"Eʻaiʻoe i ka walnuts i kēlā lā i kēia lā," wahi a kuʻu kauka iaʻu i kēlā me kēia hōʻike makahiki no ka makahiki, "wahi a Jana Rogozhina, 45 makahiki. "Ua'ōlelo ke kauka e like me nāʻike i hala koke iho nei,ʻo kahi liʻiliʻi liʻiliʻi o ka walnuts i kekahi lā e hiki ke emi i ka kiʻekiʻe o ka saponin, a he mea ia e hōʻino ai i ke anakeli a me ke kūkuluʻiaʻana o nā pāpū i loko o nā kīʻaha koko. ʻO kēia ke kumu nui o ka maʻi a me ka make. A laila ua nīnau au i ke kauka i nā mea iʻoi aku ka maikaʻi no ka hanaʻana e pale i nā maʻi o ka maʻi. A haʻi maiʻo ia iaʻu e pili ana i nā huahana o luna 10. A laila ua loaʻa iaʻu he 6 mauʻoihana maikaʻi loa i komo i loko o nā menus maikaʻi no nā wāhine a me nā huahana he 10. "
1. ka menu maikaʻi - asakagus
ʻO ka'apena Asakagus nui ka nui o ka saponin, kahi e paʻa ana i ka waile bile a me cholesterol, e holoi i kēia mau mea mai ke kino. Akā naʻe,ʻaʻole kahi maikaʻi kahi mea'alapaka. He mea pono e hoʻohanaʻia me nā meaʻai'ē aʻe i loaʻa i nā saponin, e like me ka hua'ōlelo quinoa a me nāʻano alfalfa. E hāʻawi pū lākou i ka hopena i makemakeʻia. Ano i loko o ka'enera ka meaʻona anti-inflammatory (ka paila a me ka huaʻai C a me D).
2.ʻO kahi maʻamau ka chocolate
Ua loloa loaʻia kēia huahana i meaʻino i ke olakino a i kēia manawa wale nō iʻikeʻia he mea maikaʻi a pono no ka hoʻohanaʻana i kēlā me kēia lā. Ka noiʻi hou! hōʻike 'o ia he 150 grams wale no ka chocolate bale i ka lā nui i emi i ka likelike o atherosclerosis a hoʻohaʻahaʻa i ke kiʻekiʻe o ka "cholesterol" a me nā triglycerides, a ua hoʻokiʻekiʻeʻia ka kiʻekiʻe o lipoprotein ("maikaʻi" cholesterol).
3. ka mea kūpono - ka'ōmaʻomaʻo
ʻO ka'ōmaʻa kāmaʻa he nui ka liʻiʻoi aʻe ma mua o ke kīʻeleʻele. Aia nā antioxidants: huaʻai A, C a me E, nā tannins a me nā flavonoids (nā mea lāʻau e kōkua i ke kāpaeʻana i nā kinoino a me ka loiloiʻana i nā pūnia maʻi).
4. ka mea maʻamau - herring
I ka hapanui o nā manawa, uaʻoi aku ke aloha o ka iʻa. A makehewa, no ka mea, heʻaneʻane ka nui o nā mea momona o ka omega-3 a he nui ka haʻahaʻa, e hoʻemi ana i ke kiʻekiʻe o nā triglycerides a me ka piʻi o keʻano o nā poli atherosclerotic, a e hoʻemi i ke kumu o arrhythmia, a hiki i ka make koke.
5. Ke koho maikaʻi -'Oatmeal
Hoʻopiliʻia nā'ōpū o ka oatmela me nā lipoproteins haʻahaʻa a hoʻokuʻu iā lākou mai ke kino. ʻO kaʻohi kekahi kumu pūmua, calcium, hao, magnesium, zinc, copper, manganese, thiamine, folacin a me ka huaʻama E. He mauʻaila iʻoi aku ka maikaʻi ma mua o nā kīʻaha'ē aʻe.
6. ka papa inoa maikaʻi - nā alani
Ma muli o nā noi i hala iho nei, aia nā'ōmole i nā hua'ōlelo he nui, e hoʻemi ana i ka LDL-cholesterol ("kino" cholesterol) a hoʻonui i ka HDL-cholesterol ("maikaʻi" cholesterol). No laila, ua'ōleloʻia nā kānaka me ka kiʻekiʻe o ka "cholesterol", aia nā huaʻala, nā hua waina a me nā lemona.
7. ka papa maikaʻi - papaya
ʻO kēia huahana wela o ka'āina he kumu maikaʻi loa o nā enzymes digestive. Hāʻawi lākou i ka mālamaʻana i ke kū'ē'ēʻana o nāʻiʻo o ka'ōpū a me ka'ōpū. Aia i loko o Papaya kahi pālahalaha - kekahi o nā meaola maikaʻi loa no ka naʻau.
8. Nā koho kūikawā - ka'ōmole maloʻo
He momona maikaʻi nā pōkole maloʻo (prunes) a he nui ka nui o nā antioxidants a me ka fiber, he mea nui ia no ka paleʻana i nā maʻi o ka maʻi. Hiki i ka 100 grams o nā paona i hoʻomaʻemaʻeʻia i kēlā lā i kēia lā ke hāʻawi aku i ko mākou kino kokoke i ka 25 pakeneka o ka pono o ke kele i kēlā me kēia lā,ʻoiaiʻo ka pono pono o nā hua o ke kumukūʻai he 200 calories wale nō.
9. Ka Mea Hauwaʻo - Sweet Potatoes
ʻO kaʻoi aku o kaʻulaʻula o ka huaʻai,ʻo ka maikaʻi. Hoʻopihaʻia kaʻuala i ka carotenoids - nā antioxidants ikaika. ʻO nā mea like kēia e pale ana i nā uala ma nāʻano kūlohelohe, e hoʻemi ia i ka mea i hikiʻole ke pale i nā kukui lā. Eia kekahi,ʻo kaʻuala'alala e pale i ko mākou naʻau mai nā poho i loaʻa i nā kuhi ola.
10. ka papa inoa maikaʻi - walnuts
Ma waho aʻe o ka saponin,ʻo lākou nō hoʻi nā'āpana momona alfalinolenic a me omega-3, e like me ka mea i loaʻa i ka mea hoʻohālike.
ʻO kēia mau huahana ka papa kūpono no ka naʻau wahine.