Loaʻa i kēlā me kēia o mākou ka papa inoa o nā huaʻai a me nā mea kanu a mākou e aloha ai a maʻa i ka ʻai ʻana (a i ʻole e hoʻoikaika iā mākou iho i ke olakino). Akā ʻo nā mākeke mahiʻai, nā hale kūʻai mahiʻai kūloko a me nā hale kauwela hiki ke lilo i wahi o nā ʻike kupaianaha a maikaʻi hoʻi i nā mahina kauwela. Ma hope o nā mea a pau, loaʻa i kēlā me kēia huaʻai a me nā mea kanu he nui o nā meaʻai. I kēia manawa ke hele mai nei ke kauwela, e hoʻāʻo ʻoe i kēia mau mea ʻono a me ka waiwai meaʻai nui.
Nā pua kālika
ʻO ka pua ke kumu ʻōmaʻomaʻo o ka pua e ʻōpuʻu maoli ana i waho o ka puʻupuʻu kālika ma hope o kona ulu ʻana. ʻO nā pua ʻōmaʻomaʻo ʻōmaʻomaʻo ʻōpio he ʻono kālika ʻoluʻolu a me ka ʻala a he waiwai hoʻi i nā meaʻai like e like me nā aniani, ke kāleka a me nā leeks. ʻO ka mea nui, ʻo nā pua o ke kāleka i ka meaʻai e hoʻoikaika i ka ʻōnaehana cardiovascular a kōkua i ka pale ʻana i ka maʻi kanesa.
Physalis
ʻO Physalis, ka mea i ʻike ʻia ʻo nā cherry māla, no ka ʻohana hoʻokahi me nā ʻōmato, ka ʻohana nightshade, a loaʻa i kahi maʻi olakino o ka carotenoid lycopene. Loaʻa iā ia ka nui o ka pectin kiʻekiʻe, e hoʻomaʻamaʻa i ka cholesterol a me ke kō koko.
Kaulike
He meaʻai nui maoli kēia mau lau lau: kahi noiʻi i paʻi ʻia ma ka American Journal of Clinical Nutrition i hōʻike ʻia i ka lima o ka wai i ka lā e kōkua i ka pale ʻana i nā cell mai ka pōʻino radical manuahi. He kūpono kēia mau lau i nā salakeke a me nā kīʻaha nui.
daikon
ʻO kēia radish keʻokeʻo mai East Asia he waiwai nui i nā anthoxanthins a kōkua i ka hoʻohaʻahaʻa i ka cholesterol a hoʻomaʻamaʻa i ke koko, a me ka hoʻoikaika ʻana i ka ʻōnaehana cardiovascular.
kohlrabi
Hoʻopoina pinepine ʻia kēia lālā o ka ʻohana kāpeti, akā waiwai nui ka kohlrabi i ka fiber a me ka huaora C, a me nā glucosinolates, kahi pūʻulu o nā pūhui e hakakā nei i ka maʻi kanesa.