• 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