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I kēia mau lā, ke lilo nei nā maʻi maʻi maʻi i mea e hoʻonui ai i ka hopohopo olakino ma muli o nā kumu like ʻole e like me nā ʻano ʻai pono ʻole, ke ola kaumaha, ka nohona noho a me ka nele i ka hoʻoikaika kino.
Inā hoʻomaka kahi kanaka e ʻai i kahi papaʻai olakino momona i nā huaʻai, nā lau a me nā iʻa, e hoʻoliʻiliʻi ia i ka make ʻana o ia mai ka puʻuwai puʻuwai a i ʻole ka hahau ʻana e aneane 35 pākēneka, e like me ka mea i loaʻa i kahi noiʻi. A e liʻiliʻi paha ʻoe e hoʻomohala i ka puʻuwai puʻuwai e ka 28 pakeneka.
Ua hōʻike ʻia nā noiʻi ʻana a hiki i ka 70 pākēneka o nā maʻi puʻuwai hiki ke hōʻalo ʻia me ka regimen kūpono. Eʻoi aku ka maikaʻi o ka pilikia o ka puʻuwai me nā kiʻekiʻe o ke kiʻekiʻe o ke kōkō a me ke kaomi koko pū kekahi.
ʻAʻole lawa ka hoʻoikaika kino ʻana e mālama i ka puʻuwai olakino. ʻO kekahi mau hoʻololi i kou nohona a me kāu papaʻai e hana i ka maʻalea. Hiki iā ʻoe ke leʻaleʻa i nā ʻano mea ʻono like ʻole e hoʻoliʻiliʻi i kāu ʻike kukeina.
Eia ka papa inoa o 15 mau meaʻai India no nā mea maʻi puʻuwai e pale ai i kekahi mai nā pilikia puʻuwai hou aku.
1. Salemona
ʻO nā iʻa momona e like me sardine, mackerel a me salmon nā meaʻai maikaʻi loa naʻau. Loaʻa ia i nā nui o nā omega-3 fatty acid e hoʻohaʻahaʻa i ka makaʻu o ka puʻuwai puʻuwai ʻole a me ke kūkulu ʻana i ka pā i nā aʻa.
2. Oats
He kiʻekiʻe ʻo Oats i ka fiber hiki ke hoʻoheheʻe ʻia, kahi mea e kōkua i ka hoʻohaʻahaʻa ʻana i ke kō. Hana ia e like me ka huahu i ka digestive tract a hoʻoulu i ka cholesterol, no laila ua hoʻopau ʻia mai ke kino a ʻaʻole komo i loko o ke kahe o ke koko.
12 mau ala pehea e ʻai ai i nā ʻai e hoʻēmi i ka kaumaha
3. Blueberry
Wahi a kahi noiʻi, ʻo ka poʻe i hoʻopau i nā blueberry i hoʻokahi pule he 32 pakeneka ka haʻahaʻa o ka hōʻeha puʻuwai. ʻO ia no ka mea aia nā blueberry i nā anthocyanins a me nā antioxidant e hoʻoliʻiliʻi i ke kahe o ke koko a hoʻonui i nā kīʻaha koko.
4. Nā kokoleka pouli
ʻIke ʻia nā kokoleka pouli e pōmaikaʻi ai kou puʻuwai. Hiki i ka ʻai ʻana o nā kokoleka i kēlā me kēia lā ke hōʻemi i nā puʻuwai non-fatal a me ka hahau ʻana. Loaʻa i nā kokolekaʻeleʻele i nā flavonoids i hiki ke kōkua i ka hōʻemi ʻana i ke koko, ka hoʻopili ʻana a me ka mumū.
5. Nā hua Citrus
ʻO ka poʻe e ʻai i ka nui o nā flavonoids, nā mea i loaʻa i nā ʻalani a me nā hua hua waina, he 19 pākēneka haʻahaʻa o ka maʻi ischemic. Nui nā hua citrus i ka wikamina C i hoʻopili ʻia me ka haʻahaʻa o ka maʻi puʻuwai.
6. ʻO wau nō
ʻO nā huahana soy e like me ka tofu a me ka waiū soy kekahi o nā ala maikaʻi loa e hoʻohui i ka protein i kāu papaʻai. Loaʻa iā lākou nā kiʻekiʻe kiʻekiʻe o ka momona polyunsaturated, fiber, vitamina a me nā minelala. Kōkua pū ʻo Soy i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko i ka poʻe e ʻai i ka papaʻai i kiʻekiʻe i nā haʻikii.
