ʻO nā meaʻai āu eʻai ai, hiki iāʻoe ke mālama i kouʻili, iʻoluʻolu a nani. Pono e mālama pono i nā meaʻai a pau e pono ai kouʻili:
- Hiki i nā omega-3ʻonika momona ke kōkua i ke emiʻana i ka maloʻo o kouʻili.
- Pono pono ka Hua Vitamin C no ka hanaʻana i nā'ōpili, kahi mea nui o nā pilikino laulā o kouʻili.
- ʻO ka Vitamin A mālama i kou kino i mea e ola ai i mea pale i ka paleʻana i nā maʻi a me nā maʻi pathogens mai kou kino.
- Hiki iā Selenium ke kōkua i ka paleʻana i ka maʻiʻeleʻele.
- ʻO nā'ōmaʻaʻulaʻula,ʻalani, nā'ōmaʻomaʻa a me kaʻeleʻele uliuli e like me lycopene a me lutein, he mau mea āpau maoli ia e pale ai i kouʻili.
- Pono ka Zinc no ka ho'ōlaʻana i ka maʻi.
E hoʻouka i ka pahu slideshow e aʻo hou e pili ana i nā meaʻai i loko o nā hui likeʻole o nā meaola e maikaʻi aiʻoe kaʻili.
1 - Mākeke
Hoʻopihaʻia nā lālā me ka huaʻa C C no ka mea e kōkua iā lākou e mālama i ka pilina ma lalo o kouʻili me ka ikaika. He waiwai nō hoʻi nā lālā i ka folate (he B huapona), fiber, a me keʻano o nāʻano pono'ī e hiki ai ke kāohi i ka hōʻinoʻiaʻana o ka ili no kaʻikeʻana i nā radical free
Ka hopena: Eʻai i nā huaʻona hou me ka Greek yogurt a iʻole ka oatmeal i kālaiʻia i ke kila no ka meaʻai maikaʻi maikaʻi.
2 - Nānā
He maikaʻi nā'ōpiopio no kouʻili no ka mea, ua kiʻekiʻe loa lākou i ka zinc. ʻO kaʻai waleʻana iʻekolu mau hōkū e hāʻawi iāʻoe i ke kumu kūʻai o ka zinc. Hoʻokomo pū akuʻo'Oysters iāʻoe i ka protein a me ka hao. Hiki iāʻoe keʻike i nā kalo aiʻole nā'ōmole hou i ka nui o nā hale kūʻai.
Ka hopena: Eʻai i nā meaʻono, nā mea puhi a me nā mea i kuʻiʻia e like me ka momona, aiʻole e hana ai i ka stew oyster.
3 -ʻAla
Hiki keʻoni ka huaʻaila i ka huaʻa C, i mea e pono ai no ke kāwiliʻana a hoʻomalu i kaʻili. Hiki nō hoʻi nā huaʻaila i nā huaʻaha A, kahi e koiʻia no ka ulu kūpono a me kaʻokoʻa o ka pūnaewele.
Ka hopena: Eʻai i kaʻalani e like me ka'āpana awakea ma kahi o kahi pahu kapu.
4 - Blueberries
ʻO ke kukui nui loa i nā antioxidants e hiki ai ke pale i kouʻili mai ka pōʻino liʻiliʻi. Ua kiʻekiʻe lākou i ka fiber, ka huaora, a me nā minela. Heʻanoʻono nō hoʻi lākou - hoʻokahi kīʻaha o ka blueberries hou he 84 calories.
Ke kumuhana : E lawelawe i nā melekile e like me ka meaʻahaʻaina momona-kau aiʻole e hoʻokomo i ka huaʻai aiʻole e hoʻohana i nā mea leʻaleʻa.
5 - Kaloka
Hāʻawiʻia nā kāpena i nā huaʻaina A aʻo ia ka mua, beta-carotene. Ponoʻo ka Vitamin A no kaʻili maikaʻi. ʻOkoʻa ka waiwai o nā kāloka i ka pāpona a me ka fiber i ka haʻahaʻaʻana i nā calories a aneane nele i ka momona.
E hoʻopau i ka'ōpena me ka kolo loloa low-calorie, kahi hua salame me nā kāloti kāpili, aiʻole e lawelawe i nā kāloti i kālaiʻia e like me kahi'āpanaʻaoʻao maikaʻi.
6 - 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 nā huaʻai A a me C. He mea emi loa ia i nā calories a me ke kiʻekiʻe i ka fiber.
Ka hoʻopaleana: E ho'āʻo i ka'ōpiopio e like me ka'ōmaʻomaʻu kaumaʻomaʻomaʻo - heʻoi aʻe keʻano o ka'ōmaʻomaʻo ma mua o ka'ōleʻa.
