Salmon
I kēia manawa, ua manaʻoʻia ke kahawai i ka iʻa maikaʻi loa i loko o ka meaʻai kanaka. Nui ka nui o ka iʻa iʻa, kahi kūpono no ka nani, ke olakino, a me ka helu i hoʻonuiʻia. Māiʻia kaʻai mai nā iʻa nui, e like me ka wai iʻa, iʻelua manawa i ka hebedoma. ʻO ka momona iʻa iʻa he mea kūpono ia no ka mālamaʻana a me ka mālamaʻana i nā maʻi maʻi o ka maʻi, nā pūpuniʻeha a me nā maʻi maʻi. ʻO nā kinakea o ka iʻa iʻa he mea maikaʻi loa ia no ka pale hormonal.
ʻO nā huahana ke pani i ka iʻa: ka tuna, nā sardine, ka mea hānai, ka iʻa, ke kai.
Nā meaʻai maikaʻi: Fish cuttle. E lawe i ka'ōmole salmon a me ka tuna. E hoʻohui me ka wai o ka hapalua o ka lemon, e hoʻokomo i ka nipune o ka mīmona, i ke aniani o ka meaʻai a me ka hapalua o ke kīʻaha o nā aniani kolo. A laila, hana mākou i nā cutlets a hoʻomākaukau iā lākou.
'Okake
Ua manaʻoʻiaʻo Turki ka huahana kūpono loa o nā holoholona. ʻO ka hapa nui loa o ia mea i manaʻoʻia he umauma no kaʻili. ʻO ka momona o ka umauma momona ka puna momona o ka protein a me nā hua B he nui. Inā eʻaiʻoe i ka hapa o ka pīkī no ka kakahiaka kakahiaka, ponoʻoe e mālama i ka pono o ke kino no ka manawa lōʻihi. Ke hōʻike hou nei kaʻimiʻana i nā mea amino e pono ai ka hopena o nā proteins o ka manu e hāʻawi i nā kino o ke kino no nā lāʻelua (e pili ana i ka'āpanaʻai).
ʻO nā huahana e hiki ke hoʻopiliʻia me kaʻiʻo o turkey: ka umauma hānai.
ʻO nā meaʻai maikaʻi: Hoʻopiliʻia ka umauma i loko o ka pahu. Hoʻokomoʻia kaʻiʻo me ka palaoaʻokoʻa. Eʻai i kaʻiʻo turkey (ʻaʻole paʻakikī). E kuhi i ka palaoaʻokoʻa i nā'āpana liʻiliʻi a kau ma ke kui. No ka hoʻomākaukauʻana i ka'ōmole, e hui i kahi teaspoon o ka sinapi, he punetune o kaʻailaʻaila a me 5 mau hua waina. Me keʻano maʻalahi, e lilo ia i mea nani a pono no kahi hui. Eia kekahi, no kekahi mau lā, hiki iāʻoe ke hauʻoli i nā'alakai maikaʻi i ka hana a mālama i kāu mau hoa.
ʻOi
ʻO nā pīni a me nā pake'ē aʻe, heʻano maikaʻi ko mākou. E like me ka mea kaumaha kaʻai, lōʻihi i hoʻopiliʻia. Akā,ʻaʻole ka manaʻo kaumaha i ka mea kaumaha! Eʻai ia mea i ke kakahiaka, aʻaʻole loa e pilikia ka digestion. A no ka hōʻoiaʻana iāʻoe i nā pōmaikaʻi o nā lemu, nā mea i haʻiʻia. ʻAʻole iʻole nā pīkini iʻole kahi meaʻai kūpono loa. He paʻakikī kaʻikeʻana i kahi kumuʻoi aʻe o ka protein ma mua o nā kumu holoholona. ʻO kaʻaiʻana mai nā lemu ka meaʻaʻole e paniʻia no ka poʻe e pili ana i kaʻai a hōʻemi i kaʻaiʻana i kaʻiʻoʻulaʻula (puaʻa, pipi, keiki hipa, a pēlā aku). ʻO kēia mau mea kanu ka nui o nā fiber a me nā hua hua, kaʻaila a me nā antioxidants. ʻO nā kinipona o nā kumu lāʻau lūlū ka mea e pale i ko kākou mau iwi e holoi i ka puna calcium, e kōkua i ka mālamaʻana i ke kūpono o ke kō i loko o ke koko. ʻO kēia ka "lāʻau lapaʻau maoli" maikaʻiʻole no ka hoʻohaʻahaʻaʻana i ke cholesterol. No laila, pono eʻai i nā pīni kulina,ʻo ia hoʻi nā pi, i nā manawa he nui i ka hebedoma.
