Pono kekahi makuahine i ka wā e hiki mai ana i kahi huahana o ka kiʻekiʻe kiʻekiʻe wale nō me ka hoʻohuiʻiaʻana o nā meaʻaila hinu. ʻO nā mea hoʻopihapiha he mea maikaʻi ia no nā poʻe, no ka meaʻaʻole i loko o ka cholesterol. Akā i loko o ka wā'ōpū,ʻo ka cholesterol i loko o nā palena kūpono he pona. ʻAʻole pono nā momona waiʻole no ka ate a me ka biliary o ka makuahine hānau.
ʻO kēlā mau waiū a pau e hāʻawi.
ʻO ia ke kumu nui o ka calcium, i makemake nuiʻia no ka makuahine e hiki mai ana. ʻO kāu hana i kēlā me kēia lā, he 500-600 ml o ka waiū holoʻokoʻa, e like me nā mea e hana ai i nā alahaka, me nā kānana. E hoʻomanaʻo i ka nui o ka waiū o ka waiū, ma lalo o kekahi mau kumu, kōkua i ka hoʻouluʻana i kahi maʻi pilikino o ka pēpē i ka lālā waiu kau.
Mai nā huahua waiū, inu kefir, acidophilus, yoghurt, mea inu, i loko o ka'ōiwi o nā meaʻano - nā mea maoli o nā'ōpū. Kūpono ka waihona liʻiliʻi maoli. He nui ka lecithin a me ka methionine, e hoʻonui lākou i ka hanu, i loaʻa ka hopena maikaʻi ma ka hanaʻana. ʻO nā kēpē he mea maikaʻi loa.
Kaʻai, ka moa, ka iʻa.
Eʻai kāuʻai i nā meaʻulaʻula (bipi, pī'ā momona, pua puaʻa) a me kaʻiʻo lūpū, a me nā meaʻeleʻele keʻokeʻo. ʻO ka hopena i loko o ka protein i maʻalahi me ka liʻiliʻi o nā mea momona, a he momona kaʻiʻoʻulaʻula i ka hao a me ka zinc. Makemake nā iʻa iʻa i ka wā e hiki mai ana. Hiki i nāʻano momona (ke keleʻele, kamoni, ka halihali, ka pahuhu) ke hoʻomāhuahua i ke kino me ka huaʻoʻA a me ka complex omega-3. I nāʻano iʻa liʻiliʻi momona (hake,'ōlelo a ke kai,'ākika, cod) he nui o ka protein, kahi maikaʻi e hoʻonaʻauaoʻia.
Paʻalele nui.
I ka makahiki mua o ka'ōpūʻana, he paʻakikī ke hoʻonui i ka nui o nā hua huapiʻi folic. ʻO kēia huaʻaina e kōkua ana i ke emiʻana i ke kūlana o nā pōʻino o ka'ōpū i loko o ke keiki, e mālama i ka hoʻonohonoho kūpono o ka psyche a me ka noʻonoʻo. He aha ka mea e pili ai i koʻu makuahine? He mea ia e hoʻemiʻia ai ke kaumaha o ka maʻi, a ma hope o ka hānauʻana e hoʻonui i ka hanaʻana i ka waiū. ʻO nā kumu nui o ka palagana he lāʻau lauʻole'ōmaʻomaʻo uliuli ia (ka'ōhi, ka salama, ka'oapaka). ʻO ka waiwai i loko o kēia huaʻai he avocado nō hoʻi, kāloti,'ōkiki, kaloka, beets. Aia kahi paʻiʻana me ka'ōpū huamoa, a me ka palaoa piha i ka palaoa, i ka palaoa i kālaiʻia, i ka berena mai ka palaoaʻeleʻele, a me ka pati mai ka palaoa.
Kōkua nā aniani.
ʻO nā phytochemicals he mau hanana i nāʻoihana biologically i loaʻa i loko o nā mea kanu. Ua hoʻomaka nā kānakaʻepekema e aʻo i ko lākou mau mea pono. Akā, ua akaka akā, he nui nāʻano o nā phytostalum antioxidants a pili nui i ka olakino o nā pūnaewele kanaka. ʻO nāʻoihana o nāʻano likeʻole, he bioflavonoids, isoflavones, lignans a me phytoestrogens (mea kanu like me ka hormone). E hauʻoli i nāʻano hua likeʻole, nā huaʻai, nā hua waina, aʻo kāu kino e hoʻolako pihaʻia me kēia mau meaʻai.
No ka makuahine i ka makahiki mua he mea nui a he selenium. Hiki i kēiaʻokoʻa, e like me ka mea kilokilo, hoʻololi i nā meaʻino-nā mea hoʻoheheʻe i loko o ka waiʻinoʻole. Manaʻo nā kānaka noiʻi he hikiʻole kahi selenium i kahi hāʻuleʻole. ʻO nā kumu kūlohelohe maikaʻi loa o kēia kumulālā he mau ia, ka iʻa, nā haloo a me nā huaʻai (zucchini,'ōpoki, celery a me nā kukoma kūlana). He hapa nui o kahi enzyme maʻamau i komo i ka hanaʻana o ka selenium he zinc. Hoʻomaluʻo ia i nā pūnaewele mai kahiʻino. Loaʻaʻia ka zinc ma nā meaʻai e like me ka bipi, ka moa, nā nūnū, ka lihi, kaʻolo a me ka pāpa. E ho'āʻo i kaʻaiʻana i nā meaʻua liʻiliʻi aʻoi aku ka maikaʻi. E like me ka hiki loa i ke kino!