ʻO kaʻai kūponoʻole me ka lawaʻole o nā meaʻai i ka meaʻai ke hoʻoikaika i ka hopena o ke olakino o ke keiki i hānauʻoleʻia e hiki ai ke hoʻohālikelike me ka hopena o nā kumu. A i ko mākou mau lā,ʻo ka nele o hoʻokahi aʻoi aku mau huaola, nā melaki, nā kumu a me nā meaʻai'ē aʻe e pono ai i kaʻaiʻana o nā wāhine hāpai he mea maʻalahi. No kaʻikeʻana i kēia, e nānā i nāʻikepili. Ke alakaʻiʻana i ka'ōpū i loko o kahi wahine olakino - ke kumuhana o ka puke.
ʻAʻole lawa? E hoʻohui hou aku!
I kaʻikeʻana i ka meaʻai o nā makuahine e kali ana, alakaʻiʻia ma St. Petersburg, hōʻikeʻia he 6 (!) No 100 i hoʻopaʻaʻia i hiki ke kamaʻilio e pili ana i ka lawaʻana i kaʻaiʻana i nā meaʻai. A he nui nā wāhine iʻike i ka hapa o lākou. ʻO ka pinepineʻole ka hao, iodine, calcium, zinc, chrome. Ma waena o nā huaora ka pauʻole o ka popic acid, biotin, vitamins B .. AD a me ka alfalinolenic acid, he hapa ia o ka huaola F, he meaʻoluʻolu e hōʻikeʻia i ka hemahema o nā meaʻai nui loa, ma ka nānāʻana i nā wāhine hāpai. ʻAʻole iʻike lākou i ko lākou nele! No laila, he mea pono e pili pono i kēia, no ka mea,ʻaʻohe weliweli weliweli i kahi olakino o kekahi wahine? ʻOiaʻiʻo. Ma hope o nā mea a pau, me kahi pōʻino hūnāʻia,ʻeha ka pēpē. Nā hanaʻino o nā loina o kaʻaiʻai palekana maikaʻi e hiki ke hana i ka hōʻeha o ka hānau hānau. ka hānauʻana o nā keiki māmā. ʻO ka paʻakikī o kekahi mau meaʻai i loko o ke kino o kahi makuahine i ka wā e hiki mai ana e hiki ke hoʻopō i ka olakino o kāna keiki i ka makahiki mua o ke ola. Eia kekahi, i loko o nā makahiki i hala iho nei, ua hōʻoiaʻia ua hōʻoia ka maikaʻi a me ka nui o ka waiū waiū ma keʻano o ka meaʻai o ka wahine hānau. ʻAe, he waiū! ʻO ka pono kūpono o ka makuahine i ka wā e hiki mai ana he mea pale ia no ke keiki i kona ola. He aha nāʻanuʻu e laweʻia ma ke ala i ka meaʻai maikaʻi i ka wā o ka'ōpū?
Noli nocere!
I ka'ōlelo Latina, eia keʻano o ia mea "Mai PALAPALA!"ʻO kēia keʻano o ka lāʻau lapaʻau loa, maikaʻi i nā manawa a pau. "ʻO ka makuahine o ka wā e hiki mai ana e hāʻawi i nā meaʻai o nā hanaʻoihana e hoʻopakele ai i ka manawa ma ka kukeʻana, a me nā manawa mālama nui. me ka meaʻole nā meaʻai e like me nā preservatives, nā meaʻono, nā meaʻono, nā mea hoʻonanea i ka mea hoʻonalu, nā mānoanoa, nā emulsifiers.Nō ka makuahine e hiki mai ana,ʻaʻole lākou eʻaeʻia.ʻAʻole mākou e hoʻopoina he nui nā meaʻai i hoʻomākaukauʻia. Pono nā papa hana i hoʻopiliʻia, aʻaʻole pono i ka hahaiʻana i ka hōʻailona pono, akā naʻeʻaʻole he hōʻike kūpono o ka mea ino o nā huahana transgenic no nā kānaka, nā pēpē, nā wāhine hāpai a me nā wāhine lact iʻoi aku ka maikaʻi ma ka paleʻana iā lākou.Ma muli o ka nele i kaʻai meaʻai wahine wahine hapu, huna ana ia ia o nga matūkai e tika ana. Ko te pai o te tunu me te kore o te kikokiko - me te tinana kaore he rino, he ūkuikui, he huaora B12, te kocin me te biotin, d akā,ʻo ka meaʻano momona kiʻekiʻe. Akā, e loaʻa ana ka nui o nā momona momona me ka nui o nā calories.
