He ʻāpana koʻikoʻi ka ʻai ʻai meaʻai. Loaʻa iā lākou ka nui o nā meaʻai a me ka fiber. Pono e ʻai ʻia i ʻelima a ʻeiwa mau lawelawe i ka lā e hoʻoikaika ai i ke kūʻē ʻana o ke kino i nā maʻi e like me ka maʻi kanesa, ka maʻi puʻuwai a me ka maʻi diabetes. He aha nā huaʻai maikaʻi loa e ʻai ai?
Pākē
ʻOiai ma ke ʻano ʻenehana he hua ʻōmaʻomaʻo, lawelawe ʻia ma ke ʻano he mea kanu. Loaʻa i ka lycopene, kaulana kēia pōpō ʻulaʻula maikaʻi no kona hiki ke hakakā i ka maʻi kanesa. Ua piha nā ʻōmato i nā huaora mai A a i K, kōkua lākou i ka mālama ʻana i ke koko a hoʻemi i nā radical manuahi i ke kino.
2. Brokoli
He liʻiliʻi nā meaʻai e hoʻohālikelike ʻia me ka broccoli no kona hiki ke hakakā i nā maʻi. He waiwai kēia mea kanu cruciferous i nā antioxidants e hōʻemi i ka pilikia o ka ʻōpū, ka māmā, a me ka maʻi maʻi rectal. Ma muli o ke kiʻekiʻe o ka beta-carotene, ka vitamina C a me ka folic acid, hoʻonui maikaʻi ia i ka pale ʻana i ke anu a me ka maʻi maʻi.
3. Puka Brussels
He mea koʻikoʻi kēia mau mea kanu ʻōmaʻomaʻo liʻiliʻi i ka meaʻai o nā wahine hāpai no ka mea he waiwai lākou i ka waikawa folic a me ka huaʻa B, ka mea e pale ai i nā hemahema neural tube. Loaʻa i ka ulu ʻana o Brussels nā huaora C a me K, fiber, potassium, a me omega-3 fatty acids.
4. Kāloti
Maikaʻi ka mana alani no nā maka, ka ʻili a me ka lauoho. ʻO kā kāloti kahi kumu maikaʻi loa o nā antioxidants koʻikoʻi e like me ka vitamina A. Ma muli o ko lākou kiʻekiʻe kiʻekiʻe o ka huaora C, e pale aku nā kāloti i ka ʻōnaehana cardiovascular mai nā maʻi.
5. Paukena
Loaʻa i ka ʻohana paukena nā waiwai anti-inflammatory ma muli o kāna ʻano huaʻai C a me ka beta-carotene. ʻO ka paukena (a me ka ʻōpala a me ka zucchini) kōkua i ka mālama ʻana i ka hānō, ka osteoarthritis, a me ka maʻi rumatika. He waiwai nui ka ʻukena i ka potassium, magnesium a me ka fiber.
6. ʻuala
Aia i loko o kēia kumu aʻa he mau haneli o nā mea anti-cancer e like me nā huaora A, C a me ka manganese. He kumu maikaʻi ia o ka fiber a me ka hao, e hāʻawi ai i ka ikehu o ke kino a kōkua i ka hoʻoponopono ʻana i ka ʻōnaehana digestive.
7. Eggplant
He mea maikaʻi loa kēia mea kanu no ka puʻuwai, he waiwai nui ka eggplant i nā antioxidants, no ka laʻana, loaʻa iā ia ka nasunin, kahi mea kūʻokoʻa e pale ai i nā cell lolo mai ka pōʻino. Manaʻo ka poʻe noiʻi ma muli o ko lākou kiʻekiʻe o ka potassium a me ka fiber, hiki i ka eggplant ke hoʻemi i ka hopena o ka hahau a me ka dementia.
8. ʻO ka pepa momona
ʻO nā mea a pau āu e makemake ai - ʻulaʻula, ʻalani a melemele paha, aia ka pepa ʻono i nā mea e pono ai no ka ʻōnaehana cardiovascular. ʻO kēia ka lycopene a me ka waikawa folic. ʻO ka ʻai ʻana i nā pepa momona i kēlā me kēia lā e hōʻemi i ka pilikia o ka ʻāʻī, colon, bladder, a me ka maʻi maʻi pancreatic.
9. Mīkini
He waiwai kēia huahana i ka chlorophyll a kokoke i nā huaora a me nā minela i ʻike ʻia. ʻO ka meaʻai kiʻekiʻe i ka spinach e pale i ka maʻi maʻi ʻaʻai, ka maʻi ʻāʻī, a me ka osteoporosis.
10. Kulou
ʻOiai he ʻala koʻikoʻi kona, he mea pono ia no ka poʻe e loaʻa ana i ka osteoporosis (a i ʻole ka pilikia o ka ulu ʻana). ʻO ka ʻoiaʻiʻo, he waiwai nā aniani i ka peptide, ka mea e hoʻolōʻihi i ka nalowale o ka calcium i ke kino. Maikaʻi nō hoʻi nā ʻonika i ka hakakā ʻana i ka maʻi puʻuwai a me ka maʻi diabetes ma muli o ko lākou kiʻekiʻe o ka huaora C a me ka folic acid.