1.Oi mea hana
ʻO ka papaʻana o nā'ōpala e pili ana i ka beta-carotene, ka meaʻaʻole eʻae i nā radical free e luku i ka'ōpū o loko o ke kino, a he waiwai nui kēia mea no nā maka. I loko o ke kino, ua hoʻololiʻia ka beta-carotene i ka huaʻa A A, a loaʻa i kaʻikepili e pale ai i kekahi mau maʻi āpau, i ka maʻi nui o ka maʻi. Hoʻokahi hua i loko o 17 mau calorie, 1 g o nā haʻalūlū aʻaʻohe momona.
Nānā: E ho'āʻo e kūʻai i nā'āpanaʻokoʻa hou a me nā'āpala. I keʻano o ka palupalu, ua nele lākou i nā meaʻai. ʻO kaʻoiaʻiʻo, hiki i nā huaʻeleʻele loa ke hoʻopōʻino i ke kino. E hōʻole i kā lākou hoʻohana.
2. Pākena
ʻO ka Oleic acid a me nā momona i hoʻomaʻemaʻeʻia, kahi o ka avocado, hiki ke ho'ēmi i ka cholesterol a hoʻonui i ka helu o lipoproteins kiʻekiʻe. ʻO ka'awaʻawe nui kahi nui o ka fiber. He kumukūʻai maikaʻi ia no kaʻai. ʻO ka hua'aiamo he 80 calories, 8 momona o ka momona, 3 grams o nā hauhā.
3. ʻOhi
Eia kekahi, he mea maikaʻi loa kēiaʻai, he mea pono hoʻi ia. ʻO ka huapalapala ka waiwai i kekahi mauʻaʻa, i (e like me nāʻike iʻikeʻia) e kōkua i ka uluʻana o nā pūnaeho maʻi. Aia nā'ōpona i loko o ka'ōpū a me ka huaʻaa C i nā mea nui, e kōkua ana i ka emi o ka cholesterol a hoʻemi i ka maʻi o ka maʻi. Hoʻokahi wale aniani hoʻokahi o nā raspberries i loko o 60 calories, 1 g momona, 8 grams o nā'ōpona.
4. Mango
Ua kūpono kūponoʻia ka huahana kūpono loa i kaʻai kanaka. He kūlana kūikawā kēia i loko o ka hāʻawiʻana i nā lā o nā mea nui loa no ke kino. ʻO kahi hua liʻiliʻi-nui ka 57 grams o ka huaora C, he like ia me ka uku o kēlā me kēia lā no kahi kanaka makua. Loaʻa iā ia kahi antioxidant e kāohi ana i ka maʻi o ka maʻi, e hoʻolaha i ka maʻi e hōʻeha a hoʻoikaika i ka pūnaewele pili. Mango kahiʻoi aku o 800 IU o nā huaʻa hua A. A hoʻokahi huahana hua he 135 calories, 1 g momona, 4 g o nā haʻalima.
5. Melon
Loaʻa i ka nui o ka lāʻau C a me ka beta-carotene -ʻelua o nā antioxidants mana loa e pale ana i nā pūnaewele mai ka hoʻonuiʻana i nā hana o nā radical free. Aia ka hapalua o ka melonona i 853 mg o ka pālolo pālolo, e kōkua ai i ke kaohi 'ana o ke koko a hoʻoikaika i ka hana o ka naʻau. Ua hōʻoia kēia i ka clinical -ʻo nāʻano o ka melon ke hoʻokomoʻia i loko o ke meleʻana o nā lāʻau lapaʻau no ka naʻau. Aia ka hapalua o ka melon i loko o ka caloka he 97, 1 g momona, 2 g mau haʻalulu.
6. Pākē
ʻOi aku ka waiwai o kaʻaila i ka lycopene -ʻo ia kekahi o nā mea nui loa i ke koko, i hanaʻia heʻano antioxidant. Hoʻomaʻaka ka tomato i ka hopena o nā maʻi o ka maʻi maʻemaʻe, ka'ōpū, a, e like me kekahi mau manaʻo, ho'ēmi i ka hikiʻana o ka maʻi koline e 50%. I loko o hoʻokahi kōmato he 26 calories a me 1 gram o nā'ōpona. ʻAʻohe momona i ka'ōpala. He mea nui nō hoʻi i ka meaʻai kanaka olakino.
Kōkuhi: E hoʻohui i kaʻailaʻaila i ka saladi me nā tōmato. Hoʻokomo maikaʻiʻia ka Lycopene me ka momona momona.