ʻO nā huahana e hiki ke hoʻopiliʻia me nā pīnī:ʻO nāʻano lemu a pau. ʻO ka mea maʻamau o lākou -ʻo ka pī,ʻo nā lelo, ka pī (ʻo ia kā mākou e haʻi e pili ana i nā soya.).
Nā meaʻono pono: E'ōleʻa i ka pea'ōmaʻomaʻo me ka liʻiliʻi o kaʻailaʻaila me ka liʻiliʻi nui me ka huaʻaname sesame. He mea maʻalahi a me ka maikaʻi loa!
'Ose
Ua uhiʻia nā mea Soybe me nā lono a me nā moʻolelo. Ua'ōkumu nā kākā'ōlelo nui e pili ana i kona pono a iʻole ia e pōʻino ai paha i "ka ikaika". Akāʻo nā mea makaʻu a pau e pili nui ana i kahi soy liʻiliʻi. Hiki ke hōʻeha i ka olakino. Akā, he mea maikaʻi loa ka pāʻani maʻamau, akā, no nā wāhine. No nā kāne, ua mau nā nīnau, no ka mea,ʻo nā mea pūnaewele e like me ka hoʻohuiʻana i nā hormones wahine. ʻO kekahi laʻana, ma Kina, Iapana, Taiwan, nui loa ka mahalo. A me kaʻoluʻoluʻole,ʻaʻohe mea maʻalahi ke nānāʻana i kaʻai hikina. ʻO kahi huahana maikaʻi loa i ka meaʻai kanaka eʻai i ka nihi kulupu - tofu. Eia naʻe,ʻo nā mea hana hale i ka hoʻolimalima kālā, hoʻokipa nui lākou i ka meaʻai me ka mela kululu, i kekahi manawa mai nāʻanoʻano i hoʻololiʻia. No laila, e hoʻokahe i ka inoa o kaʻili. Akā, hiki paha no ka "pāhana" e haʻalele i kahi huahana maikaʻi? ʻAʻole loa!
Mai ka pūniwi hiki iāʻoe ke kuke i kahi mea: steak, ka liʻi pua, ke kohu, ka hulu, nā pati, nā kui a me nā kui. E kiʻi i nā mea maʻamau, maʻalahi a me nā mea maʻalahi. Inā hoʻohana nā kaikamāhine i ka liʻiliʻiʻole i ka nui o kaʻoluʻolu, e hoʻomaopopo ana i ke kaumaha o ka menstrual a me ka liʻiliʻi pinepine o ka loli o ka naʻau. ʻO Soy kahi mea kanu'ē aʻe i ka meaʻai, no ka mea, he waiwai nui ia i loko o ka protein. Loaʻa iā ia he mauʻano phytonutrients a me nā amino amino. Hoʻomaopopo i kahi kumu lecithin.
ʻO nā huahana e hiki ke hoʻopiliʻia me nā soybeans:ʻOiaiʻo ka momona mai kaʻohana legumes,ʻaʻohe mea e pani ai ia. Wahi a kona mau waiwai,ʻokoʻa nāʻano soya ma nāʻano pī, pi, a me nā lelo. No laila, a ua hōʻikeʻia i nā manaʻo o nā meaʻai waiā o ka honua i mea kūikawā. He meaʻokoʻa ka soy kahi meaʻokoʻaʻole nā huahana'ē aʻe no nā mea kanu'ē aʻe. ʻO kēia wahie kulī sopa, soy milk, bean curd tofu.
