ʻO ka hapa nui o mākou e ʻike i ka meaʻai olakino a me ka hoʻoikaika kino e kōkua i ka lōʻihi o ke ola. Hōʻike nā hoʻokolohua i ka pōʻino i loaʻa i ka meaʻai i hoʻomaʻemaʻe ʻia i ke olakino kanaka. ʻOiai ʻo ka ʻai ʻana i ia mau meaʻai hiki ke alakaʻi i ka mumū a me ka maʻi, aia nā hōʻailona maʻalahi o ka hemahema o ka meaʻai. E noʻonoʻo i nā hōʻailona kino maʻamau e pili ana i ka nele o kekahi mau mea. 1. - hiki ke pili me ka hemahema o ka hao, ka zinc, nā huaora B. E hoʻohui i nā meaʻai e like me chard, tahini, broccoli, ʻulaʻula pepa, kāpeti, puaʻala i kāu ʻai. 2. ma ka maka a me ka lauoho lauoho - he hemahema o ka biotin a me ka momona-soluble vitamina (A, D, E, K). E nānā i nā avocados, nā haloo, ka puaʻala, nā nati, nā raspberries, a me ka maiʻa. 3. ma nā papalina, nā lima, nā ʻūhā. Hiki i kēia hōʻailona ke hōʻike i ka nele o nā momona momona pono, a me nā huaora A a me D. Mai haʻalele i nā mea kanu e like me kā kāloti, ʻuala, ʻulaʻula a me nā lau ʻōmaʻomaʻo. 4. ma nā lima, wāwae a ma nā wahi ʻē aʻe paha no ka nele o ka waikawa folic, B6, B12. ʻO ka spinach, asparagus a me ka beetroot he mea pono i kēia hihia. 5.: ʻO ke kuʻi ʻana i nā ʻeha ma nā manamana wāwae, nā keiki bipi, nā pio o ka wāwae e pili ana me ka hemahema o ka magnesium, calcium a me ka potassium. No ka hoʻoponopono ʻana i ka nele o ke kino i kēia mau mea, e ʻai i nā ʻalemona, nā hazelnuts, zucchini, kāpeti, broccoli, ʻāpala a me ka spinach.
2022-11-11