7. Nā hua waina
He kumu maikaʻi loa ia o ka hao, kōkua iā ia e hoʻohuli i ka oxygen i nā'opa. Me ka anemia, ua kauʻia nā hua waina ma nā halemai. Aia ka hapalua o ke kīʻaha waina i loko o 218 calories, 3 grams o ka waiʻalulu aʻaʻohe momona.
Kōkuhi: E hōʻiliʻili i nā hua waina i ka oatmeal -ʻo ka kakahiaka kakahiaka maikaʻi kēia no kaʻohana a pau. ʻO kēia mau huahana kūpono loa e hāʻawi iāʻoe i ka ike a me ke olakino no ka lā a pau.
8. Kahiki
ʻO ka momona ka waiwai o ka mea pālolo a me nā hāpona. Aia ia i loko o ka hua B6, ka mea i kuleana no ka hanaʻana i kahi hormone maikaʻi i kapaʻia he serotonin. Hiki nō hoʻi i ka laiki ke kōkua i ka emiʻana i ke kiʻekiʻe o ka cholesterol i loko o ke koko. ʻO ka laiki kahi 37-48 calories, 2 grams o ka waiʻaleʻa aʻaʻohe momona. He huahana nui loa kēia i ka pono o kānaka.
9. Lemon
Aia ka nui o ka huaʻaa C - hoʻokahi o nā meaʻonika maikaʻi loa. ʻO ka lemona i nā calorie liʻiliʻi loa,ʻaʻole i loko o nā momona a me nā hāʻalea.
Kōkuhi: E hoʻohui i ka wai lemon ma kahi o ka vīneka i loko o nā meli. Pēlā e hana ai nā haku o ke ao nei. Ua hōʻoiaʻia ka maʻa nui o kaʻai o nā kīʻaha i ka mālamaʻiaʻana o nā pono o nā huahana.
10. Banana
ʻO kahi banana he 467 pāpaʻa pālolo, a he mea pono ia no ke olakino o nāʻiʻo a me ka naʻau. ʻO kēia hua e hoʻohaʻahaʻa ana i ke kaheʻokoʻa a he kumu ia o ka fiber maoli - he lāʻau e pale ai i nā maʻi o ka maʻi. Hoʻopau ka'ōpana i kaʻeleʻele waikawa, no laila e kūpono loa ia no ka hoʻomaʻamaʻaʻana i ka umauma pua. ʻAʻole hiki i ka mea'āpana ke hoʻonāuki i nā mea maʻi. Hiki ke hāʻawiʻia iā lākou i nā keiki'ōpio loa.
11. 'Alika
He waiwaiʻo ia i kekahi o nā flavonoids kaha loa - ka rebetitinom. Ma muli o nā aʻo pinepine, hiki i kaʻoki ke hoʻemi i ka likena o ka maʻi kanesa. Hoʻokahi kahu pāpili he 60 mau calories, 3 grams o ka waiʻahu wai aʻaʻohe momona.
Kōkua: Hoʻoponopono maikaʻiʻia kaʻaila. No ka paleʻana i ka huhū i kaʻokiʻana - e hoʻomoʻi i kahiʻailaʻoliva liʻiliʻi i kaʻaila. Hiki iāʻoe ke kui aku me ka laiki a me nā huaʻai'ē aʻe. I ka wā e hoʻopauʻia ai, mālamaʻia nā'āpana waiwai o kaʻaila.
12. Hoʻokipa
Aia kēia hua'ōlelo i ka silymarin, he antioxidant e hoʻemi ana i ka hopena o ka maʻi kanesa, a me ka cellulose, ka mea e hoʻomalu i ke kiʻekiʻe o ka cholesterol i loko o ke koko. Hoʻokahi artichoke (ka liʻiliʻi) he 60 calories, 7 grams o ka waiʻalū a me ka momona.
Kōkuhi: Pono eʻokiʻia nā kuhukiʻana no kahi o 30-40 mau minuke. I ka hopena o ka kukeʻai, hiki ke hoʻokomo hou i ka wai lemon.
13. Kupikoli
He waiwai nuiʻo Broccoli i ka indole-3-methanol a me ka sulforaphane -ʻo kēia mau mea pale e pale aku i ka kanesa o ka maʻi. A i loko o kona hoʻohuiʻana, aia he mau huaʻa C a me beta-carotene. Hoʻokahi kīʻaha broccoli i loko o ka calorie he 25, 3 mau momona aʻaʻole momona.
