E kōkua ka loaʻa ʻana o kēia pahuhopu kūkō… Hiki i kēia mea kanu ke lawe aku i ka wai mai ke kino, ʻoiai ka wai o loko. Ma ke ala, nā kukama e māʻona pono i ka pōloli.
ʻO kekahi mea kanu a hiki ʻole i ka papa papaʻai ke hana me ka ʻole he ʻōmato… Hoʻomaikaʻi ia i ka makemake, akā haʻahaʻa i nā calorie a waiwai i nā wikamina a me nā minelala.
Lau salad kiʻekiʻe i ka fiber a i kekahi ʻano kōkua i ke kaua ʻana i ke kaumaha, i kumu pinepine ʻia e ka pohō kaumaha.
Pepa bele waiwai i ka iodine, a he nui nā wikamina i loko o kēia kino no ka hana kaulike o ke kino holoʻokoʻa. A mai poina e pili ana i ka wikamina A, kahi hopena maikaʻi i ka ulu ʻana o ka lauoho.
ʻO ka puaʻa māʻona me ka fiber. Akā e hoʻomanaʻo: ke kālua ʻia, e hoʻowahāwahā ʻia kā lākou waiwai pono, no laila e hoʻomaʻamaʻa iā lākou.
ka'ōpala, e like me ka eggplant, mea pono loa no ke kino o ke kanaka. Loaʻa iā ia ka fiber, a laila kōkua pū me ka pohō kaumaha.
Broccoli - he mea kanu pono ʻole no ka ʻai ʻana. ʻO ka ʻoiaʻiʻo pū kekahi me ka fiber, a eia kekahi, ʻo ka hoʻohana ʻana o broccoli e hōʻemi ana i ka makaʻu o ka maʻi ʻaʻai.