E ʻai maka i kēia mau meaʻai

E ʻai maka i kēia mau meaʻai

1. Beetroot

ʻO ka beetroot kahi kumu nui o ka folate, e kōkua ana i ka ulu ʻana o ka lolo a me ka hana hou ʻana o ke kelepona, akā i ka wā e wela ai ka beetroot, e nalowale ana ma kahi o 25% o kāna waiwai meaʻai.

2. ʻōpae

Manaʻo ʻia ʻo ia kekahi o nā lau ʻōmaʻomaʻo maikaʻi loa ke ʻai ʻia, no ka mea, aia ka nui o nā huaora C a me E, fiber, enzymes, a me nā waikawa amino. Ke moʻa, pau ka ʻono a me nā waikawa amino i ka spinach.

3. Kāroti

Hāʻawi nā kāloti makaʻu i ka waiwai meaʻai ʻoi aʻe ma mua o nā kāloti i kuke ʻia, a hāʻawi i nā pono hou aku no ke olakino o ka maka a me ke ola kino.

4. Koho

He mea maʻamau ka ʻai ʻana i nā kukama me ka kuke ʻole. Manaʻo ka poʻe akamai i ka ʻai ʻana iā ia ma ke ʻano he kīʻaha haʻahaʻa calorie me ka ʻaila ʻoliva a/a i ʻole ka paʻakai māmā.

5. ʻUkuhi

Ua hōʻike ʻia nā haʻawina e hāʻawi ka radish i nā pono olakino ke ʻai ʻia i kona ʻano maka. Akā, pono e mālama ʻia a ʻai ʻia me ka haʻahaʻa, no ka mea hiki ke hoʻoulu i ka flatulence a me ke kinoea.

6. ʻOmato

Hāʻawi nā tōmato maka i nā huaora, nā minerala, a me nā meaʻai e hiki ke hāʻawi i nā pono olakino. ʻO ka ʻai ʻana i nā tōmato maka e kōkua i ka pale ʻana i kekahi mau maʻi e like me ka osteoporosis, ka maʻi maʻi ʻaʻai, ka maʻi maʻi maʻi, nā pōhaku ʻāʻī, ka puʻuwai, a me ka momona.

7. Onioni

Loaʻa i nā aniani nā pūhui e kōkua i ke kaua ʻana i ka maʻi kanesa. ʻO ka ʻai ʻana i nā aniani maka ma mua o ka ʻai ʻia i hoʻomoʻa ʻia, ua ʻōlelo ʻia e pale aku i ka maʻi ʻaʻai a me ka prostate ma muli o kāna mau pūhui (e nalowale ke kuke ʻia).

8. kāpīpī

Hōʻike ʻia ke kāpeti e kona ʻano kiʻekiʻe o ka vitamina K, he mea nui ia no ke kino o ke kanaka. ʻO ka hoʻohui ʻana o ka kāpeti maka i ka meaʻai e hāʻawi i ka pono o ka hoʻomaikaʻi ʻana i ke kaʻina hana ʻana i ka wā e lanakila ana i nā pilikia o ka indigestion a me ke kinoea.

9. Kelelei

ʻO ka Celery kekahi o nā koho meaʻai maikaʻi loa e hiki ke ʻai ʻia no ka mea aia nā kiʻekiʻe kiʻekiʻe o ka chlorophyll, ka mea e pāʻani i ke kuleana o kahi antioxidant i ke kino. ʻO ka ʻai ʻana i ka celery maka ʻoi aku ka kiʻekiʻe o nā huaora C a me B, e kōkua i ka hoʻomaikaʻi ʻana i ke olakino holoʻokoʻa.

10. Ka niu

Mālama ka niu maka i nā meaʻai. ʻO ka wai niu kahi kumu maoli o ka magnesium, potassium a me ka sodium.

