ʻO ka mea āu e ʻai ai he mea nui ia e like me kāu e ʻaʻahu ai. Inā makemake ʻoe e hoʻopau i ka ʻeʻe, pale i ka ʻelemakule mua, a pale i kou ʻili mai nā pilikia o ke kaiapuni, ʻo ka hana mua i ka ʻili nani he meaʻai olakino, kaulike. ʻO nā meaʻai kanu e hoʻomaikaʻi i ke olakino a hānai i ka ʻili a hiki i ka papa o waho.
E ʻai nui i nā meaʻai i helu ʻia ma lalo nei a ʻoi aku ka maikaʻi o kou ʻili. Noʻu ua hana!
1. E inu nui i ka wai: ʻO ka mālama ʻana i ka wai i loko o ke kino he mea nui ia no ke kaulike olakino. He mea koʻikoʻi ka wai i ka hoʻopau ʻana i nā toxins i loaʻa i ke kino a he mea nui loa ia i ka hōʻemi ʻana i ka mumū a me ka mālama ʻana i ka ʻili olakino.
2. Hoʻomaʻamaʻa nā meaʻai anti-inflammatory i ka ʻeha o loko a me ka ʻili ʻili e like me ka haki, ʻulaʻula, eczema a me psoriasis. ʻO nā meaʻai anti-inflammatory nā meaʻai i waiwai i ka omega-3 fatty acids (walnuts, hemp seeds, flax seeds, chia seeds, a me nā lau ʻōmaʻomaʻo) a me nā mea ʻala olakino e like me ka turmeric, ginger, cayenne, a me ke kinamona.
3. He phytonutrient ka Beta-carotene e hāʻawi ai i kā kāloti, ʻuala, a me ka paukena i ko lākou ʻalani nani. I loko o ke kino, hana ʻo beta-carotene ma ke ʻano he antioxidant a hoʻoikaika i ka ulu ʻana o ka cell olakino, metabolism, olakino ʻili, a me ka hana collagen (no ka paʻa a me ka ikaika). He kōkua nō hoʻi e hoʻopau i nā laina maikaʻi a pale i ka ʻili mai ka lā.
4. ʻO ka Vitamin E he antioxidant i loaʻa i loko o nā hua sunflower, avocados, ʻalemona, a me nā ʻuala. Mālama kēia antioxidant i ka ʻili mai ka lā, e hōʻoia i ka kamaʻilio kelepona maikaʻi a pono no ka hoʻokumu ʻana o ka collagen.
5. He mea maʻalahi loa ka Vitamin C e loaʻa i ka meaʻai mea kanu. He nūhou maikaʻi kēia no ka mea ʻaʻole mālama ʻia ka huaora C i loko o ke kino a pono e hoʻopiha mau ʻia. He koʻikoʻi ko kēia antioxidant i ka hana ʻana i ka collagen a pale i ka ʻili: Hoʻohana pū ʻia ka Vitamin C e mālama i nā kūlana ʻili.
ʻAʻole wale nā hua citrus i waiwai i ka huaora C, fennel, pepa ʻono, kiwi, broccoli a me nā ʻōmaʻomaʻo he kumu maikaʻi loa ia o kēia huaora. Lawe pinepine au i ka waiola C i ka wā hoʻoilo no ka pale hou aku.
6. He mea nui ka probiotics no ka ili maikai. ʻO ka ʻai me ka lawa o nā probiotics e hōʻoia i ka microflora olakino i loko o ka ʻōpū. ʻO ka microflora o ka ʻōpū olakino e hōʻoia i ka hoʻoheheʻe maikaʻi ʻana, ka lawe maikaʻi ʻana i nā meaʻai a me ka hoʻopau ʻana i nā huahana ʻōpala. Kākoʻo ia i ka pale ʻana, e pili ana i ke kino holoʻokoʻa, me ka ʻili. ʻO kaʻu mau meaʻai probiotic punahele ʻo kombucha, sauerkraut, kimchi, kefir niu, a me ka miso.
7. ʻO Zinc kahi mineral koʻikoʻi hiki ke paʻakikī ke komo i ka nui mai nā meaʻai mea kanu. Kōkua ia i ke kākoʻo ʻana i ka ʻōnaehana pale a hoʻohālikelike i nā hormones e pili ana i ka haki. Hiki ke loaʻa ka zinc i loko o ka cashews, chickpeas, ʻanoʻano paukena, pīni, a me ka oats. Lawe pū wau i kahi mea hoʻohui zinc.
8. He mea koʻikoʻi nā momona maikaʻi no ka ʻili maikaʻi - hana ʻia nā membrane cell cell i nā momona momona. Paipai au i nā momona meaʻai holoʻokoʻa ma mua o nā aila i kaomi ʻia no ka loaʻa ʻana o nā meaʻai ʻē aʻe. No ka laʻana, ma kahi o ka hoʻohana ʻana i ka aila hua hemp no nā waikawa momona omega-3, ʻai wau i nā hua iā lākou iho a loaʻa i ka protein, fiber, vitamina a me nā minela. No ka ʻili nani a ʻālohilohi, e hilinaʻi i nā avocados, nā ʻoliva, a me nā nati.