Makemake mākou a pau e loaʻa ka ʻili olakino, ʻālohilohi, a nani hoʻi. Akā i ko mākou ʻelemakule ʻana, ua hōʻino ʻia ko mākou ʻili ma muli o nā mea e like me ka lā, ka haumia, a me nā mea hou aku. Ua ʻike paha ʻoe he nui ka poʻe e hoʻohana nei i nā ʻano huaora a me nā mea hoʻohui like ʻole e mālama i ke olakino o ka ʻili. ʻO ka manaʻo ma hope o kēia, ʻo ia ka pale ʻana i ka ʻili ma ka hānai ʻana mai loko mai, e like me ke kau ʻana i waho. No laila i kēia lā, e kamaʻilio kākou e pili ana i ka mea ʻoiaʻiʻo e pili ana i kēia, pono maoli anei mākou i kēia mau mea, a me nā mea āu e pono ai e ʻike inā ʻoe e hoʻohana iā lākou.
He aha kēia mau meaʻai e pono ai no ka ʻili?
ʻO kaʻoiaʻiʻo, he kōkua nui kekahi mau huaora a me nā meaʻai i kapa ʻia he antioxidants i ka mālama ʻana i ko mākou ʻili i ke olakino a me ka ʻālohilohi. I ka ʻōlelo maʻalahi, ua like kēia mau antioxidants me nā kiaʻi e pale ana i nā ʻāpana o ko mākou kino mai ka hōʻino ʻia . E like me nā koa o ko mākou ʻāina, pale lākou i ko mākou mau ʻāpana. Hiki iā lākou ke hōʻemi i ka hōʻino ʻia o ka ʻili mai ka lā.
E noʻonoʻo, ke hele ʻoe i ke kahakai a wela loa i ka lā, lilo kou ʻili i ʻulaʻula iki a me he mea lā ua puhi ʻia. Kōkua kēia mau antioxidants i ka pale ʻana i nā ʻili mai ia ʻano pōʻino. E nānā kākou i nā meaʻai e pono ai no ka ʻili.
| ʻAno hānai | Nā pono no ka ʻili | He mau meaʻai kūlohelohe maʻamau kēia. |
|---|---|---|
| Wikamina C | Kōkua i ka ho'ōla koke ʻana i nā ʻeha o ka ʻili, kōkua i ka hana ʻana i ka collagen e mālama ai i ka ʻili i ka ʻōpiopio. He antioxidant ikaika e hōʻemi ana i nā wrinkles a me ka pōʻino o ka lā. | Guava, nectarine, ʻalani, narang, lime, ʻōhelopapa, pepa bele (chili iʻa). |
| Wikamina E | He antioxidant ikaika nō hoʻi kēia. Ke hui pū ʻia me ka huaora C, hōʻemi nui ia i ka pōʻino o ka lā i ka ʻili. Kōkua pū ia i ka mālama ʻana i ka makū i loko o ka ʻili. | ʻAlemona, hua pua nānālā, sipinaha, broccoli, pīnati. |
| Wikamina A (Wikamina A/Retinol) | He mea nui no ka ulu ʻana a me ka hoʻoponopono ʻana o nā ʻili ʻili. Loaʻa pinepine ʻia i loko o nā kirīmi anti-wrinkle, ua kapa ʻia kēia mea hoʻohui ʻo Retinol. Kōkua nō hoʻi ia i ka hoʻēmi ʻana i ka ʻākena. | Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ke kāloti, ka ʻuala, ka paukena, ka sipinaki, ka kale, ka mango, nā hua manu. |
| Selenium | He mineral kēia e kōkua ai i ka mālama ʻana i ka elasticity o ka ʻili. Ua ʻike ʻia e ka noiʻi e hiki ke kōkua i ka pale ʻana mai ka pōʻino o ka lā a me ke kanesa ʻili i kekahi ʻano. | Hua manu, moa, halo, hua pua nānālā, cashews. |
| Coenzyme Q10 (CoQ10) | He mea ia e kū maoli ana i loko o kēlā me kēia ʻāpana o ko kākou kino. E emi ana ia i ko kākou ʻelemakule ʻana. Kōkua ia i ka hāʻawi ʻana i ka ikaika i ka ʻili a me ka hōʻemi ʻana i nā wrinkles. | ʻO nā iʻa ʻaila e like me ka salmon a me ka tuna, ka moa, ka soybeans, ka spinach. |
No laila pono anei iaʻu e lawe i nā mea hoʻohui no kēia?
