1 - hoʻomaka me kahiʻaʻai hauʻoli
ʻO kaʻaiʻana i nā meaʻai eʻai ai me ka nui o nā meaʻai a me nā antioxidants hiki ke kōkua iāʻoe eʻike (a nānā) iʻoi aku ka ikaika ma ka mālamaʻana i kouʻili a me ka lauoho. A no kaʻaiʻana i ka meaʻai maikaʻi -helps mālama i kou kino a ikaika.
E hoʻomaka me nā kumuhana - eʻai i nā huaʻai a me nā huaʻai hou, nā kīʻaha lean , nā momona momona, nā kīʻaha piha a me nā momona momona. ʻAʻohe meaʻeha eʻike i ka nui o nā calorie e pono ai i kēlā lā i kēia lā.
A laila laila e loaʻa ai nā meaʻai e pono ai no ka olakino.
2 - Non-Fat Yogurt
He waiwai nui nā hua laʻau i ka huaʻa A A he mea nui ia no kaʻili maikaʻi a me ka calcium no nā iwi ikaika a me ka lauoho maikaʻi. ʻO ka poʻe eʻai ana i nā meaʻai meaʻai i kēlā lā i kēia lā, uaʻoi aʻe ka paʻakikī i ka mālamaʻana i ke kaumaha. ʻO nā mea maikaʻi a pau o ka waiū me nā huapalaʻa maikaʻi i loaʻa ma ka yogurt, he mau hua'ōlelo pili pono e kōkua ai i kāu hana maʻamau e hana mau.
Kōkuhi: Eʻoluʻolu i kahi kīkole Helene iʻole kahi momona i hui pūʻia me nā blueberries hou, nā huaʻoki liʻiliʻi, a me ka meli liʻiliʻi no nā mea hou a me nā meaʻai.
3 - Nā huaʻala
ʻO ka hua o ka'ōpū ka nui o ka huaora C.ʻO kaʻaiʻana i kaʻalani e hāʻawi iāʻoe i nā huamaʻa C a pau o kou kino no kekahi lā,ʻo ia ka mea e hoʻonui ai i ka absorption o ka hao mai nā huaʻai a me nā lemu e pono ai kou kino no ka ikehu. ʻO ka'enela C he mea kōkua nō hoʻi i ka mālamaʻana i kouʻili ma ka mālamaʻana i ka pilina ma lalo o kaʻili.
Kōkua: Eʻai i kaʻalani i kēlā lā i kēia lā e like me kahi meaʻai maikaʻi a inu wai inu paha me nā meaʻai. A paha paha e hānai i kahi mau'āpana i kāu mau mea nui'ē aʻe?
4 - Berries
ʻO nā puaʻa nani hoʻi e hāʻawi ana i nā huaʻano a me nā'enehu o lākou kekahi mau mea kino e hana ai he antioxidants e pale ai i kouʻili, e hiki ai ke kōkua iāʻoe i nā makahiki iʻoi aku ka maikaʻi. Hiki i nā hua būlū a me ka waiʻalani ke kōkua i ke paleʻana i nā maʻi o ka maʻi. ʻO nāʻano o Berries keʻano liʻiliʻi i nā calories a waiwai loa i ka huaora C a me ka pālolo.
Kōkuhi: E hana i kahi līlū me kahi panana, kahi'ūmakai, nā mīkini maloʻo, nā mea i kālaiʻia a me ka paʻiʻana i ka waiʻalani. A iʻole e hoʻomoe i kekahi mau hua ulu hou i loko o ka balekale pouli no ka hana aloha.
5 - Salmon
Loaʻa i ka Salmon nā momona a me ka protein e pono ai no kaʻili maikaʻi a me ka lauoho. ʻO ka Omega-3ʻonika momona a me ka zinc pale i kouʻili mai ka maloʻo ma o ka mālamaʻana i kaʻenehana i loko o nāʻiliʻili. Hiki i nā momona momona ka momona maikaʻi no ka hana musopa a me ke aʻa.
