Loaʻa a me nā meaʻoluʻolu e hoʻoulu ai i kāu pūnaewele kamela
He aha ka pilina pilikino
ʻO kā mākou papahana hoʻopunipuni ka laina mua e pale ai i ka maʻi.
Ma kekahiʻatikala i paʻiʻia e ka Prevention Magazine , he lehulehu nā kumu e hoʻopilikia i ko mākou pilikia i kēlā lā i kēia lā, a he mea e kānalua ai kekahi iāʻoe e like me ka manaʻo wiwoʻole, me ka paʻaʻole o ka piliʻana me kekahi poʻe, a me ka huhū!
ʻO kā mākou meaʻai e hiki ai ke hoʻonui i kā mākou pūnaewele hoʻoponopono. Aia kekahi mau huaʻai, nā minelala a me nā phytonutrients e kōkua nui loa ana i ka hoʻopihapihaʻana a me ka mālamaʻana i kahi pūnaewele palekana ikaika.
He mea e nānā
Eia nā meaʻai i kēia manawa i ka meaʻoi loa i ka hakakāʻana i nā maʻi a me nā maʻi: nā huaʻai A, C,ʻE a me K, carotenoids, lycopene, copper, iron a selenium. Eia kekahi o ka waiwai nui, he mauʻili,ʻaila a me nā mea'eneka i loko o nā hua a me nā pua.
ʻO kā mākou pūnaewele hoʻopunipuni i kākoʻoʻia e nā kala! Pololei kēnā. ʻO nā hua a me nā huaʻai me nā'ōniʻoniʻo e like me nā'ōpū'ōmaʻomaʻo a me nā pepa eʻoi aku ka maikaʻi ma nā pūʻulu maʻi.
I ka hopena,ʻoiai hiki iāʻoe ke lawe i ke kāpili,ʻo ka nui aku o nā noiʻiʻana i kēia manawa e hoʻokae ana i ka kānalua i ka pono a me ka palekana o nāʻano pilina o nā meaʻai. ʻAʻole nā mea i hoʻopihapihaʻia e ke kino, aʻaʻole paha iʻoi aʻe ka waiwai ma mua o ka manaʻo.
E nānā mua i nā kumulima maikaʻi loa
- ʻO ka hua maikaʻi me ka manaʻoʻole i ka hopena. Hoʻopili lākou i kahi momona ikaika o ka huaʻa C, akā he waiwai nui nō hoʻi i nā mea kanu'ē aʻe, nā minela a me nā pūnaewele a pau e hui pū i ka hoʻonui i ka pūnaewele immune. He mea nui e hoʻomaopopo i ke kohoʻiaʻana o ka jure e pili ana paha i ke olaʻana o ka huaʻai C i ke anuanu maʻamau, aiʻole e emi iho kona lōʻihi. Akā, he mana hōʻoia ikaika ia, akā naʻe. ʻO nā hua'alapona, nā huaʻala a me ka hua waina, i nā lemona, nā limes a me nā mea'ē aʻe he nui loa i loko o nā huaʻa A a me E, nā fiber a me nā flavonoids iʻoi aku ka waiwai nui no ka pūnaehana mālama ola.
- ʻO ka lua, manaʻo i nā hua! ʻO nā hua'ōmaʻomaʻo Red a kaʻeleʻele, blueberries a me nā huakekeʻaʻole i waiwai wale i loko o ka huamaila C, akā,ʻo ka hua maloo E.ʻO ka Vitamin E ka mea antioxidant mana e hoʻoulu i ka pūnaewele mālamaʻole ma o ka paʻiʻana i nā radical free a me ka pilikia kaulike. Penei nāʻano Berries ma waena o nā meaʻai a pau i ka hua, ka mea kanu a me nā meaʻala like me ka loaʻaʻana o kekahi o nā kiʻekiʻe antioxidant. He waiwai nō hoʻi nā Berries i nāʻano phytonutrients e hakakā nei i nā maʻi a hiki ke pale aku i kekahiʻano o ka maʻi kanesa!
- Ÿolu, eʻai i ka kiwi! ʻAʻole wale kēia mea kupaianaha i piha i ka mau huaʻaa C, akā, ua waiwai nui hoʻi ia i nā huaʻa E a me K.ʻO ka huaʻai C i nā hua kiwi nui aku ka maikaʻi ma mua o kaʻalani! Mālama ka Vitamin K i ke kino mai kekahi mau maʻi a hiki paha ke kōkua i ka hakakāʻana i ka uluʻana o kekahi mau maʻi āpau, a me ka paleʻana i ka osteoporosis. Hāʻawi kaʻulu Kiwi i ka nui o ke fiber, a me ka pālolo, ka keleawe, ka manganese a me ka folate.
- He hua maoli nā Tomato! ʻO ka'ōmaʻomaʻa he meaʻai nui ia i nā waiwai nui o nā pūnaewele e hana ana i nā antioxidants mana a me nā mea hoʻolālā. Me ka nui o ka hua a A, C, E, a me K,ʻo nā'ōmato kekahi kumu waiwai nui o nā mineral e like me ka potassium, manganese, copper, phosphorus, magnesium a me ka hao. Akāʻo ka mea nui loa ka mea nui o ka lycopene, kahi hua e hāʻawi ai i nā'ōmato i ko lākouʻulaʻulaʻulaʻula. Ua hōʻikeʻiaʻo Lycopene i mea e hoʻonui ai i ka'ōnaehana kamepiula.
