ʻO ka maiʻa, ka pīkī, nā ʻalemona, nā pī, nā ʻanoʻano sesame, ka laiki ʻeleʻele
ʻO ke kuleana ka pigment no ka wikiwiki o ka "pili" ʻana o ka tan i ko mākou ʻili. melanin… ʻO ka hiki ke hana i ka melanin i loko o nā gen, no laila ʻoi aku ka maikaʻi o ka poʻe ʻili ʻeleʻele ma mua o nā keʻokeʻo. Akā hiki hiki ke "hoʻomaikaʻi" iki i nā genetics. Hoʻohui ʻia ʻo Melanin i ke kino e ʻelua'amino nāʻakika - tyrosin a tryptophan, ka maiʻa a me ka pīkī i loko o kēia mau mea ʻelua. ʻO nā ʻalemona a me nā pīni nā mea lanakila Tyrosine. ʻO ke kumu maikaʻi loa o ka tryptophan he laiki palaka. A loaʻa i ka sesame ka nui o nā enzymes e ʻae ai i ka hoʻololi ʻana o nā waikawa amino i melanin.
Kāloti, peaches, apricots, watermelons
Waiwai mea ʻai beta-carotene… Kūlike ʻole i ka hilinaʻi kaulana, ʻaʻohe hopena iki o kēia pigment ka maikaʻi o ka hōʻike ʻana i ka lā a pouli ʻole i ka ʻili. Mai ʻai i nā kāloti kuʻi no ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea - waiho ʻia ma ka ʻili, hiki i ka beta-carotene ke hāʻawi iā ia i kahi ʻano melemele maikaʻi ʻole. Akā ma ka lilo antioxidants ʻO nā huahana i loaʻa ka beta-cartotene e pale pono i ka ʻili mai ke ahi a lilo i ʻano pale no ia. Inā hoʻomaka ʻoe e hoʻohana iā lākou me ka liʻiliʻi loa he pule ma mua o ka hoʻomaha, e ʻike ʻia ka hopena. Hoʻokahi kīʻaha wai kāloti i ka lā a i ʻole ʻelua mau apricots ua lawa.
Trout, mackerel, salmon, herring a me nā iʻa momona ʻē aʻe
E like me mākou e aloha nui ai i ka tan kokoleka pouli, e hoʻomanaʻo i kēlā ultraviolet He haʻalulu i ka ʻili. Hiki i nā papa hohonu o ia a luku ka popo ke kumu o nā hunaola. No laila, mai haʻalele ʻole i ka iʻa aila - ke kumu nui o nā wai momona momona polyunsaturated. Omega 3… Kūleʻa pono kēia mau mea i ka papa lipid o ka ʻili, mālama i ka makū a kōkua hōʻalo i nā wrinkle.
ʻO nā hua citrus, ʻonika ʻōmaʻomaʻo, spinach, kāpeti ʻōpio
Ma ka ʻike huaʻai C, kahi a mākou e makemake nui ai ʻaʻole wale i ke kau anuanu hoʻoilo, akā i ke kauwela hoʻi. Ua hoʻokūpaʻa ʻia me ka ʻike nui ʻia i ka lā o ko mākou kino ʻekolu manawa wikiwiki aku pau i ka wikamina C a ʻoi aku ka pale i nā maʻi a me ka mumū. Akā ʻaʻole ia e koi ʻia e lawe i ka waikawa ascorbic i loko o nā papa i kēia manawa - i nā koina nui, ʻaʻole ʻae ka huaʻai C e loaʻa ka wāwae i ka ʻili a hiki ke kumu. maʻi pāʻani i ka lā. Hoʻokahi citrus i ka lā a i ʻole he saladi o ka cabbage hou a me nā aniani ʻōmaʻomaʻo e lawa.
ʻOtomato, ʻulaʻula bele pepa
ʻO kā lākou keu pono nui lycopeneʻaʻole wale ia e wikiwiki ai i ka hana melanin, akā pālua pū kekahi i ka pale kūlohelohe o ka ʻili i ka puhi ʻana a me nā radical manuahi, e pale ana i ka nui loa maloo ili a me nā kuʻekuʻe wāwae pigment. Inā naʻe, e hoʻomau i ka hilinaʻi i nā meaʻai i waiwai i ka lycopene ma hope o ka wā hoʻomaha, a laila he keleawe tint ma ka ʻili e noho mau ʻelua mau pule ka lōʻihi.