Pākena
ʻO ka waika oleic i loko o kēia hua, he waiwai i nā momona "maikaʻi", hoʻomaikaʻi i nā pae cholesterol. I ka manawa like, ʻo ka potassium a me ka folic acids e hoʻemi i ka hopena o ka hahau a me ka puʻuwai puʻuwai. ʻO nā avocados kahi koho kūpono no nā kīʻaha ʻono. E ʻoki i kahi avocado a kāpīpī me ka paʻakai kai no ka ʻaina awakea maikaʻi loa. Hiki ke hoʻohui ʻia nā cubes avocado i ka coleslaw waiwai nui o ka calcium.
Blueberries
Ua noʻonoʻo paha ʻoe no ke aha ke kala uliuli hohonu o kēia superberry? ʻO nā mea hewa he flavonoids, antioxidants e hakakā i nā radical manuahi e hoʻoulu ai i ka maʻi puʻuwai, ka maʻi kanesa, osteoporosis, a me ka maʻi Alzheimer. Hiki i nā Blueberries ke hoʻonani i kahi pāʻina kakahiaka maʻamau ma ka hoʻolei wale ʻana iā lākou i ka soy yogurt a i ʻole ka oatmeal. ʻO kahi leʻaleʻa kūʻokoʻa ʻo ka ʻai ʻana i nā blueberries hou i ʻohi pololei ʻia mai ka hīnaʻi. I kekahi manawa, ʻo ka hoʻohui ʻana i nā blueberries i nā muffins a me nā pancakes kahi ala e komo ai kēia mau mea kaumaha i ka meaʻai, akā ʻoi aku ka maikaʻi a ʻoi aku ka maikaʻi o ka hana ʻana i nā popsicle blueberry homemade!
Kāleka
Hāʻawi kēia mea hoʻomaʻemaʻe ʻōnaehana pale i ʻelua mau pono ʻē aʻe. He waiwai nui ke kālika i nā pūhui sulfur e kōkua i ka pale ʻana i nā maʻi maʻi, ka maʻi puʻuwai, a me ka hoʻonui ʻana i nā pae cholesterol. ʻO kekahi pōmaikaʻi olakino o ke kāleka ʻo kona ʻono ʻono. He maikaʻi nā waiwai hakakā o ke kāleka i ka hakakā ʻana i ka maʻi bacteria, e mālama ʻia ka maʻi, ʻoi aku ka maikaʻi inā ʻai ʻia ke kāleka maka. No ka poʻe ʻaʻole mākaukau e nahu i nā cloves maka, hiki iā ʻoe ke hoʻohui i ke kālika diced i nā marinades a me nā kīʻaha, nā sopa a me nā salakeke.
mohihi
ʻO ka poʻe mākua a me nā ʻōpio e ʻai ana i ka pīni he 23 pakeneka ka liʻiliʻi o ka loaʻa ʻana o nā pūhaka nui ma mua o ka poʻe ʻaʻole ʻai i ka pīni, no laila e hoʻopaʻa i kēia huahana kupua! Kōkua ka fiber soluble i ka ʻōnaehana digestive a mālama i nā pae cholesterol i ka nānā ʻana. Kōkua ka potassium i ka hoʻohaʻahaʻa ʻana i ke koko, ʻoiai ke kākoʻo nei ka folic acid i ke olakino naʻau. Hiki ke hoʻohana ʻia ka pīni puree e hana i kahi ʻano momona i loko o nā sopa. ʻO kahi lima o nā pīniʻeleʻele e nānā maikaʻi i loko o ka salakeke. Hele maikaʻi ka pī me nā legumes ʻē aʻe a me ka laiki.
ʻO ka ʻuala
Inā manaʻo ʻoe he lālā i uhi ʻia ke kō o ka ʻohana nightshade, ua hewa kou manaʻo. ʻOi aku ka nui o kēia mau mea kanu olakino maikaʻi loa me nā kāloti. ʻO ke kala ʻalani ʻalani o ka ʻuala ma muli o kona kiʻekiʻe o ka beta-carotene, kahi i ʻike ʻia e hoʻoikaika i ka ʻili, ka maka, a me ka naʻau. ʻO ka ʻuala kahi mea maikaʻi loa o ka meaʻai mea kanu i kēlā me kēia manawa o ka makahiki. Hiki ke lawelawe ʻia ma ke ʻano he puree me ka tofu a i ʻole lentils.
ʻO Walnuts
Inā ʻoe e ʻimi nei i nā meaʻai momona i ka alpha-linoleic acid, he polyunsaturated fatty acid e mālama pono ai i kou puʻuwai a kōkua i kou lolo e hana maikaʻi loa, ʻo ka walnuts kāu koho maikaʻi loa. He kūpono hoʻi nā Walnuts ma ke ʻano o ka ratio fatty acid a maʻalahi ke hoʻokomo i kāu ʻai i kēlā me kēia lā. Hiki iā lākou ke hoʻohui ʻia i ka soy yogurts a i ʻole cereals i ka wā ʻaina kakahiaka, a i ʻole i hoʻomoʻa ʻia a hui pū ʻia me ka salakeke huaʻai hou i ka wā awakea. Inā ʻoluʻolu ʻole ka ʻono o ka walnuts iā ʻoe, e hoʻohana iā lākou e hana i ka vegan parmesan homemade, kahi i uhi ʻia ai ka ʻono o nā nati e nā mea ʻē aʻe a me nā mea ʻala. He ala ʻoiaʻiʻo kēia e loaʻa ai nā omega-3 koʻikoʻi a me kahi kīʻaha ʻaoʻao ʻono no nā meaʻai he nui. Liz Miller, 2014