ʻO nā huaʻakai - he kūpono kūpono kēia. I ka honua, he mauʻano hua kanu nui, a he nui nā mea eʻono ai. Ua māheleʻia lākou i loko o nā hui:
ʻO nā beets, nā piʻi, nā kāloti, nā horseradish a me nāʻano hua likeʻole;
- kalala, nāʻuala a me nā mea'ē aʻe - tubers;
- nāʻano likeʻole o ka kāpena - kāpena;
- ke kālaka a me nā'aleʻa a pau - riki;
- nā eggplants, nā'ōmato a me nā pepa - tomato;
- zucchini, ka'ulina, ka kukama a me ka'ulakin like.
ʻO nā pi a me nā pī.
No mākou he mea nui ka hāʻawiʻana o nā meaʻai o ka huaora no nā kānaka, he mau meaʻai a pau, nā hua, nā hua, nā mea ulu a me nā mea hihiu. ʻO nā mea kanu a pau he 90% wai. Hoʻohui pū me ka wai, nā pūnaewele pū i loko o cellulose, pectin, starch, meaʻenehana hau, meaʻai, nāʻaila nui, nā waikawa meaola, nā enzymes a me nā mea'ē aʻe he nui, e pili ana i ka hana o ke'ōpoko holoʻokoʻa.
ʻO ko mākou mau kūpuna, me kaʻole o ka manaʻo o ka waihona o nā huaʻaina i loko o nā mea kanu a me nāʻano koiola o nā mea kanu, hoʻohana nuiʻia lākou ma ka meaʻai wale nō, akā, i ka mālamaʻana i nā maʻi. Eia kekahi laʻana, no ka paleʻana a mālamaʻana i kēlā maʻiʻino likeʻole me ka wīwī, pono kahi kanaka i ka waiʻaila C. Ua lawa kēia mau huamona i loko o ia mau mea kanu e like me nā pepa (ka mea nui loa), ma ka lua o ka wahi - ka pāhiri a me ka pi. Ma nāʻano likeʻole o ka kāpena (Brussels, kaʻulu a me ke keʻokeʻo) he mau huaʻaha C. Ma ka hoʻoilo,ʻo ka hapa nui o nā huaʻaina e loaʻa iā mākou me ka kāpena,ʻo ia hoʻi keʻano o ka sauerkraut. ʻO kaʻoiaʻiʻo,ʻo kēia meaʻai i ka manawa e mālama ai,ʻoi aku ka māmā ma mua o nā mea'ē aʻe, ua nalowale nā huaora.
Pono nā huaʻai'ē aʻe no ke ola piha. ʻO kekahi laʻana,ʻo nāʻano huaola likeʻole me ka folalolo a me ka pati e waiwai nui hoʻi i kā mākou mau hoa kanu. Loaʻa ka hapanui o ka hoʻolaʻa i ka pāhiri, ka'ōniʻi a me nā salam. Aʻo ka mea nui i ka waiwai nui i nā kāloka, ka laulaʻau'āpala, keleka a me nā'ālika. A ua lawa ia i ka ulaula, ka salame a me ka paʻi. ʻO ka papa inoa o nā meaʻai nā mea'enela a pau, he meaʻoi aku ka potassium potassium a me ka sodium. Nui ka hao, zinc, aluminika, manganese a me ke keleawe. Loaʻaʻia nā'āpana'aleʻa i nā mea kanu. ʻO ka'ōpona a me ka lemona, ka bipi oxicic, ka tartaric a me benzoic. ʻO nā kinona a pau e hoʻonui i ka hana o ka'ōpū a loaʻa nāʻano bactericidal.
ʻO nā hua liʻiliʻi a me kā lākou mele hana hoʻolālā ke kukui i nāʻano likeʻole. ʻO kēia ke kumu o ka hikiʻana i nā mea kanu o nāʻaila nui. ʻO kēia mauʻaila e hoʻonui i kaʻeliʻana, loaʻa ka hopena diuretic a, eia kekahi, he hana hoʻoheheʻe. No laila, inā nui ka nui o nāʻaila o ka mea kanu, ua hoʻokaʻawaleʻia lākou mai kaʻai o nā kānaka me nā maʻi o ka'ōpū, ate a me nā puʻupaʻa.
Hoʻopiliʻia i nā mea kanu, hoʻopau pono nā phytoncides i nā'ōpoki likeʻole i loko o ke ākea waha a me ka'āpana o kaʻohe. Hoʻohanaʻia nā māhele bacterericidal i ka mālamaʻana i nā maʻi. Kōkua me ka mumūʻana o ka'ōhū o ka hauhā kiʻekiʻe, me ka maʻi, me ka maʻiʻeha a me ka hoʻomāmāʻana o nā maka. ʻOiai me ka hoʻomau lōʻihiʻana, ma lalo o ka mana o nā mahana kiʻekiʻe a me ka haʻahaʻa, mālama nā phytacids i ko lākou mau waiwai. ʻO ka helu nui loa o nā phytacides he kālaiki,'ola, radish, horseradish, meaʻulaʻula, tomato, kāloti a me nā beets.