Nā meaʻai kūpono: Ka maloʻo aiʻole ka'opena tofu, hiki iāʻoe ke kelele,ʻokiʻoki i loko o nā cubes a kāpīpī i ka mea soy soy. E loaʻa iāʻoe kahi "pōmā" maikaʻi a maikaʻi.
Paʻa
ʻAʻole pono ka palaʻau no ka Halloween hou. No ka mea he mea kanu maikaʻi a maikaʻi. Hoʻopihaʻia ka'ōmole i ka alpha-a me ka beta-carotene, ka fiber a me nā huaora. Loaʻaʻia i loko o ka cakinone kalokinia he hua'ōlelo Aʻo ka huaola A, a ua maʻalahi ka maʻalahi. Loaʻa iā lākou ka hopena maikaʻi i kā mākou pūnaewele hoʻoponopono, palekana i kaʻili mai nā hopena o ka lā, e hoʻolōʻihi i kaʻelemakule. ʻO ka likeʻole o ka meaʻai A o nā mea holoholona,ʻo ka alpha a me ka beta-carotene pumpkinsʻaʻole he kumu hoʻolālā.
ʻO nā huahana e hiki ke hoʻololi i ka pauka: kāloti, kalala, kaʻalaniʻalani, nā kumukūʻau (he kumu waiwai o protein, phosphorus, a magnesium).
Nā meaʻai maikaʻi: E hoʻoulu i nā'ōlaki i nā'ōmole no 2 mau minuke i loko o kahi panakū maloʻo. I ka hopena, e hoʻohui i kekahi mau lihiliʻi o ka soy soy. Eʻai ma kahi o nā'āpana.
Pākē
Uaʻike mākou a pau mai ka wā kamaliʻi i nā mea kanu pono. Akā naʻe,ʻaʻole iʻike nā kānaka a pau ka maikaʻi loa, akā, ua hoʻoponoponoʻia maʻamau. I ke kukeʻana i ke kōmaʻa,ʻo ke kukuna kiʻekiʻe o ka lycopene ka waiwai nui i nā'ōmato. ʻO Lycopene he hopena hōʻailona. ʻO ia kekahiʻano antioxidant mana, aʻaʻole e pale wale i ka hoʻololi pūʻana o ke kamepiula, akā e hana pū ana hoʻi i ka hana kūikawā o ka pale kukū o loko. Ke hoʻololiʻia nei he 16 mg o ka lycopene i nā lā a pau (40 g) tōmato. Ua lawa kēia i ka manawa i hoʻoliloʻia i ka lā, a ma hope o ka piʻiʻana o ka lā, hoʻonuiʻia ka 40 pakeneka. ʻO ia kaʻai maʻamau, hiki iāʻoe ke noho lōʻihi ma ka lā me kaʻole e'ānai i kaʻili!
ʻO nā huahana e hiki ke pani i ka mīmaki: kekilaʻulaʻula, ka huaʻulu waina, papaya.
Nā meaʻai maikaʻi: E hoʻokomo i nā tōmato (unpeeled) i loko o ke kōkomo a kālua iā lākou. E hoʻomoʻa i kahi spoonful o kaʻailaʻaila a kāpīpīʻia me ka paʻakai nui.
Pākē
I kēlā me kēia manawa o nā kiʻi paʻi kiʻi'ē aʻe, hiki iā mākou keʻike pehea e ho'āʻo ai nā keiki e hānai me ka'ōkihi. Aʻo kēlā poʻe kū'ē ikaika. ʻOiai,ʻaʻole maikaʻi loa ka'ōniʻi, akā, he mea maikaʻi loa ia i kaʻaiʻana o ke kanaka. ʻO ka mea pōʻino,ʻaʻole i lilo ka'ōnihi i ko mākou'āina i meaʻai'āina. No ka mea,ʻaʻole i launa ka lāhui i ka nohona olakino. Akā,ʻo nā kānaka makemake e ola i ke ola ola lōʻihi, mahaloʻia ka'ōnihi. ʻAʻole i kapa inoaʻia ka huapalaina i "kahi meaʻai maʻamau." Ma hope o nā mea a pau,ʻoi aku nāʻano o ke olakino ma mua o kēlā me kēia meaʻai'ē aʻe. Aia nā mea a pau e pale aku i ke maʻi maʻi maʻi maʻi, ka maʻi kano a me kaʻelemakule. Hoʻopiliʻia kaʻili me ka coenzyme Q 10, ka mea iʻikeʻia e ka lehulehu ma muli o ka hoʻolahaʻana i nā meaʻala maikaʻi. No ka hoʻopale ponoʻana i nā carotenoids i loko o ka'ōmole, e hoʻopihaʻia kona mau lālā me kaʻaila aiʻole eʻai pū me ka iʻa.
