I kēia mau lā, ʻoi aku ka nui o ka poʻe meaʻai meaʻai e hāʻawi i ka ʻōlelo ʻē, i ka nānā mua ʻana: "E ʻai i nā mea kala ʻē aʻe." ʻAʻole, ʻoiaʻiʻo, ʻaʻole e pili ana i nā lollipops, akā e pili ana i nā mea kanu a me nā hua o nā kala like ʻole! Ua ʻike ʻia nā meaʻai vegan i hoʻokumu ʻia i nā mea kanu ke loaʻa i nā kemika i kapa ʻia he phytonutrients ʻaʻole wale ka mea e pono ai ke olakino a pale aku i nā maʻi he nui, akā hāʻawi pū kekahi i nā meaʻai i ko lākou kala ʻālohilohi.
Ua ʻike nā kānaka ʻepekema i kahi pilina ma waena o ke kala a me nā waiwai pono o nā phytonutrients. ʻOiaʻiʻo, makemake paha ʻoe e ʻike i ke ʻano a me nā pōmaikaʻi i hūnā ʻia ma hope o kēlā me kēia kala kikoʻī - i kēia lā e haʻi aku mākou i kēia ʻike me ʻoe. Akā, ma mua o ka hiki ʻana i nā ʻike ʻepekema, pono e hōʻike ʻia ua hōʻoia ʻia he olakino maikaʻi ka meaʻai ʻulaʻula, nani a nani ma muli o kona helehelena maikaʻi. hoʻoulu i ka ʻai olakino! He mea koʻikoʻi kēia i ka meaʻai pēpē - ma hope o nā mea a pau, ʻo nā keiki i kekahi manawa capricious a makemake ʻole e ʻai. Akā ʻo wai ka mea e hōʻole i kahi pā o ka "anuenue" ʻono? Ma hope o nā mea a pau, ʻai mua mākou a pau - nā keiki a me nā mākua - me ko mākou "maka". ʻO ka meaʻai e lawe mai i nā pono wale nō, akā i ka hauʻoli: saturate, me ka noʻonoʻo.
A i kēia manawa e pili ana i ka ratio o nā kala o nā mea kanu a me nā huaʻai a me nā meaʻai i loko o lākou.
1. ulaʻula
He kiʻekiʻe nā meaʻai vegan ʻulaʻula i ka beta-carotene (vitamina A), fiber a me nā antioxidants: vitamina C, flavonol, lycopene. Mālama kēia mau mea i ke kino mai ka hana a nā radical manuahi, mai ka maʻi kanesa a me ka maʻi cardiovascular, a hāʻawi pū i ke kākoʻo maoli i ka ʻōnaehana digestive.
ʻO nā huaʻulaʻula (ma ke ala,ʻaʻole lākou he olakino a maikaʻi wale nō, akā he nani nō hoʻi!): watermelon, cranberries, raspberries, red grapefruit, strawberries, cherries, pomegranates, nāʻanoʻulaʻula o nā'ōlaʻa. Nā meaʻai: Beets, ʻulaʻula pepa (ʻo ka cayenne a me ka paprika), nā ʻōmato, nā ʻuala, nā ʻuala ʻulaʻula, nā aniani ʻulaʻula, chicory, rhubarb.
2. Alani
ʻO nā huaʻalani a me nā huaʻai he mea pono loa, no ka mea. Loaʻa i nā antioxidants he nui, me ka beta-cryptoxanthin a me ka beta-carotene (kahi i hoʻololi ʻia i ka vitamina A i ke kino). Hoʻomaikaʻi lākou i ke olakino o nā maka, ka ʻili a me ka ʻōnaehana hanu, kōkua i ka ʻāʻī, hoʻemi i ka pilikia o kekahi ʻano maʻi kanesa. Hoʻoikaika pū kēia mau antioxidants i ka ʻōnaehana pale.
Nā huaʻai: ʻalani (ʻoiaʻiʻo!), Tangerines, nectarine, apricots, cantaloupe (cantaloupe), mango, papaya, peaches. ʻO nā mea ʻai: ka ʻuala butternut ("walnut" a i ʻole "musk" gourd), kāloti, ʻuala, ʻuala.
3. Melemele
ʻO nā meaʻai melemele ka waiwai i nā carotenoids (nā antioxidants e pale ai i ka maʻi kanesa, nā maʻi retinal, a me ka maʻi cardiovascular) a me nā bioflavonoids, kahi hopena maikaʻi i ka hana ʻana o ka collagen (ʻo ia ke kuleana no ka nani!), Tendons, ligaments, a me cartilage. Loaʻa i nā huaʻai melemele ka huaʻa C (he hopena anti-inflammatory) a me ka huaʻa A, potassium, a me ka lycopene.
Nā hua: lemon, citron finger ("Buddha's hand"), pineapple, yellow pea, yellow fig. Nā mea kanu: , ʻōmato melemele, pepa melemele, kulina (ma ka ʻōlelo ʻepekema, ʻaʻole kēia he mea kanu, akā he hua palaoa), a me nā beets melemele ("gula").
4. Keʻokeʻo
ʻAʻole ia he mea kupanaha, ua manaʻo ʻia nā mea kanu ʻōmaʻomaʻo a me nā huaʻai i ke olakino maikaʻi loa, no ka mea, aia nā huaora A, C, K, antioxidants, a me ka chlorophyll, lutein, zeaxanthin a me ka folic acid. ʻO nā lau ʻōmaʻomaʻo e kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka "kino" cholesterol a me ka pilikia o ka maʻi kanesa, hoʻomaʻamaʻa i ke koko kiʻekiʻe. He maikaʻi nō hoʻi lākou no nā maka, hoʻoikaika i ka ʻōnaehana pale, hoʻomaikaʻi i ka ʻai ʻana (no ka nui o ka fiber), a hāʻawi i ke kino me ka calcium, kahi mea nui no nā iwi a me nā niho.