Ma lalo o ka uhi o nā lau uliuli
Pono e nānā nuiʻia i nā kumu meaʻai o ka huaʻona B9, kaʻeleʻele folic. Kapaʻia kona inoa: "folium" ma ka'ōlelo Latina "leaf". Loaʻaʻia ka Folic acid i nā lau'ōmaʻomaʻo o nā meaʻako, ka'ōnihi, a me nā hua o ka avocado, kāloti, kalola kalo, nā'āpana, ka'umaʻa, ka pipi. ʻO ka liʻiliʻi ka nui o ka waipika ma loko o ka'ōpū a me ka pī. ʻO ka palaoa -ʻo ka palaoa piha a me ka palaoaʻeleʻeleʻeleʻele, a me ka momona kūikawā a me nā noodles mai ka palaoa a pau,ʻaʻole i loaʻa kahi kiʻekiʻe o kaʻeleʻele pepa, akā, ua manaʻoʻia he kumu nui o ia. ʻO ka mea pale? ʻAʻole loa! He pōkole loa ka manawa o nā lau lau nahele, a keʻaiʻia ka palaoa a me nā huahana mai ka palaoa āpau i kēlā lā i kēia lā, me kaʻole o ka hola. ʻO ka hoʻonuiʻana i kā lākouʻai me ka huaʻo B,ʻo ka makuahine hope ka mea e hōʻemi i ka pilikia o nā maʻiʻeha o kāna pēpē a mālama i ka hoʻonohonoho kūpono (i ka manawa hoʻokahi) o kona naʻau a me konaʻike. Aʻo ka makuahine o kēia mau hua hua he mea maikaʻi loa ia, no ka mea, hiki iā ia ke hoʻemi i ke kaumaha o ka maʻi, a he mea nui i ka wā hānau. "Ka pale mālama"ʻaʻole e haʻalele iāʻoe a ma hope o ka hānauʻana, e hoʻonui i ka maheleʻana o ka waiū.
Nā meaʻono o ka folic acid
'Amele kaloti me ka paʻakai a me nā nati
E lawe:
♦ 2-3 kāloti pākahi
♦ ka'ōpala o ke kāleka
♦ 3 pākaukau. nā koko o ka wōnati kernels
♦ 2 pākaukau. nā puna o ka kirimaluʻono a me ka mayonnaise
♦ Nakai
Hoʻomākaukau:
E kāpī i nā kāloka ma kahi nui ka'ati, e hoʻopili i nā hua baʻa, ka wā me kaʻailaʻulaʻula, i kāwiliʻia me ka paʻipaʻi paʻakai, ka paʻakai eʻono ai. ʻO kēia sāladona e hāʻawi mai iāʻoe i ka acidic acid a me ka beta-carotene, ka huamaila B a me ke keleawe waiwai nui, ka nui o ka omega-6 a me nā phytoncides. I kēia pāʻani hiki iāʻoe ke hoʻonui i arugula - he kumu waiwai o ka waiʻopaʻa folic, ka huamaila C a me nā microeleuses maikaʻi. 'Akomo a me ka pepa (hiki iāʻoe ke hoʻoulu i ke kāleka i kālaiʻia), he mea maikaʻi a pālahalaha maikaʻi i ka palaoa.