Eia ka nīnau koʻikoʻi loa. He ʻoiaʻiʻo he maikaʻi nā meaolaola a pau i ʻōlelo ʻia ma luna no kou ʻili. Akā, ʻo ia hoʻi, pono ʻoe e hele i ka hale kūʻai lāʻau lapaʻau a kūʻai i kēlā me kēia ʻōmole o kēia mau huaora a inu iā lākou? ʻAʻole, ʻaʻole loa.
ʻO kāu koho mua a maikaʻi loa he ʻai kaulike a momona hoʻi.
E hoʻomanaʻo, ʻaʻole i hana ʻia ko kākou kino e hānai ʻia i nā pila a me nā capsules, akā, e hānai ʻia e nā meaʻai kūlohelohe. Ke loaʻa iā kākou kēia mau meaola mai nā mea kanu, nā huaʻai, nā mea kanu, a me nā nati a kākou i kamaʻilio ai ma luna, ʻaʻole wale nō kākou e loaʻa ana i kēlā huaora, akā, he mau haneli o nā meaola waiwai ʻē aʻe, e like me ka fiber. Ua like ia me kahi pūʻolo piha.
No laila he aha nā mea hoʻohui? I kekahi mau hihia kūikawā, hiki i ke kauka ke ʻōlelo aku i kahi mea hoʻohui . Eia kekahi laʻana:
- Inā loaʻa iā ʻoe kahi hemahema meaʻai: Inā hōʻoia kekahi mea e like me ka hoʻāʻo koko ua nele maopopo ʻoe i kahi wikamina.
- I kekahi mau kūlana olakino: Pale kekahi mau maʻi i ke kino mai ka omo pono ʻana i nā meaola.
- I ka wā hāpai : ʻO ia ke kumu e ʻōlelo ʻia ai nā makuahine hāpai e lawe i nā mea hoʻohui e like me ka folic acid a me ka hao.
- Nā Vegan: ʻAʻohe meaʻai mai nā mea kanu i kekahi mau meaolaola, e like me ka wikamina B12.
No nā kumu kūikawā e like me kēia, ʻoi aku ka maikaʻi o ka lawe ʻana i nā mea hoʻopihapiha ma ke ʻōlelo aʻoaʻo a ke kauka .
Aia nā pōʻino i ka lawe ʻana i nā mea hoʻopihapiha e like me ka mea i manaʻo ʻia!
Inā manaʻo ʻoe, "He maikaʻi nā wikamina no ke kino, ʻaʻole pilikia ke lawe nui iki," he kuhihewa weliweli loa ia. E noʻonoʻo e pili ana i ia mea, ʻoiai ʻo ka inu ʻana i ka wai nui ʻaʻole ia he mea maikaʻi. Pēlā nō hoʻi me kēia. No kēlā me kēia wikamina a me ka minelala, aia kahi palena kiʻekiʻe palekana e hiki ai i ko mākou kino ke ʻae i kēlā me kēia lā.
Ka nānā pono ʻana i nā huaora momona-soluble
Ua māhele nui ʻia nā wikamina i ʻelua mau pūʻulu: nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai (nā wikamina C a me B) a me nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona (nā wikamina A, D, E, K). Hoʻokuʻu ʻia nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai keu i loko o ka mimi. Eia nō naʻe, mālama ʻia nā wikamina hiki ke hoʻoheheʻe ʻia i ka momona i loko o ke kino.
