'Ola. Pono kēia aʻa i mea e mālama pono ai i ke kuʻikahi, a ua lako i ka huaora C. E kōkua ana ka Hua'ōlelo C i kaʻili o kaʻili a me kaʻai maikaʻi, a ma ke kau hoʻoilo e hiki mai ana. ʻOi aku ka lālā,ʻo konaʻala. Nānā nā Nutritionists i nā'ōmaʻomaʻo o ka pā, e kōkua i ke kauaʻana i ke kaumaha a me ka manaʻoʻino, e kōkua i ka paleʻana i kaʻai. Ma kekahi kīʻaha punahele'ē aʻe ma mua o kaʻaiʻana, hoʻopihaʻia ia i kaʻawaʻawa maikaʻi "zest". ʻOiwi maikaʻi loa ka'ulula i nā paina me ka paʻakai a me kaʻaʻahuʻana mai ka kirīpiʻona.
ʻO ka pua'ōmaʻa. Lawe mākou ia mea he mea hoʻokomo i ka saladi a iʻole he'ākena, a hoʻohana mau nāʻAmelika i ka peas ma keʻanoʻaoʻao. A he pololei ia, aia ka nui o nā huaora C, E, K, ka hope loa o nā huaora, no ka iwi olakino a no ka hematopoiesis maʻamau. Huki nā pāpaʻi i ka mea pāpona, phosphorus, hao, hoʻohemo i ka wai kahe mai ke kino, a ma muli o keʻano o loko o ka'ōpū, hiki wawe i ka paʻakai.
Hoʻoponopono. Ma kahi ho o zucchini he 200 grams ke kahi o ka mau huaora C, K, he nui o ka fiber. Lawe ia ia i nā hua o ka lāʻau mai ke kino a me nā poona. ʻO ka maikaʻi o Zucchini ka hopena o kaʻili a he maikaʻiʻo ia. He hua nui kēia no nā meaʻai, he 20 mau kilokalo i 100 grams, akāʻo ka kukeʻana he mea hiki ke hoʻonui i ka mea kanu, i kaʻaila, i kaʻaila, i ka meaʻaila. E ho'āʻo e ulana i ka zucchini i loko o kaʻaila, e loaʻa iā mākou ka pilina maikaʻi o ka nui o nā meaola a me ka maikaʻi o ka huiʻana o ka huaora.
Kapulu keʻokeʻo. ʻAʻoleʻo ia i ka nui o ka meaʻai C, he nui aʻe i ka broccoli hoʻokahi, akā he nui ka fiber. No laila, kapaʻia ka kāpena he huahana me kahi mea caloric maikaʻiʻole, no ka hanaʻana,ʻoihana ka ikaika o ke kino ma mua o ka loaʻaʻana iā ia i ka wā e pau ai. Akā,ʻaʻole hiki ke heluʻia ke kumukūʻai o ka kāpena. ʻO ka momona o ka kāpena a me ka mea'alaʻula eʻae ai e hoʻohana ia mea no nā cutlets, nā pīpī, ka paʻakai, ka'ōhū, no nā hulu,ʻo nā salama a me kaʻaila kirīmi. ʻO ka pīpī hou, koiʻia nā mea liʻiliʻi, a ma ka'ūpena a me ka hua mahu ka maikaʻi e hoʻohana ai a me nā lau.
Rhubarb. Ma muli o kā mākou mau papa e loaʻa pinepine ai, e'āpono ana i ka hulu koʻikoʻi o nā lanakila Lūkini. Hoʻohanaʻiaʻo Rhubarb no ka hānaiʻana,ʻoiai heʻano hoʻoluʻolu kona,ʻaʻole iʻoi aku ka palupalu o nā'ōpū o ka mea kanu ma mua o ka kāpena "veins" a heʻoluʻolu a me kaʻono. ʻO ka meaʻoi aʻe, he nui ka calcium no nā iwi, nā kui a me nā niho maikaʻi, a me nā huaʻaina C, kahi a mākou e pono ai i ka hoʻoilo. He maikaʻi ke hoʻohanaʻana i ka rhubarb me ka meli a me ke kōpaʻa, hiki iāʻoe ke hoʻoulu i nā huaʻona, i ka'ōmoleʻeleʻele i pākaʻi iki i ka wai. Hiki keʻaiʻia nā'ōpala ulaula aʻo ia kāu makemake.
