ʻO kaʻai hoʻomaha maikaʻi e pono ke kau nui i nā meaʻai a me nā huaʻai, kahi hiki ke loaʻa i nā huaʻai a me nā mea kanu. Akā inā hoʻonohoʻoe iāʻoe iho i kaʻoihana e hoʻoholo ai i ka maikaʻi loa i nā hoʻoilouʻana i nā huaʻai a iʻole nā hua'aiamoʻole,ʻaʻole ia he mea nuiʻole ke hoʻomanaʻo i kekahi mau "heroes" hoʻoilo, a he mea ponoʻole ke hoʻopoinaʻia. Ke kohoʻoe i nā makana o keʻano, e hahai i ka manaʻo e loaʻa i nā huaʻai a me nā huaʻai kekahi'ōmaʻomaʻo nani. E hōʻoia mau kēia i waiwai lākou i nā huaora, nā meaʻai a he pono ka hopena i kāu mau maʻi i ka maʻi a me ka hōʻomiʻana i ka nui.
Paʻa
Paipai nui ka poʻe Dietitians i ka paukena. Aia i loko o kahi pahu punaha o nā huaora, fiber a me nā meaʻai'ē aʻe'ē aʻe. Kāpenaʻia e like me kekahi meaʻai, ka mālamaʻana i ka meaʻai i ka mea'alakineto, kaʻaila a me ka pālolo. Ma waho aʻe o kaʻonoʻoluʻolu, e kōkua ka pauka i ke kino e pale aku iā ia iho mai ka maʻi maʻi a me ka maʻi maʻi.
ʻO'Olaʻula
ʻO nā huaʻai hoʻolimalima maikaʻi a me nā huaʻai he nui ka waiwai i ka huaʻa C, ka mea e kōkua ai i ka pūnaewele immune e paʻi i nā maʻi o ka'ōpū. Hiki keʻaiʻia nā alala a me nā kīʻaha i ka makahiki holoʻokoʻa, akā heʻoi aku nā'ōlaʻulaʻulaʻula i ka hoʻoilo ma muli o ko lākouʻano leʻaleʻa a me ka maʻamau o ke fiber.
Artichokes
Hiki iā lākou ke hopohopo, akā, ua piha nā'enehi i ke keʻa a ua waiwai nui i nā antioxidants, acid acid and vitamin K. Ua maʻalahi ka hoʻomākaukauʻana ma mua o kou manaʻo. Hoʻopiliʻia nā'ōmole o Artichokes i nā huamoa a me nā pākena, ua kuke pūʻia nā pīpī me lākou. ʻO ka mea wale nō e hoʻomanaʻo i ka wā e kuke ai i ka pahu,ʻo ke ala maikaʻi loa e hoʻonuanu ai i nā artichokes,ʻo ka hoʻolapalapa i loko o ke kohu kiʻekiʻe ma luna o ka wela wela.
Kupa
ʻOiaiʻo ia kekahi o nā meaʻai nui loa no nā meaʻai a me nā momona,ʻo nā huaketo kekahi o nā hua'ōleo maikaʻi loa. No laila e hopu i ka manawa i ka wā hou a loaʻa. Ma waho aʻe o nā mea kiʻekiʻe o ka huaʻaina C, nā huakura e kōkua i ka mālamaʻana i ka HDL (lipoproteins kiʻekiʻe), e hoʻonui i ke kiʻekiʻe o "cholesterol" maikaʻi.
ʻO Persimmon
ʻO nā huaʻaina,ʻaʻole iʻoi aku i lalo i ka'ōlohilohi i ka hualaki,ʻaʻole i kokoke like i ka mea e pono ai. I loko o ia mau mea, he nui aku nā lālā a me nā pūpū phenolic ma mua o nā'ōlū, kahi kiʻekiʻe o nā minerala a me ka paila ikaika o nā antioxidants. ʻO ka mea makemakeʻole i ka hoʻohanaʻana i nā peʻapehe i keʻano maoli, hiki keʻoki i ka mea kanu pākīpika no nā meaʻai likeʻole.
ʻO ke poʻo kāpena
ʻO ka'atipalaa he mea kanu kahikoʻo Rūma meʻEulopa. Hoʻohanaʻia ia i nāʻano'ōhua, nā mihupa a me nā salam. Hiki i kaʻaila ke hoʻoikaika i ka hopena o ke kino, kahi maikaʻi loa i ka hoʻoilo. Aia i loko o ke kalaʻula ka nui o nā kolala a me nā huaʻai ma mua o ka kāpelu keʻokeʻo, no laila inā hoʻohanaʻia ia i nā meli a iʻole nā meaʻai'ē aʻe, e hoʻonui i kahi leʻaleʻa i kāu mau kīʻaha.
Lele kāpili
Loaʻa iā ia kahi kiʻekiʻe o ka calcium a me ka beta-carotene,ʻo ia me ka hua olakino o ka huaʻaila C a me nā antioxidants mana e kōkua i ka hōʻehaʻana i nā maʻi. E hoʻomākaukau iā ia no kaʻai maikaʻi ma keʻano o ka mūmū, ka'ōmole, ke kohu, a me ka mokuahi paha.
ʻO Ruccola
Inā ua luhiʻoe i ka broccoli a kā kāpena paha, e hoʻolohe i kēia mau lau'ōmaʻomaʻo. Ma Rūsia, ua kapaʻia kēia mea kanu me nā paʻi pepa pahemo he'hehe anuhe. He meaʻala aʻono,ʻaʻole i hōʻikeʻia nā pākeke Pākehā i ko lākou papaʻaina me kēia lau nahele. He waiwai ia i ka calcium, ka hao, a me ka huamino K. He mea maikaʻi loa ia i nā meli, akā nā kauka e paipai i ka'ō'ōʻana i nā lau i kahiʻailaʻaila nui, i mea e kōkua ai nā momona i nā'ōnaehana hoʻomehana maikaʻi e hoʻomoʻu i nā meaʻai a pau.
Komvaty
Nā liʻiliʻi,ʻo kaʻae - pēlāʻoe e'ōlelo ai no ka hua liʻiliʻi o ka ululāʻau. Loaʻa nā kumukūʻai i ka meaʻai A a me ka potassium, aia nō i loko o ka nui o nā fiber a me ka huaora C.ʻO kēia ka mea e pono aiʻoe i ke kau anuanu. Hiki iā lākou ke hoʻohui i ka piquancy i nā huapalaa a he mea kūpono maikaʻi no ka waiʻalani ma kekahi meaʻai.
Kiwi
ʻO nā hua punahele o kā mākou mau keiki he mau huamaila C iʻoi aku ma mua o ka nui o nā hua ulu. Akā, he mea pono no nā mākua, no ka mea,ʻo ke kōkuaʻana i ka pūnaehana mālamaʻole i ka maʻi,ʻo ka kiwi hoʻi kekahi i ke kaumaha o ke koko.