- Eʻai i nā hua waina! Ma waho o ka hukiʻana i kahi māmā ikaika o nā huaʻa A, B-paʻakikī, C,ʻE, a me K, ua waiwai nā hua waina i ka fiber a me nā mineral potassium, keleawe, hao, manganese, magnesium a me phosphorus. ʻO ka hoihoi nui o resveratrol. Hōʻike nā haʻawina e mālama kēia pūpū i ka puʻuwai mai ka maʻi o ka maʻi o ka maʻi, a me ka'ākiko a me nā mea anti-inflammatory, e hiki ai ke hoʻonui i ka lōʻihi, a hana i mea hoʻonui i kā mākou papahana hoʻopunipuni.
I kēia manawa, e nānā i nā meaʻaiʻelima maikaʻi loa
- ʻO nā kīkī liʻiliʻi e like me ka kāpena, Kale, Tahipi, Greens Greens, Broccoli, Pupuhi Pākīpika, Bok Choy a me ka puaʻalaʻala he 'superfoods' nā mea e hoʻolako ana i nāʻano huaora nui, nā mineral a me nā pono o ka phytonutrients. He mau waiwai waiwai lākou. Ua hōʻikeʻia kēia pūʻulu o nā mea maʻi e like me nā anti-inflammatories a me nā anti-carcinogen, e hōʻemi i ka pōʻino DNA, a mālama i nā palekana mai nā maʻi'ōpilikia a me ka maʻi maʻi bacteria. Hoʻomalu nā Carotenoids i ke kino mai ka maʻi ma o ka hanaʻana i nā antioxidants mana.
- ʻO nā huaʻuala he mea nui'ē aʻe e hōʻeha i ka maʻi. Loaʻa iā lākou kahi nui o ka mea kanu A, a me ka huaʻa C a me ka pūnaehana B-pūpū me kahi nui o B-6. He kumu waiwai nui lākou no ka fiber a me ka beta-carotene. ʻO kaʻuala e hoʻomalu i ke kino mai ka maʻi maʻi a me nā maʻi'ē aʻe e like me IBS a me colitis, a pale i ka hana kūkuluʻino o nā mea kaumaha ma kā mākou pūnaewele.
- ʻO nā'ōpū he mea koʻikoʻi nui loa e noʻonoʻo i ka wā e huli ai i nā meaʻai hoʻonani. ʻO ka mea mua, ua waiwai lākou i nā huaʻila C, D, B-6 a me B-12, a me nā pūnaewele B-'ē aʻe i pili i ka pūnaewele hoʻoponopono. ʻO kēia mau momona momona a me nāʻano loloa loloa i loko o nā mineral immune-boosting selenium, calcium, hao a me ka pālolo. Loaʻa lākou i nā polysaccharides lōʻihi, i hōʻikeʻia e hoʻomaikaʻi hou a mālama i ka pūnaewele pili kino. ʻO nāʻano kūikawā nui, he mau haloni shitake i hōʻikeʻia e pale i ka pūnaewele immune, e kaua a hoʻemi i ka anuanu a me ka maʻi, a me ke kōkua pū i ka uluʻana i ka uluʻana o ka maʻi kanesa!
- ʻAi i kāu'ōkilohi kahi'ōlelo a mākou i lohe ai mai ka wā'ōpiopio aʻo kaʻikeʻepekema i hōʻoia ai uaʻike koʻu makuahine i kāna mea e kamaʻilio nei! Hāʻawi ka huaʻai i ka waiwai o ka huaora, nā mineral, me nā pā-B complex a me nā meaʻai'ē aʻe i loaʻa i nā meaʻai'ē aʻe! ʻO nā hua Vitamini A, C,ʻE me K me ka hao mineral, potassium, calcium, magnesium, manganese, phosphorus a me zinc, hui pū nā mea a pau e hoʻonui i ka maʻiʻole e like me nā meaʻai'ē aʻe.
- ʻO Kālomu kahi huaʻai'ē aʻe a ua koi pinepineʻia mākou eʻai a no ke kumu maikaʻi! ʻO keʻano maʻamau,ʻo kāloti kahi waiwai nui'ē aʻe. ʻO kēia huaʻai kumu waiwai'aʻalopo he nui loa ia i loko o nā huaora a me nā kolamu kūpono. ʻO kēia calorie koʻikoʻi loa,ʻo ka momona momona a me ka momona sodium veggie he kiʻekiʻe ia i ka fiber, he mea nui loa ia no ka'ōnaehana olakino ikaika.
No laila aia i loaʻa iāʻoe -ʻo nā hua o nā mea ulu nui a me nā momona e pili ana i ka noi hou loa no ko mākou mau wai a me ka laleʻa i ka manawa maʻamau a me ka maʻi!