Nā huahana pono
I ka manawa mua, loaʻa iā mākou kaʻiʻo a me ka meaʻai, keʻole ka hikiʻole iā mākou ke kuke i ka kuke,ʻo ka lua, a ua hui pūʻia me nā hua, ka lihi a me nā huahana i kūʻole me kaʻiʻo. ʻAʻole pono ka naʻau, no iaʻano, kaʻiʻo, akā,ʻo ka iʻa, pinepine pinepine, heʻano'ē aʻe kēia. ʻO ka mea maikaʻi loa o ka iʻa,ʻo ke kai momona momona ia, ke kelekela a me kaʻai, ka tuna a me ka sardines. ʻO ka luaʻo ka muliwai a me ka loko iʻa, akā he mea pono nō hoʻi. Ma keʻano laulā, hoʻonui ka iʻa i ke koko,ʻaʻole hāʻawi i ke koko, a laila pale i ka maʻi maʻi.
ʻO nā pahu hana he huahana i pono no ka naʻau. Ke kāohi nei lākou i nā maʻi e like me ke atherosclerosis a me ka mēkia. Pono e kohoʻia nā cereals - ka bale, ka oatmeal, ka laiki laiki, ka palaoa. ʻAʻole i manaʻoʻia ka Buckwheat i ka moʻomeheu, akā, he pili ia, a aia wale nō ka nui o ka hana - he mea ia e hoʻonui ai i ke koko, e hoʻoikaika i ka ikaika a me nā mea e pono ai nā moku a me nā capilaries, a pale pū i ka hoʻolālā.
Loaʻa iā Barley kahi mau meaʻaiʻoihana maikaʻi e kipaku aku i ka cholesterol maʻamau i ke kino. ʻO ka palaoa e hāʻawi mai iā mākou i nā antioxidants a me nā amino acids, i ka wā eʻai ai mākou me nā pīni a me nā pī.
ʻO ka momona a me nā piila ka mea kūpono loa,ʻo ia ka mea pāpona, pono i ka puʻuwai, nā mea kanu a me ka fiber, no lailaʻaʻole pono kahi meaʻai, no ka mea, ua pono ke kāpiliʻia e nā legumes,ʻaʻole naʻe i loko nā momonaʻino. ʻO nā pīni a me nā pī, he waiwai i ka flavonoids, ka hao a me ka waikawa paila. Ināʻaʻole lākou e lawa, ua lukuʻia nā paia o nā moku, aʻo ia hoʻi nā mea pale pale o ko mākou puʻuwai, a me nāʻenemi o ke atherosclerosis a me kaʻokiʻana.
Loaʻa kekahi pōmaikaʻi, no ka puʻuwai a no ke olakino, akā naʻe, e manaʻoʻia kekahi o lākou he makana i ko mākouʻano. ʻO ke kumu kūpono,ʻo ia ka mea maikaʻi loa ma waena o nāʻano kālai,ʻo ia nā antioxidants a me nā alumina -ʻo kēia ka hua kūpono loa no ka paleʻana i ke atherosclerosis.
ʻO ka paʻakai ka hua e nui ai ka pālolo, ka meaʻai C, beta-carotene a me nā mea'enela a me nā huameʻa. Ināʻai pinepineʻoe i ka waikaina, e maʻemaʻe nā moku, ke kaumaha o ke koko, he kūʻokoʻa a he maʻalahi ka holoʻana, no ka mea,ʻaʻole e hoʻonuiʻia ka wai o ka wai i loko o ke kino.
ʻO Garlic, ka mea mua, he mea hana pono i ka hakakāʻana i nā'ōpoki a me nā maʻi'ōpiopio, he lāʻau maikaʻi loa no ka piʻiʻana. Inā piʻi ka piʻi, ponoʻoe eʻai i kēlā me kēia lā. ʻO nā mea i loko o ke kāpiliʻana i ke kālela,ʻaʻole wale nō ka hoʻomaʻemaʻeʻana i nā moku, hoʻohaʻahaʻa ihola lākou i ke kani i ka wā e piʻi ai, a no laila ke emi iho nei ka emi. ʻAʻole hiki ke hoʻoweliweliʻia kekahi kanaka olakino me ka emiʻana o ka paʻi, akāʻo kona ola kino e hoʻomau no nā makahiki he nui. Aia nō iā ia he mau mea pepehi kino.