Hoʻokipa. Loaʻa i nā makahiki a puni nā artichokes kalo a hiki i ka hoʻomakaʻana o ke kauwela a me ke kakahiaka nui. He helehelena maikaʻi loa ka mea kanu, ua like konaʻano me ka cone green green. Ma muli o kona hiʻohiʻona, hiki ke hoʻoweliweli i nā kīʻaha novice, akā,ʻaʻohe mea weliweli ma loko. Hiki ke'āleʻaʻia ka artichoke holoʻokoʻa, hiki ke hoʻopauʻia nā leaflets me nā meaʻole. Hoʻokomoʻia nā Artichokes i nā mea kanu, nā hulu, i ka maloo mai ka manu, i kahi o ka lauʻano. No laila, hiki ke hoʻonuiʻia i nā meaʻai me ka huapalapala a me ka lāʻau malo.
Kupa. Hiki ke kūʻaiʻia kēia kumukūʻulaʻula maikaʻiʻole no ka kūʻaiʻana i kēlā me kēia manawa o ka makahiki, hiki ke kūʻaiʻia i loko o ka hou, ke kaukena a me ke kī ke kope, a ma nāʻano a pau e hiki ke hoʻomākaukauʻia. Hoʻopiliʻia ia i nā salama i ke kāpili keʻokeʻo aiʻole ka kalepa moana, hana i nā pālahalaha, nā meaʻai, nā mea kanu, nā pīpī a me nā meaʻai. Akāʻo ka koho maikaʻi loa, aia nō konaʻokoʻa, no ka mea, e hoʻomau i nā mea pono a pau e pale ai i ka uluʻana o nā maʻi a me nā huhū, e hoʻonui i ke kiʻekiʻe o "cholesterol maikaʻi". ʻO kahi meaʻai maʻalahi no nā huakila:ʻo ka huiʻana me ka nihi liʻiliʻi, ke kō, a me nā hua hou. He mea maʻamau wale nō ia.
ʻO Persimmon. Hoʻopiliʻo Persimmon i nā meaʻono momona a me nā pono o nā huaʻai maikaʻi loa. Ma waho aʻe o ka fiber a me ka huaʻa C, he nui ka magnesium a me ka pālolo pālolo, no ka naʻau, lycopene, ka mea i manaʻoʻia he kanaka hakakā maoli nō i ka maʻi kanesa a no nā maka. Aia kekahi mea like me ia, a ma ka hoʻohuiʻana o nā meaʻono a me nā compotes, nā mea'ē aʻe, i mea eʻai ai i nā meaʻaiʻai a me nā meli pale'ōmaʻomaʻo, no ka mea, ua kāpalaʻia kēia kanaka i ka pailala.
ʻO ka momona o ka momona ka mea nui loa, no kēia kumu mākou e hui pū i ka hua, i'ōpalaʻia mai nā iwi a me ka pele, i loko o ka hui, hoʻonui mākou i 2 punetēpona o ka waiū a me 2 punetēpē o ka hauʻulu a loaʻa kahi waiʻona maikaʻi. E hoʻomaopopoʻoe e hiki wale i ke kino ke hoʻopiha pono i ka mea kāpili, i loko o ka persimmon.