ʻO ia hoʻi, inā ʻoe e lawe i nā mea hoʻopihapiha he nui e like me nā huaora A a me E, hiki iā lākou ke hōʻiliʻili i loko o nā ʻōpū e like me ke akepaʻa a lilo i mea ʻawahia ma mua o ka maʻalahi o ka hoʻokuʻu ʻia ʻana mai ke kino.
- ʻO ka lawe nui ʻana i ka wikamina A hiki ke hoʻoulu i ka ʻeha poʻo , ka luaʻi ʻana, ka hāʻule ʻana o ka lauoho, a me ka hōʻino ʻana i ke akepaʻa. He mea weliweli loa kēia no nā wahine hāpai.
- ʻO ka lawe nui ʻana i ka wikamina E hiki ke hoʻopilikia i ke kaʻina hana koko.
- ʻO ka lawe nui ʻana i nā minelala e like me ka selenium hiki ke alakaʻi i nā maʻi koʻikoʻi e like me ka hāʻule ʻana o ka lauoho, nā kui palupalu, a me ka hōʻino ʻana i ka ʻōnaehana nerve.
Mai hoʻomaka e lawe i nā mea hoʻopihapiha no ka mea ua haʻi aku kekahi hoaaloha iā ʻoe, no ka mea ua ʻike ʻoe i kahi hoʻolaha TV, a no ka mea ua ʻike ʻoe i kahi mea ma ka pūnaewele. ʻO kāu kauka wale nō ka mea ʻike pono i ka mea e pono ai kou kino.
No laila he aha kā mākou e hana ai?
He mea maikaʻi ke noʻonoʻo e pili ana i ke olakino o ka ʻili. E hana kākou no ia ma ke ala maikaʻi loa a palekana hoʻi.
1. E hoʻolilo i ka ʻai i mea nui: E hoʻāʻo e hoʻokomo i ka liʻiliʻi he 5 mau huaʻai a me nā mea kanu kala like ʻole i kāu papaʻai i kēlā me kēia lā. E ʻai i nā mea e like me nā lau ʻōmaʻomaʻo, nā nati, a me ka iʻa.
2. E ʻimi i ke aʻo lapaʻau: Inā he mau hopohopo kāu e pili ana i kou ʻili, a i ʻole ke manaʻo nei he hemahema kou i ka meaʻai, e ʻoluʻolu e ʻike i kāu kauka ʻohana (kauka).
3. E hoʻāʻo ʻia: Inā pono, e kauoha kāu kauka i nā mea e like me nā hoʻāʻo koko.
4. E lawe wale inā i kuhikuhi ʻia: E lawe wale i kahi mea hoʻohui inā kuhikuhi kāu kauka iā ʻoe, ma ke ʻano nui a no ka lōʻihi i kuhikuhi ʻia e ia.
ʻAʻole anei he mea naʻauao loa ka hahai ʻana i kēia ʻano hana ma mua o ke kuhi ʻana a lawe i nā mea hoʻohui a hōʻino i ke kino?
Leka Lawe-Home
- ʻO ke kahua maikaʻi loa no ka ʻili olakino a ʻālohilohi, he ʻai kaulike a ʻano like ʻole.
- He mea nui nā antioxidants e like me nā huaora C, E, A, a me ka selenium no ke olakino o ka ʻili.
- He ʻoi aku ka maikaʻi o ka loaʻa ʻana o kēia mau meaola mai nā meaʻai kūlohelohe e like me nā huaʻai, nā mea kanu, a me nā mea kanu ma mua o nā pila.
- Mai lawe wale i nā wikamina a i ʻole nā mea hoʻohui ʻē aʻe me ke aʻo ʻole ʻia e ke kauka. Hiki iā ia ke loaʻa nā hopena weliweli.
- Inā he mau hopohopo kāu e pili ana i kou ʻili a i ʻole ka meaʻai, e kamaʻilio me kāu kauka a e kiʻi i ka ʻōlelo aʻoaʻo kūpono.
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