E hoʻomanaʻo i ka'ōmaʻomaʻo. ʻO kaʻeleʻele o nā lau o ka'ōmaʻomaʻo,ʻo ka nui o nā meaʻai e komo ai. He mea maikaʻi loa ke hoʻohanaʻana i ka hanaʻana i nā pākeke salad-rumen.
E hoʻouki i nā huaʻulaʻula a me nā huaʻai, e like me nā'ōmato, nā huaʻulaʻulaʻulaʻula a me nāʻaila aniani Aia nā huahana i loko o ka lycopene, e pale ai i ka maʻi kanesa. ʻO kaʻaiʻana i nā mea kanu maikaʻi no ke kino o ke kanaka, he haneli hou ia e hoʻololi ai i kaʻeleʻele koko a hoʻonui i ka'āmua.
Pōʻalima pepa , nā tōmato melemele a me nā kāloti e hāʻawi aku i kāu huamata me kahi momona maikaʻi, a hoʻonui pūʻia me ka huaʻa C a me ka betacarotene. Hiki iāʻoe ke hoʻohui i ka'āpana, ka mango, ka pineapi, nā alaniʻalani i ka saladi.
E hoʻomoʻi i nā'ōhiʻulu, ke kālaka, ka pears, ka piʻi me kaʻili keʻokeʻo a me nā hua maloʻo i kahiʻoi aku iʻoi aku a me he kumu kumu'ē aʻe o antioxidants.
ʻO ka ulaula, nā aubergine, nā hua fiku e hāʻawi i ka sāleta i kahi kala kūikawā, kaʻokoʻa a me ka meaʻala, a me ke kōkua e hoʻonui i ka hana lolo.
Hoʻopiliʻia ka lau o ka moa, ka momona, ka umauma mīmū e hānai iāʻoe i ka pōloli, e lilo i kumu no ka protein no kou mauʻiʻo.
ʻO kahi momona liʻiliʻi e kōkua i kou kino e hoʻonui i nā meaʻai, pēlā e hoʻonui i nā meaʻaila i loko o kaʻaila: avocados, walnuts, almonds. Hiki iāʻoe ke hāʻawi iāʻoe i ka magnesium a me ka fiber.
E hoʻopau i kāu saladi ma ka hoʻouluʻana i nā mea kanu a me nā huapalaoa e loaʻa ana i ka mākiko. Hiki ke hana i nā muesli, ka palaoa, a me nā kuikihiiki. Hāʻawi lākou i kou kino me nā'ōpalu'aleʻa, ae ikaikaʻoe a ikaika i nā lā a pau.
Mai hōʻoluʻolu
ʻOiai, uaʻike mākou i nā wahi i kahi e like ai, ma ka lā hānau o kahi hoaaloha eʻai ana i kahi'āpanaʻai hou, me ka pōloliʻole. He kumu maikaʻi loa kēiaʻano no ka pehea eʻaeʻia ai nā kumu o waho e hoʻololi i kā mākouʻaiʻana. No ka paleʻana i kaʻaiʻana i ka manawa hou, e hahai i nā leka.
Kōkua 1. E hoʻopau i nā pāʻani me kahi liʻiliʻi. Ke hoʻololiʻia neiʻo ka poʻe eʻai ana i nā mea liʻiliʻi a me nā pāpaʻu, ma ka awelika, emi iki lākou, no ka meaʻai lākou i 57% ka meaʻai ma mua o ka poʻe i makemake ia, eʻai i "nā kīʻaha".
Hint 2. Mai hoʻokaumahaʻia e kekahi mau mea'ē aʻe. ʻO ka manawa pinepine, i ka wā eʻai wale ai mākou, hoʻoponopono mākou i ka hopena o kā mākouʻai a hiki i ka hopena o kahi nūpepa nūpepa, a mākou e heluhelu ai ma hope o kaʻaiʻana a i ka hopena o kahi hōʻike TV. ʻAʻole kēia ka hoʻonuiʻana i ka nui o ka meaʻai i pau, akā, i ka hopena maikaʻiʻole hoʻi i kaʻaiʻana. No laila, i kou nohoʻana eʻai, mai hoʻokaʻawale iāʻoe iho mai nā mea'ē aʻe.
Kōpuni 3. E hoʻokaʻawale i nā kīʻaha me nā goodies. Ke uhi nei i ka papaʻaina, mai ho'āʻo e kau i nā papa me nāʻano maʻamau'ē aʻe kokoke iāʻoe iho. Hōʻike nā haʻawina e hiki i nā kānaka iʻoi aʻe ka paʻakikī ke hiki i nā papa, ma kaʻawelike,ʻai i ka 30% no ka meaʻai.
Kōkua 4. E kali i ke kanaka māmā. Keʻahaʻainaʻoe i ka hui, mai wikiwikiʻoe e komo i kaʻai a pau. Eʻai i kaʻaoʻao o ka mea haʻahaʻa i kāu hui.
Pakele
ʻAʻohe paona kaulike iʻole e hōʻoiaʻiʻo e loaʻa iāʻoe ka nui o ka huaʻai E. Ma kaʻoiaʻiʻo,ʻo 4% wale nō o nā wahine a 5% o nā kāne keʻai i 15 mg o kēia mea i kēlā lā i kēia lā. Akā,ʻo ka huaʻona E he antioxidant mana a kōkua iā: e hakakā me kaʻelemakule; e hoʻolako i ka lapaʻau maʻi. No laila, he mea pono ka loaʻaʻana o ka lālā kūpono o kēia huapiʻi, i ka mea nui loa. ʻO nā kumu kūpono o ka lāʻau huamona A me nā alamona a me nā hua'ōmaʻakau i paʻiʻia. 50 grams o kēia mauʻanoʻano e hāʻawi ana i ke kino me ka pono o ia mau lā o ka huaʻaila E. E hiki iāʻoe keʻai i nā meaʻelua a me ka hoʻonui i nā salama a me nā meaʻai'ē aʻe.