Nā meaʻono o ka huaʻa B6
Haddock ma ka'ōlelo Pelekānia
E lawe:
♦ 1kg o kahi kīʻaha (kino)
♦ 1-2 kīʻaha o ka waiū
♦ 1 kg o kaʻuala
♦ 4 mau hua
♦ 4 mau'alela
♦ 200 g o kaʻailaʻaila
♦ 1 pākaukau. he spoonful o ka pata
♦ 10 oliveʻalani
♦ 1 pākaukau. he puna o ka pālaʻi pālaʻi
♦ he pinch o ka paʻakai a me ka pepa
Hoʻomākaukau:
Hoʻokipaʻo Haddock i nā'āpana nui ma'ō aku, e hoʻopiha i ka wai wela a waiho no 15 mau minuke. A laila,ʻokiʻoki i loko o nā paʻi, ninini i ka waiū wela a waiho no hoʻokahi hola. E puhi i ka umu a 240 ° C. E puhi i kaʻaila me kaʻailaʻaila, e kau i ka pahu a me ka mea i hoʻolapalapaʻia a me ka pālaʻiʻuala ma nā papa ma luna (e hoʻopaʻaʻia kēlā me kēlā me kēia paʻakai liʻiliʻi, ae ninini iho i luna me ka waiū mai ka iʻa a me ka waiū maʻemaʻe). Kuhi i ka umu no 20 mau minuke. ʻO ka nani o ka cod me nā lāʻauʻoliva, ka paʻi, nā hua manu. Ma kēia pāʻani,ʻo ka huaʻa B6 kekahi i loko o ka'ōlamu, nā mea hoʻomalu maikaʻi, a me ka huaʻa B, a me nā hua malo C.
ʻO Pyridoxine mai nā maʻi
Ma ka lā 8 o ka hāpaiʻana, e lilo ana ka huaʻopa B6 (pyridoxine) i mea kūpono. Hoʻomahiluhiʻiaʻoe i ka nausea i ke kakahiaka, i nā pō i ka pō o nā keiki bipi kauō, nervos. ʻO nā huaʻai i ka manawa ke kumu puna maikaʻi loa o ka huaora. He mea nui no ka pēpē, no ka mea e hoʻolapai ana i ka hoʻomohalaʻana o kona pūnaewele waena. Ua hoʻopaʻa muaʻoe i ka palaoa a me ka kāpena palaoa i kāuʻai? Nui! Ma kēia mau huahana, he nui ka nui o ka waipalale folic, akā,ʻo pyridoxine hoʻi. ʻO kāna mea momona heʻai,ʻo kekahi mauʻano iʻa,ʻo ia hoʻi ka wili a me ke kalo, ka lālā, ka'ōmaʻomaʻo o ka palaoa, ka laiki hanaʻole, kaʻohi, ka piʻa, ka buckwheat groats a me ka walnuts.
ʻO ka Magnesium no ka ikaika o nā iwi
Mai ka hebedoma 11 o ka hāpaiʻana, i ka uluʻana o nā iwi o ka pēpē me ka ikaika nui, e lilo ka magnesium i mea nui loa. Ke hana nei kēia mehana i mea waiwai nui no ka uluʻana o ka iwi iwi. Hōʻike i nāʻike hou mai nā meaʻepekema i ka uluʻana, ka kaumaha a me ka nui o ke poʻo o ke keiki hānau ma muli o ka nui o ka magnesium e hoʻopau ai i ka momi i kēia manawa. He mea nui loa ka magnesium no nāʻiʻo, e like me nāʻiʻo o ka'ōpū. He momona ka magnesium i nā'ōpū piha a me ka palaoaʻai a pau, nā hua fiku, nā'alemona, nāʻanoʻano, nā waimele, nā mea uliuli momona a me ka maiʻa.
E hoʻonui i kaʻai me nā mea hao
Mai ka hebedoma 22 o ka hāpaiʻana, pono ka mea e pono ai no ka'ōpiopio o ka makuahine a me ka pēpē i ka manawa e pono ai ka hematopoiesis. ʻO kona kumu waiwai he meaʻai,ʻo ia hoʻi, he ulaʻula, a me nā hua. A me nā pūpū, nā'ōmaʻomaʻo'ōmaʻomaʻo maloʻo, ka palaoa palaoa a pau, kaʻakika cheese, nā hua maloʻo. Mai inu ma hope koke o kaʻaiʻana i ka tiʻa a me ke kope (ʻo nā tannins i loko o ia mau mea e hoʻohaʻahaʻa iho i ka nui o ka absorption o ka hao).