7 - Salmon
Hāʻa waiwaiʻo Salmon i nā'āpana momona omega-3 e pono ai i kouʻili ke noho mālie a maʻalahi. He kumu maikaʻiʻo ia no ka protein, selenium, a me ka zinc. ʻOiai he momona ia i nā momona olakino,ʻaʻole kiʻekiʻe ke kahakai ma nā calories, no laila ua maikaʻiʻo ia no nāʻano meaʻai he nui.
Ka hopena maʻamau: E hoʻomau i ka waipalamona ma ka lima no nā mea'alamāmā a maʻalahi a me nā meli. ʻO ke kumu maikaʻi inā eʻaiʻoe i kahi salmon me nā iwi no ka mea e piʻi ana kāu kamepiuma.
8 - Brazil Noʻonoʻo
ʻO nā huapalapala Pasila ka mea kiʻekiʻe i ka selenium. Hāʻawi kekahi mea iāʻoe i ka lā o ka selenium i nā manawa he nui. ʻO nā huapalapala Brazil kekahi waiwai nui i ka calcium, ka magnesium, a me ka protein. He kiʻi nui lākou i nā calories - hoʻokahiʻeono o nā huapalapala i kokoke i 200 calories, akā e loaʻa iāʻoe ka selenium a pau e pono aiʻoe mai nā heluʻelua wale nō.
Ka hopena: Eʻai i kekahi mauʻano Brazil i kahi'ōpala a me ka pua no kaʻaina awakea awakea.
9 - Pīpī
Hiki ke kīʻaha kaʻuala i ka meaʻai A, no laila ua maikaʻi lākou no ka mālamaʻana i kouʻili i ka maikaʻi. He waiwai nō hoʻi lākou i ka potassium, a me ka fiber. Hoʻopili kaʻuala i ko lākou inoa a he mea nui loa ia me nā kānaka a pau -ʻo ia hoʻi nā meaʻai.
Kūmole: E hana i kaʻuala i hoʻolapalapaʻia me kaʻailaʻaila a iʻole ka paʻi o kaʻalaniʻulaʻula, aiʻole ka luna me nā pī piʻupaʻa, nā aniani, ka mea 'ai a me nā huaʻoki.
10 - Tuna
He puna maikaʻiʻo Tuna o ka omega-3 mau momona momona e mālama i kouʻili. ʻOi aku ka kiʻekiʻe i ka zinc, selenium, a me ka protein. Hoʻohanaʻiaʻo Tuna e like me nā kāhili a iʻole nā pali, a hiki ke hanaʻia, kālua, a i kāpala. Eʻike nō hoʻiʻoe i kahi tuna tuna ma kāu hale kūʻai.
Ka hopena: E koho i ka peʻa niu i hoʻokomoʻia i loko o ka wai puna e mālama i nā calories.
11 - Brokoli
He kiʻekiʻe loa ka'ālikaʻo Broccoli i ka huaora C e pono aiʻoe no ka pilina pili pono. He kumu maikaʻiʻo ia o nā huaora A a me K, me nā fiber a me nā antioxidants e hiki ke kōkua i ka paleʻana i kouʻili mai ka pōʻino o ka lā.
Ka hopena: Ināʻaʻoleʻoe eʻai pinepineʻia i ka broccoli, e hoʻonui i ka nui āu eʻai ai ma kahi noho haʻahaʻa e ho'ēmi i ke kāwela.
12 - Walnuts
He puna maikaʻiʻo Walnuts o ka'eneka-3 waiwai waiwai nui i kapaʻia kaʻaila alpha-linolenic (ALA), e mālama ai i kouʻili a me ka maikaʻi. Ua kiʻekiʻe lākou i ka calcium, ka protein a me ka magnesium a me ka huaʻea E, kahi hana hana he antioxidant.
Ka hopena: E hoʻomau iāʻoe i ke kaula i loko o ka friji, aiʻole ka mea pāʻani, e pale i nā momona mai ka hele ranid.
13 - Koko
ʻO ka wai inu he iʻa keʻokeʻo momona ia e kiʻekiʻe i ka omega-3 mau momona momona e kōkua i ka mālamaʻana i kaʻili o kouʻili. ʻO kahi kūpaʻa kahi kumu maikaʻi loa o ka zinc a me ka selenium, a he mea maikaʻi hoʻi no kouʻili, me ka protein, ka calcium, ka magnesium, a me ka niacin.
E hoʻopiha wale i kaʻaila i kaʻailaʻaila maʻemaʻe a lawelawe me ka wai liʻima o ka lemon, ka paʻakai, a me ka pepa.
