ʻO nā meaʻai maikaʻi loa he ʻumi ma ka honua

ʻO nā huaʻōlelo e like me ka meaʻai-nui, waiwai-waiwai, a i ʻole nā ​​meaʻai kiʻekiʻe-nutrient-dense e pili ana i ka minute Hōʻike ia i ka helu o nā meaʻai pono i loko o kahi huahana meaʻai hoʻokahi e like me kona ʻike ikehu a i ʻole ke kaumaha me ka liʻiliʻi o nā meaʻai ʻino i loko o ia mea, e like me ka pūnaewele Boldsky.

Hoʻokaʻawale ka World Health Organization i nā meaʻai a me nā huahana meaʻai e like me kā lākou ʻano meaʻai. ʻO nā hiʻohiʻona o nā meaʻai momona ka nui o nā huaʻai, nā mea kanu, nā kīʻaha piha, nā mea momona momona a momona ʻole paha, nā meaʻai kai, nā ʻiʻo wīwī, nā hua manu, ka pī, ka pī, a me nā nati.

Aia kekahi mau meaʻai i nā meaʻai momona loa, a me nā ʻano huaora a me nā minela. Hōʻike ʻia ia e ka nui o nā meaʻai ma kahi kiʻekiʻe ma mua o kona mau hoa. Akā ʻoiai ʻo kēia mau meaʻai i waena o nā meaʻai nui loa ma ka honua, ʻaʻole pono ke kanaka e hilinaʻi wale iā lākou me ke koena o nā meaʻai e hāʻawi i ke kino i nā mea ʻē aʻe e pono ai ke kino kanaka. Akā, pono ʻo ia e ʻai i nā ʻano meaʻai like ʻole i kāna mau meaʻai e hōʻoia i ka loaʻa ʻana o kahi ʻano meaʻai like ʻole a pale aku i nā hemahema o nā meaʻai, ʻo ia hoʻi, ʻo ka pāʻina kaulike e komo i nā meaʻai mai nā pūʻulu meaʻai ʻelima, ʻo ia hoʻi: nā kalapona, nā protein, nā momona, nā huaora a me nā minela.

ʻO nā meaʻai nui he 10 i loaʻa ka hao

He kakaikahi wale nō ka helu o nā calorie a i ʻole ka meaʻai i hiki i ke kanaka ke ʻai i ka lā hoʻokahi. No laila, manaʻo ka poʻe akamai he mea naʻauao ka hoʻopiha ʻana i kēia helu calorie me ka nui o nā meaʻai momona e hoʻokō ai i nā koi o ke kino.

Wahi a ka pūnaewele Boldsky, ʻo ka papa inoa i helu ʻia ma lalo nei kekahi o nā meaʻai momona i nā meaʻai a hiki ke lilo i ʻāpana o kāu ʻai i kēlā me kēia lā.

1. Salmon a me ka sardine

Manaʻo ʻia ka iʻa he meaʻai. Akā, e like me nā mea kanu a pau, he ʻokoʻa nā pōmaikaʻi ma muli o ke ʻano o ka iʻa. He waiwai nui ʻo Salmon i ka omega-3 fatty acids, magnesium, potassium, selenium a me nā hua B, e kōkua ana i ka pale ʻana i ke kino mai nā maʻi koʻikoʻi e like me ka puʻuwai a me ka Alzheimer, no ka laʻana.

2. Kāleka

ʻIke ʻia ʻo Garlic no kāna versatility a me nā pōmaikaʻi, e lilo ia i ʻāpana o ka hapa nui o nā kīʻaha. He waiwai nui ke kāleka i ka huaora C, kekahi mau huaora B, calcium, potassium, copper, manganese, a me selenium. Loaʻa pū kekahi i nā pūhui sulfur. Hōʻike kekahi mau noiʻi ʻepekema ʻo ka ʻai mau ʻana i ke kālika hiki ke hoʻohaʻahaʻa i ke koko, hoʻemi i ka cholesterol maikaʻi ʻole (LDL) a hoʻonui i ka cholesterol HDL (maikaʻi), a me ka pale ʻana i ka maʻi maʻi ʻaʻai a me ka ʻōpū. Hoʻohana ʻia ke kālika maka ma ke ʻano he antibacterial a me ka antifungal.

3. Broccoli a me ka pua pua

manaoia me ʻOhiʻohi ʻO nā meaʻai me ka broccoli, ka puaʻa a me ke kāpeti he kumu maikaʻi ia o nā phytonutrients, a he waiwai nui i ka waikawa folic, nā huaora C, E a me K, a me ka fiber.

ʻO ka broccoli a me ka puaʻa puaʻa e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a me ka hōʻemi ʻana i ka hopena o ka maʻi kanesa, me kā lākou hopena anti-cancer, anti-bacterial, a me nā anti-viral.

ʻO nā meaʻai i makemake nui ʻia e kou ʻili

4. Nā lau lau

Loaʻa i nā lau ʻōmaʻomaʻo ʻeleʻele ka nui o nā huaora A, C, a me K, magnesium a me ka calcium. He waiwai hoʻi ia i ka hao a me ka fiber meaʻai a he haʻahaʻa haʻahaʻa glycemic index, ma waho aʻe o ka waiwai nui i nā phytochemical a me nā flavonoids b-carotene.