Hiki i nā huahana ke pani i ka'ōkihi:ʻAʻole hiki ke hoʻololi piha i ka'ōina. Akā, ua ukuʻia kekahi o nā meaʻai no ka pīkeke, saladi, aʻalaniʻalani.
Nā meaʻai maikaʻi: E kālai i nā lau'ehi i loko o ka mea holoi me nā'alemona, ka walnuts, nāʻaʻahu o ke kāleka, kaʻoliva a me ka cheese parmesan. ʻO kaʻoihana nui o ka'atihana huahana e hiki ke'ākū.
Kupikoli
I ka makahiki 1992, ua'ōlelo muaʻia e Pelekikena Bush, ka mea iʻikeʻia no kona mau "pupule", "ʻO wau ka pelekikena oʻAmelika Huipūʻia, aʻaʻole wau eʻai hou i ka broccoli." Mai hoʻolohe i kāna - he kuhihewa kūpono. I loko o ia makahiki, ua loaʻa i nā kānakaʻepekema kekahi mea i loko o ke kāpena broccoli, aʻaʻole hoʻi e pale wale i ka uluʻana o ka maʻi kanesa, akā ua kōkua pū hoʻi i kāna hana. Loaʻa i nā'ōmoa mai ke kāpikopi kapelu i ka nui o ka huahā C, ka mea e hoʻoikaika ai i ka pūnaewele olako. Kūpono ka pailapaila kapi - ma hope o ka hoʻoponoponoʻana i ka wela, hiki ke maʻalahi i ka carotenoids. ʻO kaʻike hope hope loa - kūpono ke kūmoleʻo Helicobacter pylori (ʻo ia ka mea e hihia ai ke maʻi maʻi a me ke kanesa). No laila inā he hewa kekahi i ka'ōpū, a lailaʻoi aku ka maikaʻi ke hoʻomakaʻana i kekahi prophylaxis me ka broccoli.
ʻO nā huahana e hiki ke pani i ka broccoli: nā pulupulu Brussels, ka kāpelu, ka'alapalāʻau, nā piʻi.
Nā meaʻai maikaʻi: E huiʻia nā'āpana'āpana kūmole i kaʻailaʻaila a me kaʻai i ka umu a ma luna o kaʻaila. Hiki iā lākou keʻano maʻalahi,ʻono a maikaʻi.
Oatmeal
"E oatmeal, e ka haku!"ʻO kēia hua'ōlelo mai ka wā kamaliʻi mai, uaʻikeʻia e nā mea pā o ka Soviet kiʻi e pili ana i nā hana a Sherlock Holmes a me Dr. Watson. I ka wā ma mua, ua hoʻomaka mua nā poʻe Pelekānia i ka lā me kahi hapa o ka pōmaikaʻi oatāma, no laila ua ola loa lākou. ʻAʻole lākou i mālama i kā lākou mau moʻomeheu i nā kuʻuna, aʻo ka hopena o ka nohoʻana o nā kānaka nui o Pelekane Nui i kahi mua ma'Europa no ka momona. ʻAʻole hiki ke hoʻololiʻia ka porridge. ʻO nā flakes oat nā mea maʻamau i nā mea o ke kō me ka cholesterol i loko o ke koko. Mai hopohopo i ka oatmeal, akā,ʻo ka hapalā wale nō ia. I loko o ka huaʻaiʻole i hoʻopihaʻoleʻia, he mau calo mai ka nui, akā, he nui nā mea'awaʻahu anti-cancer. I loko o ka oatmeal e komo ana ka waikawa ferulic, kahi i kaulana no kona mauʻano antioxidant mana.