Kōkuhi: E hoʻokomo i ka wai o ka lemon i houʻia eʻono.
14. Pākē
Lutein, zeaxanthin a me ka carotenoids i loko o ia mea, e pale i ka retina mai ka dystrophy,ʻo ia ke kumu nui o ka hōʻinoʻana o ka hihiʻo me ka makahiki. Aia i ka pūpū o ka'ōniʻi he 7 calories, 1 g mau hamo a me ka 0 g momona.
Kōkuhi: E hoʻokomo i nā lau'ehi i kekahi ipu me kahiʻailaʻaila a me ke kāleka.
15. Kāpena piʻi
He waiwai kona, kahi pale e pale ai i ka kanesaʻana o ka maʻi, a me indole, kahi e ho'ēmi ai i ka estrogen i loko o ke kino kanaka. Hoʻokahi i loko o ia mea he 158 grams o ka calcium, 20 calories, 3 grams o nā haʻalima a me ka helu 0 ka momona.
Kōkuhi: Eʻoki i nā kānana keʻokeʻo, e hui aku i kaʻailaʻaila a me ke kāleka a lawelawe e like me kahiʻaoʻao i kaʻiʻo.
16. Nā hua liʻiliʻi
Aia i loko o lākou ka nui o ka meaʻai C a me ka beta-carotene - nā huaʻona lua i kaulana loa a me nā antioxidants. Hoʻokahi o ka waihona i loko o ka calorie he 80, 6 grams o ka waiʻalea a me 1 gram ka momona.
Kōkua: Mai hoʻokuʻu aku i nāʻano - e wehe i ke poʻo, a laila eʻoki a kuʻi. E kāpīpī i ka kinamona ma luna.
17. Kāleka
ʻO Sulfur kekahi hapa o kēia huahana a hāʻawi iā ia i kahi kānā. Kālekaʻo ia kekahi o nā meaʻai maikaʻi loa i ka meaʻai kanaka, e hoʻemi ana i ka cholesterol maʻamau i loko o ke koko, e hoʻohaʻahaʻa ke koko a hoʻoikaika i ka hopena o ka hoʻonuiʻana i ka colon a me ka maʻi kōpū. ʻO ka'ōlapala he 4 calories, 0 grams o ka momona, 0 g mau huaʻaleʻa.
18. ʻO ka huapalapa kīpala
Loaʻa i 1 mau kenetena o kēia huahana he 7% o ka nui o ka mea e pono ai ka nui o ka magnesium, kahi e pale ai i ka spasms muscle a me nā dysfunctions pili i ka cardiac. ʻO ka'ōpala he kumu waiwai o ka lāʻau huamaila.ʻEkahi kōpeʻune'ekeke o ka huapalaa huapalapa he 27 calories, 1 g mau haʻalima a me ka 0 g momona.
Kōkuhi: E hoʻokomo i ka hua korikina ma ka yogot a me ka hua. Pēlāʻoe e hoʻonui ai i ko lākou pono i nā manawa.
19. Luiu
Aia i loko o nā isoflavones, ka mea e ho'ēmi i ka hopena o ka maʻi kanesa, a me cellulose, kahi e kōkua ai i ke ola o ka naʻau. Hoʻokahi waihona lima o nā lelo i loaʻa he 115 calories, 8 g protein, 0 g momona. ʻO ka pōmaikaʻi o nā lelo ma luna o nā huahana'ē aʻe,ʻo ka waihoʻiaʻana o nā isoflaves ma hope o ka hoʻoponoponoʻana i ka wela.
Kōkuhi: Ponoʻia ka Lentil iāʻoe, ināʻo ka pahuhopu o ka meaʻai ka mea waiwai waiwai.
20. ʻO Walnuts
Hōʻike nā haʻawina i nā'ōmole i nā momona i hoʻopaʻaʻoleʻia a hiki ke ho'ēmi i ka maʻi o ka maʻi maʻi a hiki i ka 20%. Hookahi o ka oun o ka walnuts e 166 calories, 17 g momona, 2 g o ke fiber.
Kōkua: Lawe i hoʻokahiʻeke o nā hua i loko o kāuʻeke aiʻole poke e mālama iāʻoe iho i ka protein ma hope o ka hana aiʻole e hoʻomāʻona i kou pōloli ma mua o kaʻaina awakea.
