E ho'ēmi i ka pāʻani
Inā ua hoʻoholo ke kauka ua hoʻonuiʻoe i ka pēpili intracranial, me ka hoʻohuiʻana i nā lāʻau lapaʻau, ponoʻoe i kahi meaʻai kūikawā.
Eia kahi'ōhū hiʻohiʻona:
- ʻO ka kakahiaka kakahiaka
ʻO ka wai mai ka lauʻile, ka'ōlaʻi, ka pipi me ka kiwi. ʻO ka haʻahaʻa momona momona. ʻO Cocoa. ʻO ka hui pūʻana o ka mea wai wai e hāʻawi i ka hopena hoʻoheheʻe ikaika. ʻO ka huelo, he nui ka nui o ka calcium, e hoihoi i ka mobility o ka huela, e hoʻokuʻu i nā pilikia lolo. A hoʻomaha ka koko i ke koko, e hāʻawi i ka holo maʻamau o ka wai i loko o ke kino.
- ʻO kaʻaina awakea
ʻO ka sālamu o nā kāloti a me ka kiwi (2 kāloti, 2 kiwi, hapa o ka pea, 50 g mau momonaʻono). Kaomi - he mea hāʻawi i ka huaʻa A A, no ka hui pūʻana me kaʻaila kirīmi e hoʻopiha pihaʻia, e hāʻawi ana i ka hoʻomaikaʻiʻana i kaʻike. Pāpaʻi Lentil (hapalua hapalua o nā lelo, 2 potatoes, kāloti, kahiʻiki, keleka, 20 karamu o ka hulu, kaʻaila, ka paʻi a me ka paʻakai). Hiki ke hoʻomaʻemaʻe ka wai a hoʻonanea i ka holoʻana o ka momona o ka wai. ʻO ka iʻa iʻa me nā pīni (250 grams o ka momona o ka iʻa, 100 g beans, pepa, ka paʻakai, kaʻaila, ka lime). Hoʻomoʻaʻia ka iʻa kai meʻa me nā pīni a ninini i ka wai lime. ʻO ka momona ka waiwai i nā kinetona digestible, iodine, mau momona momona polyunsaturated. Hoʻolālā lākou i ka metabolism, hoʻolālā i ka hana o ka ulaula thyroid, e hoʻomaha i ka lawe wai mai nā moku o ka lolo. Nā huaʻala i huaʻia me ka waiʻona maikaʻi (50 mau paina a me nā'āpana'ōpala maloʻo i hoʻopihaʻia me ka walnuts a me kaʻailaʻono momona momona). He hopena maikaʻi kēia meaʻai i ka hanaʻana i ka lolo, nā hana hematopoiesis, ke hoʻolaha i ka launa.
- Eʻai
ʻO ka'ōmole (kahi hapahā o ke aniani o ka'ōmole, he hāmole o ka waiū, 1 punetēpa kō, 15 g o ka waiūpona, me ke kinamona a me ka paʻakai). E kīʻaha i ka paila me ka hapalua o ka waiū a me ka paʻakai, e hoʻokuʻu i ka waiū, ka wai, a me ke kinamona, e hoʻomauʻia no 10 mau minuke. Loaʻa ka hopena o Oatmeal, hoʻomaʻemaʻe i nā'ōpū a hoʻoulu i ka hanaʻana o ka melatonin, kahi waiwai e hopohopo i ka hiamoe nui.
'Ihaʻaina no nā maka
ʻO kēiaʻano pilikia, e like me ka emiʻana o ka hihi, ua pale pūʻia hoʻi e ka meaʻai. ʻAʻole mākou e kali a hiki i ka hanaʻana o nā maka aniani iā mākou,ʻo ka lapaʻau ke ala maikaʻi loa e pale ai i ka maʻi. Hoʻokahi ma hoʻokahi o ka pule, e hana i kaʻahaʻaina no nā maka.
- ʻO ka kakahiaka kakahiaka
ʻO Omelette me ka'ōniʻi (hua manu, hapaha wai o ka waiū, 100 g o ka'ōniu hauʻi, kaʻailaʻaila, ka paʻakai). Kōkua ka meaʻai i ke kahe o ka cholesterol, hoʻonui i ke kahe o ka toto, hoʻopau i ka'ōpili i loko, e hoʻopiʻi i ka bloodcurculation. ʻO ka huamataʻo nā'ōmato'ōpiopio me Ierusalema artichoke (1 mau'ōmaʻomaʻo, 1 Ierusalema artichoke, mea kanu celery,ʻailaʻaila, ka paʻakai a me ka pepa eʻono ai). I nā'ōmato i kālaiʻia, e hoʻomohu i ka artichoke a me nā greens. Aiaʻo Ierusalema artichoke i ka probiotic inulin - kahi kumu o ka meaʻai maʻamau e pono ai no ka'eliʻu maʻamau. ʻO Lycopene, i loko o nā'ōmato, he oncoprotectant, hoʻopau i nā hanana hanu i ka lolo, hoʻonāukiuki i ka hana o ke aʻalolo opic.
- ʻO kaʻaina awakea
ʻOhi o ka puapalāʻau ma ka'ōlelo Pelekānia (e hoʻolapalapa i ke kāpena i loko o ka huiʻana o ka wai a me ka waiū, e hoʻopau i ka'ōmole i ka waiūpū pata a ka waiʻona i kōmoleʻia). Kūpona ka mālaʻapona i ka huaʻa C, he mea pono kona heleʻana e mālama i ka palekana a hoihoi i kaʻike ma hope o ka hanaʻana. Eʻae kēia pāʻani no ka pohō kaumaha. Pancakes me ka'ōpū hānai a me nā kāloka (kahi i hoʻouluʻia i ka ate a me nā kāloka i loko o ka kefir, e hele i waena o ka mea mīhini meaʻai, eʻoki i ka paʻakai, e hoʻomāhuahua i ka hua a me ka palaoa, kaʻaila). He waiwai nui ka hao i ka hao, pono e mālama i kahi kiʻekiʻe o ka hemoglobin,ʻo ia ka mea hoʻopuka nui o ka oxygen i nāʻiʻo. ʻO nā kāloti Beta-carotene ma ka hui pū me kaʻaila meaʻai e hoʻolaha ana i ka hoʻokumuʻiaʻana o ka meaʻai A, he pono no ka mea nānā pono. Kāpena-yoghurt dessert (iʻokiʻokiʻia i nā cubes o ka pulp o ke kiʻi wai no ka yogurt). ʻO ke kinikini he hopena diuretic, e ho'ēmi ana i ka pēpena hoʻokomo.
- Eʻai
Ke kuhula kuhula o nā mea kani (250 g'ōhū'ūpī, e hoʻomoʻi i ka'ōpala i kaʻaila meaʻaila a me ka paʻiʻia i ka pata 1 ka'eneʻena i ka hapalua, ka mea i puhiʻia, waiho i nā kī). Uaʻike nā haʻawina hou o nā meaʻai kulaʻai he mea maikaʻi loa nā'ōpala i ke ahiahi, no ka mea, hiki ke maʻalahi. Hana nā'ōpū ma keʻano he mea hoʻolaha i nā kālepa a me nā toxins, ka mea kanu a me ka waiūpona i waiwai i nā huaora E a me D, pono no kaʻike maikaʻi.