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Nā Superhero Palekana: Nā Antioxidants
Ua lohe paha ʻoe i kēia inoa. ʻO nā antioxidants kahi hui o nā meaʻai koʻikoʻi e kōkua i ka hoʻoikaika ʻana i kā mākou ʻōnaehana pale. ʻO nā hiʻohiʻona o kēia mau mea ʻo beta-carotene, vitamin C , a me vitamin E. No laila pehea lākou e hana ai? E noʻonoʻo aia nā "ʻāpana maikaʻi ʻole" i loko o ko mākou kino e hiki ke hōʻino i nā cell, kapa mākou iā lākou he "free radicals." Ua like lākou me nā ʻenemi liʻiliʻi i loko o ko mākou kino. ʻO kēia mau hoaaloha i kapa ʻia he antioxidants e hoʻopau i kēlā mau ʻenemi a hoʻopau i ko lākou mana luku. Ua like lākou me nā "bodyguards" e pale ana i kā mākou mau cell. No laila, kōkua lākou iā mākou e noho olakino a hoʻōla koke inā maʻi mākou. ʻO ke ala maikaʻi loa a maʻalahi hoʻi e hoʻokomo i kēia mau antioxidants i loko o ko mākou kino, ʻo ia ka ʻai ʻana i nā huaʻai a me nā mea kanu he nui. Inā ʻoe e kuke i nā mea kanu, e hoʻāʻo e kuke iā lākou i ka wai liʻiliʻi e like me ka hiki. E kōkua kēia i ka mālama ʻana i nā meaʻai i ka meaʻai. Paipai ka hapa nui o nā hui olakino e ʻai i 5 a 9 mau lawelawe o nā huaʻai a me nā mea kanu i ka lā. ʻO ka hana ʻana pēlā e hāʻawi iā ʻoe i ka nui o nā antioxidants.Eia kekahi laʻana, ma kahi o ka hapaha o ka papaya e hāʻawi i ka hapalua o kāu nui i ʻōlelo ʻia no kēlā me kēia lā o ka beta-carotene. A ʻo nā lau ʻōmaʻomaʻo e like me ka spinach e hāʻawi i ka beta-carotene, ka huaora C, ka waikawa folic , a me ka magnesium .
| Meaʻai | Nā meaʻai i loaʻa pinepine ʻia (me nā mea i loaʻa pinepine ʻia ma Sri Lanka) |
|---|---|
| ʻO ka Beta-carotene a me nā carotenoids ʻē aʻe | Kāloti, ʻuala, paukena, mango, papaya, tōmato, greens (spinach, kale, gotu kola), broccoli, a me ka wai meli. |
| Wikamina C | Guava, nectarine, ʻalani, lime, kiwi, papaya, ʻōhelopapa, tōmato, broccoli, pepa bele (chili iʻa), cauliflower. |
| Wikamina E | ʻAlemona, hua pua nānālā, pīnati (pata pīnati), hazelnuts, iʻa ʻaila e like me ka salemona, ʻaila akepaʻa cod. |
Nā hoaaloha ʻē aʻe e kōkua ana me ka palekana
Ma waho aʻe o nā antioxidants, aia kekahi mau meaʻai koʻikoʻi ʻē aʻe e kōkua i kā mākou ʻōnaehana pale.E aʻo iki kākou e pili ana i nā bioflavonoids.
He mau mea kūlohelohe kēia i loaʻa i nā mea kanu me ka huaora C. Hana pū kēia mau mea ma ke ʻano he antioxidants a kōkua i ka hoʻoikaika ʻana i ka hana o ka ʻōnaehana pale.- Ma hea ʻoe e loaʻa ai?: Loaʻa nui ia i loko o ka pith a me ka pith keʻokeʻo o nā hua citrus e like me nā ʻalani a me nā lime. Loaʻa pū kekahi i loko o ka iʻa, nā cherries, a me nā hua waina. ʻO Quercetin, i loaʻa i loko o ka broccoli, nā ʻakaʻakai ʻulaʻula a me ke keʻokeʻo, he kiʻekiʻe loa hoʻi ia o ka bioflavonoid.
He meaʻai koʻikoʻi ka Glutathione.
ʻO Glutathione kekahi meaʻai koʻikoʻi e hāʻawi ana i kā mākou ʻōnaehana pale i ka ikaika e pono ai e hakakā i nā maʻi.- Ma hea e loaʻa ai: Hiki iā ʻoe ke loaʻa i kēia meaʻai mai nā mea kanu e like me ka broccoli, Brussels sprouts, kāpeti, cauliflower, a me ka spinach.