ʻO kekahi o nāʻano waiwai o nā huaʻai,ʻo ia ka mālamaʻana i ka nui o nā meaʻili a me nā pectin, no laila ua maopopo nā hua o nā huaʻona.ʻO kēia mau mea e hoʻomaikaʻi ai i ka'ōnaehana hoʻopunipuni, kōkua i ka hoʻomaʻemaʻe kūpono o ko mākou kino. No laila,ʻo nā mea kanu me nā likikā lapaʻau kiʻekiʻe kiʻekiʻe e'ōlelo aku e hoʻohana no nā poʻeʻelemakule e loaʻa ana i ka atherosclerosis a me ka paʻa. ʻO nā pīni, ka'ōmaʻa'ōmaʻa, ka millet, nā hua maloʻo, a me nā kāloti, ka pāhū a me nā beets,ʻo ia ka huaʻai me ka fiber.
No laila, e kamaʻilio e pili ana i kekahi mau mea kanu.
Kaleina , he mea kanu nani loa kēia, me kaʻole e hikiʻole iā mākou ke hana me kaʻole. No mākou, nā wāhine, he mea pono ka kāpena. Heʻuʻuku loa nā calories i loko, akā he nui ka pōmaikaʻi. Ke ola nei kēlāʻanoʻawaʻawaʻole - indole-3-carbinol "ma ke kāpena. A ke kōkua mai neiʻo ia iā kāua e pale i kēia maʻi weliweli e like me ka maʻi kanesa o ka maʻi. ʻOiaiʻo ka indole-3-carbinol e kōkua i ka hoʻonui i ka laweʻiaʻana o ka estrogen. No nā kānaka i loaʻa i ka paʻakikī, atherosclerosis, maʻi maʻi, dysbiosis a me nā maʻi'ē aʻe he nui, he hua kāpena waiwai nui. Loaʻa ka nui o ka ascorbic acid (i loko o kahi pou), hua B1, B2 a me B3, a me beta-carotene, pectin a me ka waikawa folic.
ʻO kekahiʻano mea kanu maʻalahi kaʻikeʻia e ka poʻe -'āpala . Nānā nā Nutritionistsʻaʻohe kanaka e hoʻohanaʻole i ka meaʻona. Me nā maʻi a pau, e kākoʻo nā kīʻaha asakabe iāʻoe. ʻO nā lāʻau lapaʻau eʻike i ka pīpaka me ka huaʻai no nā kāne. 'Ōlelo lākou iā ia e hoʻomaikaʻi pono i ka mana. ʻO ka'ōpena Asparagus nā amino acids, nā huaora PP, B1, B2 a me ka nui o nā paʻakai o ka mineral (potassium, iron, magnesium, and phosphorus).
A pehea lā e pili ana i kahi'alati'ōmaʻomaʻo nani e ulu ana ma nā māla a pau. ʻAʻole waleʻo ia wale nō ka nani, akā, no nā maʻi likeʻole. ʻO ka hua'ōmaʻomaʻo Green - he lapaʻau kūpono loa no nā maʻi hōʻeha a me ka hiamoe. Kōkuaʻia e hoʻohana i nā mūmū e hānai i ka nui o ka waiū. Me ka maʻi thyroid, maʻi maʻi peptic, me ka maʻi diabetes a me ka maʻi o ka maʻi, he mea nui ke kaula. Aia nā lālā o kēia huaʻai i ka nui o ka chlorophyll, nā huaʻai B1, B2, B3, PP, K, a me C, me ka calcium, ka magnesium, ka hao, ka cobalt, ka zinc, iodine, a me ka phosphorus.
Me nā'ōpiopioʻole, nui ka poʻe e manaʻoʻole i kā lākou papa iho. A he aha ka maikaʻi no ka'ōmato? ʻAʻole mākou e kamaʻilio e pili ana i ka nui o nā huaora a me nā kolamu i loko o kēia mea kanu,ʻike nā mea a pau. Makemake au e haʻi i ka pahu kī nui o ka mūmato,ʻo ia ka hōʻailona lyopene antioxidant. ʻO kēia mea waiwai ka mea e hiki ai i nā'ōpio ke hoʻomau i ka hana a me ka hana kino.
ʻO ka'ōpato he mea kanu kalo-loloa. ʻO kāna mea kaua ikaika ka mālamaʻana i kahi nui o ke antioxidant - lycopene. ʻO Lycopene he mea lapaʻau kūpono no nā maʻi he nui, kōkua ia i ka paleʻana i nā kānaka mai ka maʻi lapaʻau, a me nā wāhine mai ka maʻi āpau, e kāpae i ka māhele o nā maʻi koko. I nā'ōmato maʻamau maʻamau,ʻo ka māhele o lycopene heʻoi aku ka kiʻekiʻe ma mua o nā'ōmato hou. Mai laila mai uaʻoi aku ka maikaʻi o ka hana. Ua manaʻo nā kānakaʻepekema e hoʻopauʻia ka lycopene i ka hopena o ka hoʻonuiʻana i nā maʻi cardiovascular. No ka hāʻawiʻana i ka sāleta a me nā'ōmomi i hua mai ka waiwai hou, pono e hoʻopihaʻia me ka waihona'iliala a iʻole kaʻailaʻaila.
