A pēlā mākou e hōʻemi ai i kā lākou waiwai pono āpau.
Uaʻike mākou a pau no ka manawa lōʻihi aia nā huahana kūponoʻole i hikiʻole ke hoʻohuiʻia i hoʻokahi pā. ʻAe, ʻaʻohe wahi o ka ʻuala e pili ana i ka ʻiʻo, a me nā kukama - me nā tōmato. Eia nō naʻe, aia nā meaʻai olakino a mākou e hoʻomaʻamaʻa hewa ai. No laila, ʻaʻole lākou e lawe mai i kekahi mea pono i ko mākou kino - nā calorie ʻole wale.
1. ʻO Buckwheat
ʻO ka alpha a me ka omega o kekahi zookeeper. 80 gram no ka ʻaina kakahiaka - a olakino ke kino, hauʻoli a hāʻawi ʻia me ka ikaika lohi, e ʻae ai iā ʻoe e hoʻolōʻihi a hiki i ka ʻaina awakea, me ka loaʻa ʻole o ka pōloli. Akā! Inā ʻoe e ninini i ka waiū maikaʻi ʻole i loko o ka palaoa maikaʻi, e ʻānai mākou i nā mea ʻelua. ʻO ka ʻoiaʻiʻo ʻo ka buckwheat kahi mea hoʻolako maikaʻi i ka hao, a ʻo ka waiū ka mea hāʻawi maikaʻi loa i ka calcium. Akā kaʻawale wale nō kekahi. Ke ʻai pū mākou ʻelua, hoʻopili ka hao a me ka calcium i ka lawe ʻia o kekahi.
2. Meaʻai
ʻĀ, paʻakikī e hōʻino iā ia ke kuke ʻana. Inā ʻole, ʻoiaʻiʻo, ʻaʻole ʻoe e ʻai i ka umauma momona i ka aila - i kēia hihia, loaʻa i ke kino ka lāʻau ikaika o ka cholesterol a me nā calorie. Akā aia kekahi mahele hou aʻe. Pono e ʻai i kaʻiʻo i ke ao, ʻaʻole i ka pō, ʻoiai e paipai ʻia nā meaʻai protein no ka ʻaina awakea. ʻO ka ʻoiaʻiʻo ka nui o ka ʻiʻo i ka ʻōnaehana digestive, kahi e alakaʻi ai i ka hiamoe ʻole. Akā hana ʻino ka kuhukukū i ka ʻaoʻao ʻē: loaʻa i kona protein ka mea hoʻomaha a kahi mea āu e hiamoe ai e like me kahi pēpē.
3. ʻUala
ʻAʻole makemake nui nā mea aloha olakino i kaʻuala. ʻOi aku ka pololei, aloha lākou, akā ʻaʻole hoʻopunipuni. No laila, hiki ke ʻai i kaʻuala i hoʻomoʻa ʻia e ka poʻe e hoʻoikaika mau ana i ka hoʻoikaika kino. Akā he mea nui e hana pololei. ʻO ia - me ka peel. ʻO ka ʻoiaʻiʻo i loko o kaʻuala i ka nui o ka potasiuma, hao, phosphorus a me ka wikamina C. No ka hapa nui, loaʻa lākou i ka peel. No laila ʻoi aku ka maikaʻi o ka holoi pono ʻana i kaʻuala. ʻOi aku i ka wā e hiki mai ai i ka uala ʻōpio.
4 Kiwi
Hoʻomaʻemaʻe mākou iā ia. Aia kekahi mau ʻōlelo aʻo holoʻokoʻa e pili ana pehea e hemo ai i ka ʻili fluffy mai kahi kiwi me ka pīpī ʻole iā ʻoe iho a me nā mea āpau āpau e hiki ai. ʻOi aku ka maikaʻi ʻole e hana i kēia. Inā ʻoe e ʻai i ke kiwi me ka ihi, loaʻa iā mākou ʻekolu mau manawa ʻoi aku o ka fiber a me nā antioxidant kahi e waiwai nui ai kēia hua. Hoʻohui ʻia, hiki i nā mea i loaʻa i ke kiwi peel ke hiki ke kū i ka staphylococcus a me E. coli. Hiki iā ʻoe ke noʻonoʻo i ke ʻano o ka mana e hele ai i ka ʻōpala?