11. Lemona

ʻIke ʻia nā Lemona no kā lākou mau pōmaikaʻi he nui, mai ka nui o ka huaora C a me ka fiber, i nā mea kanu he nui, i nā minerala a me nā aila pono. I ka ʻai ʻana i ka lemon i kona ʻano maka, e pōmaikaʻi ke kino i nā mea olakino āpau i loaʻa i loko.

12. Kāleka

Hoʻohana maʻamau ʻia ke kālika i ka kuke ʻana, ʻoiai ʻo ka ʻike ʻana i ka mahana e hoʻemi i kona waiwai meaʻai. Loaʻa i ke kālika nā pūhui e pepehi ai i nā maʻi kanesa, hiki ke hoʻohana maikaʻi ʻia ke ʻai ʻia me ka kuke ʻole.

13. Brokoli

ʻOi aku ka maikaʻi o ka ʻai ʻana i ka broccoli me ka ʻole o ka kuke ʻana no ka loaʻa ʻana o kona pono olakino a me ka meaʻai. Akā, hiki ke ʻai ʻia i ka paila a me ka mahu no hoʻokahi minuke no ka poʻe makemake ʻole i kona ʻono a i ʻole ka ʻono maka.

14. Nati

Hāʻawi ka nati i ko lākou kūlana maka i nā pae kiʻekiʻe o ka magnesium a me ka hao. Akā inā e ʻala ʻia a hoʻomehana ʻia nā hua, piʻi ka calorie a me ka momona, a iho ka magnesium a me ka hao.

15. Pepa ʻulaʻula

Aia ma kahi o 32 calories ka pepa ʻulaʻula a hoʻopiha ʻia me ka huaora C, i hoʻemi ʻia ke kuke ʻia. ʻOi aku ka maikaʻi o ka ʻai ʻia ʻana o nā pepa ʻulaʻula i ka maka a i ʻole ʻia paha, no ka mea, nalowale kekahi o kā lākou waiwai i ka wā i moʻa ai.

16. ʻOliva ʻaila

Makemake kekahi poʻe e hoʻohana i ka ʻaila ʻoliva i ka kuke ʻana e mālama i ke kaumaha olakino. Akā ʻōlelo ka poʻe loea i ka ʻai ʻana i ka aila ʻoliva puʻupaʻa hou e loaʻa ai ka nui o ka huaora E a me nā antioxidants.

17. Avocado

Loaʻa nā ʻAvocados i nā fiber a me nā carotenoids, me ka haʻahaʻa haʻahaʻa o nā haʻahaʻa. Manaʻo ka poʻe loea i ka ʻai ʻana i nā avocados me ka maka no ka loaʻa ʻana o kā lākou pono olakino piha. Hoʻopilikia ka kuke ʻana i ka ʻai o ka avocado a lilo i kekahi o kāna mau meaʻai nui.

Manaʻo kōkua no ka ʻai ʻana i nā meaʻai maka

• ʻAʻohe pono e pili i ka meaʻai meaʻai inā makemake ʻoe e hahai i ka meaʻai e pili ana i nā meaʻai maka, ʻoiai ke komo nei kekahi mau meaʻai e like me nā hua manu, nā hua waiu maka a me kekahi mau ʻano ʻiʻo i loko o ia ʻano meaʻai. ʻO ka manaʻo wale nō ma aneʻi ʻo ka pale ʻana i ka ʻai ʻana i nā huahana pasteurized a homogenized o kēlā me kēia ʻano.
• ʻO ka ʻai ʻana i ka meaʻai maka he nui nā mea maikaʻi ma ke ʻano o ka maʻalahi o ka ʻai ʻana a me nā pono olakino kiʻekiʻe me ka uku haʻahaʻa.
• 'A'ole 'ia ka 'i'o maka a me ka i'a 'ole 'ole.
• 'A'ole 'ia ka 'ai maka o ka po'e kū'ai alanui, a pono e holoi 'ia ma mua o ka 'ai 'ana.

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