Hoʻoponopono. ʻO kēia mau huaʻopa eʻike i ka pōkole ma nā kālepa mea kūʻai, a ma keʻano he kūpono, hiki ke kūʻaiʻia maiʻoʻOkakopa aʻOkakopa wale nō, mai haʻaleleʻoe i kou kūpono. Aia i loko o nā Chestnuts ka nui o ka meaola, aʻo ka mea nui loa,ʻo nā waiāpona momona, e kōkua i ka'ōnaeʻa o ke heart cardiovascular a me ka lolo hana maʻamau. E like me ka hōʻikeʻana o kekahi mau haʻawina,ʻo ka hoʻonuiʻiaʻana o ia mea, hoʻoponopono i nā'ōnaehana holoʻokoʻa o ke kanaka a hoʻoponopono i ka manaʻo. A laila, he mea kupaianaha kaʻonoʻana o nā waihona me ka momona. ʻAʻohe mea eʻono ai, no laila ua maikaʻi kēia mau huaʻai no kaʻai a me ka meli, a me nā pōpō.
Nā hua'alaʻula. Hiki i nā'ōlalaʻulaʻula, a me kekahi citrus, ke haʻalulu i keʻanoʻono a me ka momona a me ka momona momona o ka meaʻai. He nani wale kaʻulaʻulaʻulaʻula e hoʻokaʻawale iā lākou mai nā alani maʻamau,ʻoiai he mea maikaʻi ia inā e hoʻohuiʻoe i kahi waiʻala liʻiliʻi a me nāʻalaniʻala e lawaiʻa. nā kīʻaha, nā meli pale huapalapala, hiki ke kauʻia nā paʻi ma luna o kahi pāla. ʻO kēiaʻano hoʻonani o ke kīʻaha ma ka papaʻaina, he lima maikaʻi loa ia, a he mea maikaʻi.
Pākē. Aia nā huaʻai a me nā huaʻa A, C, nā antioxidants. Aia ka huaʻaiʻona i ka hua'amua E, kahi hoʻomaʻemaʻe i ke anʻa, aʻo ka huaʻai B12 ke hoʻoikaika nei i ka pūnaewele mālama kino. Ua hōʻoia ka loiloi hope loa i nā paleʻai i nā maʻi āpau a mai ka hōʻahiʻana i ka naʻau, a ua'ōleloʻia eʻai i ka 2 a iʻole 3 mau lawelawe o ka'ōnihi i kēlā lā i kēia lā.
'Alika. Ua uluʻia nā'aleʻa i ka 4 mau makahiki i hala ae nei a ua manaʻoʻia he lāʻau olako. Ma o kona mauʻano, hiki iā ia ke kōkua i ka paleʻana i ka thrombosis. Ho'ēmi i ka "ʻino" cholesterol a hoʻonui i ka "maikaʻi" e hana maikaʻi ma nā kumu. Ma hope o ka hoʻomeʻaʻana, ua nui loa ka nui o nāʻaila. He mea pono e hoʻohana i nā'alela, me ka hoʻonuiʻana i ka palaoa a me kaʻai hou.
Pākē. Ua lawa kaʻaiʻana i nā'ōmato 2 i kahi lā e hāʻawi ai i ke kino me ka huaʻaa C, a me ka hapalua o ka mau huaora A. He mea pono keʻai i nā'ōmato e pale ai i ka kanesa. ʻO Carotene, he hapa ia o ka huaʻai A, aia i loko o kaʻili o kahi'ōmato, a pale i ka maʻi āpau. Ua hōʻoia nā kānakaʻepekema i ka mea nāna e hoʻopau i ka'ōmato ma mua o 14 mau manawa i ka malama, hoʻemiʻia ka hikiʻana ke ulu i ka maʻi.
Kāleka. ʻO keʻano o nā kāpena e like me kaʻoki. Hoʻonuiʻia nā palekana palekana o ke kino, e hoʻemi ana i ka cholesterol, he waiwai i ka huaʻa A A, C. He pale ia i nā maʻi āpau, i ka maʻi nui o ka maʻi. I ka wa e kuke ai, nalowale ka nui o nā meaʻai, no laila e maikaʻi keʻai i ke kāleka, kahi i pipi houʻia i nā hua baʻa a me ka hoʻouluʻana i nā salama.
