ʻO ka pāpasa pālolo ka'enela nui i meaʻai e kōkua i ka paleʻana i ka pH a me ka wai o ke kino. He mea nui ia no ke kaʻina o ke kaheʻula maʻamau (ke kū'ē i ka sodium). Pono nō hoʻi no ka uluʻana o ka mīkini maʻamau, a no ka'ōlohelohe pūnaewele a me ka lolo. Wahi a ka Institute of Medicine,ʻo kaʻilima e pili ana i ka mea eʻai ai i ka 4,700 milligra potassium pākīpika i kēlā me kēia lā.
Hiki ke loli ke kino o ka lāʻau kino i ka maʻi hōkeʻi, ka maʻi hīhē, ka luaʻiʻana, ka hoʻonui i nā hormone, a ma keʻano hope paha o kekahi mau lāʻau.
ʻO nā hua a me nā meaʻai nā kumu momona o ka pālahalaha e hiki ai iāʻoe ke hoʻonui i kāuʻai i kēia manawa. Akā inā likeʻoe me ka hapanui o nā poʻe eʻai ana i ka meaʻai o ke Komohana a hiki i ka liʻiliʻi ma mua oʻelima mau huaʻai a me nā meaʻai i kēlā lā i kēia lā, hiki iāʻoe ke hoʻohana i ka pāhanahanaʻoi aku. No laila, e nānā i 15 mau meaʻai maikaʻi no ka hoʻonuiʻana i kāu mea kanu pālolo.
ʻOi maikaʻi ka loaʻaʻana o kāu pālaʻau mai nā meaʻai āu eʻai ai; maiʻoluʻoluʻoe e lawe i nā mea kanu pāpelika me ka'ōleloʻoleʻana i kāu mea mālama ola.
1 - Pālaʻi Pā
Hoʻopihaʻia kaʻaila i ka lepo pāpīpī. ʻOi aku kahi'ōlaʻiʻenehana he nui iʻoi aku i ka 900 milligrams pāmahana. ʻO kēlā mālala kekahi kumu maikaʻi o nā mineral'ē aʻe a me nā hua B a me kekahi hapa o ka meaʻai C a me kaʻehā mau'emu o ke fiber no lalo o 200 calories.
2 - Beet Greens
ʻO ka beet greens kekahi hana kaumaha. Hoʻokahi kīʻaha o nā'ōmaʻa pipi iʻoi aku i ka 1,300 milligraka pāpaʻi pākīpika, a me ka nui o nā mineral,ʻehā mau'ōmole o ke fiber, 35 milligrams vitamin C, a me 11,000 mau Units Hoʻolaha Kuleana A. Pau no ka emi mai o nā calo he 40. Pēlāʻoe e hoʻoulu ai i kēlā mau pīpī liʻiliʻi i loko o ka waipū ma mua o ke kauʻana iā lākou? Inā pēlā, ua neleʻoe i kahi o kaʻai maikaʻi.
3 - White Beans
ʻO nāʻano momona liʻiliʻi o kēlāʻano kēiaʻano he waiwai nui ia i ka potassium, akāʻo nā pīni keʻokeʻo he nui loa ma kahi o 400 miligramu ma ka hapalua kapu. He mau kumu maikaʻi lākou no nā kolala nui aʻo ka lawelaweʻana i nā pīni keʻokeʻo heʻeiwa mau'ōmole o ke fiber a me ka 150 calories. E nānā i nā pī baʻa iʻoi aku ka kiʻekiʻe ma ka sodium; e hoʻomaʻemaʻe e holoi i ka sodiumʻoi aku.
4 - Nonfat Yogurt
ʻO kahi kīhāpaila nonfat i kahi maikaʻi loa o ka pāhare pākī me ka 500 milligrams ma hoʻokahi kīʻaha o ka yogurt. ʻO ka momona momona liʻiliʻi he kumu maikaʻi loa, akāʻo ka kīkiko i hanaʻia me ka waiū a pau,ʻaʻole ia he mea nui loa i ka pālahalaha. He mea nui hoʻi e hoʻomaopopo i ka'ōlelo Helene Heleneʻaʻole i like me ka mea waiwai waiwai nui e like me kaʻelemakule kahiko. I loko o kēlā kīʻaha o ka yogurt, e loaʻa iāʻoe ka nui o ka mea konaika, protein, ka huaʻaila D a me nā pāpikipiki, a ma kahi o 150 calories.
5 - Pālaʻi Loa
'Oiʻi kaʻuala a ua piha i nā huaora a me nā minela. ʻO kahi o kaʻuala he nui iʻoi aku ka nui o 500 milligrams pāpaʻi pākīpika, me nā hua B a me nā minera a me 20,000 mau hui'āinaʻo'Am A. Aʻo kaʻuala heʻehā paha kahe fiber a hoʻokahi 100 calories wale nō.
6 - Halibut
ʻO ka nui o nā iʻa, e like me ka waikaona a me ka tuna, e hāʻawi iāʻoe i ka mea pālolo, akā,ʻo ka hōʻailona ka'īlio kiʻekiʻe, no laila. Hoʻokahi kaona 5-auneke i loaʻa i 500 mau mīkini pāpaʻi me nā mineral, nā mea momona momona waiwai, a me ka lolo.
