1. Nānā
ʻO nā huapika, nā strawberries, nā blueberries, nā'ūlēlē, nā huaʻikuʻu.
Nā mea pololei
Ma muli o ka nui o nā puaʻa puaa a me nā flavonoids, e like me anthocyanin, ua paleʻia nā mea kanu mai ka bacteria, nā maʻi ponoʻole a me nā hopena e pili ana i ke kaiapuni. ʻO nā mea i loko o nā hua e pale i ke kanaka mai nā meaʻeha weliweli, a he hopena ka hopena i ka lolo a me nā mea'ē aʻe. Eia kekahi, ua waiwai nā huaʻona i ka potassium, ka meaʻai C a me ka fiber.
Eʻai hou
Hiki iāʻoe ke hoʻoulu i nā hua i nā pohā makaliʻi. E kau i nā hua i loko o nā papa, e like me ka hoʻopiliʻana o nā mea momona a momona, a loaʻa i kahi palahalaha maikaʻi. E hoʻopiha i ka hoʻopihaʻana o nā hua i nā paʻiwaʻi, e hoʻonaniʻia me nā huaʻaina. ʻO nā kōpē me ka puʻu paʻakai baleko-momona - maikaʻi loa! A ma ka huiʻana i nā'āpana maloo me ka liʻiliʻiʻole o ka waiū me ka momona momona, e loaʻa iāʻoe kahi meaʻai "ice cream". Hiki paha ke hoʻohuiʻia nā hua waina hou a hua maloʻo paha i nā salama, ka pilaf a me ka couscous. ʻO ka uku kūponoʻekolu manawa o ka hebedoma i nā aniani o nā hua hou a iʻole ka hapalua o kaʻeka.
2. Nā hua'ōmaʻomaʻo'ōmaʻomaʻo
'Oina, Kāpena Haina, kāpīpī, arugula, salama Roma.
Nā mea pololei
Wahi a ke Kulanui o Cornell,ʻoi aku ka maikaʻi o ka'ōnihini ma mua o nā huaʻai'ē aʻe e ho'ēmi i ka uluʻana o nā pūpū maʻi. ʻO ka lawelaweʻana (hoʻokahi kīmaʻona) o nā lau paʻi paʻi e hāʻawi iāʻoe 47% o ka magnesium i'ōleloʻia i kēia lā, i mea e pono ai ke ola o nā pūnana a me nā pūpū muscle. ʻO ka'ōmaʻomaʻa lauoho lauoho ka'ōpū, ka huaʻaila C, ka waipiʻi folic (vitamin B, ka mea e hōʻemi ai i ka hopena o ka maʻi maʻi, ka hoʻomanaʻoʻana i ka maʻi o ka hānai), ka huaʻami K (hoʻoikaika i ka iwi iwi), a me ka calcium, ka hao a me ka pālolo. ʻO nā hua'ōmaʻa'ōmaʻomaʻo he kumu maikaʻi loa ia o ka lutein, e hoʻemi ana i ka pilikino o ka pōʻino o ka hiʻi makahiki. ʻO kaʻai nuiʻana o ka'ōina, ka kāpena a me nā huahana'ē aʻe e piha ana i ka lutein hiki ke hoʻemi i ka hopena o ka hōʻailona a me ka hoʻonaʻauao macular e 40%.
Eʻai hou
E hōʻano i nāʻano iʻa lau āpau - mai ka saladi a me ka'ōniʻi - i nā salama; ke hoʻololi i ka lasagna, a me nā manikuka me nā papa o greens; e hoʻonui i ka momona, nā huaʻala maʻemaʻe i loko o kaʻuala paila; Hoʻohui i kahi basil me arugula i loko o pesto sauce; E hoʻomau i ka pāʻaniʻana i ke aniani o nā hua iʻa i kālaiʻia i nā puʻu a me nā puʻu. ʻO ka nui kūpono o ka 1 -2 mau lālani i kēlā lā (1ʻoihana he'ōmole o ka'ōmole hoʻokahi a hapa paha o nā meaʻai i kāhuaʻia).
3. Ke kīkole momona liʻiliʻi me ka loaʻaʻole o nā momona
He paʻakikī kaʻikeʻana i kahi kumu maikaʻi o nā hua B, kumu protein digestible a me ka calcium, ma mua o ka yogurt momona. He mea maikaʻi nō hoʻi ia no ka poʻe'aole i ka lactose. A ināʻo ka hoʻohuiʻana o ka waipika he olahana ola - probiotics, e ola ana i ka'ōpū, kōkua i ka hōʻoluʻuʻana, ka paleʻana i ka constipation, ka maʻi pahū, a me ka mea hānaiʻai. ʻO ka pahu ola e pale i ke kāpiliʻana o nā bacteriaʻino a ho'ōki i ka hana o ka enzyme e hihia ai ka maʻi kanulau. Pono ke komoʻana o ka waikiko i ka bacteria L. Acidophilus a me B. Bifidus.