Kaomi. Pono nā kāloka i ka huaʻaina A. I kēlā lā i kēia lā e ponoʻoe eʻai i nā kāloka 1/3, e loaʻa ai ka nui o ka huaʻai A. Inā eʻai pinepineʻoe i nā kāloka, e kōkua ia i ke kāohiʻana i ka maʻiʻaʻai pancreatic a me ka hōʻaha o ka naʻau. Ke pale nei nā kāloka i ko mākou kino mai nā pūʻali liʻiliʻi.
He aha kāu eʻai ai a no ke kumu
ʻO ke kumu o kā mākouʻaiʻana he pālaulaha. No ka loaʻaʻana o ka'alalaʻu ma ke kino, ponoʻoe e hoʻemi i kaʻai paʻakai i kāuʻai i kēlā me kēia lā. ʻO ka hopena hou aʻe,ʻo ia ka hoʻonui i ka laweʻana o ka pālolo. ʻO nāʻano waiwai nui o ka pālolo pālahalaha like me nā mea kanu i kanuʻoleʻia, nā legumes, nā huaʻohiʻia, nā huaʻai hou, nā hua hou,ʻo kēia mau kumuhana ke kumu o kā mākouʻai. A no ka loaʻaʻana o nā hopena kūlohelohe, ponoʻoe eʻai i kēia mau meaʻai no kaʻai e waiwai nui i ka pāhare potassium i nā lā a pau.
ʻO ka hapanui o nā huaʻona a me nā huaʻai a pau ka pāpilika i nā haneli a he haneli mau manawa ma mua o ka sodium. No laila, ma kā mākouʻai, pono mākou a pau e hoʻonui i kēia mau meaʻai. ʻO ka'āpana, uaʻike lōʻihiʻia nāʻano puna o nā pālolo pālolo. Pono lākou e hoʻokomo pinepineʻia i loko o kāuʻaiʻai i kēlā me kēia lā. ʻO ka Melon kahi kumu maikaʻi o ka pāʻau pāhare. Ponoʻoe e hoʻokomo pinepine i ka melon i kāuʻai. No kahi loli, hiki iāʻoe ke kuke a inu i ka wai. ʻO ke kino o ka nilo he palupalu loa.
ʻO kahi kiʻekiʻe o ka pāhare pālolo i loko o nā wai. Pono kākou eʻai i nā mea a pau e hiki ai, a hoʻohanaʻia no ka haneli haneli. Hiki iāʻoe ke hana i ke keloni puree, wai, no kēia mea wale nō e ponoʻoe e hoʻomaʻemaʻe iā lākou mai kaʻeha.
ʻO ka nui o ka mea pālolo a me ka protein i loko o nā'emu:ʻo ka pīni nui, nā lelo. Mai nā lemu - loaʻa nā'ōpūʻono a me ka mahalo. I loko o nā waihona i hanaʻia e ka home, hiki iāʻoe ke hoʻonui i ka mea pākīpika ma ka hoʻouluʻana i ka paukena, kaʻuala, ke kolo a parsnip paha. No nā sandwiches a me nā salama i hanaʻia eʻoe, e hoʻopili mau i nā kāloti kaʻiʻia, no laila e hoʻonuiʻoe i ka mea pākiko i kāuʻai.