Ma waho aʻe o ka lycopene, aia kahi nui o nā kumu kūpono maikaʻi, e like me ka potassium, iodine, phosphorus, iron, magnesium, sodium, manganese, calcium, copper, zinc and vitamins B, C, E, K, PP a me beta-carotene.
ʻO nā pono kūpono o nā'ōmato, he maikaʻi loa ia, he mau antidepressant maikaʻi ia, e hoʻoponopono ana i ka hana o ka pūnaewele puʻupuʻu, a hoʻomaikaʻi aku i ka serotonin e hoʻonui i keʻano.
ʻO nā kāloti kahi pono i nā maʻi o nā puʻupaʻa, ka ate, ke kiʻekiʻe, ka waihona paʻakai a me ka constipation. Akā, ponoʻoe e hoʻomanaʻo i ka wā o colitis, exacerbation o ka maʻi maʻi peptic - ua paleʻia. Hoʻoulu houʻia ka makemake, kaʻonaʻana. ʻO kahi kāloka maikaʻi loa, no laila, ua'ōleloʻia no ka maʻi o ka'ōpū a me nā maʻi maʻi duodenal. He mea nui nui ka hoʻopiʻiʻana o ke kaloti i ka kino o ke kino, i ka ho'ēmiʻana i nā maʻi pīpī, a hoʻoikaika i nā pūnaewele pūpū a kōkua e hoʻonui i ka ikehu kanaka. ʻO Carotene, kahi i loko o nā kāloti, ponoʻia no ko mākou mau maka e hoʻonui i kaʻike, akāʻo ka mea pili i ke kino e paʻa wale me nā momona. No laila, he mea pono eʻai i nā kāloka me nā mea momona kūpono, e like me kaʻaila kawa, ka pata.
ʻO Garlic kahi hale kūʻai o nā meaʻai a he mea kōkua i ke kauaʻana i nā anu. Eia kekahi, hoʻopau ke kālaki i nā meaʻinoʻino i loko o ka'ōpū, i ka manawa e hoʻomaikaʻi hou ana i kona pua. He mea pono hoʻi kēia huahana no ka poʻe e makemake ana e emi i ka maʻi cholesterol i loko o ke koko. ʻOiai, ma keʻano o ke kālaiki iʻoi aku ka maikaʻi, akā, ma hope o ka wela wela, e nalowale keʻalani i konaʻala maikaʻiʻole.
ʻO ka uluʻana o ka cholesterol i loko o ke koko, aʻo kaʻiʻo o nā huaʻona hoʻi kahi nui o ka pāhare pāpona,ʻo ia ka mea e hoʻomalu ai i ka wai i loko o ke kino a ma ka manawa hoʻokahi e hoʻonui ai i ka hana o ka puʻuwai o ka puʻuwai. Hoʻopiliʻia, hoʻopili ka eggplant i ka laweʻana o ka cholesterol i ke kino, i ka hoʻoneliʻana i ka mīkini metabolism.
He waiwai nuiʻo Broccoli i ka huaora C a me U, huakona momona-momona (K), acidic nicotinic (PP) a me beta-carotene. I loko o ka broccoli, he 2.5 mau hua huaʻai C ma mua o ke kumukūʻau, e hana ana i kēia mea ma ka nui o kēia huaʻa. No ka beta-carotene, aia i loko o ka broccoli, hoʻolahaʻo ia i kahi mea maikaʻi. ʻO ka mea kiʻekiʻe o nā meaʻaila me ke kolekole ka mea i hana ka broccoli i ka mea hoʻokūkū i ka mea kanu e like me ka puaʻaʻalaʻa, he 2 mau meaʻoi aʻe ma mua. ʻO kaʻike kūpono no ka mīkī,ʻo ka broccoli wale nō he 30 calories wale no 100 gr.
Nui nā'ōlelo maikaʻi e pili ana i kekahi mea kanu. He mea maikaʻi loa ia. Inā mākou eʻai i nā mea kanu, ke mālama nei mākou i ko mākou kino. ʻAʻole nā huaʻai wale nō i hoʻokuʻu pono i nā toxins a me nā haʻalulu, akā he mea kōkua nui i ka mālamaʻana i nā maʻi. ʻO nā mea i loko o nā mea kanu, hoʻonā i nā capillaries a loaʻa ka hopena maikaʻi i ka hanaʻana o ke koko.
No ka mālamaʻana i nā mea pono a pau i loko o nā huaʻai, ponoʻoe e hoʻokomo iā lākou no ka hoʻomaʻemaʻe wela. I kēia manawa uaʻikeʻoe i nā mea a pau e pili ana i nā huaʻai, nā pōmaikaʻi, ka papa hana mele o kēia mau meaʻai, pono ia he malihini mau ma kāu papa.