Loaʻa i kēlā me kēia hale kahi ala hoʻomaʻemaʻe, ʻokiʻoki a hoʻomākaukau i nā mea kanu. He hana maʻamau ka hapa nui o lākou a ʻaʻole mākou e noʻonoʻo. No ka laʻana, ʻai mau ʻoe i nā kāloti maka, a i ʻole e ʻili mau ʻoe i ka ʻuala. Akā, hiki i kekahi o kēia mau maʻamau ke pale iā ʻoe mai ka loaʻa ʻana o nā meaʻai āu e pono ai mai ka meaʻai.
Eia kekahi mau ʻōlelo aʻoaʻo e pili ana i ka loaʻa ʻana o kāu huahana:
Huaʻai C + huaʻai = ʻoi aku ka maikaʻi o ka hao.
Ua ʻike paha ʻoe i ka hao i loko o nā mea kanu waiwai nui e like me ka spinach, broccoli a me ka kale i paʻakikī i ko mākou kino ke komo a hele i waho a i waho o ko mākou kino? E hoʻohui wale i ka huaora C ma ke ʻano o nā hua citrus i kēia mau mea kanu. ʻO ka hui pū ʻana o nā huaora e kōkua i ke kino e komo i kēia mineral pono. No laila, e kaomi i ka wai lemon, lime, ʻalani a i ʻole wai hua waina i loko o kāu mau mea kanu i hoʻomoʻa ʻia (e hoʻohui pū kekahi i ka ʻono). A i ʻole e holoi i nā mea kanu me kahi aniani o ka wai ʻalani hou. ʻO ka laina lalo ka hui pū ʻana o nā hua citrus a me nā ʻōmaʻomaʻo i hoʻokahi pāʻina no ka lawe maikaʻi ʻana i ka hao.
ʻOi aku ka maikaʻi o ke kāleka i ʻoki ʻia ma mua o ka piha
E ʻohi i ke kālika ma mua o ka hoʻohana ʻana e hoʻāla i ka allicin, kahi pūhui sulfur kū hoʻokahi e kōkua i ke kaua ʻana i nā maʻi a hoʻoikaika i ka hana antioxidant. Inā ʻoe e hoʻokuʻu i ke kālika no ka liʻiliʻi he ʻumi mau minuke ma mua o ka ʻai ʻana, piʻi ka nui o ka allicin. ʻOi aku ka maikaʻi o kāu wili ʻana, ʻoi aku ka nui o ka allicin āu e loaʻa ai. ʻO kekahi ʻōlelo aʻoaʻo: ʻoi aku ka ʻono o ke kāleka, ʻoi aku ka olakino.
ʻOi aku ka maikaʻi o nā hua flax lepo ma mua o ke kino holoʻokoʻa
Manaʻo ka hapa nui o ka poʻe meaʻai i nā hua flax lepo no ka mea ʻoi aku ka maʻalahi o ka ʻeli ʻana i ka lepo. Hele nā hua holoʻokoʻa i loko o nā ʻōpū me ka ʻole ʻole ʻia, ʻo ia hoʻi ʻaʻole e loaʻa iā ʻoe ka pōmaikaʻi nui, wahi a ka Mayo Clinic. E wili i nā hua liʻiliʻi i loko o ka mīkini kofe a hoʻohui i nā sopa, stews, salads a me nā berena. Kōkua nā hua flax i ka hoʻokahe maikaʻi ʻana i ka meaʻai a hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol koko.
He kumu maikaʻi loa ka ʻili ʻuala
Aia ma lalo pono o ka ʻili kahi hapa nui loa o ka ʻuala meaʻai. Inā pono ʻoe e ʻili i kāu ʻuala, e hana mālie me ka mea ʻili meaʻai, e wehe i kahi ʻāpana lahilahi e mālama ai i nā meaʻai āpau. Hōʻike ka Washington State Potato Federation he 110 calories wale nō ka ʻuala me ka ʻili akā hāʻawi ʻo ia i 45% o ka pono o ka huaora C i kēlā me kēia lā, nā micronutrients nui a me 630 mg o ka pālolo - e like me ka maiʻa, broccoli a me ka spinach.
Pasta + Vinegar = Koko Koko Kaulike
Wahi a ka European Journal of Clinical Nutrition, hiki i ka vīnega ʻulaʻula ke hoʻomalu i ke kō koko koko. ʻO ke kumu, aia ka acetic acid, ka mea e hoʻoponopono ai i ke kiʻekiʻe o ke kō koko ma hope o ka ʻai ʻana i nā meaʻai momona momona e like me ka pasta, raiki, a me ka berena.