ʻO ka meaʻai ka meaʻai e like me ka hoʻolālā a me ka hale kūʻai i kā lākou mau hana - hoʻokahi makahiki i kaʻai quinoa a me ka holo ma Kale. A laila,ʻo nā meaʻaiʻole ka gluten-free a me nāʻano chia e lilo i mea nui. Ma hope o kēia mau hana hiki ke hoʻololi iki, he mea kumukūʻai nui - a, i koʻu manaʻo,ʻaʻole pono.
I kēia manawa, maiʻaeʻoe i ka hewa, aloha au i ka quinoa a ke hauʻoli nei wau e ho'āʻo i nā mea lewa likeʻole e komo i kaʻu leka uila i ka leka uila, akā i ka wā e hiki mai ai i laila, ʻikeʻoleʻia i ka "nā mea i loaʻa i ka papa inoa meaʻai waiwai."
ʻO kaʻoihana nui,ʻaʻole nui nā meaʻai a me nā hua waina e kūʻai ai i kahi waiwai liʻiliʻi ma nā hale kūʻai mea olakino. He nui nā meaʻai nuiʻole e kali ana iāʻoe ma nā papa o nā supermarket.
ʻAʻole kēia mau meaʻai aʻaʻoleʻikeʻoleʻia, akā,ʻike nui lākou.
1 - Nā Mele
Loaʻa nā'ōpona i nā huaora a me nā minela he nui, me ka nui o nā huaora C, B-6, a me ka pālolo pālolo, a nui lākou i ka fiber. ʻO nāʻeleʻulaʻulaʻulaʻula nui ka waiwai i kapaʻia he quercetin nona nā'āpana anti-inflammatory. ʻO kaʻaiʻana i nā'ōleʻa ua pili pū ia me kekahi mau pono pilikino, e like me ka maʻi o ka maʻi cardiovascular, ka maʻi hānō, a me ka maʻi Alzheimer.
2 - Artichokes
Hoʻokiʻiʻia nā'ōmole o Cerema C i ka māmā C, magnesium, manganese, potassium, a me niacin. He kiʻekiʻe hoʻi lākou i ka wela a he haʻahaʻa i nā calories. Hoʻokomo pūʻia nō hoʻi i nā Artichokes nā polyphenols i hiki ke hana he mau antioxidants e kōkua ai e pale i nā pūnaewele i loko o kou kino mai ka pōʻino liʻiliʻi liʻiliʻi. Hiki ke hoʻoholoʻia kahi hana mai nā artichokes e mālama i nā kiʻekiʻe cholesterol kiʻekiʻe, akā, pono e hana hou i nā noiʻi eʻike pono.
3 - Panana
ʻO wauʻo ka maiʻa maikaʻi i nā meaʻona maikaʻi loa i hoʻohanaʻia i ka momona momona, a heʻano maʻalahi no ka mea heʻono ia, a he maikaʻi loa ia noʻoe. He kiʻekiʻe nā pāʻani i loko o ka potassium, a kōkua i ka paleʻana i ka sodium i loko o kou kino. Eia kekahi, he mau antioxidants a me nā pūhui e like me ka dopamine, he neurotransmitter.
4 - Cabbage
ʻO kēia hua lau nahele'ōmaʻomaʻo nui ka nui o ka hua hua K i makemakeʻia no ka kaheʻana o nā koko maʻamau, a me kahi nui o ka calcium, ka huamaʻa C, ka huamaila A, nā huaora A , a me B. ʻO ka pahu kāpena kekahi mau mea'ē aʻe e like me ka chlorogenic acid a me kaʻeka caffeic kahi e pono ai kou olakino. ʻO ke kinetona ka haʻahaʻa loa i nā calorie.
5 - Kaloka
ʻO kaʻaiʻana i nā kāloti kahi ala maikaʻi loa no ka loaʻaʻana o ka huamaʻa A i makemakeʻia e kou kino no kaʻike maka o kaʻikeʻole. ʻO kahi kāloka kahi kumu maikaʻi o ka fiber a he mea liʻiliʻi i nā calories. Eia kekahi, he mau antioxidants pono ia i kapaʻia he polyacetylenes, beta-carotene, a me lutein, a he mau pono waiwai paha ia.
