Mālama kāu pūnaewele palekana e pale aku iāʻoe mai nā maʻi a me nā kūlana likeʻole, e like me ke anu a me ka pīpī, a he wahi nui ia o ka paleʻana i nā maʻi a me nā maʻi maʻi. I mea e pono ai ka hana pono, pono i kāu pūnaewele mālama ola kekahi mau meaʻai e hiki ai ke loaʻa mai kāuʻai i kēlā lā i kēia lā. ʻO kēia mau meaʻai nā meaʻai, nā meaola A, C, a me E, a me nā'enela me ke kola.
He huaʻona bactino ia i loaʻa i loko o kekahi mau meaʻai a hiki ke kōkua i ka paleʻana i ka flora i kāu pūnaha'ōpena. ʻAʻole lākou he meaʻai, akā he kōkua nō hoʻi lākou.
Pono kaʻai kaulike e hāʻawi i nā meaola a pau a me nā pākiko e pono aiʻoe, akā, ma kaʻaoʻao palekana, hiki iāʻoe ke hoʻohui i kēia mau meaʻai heʻumi i kāu papahele pāʻina o ka pule. Ua kiʻekiʻe ke kiʻekiʻe o kēlā me kēia mea i nā meaola e pono ai e mālama pono i kāu ola olakino.
1 -ʻAmona
'Alahilahi nā'alemona ma kahi hale kūʻai. Ua maikaʻi lākou e like me ka meaʻai maikaʻi a hiki ke hoʻokomoʻia i nā salama a me ka yogoma. 'Aiʻa nā'alemona i ka huaʻahu E e hana ana i mea antioxidant i loko o kou kino a kōkua i ka hana o ka pūnaewele. 'Oko hoʻi nā'aumāmona i ka hao a me ka pilalā e pono ai no kāu pūnaewele hoʻoponopono.
2 - Pākena
Uaʻike nuiʻia ka'aʻaloka no ka mea he waiwai waiwai nui o ka wai momona momona, e like me kaʻailaʻoliva, akā he kumu maikaʻiʻo ia o ka huaʻea E, ka huama C, ka hao, a me ka zinc. Hoʻoponopono i nā'āpana pākoma i kahi sanwisi, hana guacamole, aiʻole i luna i kahi salakeke maikaʻi me nā kopa o ka avocado.
3 - Broccoli
Hoʻokahi kīʻaha kapu'āpana'alaʻula maikaʻi ma kahi o nā lālā a pau o ka huaʻa C, he mea nui ia no ka lawelaweʻana i ka'ōnaehana kūlohelohe no ka mea he mea ia e hoʻonā i ka hoʻokumuʻana i nā mea'elepelu. He puna maikaʻi loaʻo Broccoli no ka mea kanuʻo ka mea kanu he mea kanu, a he mea maikaʻi hoʻi ia no kāu pūnaewele hoʻoponopono.
4 - Kale
He mea'alapeluʻo Kale e pili ana i ka puaʻaʻala, arugula, a me ke broccoli. He waiwaiʻo ia i nā meaola he nui e like me ka huaʻo A, he mea nui i kaʻili maikaʻi a me nā membmo mucous. Loaʻaʻo Kale i nā hua'ōlelo C a me E, ka hao, a me ka zinc.
5 - Mango
Ua hoʻohanaʻiaʻo Mangos i kahi liʻiliʻi ma kaʻaoʻao o waho aʻaʻole i maʻalahi ke loaʻa ma nā hale kūʻai. Akā, ua loli a ma kēia manawa aia lākou i loko o nā māhele a me nā papa haʻalulu o nā hale kūʻai kūʻai nui. He maikaʻi ia no ka hoʻokomoʻiaʻana o nā mango A me C,ʻoiai lākou e hāʻawi ana i ka huaora E.
6 - Nānā
He maikaʻi nā'ōpiopio no kāu'ōnaehana hoʻopiliʻole no ka mea, ua kiʻekiʻe loa lākou i ka'enekupapaʻu a he kumu maikaʻi loa o ka protein a me ka hao. Loaʻa i kahi o ka meaʻai he mau huaʻaina A. E hoʻopili i ka'ōpoki'ūpī no kaʻaina awakea a iʻole he mau momona'ōpiopio ka meaʻai. Hiki iāʻoe keʻike i nā kalo aiʻole nā'ōmole hou i ka nui o nā hale kūʻai.
7 - Pālaʻi Loa Loa
ʻO nā hua leʻaleʻa maikaʻi he mea maikaʻi no kāu'ōnaehana mālamaʻole no ka mea ua kiʻekiʻe lākou i nā huaʻelua C a me A. Ua hāʻawi pū lākou i ka huaora E. He mau haʻahaʻaʻo ka momona i nā calories, pēlā lākou e hoʻonui ai i nā meaʻai - e hoʻokuʻi iā lākou i omelette aiʻole e hoʻolei i ia mau mea ma kahiʻaoʻaoʻaoʻao.
8 - Kapiʻi
ʻOi nā huaʻuala i ka huaʻa A A, a ke hāʻawi nei lākou i kahi huaʻo C, huaʻami E, a me kahiʻano mea haoʻoihana. Hiki keʻaiʻia ka mīpī ma ka umauma wela a me ka umu o ka umu.
9 - Tuna
Uaʻike nuiʻiaʻo Tuna i ke kumu maikaʻiʻo ka omega-3 mau momona momona, akā ua kiʻekiʻeʻo ia i ka zinc, selenium, a me ka protein e pono ai no ka pono o kaʻoihana kamepiula. He iʻa nuiʻo Tuna. Hiki keʻaiʻia i ke kai, ke kai, a me ke kālaiʻia paha, aiʻole e mālama pahaʻoe i kekahi mau kolo o ka tuna i ka lima no nā kāwīni a me nā salam.
10 - Kekaika
ʻO Yogurt ka punahele meaʻaiʻoi loa o nā lāʻau pākīpika hiki ke hāʻawi i kāu'ōnaehana kūlohelohe i mea hoʻonui, akā ua kiʻekiʻe loa ia i loko o ka protein. Loaʻa iāʻoe kekahi hapa o ka meaʻai A a me ka zinc. E mālama pono i kāu meaʻai ma ka kohoʻana i kaʻakika a me ka hoʻonuiʻana i nā hua, nā hua waina, a me kahi meli liʻiliʻi loa.
ʻO kahi hua'ōlelo mai
ʻO kaʻaiʻana i ka meaʻai palekana maikaʻi he ala maikaʻi loa ia e hōʻoia aiʻoe i nā meaola a pau e pono aiʻoe no ke olakino maikaʻi, akā he kōkua ia i ka hoʻoikaikaʻana i kāuʻaiʻana i kēia mau meaʻai e ola ai.
> Kālā:
> Ke Kulanui o Nutrition a me Dietetics. "E palekana i kou olakino - Meaʻai kūikawāʻole."
> HoʻomoʻauaoʻAi Moku'āina o nā maʻi a me nā maʻi maʻi. "ʻAno Pūnaewele."
> Ka 'Oihana Hana Kelehana'AihanaʻAmelika Hui PūʻIa "National Database Materials Database for Standard Reference Release 28."