Inā makemakeʻole ka wahine e ola a mālama i kona aloha no nā makahiki he nui, a laila, hiki iā ia ke waiho i ka kāpena i loko o ka hīnaʻi,ʻoiai heʻano:ʻo ka lelo, ka poni, ke Kina, ke brokoli, keʻokeʻo, a pēlā paha. Hoʻohana ponoʻia nā kāpena a pau a he nui nā amino acino nui, microeleuses, huaʻai. ʻO ka'atika he kumu ia o nā huaora A, C,ʻE, K, PP, U, nā huamaʻa o ka hui B. Pēlā pū kekahi: fluorine, manganese, zinc, hao, magnesium, potassium, phosphorus, microelements, calcium.
Ke hoʻomaʻemaʻe ka fiber o ke kāpena i nā'ōpū mai nā kauā, hoʻomalu i ka laweʻana o nā meaʻai, hoʻonui i ka hōʻinoʻana. Me he mea lā e hoʻopau loa aku i nā meaʻole a pau mai kahi'ōpū o ka'ōpū.
Nā māmā Antioxidants o ka ulu kāpili i ka'āpana. ʻO kahi puaʻaʻeleʻele nā mea kūpena e pale ai i ke kūkuluʻana i nā pūnaeho maʻi kīʻaha a iʻole e hoʻomau i ko lākou ulu. ʻO kahi sauerkraut kāpili keʻokeʻo me nā hua'ulaka, aʻokiʻia me nā pākuʻi, ua kapaʻiaʻo ia he'elixir o kaʻoluʻolu.
Hāʻawiʻia ka naniʻo Sea Kale, he waiwai nui i loko o ka iodine, ka mea e "hānai" i ka lauroid thyroid, no laila e hoʻomau ai i ka hoʻololi i ka hormonal o ke kino. Me ka hapa o nā hormones thyroid, haʻalele i ka noʻonoʻo, edema, ka nui o ka momona, a maʻaneʻi,ʻaʻole ia he maikaʻi.
Kaomi a me nā beets - e kōkua i ka paio no ka lokahi. Pono e hoʻopihaʻia nā moa mai iā lākou i kaʻaila aila a iʻole ka waihona puaʻa, iʻole ia e mālama i nā hua'ōlelo o kēia mau mea kanu.
He waiwai ke kaula ma nā mea kikowaena, aia nā salicylic a me nā waikawa nicotinic. ʻO kaʻawaʻawa e pili pū ana me ia ka mea e hoʻoulu ai ka bile, kahi e pale ai i kaʻai o kaʻai, a hoʻomehameha i ka hōʻinoʻana. He hualale bile ia e hoʻokani nui i ka hana o ka momona. ʻO ka ikaika nui ka mea e hoʻoikaika ai i nā peristalsis o ka'āpana ohe.
Greens, dill, pā pālaʻi,'ōniʻi, letus - iā ia iho "e noi ana i loko o ka hīnaʻi." ʻO kēia nā mea kanu kalo-loloa (a hiki i 130 calories ma kilo kilokilo o ka'ōmaʻomaʻo). ʻO ka waiwai i loko o nā huaʻaola A, B, C, K,ʻeleʻele folic a me nā microele. Aʻo ka fluorine, ka calcium, ka sodium, ka phosphorus, ka zinc, ka potassium, ka magnesium.
ʻO nāʻaila nui o ka pāpaʻi a me ka pulu e hoʻonui i ke kani a me keʻano, a me ka saladi o nā'eneheʻokoʻa, i kāhikoʻia me ka'ōmole cider a me kaʻailaʻaila, e kūpono i ka hypovitaminosis punahele a lilo ia i mea nani no ka poʻe makemakeʻole e maikaʻi.
Nā mea kanu me nā hua
ʻO ka huaʻo Citrus ka waiwai o ka C, A, ka B, me nā fiber, pectin, magnesium, potassium, calcium, acic acid, pēlā no ka paleʻana i ke atherosclerosis a no ka mālamaʻana i ka hana maʻamau. Ma hope o ka holoiʻana i nā papaʻaina me "Mezima" i nā'āpanaʻalani a lemoni paha.
Ke lilo ka kaumaha,ʻaʻole hiki iāʻoe ke hana me nā'ōlaʻa. ʻO kēia ka hua maʻamau i loko o kā mākou kāleka a me ka mea liʻiliʻi loa. I ka hānaiʻana i ka wahine e makemake ana e ulu i nā manawa a pau, pono e hāʻule i nā'ōlaʻa, no ka mea e hoʻomau i ka momona o ka momona, e hoʻohiolo i nā momonaʻino (cholesterol), a pēlā e hoʻonuiʻia ai ka māhele o nā wai momona momona polyunsaturated.
Hiki ke palekanaʻia nā pears i nā'ōlū,ʻoluʻolu a paʻakikī, waiwai nui i ka pectin. Eia naʻe, pono e hoʻomanaʻoʻia ua loaʻa i nā pears kekahi hopena.
