Broccoli
Ua piha ʻo Broccoli i nā antioxidants e hakakā ana i ka maʻi kanesa, a me ka beta-carotene, ka huaʻa C, a me ka folic acid, e kākoʻo ana i ka ʻōnaehana pale a hoʻemi i ka hopena o ka cataracts a me ka maʻi puʻuwai. ʻO Broccoli kahi kumu maikaʻi loa o ka fiber soluble a insoluble. Aia kekahi mea hiki ʻole i ka broccoli ke hana?
Carrots
Piha nā kāloti ʻalani maʻamau i ka beta-carotene, ʻoiai ua piha nā kala i nā meaʻai ʻē aʻe: ʻo nā mea ʻulaʻula he kiʻekiʻe i ka lycopene, a ʻo ka poni piha i nā antioxidants. Ua ʻike anei ʻoe ʻo ka kuke ʻana i nā kāloti e maʻalahi ai kā lākou mau meaʻai? Ma ke ala, ʻoi aku ka maikaʻi o lākou i ke alo o ka momona, no laila e ʻoluʻolu e hoʻomoʻa iā ia i ka ʻaila ʻoliva!
Spinach
Ua ʻike ʻo Popeye the Sailor i kekahi mea e pili ana i nā mea kanu, a ʻo kāna spinach punahele kekahi o nā kumu waiwai nui o nā huaora! Loaʻa i ka spinach nā carotenoids e kōkua i ka pale ʻana i ka maʻi kanesa, a me ka hao. Mai kuke i ka spinach no ka manawa lōʻihi, i ʻole e nalowale ka hapa nui o nā meaʻai. (ʻO ka ʻōpae pēpē maka? ʻO kekahi mea!)
Pākē
ʻAe, ʻike mākou he huaʻai nā ʻōmato, akā ke manaʻo nei mākou he mau mea kanu. He waiwai nui nā ʻōmato i ka lycopene a me nā huaora he nui, kahi e hoʻolilo ai i kēia hua i loko o ka ʻili o kahi mea kanu i mea hakakā maikaʻi loa.
Calais
He meaʻai punahele ʻo Kale no kekahi mau makahiki i kēia manawa, a no ke kumu maikaʻi. He kumu maikaʻi ʻo Kale no nā antioxidants: nā huaora A, C a me K, a me nā phytoelements. Eia kekahi, maikaʻi ka kale i ka hakakā ʻana i ka maʻi kanesa. (Kālua e pili ana i ke kale? E ho'āʻo e hana i nā ʻāpana kale i ka umu. ʻAʻole hiki i kaʻu keiki ʻehā makahiki ke waiho i lalo!)
Beetroot
Ua ʻike paha ʻoe i kēia mau huaʻai olakino maikaʻi loa a nani loa! ʻO nā beets kahi kumu kūʻokoʻa o nā phytoelements betalains, nona nā hopena anti-inflammatory a me nā detoxifying maikaʻi. No ka hopena maikaʻi loa, hoʻohui maikaʻi ʻia nā beets i ka saladi.
ʻO ka ʻuala
E hoʻololi i ka ʻuala maʻamau me kona hoa ʻalani, ka ʻuala. Ua piha i ka beta-carotene, manganese a me nā huaora C a me E.
ʻO ka pepa ʻulaʻula ʻulaʻula
E like me nā tōmato, he hua ka bele akā ua manaʻo ʻia he mea kanu. ʻO ka pepa, ka wela a me ka ʻono, he kumu nui ia o nā meaʻai, akā he mea nui ke kala. ʻO nā pepa bele ʻulaʻula he waiwai i ka fiber, folic acid, vitamin K, a me ka molybdenum a me ka manganese.
Palukela kupu
He kumu maikaʻi loa nā pua Brussels o ka folic acid, nā huaora C a me K, a me ka fiber. Manaʻo kōkua: maikaʻi ka palaʻai, ka caramelize a loaʻa i kahi ʻono ʻono. E kāpīpī me ka vīnega balsamic.
ʻO ka puaʻa
ʻIke ʻia ʻo Eggplant no kona kiʻekiʻe o nā antioxidants, hoʻemi i ke kahe koko a pono i ka mālama kaumaha. Mai makaʻu e ʻai i ka ʻili, aia nā antioxidants pono loa!