Eʻai hou
No ka hanaʻono i ka yogurt, e hoʻohui i kahi meli liʻiliʻi i laila. E hoʻoulu i ka ulu me ka hua, e loaʻa i kahi meaʻai maikaʻi a maikaʻi. Hiki nō hoʻi iāʻoe ke hoʻohana i kaʻakika ma kahi o kaʻailaʻono i loko o nā mīkini, nā kuʻi, nā lole no nā salama a ma luna o nā meaʻuala. I ka hoʻohuiʻana i nā māhele likeʻole o ka mayonnaise a me ka yogurt, e loaʻaʻoe i kahi hoʻoulu maikaʻi loa no ka salalaʻaiʻuala aʻo ka salakeke kāpia. Hiki i ka Yogurt ke pani i kaʻaila, e kau ai ma luna o nā toasts a pancakes. ʻO ka helu i makemakeʻia he 1 lawelaweʻana (1 pākeke) 3-5 mau manawa o ka pule.
4. Nā hua liʻiliʻi o kaʻalaniʻulaʻula
ʻO ka pa'ū, nāʻuala, kāloti, zucchini.
Nā mea pololei
ʻO nā hua liʻiliʻi'ōmaʻomaʻo nui ka nui o ka beta-carotene,ʻo ia ka mea e pono ai ka uluʻana o ka ulu. ʻO kahiʻaiʻai he 10-15 milligrams o beta-carotene i ka lā, hiki ke hoʻemi i ka hopena o kekahiʻano o ka maʻi kanesa. No ka loaʻaʻana o kēia kālā, ponoʻoe eʻai i hoʻokahi o kaʻuala'alala nui a 200 grams o ka pulp pulp. Hiki ke kōkua i ka paleʻana i ka maʻi kanesa, hoʻonui i kou pale ma muli o nā anu anu a me nā maʻi, e pale i kaʻili mai nā hopena o ka lā. Me nā huaʻalani, kahi nui o ka mea kanu C, potassium, iron a me ka nui o ka fiber i loko o kahi'āpana palaoa palaoa i loko o ke kino.
Eʻai hou
E hoʻomākaukau i kaʻuala i loko o ka mīkini'eneʻena, eʻokiʻoki i ka hapalua a ninini i ka paʻalina. E hoʻomoʻa i ka kāloti kalo i kaʻiʻo o ka honua no nā meaʻai. ʻO ka'ōmaʻa me ka'ōmaʻomaʻi a me ka pa Parmesan. No ka hoʻouluʻana i ka'ōpala, e hoʻonui i ka pumpkin puree. E hoʻopili i nā kīlaʻauʻuala me ka momona i nā paʻi a me nā kīʻahaʻaoʻao. ʻO ka uku i makemakeʻia he 1 mau hana i kēlā lā i kēia lā (kahi kīʻahaʻo ka'ōmole'āpana a hapalua o nā huaʻai iʻohiʻia).
5.ʻO ka'ōpū
ʻO Macaroni a me ka berena mai nāʻano ulu maikaʻi, ka laiki laiki, ka oatmeal, nā mea haipan me ka hoʻohuiʻia o ka palaoaʻo ka buckwheat.
Nā mea pololei
Inā hoʻohālikelike,ʻo kaʻai mai nāʻano likeʻole o ka palaoa heʻehā ka nui o ke fiber, 5 manawaʻoi aku ka magnesium, 4 mau manawa zinc a me nā manawaʻoi aʻe he 7 ma mua o ka berena keʻokeʻo. Hoʻopiʻia nā'ā'ī momona o kaʻili-waiwai me ka maʻi o nā maʻi he nui - mai ka maʻi maʻi a me nā maʻi maʻi i ka maʻi diabetes and hypertension. A ma muli o ke kohoʻia e hiki i kēia mauʻai ke hoʻopiha i ka pōloli aʻaʻole naʻe e pōʻino i ke kiʻi. Aia i loko o lākou kekahi mau mea kanu nui, e like me nā pūpū phenolic a me nā phytoestrogens, e ho'ēmi i ka hopena o nā maʻi. ʻO ka mea pōʻino, i ka wā o ka hanaʻana i kaʻai, ua nalowale kēia mau mea.
Eʻai hou
No kaʻaina kakahiaka, eʻai i ka oatmeal a iʻole ka'ōpala me ka'ōpala piha; no nā kālepa, hoʻohana i ka palaoa palaoa a pau. E ho'āʻo e hoʻololi i nā noodles maʻamau maʻamau me ka hoʻohuiʻana o ka buckwheat, a me ka lauiki keʻokeʻo maʻamau. Hoʻokolohua me nāʻanoʻano hou. E hoʻohana i ka quinoa no ka hanaʻana i ka pepa, e hoʻokomo i ka laiki ā hiki i nā palaoa. Ponoʻo 5 mau lālani i kēlā lā i kēia lā (1 lawelaweʻana - he'āpana berena aiʻole hapalua hapalua o kaʻaiʻohi).