ʻO nā hua o ka avocado nā loko o ka pālolo nui a lilo i mea maikaʻi loa i nā kumu saloka, nā salameli likeʻole. ʻO ka'aʻaweʻa he nui nā protein, kū nui a waiwai nui. Ke inuʻoe i nā lama hou mai nā huaʻai hou, a me ka hoʻonaniʻana iāʻoe e hoʻolako mau ana i ke kino me ka nui o ka pālolo. Eia kekahi laʻana, hoʻokahiʻeka o ka wai'atika hou e pili ana i 800 mg o kēia mea. A inā hoʻohuiʻoe i nāʻano hua likeʻole i loko o ka mea hui, hiki iāʻoe ke hoʻomākaukau i ka kakahiaka kakahiaka, a laila e waiwai nui ka pālolo. ʻO kēia momona puree "potassium cocktail" e hoʻomāʻona i nā pono o ke kino i loko o kēia māhele.
No ka mālamaʻana i ka nui o ka mea kanu pālahalaha i loko o nā huahana, ponoʻoe e hoʻolapalapa a'ānai i ka hana ma ka mahu ka wai. Mai hoʻohana i ka pāhana pākuʻi ma keʻano o ka pūhui'eneka a me nāʻano hana kālaiʻia, hiki ke hōʻeha i ka'āpala o ka'ōpala pāʻani, a ma nā kau nui, hiki ke hoʻoweliweli i ke ola.
Nā huaʻona a me nā hua
Aia i loko o lākou ka nui o ka mea pālolo, keʻai me ka wai. ʻO lākou nā mea nui i ka hakakāʻana i cellulite. I kēlā lā kēia lā, ponoʻoe eʻai i nā huaʻona 4 a 6 mau manawa, a ma ka liʻiliʻi 3 a 5 mau manawa eʻai i ka hua. No ka laʻana, 1 a iʻole 2 mau aniani o ka mea kanu hou a wai wai paha, hiki iāʻoe ke helu no ka'ōleʻa 1 aʻelua paha. ʻO ka maikaʻi wale nō nā huaʻai a me nā hua. E pau ka hua a maloʻo. ʻAʻole lākou e palupalu i ka paʻiʻana,ʻaʻole e hōʻinoʻia. Ponoʻoe e kūʻai i nā hua a me nā mea kanu a pau e like me kāu eʻai ai i ka lā aʻe aʻelua paha.
No ka mālamaʻana i nā meaʻai kūpono, pono pono ke hoʻolako i nā huahana o ka mea ulu ma kahi maloʻo a maikaʻi. Maiʻokiʻoki i nā mea kanu a me nā hua, maiʻiliʻoe i nā pele ināʻaʻoleʻoe e manaʻo eʻai ia mau mea, i kēia manawa. ʻAʻohe momona a me nā hua i ka wai. Pono lākou e holoi ponoʻia a hoʻomaʻemaʻeʻia ma lalo o ke kahawai o ka wai anuanu mai ka lepo.
ʻO nā meaʻaiʻo ka iʻa a hiki i ka maʻalahiʻana, akā,ʻaʻole eʻae i nā hua e nalowale i ko lākouʻano maoli. No nā huaʻai,ʻo ke ala maikaʻi loa eʻaila ai,ʻo ka pānaʻiʻia i kaʻaila me ka hoʻoikaika a me ka hamo paha. Pono e pau nā hua i keʻano maoli. 'Ōlelo mākou iāʻoe e kūʻai i ka hua i ka wā o ko lākou uluʻana. I kēia manawa e loaʻa iā lākou nā meaʻono a me nā meaʻai kūpono. I kaʻai eʻai i ka hua. Hāʻawiʻia kēlā me kēia pāʻina me ka pōʻai mai nā meaʻona - eʻai i nā salama hua liʻiliʻi, nā hua hou, nā huamona mai nā huaʻai hou.
I kēia manawa,ʻike mākou i nā mea kanu a me nā hua e manaʻoʻia he mea maikaʻi loa. ʻO kaʻaiʻana i nā hua a me nā mea kanu likeʻole, hiki iāʻoe ke hoʻonui i ke kino me nā huaʻala huahua a me nā microeleuses a kōkua i ke kino i ka paleʻana i nā maʻi'ē aʻe, e like me ke kanesa.