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Ka papa inoa o nā mea kanu:

Nā ʻatikala mea ʻai

E pili ana i nā mea kanu

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ʻAʻole hiki ke noʻonoʻo i ka meaʻai kūpono o ke kanaka o kēia ao me ka ʻai ʻole ʻana i nā mea kanu, ka mea e hāʻawi ai iā mākou i nā wikamina, nā kumuwaiwai a me nā antioxidant. Hoʻomaopopo mākou me kahi loea i nā mea ʻai e pono ai ma ka papa.

 

Hoʻomaopopo hou nā Nutristists i ka meaʻai kūpono ʻole i ka ʻai ʻana ʻaʻole lawa wale i nā haʻihaʻi kūpono a me nā protein, akā me ka nui o nā greens, nā mea ʻai a me nā huaʻai. He aha nā pōmaikaʻi o nā mea kanu a he aha nā mea ʻino e hiki ai iā lākou ke lawe mai iā mākou, ua noi mākou i ka mea hānai.

ʻO nā keu pono o nā mea ʻai

ʻO nā pōmaikaʻi o nā mea kanu no ko mākou kino he nui loa, akā ʻo ka mea nui a mākou e aloha ai a mahalo ai iā lākou ma ke ʻano he kumu huaora.

Loaʻa nā mea kanu i ka laulā piha o nā wikamina hiki ke hoʻōla ʻia i ka wai a me ka mea mua o ka wikamina A hiki ke hoʻoheheʻe ʻia ka momona, beta-carotene. Loaʻa ka hapa nui o ka beta-carotene i nā lau ʻalani alohilohi e like me nā kāloti a me ka paukena. ʻO ka mea nui no ko mākou olakino ka wikamina C, kahi mea nui i ka kāpeti (ʻoi aku i ka sauerkraut), nā pepa bele o nā kala āpau. Loaʻa i nā Cauliflowers a me nā legume nā huina nui o ka wikamina B9 (folate).

Hoʻokomo pono ke kino o ke kanaka i nā huaora mai nā kumuwaiwai kūlohelohe, a inā ʻaʻohe maʻi kūlohelohe i ka asimilation o nā wikamina a me kā lākou hoʻololi ʻana i kahi ʻano hana, a laila lawa ka nui o nā ʻano mea kanu i ka papaʻai hiki ke uhi pono i nā pono o kēlā me kēia lā no ka wai. -nā huaola i hoʻoliʻiliʻi ʻia.

Eia kekahi, ʻo nā mea kanu, ʻo nā lau ʻeleʻele hoʻi, i loaʻa i ka nui o nā antioxidant. Ua ʻike nā ʻepekema ʻaʻole hiki ke noʻonoʻo i ke olakino o kahi kanaka hou me ka ʻole o ka lako pono o nā antioxidant, ka mea e kōkua ai i ka hakakā ʻana i nā kumu kūlohelohe e like me nā toxins. ʻO nā kumuwaiwai momona o nā antioxidant he ʻōmaʻomaʻo ʻōmaʻomaʻo, kālika, kāpī, pāhiri, sorrel, spinach.

Eia nō naʻe, mai poina i nā huaʻai i loko o nā minelala: potassium, sodium, calcium, phosphorus, nā mea e pono ai no ka pale ʻana i ka osteoporosis, ka hana maʻamau o kā mākou ʻōnaehana hematopoietic. ʻO ka mea nui, ʻo ka ʻai ʻana i nā mea kanu ke hāʻawi iā mākou i ka hiki ke loaʻa i ka fiber - fiber dietary indigestible, ʻo ia ka probiotic kūlohelohe maikaʻi loa.

Mahalo i kēia mau mea, hoʻokumu ʻia kahi microflora maikaʻi i loko o ka ʻōpū. ʻO kahi myrobiota ʻōpū olakino kahi hōʻoia o ka lōʻihi, a ua hōʻoia ʻia kēia e nā ʻike genetika he nui. ʻO ka nui o ka fiber a ke kanaka e ʻai ai i kēlā me kēia lā, ʻo ka ʻoi aku o ka maikaʻi o kāna microbiota, ʻoi aku ka lōʻihi a me ke olakino o kona ola.

No kahi mākua maʻamau, ʻo ka ʻai palena iki o nā mea kanu a me nā mea kanu i kēlā me kēia lā ma ka liʻiliʻi he 600 g, ʻo ia hoʻi, aʻoaʻo ka poʻe nutrisi e ʻai i ʻekolu mau hua o ka letusce 200 g i kēlā me kēia lā. Inā hōʻemi ka nui o ke fiber i ke kino, a laila ʻike ʻia nā ʻōuli kūlike - ka paʻa paʻa, indigestion, hoʻēmi i ka pale ʻana, ka hoʻomohala ʻana i nā microflora pathogenic i ka nui. Eia hou, ʻo ka nele o ka pulupulu ke kumu o ka haunaele i ka papaʻai, ʻoiai ka puluniu e hāʻawi iā mākou i kahi ʻano lōʻihi o ka māʻona, hoʻopiha i ka ʻōpū.

Ka hōʻino ʻana i nā mea kanu

Aia ka pōʻino o nā mea kanu i ka makaʻu o ka lawe ʻana i nā mea momona i hoʻohana ʻia no kā lākou mahi ʻana - pesticides, nitrates. Pono mākou e hoʻolohe i kēia, keu hoʻi inā ʻai mākou i nā mea kanu i ka nui kūpono, a hoʻāʻo e koho i nā mea kanu meaola, ʻo ia hoʻi, ulu me ka hoʻohana ʻole o nā mea momona.

Me ka exacerbation o nā maʻi o ka gastrointestinal tract, pono ʻole e hoʻopau ʻia nā mea kanu hou. I kēia hihia, pono ka liʻiliʻi o ka hoʻomaʻamaʻa ʻana i ka wela e pono ai, e ʻōlelo nā kauka. Mālama nā mea kanu i kā lākou keu pono ke kuʻi ʻia a i hoʻolapalapa ʻia paha, hiki ke mahu a hoʻomoʻa ʻia paha.

Pehea e koho ai i nā mea kanu pono

ʻOi aku ka maikaʻi e koho i nā mea kanu home, hoʻomaʻemaʻe. Inā hiki, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā meaola, ʻo ke koho kūpono nā meaʻai mai kāu māla, i ulu e ʻoe iho.

Pono e pala nā mea kanu me ka ʻole o nā hōʻailona o ka hōʻino ʻike ʻia. ʻO ka mea nui ka pono ʻaʻole loa he mould ma nā hua. Inā ua hoʻomaka kahi hana mould i kekahi mau wahi o ka mea kanu, a laila ʻaʻole hiki ke ʻai ʻia kēia huahana a pau, pono ke kiola ʻia. ʻO ka ʻoiaʻiʻo ua hoʻopili ʻia ka mea kanu āpau me ka fungus, no laila hiki ke weliweli ke ʻai i kēlā hua.

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