ʻO kēlā me kēia meaʻai kona mau pono pono'ī pono'ī, akā, e hōʻike hou i kona hiki ke kūpono i ka kohoʻana i ka pai. Ua loaʻa i nā kānakaʻepekema kekahi mau huahana e hoʻonui i nā pono o kekahi me kekahi a hāʻawi i kahi laʻa maikaʻi maikaʻi.
Uaʻike aneiʻoe eʻoi aku ka maikaʻi o ka'ōmato inā e hui pūʻia me kaʻailaʻaila? Loaʻa nā huahana eʻoi aku ka maikaʻi, me he "hoa." I ka hopena, i kaʻikeʻana e pili ana i ia mau hoa,ʻaʻoleʻoe eʻoluʻolu wale i ka leʻaleʻa, akā, he pōmaikaʻi nui hoʻi no ke kino. Ma waena o nā pūʻulu maikaʻi, pono e hōʻike kekahi i nāʻano likeʻole.
1. Kaomi a me kaʻailaʻaila
ʻO Tandem, ka mea i kaulana loa i nā mea'alia Italian. ʻO kekahi o nāʻaila maikaʻi loa heʻailaʻoliva, he waiwai ia i nā meaʻai momona, he mea nui no ka naʻau a mālama i ke kiʻekiʻe o "cholesterol" olakino. No ka hoʻouluʻana i nā pono o kaʻailaʻaila e like me keʻano hoahele, ua manaʻoʻia nā tōmato. He mea pono eʻike i kaʻailaʻoliva e hoʻonui i ka hana antioxidant o lycopene, i loaʻa i loko o nā'ōmato. ʻO kahi kīʻaha maikaʻi, kahi e loaʻa ai nā huahana - saladi "Caprese".
2. kaʻae a me ka'ōnihi
Ma keʻano he meaʻalani, he mau mea nui no ke kino, e like me ka lutein a me ka huaʻai A. Ua hoʻonuiʻia ka hōʻiliʻiliʻana i ka momona i nā mea momona, kahi i loaʻa i nāʻano nui i nā avocados. ʻO ka bonus maikaʻiʻo iaʻano'āpana like ka hopena maikaʻi o ka'ōnaehana'ōpiopio. Hiki iāʻoe ke hana i kahi sāleina a iʻole e hui wale i nā mea hana i loko o ka mea hana lepo e hana ai i ka lepa.
3. ka pilmeric a me ka pepaʻeleʻele
He mea maikaʻi loa ka mea nui o nā meaʻono o ka turmeric no ka mea he mea hoʻokūkū kaha kona, akā ua loli koke aʻaʻole hiki i ke kino ke manawa e loaʻa ai nā pono kūpono. No ka ho'ēmi i ka hana a hoʻonui i ka biomeric o ka biomeric, ua'ōleloʻia e hoʻohuiʻia me kaʻeleʻeleʻeleʻele, kahi i loaʻa ai ka piperine. E hoʻohana i kēia mau meaʻala likeʻole e hoʻomākaukau ai i nā mea likeʻole.
4. kaʻaila a me ke kāleka (aniani)
ʻO ke aloha pampushki me ke kāleka, a no lailaʻikeʻaʻole ia he meaʻono wale nō, akā, he mea maikaʻi loa, no ka kukeʻana i ka pīpī ma hope mai o ka palaoa. Loaʻa iā ia kaʻonika pono a me ka hao, akāʻo kēia mau mea e ulu nei i kahiʻano lāʻau i loko o ke kino, a no ka mea o ka mineral content. No ka hoʻoponoponoʻana i kēia hemahema, hiki ke kōkua me nā huahana i waiwai i ka sulfur, a ma kaʻaila a me ke kāleka kekahi.