Hōʻike kekahi mau haʻawina e hāʻawi ana nā lau lau i ka pale mai ka maʻi cardiovascular a me ka maʻi kanesa. ʻO kāna mau antioxidants e kōkua i ka hōʻemi ʻana i ka pōʻino oxidative i nā cell a pēlā e kōkua i ke kaua ʻana i ka ʻelemakule. Hoʻoikaika ka Vitamin A i ke olakino maka.

5. Nā hua chia

ʻO nā hua Chia kahi hale kūʻai o ka protein a me kahi kumu piha o nā amino acids, carbohydrates, fiber, calcium a me nā antioxidants. Ua hōʻike ʻia kekahi mau haʻawina e pili ana ka ʻai ʻana i nā hua chia i ka hoʻomaikaʻi ʻana i ke olakino puʻuwai. Hāʻawi lākou i kahi koho maikaʻi loa i nā huahana waiu no ka mea he waiwai lākou i ka calcium. Kōkua nā hua Chia i ka piʻi ʻana o ke kō koko.

6. Kapea

ʻO Cowpeas nā legumes i kiʻekiʻe i ka protein, fiber, a me ka nui o ka hao, magnesium, phosphorous, calcium a me ka zinc. Hoʻopaʻa ka Cowpeas i ka nui o nā meaʻai e pono ai no ke olakino iwi a me ka maʻalahi o ka hui. ʻO ka calcium, ka magnesium a me ka phosphorous ke kōkua i ka mālama ʻana i ke koko ma ke ʻano maoli, ʻoiai ʻo ka fiber kiʻekiʻe e pale i ka insulin spikes, kaohi i nā pae kōpaʻa koko a hoʻomaikaʻi i ke olakino ʻōpū.

7. Nā ʻalemona

E ʻai i 8-10 mau ʻalemona i hoʻomoʻa ʻia i kēlā me kēia lā no ka loaʻa ʻana o ka protein, fiber, vitamin E, calcium, copper, magnesium, riboflavin, iron, potassium, selenium, zinc, B vitamins, niacin, thiamin and folate.

ʻO ka hoʻoinu ʻana i nā ʻalemona ke ala maikaʻi loa e loaʻa ai nā pōmaikaʻi nui e pili ana i ka hoʻoikaika ʻana i nā ʻiʻo a me nā iwi a me ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole. Kōkua pū nā ʻalemona i ka hoʻohaʻahaʻa ʻana i nā manaʻo kaumaha a me ke koʻikoʻi a pale i nā cell mai ka pōʻino.

8. Nā pī

Ua ʻike ʻia ka pīkī he kumu maikaʻi o nā momona olakino, protein, a me ka fiber. Loaʻa iā ia ka nui o ka potassium, phosphorous, magnesium a me nā huaora B. ʻOiai he kiʻekiʻe i nā calorie, nui nā pīni i nā meaʻai a me nā haʻahaʻa haʻahaʻa. Manaʻo ka poʻe akamai i ka ʻai ʻana o nā wahine i ka pīni i ka wā hāpai no ka mea he waiwai lākou i ka biotin. Hāʻawi ka pī i nā meaʻai olakino no ka puʻuwai a me nā kīʻaha koko me nā antioxidants.

Hōʻike kekahi mau haʻawina e kōkua ka pīkī i ka hōʻemi ʻana i ka pilikia o ka ulu ʻana o nā pōhaku ʻōpū.

9. Nati

Loaʻa i nā walnuts ka calcium, ka hao, nā protein, ka potassium, ka magnesium a me ka omega-3 fatty acids. Hōʻike nā hualoaʻa noiʻi he kōkua ia e hōʻemi i ka mumū e hoʻoulu ai i ka puʻuwai puʻuwai, me ka pale ʻana i ke koko. ʻO ka hoʻohana mau ʻana i ka walnuts i ka nui haʻahaʻa e hoʻohaʻahaʻa i ka LDL cholesterol maikaʻi ʻole.

Hoʻoikaika ia i ka bacteria maikaʻi i loko o ka ʻōpū me ka pono o ka hoʻomaikaʻi ʻana i ka mālama ʻana i nā pae kō koko. Mālama pū ia i kekahi mau ʻano maʻi kanesa

10. Yogurt

ʻO ka Yogurt kahi kumu maikaʻi o ka calcium a me ka protein, a loaʻa pū kekahi i nā bacteria probiotic ola. Hiki i kēia mau "bacteria maikaʻi" ke pale i ke kino mai nā maʻi bacteria ʻē aʻe. Hoʻomaka ke olakino a pau i loko o ka ʻōpū, a ʻo ka hoʻohui ʻana i nā meaʻai fermented a me ka yoghurt hou i hana ʻia i ka home he ala nui ia e loaʻa ai ka maʻi bacteria ola maikaʻi i loko o kou kino. Ua ʻae ka poʻe loea e alakaʻi ana ka ʻōpū maikaʻi i ka hoʻokuke mau ʻana o nā toxins mai ke kino, a me ka ʻoiaʻiʻo e hoʻomaikaʻi ka bacteria maikaʻi i ka hana o ka ʻōnaehana pale i ka manawa like.