He aha kāu mea hikiʻole ke hana no kou olakino? Uaʻike au i kahi hoʻolaha no nā papa hua'ōlelo multivitamin - Ua kūʻai au iā ia,ʻoiai he mea nui ... Ua'ōlelo koʻu hoaaloha iaʻu e inu i nā meaʻawaʻawaʻole ('ōlelo lākou he kōkua ia), ua ho'āʻo wau,ʻaʻole wau i makemake, akā maikaʻi no ke olakino ... Ua hāʻawi nā loea mai ka British Dietetic Association i kā lākou'ōlelo aʻo: e poina i kēia mau koi a hele i ka lohi o kēlā me kēia lā o kahi liʻiliʻi o nā nati. Hoʻolahalahaʻia kā lākou mau manaʻo ma ka nānāʻana he iwakālua makahiki i keʻano o ke ola a me ka olakino o nā hui kāne a me nā wahine o nā makahiki likeʻole me nā kānaka he 119,000.
Wahi a lākou iʻike ai,ʻo ka makeʻana ma waena o nā nīpī hôpili ma mua o hoʻokahi manawa i ka hebedoma,ʻehiku pakeneka ka nui aʻe ma mua o nā mea iʻikeʻia. Aʻo nā mea makemake eʻai i ka nīnū i kēlā me kēia lā ma ka pule o ka hebedoma,ʻo ka likelika o ka make maʻamau i ka wā o ka haʻawina manawa heʻelima mau manawa i emiʻole ma mua o nā hoa noho. I ka hōʻuluʻuluʻana i nā hopena o ka noiʻi, manaʻo nā mea'aiwaiwai i nā poʻe eʻai mau ana i kēlāʻanoʻano o nā hua'ōlelo - ka pī, nā pistachios, nā almonds a me nā mea'ē aʻe - E hāʻawi ka makuahineʻo Nature i ka mea e ola lōʻihi aku ai i ka poʻe hikiʻole ke kū.ʻO nā kauka, mea palekana ka palekana i nā'ōlelo e pili ana i kahi huahana, makemake lākou e kamaʻilio e pili ana i kahi meaʻai palekana. Akāʻo nā hua liʻiliʻi e pono ke mahaloʻia. ʻO nā antioxidants i loko o ia mau mea, ma ke kinikōpili, e pale i nā pūnaewele mai kaʻino, kōkua i kahi hakakā ikaika e kū'ē i ka maʻi make. ʻOi aku nā meaʻai i ke keleawe, ka zinc, ka hao, ka magnesium, ka manganese, a he mea pono no ke kino e hana pono, e pale ana iā ia, no ka mea, mai ka poho o ka hoʻomanaʻo a iʻole nā maʻi'ē aʻe. I loko o nā huapalapala, he nui ka nui o nā huaʻa E a me B, a me nā acid fatty omega-3, kahi e mālama i kahi kūpono o nā hormones a me nā mea nui e like me adrenaline. Aʻoiai he momona nā huapalapala i loko o ka momona,ʻo kēia mau momona he "maikaʻi", a ma kekahiʻano e hoʻemi ai i ka maʻi o ka hōʻeha a me nā maʻi o ka maʻi. ʻO ka maʻamau,ʻo kēlā me kēia pākuʻu kona mau pono a me nā meaʻinoʻole,ʻo kekahi iʻoi aku ka kiʻekiʻe o nā huaora, ma nā mea'ē aʻe, omega-3.
Paipai nā meaʻai kūlepa Pelekānia e hana i nā papahana maʻamau no kaʻaiʻana i nā huapalapala paʻi o nā huapalapala e loaʻa ai ka nui o nā pono olakino. Ma hope o ka weheʻana i ka pūpū, ua manaʻoʻia eʻai i nā huapalapala i hoʻopōʻoleʻia mai ka pele mai, no ka mea he nui nā meaʻai. A laila, e pōmaikaʻi nā pono o nā hua. No ka loaʻaʻana i ka waiwai nui -ʻaʻole pono - e lawa kaʻai no kēlā lā kēia lā e pili ana i hoʻokahi auneke a 30 g paha,ʻaʻole iʻoi aku kēlāʻano liʻiliʻi ma mua o ka papa pōleʻaleʻa. Nutritionists e pili ana i nā hua liʻakai a me ka'ōniʻona, hoʻohanaʻia no ka olakino he pono wale nō nā nūnoaʻole i hoʻomaʻemaʻeʻia.