Nui nā hamo i hoʻonaniʻia me ka hauʻoli, ua manaʻoʻia he meaʻono a makemakeʻole paha i nā mea inu no ka inu waiʻona, a no ka mea e pono ai iā mākou a me kou puʻuwai ka mea waiwai i loko o ka antioxidant ergotianin, ka paleʻana i nā maʻi o ka cardiovascular a me nā maʻi kilopika, me ka hoʻoikaika i ke koko. ʻO nā mea kūpono i ka pūʻali ma kahi nui -ʻo ka magnesium, a me nā phosphorus, a me ka pālolo, a me ka hao, a me ka zinc, ka limina, a me nā huaora D, a me ka hui holoʻokoʻa B. He mau pūnaewele waiwai pū kekahi. ʻO ka mea laulā, e mālama ponoʻia ka pūʻali ma kahiʻoi aku,ʻoiai inā e hoʻomohala i nā kīʻaha mai ia lākou ma ka hoʻopauʻana, ka kuke, ka kukeʻana a me ke kopeʻana,ʻaʻole lākou e nalowale i ko lākou mau pono kūpono. E like me kā lākou'ōlelo - aʻoluʻolu, a maikaʻi.
ʻO kahi huahana maikaʻi loa no ka puʻuwai he nīpī. He nui ko lākou protein, kahi hiki iāʻoe ke hoʻopau i kaʻiʻo. ʻO ka hapa nui o nā nūlū, he laʻana, walnuts, pecans, Brazilian, nui nā momona, akā, he momona hou kēia,ʻaʻole like me ka mea momona no ke kino. ʻO ka momona momona he'alapona momona momona - linoleic, linolenic, oleic, palmitic, stearic, etc.ʻO ka hoʻohanaʻana ia mau mea uaʻikeʻia e ka poʻe a pau e palekana ana i ko lākou ola.
Aia kēia mau mea i loko o kaʻaila flax, kahi i loaʻa ai kekahi'āmona momona omega-3. Inā hoʻopihaʻiaʻoe i kēlā mauʻaila a me nā salamina o kaʻaila, akā,ʻaʻoleʻoe e kau ia i ka lawelaweʻana me ka wela, he mea maʻamau ka cholesterol i loko o ke koko, a e hoʻomaʻemaʻeʻia nā ipu ae ola pono. Akāʻaʻole pono e hanaʻinoʻia -ʻelua walekē punetēpō wale nō ka lā.
Nā huaʻiliahi. Ka nui o nā'āpana momona polyunsaturated, nā huaora a me nā minela - no kēia waiwai ka avocado. I ka hoʻohanaʻana iā ia i meaʻai, e hōʻoiaʻiʻoʻoe i ka hana pololei o ka naʻau, e hoʻopoina i kēlā maʻi e like me ke atherosclerosis a me ka pilikia me ka puʻuwai, ponoʻole kou kaomi, e maikaʻi loa ia i ke mele. ʻAiʻia nā'aʻaloʻalo, no laila e hāʻawiʻia kēia hua i kahiʻono kūʻole i nā salameli likeʻole. A ināʻoe e hoʻohui aku iā lākou a me nā alani, a me nā lemona, e pīhoihoi ka meaʻono.
ʻO nā hua'ē aʻe e pono ai ka naʻau,ʻo ia nā pomegerane, a me nā'ōpiʻa, a me nā hua waina. Ponoʻoe e hoʻokupu i ka huaʻiki, kaʻulaʻula a me kaʻeleʻeleʻeleʻele, cherry, cherry gem. ʻO kēia mau hua a me nā huaʻaʻohe maikaʻi loa, hiki iā lākou ke hoʻoikaika i nā kīʻaha koko, e hoʻoikaika i ke koko. Hoʻomau lākou i ka paʻakikī i ka maʻamau, prophylaxis no nā maʻi maʻi a pau, e pale aku i kēlā maʻi weliweli, e like me ka maʻi kanesa. ʻO nā hoʻolalaʻana i loko o ia mau mea aia kekahi i loko o kahi nui nui e hikiʻole ke kākau iā lākou a pau.
Nā huahana'ē aʻe. E noʻonoʻo e pili ana i kahi kālekale, akā,ʻaʻole i pili i ka waiū a me kaʻono. Aia kekahiʻike o ka balaka maʻamau,ʻeleʻele aʻeleʻele, hoʻonui i ka hana o ka puʻuwai, ke kipaku aku i ka cholesterol maikaʻi a me ka ho'ēmiʻana i ke kahe o ke koko. I kēia lā, e hiki iāʻoe ke hālāwai me kahi kanikaliki e piha i 99% o nā pīni koko. E kūʻai i hoʻokahi i kahi 70%ʻole. No ke kūʻaiʻana i ka balekale, kahi liʻiliʻi maoli ka koko maoli,ʻaʻole pono ia - e loaʻa iāʻoe nā paona hou.