5. Kupaianaha a me nā'ōmato
Hoʻopaʻa mau nā kauka i ka noiʻiʻana eʻike i kahi mea hana e kōkua ai i ke emiʻana i ka maʻi o ka maʻi kanesa. Hoʻokahi ka hoʻokolohuaʻana ma ka kohoʻana i kaʻai: no laila, ua māheleʻia nāʻiole iʻekolu mau lālā a hānai iā lākou me nā'ōmato, brokoli a me nā huahanaʻelua i ka manawa hoʻokahi. Ma muli o ka hopena, ua hōʻikeʻia nā hopena o ka hui pūʻana o kēiaʻano kāpena a me nā tōmato i ka 52% o ka emiʻana o ke kiko.
6. Meat a me Rosemary
Hoʻohālikeʻia ka hoʻomaʻamaʻaʻana i keʻano o ka hanaʻana i ka wela, akā, he mea paʻakikī ke hōʻole iāʻoe iho i ka leʻaleʻa o ka leʻaleʻa i kahi kaiʻahaʻaina. I kēia hihia, aia kekahi'ōlelo aʻo kūpono - i ka wā o kaʻokiʻana o kaʻiʻo e hoʻokomo i kahi panana o ka rosemary i loko o ka pā, kahi e kāohi ai i ke kūkuluʻiaʻana o nā mea hanino. Eia kekahi, e kōkua ka meaʻono i ka hoʻonui a hoʻololi i kaʻono o kaʻiʻo.
7. Nā meaʻono a me nā pīʻeleʻele
I loko o nā pīni he nui ka hao o ka mea kanu i ulu ai, akāʻo 2-20% wale nō ke komo i loko o ke kino. Ua hōʻikeʻia nā hoʻokolohua inā inā hoʻohuiʻoe i nā pīniʻeleʻele a me nā pepaʻulaʻulaʻulaʻula ma kekahi pā hoʻokahi, kahi e nui ai ka waika ascorbic, a laila hiki iāʻoe ke hoʻonui i ka digestibility o ka hao, e noʻonoʻo i ka manawaʻeono. E hoʻomākaukau i kahi saladā maikaʻi, maikaʻi, a maikaʻi. Hiki ke loaʻa keʻano like me ka hanaʻana i ke akepaʻa i lako i ka hao, a me nā'ōmato.
8.ʻO ka waiʻona a me kaʻalani
ʻO ka'ōkō maikaʻi loaʻo ka oatmeal porridge, akā, no ka loaʻaʻana o ka pōmaikaʻi hou mai ia mea, pono ia e hui pū me ia me ka hou houʻia, ma mua o ke kauʻia, ka waiʻalani. ʻO kēia huiʻana he ala maikaʻi loa ia e hoʻomaʻemaʻe ai i ke kino o nā toxins, a me nā mahalo a pau i ke alo o kahi nui o nā phenol.
9. Ka'ōmaʻomaʻo me ka pepaʻeleʻele
Heʻaʻohe poʻe i ho'āʻo i kēia inu, no ka mea, he mea'ēʻole ka hui, akā e manaʻoʻiʻo ana he nui nā pōmaikaʻi. Ma keʻano o ka tii, aia kekahi antioxidant mana e hōʻike piha ana i kona mau antitumour, e hana ana me ka piperine, a ma kaʻeleʻeleʻeleʻele ia. ʻAʻole pono ka inuʻana i kēlā tii, no ka mea, hiki iāʻoe ke hoʻohana ia mea e like me ke marinade, e hoʻonui i kaʻai a me ke kāleka.
10. Hoʻomaʻa iʻa iʻa a me ka kāpena pua
Ua hōʻike nā hana a nā kānakaʻepekema no ka maikaʻi o ka'āpana o ka waiwaona makemakeʻo ia i ka huaʻaila D, a he mea kōkua i ka laweʻana o ka mea konupūmā i ka'ōpala māmā a hoʻomalu i kona kūlana i ke koko. No kēia kumuhana, makemakeʻia e hana i kahi salakeke o ka kāpena a me ka iʻa. ʻO kahi koho nui no kahiʻaina maikaʻi.