21. Pī
Ma loko o hoʻokahi lima o nā pīnē he 25% o ka mālama pono o ka pilina o ke ao, a me nā mea e pono ai no ka wai olapalapala, kahi e ho'ēmi ai i ka maʻi o ka maʻi maʻi a me nā mea ponoʻole. He lima lima o nā pīni he 103 calories, 1 g momona, 6 g fiber.
22. Kahiki
He nui ka poʻe eʻalo i ka hoʻohanaʻana i nā huapihu, me ka noʻonoʻo o ka hoʻohanaʻana o lākou i ke kaumaha. Pono nā'ōpelu i ka mālamaʻana i ka piʻiʻana o ka ikehu. Ma ka lauiki lapaʻau a me ka berena e loaʻa i nā kumu he nui e kōkua i ke kumu o ka cholesterol a me ka maʻi o ka maʻi o ka maʻi cardiovascular, ka maʻiʻeleʻele a me nā'ōpū, e kōkua i ka paleʻana i nā gallstones, ka maʻi hē a me ka nui. ʻO nā meaʻai maʻamau ka mea pono loa no ka hanaʻana o ka'ōpū. Ma hope o nā mea a pau, i ka nui o nā makahiki, ua lilo i mea hoʻonui i ka "palaualelo."
23. He moa wau
He kumu maikaʻi loa ia o ka protein a me ka lutein, i pili pono i ka maka maikaʻi. Hoʻomaʻo nā puaʻa i ke kūkuluʻana i ka thrombi, a laila e ho'ēmi ai i ka hopena o ka hōʻeha a me ka hāpū o ka naʻau. Ke hōʻike houʻia nei he hoʻohanaʻana i 6 mau hua i kēlā me kēia pule i ka loaʻaʻana o ka maʻi'epena e 44%.
I kēia lā,'ōlelo nā meaʻai lāʻauʻai he 1-2 mau hua ma ka lāʻaʻole e hoʻonui i ka kiʻekiʻe o ka cholesterol, ma muli o ka hanaʻana o ke kino i loko o ka momona. ʻAʻoleʻoe e hoʻomāhuahua i kāu kūlana cholesterol ma kaʻaiʻana i nā hua manu heʻumikumamālua,ʻaʻole naʻe he kumu kūpono e hoʻohana i ka hua nui o ka huahana i ka manawa.
24. ʻOhi
Hiki ke hoʻoholoʻia kaʻiʻo o kaʻiʻo e like me ka mea e pono ai kaʻaiʻana o ke kanaka. ʻO kaʻiʻo maikaʻi kēia "maikaʻi" - he momona liʻiliʻi loa (ma hope o ka weheʻana i kaʻili). He momona kaʻiʻo o kaʻiʻo a me ka paleʻana i ka lilo o nā iwi. He kumu ia o ka selenium, kahi e pale ai i ke kino mai ka maʻi kanesa, aia i loko o nā huaʻaola o ka hui B, kahi e hoʻonui ai i ka mālama pono a hoʻonā i ka lolo e hana maikaʻi.
25. Ola yogurt
ʻO ke kino i loko o ka yogurt e pale i nā maʻi likeʻole, aʻo ka calcium i loko e hoʻokūpaʻa i ka pūpū. Hoʻokahi kaona i ka 155 calories, 4 grams ka momona, 0 g fiber.
26. Ka waiū o ka bipi
ʻO ke kīpona (huapona B1) i loko o ia mea, he mea pono no kaʻike maikaʻi, a he kōkua ka huaʻai A no ka paleʻana i nā maʻi a me nā meaʻaeʻa. Eia kekahi,ʻo ka waiū he waiwai nui i ka calcium a me ka hua malo D. He lohi i loko o 86 calories, 0 g momona, 0 g o ke fiber.
27. Māhele
Ua waiwai lākou i nā huamona B12 (kahi e kākoʻo ana i nā hana o nā aʻalolo a me nā mana o kaʻike), a me ka hao, ka magnesium a me ka potassium. 150 g mau momona 126-146 calories, 2-4 mau momona aʻaʻole i loko o ka fiber.
28. ʻOhi
ʻO ka iʻa,ʻo keʻano nui mai ke kai anuanu (kamoni, kepaula, ka tuna), ka kumu nui o ka omega-3 mau momona momona. Hoʻoemi lākou i ka pilikia o ka maʻi maʻi. 150 mauʻeleʻele he 127 calories, 4 momona momona, 0 g fiber.
29. Hoʻopili
He kumu nui ia o ka huama B12 a me ka zinc. I loko o 150 grams o ka pume i kaʻiʻo he 84 calories, 1 gram o ka momona, 0 g o ke fiber.