Kōkua: Hele aku i ka salmon sashimi ma ke kumakai sushi punahele a iʻole kaʻaila i kahi kai kaona ma ka home. ʻAʻole i ka wai kaona? He maikaʻi maikaʻiʻo Tuna.
6 -'Ōiwi Beans
Legumes contain protein, iron, and zinc. ʻO ka beenaʻeleʻele he kumu maikaʻiʻo iaʻo biotin , he hua 'A B i mea nui no kaʻili maikaʻi a me ka lauoho. Ua waiwai nui lākou i ka fiber, hiki iā ia ke kōkua iāʻoe e noho mālie a mālama pono i kāu kamepiula.
Kōkua: E hana i nā pīniʻeleʻele me heʻaoʻaoʻaoʻao me kaʻaina ahiahi.
7 - Walnuts
Aia nā Walnuts i nā momona polyunsaturated, a ua waiwai nui hoʻi lākou i kaʻaila-alpha-linolenic, ka hua kanu o omega-3ʻonika momona. He kumu maikaʻi lākou no ka protein a me kaʻaiʻana i kahi mau walnuts e kōkua iāʻoe e hōʻoluʻolu i waena o nā meaʻai. Ua'ōlelo kekahi mau noiʻi noiʻi e hiki i nā phytochemicals i nā walnuts ke kōkua i ka palekana i nā mākua.
Kōkua: Eʻai i ka lima o nā'ōmole me kahi'āpana hua hou no kahiʻaina awakea.
8 - Kaomi
Hoʻomoʻonoʻaʻia nā'ōpona Camin C a me kahi physiochemical called lycopene , he mea pili i ka huaʻa A A no ka mālamaʻana i ka maʻi palekana o ke kāne. Hanaʻiaʻo Lycopene e pale i kaʻili mai ka pōʻino o ka lā a loaʻa ka lawaʻana o nā lycopene e mālama i kouʻili i kaʻoluʻolu.
Kōkua: Eʻai i nā'ōmaʻomaʻo hou a iʻole e hana i ka mikiki a me ka lawelaweʻana i ka sālaina hou a me ka palaoa'alapī.
9 - Ka'Ōpuni Chocoloate
Hiki paha iāʻoe ke manaʻoʻo kaʻaiʻana i nā makaleka e hoʻomaikaʻi i kouʻano. ʻAʻole maopopo nā noiʻi i kēlā, akā, hiki i ka balekaleʻeleʻele ke lanakila iki. Hiki i nā phystostical i loko o ka balekaleʻeleʻele ke hoʻonui i ka holoʻana o ke koko i nā wahi a pau o kou kino, e like me ka lolo a me nā'ōpiopio,ʻo ia kekahi mea nui o ka manaʻo.
Kōkuhi: Eʻoliʻoli i hoʻokahi'aeke o ka makalekaleka (kahiʻole i hoʻokōʻia) i nā pō a pau.
10 -ʻO wai
ʻOiaiʻaʻole pono kahi wai o ka wai, pono iāʻoe ke olakino - he nui ka wai o kou kino. ʻAʻole wale ka maikaʻi o ka wai no kāu mau hilinaʻi, pono nō hoʻi no kaʻoluʻolu o kaʻili maikaʻi. ʻO ka waiʻole he calories, no laila ua kūpono no ka nānāʻana i kou kaumaha.
Kōkua: E inu wai me kahi'āpana lemon a iʻole ka lime ma mua o nā mea inuʻawaʻawa .
11 - Nānā
Ma keʻano heʻano maʻi pilapila , hiki i nā kupiko ke ola e pili ana i ko lākou inoa. Ua waiwai lākou i ka zinc, he mineral ka mea nui no ka olakino kāne kāne, nā testosterone a me ka sperm production. He mea nui hoʻiʻo Zinc no ka lauoho maikaʻi a no kou noʻonoʻo o keʻono a me keʻala.
Kōkuhi: Eʻono i kaʻaila aiʻole i kaʻakiʻia e like me ka mea makemake. Ināʻoluʻoluʻoleʻoe i nā momona, hiki iāʻoe ke loaʻa kāu zinc mai ka bipi, puaʻa, a keiki hipa paha.
Nā kumuhana
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