ʻO ke kaumahaʻana o ka kaumaha e hoʻonuiʻia e nā huaʻona -ʻo kēia nāʻano complexvitational complexes. ʻO nā huaʻopaʻa, nā strawberries, nā blueberries, nā huaʻeto, nā lālā, nā currants - ua kūʻole kēia mau hua i ka kino mai nā momona no ka nui o ka huaʻona C.ʻO nā hua hou a me nā hua maloʻo ua pono.
ʻO ka mea nui nui loa he ipuwai, nā holoi i nā puʻupaʻa a me nā mahura, hoʻohemo i ka pā. E hoʻonuiʻia ka hopena o ka hanaʻana me kaʻaila.
ʻAi a me nā iʻa
No laila, ma loko o ka hōʻailona o ka wahine e makemake ana e hoʻomau i ka mīkini aʻaʻole makemake e hoʻi hou, ponoʻoe e hoʻonui i kahi manu, ka pīpoki, nā mea meli a me nā mea momona momona.
ʻO ke kumu o nā pale mālama holoholona he hua moa, ua komo lākou i loko o ka meaʻai no ka pohō kaumaha. Hiki ke mālamaʻia ka'ōmole o ka'ōwili i ka huaʻa A A a me nā kumuwaiwai iʻikeʻia, kahi i komo i ka hopena o nā momona.
ʻOi - kahi hua nui no ka mālamaʻana i ke kuʻikahi. Hoʻopiha ka iʻa i ke kino me nā wai momona polyunsaturated, hikiʻole ke loli, no ka mea,ʻaʻole hiki i nā kino kanaka ke synthesize.
Kapaʻia kēia mau'awaʻaloʻo Omega-3, ua hoʻohuiʻia lākou i loko o ka hui o "mau huaola F". ʻO ka momona acids ka mea nui i loko o ke kinakolism o ke kino,ʻo ia hoʻi nā mea pale o nā huaʻa A, D, E, K. Vitamins, keʻano o kekahi o nā enzymes e uhaʻi i nā huapiʻa, nā protein a me nā momona.
ʻO ka iʻa iʻa he kumu o nā microeleuses,ʻo keʻano nui ke kāleka, ka phosphorus, iodine.
Inā pau ka huaʻona waiwai i ka meaʻole, e kōkua kēia i ka hoʻemiʻana i nā momona a kūkulu i ka nui o ka puʻupuʻu.
Nā hua hānai waiū
Mai hoʻokuʻu aku i nā nani maikaʻi a me ka loaʻaʻole o nā mea waiū. Hiki nā huaʻona mūmū i nā huaola B Group, hiki iā lākou ke hoʻopau i nā toxins o ka'ōpū, a me nā huapalaʻa maikaʻi.
Loaʻa i loko o ka tīhi ka protein, i maʻalahi i ke kino, sulfur, phosphorus, calcium, no laila ua lōʻihi ke kino o ke kino.
He pāʻina maikaʻi loa no ka nalowaleʻana o ke kaumaha - ka nihi liʻiliʻi me nā mau mea hou: kahi e'āpana iki, hoʻomoʻi i kahi kōkuʻiʻuʻuku, a hoʻomākaukau i ka pāpū i loko o ka mea hui. Eʻokiʻoki loa i nā'ōkākā - ka pā'ū, ka'ōpū, ka'ōnihi, ka leka. ʻAiʻia mākou i ka'ōpū a kau mākou i kahi puʻu ma kahi pā, e kāhiko mākou me nā lau o kahi salakeke'ōmaʻomaʻo.
ʻO ke kaumaha maʻamau, ke olakino, a me ka hoʻopaʻi ma nāʻano he nui e pili ana i ka moku o ka microflora'ōpū. No laila, i kēlā me kēia lā i ka pō, ponoʻoe e inu i ke aniani kefir, a hoʻoponopono koke i nā pilikia.
ʻOi
ʻO ka'ōmaʻa Green kahi mea maikaʻi loa no ka liloʻana o ke kaumaha. Hoʻopiha i ke kino me ka microelements, ka momona momona a he mea hōʻeha ikaika ia,ʻo ia hoʻi, hoʻopaʻa a wehe aku i nā radical free, aʻo ia ke kumu o ke kūkuluʻiaʻana o nā maʻi koko.
Ponoʻoe eʻikeʻaʻole hiki ke inu i ka'ōmaʻomaʻo ma muli o kaʻaiʻana, hiki i ka'ōpū e hoʻonā, e hoʻohaʻahaʻa i kona peristalsis. He mea maikaʻi loa ke inu i ka papa ma waena o nā meaʻai a iʻole ma kahi o hoʻokahi hola hola ma hope o kaʻaina.
ʻO kaʻaʻai no ka pohō kaumaha
1 hebedoma. I kēlā me kēia lā 4 mau lā eʻai ai, e like me 3 alani a me 3 mau hua 'ai,
08.00 - 3 alani;
12.00 - 3 mau hua ÷ aila;
16.00 - 3 alani;
20.00 - 3 hua 'ai.
Ma waena o nā meaʻai, inu i kaʻole.
2 hebedoma. I kēlā me kēia lā 4, eʻai i ka oatmeal a iʻole ka buckwheat porridge. Ma waena o nā meaʻai, inu i kaʻole.
