Nā huahana me nā hua hua hua

Uaʻike maikaʻi loa ke kino i ka mea e pono ai, ka mea i nele. Hoʻokahi wale nō e hiki ke hoʻoholo i nā hōʻailona āna e hāʻawi nei iā mākou. E haʻi aku ke kino iāʻoe i nā huaʻai a me nā kumuhana e pono ai. Aʻo kā mākouʻoihana e hoʻolako iā ia i ka mea e pono ai. Pono nā kānaka a pau eʻike i nā micronutrients a me nā huaʻai i nā meaʻai. Inā makemakeʻoe e inu waiʻona me ke kumu ole,ʻaʻole kēia he hōʻailona o ka waiʻona. Pono kou kino i nā kumuhana e pili nei: avenin, protein, calcium, potassium, glutamine.

• Ināʻaiʻoe i kaʻiʻo, ka moa, ka iʻa, nā hua a me nā hua puaʻa, e hoʻi wikiwiki nā mea pilikino i loko o ke kino i ka mea maʻamau.
• Hoʻopihaʻia ka laenin me ka hoʻohanaʻana i ka oatmeal a me ka muesli.
• Hoʻonuiʻia ka potassium i ka mīkini, nāʻawaʻawaʻeleʻele, nā oliveʻeleʻele, i maloʻo i ka lā a me kaʻaila mai ka pelo.
• Akā, no ka mālamaʻana i ka pailatini, ponoʻoe e kūʻai i nā meaʻai kūpono kūikawā a inu i ka waiʻawaʻawa.

Inā makemakeʻoe i ka ice cream a laila,ʻaʻole kou kino.

ʻO ka makemake eʻai i ka palai e'ōlelo ana no ka nele i ke kalapona.

Makemakeʻoe e inu,ʻaʻole naʻe i ka wai, akā,ʻo ka mea inu wai. Penei keʻano o ka kinoʻole o kou kino.

Ināʻoe eʻoki i ka paʻakai,ʻaʻole ia he hōʻailona o ka'ōpū. Hiki paha iāʻoe keʻai i nā iʻa, inu ka waiū kao a hoʻohana i ka paʻakai iʻaʻole i ka wa eʻai ai. Hoʻopiliʻia kēia mau huahana no ka nele i ka chlorine.

ʻAʻole kino ke kino i ka magnesium inā makemakeʻoe eʻai i kaʻona.

Ināʻaʻoleʻoe eʻai i ka meaʻai paʻakikī, akā makemakeʻoe i ka wai i nā manawa a pau, a laila,ʻaʻoleʻoe e lawa ka wai. No ka hoʻomaʻemaʻeʻana i ke kino me ka wai, e inuʻo ia i nā manawa he 8-10 mau aniani o ka wai i kēlā me kēia lā me ka lemon a me ka wai lime.

ʻO ka makemake mau e inu i ka waiʻawaʻawa, hōʻike i kahi hemahema i ke kino o ka manganese. Eʻai i nā huaʻona - walnuts, almonds, pecans - blueberries a me nā pineapples.

Inā loaʻaʻoe i ka'ōpū huhū ma mua o nā lā kūikawā, inā he hōʻailona keu kēia o ka pōkole i ke kino o ka zinc. E komo i loko o kāʻoukou meaʻai i kaʻiʻoʻulaʻula, kaʻaʻai, ka iʻa, nā huaʻai aʻa a me nā lau.

Ināʻikeʻoe i kahiʻai maʻamau, ponoʻoe eʻikeʻaʻoleʻoe i kēia mau kumuhana i loko o kou kino: kānana, tryptophan, tyrosine. Ua'ōleloʻia ma luna nei e pili ana i ka hua'ōlelo maʻamau a me ka tryptophan. Hoʻonuiʻiaʻo Tyrosine ma o ka hōʻiliʻiliʻana i ka meaʻai waiwaiʻai C-C. Eʻai i nā hua a me nā mea kanu i kaʻalani, keʻokeʻo a me kaʻulaʻula.

Akā, me ka pauʻole o kaʻai, hōʻike ke kino i nā hua B1 a me B3, manganese a chlorine. He momona ka Vitamin B1 i nā pi, nāʻanoʻano, nā nuts, ka ate a me nā mea'ē aʻe. Loaʻa ka Vitamin B3 i nāʻano nui i ka hānai, ka tuna, ka puaʻa, ka pipi, kaʻiʻo hānai, nā pī a me nāʻanoʻano.

I kēia manawa,ʻikeʻoe i nā micronutrients a me nā huaʻai i nā meaʻai.

Olga Stolyarova , no ka pūnaewele