Nā hua: kiwifruit, ʻōmaʻomaʻo ʻōmaʻomaʻo, zucchini, ʻono ʻōmaʻomaʻo pepa, pears, avocados, ʻōmaʻomaʻo hua waina, ʻōmaʻomaʻo ʻōmaʻomaʻo, poepoe ” Nā mea kanu: spinach, broccoli, asparagus, celery, peas, green beans, artichokes, okra, and all dark leafy greens greens (nā ʻano ʻano spinach, kale a me nā ʻano ʻano ʻē aʻe).
5. Polū a poni
Pono nā kānaka ʻepekema e hoʻohui i nā huaʻai uliuli a me ka poni a me nā mea kanu i hoʻokahi hui, no ka mea. ʻAʻole hiki ke hoʻokaʻawale iā lākou me ke kemika. ʻIke ʻulaʻula a poni paha nā huahana ma muli o ke ʻano o nā mea e like me a. E pili ana ka waihoʻoluʻu hope i ke koena acid-base o ka huahana.
Loaʻa i nā Anthocyanins nā hopena anti-inflammatory a anti-carcinogenic, kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi cardiovascular a me ka maʻi diabetes, a he mea pono i ka hakakā ʻana i ka momona a me ke kaumaha. ʻO Resveratrol kahi mea e pale ai i ka ʻelemakule, loaʻa ka hopena anti-inflammatory, a hoʻohaʻahaʻa hoʻi i ka cholesterol, hoʻemi i ka hopena o ka maʻi maʻi a me ka maʻi Alzheimer.
Loaʻa i nā meaʻai uliuli a me ka poni ka lutein (mea nui no ka ʻike maikaʻi), ka huaora C, a he mea maʻamau ia no ke olakino a me ke ola lōʻihi.
Nā huaʻai: blueberries, blackberries, fig (fig), nā hua waina ʻeleʻele, currants, plums, olives, prunes, elderberries, acai berries, maqui berries, raisins. Nā meaʻai: eggplant, asparagus poni, kāpeti ʻulaʻula, kāloti poni, ʻuala ʻiʻo poni.
6. Keʻokeʻo ʻeleʻele
Hiki iā ʻoe ke lawe ʻia i ka ʻai ʻana i nā lau ʻono a me nā huaʻai i poina loa iā ʻoe… nā mea keʻokeʻo! A he hewa nui kēia, no ka mea, loaʻa iā lākou nā mea waiwai - anthoxanthins (e kōkua i ka hoʻohaʻahaʻa i ka cholesterol a me ke koko kiʻekiʻe), a me ka sulfur (hoʻomaʻemaʻe ia i ke akepaʻa o nā toxins, he mea pono no ka hoʻolālā protein a me ke olakino ʻili), allicin ( loaʻa iā ia nā waiwai anti-cancer). ) a me ka quercetin (hana anti-inflammatory).
ʻO nā huaʻai keʻokeʻo a me nā mea kanu e hoʻoikaika i ka ʻōnaehana pale a kōkua i ka hoʻokele kaumaha. ʻO ka mea maikaʻi loa o lākou he ʻeleʻele (ʻeleʻele) ma waho a keʻokeʻo i loko (e like me ka pea a i ʻole nā meaʻai keʻokeʻo olakino ʻē aʻe: cauliflower, kāpeti keʻokeʻo, aniani, kālika, halo, ginger, Ierusalema artichoke, parsnips, kohlrabi, turnips, ʻuala. , fennel and white (sugar) kulina.
7. ʻEleʻele
ʻO kahi kala ʻē aʻe āu e noʻonoʻo ʻole ai i ka wā mua, e noʻonoʻo ana i kahi huaʻai a me ka mea kanu "anuenue"! Akā ʻaʻole hiki iā ʻoe ke poina iā ia, no ka mea, ʻike ʻia ka nui o nā huaʻai ʻeleʻele a me nā mea kanu he superfoods. ʻO nā meaʻai vegan ʻeleʻele ka mea maʻamau i loaʻa ka nui o nā antioxidants, ʻo ia ke kumu i ikaika loa ai ko lākou kala. He kumu nui ia o nā anthocyanins, nā phytonutrients ikaika e hakakā ai i ka maʻi maʻi puʻuwai, ka maʻi diabetes, a me kekahi mau ʻano o ka maʻi kanesa!
Nā meaʻai ʻeleʻele (ʻaʻole e papa inoa wale i nā huaʻai a me nā mea kanu): nā lentil ʻeleʻele, ka laiki ʻeleʻele a i ʻole ka laiki hihiu, ke kāleka ʻeleʻele, nā halo shiitake, nā pīni ʻeleʻele, a me nā hua chia ʻeleʻele.
He ʻano huaʻai maikaʻi kēia a me nā mea kanu. Ma ke ʻano he hoʻokolohua pono, e hoʻāʻo e ʻai i kahi kala ʻokoʻa o ka meaʻai i kēlā me kēia lā no ʻehiku lā - a ma ka hopena pule hiki iā ʻoe ke ʻōlelo "ʻai ʻoe i ke anuenue" i hoʻokahi pule!
Ma muli o: