Legumes
He huahana meaʻai meaʻai kaulana. ʻAʻole pau nā koho kuke, akā kaulana loa ka soup puree i ka hoʻoilo. Ma keʻano he pīni, ua'ōleloʻia e hoʻohana i nā lentilsʻulaʻula, ka pīni, ka moa, ka'ōmaʻomaʻo, ka pī, ka soybeans.
Ke alakaʻi liʻiliʻi i ka hoʻohana ʻana i nā legumes i ka meaʻai:
– Nā pī Adzuki: nā kīʻaha me ka laiki.
– Nā pī Anasazi: ʻO nā kīʻaha Mekiko (i ʻūpī ʻia).
- ʻO nā pīni ʻeleʻele: nā salakeke, nā ʻoki meaʻai meaʻai, nā casseroles, nā pai.
- Nā pīʻeleʻele: sopa, chili, stews.
- Lentils: sopa, salakeke, ʻaoʻao kīʻaha, stews.
- ʻO Chickpeas: hummus, soups, casseroles.
- ʻO nā pīni kaula: salakeke, ʻaoʻao kīʻaha, sopa.
E hōʻoia i ka nele o ka protein i loko o ke kino, inā ʻaʻole ia e piha me ka emi ʻana o ka pale ʻana i ka pale ʻana a ma muli o ke anu. E hoʻouka i nā legumes a mālama i nā nati a me nā hua i nā ʻāpana kūpono.
ʻO Greens
ʻO nā mea kanu hou (parsley, dill, letus) ke ʻike pinepine ʻia he mea hoʻohui liʻiliʻi i nā kīʻaha nui. ʻO kaʻoiaʻiʻo, hoʻopiha nā'ōmaʻomaʻo i ka pono o ke kanaka no ka nui o nā mea pono. I ke kauwela, nui nā mea kanu hou, akā i ka hoʻoilo, hōʻike ʻia kona hemahema i ka nāwaliwali a me ka deterioration o ka ʻili. I loko o nā hale kūʻai, ʻo nā greens he "cotton" a loaʻa ka liʻiliʻi o nā huaora. ʻO nā ʻōmaʻomaʻo maloʻo he mea hoʻohālike wale nō ia o nā mea hou. ʻO ka koho maikaʻi loa e ulu iā ʻoe iho, ma ka lumi kuke. Hiki i ka Hydroponics a i ʻole nā pā liʻiliʻi o ka lepo ke hāʻawi iā ʻoe i nā mea kanu hou i kēlā me kēia manawa.
Cabbage
ʻO ka huahana nui i kēlā me kēia manawa o ka makahiki, akā i ka hoʻoilo. ʻAʻole kūʻai ʻia ke kāpeti, a ʻo ka nui o nā huaora (ʻoi aku ka C a me K) i hōʻiliʻili ʻia i loko o kahi mea kanu ʻaʻole i emi iho i nā huaora paʻakikī i kūʻai ʻia ma kahi lāʻau lapaʻau. Aia pū kekahi i ka fiber, antioxidants, a me nā pūhui anti-carcinogenic (glucosinolates). Ua hōʻoia ka nui o nā haʻawina i ka hiki i ke kāpeti ke hōʻemi i ka pilikia o ka maʻi kanesa a me ka maʻi diabetes. I ka hoʻoilo, ʻo ia "kahawai" o nā minerala a me nā huaora e kōkua maikaʻi loa i ka ʻōnaehana pale. ʻOi aku ka maikaʻi o ka ʻai maka.
paukū hoʻoilo
ʻO ka mea kanu enigmatic naʻe (he hua ʻenehana) no ka ʻAmelika, kahi i manaʻo ʻia ʻo ia kekahi o nā mea kanu olakino e ʻai ai. Hoʻopili pinepine ʻia me ka zucchini a i ʻole ka paukena. He kiʻekiʻe ka Squash i nā huaora C a me A, protein, carbohydrates, momona, fiber, hao, calcium, potassium a me nā mea hou aku. ʻO ka ʻai mau ʻana i ka squash i ka hāʻule a me ka hoʻoilo he pale maikaʻi loa ia i nā maʻi hanu.
Carrots
Aia i loko o ka mea kanu ʻalani kahi "titanic dose" o ka beta-carotene, i hoʻololi ʻia i vitamina A i loko o ke kino. Hoʻoikaika ia i ka ʻōnaehana pale a hoʻoikaika i ke olakino maka. Eia kekahi, lawe ka mea kanu i kahi lako o ka huaora C, cyanide, lutein.
uala
ʻO ka maʻalahi a aloha ʻia e ka hapa nui, ʻaʻole i loko o ka ʻuala wale nō ka starch, akā he lako paʻa nō hoʻi o nā mea pono: potassium, magnesium, folic acid, vitamin C. Aia pū kekahi protein i ka ʻuala. ʻO ka huaʻai aʻa e hoʻohaʻahaʻa i ke koko a hoʻonui i nā pae antioxidant.
kakaka
Hoʻohana ʻia nā aniani e hoʻohui i ka ʻono i nā kīʻaha. He maʻalahi ka ulu ʻana o ka mea kanu a loaʻa kokoke i ka makahiki āpau. Loaʻa ka liʻiliʻi o nā calorie i nā aniani, akā nui ka huaora C a me ka fiber. Loaʻa pū kekahi i nā aila kūikawā he nui e kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol. A, ʻoiaʻiʻo, mai ka wā kamaliʻi, ua ʻike nā mea a pau i nā waiwai o nā aniani no ka pale ʻana i ke anu.
Beetroot
He hopena maikaʻi loa ka mea kanu momona no ka poʻe i hoʻoholo e ʻoki i nā mea ʻono. Ma kahi o ke kō maoli, loaʻa nā beets i kahi kiʻekiʻe o nā antioxidants, nā huaora A, B, C + potassium a me ka waikawa folic. ʻO ka hoʻoikaika maoli ʻana o ka pale ʻaʻole e kali iā ʻoe!
Hoʻopili
ʻO kekahi mea like me ka ʻuala, ʻoi aku ka pili o kahi mea kanu i ke ʻano i ke kāpeti a me ka broccoli. Loaʻa i ka Turnip kahi lako o nā mea pono no ke kanaka (glucosinolates, vitamina C a me K, folic acid, potassium, fiber), kahi e hoʻonui ai i ka leo o ke kino.
Parsnip
He mea kanu like loa me kā kāloti, keʻokeʻo wale nō ka waihoʻoluʻu. Hoʻohana ʻia ʻo Parsnip i kahi kaʻawale a i mea hoʻohui i nā kīʻaha like ʻole. Loaʻa ka nui o ka fiber, potassium, vitamin C, folic acid. Me ka haʻahaʻa calorie haʻahaʻa, hiki i nā parsnips ke hāʻawi i ke kino me ka nui o nā huaora e pono ai i ke kau anuanu.
Lihi
ʻO ka chicory Italia kahi lau ʻulaʻula-keʻokeʻo i hōʻiliʻili ʻia i kahi poʻo liʻiliʻi. He ʻono a ʻawaʻawa nā lau a hoʻohana ʻia i mea hoʻohui e hoʻohui i ka ʻono i nā kīʻaha. He nui ka huaora C, magnesium, potassium a me ka haʻahaʻa calorie maʻiʻo (23 no 100 g). Hoʻokahi wale nō drawback ʻo Radicchio - he malihini kakaikahi ma nā papa Lūkini.
ʻO nā hua maloʻo a me nā nati
ʻO ka waiwai o ka ikehu kiʻekiʻe a me ka hiki ke ʻai iā lākou ma nā ʻano like ʻole e hoʻonani i nā hua maloʻo i nā mea a pau. ʻO nā hua waina, nā apricots maloʻo, nā lā, nā paʻi, nā ʻalemona, nā cashews, nā hazelnuts, nā pīni, nā walnuts a me nā mea hou aku. E koho i nā mea āu e makemake nui ai a e hoʻāʻo e ʻai ʻole iā lākou a pau i ka manawa hoʻokahi.
Nā hua a me nā hua
ʻIke maopopo mākou ʻaʻole maʻalahi ka loaʻa ʻana o nā huaʻai hou a me nā huaʻai i ka hoʻoilo, akā maopopo mākou ua mālama mua ʻoe i ka ʻohi ʻana i nā hua like. I ka wā e pili ana i nā huaʻai, e nānā i nā ʻalani, nā ʻalani, nā hua waina, a me nā kiwi—ua waiwai nā mea a pau i ka huaora C, e kōkua ana i ka hao e komo a pale i ke kino mai nā maʻi.
Honey
He mea waiwai nui a me ka meaʻai e kōkua ai i ka hoʻomehana ʻana i ka hoʻoilo a hoʻomaha i nā hōʻailona mua o ke anu. ʻO ka meli ka nui o nā minerala a me nā huaora, me ka iodine, potassium, iron a me nā mea hou aku. Inā he vegan ʻoe, a laila e nānā i nā koho a mākou e kamaʻilio nei.
Ka wai maʻemaʻe
Nui nā mea i ʻōlelo ʻia e pili ana i kēia, akā ke hoʻomau nei mākou: inu i ka wai maʻemaʻe wale nō, ka mea e hoʻoikaika ai i ka ʻai ʻana a ʻaʻole e hoʻonāukiuki.
A ʻo ka hope, he mau ʻōlelo aʻoaʻo no ka ʻai ʻana i ka hoʻoilo:
– E ʻai i ka meaʻai wela i kēlā me kēia lā. ʻO ka mea mua, pono ia he soups, cereals a i ʻole stews.
- Inu i ka lāʻau kī.
- E kaupalena i nā mea ʻono (i ka hoʻoilo he paʻakikī loa ke pale ʻana). E hoʻololi i ke kokoleka me ka meli, nā hua maloʻo a me nā hua.
– E koho i nā meaʻai kiʻekiʻe i ka carbohydrate.
Mai maʻi ʻoe!