14 - Kaomi
Hoʻopihaʻia ka piʻona i nā meaʻelua a A a me C, a loaʻa iā lākou ka magnesium, kekahi calcium a me kahi hua liʻiliʻiʻoi. Ua lako nā huaʻomo maʻamau i kēia mau meaʻai a me ka liʻiliʻi i loko o ka calories, akā aia he bonus i ka wā eʻai aiʻoe i ka'ōniu tōmato. Hoʻomaopopo ka meaʻai i ka nui o lycopene, he antioxidant i maikaʻi no kouʻili.
Ka hopena: E hana i kahi meaʻai iki ma ke kauʻana i kahi tōmato nui i loko o nā'āpanaʻeleʻele. E hoʻomoʻa i kahi paʻakai a me ka paona aʻo ka mea wale nō kāu e pono ai.
15 - Pāpale
He meaʻono a hoʻomaha hoʻi ka wai o ka wai. ʻO ke kepau he kumu maikaʻi o nā huaora A a me C, no laila maikaʻi ia no kouʻili, aʻoi aku ka waiwai i loko o ka pāhare potassium, a emi iho i ka calories - hoʻokahi kīʻaha o nā pila keola he 46 mau calorie.
ʻO ke kumuhana:ʻO ka wai ka mea nui no kaʻili maikaʻi a me ka meaʻaiʻai he ala maikaʻi loa ia e hoʻomaʻemaʻe ai.
16 - Nā Hua Leʻa
ʻO nā hua'alamaʻa momona nā mea maikaʻi no kouʻili no ka mea ua kaumahaʻia lākou me nā huaora C a me A. He mau hua malo K a lākou, he mea nui no nā kīʻaha koko maikaʻi e waiho ana ma lalo o kaʻili, me nā hua B a me ka fiber. ʻO nā mea momona he nui ka mea i loko o ka calories - maikaʻi no nā meaʻai.
Ka hopena: E ho'āʻo i nā huaʻalima, melemele, a me nāʻalani no nā meaʻano liʻiliʻi. He meaʻono a piha ia i nā meaʻai.
17 - Pāʻau Lā
ʻO ka'ōlaʻau paʻakai kahi maikaʻi loa ia no ka lauoho maikaʻi no ka mea ua waiwai lākou i kaʻano o omega-3 momona momona. ʻOiai ua nui lākou i ka calcium, ka magnesium, ka protein, a me ka fiber. Hiki iāʻoe ke loaʻa nā'alakinina i hoʻolimalimaʻia i nā hale kūʻai kūpono, nā hale kūʻai mea olakino, nā hale kūʻai mea kūʻai, aiʻole e hiki iāʻoe ke hana i kāu mau kumulukū pulu i ka home.
Kūmole: E kūʻai i nā hua'alakin i hala mua - ua maʻalahi kaʻaiʻana.
Nā kumuhana:
ʻO Heinrich U, Moore CE, De Spirt S, Tronnier H, Stahl W. "ʻO ka'ōmaʻomaʻoʻo Green tea e hoʻolaha i ka photoprotection, hoʻonui i ka microcirculation, a hoʻololi i nāʻanoʻili o nā wāhine." J Nutr. 2011 Jun; 141 (6): 1202-8. http://jn.nutrition.org/content/141/6/1202.long.
Ke KeʻenaʻOihana Dietary, Nā National Institute of Health. "Selenium Fact Sheet." http://ods.od.nih.gov/factsheets/list-all/Selenium.
Ke KeʻenaʻOihana Dietary, Nā National Institute of Health. "Ka Hua'ōlelo Aʻo Vitamin A." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Ke KeʻenaʻOihana Dietary, Nā National Institute of Health. "Ka Hua'ōlelo C Vitamin C." http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Ke KeʻenaʻOihana Dietary, Nā National Institute of Health. "Zinc Fact Palapala." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Hiki i ka pailapulu paʻakai i loko o ka lycopene mālama i nā photodamage cutane i loko o nā kānaka i loko o ka honua ola: he ho'āʻo i hoʻonohonohoʻia ma kahi o ka honua." Br J Dermatol. 2011 Ianuali, 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
ʻO Stahl W, Sies H. "ʻO nā kāpena a me nā flavonoids e hoʻoikaika i ka palekana palekana no ka paleʻana o kaʻili o ka lā." Mol Biotechnol. 2007 Sep; 37 (1): 26-30. http://www.ncbi.nlm.nih.gov/pubmed/17914160.
ʻO'Amike Hui PūʻIa Hana'AihanaʻAmelika Hui PūʻIa.