3 hebedoma. I kēlā me kēia lā 4 mau huaʻai a me nā mea kanu, i loko o nā wā wā e inu i ka'ōmaʻomaʻo.
Ka hebedoma 4. E hele i ka papa maʻamau, akā eʻai i ka hapalua o ka hapa mai ka maʻamau maʻamau. A,ʻoiaʻiʻo, ka'ōmaʻomaʻo! Inā olaʻoe i kaʻai, e pīhoihoi ka hopena!
Nā hua Bakery
Manaʻo nuiʻiaʻo ka liloʻana o ka kaumaha, ponoʻoe e haʻalele i ka meaʻai. Akā,ʻaʻole e hoʻokōʻia. ʻO kaʻai a me ka palaoa me ka palalā - he kumu o ka meaʻai a me nā hua B.
ʻO nā pīni a me ka palaoa
Mai ka huaʻai koho i ka oatmeal a me ka buckwheat.
Aiaʻo ka Buckwheat 11% protein,ʻo ia kaʻoi aku ma mua o nā huaʻai'ē aʻe. Ua piha, hiki iāʻoe ke "noho" no kekahi mau lā.
ʻO kaʻai a Olga Sumskaya ka meaʻono maikaʻi loa,ʻo ia ka buckwheat porridge (me kaʻailaʻole, ka paʻakai, ka paʻakai) a me ka'ōmaʻomaʻo no nā lāʻelua aʻelua paha. Kōkuaʻo ia iā ia e mālama i ke kaumaha pono. ʻO Natasha Koroleva,ʻo ia hoʻi ka mea kaulana no konaʻano nani, kohoʻo ia i ka buckwheat porridge no nā lā hoʻomaha.
ʻO'Oatmeal ka nui o ka hua kanu E, aʻo ia ke kuleana no ka hoʻoponoponoʻana a me ka'ōpio.
ʻO ka oatmeal porridge, kaʻaila i ka wai, ka mea hana maʻamau, hoʻopili i ka membrane mucous o ka'ōpū.
I loko o ka hoʻohuiʻana o nā legumes (soy, beans, peas) aia he mau phytoestrogens, mea like me ka hoʻohuiʻana i nā hormones wahine. ʻO nā lemu hoʻi kahi kumu o ka protein mea kanu.
Ke hānai nei lākou a kākoʻo i ka moʻolelo hormonal o kahi wahine ma kahi kūpono. Aʻo ka hormones, e mālama i kaʻoluʻolu o ka wahine me ka nani. ʻIkeʻia, aia ma ka mea nāna e hoʻokele i kahi kui a me ka'ōmaʻomaʻo lahilahi a me ka'ōpū'ōpū.
ʻO ka hinu a me nā meaʻala
E kohoʻia nā huahana a pau e pono ai ka mālamaʻana i kaʻoluʻolu a me ke aloha, he aha kā mākou eʻono ai i kaʻai? ʻOiaʻiʻo, nā meaʻala a me nā meaʻala.
ʻO ka kinamona, ka cilantro, ka tarragon, ka mīkini, ka pulu, ka mīmū, ka rosemary, ka lau, ka basil, ka lālā bay, kaʻeleʻele a me kaʻulaʻula ka mea e hoʻonui ai i ka metabolism i loko o ke kino.
ʻO ka mīmū a me ka horseradish e hoʻomaʻemaʻe pono i nā ipu koko mai ka cholesterol, hoʻonui i ke kahe o ke koko,ʻo nā mea like nā kāleka.
ʻO ke kakaka heʻano aphrodisiac - e hoʻonui i nā mea pili i ka wahine me ka libido. ʻO ka meaʻai no ka'ōpaliki a me ka meaʻono, no ka Farani, ka mea i manaʻoʻole i ko lākou ola me ke aloha ole.
ʻO ka meaʻala me nā meaʻala a me nā meaʻala maikaʻi, e pono kaʻaʻahu maikaʻi. Pono e hāʻawiʻia ka pono i kaʻailaʻaila. ʻAʻole hiki ke kākau kūponoʻia kona kumukūʻai no ka make kaumaha a no kaʻai kaulike. ʻO nāʻoliva a me kaʻailaʻaila, e like me kaʻikeʻana o nāʻoihana, kōkua i ka poho kaumaha, e ho'ēmi i ka cholesterol i loko o ke koko, e hoʻomau i ka helu o nā paʻakai a me nā momona i loko o ke kino.
I kēia manawa,ʻike mākou i nā meaʻai e pono aiʻoe eʻai no ka maikaʻiʻole. He kūpono kēia mau huahana no kaʻai kaulike o kaʻohana a pau a no ka mālamaʻana i kāu kūlike. ʻAʻohe mea e pōloli ana me ka wae o nā huahana. Mai manaʻoʻiʻo i ka hua'ōlelo'ōlelo i hiki i kekahi wahine ke akamai a maikaʻi paha. Ma keʻano he kūlana, he akamai nā wāhine nani, no ka mea e hiki ai ke hoʻomanawanui a nani i nā makahiki, pono e ikaika, aʻo,ʻike, a me nā akamai.