11. Nā huaʻai a me kaʻawa
Makemakeʻoe e hoʻopiha i ke kino me ka huaora a me nā minelala, a laila ua'ōleloʻia eʻai i nā huaʻona no ke kumu, a me kahi kīʻalo koko. He mea nui ka laweʻana i kahi hua laʻelaʻa maoliʻole me nā mea inu a me nā meaʻono. Loaʻa ka hopena maikaʻi o ka'ōnaehana'ōpiopio a he kumu ia o ka calcium, kahi eʻoi aku ka maikaʻi o ka hoʻopiliʻia e ke fiber, i loaʻa i loko o nā mea kanu.
12. Ke kāpuni leaf a me nā'alemona
Aia kēia hua'ōlelo i ka nui o ka huaʻona K a me E, he mea nui ia no ka palekana, ka hana kūpono o ka naʻau, aʻo ia ka paleʻana i ka maʻi kanesa. He momona kēia mau huaʻai, no laila pono lākou iʻelua, no ka mea, he hiki ke loaʻa ka tandem maikaʻi me nā almona, kahi waiwai i nā momona momona. Ma muli o ke kāpena a me nā'alemona, hiki iāʻoe ke hana i ka sālaina maikaʻi.
13. Ke alani a me ka pā
I ka māla pa'ū, he hao, i wikiwiki a paʻa i loko o ke kino i ka wā iʻikeʻia ai ka waika ascorbic, a nui loa i nā lemona. Mai kēia mau meaʻelua hiki iāʻoe ke hoʻomākaukau i nā cocktails pono.
14. Kalokaleleʻeleʻele a me ka'ōleʻa
Makemakeʻoe e kuke i kahi meaʻono maikaʻi a me ka maikaʻi, a laila hui pū i nā'ōlaʻa me kaʻulaʻula a me ke kokoleka. He mea maikaʻi loa iaʻano hana no nā poʻe i loaʻa ka pilikia me ka pūnaewele maʻi. I loko o kaʻulaʻulaʻulaʻula he flavonoid quercetin, ka mea he mau'āpana anti-inflammatory, akā i loko o ke kokolekaʻeleʻele he koko, he waiwai i nā catechins - nā antioxidants e ho'ēmi i ka hopena o ke kūkuluʻana i nā arteriosclerosis. ʻO kēia mau hoa e kōkua i ka paleʻana i ke koko o ke koko.
15. Pupuhiʻo Brussels a pua puaʻa
ʻO ka puaʻaʻaʻole ia he hua e pono ai keʻai i kēlā lā i kēia lā, no ka mea he nui nā momona. I ka manawa hoʻokahi, he nui ka'ālune momona i loko o iaʻano meaʻai, ka mea e pale ai i ka uluʻana o nā pūnaeho maʻi. I mea e hoʻonui ai i ka pono o ka selenium, hoʻomākaukau i ka puaʻa me ka palahalahaʻana o Brussels i nā mea lāʻau.
16.ʻO ka Salmon a me ke kāleka
Makemakeʻoe e kuke i kahi iʻaʻono a me ka paʻakai, a laila e hoʻopili i ke kālani i laila. Wahi a nā hopena o nā hoʻokolohua, e hoʻemi kēia ipu i ka pilikia o ka naʻau a me ka maʻi maʻi. I nā hui i kahi i pau ai ka 900 mg o ke kālaka a me ka 12 grams o kaʻaila iʻa, uaʻikeʻia ka emiʻana o ke kiʻekiʻe o ka cholesterol hewa.
17. Ke kōmaʻa a me ka lemon
He nui ka poʻe e inu i kēia wai i ka wā anu wale nō, akāʻoi aku ka maikaʻi e hana mau. ʻO ka hui pūʻana o ka'ōmaʻomaʻo a me ka lemona he ala maikaʻi loa ia e loaʻa ai ka ike, ka lōʻihi a me ka ikaika o ka palekana.