No laila he aha kāu e makemake ai i nā pī'ā no? E hāʻawi kākou i kekahiʻike no nāʻano kumu o nā nati. ʻO kēia mauʻano alamona, nā hazelnuts, walnuts, peanuts, pistachios, cashews, a me nā nūnū iʻike kokeʻia i Rusia - nā kumu o Brazil Brazil, macadamia a pecan - nā mea a pau e komo i ka calcium, magnesium, potassium, iron, zinc, rich in vitamins B2 (riboflavin) a me E. Calcium he pono loa no nā iwi ikaika, olakino a niho, he mea nui ka pāhare potassium no kahi pūnaewele olakino maikaʻi, he maikaʻi ka zinc no ka pūnaewele olakino. Akā, aia kekahi mauʻokoʻa ma waena o kēia mau makana maikaʻi o keʻano. Eia kekahi laʻana, aia nā'alemona ma mua o nā kumu'ē aʻe, aia he nui ka huaʻaha E ma ko lākou fiber, he mea pono no kaʻili, ka maka a me ka pūnaewele immune. Makemakeʻia ka Almond no ka poʻe i hoʻoholo i ka liloʻana o ka paona. Ke'ōlelo nei ka International Journal of Obesity,ʻo ka poʻe i hele i kaʻaina almond e hiki ke kaumaha i ka wikiwiki i ka pā o nā mea'ē aʻe o ka pohō kaumaha. ʻO ka hemahema ka nele o nā'alemona. Pono pono e moe no ka pō i ka wai aiʻole ka waiū, e kōkua.
Akā,ʻo kahi'ōpili kolepa Brazilian kahi nui o kēia mineralʻoi aku ma hope o kaʻaiʻana i hoʻokahi mau lākuʻu hoʻokahi i ka lā, e loaʻa i kekahi kanaka ka papahana i kēlā me kēia lā e kauʻia e nā kauka. Hoʻonuiʻia ka hoʻouluʻana o ke kāne male (ka nuiʻole,ʻo ia hoʻi, ka manaʻo e kū'ē i ka paleʻana), ka paleʻana i ka maʻi prostate, ka umauma a me ka iwi, kōkua i nā maʻi thyroid. Akāʻo kaʻoihana o kānaʻoihana he kiʻekiʻe loa ia nāʻaʻa kiʻekiʻe loa e alakaʻi i ka lilo o ka lauoho a me ka liloʻana o nā kui, no laila hiki i kahi lā keʻai wale iʻekolu mau huapalale Brazil.
Hiki i ka lima o nā'ōpala nomo ka hapaha o ka helu o ka magnesium i'ōleloʻia i kēlā lā i kēia lā, e kōkua ai i ka hoʻololiʻana i ka meaʻai i mea ike, kahi maikaʻi loa no ka iwi. ʻO nā meaʻono i loko o nā'elepa e kōkua i ka hanaʻia o nā hōkū i kaʻili.
ʻO nā wāhine i kahi "kūlana kūlana",ʻo ia hoʻi, nā makuahine o ka wā e hiki mai ana, ke kākoʻo ikaikaʻia nei nā lālani. I ka lā i hoʻonohonohoʻia i kēlā me kēia lā o hoʻokahi aune, ka mea i'ōlelo muaʻia ma luna (28 g), he 20 mau nokoa wale nō, akā, aia i loko o lākou he 17 ōneka o ka waipika folic, i pono no nā wāhine hāpai. ʻO ke kiko o Oleic e hoʻoemi i ke kaheʻokoʻa a pale i ka diamentia. No laila eʻai i ka hazelnut,ʻo ia kekahi o nā huaʻono loa,ʻo ia kekahi o nā meaʻai maikaʻi.
Loaʻa ka wole i nā antioxidants ma mua aʻe o kekahi mau namu'ē aʻe, e lilo ia i poʻokela ma ka hakakāʻana i ka maʻi kanesa, ka'ōpū a me ka maʻi maʻi. Loaʻa he nui o nā mea hoʻomanaʻo a ka poʻe no ka hoʻohanaʻana i nā nīpī no ka mālamaʻana a me ka mālamaʻana i nā maʻi e hōʻailona ana i nā mea ola o ka walnuts. Akā, e hoʻolohe mua mākou i nā'ōlelo aʻo a nā kauka a eʻai mākou i ka walnuts i ko lākou papa. ʻO keʻano maʻamau, ma ke kāleka me nā huapalapala, eʻoi aku kaʻino ma mua o ka maikaʻi.
ʻO nā'ōnika nui loa, he pēlā paʻa ia, e like me ka huakeke, heʻimi maʻamau no nā antioxidants e kū'ē i ka maʻi kanesa, akā maikaʻi wale no nā meaʻaʻohe o lākou mauʻaeʻa. Ma ke alanui, no ka pono o ka hoʻopono,ʻaʻohe'ōpiopio ka'ōpū, akā he ulu lāʻau legume, e like me ka pī, ka pi, nā lelo. ʻO ka mea pōʻino, he nui wale nā kānaka e "ʻike" i ka pīnaki wale nō i keʻano o ka paʻi a me ka paʻakai, i ka wā e nalowale ai nā pōmaikaʻi o ka naʻau.