Nā Phytochemicals: Ka mana o nā mea kanu
He mau kemika kēia i loaʻa i nā mea kanu āpau. I ka ʻōlelo maʻalahi, inā ʻoe e ʻai i nā ʻano palaoa like ʻole, nā huaʻai, a me nā mea kanu, e loaʻa maoli iā ʻoe kēia mau mea hoʻolaha olakino.- Mai hea mai lākou?: Loaʻa iā lākou ka nui o nā meaʻai e like me nā ʻāpala, nā ʻapelika, ka broccoli, ka kāpeti, nā kāloti, ka puaʻa liʻiliʻi, ke kālika, nā legume (nā lentil, nā chickpeas), nā ʻakaʻakai, nā pepa bele ʻulaʻula, nā soybeans, nā ʻuala, a me nā tōmato.
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Check Availability →Mai poina i ke koʻikoʻi o ka protein!
ʻOiai mākou e kamaʻilio pinepine nei e pili ana i nā huaora, he mea nui e hoʻomanaʻo he mea nui ka protein no ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo i loko o ko mākou kino, a me ke kaua ʻana i nā maʻi viral a me bacteria.Ke maʻi ʻoe, ua like kou kino me ke kahua kaua. Pono ia i ka protein, nā "poloka kūkulu" e pono ai ke kūkulu i nā koa (nā pūnaewele pale) e pono ai no kēlā kaua a e hoʻoponopono i ka pōʻino.No laila, e hoʻohui i kahi kumu maikaʻi o ka protein i kāu meaʻai. Akā e hōʻoia e koho i nā kumu protein lean . No ka laʻana, ʻo nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, ka soy, ka pipi lean, a me ka moa ʻili ʻole a i ʻole ka pelehū he mau koho maikaʻi.
Nā meaʻai huna a ko mākou mau kupuna wahine no nā lā maʻi
Ua ʻike anei ʻoe he kumu ʻepekema ko kekahi o nā meaʻai a me nā mea inu a ko mākou mau kupuna wahine i hāʻawi mai ai iā mākou i ko mākou maʻi ʻana?- Supa Moa: Ua ʻike ʻia e ʻelua mau noiʻi he ala maikaʻi ka supa moa e kōkua ai i ke kaua ʻana i ke anu. ʻO kekahi, kōkua ia i ka hōʻemi ʻana i ka ihu paʻa a hoʻomāmā i ka mucus, e maʻalahi ai iā mākou ke ʻū. Hōʻike pū ka noiʻi he mau waiwai anti-inflammatory iki kona e hiki ke kōkua i ka hōʻoluʻolu ʻana i nā hōʻailona anu.
- Kī Wela: He lāʻau lapaʻau home kaulana loa kēia. ʻO ka inu ʻana i ke kī wela e kōkua pū i ka hoʻomāmā ʻana i ka mucus a mālama i ka nui o ka wai ( hydration ) e pono ai i loko o ke kino. Piha ke kī ʻōmaʻomaʻo a me ke kī ʻeleʻele i nā antioxidants ikaika i kapa ʻia ʻo flavonoids. ʻO nā mea e like me ke kī ginger a me ka coriander a mākou e inu nei ma ko mākou ʻāina he mea maikaʻi loa ia no ke kino.
Leka Lawe-Home
- He moʻolelo wahaheʻe ka ʻōlelo "e hoʻokē ʻai no ke anu, e ʻai no ke kuni ". Ke maʻi ʻoe, pono kou kino i ka ikehu a me ka meaʻai e pale aku ai i nā maʻi.
- E ʻai i nā ʻano huaʻai a me nā mea kanu like ʻole i kēlā me kēia lā, waiwai i nā antioxidants, e hoʻoikaika i kāu ʻōnaehana pale.
- He mea nui ka protein no ka hoʻoponopono ʻana i nā ʻiʻo o ke kino a me ka hakakā ʻana i nā maʻi.E koho i nā kumu protein haʻahaʻa momona .
- He mea nui e noho hydrated i ka wā e maʻi ana ʻoe. E inu i ka nui o nā wai, e like me ka wai, nā sopa mehana, a me ke kī wela.
- Inā he kānalua kou e pili ana i kou kūlana olakino a i ʻole kāu meaʻai , e ʻimi mau i ka ʻōlelo aʻo a kāu kauka.
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