ʻO ke olakino a me ka ikaika o nā kāne e pili ana i ka meaʻai ma mua o ke kino wahine. ʻO ka hoʻonohonoho o nā huahana wale nō no ka wahine ikaika ka ʻokoʻa - ʻoi aku ka ʻino a me ka calorie kiʻekiʻe. He aha ka mea e pono ai ka ʻai ʻana o nā kāne e ʻoi aku ka maikaʻi?
ʻAla Manu
ʻO kaʻiʻo ʻulaʻula momona kahi kumu o ka protein a me ka leucine, e pono ai no ka ulu ʻana o nā mākala, no laila he mea nui ʻaʻole e poina e pili ana i ka ʻiʻo no nā mea pāʻani. A he nui nō hoʻi ka hao i kaʻiʻo, a he mea nui ia no ke kahe o ke koko.
ʻOi
ʻO Zinc kahi mea nui no ke kāne, no ka hana o kona puʻuwai a me ka ʻōnaehana hānau. ʻO Zinc, me ka hoʻohui i nā ʻōlio, loaʻa i loko o ka pipi, ka moa, ka pelehū a me nā hua paukena.
Iʻa momona
He mea nui ka Omega-3 fatty acid no ke olakino o kekahi kanaka, a ʻaʻohe mea ʻokoʻa nā kāne. He mea nui lākou no ka hana maʻamau o ka naʻau a me nā kīʻaha koko.
hua
ʻO lākou kahi kumu o ka protein, ka hao a me ka lutein, a ʻo ia ke kumu no ka loaʻa ʻana o ka nui muscle a me ka hematopoiesis. Ma muli o ka nui o ke kōkōlika i loko o ka hua manu, pono ʻoe e nānā pono i ka nui o nā hua manu i ʻai ʻia.
Oatmeal
ʻAʻole wale ia o ka pulupulu a me nā haʻihaʻi lohi kūpono e hoʻomaikaʻi ai i ka hana o ka digestion. Akā he mea kōkua ia i ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko mai ka kolesterol, a e nānā pono nā kāne i kona pae.
Ka waiū a me ka yogurt
ʻO ia hoʻi ke kumu o ka meaʻai protein, e hoʻolalelale i ke kūkulu ʻana i ka ʻiʻo a hāʻawi i ka ikaika a me ka hilinaʻi i kekahi kanaka. E hoʻomaikaʻi nā huahana waiū i hoʻohui ʻia i ka hana o ka ʻōpū o ka ʻōpū a me nā ʻōpū, a he meaʻai maikaʻi loa ia no ka mea pāʻani.
Pākena
ʻO kahi huahana maikaʻi loa no ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a me ka pale ʻana i nā maʻi puʻuwai, i loko nō o ka infoccial myocardial, kahi a nā kāne e makaʻala nui ai.
maia
Kumu o ka potasiuma a me ke ʻano maikaʻi, ʻo ia hoʻi nā iwi ikaika a me nā mākala, ke kahe o ke koko maʻamau a me ka hana moekolohe paʻa.
Aina I
He hopena anti-inflammatory kēia huahana a e kōkua i ka poʻe haʻuki e ola hou ma hope o ka hoʻomaʻamaʻa ʻana, e hōʻeha i ka ʻeha o nā mākala.
Pākē
ʻO nā ʻōmato a me nā kohu i hana ʻia mai iā lākou e waiwai i ka lycopene, a pale ʻia ka prostate mai ka maʻi ʻaʻai. A ma nā ʻano o ka ʻike calorie, ʻoi aku ka haʻahaʻa o ka kōmato ma mua o ka kirimalu, no kēia kumu e ʻoi aku ka maikaʻi.
Pistachios
ʻO ka protein, ka fiber, a me ka zinc i loko o ka pistachios e kōkua ai e hōʻemi i ka cholesterol a kākoʻo kūpono i ke olakino kāne - ka puʻuwai, nā kīʻaha koko, a me ka ʻōnaehana hānau.