ʻO nā huahana e hiki ke pani i ka broccoli: ke olonā, ka palaoa, ka laiki, ka bale, ka buckwheat.
Nā hāʻina maikaʻi:'Oat pancakes. Hoʻopihaʻia nā'ōmole oat i 0.5 lita o kefir. E hoʻomohui i ka hua a me 2 punetēpuni o ka palaoa. Hoʻomaʻaka. E kāpīpī i ka pākī a me ka'ōmaʻa ma mua o ka lawelaweʻana.
ʻO Blueberries
ʻO Blueberries ka mea lanakila ma waena o nā hua. ʻO ia kekahi o nā meaʻai loa i loko o ka meaʻai kanaka. Kapaʻiaʻo ia he "kiko no ka lolo" a "heʻano'ōpiopio". ʻO nā lāʻau blueberries lākou i hana ai i lāʻau lapaʻau e hoʻemiʻia ai kaʻeha i ka hānauʻana. ʻO kekahi o blueberries he mau antioxidants ia i loko o nāʻelima mau kāloka, nā'ōpiʻa, broccoli, kaloka. Inā loaʻa iāʻoe ka manawa eʻai ai i nā blueberries i kēlā lā i kēia lā, hiki iāʻoe ke hoʻomaha no kou olakino. ʻO Blueberries, e like me nā hua'alaʻula'ē aʻe, e kāohi i ka uluʻana o nā puʻukū maʻi pūʻani, e hoʻemi i ka hopena o nā maʻi cardiovascular a me nā maʻi senile. ʻIkeʻiaʻo nā kaikamāhine eʻai mau nei i nāʻano blueberries, heʻili keʻokeʻo. Hiki i ka hapalua o ke kīʻaha hua waina ke hāʻawi i ke kino me ka nui (1200 mg) o ka huaʻaha C - he hopena kēia i ka hakakā me nā wrinkles a me nā'ōuli.
ʻO nā huahana e hiki ke hoʻopiliʻia me nā blueberries: nā hua wainaʻulaʻula, cranberries, nā pōkōpika, nā huapona, nā lera, nā currants, cherries.
Nā meaʻai maikaʻi: E hana i nā kīʻaha mai semolina a me ka waiū. E hoʻopihaʻia me ka hohola 'ana o ka puree puree a me nā huaʻokoʻa. ʻO kēlā me kēia huahana mai kēia hui like e pono ai i konaʻano iho.
Oranges
Ua maʻalahiʻo'Oranges e hoʻomaka mākou e mālama iā lākou me keʻanoʻole. Nui ka nui o lākou, aia ma nā wahi apau. I kēia manawa,ʻo kaʻalani he mea pale nui loa ia i nā maʻi kūlohelohe mau loa, e like me ka maʻi diabetes. ʻO ia kekahi o nā kumu momona o ka lāʻau maʻamau. Akā,ʻo nā mea nui loa o nā alala he flavonoids. Ke pale nei lākou i nā mokoʻana o ke ola me nā hopena ma keʻano o ka maʻi kanesa. Hiki iā lākou ke komo i ka ultraviolet, e hana ana i kahi kānalua i loko a pale i kaʻili mai ka lā. ʻO nā moku kūpaʻa hoʻi e pale aku i nā'ōpala, e kū'ē ikaika i nā'ōpiopio a hoʻonāukiuki i ka hōʻinoʻana. A ināʻoe eʻalani i kaʻalani liʻiliʻi ma waena o nā meaʻai, e hoʻemiʻia ke kiʻekiʻe o ka cholesterol maʻamau.
He aha nā huahana e hiki ke pani i nā huaʻala: lemona, nā hua waina, nā kīʻaha, greens.
