Inā makemake ʻoe e hoʻoikaika i kou puʻuwai, maikaʻi ke kokoleka ʻeleʻele iā ʻoe. ʻO ke kokoleka ʻeleʻele me ka nui o ka koko he 70 pākēneka a ʻoi aʻe ka waiwai i nā flavonoids, e kōkua ana i ka pale ʻana i ke kūkulu ʻana o ka plaque i loko o nā aʻa. Hoʻoikaika ia i ka ʻōnaehana pale a loaʻa nā enzyme anti-cancer.
ʻO nā meaʻai ʻē aʻe i luna o ka papa inoa o nā meaʻai olakino puʻuwai:
Nati. Ua hōʻoia ʻia nā pono olakino o ka puʻuwai o nā nati i kekahi mau haʻawina nui. ʻO kahi lima o nā nati i lawe ʻia i kēlā me kēia lā hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai.
Ua ʻike ʻia ʻo Flaxseed no kona kiʻekiʻe o ka omega-3 fatty acids, e hōʻemi ana i ka hopena o ka make ʻana mai ka puʻuwai puʻuwai. E koho i nā hua ʻeleʻele a i ʻole melemele gula me kahi ʻala ʻoluʻolu. He kumu maikaʻi lākou o ka fiber a me nā antioxidants.
ʻOatmeal. Hiki ke hoʻohana ʻia no ka hana ʻana i nā cereals, nā berena a me nā mea ʻono. ʻO ka Oatmeal kahi kumu maikaʻi o ka fiber soluble, niacin, folic acid, a me ka potassium. ʻO ka pīʻeleʻele a me ka pīkī kīkī. ʻO kēia mau legumes kahi kumu maikaʻi o ka niacin, folic acid, magnesium, omega-3 fatty acids, calcium, a me ka fiber soluble.
Walnuts a me nā ʻalemona. Loaʻa iā lākou nā omega-3 fatty acids, vitamin E, magnesium, fiber a me nā momona polyunsaturated.
Nā huaʻai. ʻO nā blueberries, cranberries, raspberries, a me nā strawberries nā kumu maikaʻi o ka beta-carotene a me ka lutein, polyphenols, vitamina C, folic acid, potassium, a me ka fiber.