7. ʻUala
Maikaʻi kaʻuala i kou puʻuwai, no ka mea waiwai lākou i ka potassium, hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko. Nui lākou i ka fiber e hiki ai ke hoʻohaʻahaʻa i ka pilikia o nā pilikia puʻuwai. Akā, e hōʻalo i ka ʻai ʻana i kaʻuala palai.
8. ʻO Tomato
ʻO ke kōmato he kiʻekiʻe hoʻi i ka potassium ola-puʻuwai. ʻO lākou kahi kumu maikaʻi o ka antioxidant i kapa ʻia ʻo lycopene, i kōkua paha e kāpae i ka maikaʻi o ka cholesterol, e hāmama i nā kīʻaha koko a hoʻohaʻahaʻa i ka makaʻi o ka puʻuwai. Haʻahaʻa lākou i nā calorie a me ke kō, kahi meaʻai kūpono loa no ka mea maʻi puʻuwai.
9. Nati
ʻO nā hua e like me nā walnuts, nā ʻalemona, nā pistachios a me nā peanuts maikaʻi no kou puʻuwai. Loaʻa iā lākou ka huaora E, kahi mea e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole. Eia hou, kiʻekiʻe lākou i ka omega-3 fatty acid e hoʻohaʻahaʻa i ka pilikia o nā pilikia puʻuwai.
pehea e hoʻomaʻemaʻe ai i nā wāwae me ka vīneka
10. ʻO nā lau lau lau ʻōmaʻomaʻo
ʻO nā lau ʻōmaʻomaʻo e like me ka milo, nā lau radish, lettuce, a pēlā aku., Olakino a ʻike ʻia e hōʻemi i ka makaʻi o nā maʻi puʻuwai. ʻO nā lau lau he haʻahaʻa loa i ka momona, nā calorie a me ke kiʻekiʻe o ka fiber dietary pono no ka hana optimum o ka puʻuwai.
11. Aila Oliva
ʻO ka aila ʻoliva kekahi o nā aila olakino maikaʻi loa, kahi maikaʻi loa no kou puʻuwai. ʻO ka ʻai mau ʻana o ka aila ʻoliva e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a loaʻa nā momona monounsaturated e maikaʻi no kou puʻuwai.
ʻO nāʻaila kuke olakino olakino 11 kiʻekiʻe loa e mālama olakino iā ʻoe
12. Waina Ulaula
ʻO ka waina ʻulaʻula ke inu ʻia i ke kaulike hiki ke maikaʻi loa no kou puʻuwai. Loaʻa iā ia kahi antioxidant mana i kapa ʻia resveratrol a me flavonoids e pōmaikaʻi ai i kou puʻuwai e ka hoʻonui ʻana i ka kolesterol maikaʻi, i mea e pale ai i ka pā.
13. Nā Lētē
ʻO Lentil kahi kumu maikaʻi loa o ka protein, i pili ʻole i ka momona maikaʻi ʻole. ʻO ka poʻe e ʻai ana i ka līlī ʻehā mau manawa i ka hebedoma, he 22 pākēneka ka haʻahaʻa o ka maʻi puʻuwai ke hoʻohālikelike ʻia me ka poʻe i ʻai liʻiliʻi iā lākou.
14. Mele
Aia nā ʻōpala i ka quercetin, kahi photochemical i loaʻa nā waiwai anti-inflammatory e kōkua i ka pale ʻana i nā kahe koko. Hiki iā ʻoe ke ʻai i nā ʻāpala no ka ʻaina kakahiaka a i ʻole me he mea ʻai māmā lā.
15. Pomegerane
Loaʻa i nā pomegerane he nui nā antioxidants, me nā polyphenols e paipai ana i ka naʻau a me nā anthocyanins e pale ai i ka paʻakikī o nā aʻa. Maikaʻi loa ia no nā mea maʻi puʻuwai a pono lākou e hōʻoia e hoʻopau i kēia i kēlā me kēia lā.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe i aloha ai.
Pehea e hoʻomaha ai i ke Kinoea me kēia mau mea home 13
