He aha nā huaʻai a me nā huaʻai e ʻai ai i ka hāʻule

ʻO nā hua 

ʻO ke kauwela ke kau fiku. ʻO kēia hua maikaʻi maikaʻi a ʻono hoʻi i ʻAukake, a kūʻai ʻia mai Sepatemaba a Nowemapa wale nō, no laila ʻo ka manawa kēia e kūʻai ai i nā hīnaʻi fiku liʻiliʻi a hauʻoli iā lākou i ka lā a pau. He nui nā waiwai pono o ka fiku: he nui ka pectin, nā huaora o nā hui B, A, PP a me C, a me nā mea koʻikoʻi nui e like me ka potassium, magnesium a me ka hao. Kākoʻo nā fiku i ke olakino o ka ʻili ma muli o kā lākou mau momona momona omega-3 a me omega-6. ʻO nā mea kanu i loko o ka fiku e kōkua i ka hoʻomaʻemaʻe i ke kino a hoʻopau i nā toxins. ʻO nā fiku ʻono a ʻono loa he palupalu liʻiliʻi, me nā ʻili maʻemaʻe a paʻa. 

Paʻa 

Hiki mai nā ʻukena i nā ʻano like ʻole, nā ʻano, a me nā nui, akā i ka hāʻule ʻana, he mau mea hou a ʻono. ʻO ka pulp ʻalani ʻalani o ka paukena ka nui o ka carotene (ʻoi aku ma mua o nā kāloti), nā huaora K a me T, a me nā sugars maoli e hoʻopiha i ke kino no ka manawa lōʻihi. Hiki iā ʻoe ke hana i nā ʻano kīʻaha hoʻomehana wela me ka paukena: curry, stew, vegetable casserole a me ka paukena pai. E hoʻomoʻa i ka paukena i ʻoki ʻia me ke kinamona a me nā mea kanu ʻala no kahi kīʻaha ʻono ʻono a i ʻole kahi ʻai holoʻokoʻa. 

ʻO ka hua waina 

Hōʻike ʻia nā hua waina momona o nā ʻano like ʻole ma nā papa i ka hoʻomaka o Kepakemapa. Manaʻo mau ʻia ʻo Kishmish i nā mea ʻono loa - ʻaʻohe hua i loko, ʻeleʻele ka ʻili, a ʻoluʻolu a ʻono ka pulp. He melemele a ʻeleʻele paha nā hua waina pala. He mea pono nā hua waina no ka hoʻonui ʻana i ke koʻikoʻi ma muli o ka nui o nā sugars maoli, a me ka hoʻemi ʻana i ka palekana a me nā pilikia digestive. ʻAi ʻia ka hua waina ma kahi kaʻawale mai nā meaʻai ʻē aʻe i ʻole ka hana fermentation i loko o ka ʻōpū. 

Melon 

Hiki ke le'ale'a i nā meloni momona ma mua o ka ho'omaka 'ana o ke anuanu. ʻAʻole maikaʻi wale nā ​​melons nui a ʻala hoʻi, akā olakino maikaʻi hoʻi: hiki i nā melons ke hoʻohaʻahaʻa i ka cholesterol, hakakā i nā maʻi maʻi kīkī, a me ka hoʻomaikaʻi ʻana i ke ʻano. ʻO nā huaora A, E, PP a me H e hoʻoikaika i ke kino mai nā ʻaoʻao a pau a hoʻomākaukau pono iā ia no ke anuanu. ʻO nā ʻano melon maikaʻi loa a me ka momona he torpedo, hui pū a me ka chamomile. 

Zucchini 

Hiki ke loaʻa nā huaʻai hou a me nā mea kūʻai ʻole, i ʻohi hou ʻia mai ka māla, ma kekahi mākeke i ka hāʻule. ʻO ka zucchini Autumn ka mea ʻono a ʻoluʻolu loa, no laila makemake mākou e hoʻolohe i kēia mau hua ʻōmaʻomaʻo lōʻihi. Mahalo i ka fiber, hoʻomaʻemaʻe ka zucchini i ka ʻōpū a hoʻoulu i ka hoʻoemi ʻana. ʻO ka chlorophyll i loko o ka ʻili he antioxidant a me nā hopena anti-cancer. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka zucchini maka: hiki iā ʻoe ke kuke i ka spaghetti mai ia mau mea me ka hoʻohana ʻana i ka mea ʻokiʻoki a i ʻole ka mea ʻili meaʻai, a i ʻole hiki iā ʻoe ke ʻoki wale i loko o nā pōʻai a lawelawe pū me kāu mau punahele punahele e like me nā chips. 

Mele 

Ua hoʻomaka mua ka apple boom! ʻO nā ʻōleʻa ʻulaʻula me nā pahu ʻulaʻula, ʻōmaʻomaʻo a me ka melemele e nānā i waho o nā pahu ma nā mākeke āpau o ka ʻāina. ʻO nā ʻōpala ke kumu o ke olakino: loaʻa iā lākou nā ʻāpana trace āpau, ka nui o ka hao, phosphorus, magnesium a me ka calcium, a me nā pectin a me nā mea kanu. He mea pono nā Apples no ka anemia a me ka constipation, hoʻonui lākou i ka leo holoʻokoʻa o ke kino, hoʻomaikaʻi i ke ʻano o ka ʻili, hoʻoponopono i ka makemake a hoʻoikaika i ka ʻōnaehana pale. Hiki ke ʻai ʻia nā ʻāpala a i ʻole i hana ʻia i wai wai a kālua paha. 

Pākē 

Ma mua o ka hoʻoilo lōʻihi, pono ʻoe e ʻai i nā tōmato he nui, no ka mea i ke anuanu he paʻakikī loa ka loaʻa ʻana o nā tōmato kūlohelohe maikaʻi. Pono nā ʻōmato no ka mea aia nā paʻakai maoli a kōkua i ka hakakā ʻana i ka paʻakai papaʻaina. Hoʻohaʻahaʻa hoʻi ʻo Tomato i ke kiʻekiʻe o ka cholesterol koko, hoʻomaikaʻi i ka hana o ka naʻau, hoʻoikaika i ka iwi iwi a hakakā i ka maʻi kanesa. He ʻono nā ʻōmato ke ʻai hou, hoʻomoʻa i ka pizza a me ka ratatouille me lākou, a i ʻole ka kuke ʻana me ka zucchini a me ka zucchini.