5. Kāloti
ʻO ka palaʻai ʻana me ka mauʻu kāloti hou he meaʻai māmā no nā poʻe e lilo ana ka paona. Eia nō naʻe, ʻaʻole kokoke nā kāloti maka i kahi olakino e like me nā kāloti kuke. ʻO Beta-carotene a me ka lutein kekahi o nā mea liʻiliʻi e haki ʻole ma lalo o ka mana o ka mahana, akā e lilo i mea nani. E hoʻomanaʻo mākou iā ʻoe he pono loa nā carotene a me nā lutein no ka ʻili ʻōpio. A mai nā kāloti i kōpala ʻia a i hoʻolapalapa ʻia paha, hoʻopili ke kino iā lākou i ʻelima mau manawa i kūleʻa aʻe ma mua o nā kāloti maka.
6. Eggplant
ʻO nā eggplants i kālua ʻia - no ka mea, ma hope o nā mea āpau, kuke koʻu makuahine i kahi ipu. ʻO ia, ʻoiaʻiʻo, ʻono, akā maikaʻi ʻole loa. Hoʻopomo nā Eggplants i ka aila e like me ka huahu a ʻoi aku ka nui o nā calorie ma mua o nā burger. Akā ʻo kēia mea kanu kahi hale waihona o nā mea pono āpau, ua helu mākou i ʻumikūmālua mau kumu e aloha ai i nā eggplants. ʻO ke ala olakino e kuke ai iā lākou e hoʻomoʻa iā lākou. No laila hoʻonui lākou i ka hoʻonui o ka potasiuma, kahi kumumanaʻo - "wikamina" no ka puʻuwai. Eia hou, hoʻemi ke kaʻina i ka nui o nā nitrates a me nā nitrites i loko o ka eggplant.
7. Laiki
Maʻalahi - mai ʻai i ka laiki i ka pō. A inā ʻoe e lilo ana i kaupaona, a laila ʻaʻole ʻoe e ʻai iki, i kekahi hihia, he laiki keʻokeʻo. Wahi a nā Powerlifters he nui loa nā huaʻāpelu i ka laiki ʻaʻole i puni ʻo pasta. I nā huaʻōlelo ʻē, ʻo ia ka mea loaʻa kūlohelohe ʻoi loa. Akā ʻo ka porridge laiki no ka ʻaina kakahiaka ʻaʻole e pōʻino iki i ke kiʻi. E loaʻa i ke kino ka manawa nui e hana pū ai me nā kāliki "laiki" āpau.
8. ʻO Asparagus
ʻIke kēlā me kēia kaikamahine: asparagus mahu. Akā ʻaʻole, mai, huki iā ia i waho o ka mokuahi. I ka ʻoiaʻiʻo, pono ʻoe e kuke i ka asparagus i kahi wok. A i ʻole i loko o ka ipu, he pākeke mānoanoa - ʻaʻole naʻe no nā kāne. ʻO ka palai wikiwiki (5-7 mau minuke) e hoʻopakele i nā wikamina a me nā antioxidant ma mua o ka mahu. Ma ke ala, ʻo asparagus kahi waiwai waiwai o ka wikamina C, i evaporates ʻoiai e hoʻolei ʻia ka huahana i loko o ka paila ʻelua.
9. Kāpeti
ʻO Stewed, he ipu kupaianaha kēia, māmā, ʻono a ʻoluʻolu hoʻi. He mea hiki ʻole ke hoʻololi hou ʻia i borscht. Eia naʻe, ʻo kēia nō ka hihia ke hōʻino wale ka mālama ʻana i ka wela i ka huahana. ʻO ka kāpeti ʻoi loa ke olakino ʻo sauerkraut. A i ʻole, e like me ka mea i kapa ʻia ma ke Komohana, hū. I ke kaʻina o ka fermentation, hoʻonui ka ʻike o ka huaora C i ka kāpī a hana ʻia ka lactic acid, kahi e kōkua ai i ke kino e hoʻopili i ka protein. ʻO ia, ʻo ka ʻoihana ʻoi loa no sauerkraut kahi steak.
10. Ke kāleka
Me kahi neʻe māmā, hele mākou i loko o kahi kaomi a hoʻohui i kaʻiʻo, nā mea ʻai a me nā sopa. A hewa mākou. Loaʻa i kā Garlic ka waiwai waiwai allicin, ka mea e hoʻolohi ai i ka ulu ʻana o nā hunaola maʻi ʻaʻai, he hopena antioxidant, hakakā i nā microbes a hoʻoikaika i ka ʻōnaehana pale. Hoʻokumu ʻia ʻo Allicin e ka hoʻohuihui ʻana i ʻelua mau enzyme i loaʻa i ka kālika. Hoʻokuʻu ʻia lākou ke ʻoki a pāhaʻi paha i kā kālika. Pono lākou i ka manawa e synthesize. No laila, ʻaʻole pono ʻoe e hoʻolei koke i ke kālika i loko o ka pā, pono ʻoe e kali i 5-10 mau minuke no ka synthesized o allicin.
11. Palaoa
ʻAneʻane like ka moʻolelo like me ka buckwheat: ʻaʻole hiki ke hui ʻia ka bran (a i ʻole nā bran flakes) me ka waiū. ʻO ka kalipuna a me ka magnesium i loko o ka waiū, i ka hui pū ʻia me ka waikawa phytic mai bran, hana i kahi hui i hiki ʻole ke hoʻopili ʻia e ke kino o ke kanaka. Phytic acid - E noho pū ke Akua me ia, ʻaʻole pono ia. Akā ʻo ka calcium a me ka magnesium ka mea hilahila no lākou. No laila, ʻoi aku ka maikaʻi e hoʻopiha i ka bran me ka wai. Hāʻawi kēia iā ʻoe i kou fiber. ʻĀ, inu ʻokoʻa i ka waiū.
12. ʻO Tomato
ʻOno nā kōmato hou. Akā ʻoi aku ka olakino o nā ʻōmato palaoa. ʻAe, e luku ʻia ka wikamina C i loko o lākou. Akā e hoʻonui ka ʻike o ka lycopene. Ma ke ʻano he hoʻomanaʻo, he antioxidant mana loa ia me nā waiwai anti-cancer a he mea maikaʻi loa e pili ana i ka mālama ʻana i ka ʻili ʻōpio a me ka lauoho. Hoʻohui ʻia, pono ka lycopene i ka pale ʻana i ka maʻi maʻi maʻi a me nā mumū o nā ʻano like ʻole.
13. Paukena
Hoʻomaopopo ka hapanui o mākou i ka porridge paukena. Kau lākou i laila i ihi ʻia, me ka ʻole o nā ʻanoʻano a me nā ʻili. Akā i loko o ka peel ke kiʻekiʻe loa o ka wikamina C, nā minelala a me nā fiber dietary. No laila, hiki ke loaʻa ka pōmaikaʻi nui loa mai ka paukena ma ka hoʻomoʻa ʻana i nā ʻāpana i loko o ka umu me ka peel, me ka hoʻohui ʻana i kahi kulu o ka meli.
14. Tī
Ke inu nei nō ʻoe i ke kī waiū? ʻAʻole, a laila ʻaʻole mākou e hele aku iā ʻoe. He olakino maoli ke kī ʻeleʻele. ʻO nā mea i loko he maikaʻi ia no ke olakino o ka ʻōnaehana cardiovascular. Akā inā ʻoe e hoʻohui i ka waiū i ke tī, a laila hoʻopau loa ka protein i kēia mau mea. A loaʻa wale kahi inu - me ka ʻole o kahi pōmaikaʻi.