7 - Lima Beans
ʻO Lima he kumu kūponoʻo B a me nā mineralsʻole he kiʻekiʻe loa i nā calories. ʻO ka hapalua o kaʻepa o nā pīni lima i kīʻia ma lalo o 500 milligrams o ka pāmahana. Loaʻa lākou i ke aho me kahiʻelima mileigrams i ka hapalua hapalua a loaʻa wale i ka 100 calories ma ka hapalua hapalua lawelawe.
8 - Panana
ʻO ka mea i kaulana loaʻia heʻai nui. A no ke kumu maikaʻi. ʻO kahi banana banana iʻoi aku ka nui o 400 milligrams pāpaʻi. Loaʻa iā ia he mau hua B he nui,ʻekolu momona kepa, a me ka 100 calories.
9 - Ke kumukūʻai a me ke kumukū
ʻO nā lālā kūpono a me ka wai pulu kahi kumu maikaʻi loa o ka pālolo. ʻO ka hapalua hapalua o nā paʻi maloʻo maloʻo a wai paha ka wai he 700 milligrams ka pāmahana, a me kahi hui pūʻia o nā kolala, B a me nā mea hua he 1,100 Units of Vines A.
10 - Nā papa
Uaʻike nuiʻiaʻo Clams ma keʻano he zinc, he mineral ka mea nui no ka nui o nā hopena o ke kino e hana i loko o ke kino. Akā,ʻo nā kīmu he kumu maikaʻi loa ia o ka pāhare pākia. ʻO ka hapalua o ka hapalua o kaʻiʻo clam e pili ana i 500 milligrams pākū pālolo. ʻOi aku ka loli i nā calories, kiʻekiʻe i loko o ka pilina a me kahi kumu maikaʻi o ka hao.
11 - Nā hua'ōpena
ʻO kahi'ōpona kahi kumu kūpono o ka mea pālaʻau, akā, i ka wā e kuke ai a hoʻokomoʻia i loko o nā meaʻai, nā'ūni a me ka paʻi, ua piʻi iki ka nui o ka pālolo. ʻO ka hapalua o kēia mau hua'ōmato, ua pili i 450 milligrams potassium, a me lycopene, he antioxidant, a me ka nui o nā huaʻai a me nā minela.
12 - Mīkī
Ua kiʻekiʻe nā'āpana'ōpala i ka potassium, me ka 1,000 milligrams i loko o ka hapalua hapa. Aia lākou i ka nui i nā huaʻaʻa A, ka hao a me ka niacin. ʻO nā'āpana'āpana houʻaʻole ia he kumu maikaʻi o ka pālolo pālolo, akāʻo ka waiʻonaʻana i ka hua e hoʻopili i nā meaʻai.
13 - Squash Winter
ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo,ʻo ia hoʻi nāʻano likeʻole me ke kāpena , Hubbard, a me ka squash acon, he kumu maikaʻi loa ia o ka pāhare pāka me ka 600 milligrams i kēlā me hoʻokahi kīʻaha pahu. He kumu maikaʻi nō hoʻi ia o nā minelala ma keʻano holoʻokoʻa, a uaʻoi aku ma mua o 20,000 Unites Unites o ka huaora A. Hoʻokahi kīʻaha cubed sque squash he six grams fiber a me 90 calories.
14 - Bok Choy
ʻO ka mea kanuʻo Bok kekahiʻano kāpena i hoʻohanaʻia i nā meaʻo'Asalia. He meaʻono a hoʻouluʻia i kaʻai maikaʻi. Hoʻokahi kīʻaha o kaʻaila bok choy iʻoi aku i ka 600 mau mīkini potassium, a me ka nui o ka huaʻa C, nā hua hua B he nui,ʻoi aku ma kahi o 7,000 mau māmā A me ka 60 mau polokalamu micrograms vitamin K. a me kahi 20 calories wale nō.
15 - Nā'ōpūʻo Portobello
ʻOi aku nā mea kanu nui i loko o ka mea pālolo. Hoʻokahi kīʻaha o nā mea i ulanaʻia, i'ōhinuʻia a i kāpenaʻia e portobello mushroom paʻi iʻoi aku ka nui o 500 milligra potassium pākū nui, akā he nui o niacin. Loaʻa i nā pūlaʻi Portobello kekahi hapa o ka huaʻaola D-e pili ana i 600 Units International-he mea laʻaʻole no ka meaʻai kumuʻai e hoʻolako i ka huaʻi D. D.
ʻO kahi hua'ōlelo mai
ʻO ka pāpasa pāpaʻa he'enela kūpono ia e pono ai no ka nui o nā hana hana kūmole. I nā wā eʻai aiʻoe i ka meaʻai palekana maikaʻi a me nā meaʻai i kanuʻia i ka lāʻau, pono iāʻoe ka nui o ka pālolo.
> Kālā:
> Ke Kula Nui o ka Moku'āinaʻo Hawaiʻi. "Ka potassium a me kaʻai."
> Ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa. "Nānā Nūnakino Kūʻokoʻa no nā Kūlana Kūkākūkā."