ʻAʻole: Milk kāleka
ʻAe: Kalekaleka maloʻo
No ke aha:ʻO ka makalekaleka (kahi o 60% koko ka nui) he kumu i hoʻokumuʻia o antioxidants, pono no ka olakino o nā wāhine, no ka mea mālama lākou i nā pūnaewele i ka hopena o nā makahiki; Milk kalekale he nui nā antioxidants. Eia kekahi, nā momona i loko o ka balakaʻaʻole e hoʻonui i ka cholesterol. Hōʻike nā haʻawina i ka hopena maikaʻi o ka balekale pouli ma nā ipu koko iʻelua mau hora ma hope o kānaʻaiʻana a ma hope paha o ke kī o ka koko.
ʻAʻole: Ka wainaʻeleʻele
ʻAe: Ka waina waina
No ke aha: Inā hoʻohālikelikeʻia i ka waina keʻokeʻo,ʻo ka wainaʻulaʻula, e like me ka balekaleʻeleʻele, he nui nā antioxidants, i loko o kēia hihia mai nāʻili waina maikaʻi. ʻO ka liʻiliʻi o ka waiʻona e pale i ka pilina o nā platelets, ka mea e pale ai i keʻano o ke koko. ʻO ka hoʻonohonohoʻanaʻo ia ke kī i kēia hihia; e like me nā noiʻana, hoʻokahi hoʻokahi aniani waina i kēlā lā i kēia lā,ʻo ia ka ukuʻoi loa no ka olakino o nā wāhine.
ʻAʻohe: Ka berena wī
ʻAe: ka palaoa palaoa a pau loa
No ke aha:ʻO ka manawa a pau, ka helu āu e hoʻopau ai i ka palaoaʻala me nā kīʻahaʻona pono loa (i ka palaoa, nā'ōpala, nā noodles) he pā i kaʻelemakule. ʻO kaʻawa momona, e waiho ana i ka oat a me ka paʻu bale, e ho'ēmi ana i nā piʻi o ka insulin a me ka hoʻonuiʻia o ka cholesterol (e noʻonoʻo i nā maʻi diabetic and cores),ʻoiai ka lahilahi o ka palaoa ma ka'āpana palaoa a pau e hoʻemi i ka maʻi o nā maʻi o ka maʻi e like me diverticulosis.
ʻAʻole: Soda
ʻAe: Kāa
No ke aha: Ke kīʻaha neiʻoe i ke kīʻaha o ke kīʻaha me nā meaʻono, a me ka'ōmole o ka waiʻu me ke kō. E inu i ka'ōmaʻomaʻo,ʻeleʻele a me ka mea nui, ke keʻokeʻo a me ka anu, a me ka wela. Loaʻa lākou i nā meaʻai a me ka mālamaʻana i ka kalo.
ʻAʻohe: 1/4 ka paʻakai i ka hanaʻana
ʻAe:ʻO ka nui o ka mea momona momona momona
No ke aha: Hoʻohaʻahaʻa i kaʻai sugar i loko o nā pōpō, nā kuki a me ka berena e hoʻomau i ka nohoʻana o nā piʻoʻai a emiʻole kaʻono i kāuʻai āpau - he mea pono i ka hakakāʻana i kaʻelemakule, tk. me ka hoʻoemi waiwai a me ka maʻi maʻamau, kahi nui o ke kōʻana o ke kō e hiki ke alakaʻi i ka glycosylation. ʻO ke kaʻina hana e hoʻopiliʻia ai nā kinikoki'eneka i nā moleculo lepo, hiki ke hoʻoneʻe i nā pūnaewele, me ka hoʻonuiʻana i ka mumū a hāʻawi i ka hoʻopiliʻana i nāʻaʻa.
ʻAʻole: Dietary soda
ʻAe: Wai
No ke aha:ʻAʻohe mea inu eʻoi aʻe ka maikaʻi ma mua o ka wai. Hiki ke kāpīpī i ke kino me ka makakū, a he mea nui ia no kāna hana maʻamau. Hiki ke hoʻomanaʻo ka meaʻai maʻamau i ka waiʻona, ua manaʻo nui nā poʻe akamai he mea hiki ke hoʻohuiʻia nā meaʻalaʻole (e nānāʻia ma kahi pale) me ka hoʻomakaʻana o ka maʻi kanesa.
ʻAʻole: 1 \ 4ʻaiʻoe i kaʻiʻo
ʻAe: Lentils
No ke aha: Ma nāʻona momona (i loko o nā mea nui i loko o ka meaʻai) hiki ke'āpena i nā'enela a hoʻonāukiuki i ka maʻi maʻi. ʻO nā haʻawina haʻahaʻa haʻahaʻa (ma kaʻiʻoʻaʻole i loaʻa i nā manawa a pau) hiki ke hoʻoulu i kaʻelemakule o ka'āpana o ka maʻi. Leʻaleʻa a me nā lehelehe ka mea likeʻole:ʻaʻohe nui o nā momona. Eia kekahi, hāʻawi lākou i ka proteine.
ʻAʻohe: Nānā maʻamau
ʻAe: Ke kaona momona momona
No ke aha: He kumu punaeha o ka waiū-waiū me ka lāʻau maloʻo D, ka mea e pale ai i nā iwi mai ka hoʻopiliʻana. ʻO nā momona momona, i loko o ka waiū a piha, ka cheese a me ka yogurt e hoʻonāukiuki i ka hanaʻana i ka thrombi. ʻO ka hoʻololiʻana i nā mea momona momona-momona ka pōmaikaʻi wale nō me ka loaʻaʻole o ka pilikia i ke olakino.
ʻAʻole: 1 \ 4ʻaiʻoe i kaʻiʻo
ʻAe: iʻa
No ke aha:ʻO ka iʻa kahi kumu kūpono o ka protein me ka liʻiliʻi o nā momona momona. ʻO kekahi mauʻano likeʻole i nā kaumāmona he waiwai nui hoʻi i ka omega-3 (Fatty acids), he mea nui no ka hana maikaʻi o ka naʻau a me ka lolo. ʻO ka mea pōʻino,ʻo kekahi o nā iʻa e loaʻa i nā mea haumia. E ho'āʻo eʻai i ka iʻa iʻa, ma kahi o ka mea i ulu ma ka mahiʻai. E ho'ēmi i ka hōʻiliʻiliʻana o ka tunaʻeleʻele (ʻeleʻele) i hoʻokahi manawa i ka pule.
ʻAʻohe:ʻO kahi pālaʻiʻuala
ʻAe: Apple
No ke aha:ʻAʻole i loko o Apple nā momona, ka mea liʻiliʻi o nā calories, kahi nui o nā fila a me nā antioxidants. He aha nā mea e hāʻawiʻia ai nā kīʻaha'atila? ʻO kahi mea momona o nā meaʻai kūpono, akā ka nui o kaʻaila, nā calories a me ka paʻakai.
ʻO kaʻoihana maikaʻi loa, he mau hua kūpono ia e hoʻopihaʻia me keʻano,ʻo ia hoʻi. ʻo ka'ōpala i kaʻupena, ka maiʻa i ka'āpana. I kēia manawa,ʻikeʻoe i nā huahana e pono ai ke olakino o nā wāhine, hiki iāʻoe ke hauʻoli i ka'ōpio a ulu lōʻihi me nā uku kūponoʻole.