Pehea a me ke kumu eʻai ai i nā hua'ōkiko
Noho pinepine nā hua'ōlelo ma ka'ōlelo olakino -ʻo ia ka mea maikaʻi no nā mea a pau. He mea nui kēia no nā mea liʻiliʻi liʻiliʻi no ka mea ua lawe lākou i ka nui o ka meaʻai, ka'ōpala, a me kaʻohu i loko o ka pōʻai me ka nuiʻole o nā huaʻaleʻa. ʻO ka hapalua o ke kīʻaha o nā kiniponaʻiliahi he 4 grams o ke kūpona'aleʻa ka maikaʻi, me ka 2 grams o ke fiber, 1/3 o ia mea he mea hiki ke hoʻoluʻuʻia (ʻo ka fipa kehuʻia ka mea e hana ai i ka "gel" i ke kukeʻana i nā hua kilia).
ʻO kēia pili o ka blueberry ma kona piko maiʻOkakopa-Kekemapa akā ua maloʻo loa lākou. E hoʻokuʻu wale i kaʻeke a pau i loko o ka paʻetena, aeʻoliʻoli iā lākou i kēlā me kēia makahiki - e mālama mau lākou a hiki i ka hāʻule hou.
Nā Huakaʻi Ola
Nā Antioxidants: Ma loko o ke aʻoʻana ma hope o ke aʻoʻana, e puka mai ana nā huakura ma kahi kokoke i ka piko o ka puʻupuʻu antioxidant. He waiwai nui lākou i nā polyphenols a he nui nā mea pono'ē aʻe e pono ai. Hiki paha i kēia mauʻike ke ho'ākāka i kekahi o nā haʻawina e hōʻike ana i nā pono olakino'iliana, e like me:
- ʻO ka palekana a me ka mālamaʻana i nāʻeha o ka mimi (he mau antibacterial lākou a mālama pū i ka huapalapala mai ka "paʻa" i loko o ka pūpū a me nā mea hoʻoholo).
- ʻO nā hopena likeʻole ma kahi pākuhi GI-kōkua e pale i nā huapalapala e hikiʻole ai i ka maʻi hānai.
- Hiki nā hopena likeʻole ma ka waha - hiki ke kāohi i ka lapalapa o ka niho ma ka haʻaleleʻana i nā huapalapala a ka paleʻana iā lākou mai "ka pīpī".
- Ka palekanaʻana i ka palemoʻana o ka LDL cholesterol, ka mea e kōkua i ke kāohiʻana i ke atherosclerosis.
- Hoʻonui i kaʻoihana koko i ka poʻe me ke atherosclerosis.
- Ke hōʻike nei kekahi mau haʻawina e hiki paha i nā paʻipaʻi ke hāpai i ka cholesterol HDL a iʻole ka LDL cholesterol lalo iho.
- Hiki paha i nā kinikoki ke hoʻohana i nā mea āpau a ke kīʻaha.
Ke koho
E pale i nāʻeke i loaʻa nāʻano momona a palula paha. ʻO ka huapalapa maikaʻi maikaʻi loa (ʻo ia hoʻi, nā huaʻiku i kapaʻiaʻo "bounceberries").
Pale
E mālama i nā huakani. E mālama lākou no nā hebedoma i nā mahina i loko o ka pahu friji, a ma lalo iho o hoʻokahi makahiki i loko o ka paʻunu. (Eʻoi aku ka māmā o nā hua kulu i kaʻono ma mua o ka'ōhumuʻana, akā ua maikaʻi lākou i kēlā me kēia kīʻaha.)
Kūʻai a lawelawe lawelawe
- Hoʻopiliʻia ka huapalapala i nā kīʻaha e like me nā meaʻaiʻeleʻele a'eleʻa paha - e ho'āʻo e hoʻohana me ka lemona a i loko o kahi vinaigrette .
- ʻAʻole hiki i ka 10 mau minuke ke hana i nā mea'alanila , a hiki keʻaiʻia i ka nihi, ke kalo, aiʻole ka'āhihi ricotta no kaʻaina kakahiaka a iʻole kahi meaʻai. (No kaʻoi aku o ke olakino, e kau i ka hua līlū ma luna.) He mea maikaʻi hoʻi me nā puaʻa a me nā nīpala.
- E kau iā lākou i loko o nā mea i hoʻomoʻaʻia e like me kēia mau kuki winika lapaina .
- Hoʻomoʻa i nā huaʻikuʻu maloʻo-ʻole i ka paʻakai i ke alahele o ke ala a me nā salama.
- ʻO keʻano maikaʻi o nā kīkino a me nā meaʻala likeʻole. E ho'āʻo e hoʻokomo i ka horseradish, ka jalapeno chiles, aiʻole nā meaʻala'ē aʻe e "wela" i kāu hua lapalapa aiʻole chutney.
- He maikaʻi nā'alapona i nā kīʻaha meaʻai,ʻo ia hoʻi kaʻiʻo moa a me ka puaʻa.
- A, no ka mea, mai hoʻopoina i nā hoʻohana kahiko, e like me nāʻoa moa a me nā kuffins .