Ua hoʻokomo mākou i kahi palapala hoʻopunipuni meaʻai pōkole, maʻalahi a maʻalahi no ʻoe! E paʻi a kau ma ka pahu hau. Hōʻike ka "Cheat Sheet" iā ʻoe pehea e loaʻa ai nā huaora a me nā minela āu e pono ai mai ka meaʻai meaʻai maʻamau!
Ua ʻike ʻia ka nui o nā huaora i ka ʻepekema hou, akā he 13 wale nō o lākou i koʻikoʻi no ke olakino. Hiki ke loaʻa iā lākou a pau mai ka meaʻai make ʻole:
· Wikamina A (beta-carotene) - mea nui no ka ʻike, ka pale a me ke koko. Hiki ke hoʻoheheʻe ʻia; he antioxidant. Nā kumu: ʻO ka hapa nui o nā mea kanu ʻalani-melemele-ʻulaʻula, e laʻa me kāloti, zucchini, pepa ʻulaʻula, paukena. A me nā lau ʻōmaʻomaʻo ʻeleʻele a me nā lau letus. Nā hua (ʻo ia hoʻi nā hua melemele a me ka ʻalani, ka mea nui): ʻalani, tangerines, mango, peaches, melons, apricots, papaya, etc.
· 8 mau huaora B - mea nui no ke olakino o ka ʻili, ka lauoho, ka maka, ka ʻōnaehana nerve. Kāohi i nā maʻi o ka ʻōnaehana cardiovascular; wai hoʻoheheʻe. Nā Punawai: ʻO ka waiū, ka pī, ka ʻuala, nā halo, ka broccoli, nā pua Brussels, ka asparagus, ka pīkī, ka pī, nā avocados, nā ʻalani, nā ʻōmato, nā ʻalani, nā soya a me nā huahana soy, spinach, beets, turnips, keʻokeʻo a me ka palaoa bran holoʻokoʻa, palaoa palaoa piha. no ka ʻaina kakahiaka a me ka berena, ka mea hū ("brewer's"), hua huapalaoa. ʻAʻole ʻike ʻia ka Vitamin B12 - cobalamin - i loko o nā meaʻai meaʻai ma ke ʻano i loaʻa i ke kino, a pono e ʻai ʻia ma ke ʻano he mea hoʻohui (ʻo ia wale nō a i ʻole me ka waiū soy paʻa paʻa, nā cereals paʻa paʻa, a me nā mea ʻē aʻe - ʻaʻole paʻakikī!).
· Wikamina C (ascorbic acid) - kekahi o nā huaora "kaulana" ma ka honua. Hiki ke hoʻoheheʻe wai. Kōkua i ke kino e hana i ka collagen, no laila he mea nui loa ia no ka ho'ōla ʻana i ka ʻeha a no ke kūlana o ka ʻili a me nā ʻiʻo o ke kino holoʻokoʻa. Antioxidant. Nā kumu: nā huaʻai hou a i ʻole nā wai i ʻoki ʻia: ʻo ka hua waina, ka pineapple, ka ʻalani, a me ka ʻulaʻula a me ka ʻōmaʻomaʻo bele, blackcurrants, strawberries, nā tōmato a me ka paʻi tōmato, ka spinach maka, ka ʻuala, etc.
· Vitamin D - koʻikoʻi no ke olakino o ka iwi, no ka mālama ʻana i ka pale ʻana, hoʻemi ʻana i ka mumū; pale aku i ka maʻi o Alzheimer. Hiki ke hoʻoheheʻe ʻia. Nā kumu: ka waiū, nā kīʻaha holoʻokoʻa, ka ultraviolet (ka lā i nā lole hāmama).
· Vitamin K - mea nui no ke koko a me nā kīʻaha koko, kōkua i ke komo ʻana i ka calcium. Hiki ke hoʻoheheʻe ʻia. Nā Punawai: ʻO ka pata, ka waiū holoʻokoʻa, ka spinach, ke kāpena, ka puaʻa, broccoli, Brossels sprouts, nettles, bran palaoa, paukena, avocados, hua kiwi, maiʻa, ʻaila ʻoliva, soy a me nā huahana soy, incl. oi loa aku - Kepani soy cheese "", etc.