6 - Celery
ʻO Celery kahi kumu nui o ka calcium, ka magnesium, a me ka pālolo pālolo, no laila maikaʻi ia no nā iwi ola, nāʻiʻo, a me nā aʻalolo. ʻOkoʻa hoʻiʻo Celery i nā meaʻai A a me K, ua emi mai ka calories, a kiʻekiʻe i ke fiber. Ua maikaʻiʻo ia no kaʻaiʻana o nā mea kaumaha a iʻole kekahi meaʻai maikaʻi. Loaʻa i ka Celery nā flavonols i kapaʻia he luteolin a me ka apigenin, a he mau'āpana'elepuniʻole.
7 -'Ālika
ʻO kaʻaiʻana i kēia meaʻaiʻono me heʻaoʻaoʻaoʻao lā e hiki ai ke hōʻemi i ka wela no ka mea aia i loko o nā pūmole flavonoids a me ka sulfur. ʻO ka hoʻohanaʻana i nā'emeʻa e like me ka hoʻouluʻana, he mea maikaʻi ia eʻokiʻoki ai i kāuʻai sodium ma ka ho'ēmiʻana i ka nui o ka paʻakai e pono aiʻoe. Akā e hoʻomaopopo pono e hoʻohana i kaʻaila - aiʻole ka maloʻo maloʻo - e mālama me ka paʻakai 'āmakai a me nā huihuʻi hoʻolālā e pili ana i ka libona no ka mea he nui ka paʻakai.
8 - Nāʻoni
Hoʻomaʻa pinepineʻia nā'ōmole e like me ka waiʻalani -ʻo ia hoʻi me kaʻaina kakahiaka . Uaʻikeʻia lākou no ko lākou hua'atila C, akā he kumu maikaʻi nō hoʻi ia o ka pālolo pālolo, ka'ōpala, a me ka fiber. He mea maikaʻi loa keʻai i kaʻalani a pau - ma mua o ka wai - e hoʻomaopopo iāʻoe e hoʻohana i ka fiber i maʻamau i ka manawa i lilo ai i wai. Akā,ʻoiai,ʻo ka waiʻalani maʻamau he meaʻawaʻawa ponoʻole.
9 - Nā lālā
ʻO nā huaʻona maikaʻi me nā huaʻona he nui i ka lāʻau'Āmene C e pono ana i kou kino no ka'ōnaehana kamepiula maʻamau a me kaʻiʻo pilina paʻa, a pale, hoʻokahi o nā hua B. Aia kekahi o nā pūnaewele waiwai i kapaʻia heʻaila ellagic, anthocyanins, quercetin, a me catechins e hiki ai ke loaʻa ka hopena anti-inflammatory mana.
10 - Kaomi
Hoʻomoʻonoʻaʻia nā'ōpona i nā huaʻa A A me ka huama C. Noho kaomiʻana i nā pūpū i kapaʻia he lycopene a me ka α-tomatine e hōʻikeʻia ana he mau pono hoʻopōmaikaʻi ola. E like me nā kīpona, hiki i nā tōmato ke loaʻa i nā pono anti-inflammatory.
Nā kumuhana:
Basu A, Nguyen A, Nā Kula NM, Lyons TJ. "Mākeke i like me kahi Mea HanaʻAi: Hōʻoia Hoʻohālike." Palapala Hōʻaikaʻi Nānā Nalu. 2014; 54 (6): 790-806. http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.608174.
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Hyson DA. "He Hoʻohālikelike Hoʻohālike o nā Apples a me nā mea Apple a me ko lākou pilina i ke ola kino." Nuna Nutr. 2011 Sep; 2 (5): 408-20. http://advances.nutrition.org/content/2/5/408.full.
Kanazawa K, Sakakibara H. "He mea kiʻekiʻe o ka Dopamine, he Antioxid Antioxidant, ma ka Banana Cavendish." Kaahina. 2000 Mar, 48 (3): 844-8. http://pubs.acs.org/doi/abs/10.1021/jf9909860.