1 -ʻO kou mau mea e makemake ai i kēia mea momona
ʻO ka nani o ka lauoho nani ka mea e pono ai ka mea kahi hoʻolimalima maikaʻi. Ke hilinaʻi nei ka lauoho maikaʻi i kekahi mau mea waiwai kūpono, e like me ka protein, omega-3'aleko momona, hao, zinc, calcium, biotin a me nā huaora A, C,ʻE, a me D.
ʻIke au he nui nā huaora a me nā minela a pēlā aku, akāʻo kaʻaiʻana i ka meaʻai palekana maikaʻi e hāʻawi iāʻoe i kēia mau meaʻai. Akā,ʻoiaʻiʻo, ua loaʻa iaʻu he mau meaʻai heʻumi i kūpono loa.
2 - Iʻa
ʻO Salmon a me ka tuna he waiwai nui lākou i nā protein, omega-3 mau momona, a me nā huaʻaina D, akā,ʻoiai lākou i waiwai i nā momona omega-3,ʻaʻole lākou i kiʻekiʻe i ka momona a pau i nā calorie. E hoʻomoʻi i ka salmon aiʻole ka tuna i kahi salakeke'ōmaʻomaʻo hou aʻoluʻolu paha iā lākou e like me sushi. Hiki ke mālamaʻia nā tuna a me ke kaumāmona i ka lima a hoʻohanaʻia i loko o kekahi mau hana. ʻO kaʻaila, ka sardines, a me ka hao ka waiwai i omega-3.
3 - Ka Uluwehi Leafy Leʻa
ʻO nā huaʻaiʻo Spinach, Swiss chard, a kale ka puna maikaʻi loa o nā huaʻaina A, ka hao, ke konikōne a me ka lāʻau malo C. He mau haʻahaʻa nō hoʻi lākou i nā calories iʻole e kōkua iāʻoe e mālama i ka wāwae pale. Hoʻohana i ka'ōmaʻomaʻa'ōkoʻomaʻa e like me kahi kumu no kāu mau kaumona a hoʻouluʻu paha iā lākou me kaʻailaʻaila a me ke kāleka a lilo i mea maikaʻi.
4 - Naki
ʻO nā'alemona, nā pekans, a me nā walnuts he waiwai i nā mea kanu o ka lāʻau, biotin, minerals a me ka hua maloʻo E. He mau kumu maikaʻiʻo Walnuts o ka omega-3ʻonika momona. Eʻai'ōpala i ka'ōpala e like me kahi'ā'ā a me luna o kāu mau meli me nā pecans. E kāpīpī i kekahi mau'alemona ma nāʻanoʻele uliuli a iʻole nā meaʻai'ē aʻe.
5 - Ka Pāpīpī a me nā Yama
Hoʻopihaʻia nāʻuala a me nā uhi i ka huaʻa A, a me nā huaʻaina C, ka hao a me ka calcium. E lawelawe i kaʻuala ma luna o kahi kīʻaha pāʻani maikaʻi a eʻoki i kaʻuala a ma luna iho me ka liʻiliʻi nui o ka molasses e hoʻonui i ka nui o ka punaha.
6 - Nā nū
ʻO nā puaa kahi kumu maikaʻi o ka protein a me ka biotin, a aia nā huaora A a me E, me kekahi hao a me ka mea konupū. ʻO nā hua liʻiliʻi i hanaʻia e nā hīnaʻiʻai i hānaiʻia, i kapaʻia he hua 'omega' he mau kumu maikaʻi nō hoʻi ia o nā omega-3'eleʻa momona.
7 - Legumes
ʻO nā pī pihi, nā lelo, a me nā mea nui i loko o ke kumupūlā, zinc, hao a me ka biotin. Hiki ke hoʻohanaʻia nā beans i mea e hana ai i ke keʻokeʻo maʻemaʻe a i kaʻuala. A iʻole e lawelawe i ka'ōpeti lelo me kahi hua salama hou.
8 - Nānā
ʻO nā mea nui ke kiʻekiʻe i ka zinc me ka waiwai nui o ka protein. Eʻoliʻoli i nā hua iʻa ma luna o ka hapalua, i hoʻomākaukauʻia e like me'Oysters Rockefeller, aiʻole e hana i ka kālua o kaʻohi no kaʻaina awakea.
9 - Milk a me ka Hale
He kiʻekiʻe nā huahana hua laʻa i loko o ka protein, ka waiū D, a me ka calcium. Hele me ka waiū momona a liʻiliʻiʻole a me ka liʻakai eʻoki i kekahi o nā calories. E mālama i ka Helene Heleko me ka meli, nā hua, a me nā nīkeke no ka meaʻaiʻono a me nā meaʻai maikaʻi. ʻO kekahiʻano,ʻo ka waiū i hanaʻia mai nā'alemona, kahi a me ka laiki he koho maikaʻi.
10 - Pākiʻi Blue Bell
ʻO ka nui o nā pepaʻelima paona i loko o ka mau mea kanu A a me C, aʻoi aku ka nui o ka mea kanu i nā calories. E hoʻopili i kahi hua salaʻi me nā'āpanaʻalaniʻulaʻula, e'ānena iā lākou me kahi'āpana o nā leʻaleʻa a iʻole e hoʻokomo iā lākou i kahi hauʻoli.
11 - Nūpī Lean
ʻO ka pipi kahi kumu maikaʻi loa o ka protein a me ka zinc. Hiki iā ia ke kiʻekiʻe i nā momona a me nā calories, no laila e koho i keʻano o ke kaula e like me ka'ōwili kiko. ʻO ka pipiʻai hānai heʻoi aku ka momona o ka waiʻona momona. E hoʻopili i nā'āpana kikokikona o ka steak i kahi saladi a hoʻohana paha i nā'āpana'ōpū o ka pipi i loko o kahi paʻi.
Puna:
ʻOʻAmelika Huipūʻiaʻo ke Keʻena'Ikehana Waiwai no ka'Ikehana Waiwai no nā Palapala Kūlana Kūlana 28.