· Wikamina E (tocopherol) - koʻikoʻi no ka ʻōnaehana pale a me ka nerve, no ka maka, pale i nā maʻi cardiovascular a me ka maʻi kanesa, he mea nui no ke kūlana maikaʻi o ka ʻili a me ka lauoho. Antioxidant. Nā Puna: ʻO ka nui o nā pulu, nā nati, nā hua.
Ma waho aʻe o nā huaora 13 koʻikoʻi, me ka maopopo o nā mea a pau, pono nui nā mea inorganic i ke olakino:
· lako e: komo i ka lawe ʻana o ka oxygen i nā ʻiʻo o ke kino, i nā kaʻina oxidative, he mea nui ia no ka mālama ʻana i ke kino i ke ʻano maikaʻi a no ke olakino o ka lauoho. Nā kumu, me: beets, prunes, spinach, raisins.
· pāpaʻa - mālama i ke kaulike wai maikaʻi, komo i ka hoʻoili ʻana o nā nerve impulses, i ka hana kūpono o nā ʻiʻo; pili i ke koena acid-base, hana naʻau, a me nā mea ʻē aʻe.
· Sodium - komo i nā kaʻina hana koʻikoʻi o ke kino, incl. hoʻololi i ka wai a me ka glucose. Nā kumu: paʻakai, berena, cheese, nā mea kanu āpau.
· Ka Magnesium: komo i ka ikehu synthesis a me ka protein metabolism i loko o ke kino. Nā kumu waiwai: ka waiū bipi, ka buckwheat, ka millet, ka pī, ka pī, ka melika, ka spinach, ka berena, nā nati a me ka tahini halva.
· Pākika: pono no nā iwi a me nā niho olakino. Nā kumu: ka paʻakai paʻakai (ʻoi loa ka ʻike!), ka ʻaila kawa, ka paʻakai, a laila ka waiū fermented a me nā huahana dairy, nā ʻalemona, spinach, nā kumulāʻau sesame.
· Phosphorous: mea nui no nā iwi a me nā niho, no ke kahe ʻana o kekahi mau kaʻina hana koʻikoʻi i loko o nā pūnaewele o ke kino. Nā Puna: ʻO ka hū a Brewer, ka waiū a me nā huahana waiu.
· Zinc: mea nui no ka hoʻokumu ʻana i ke koko, ka hoʻōla ʻana i ka ʻeha, ka mālama ʻana i ka ʻai maikaʻi, a me ke olakino o nā kāne. Nā kumu: hua huapalaoa, ʻanoʻano paukena (nā hua ʻukena), blueberries, oatmeal, green peas, koko, kulina, nati, etc.
· keleawe - koʻikoʻi no ke koko, absorption of vitamin C. Sources: hou kukama, nati, koko, rose hips, etc.
· Selenium - antioxidant, pale i ka ʻōnaehana cardiovascular a pale i ka ulu ʻana o nā kaʻina inflammatory. Nā kumu: hua huapalaoa, nati, oatmeal, buckwheat, kālika, brewer's hū a me ka palaoa hū.
ʻOiaʻiʻo, nui nā huaora a me nā minela ʻē aʻe i mea nui no ke olakino. I kekahi manawa a i ʻole, ʻepekema - a me ia ka ʻoihana o nā mea hoʻohui a me nā superfoods! - "lawe" mua i ka mea mua, a laila ʻo ka mea ʻē aʻe (e like me ke ʻano o ka vitamin E), e hoʻoikaika ana i ke koʻikoʻi o kēia mea. Akā, he mea nui e hoʻomanaʻo, ʻo ka mea mua, ʻo nā mea a pau - a me nā huaora me nā minela - maikaʻi i ka haʻahaʻa, a ʻo ka lua, ʻo ke kumu maikaʻi loa o nā meaʻai ʻaʻole ia he kemika, ʻoiai ʻo ke ʻano kiʻekiʻe loa, papa - akā hou, organik, ulu. nā huaʻai a me nā meaʻai i ka lā, ʻo ia hoʻi ka meaʻai meaʻai ʻokoʻa a piha!