'Oʻau Omega-3 no ka lolo a me kaʻike
ʻO ka moʻomeheu nuiʻo omega-3, i loko o nā kī iʻa, he mea nui ia no ka pēpē e hiki mai ana, no ka mea,ʻo ia ka mea e hoʻoholo ai i ka uluʻana o kona lolo a me kānaʻike.
ʻAla no ka lua o ka malama
Meatballs ma Ikalia (ma ka umu umauma wela)
E lawe:
♦ 250 g palaoa bee
♦ 1 hua
♦ 50 g mau kulu palaoa keʻokeʻo maloʻo
♦ 50 g wahie
♦ 1 clove o ke kāleka
♦ 1 teaspoon. ka puna o ka pāloki maloʻo
♦ 1 teaspoon. ka puna puna "Vegeta"
♦ 240 g o nā tōmatoʻokoʻa
♦ ka paʻakai a me ka pepa
Hoʻomākaukau:
E hoʻoulu i nā mea a pau koe wale nā kōpiopio a me ka hapalua o ka paʻakai. E hoʻolālā i 12 mau meaʻai mai nā kaumaha i laweʻia a hoʻokomoʻia i loko o kahi'ōlohelohe no 3-4 mau minuke i loko o ka umu umauma wela. E lawe mai i kahi kokoke i ka mākaukau, huli i ka wā e kuke ai. ʻO nā topena -ʻo nā tōmato sliced a me ka liʻakai. E puhi no 5 mau minuke.
ʻO kaʻaiʻana i ka hapalua i kaʻekolu o nā mahina
No ka ho'ēmiʻana i ka momona iki, eʻai i nā'āpana liʻiliʻi a pale i nā mea momona a momona, a me nā meaʻawaʻawa a me ke kele. No nā wāhine heartburn ke hoʻomaʻemaʻeʻia e ka umauma'ākau, he hua manu i hoʻomoʻaʻia aiʻole he punahele o ka'ōmole mahu. Hiki iāʻoe ke ho'āʻo e lawe i ke kola wai'alikai me ke kinoʻole: e wehe i ka'ōmole me ka wai 2 mau lā ma mua o ka hoʻohanaʻana, a ma mua o ka hoʻomehanaʻana. E lawe mau i ka meaʻai no nā pōʻai. No laila, hiki iāʻoe ke mālama i kahiʻai kaulikeʻole me ka nuiʻole o ka'ōpū.
Petero me ka Peta "Exotica"
E lawe:
♦ 1 avocado
♦ 2 pākaukau. nā puna o ka wai lemon
♦ 50 g kahe liʻiliʻi momona
♦ Nakai
♦ Peʻa pepaʻeleʻele
Hoʻomākaukau:
Eʻoki i ka avocado i ka hapalua, e hoʻokaʻawale i ka pulp me kahi spoon, holoiʻia me ka wai lemon, kāpīpī i kāhiʻia, ka manawa eʻono ai. E hoʻopiha i ka paku me ka pita. He "berena pale" kūpono ia.ʻO kēia pāʻina kahi calcium, huaora o S. V. Avocado momona ka mea hana i ka loloka e komo i ke kino i hiki ke loaʻa i nā pūnaewele.
Ke kikowaena no ka'ōpū
I mea e hōʻahaʻole ai i ka constipation, e hoʻokomo mākou i loko o kaʻai meaʻai i nā huahana i loaʻa i loko o ka fiber, palaoaʻai a me nā huahanaʻokoʻa a pau, a me ka pulu.
Beetroot me nā hua
E lawe:
♦ 2 beets
♦ 1 kūkō kohi
♦ 50 g mau aʻa aʻaʻole
♦ ka'ōpala o ke kāleka
♦ 2 pākaukau. nā puna o kaʻaila'iliala maʻemaʻeʻole
Hoʻomākaukau:
Ma ka papa nui, e hoʻopuni i ka pīpī pīpī a me ka cucumoma i kālaiʻia. E hoʻomopala i nā'ōpala i hoʻopiliʻia, ka lepo a me ka waiū. Hoʻohui i nā mea a pau. Ma waho aʻe o ka cellulose, kahi i loaʻa he nui o pectin,ʻo ka pāla i loko o ka acidic acid, potassium, ka'āpana o nā'eleko momona momona-6, ka huamaʻa E. he keleawe.
