ʻO ka ʻeleʻele maikaʻi a nani ka moeʻuhane o nā mea he nui. A i mea e hoʻokō ai i kahi hopena kupaianaha, hiki iā ʻoe ke hoʻololi i ka meaʻai i ka wā hoʻomaha, e kōkua i kēia. Pono nā huahana no ka tan nani i ka beta-carotene, lycopene, selenium, vitamina E, tyrosine a me tryptophan e kōkua iā ʻoe e lilo i mea hiki ʻole.
ʻAla Manu a ate maikaʻi nā holoholona i ke kino, i ka pau ʻana i ka lā. Loaʻa i loko o kēia mau meaʻai nā tyrosine, kahi ʻano o nā mineral kumuwaiwai e kōkua i ka hana ʻana o melanin, kahi pigment. I ka ʻai ʻana i kēia mau meaʻai, e lōʻihi ana kou ʻili.
iʻa a MeaʻAi O Ke Kai loaʻa nā polyunsaturated fatty acid omega-3 a me omega-6, nā wikamina A, D, E, ka hui B, tyrosine. Hoʻonui ka iʻa i ka pale ʻana a kōkua i ka pale ʻana i ka ʻili mai ka radiation ultraviolet hōʻeuʻeu, hoʻolei i ka palu ʻana a hoʻomaʻamaʻa i ke kaulike wai o ke kino, maikaʻi no ka ʻili i hoʻā ʻia e ka lā.
Carrots kapa ʻia ka mea kanu mua no ka tan nani, no ka mea, he kumu maikaʻi loa ia no beta-carotene. Mahalo i nā kāloti, hoʻonui ka pale ʻana, hoʻomaikaʻi ka hihi, ʻoi aku ka ikaika o nā niho. Inā inu ʻoe i ke kīʻaha o ka wai kāloti i kēlā me kēia lā, e hoʻohiki ʻia kahi ʻalani kokoleka nani.
Pākē kōkua nō hoʻi i ka puʻunaue like ʻana i ka ʻeleʻele ma luna o ke kino, ʻoiai e pale ana i ka ʻili mai ka wela o ka lā. Loaʻa i nā ʻōmato he nui nā minerala, nā huaora B a me ka lycopene. ʻO ka inu ʻana i ka wai tōmato e kōkua pū i ka hōʻemi ʻana i kou pilikia o ka maʻi kanesa ʻili.
'Apiki he kumu ia o ka beta-carotene, nā huaora PP, B, phosphorus, hao a me nā bioflavonoids. Hoʻonui ʻia ka tan ma ka ʻai ʻana i ka apricot, no laila inā pōkole kāu hoʻomaha, e noʻonoʻo i kēia ʻoiaʻiʻo. Kōkua pū nā ʻApika i ka pale ʻana i ka ʻili mai ka pōʻino o UV.
Juicy poʻe kēkole e hoʻohui i nā ʻano i kāu papa hana ʻili. He kumu lākou o nā wikamina a me nā minelala e like me ka beta-carotene pono. Maikaʻi nā peach no ke ahi - ʻai pinepine iā lākou ke huakaʻi. Kōkua kēia hua lahilahi i ka hana ʻana i ka pigment melanin no kahi ʻili hulu.
Melon a kele ʻoiaʻiʻo i hana ʻia e nā hua kauwela e kōkua pū iā ʻoe i ka nani. He nui nā huaora B1, B2, C, PP, hao, potassium a me beta-carotene me ka melon. Loaʻa i ka wai me ka lycopene, beta-carotene, nā huaora B1, B2, PP, C, potassium, a me ka hao. E hoʻoikaika a hoʻonui ka melon i kou ʻeleʻele, ʻoiai ʻo ka melon e kōkua i ka hoʻopau ʻana i nā mea ʻawaʻawa, e hoʻihoʻi i ke koena o ka wai o ka ʻili a pale iā ia mai ka radiation ultraviolet.
Mai hele aʻe wainama kahakai i ke kai a i ʻole kiʻekiʻe i nā kuahiwi. Loaʻa iā ia nā huaora A, PP, C, ka hui B, nā ʻano hua waina e kōkua i ka hoʻihoʻi ʻana i ka ʻili maloʻo a ʻino hoʻi a hoʻoikaika i ka ʻōnaehana pale.
Hoʻopili i kāu papa kuhikuhi 'Akopa, kāpiki broccoli a 'ōwiliinā mahalo ʻoe i kou ʻili olakino ʻili. He nui nā waiwai olakino ʻo Asparagus, e like me ka pale ʻana i ka ʻili a me ka pale ʻana i ka maʻi ʻaʻai. ʻO Broccoli kahi kumu o nā antioxidant a me nā wikamina e pono ai ka ʻili i ka wā o ka sunbating, e hoʻomaha ia i ka mumū a me ka pehu.
Spinach - kahi kumu o ka beta-carotene me nā meaʻai ʻalani, a me nā huaora C, PP a me ka lutein. ʻO ka ʻai ʻana i ka spinach e kōkua i ka hāʻawi ʻana i kou ʻili i ke keleawe keleawe, e mālama lōʻihi a ma ka manawa like e pale ai i ka ʻili mai ke ahi.
Mai poina e hoʻohana i ka pale lā, e noho pinepine i ka malu a mai hele i waho i ka lā wela me ka malu ʻole a i ʻole nā lole. ʻAʻole pono ka hana tanna i kou olakino!