ʻO nā meaʻai maikaʻi: E kaomi i ka waiʻalani. ʻAʻoleʻoe e kiola aku i ka pele, akā maikaʻi ka huiʻana i kahi meaʻai. E hoʻohui me ka wai a me ka inu. ʻO ka meaʻoiaʻiʻo, he 10 manawa ka lōʻihi o ka māmona C i ka pūpū ma mua o ka wai.
ʻOi
Ke hoʻololi neiʻo ka mea maʻamau ka meaʻoi loa. ʻAʻole ia i momona. He meaʻono aʻala. Loaʻa ia ma nā wahi apau. ʻAʻole hiki ke hoʻolālā - ke kāhiʻana i ke ke, hiki iāʻoe ke hauʻoli i kāu mea aloha. ʻO ke kūkoʻa maikaʻi i ka koʻi tea e hoʻohaʻahaʻa ana i ke kahe o ke koko, e pale i ka maʻi lapaʻau, e pale i kaʻili mai ka lā, he mea hōʻailona pāʻokoʻa (no ka maka). Aia he mahele maikaʻi aʻoi aku ka maikaʻi e hoʻomaikaʻi ai i ka olakino a me ka maikaʻi? Manaʻoʻia heʻoi aku ka maikaʻi o ka'ōmaʻa keʻo ma mua o ka papaʻeleʻele. Akā, hoʻohanaʻia ka lauʻeleʻele no nā maka o ka maka me ka mimi. Hiki ke kāpiliʻia ka'ōmaʻa Green iʻewalu manawa. Ponoʻia e huki i ka wai mua, a inu wale i ka tihe breed. ʻOiai, he mea maikaʻi loa kaʻaiʻana i nā lau lau ma hope o nā lāhi lau -ʻo kēia'ōlelo aʻo a nā kauka no nā meaʻoiaʻiʻo no kahi ola olakino. E hoʻomaikaʻi mai! ʻO kahi wale nō ia. ʻO nā lāʻauʻaʻala a me nā meaʻai huaʻai he pono nō hoʻi, akā,ʻaʻole i loko o nā polyphenols waiwai. Ma muli o ka tea he tonic, hiki i kekahi mau hana hōʻai'ē.
He aha nā huahana e pani ai i kaʻaʻai: None.
Nā meaʻai maikaʻi: Ka mea i ho'āʻoʻoleʻia i loko o nā lole, e kāwili me ka lau maoli. I laila hiki iāʻoe ke mahalo i kāna meaʻai.
ʻO Yogurt
E like me kā lākou e'ōlelo nei,ʻaʻole i kūpono i kēlā me kēia yogurt. I ke kohoʻana i kahi yogot, ponoʻoe e nānā iā ia iʻole he kānake, a he mau'ōlelo hoʻomana no hoʻi no nā'ōpū (nā mea ola e mālama i ko kāua wahi'ōpū). ʻO ka'umehanaʻo ia ka mea kanu waiwai no nā huapiʻona maikaʻi i hoʻopihaʻia i ko mākou kino. Mai kēia mau meaʻino i pauʻole i kaʻai waleʻana a me kaʻai o nā meaʻai, akā,ʻo ka palekana.
ʻO nā huahana e hiki ke pani i ka yogurt: Kefir.
Nā mea huli maikaʻi: Ua kaulanaʻo Bulgaria no kona mau lōʻihi lōʻihi. A manaʻo ka poʻe Bulgarian e ola ana lākou i nā manawa lōʻihi i ka waina, nā mea i hoʻomākaukau iā lākou iho.
ʻO Walnuts
Hiki i nā Walnuts ke hoʻemi i ka maʻi o ka maʻi. ʻO ka poʻe eʻai mau nei i ka walnutsʻaʻole i loaʻa i ka maʻi o ka maʻi maʻamau, ka maʻi hēhē, ka maʻiʻeha, ka'ōpū a me ka maʻi pīpī. Hoʻopiha ke olala i kēia ola.
ʻO nā huahana e hiki ke pani i nā walnuts: almonds, pistachios, sesame, peanuts, nā huakena'alina a me nā sunflowers, nā'aniko macadamia, nāʻalo.
Nā meaʻai maikaʻi: E hoʻokomo i kekahi pāʻina aʻai e like me kēlā.