Nā punahele maikaʻi o ka magnesium
ʻAlaʻai hua
E lawe:
♦ maiʻa
♦ 2/3 mau kīʻaha o ka waikoki me ka pihaʻana i ka palaoa
♦ 2 pākaukau. nā puna o nā'alemona
♦ 4 hua nui o nā'alakeke (hiki ke maloʻo)
♦ 1/2'ōmole i hoʻomaʻemaʻeʻia
Hoʻomākaukau:
Pākīpiʻi,'ōpona, nā lauʻano iʻokiʻokiʻia i loko o ka'āpana, me ka waihoʻana i 1 lāpuni no ka hana. E hoʻopiha i ka meaʻala me ka lama, e hoʻonaniʻia me nā'āpana rūlū, e pīpīʻia me nā'alemona. Ma waho aʻe o ka magnesium,ʻo ka cocktail e loaʻa ana i ka calcium, ka fiber, ka hao, ka beta-carotene, ka huaʻona B2 a me ke serotonin, i kapaʻia he hormone o ka hauʻoli.
ʻElima mau rula o ka lua o ka lā
ʻO nā maʻi maʻamau ke kāohi, a piʻi ka makemake. ʻO kou kino i loko o kēia wā e mālama pono iā ia iho a hoʻomaka i ka hoʻonui piha i nā meaʻai. Akā, e mālama ponoʻia nā kumumanaʻo o keʻano o ka meaʻai a me ka mālama ponoʻana i kaʻai. Eia kekahi mau leka.
ʻAʻole! Nā huahana i hoʻopiliʻia
E like me ka pilina mua,ʻo ka palaoa keʻokeʻo mai ka palaoa maikaʻi loa iʻoi aku kaʻai me nāʻanoʻano, ka bala, ka rai, ka palaoa a pau. Ma mua o kaʻaila a me kaʻalani, kūʻai aku ka halva tea, ka jujube hua (kumu o pectin) a me ka muesli me kaʻai, kaʻaila a me ka hapa o ka hua.
Ke alanui i nā kumu o ka huaʻaina D
Pono ka'ōpena o ka pēpē mua e pono i kēia huaʻa. Loaʻa ia i loko o ka iʻa (ʻo ia hoʻi ma ka sardines, ka nahelehele, ka iʻa, a me ka tuna), i loko o ka'ōpū iʻa, i ka waiū a me nā mea laʻa.
ʻO ka nui o ka nui o ka nui o ka nui o ka nui o ka nui o ka nui
E hoʻomaka ana mai ka hebedoma 17, hiki ke hoʻonui i ka hana o nā hana a ke pēpē i ka puʻuwai o ka makuahine. Ma kēiaʻano, e ulu ikaika nā iwi a lilo i mau lōʻihi.
ʻO nā pīpī moe maikaʻi
ʻO ka hopena o ka moe i ka hopena o ka hāpaiʻanaʻaʻole iʻikeʻia. ʻO ke koʻikoʻi ma luna o nā puʻupuʻuʻoihana e hiki ai iāʻoe ke kipa i ka halepaku i nā manawa i ka pō. ʻAʻole pono ka inuʻuʻuku i kahi koho: makemake nui ke kino i ka wai. He aha ka mea e kōkua ai i ka hiamoe nui a me ka hiamoe maikaʻi? Ma mua o ka moeʻana, he mea pono ke inu i ke kīʻaha o ka chamomile me ka mime a i ka hapalua o ke kīʻaha o ka waiū mahana a me ka hapalua hapalua o ka meli. ʻO kaʻai, ka waiwai i nā huaʻaleʻa, e hoʻolaha ana i ka hōʻea o ka hiamoe. He mea maikaʻi eʻai i kahi'āpana o ka umauma me ka buckwheat 2 mau lā ma mua o ka moeʻana. ʻO ka māmā o ka pipi a me ka buckwheat e piha ana i ka huamona B6 me ka tryptophan acid, ka waipiha PP a me ka magnesium. ʻO kēia huiʻana o nā mea hoʻonalohua pono e hoʻomaha i ka paakiki, hiki ke kōkua i ka hiamoe wawe a me ka hiamoe maikaʻi.