʻoi aku ka maikaʻi o ka kuke ʻana no ka manawa lōʻihi. ʻO ke ala maikaʻi loa, ʻo ia ka hoʻohana ʻana iā ia ma ke ʻano he ʻōmaʻomaʻo smoothie. Eia naʻe, hoʻonui ka hoʻomaʻamaʻa wela liʻiliʻi i ka ʻike o ka huaora A a hoʻokuʻu i nā meaʻai ʻē aʻe.
'alemona
No ka pale ʻana a me ka hakakā ʻana i ke anuanu maʻamau, ʻoi aku ka liʻiliʻi o ka huaora E ma mua o ka huaora C. Eia naʻe, ʻo ka huaora E ke kī i kahi ʻōnaehana pale olakino. He vitamina momona ia e pono e ʻai pono ʻia. ʻAʻole i loko o nā huaʻala e like me nā ʻalemona wale nō kēia huaora E akā nā momona maikaʻi pū kekahi. ʻO ka hapalua kīʻaha o nā ʻalemona, ʻo ia hoʻi ma kahi o 46 mau nati holoʻokoʻa, hāʻawi i kahi kokoke i 100% o ka nui o kēlā me kēia lā o ka huaora E.
ʻO ka'ōmaʻa Green
Loaʻa nā flavonoids i ke kī ʻōmaʻomaʻo a me ka ʻeleʻele. Eia nō naʻe, ʻoi aku ka nui o ka epigallocatechin gallate (a i ʻole EGCG) i ke kī ʻōmaʻomaʻo, ʻo ia hoʻi kahi antioxidant ikaika. Ua hōʻike ʻia ʻo EGCG e hoʻoikaika i ka hana immune. ʻO ke kaʻina hana fermentation o ke kī ʻeleʻele e luku i ka nui o kēia antioxidant. Hoʻomoʻa ʻia ke kī ʻōmaʻomaʻo a ʻaʻole fermented, no laila mālama ʻia ka EGCG. He kumu maikaʻi nō hoʻi ia o ka amino acid L-theanine, kahi e hoʻoikaika ai i kahi noho mālie a hoʻomaha.
Ma waho aʻe o ka ʻai ʻana i nā meaʻai e kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale, maikaʻi e hahai i kēia mau lula:
1. E hiamoe maikaʻi a pale i ke kaumaha. ʻO ka nele o ka hiamoe a me ke koʻikoʻi e hoʻonui i ka hana ʻana o ka hormone cortisol, ka piʻi ʻana o ia mea e hoʻopau i ka hana immune.
2. E pale i ka uahi paka. Hoʻopilikia kēia i nā pale pale kūlohelohe a hoʻonui i ka pilikia o ka bronchitis a me ka maʻi pneumonia i kēlā me kēia kanaka, a me nā maʻi pepeiao waena i nā keiki.
3. E ho'ēmi i ka nui o ka waiʻona. Hoʻopilikia ka ʻai nui ʻana i ka ʻōnaehana pale a hoʻonui i ka palupalu i nā maʻi māmā. ʻO ke kūpono, ʻoiaʻiʻo, haʻalele loa i ka waiʻona.
4. E ʻai i nā probiotics. Hōʻike nā haʻawina e hōʻemi ana kēia mau mea hoʻohui i ka loaʻa ʻana o nā maʻi hanu a me ka ʻōpū.
5. E hele i waho. Hoʻokumu ka lā i ka huaʻai D. ʻOiaʻiʻo, i ke kau anuanu, e emi ana ka pae o kēia huaora, no laila hiki ke hoʻonui ʻia ka lōʻihi o ka hele ʻana. ʻO nā haʻahaʻa haʻahaʻa o ka huaora D ke kumu nui o ka maʻi hanu.
6. E ho'āʻo i nā lāʻau hoʻoikaika kino. Eleutherococcus, Asian ginseng, astragalus kōkua i ka pale ʻana i ke kino mai ka maʻi. He mea maikaʻi nō hoʻi ka loaʻa ʻana ma ka lima a i ʻole ka inu ʻana i kahi papa o ka echinacea tincture a i ʻole ke kī, kahi e pale ai i nā maʻi hanu.