E nānā kākou, ʻaʻohe mea e hoʻōki i ka ʻelemakule ma 22, a i ʻole mākou i kāʻili i kēlā ʻano i kēia manawa. Eia nō naʻe, no ka poʻe o ʻoukou e makemake i ke kōkua e mālama i ko ʻoukou mau kino ʻōpio, ʻoi aku ka maikaʻi a me ke olakino ma mua o lākou, ʻo ke ala maikaʻi loa a maʻamau e hoʻomaka ai ʻo ia ke nānā i nā mea āu e hoʻokomo ai i loko o kou waha. ʻai kūʻē i ka ʻelemakule .
No ka hoʻolōʻihi ʻana, a i kekahi mau manawa e hoʻohuli i ka ʻelemakule, pono ʻoe i kahi pākaukau o nā minerala, nā huaora, nā enzymes, nā antioxidants a me nā phytonutrients e hoʻoulu ai kou kino i ka manawa koke. Loaʻa ka hapa nui o kēia mau mea i nā meaʻai hou, ʻaʻole i hoʻoponopono ʻia, ʻoi aku ka nui o nā meaʻai mea kanu i ola a hana pū me kou kino - no laila ʻo ka mea e hele ai i loko o kou ʻōpū a me ka ʻōnaehana digestive e hōʻike i kou alo a i kou olakino. No laila pehea ʻoe e hoʻokaʻawale ai i ka maikaʻi mai ka hewa? I mea e maʻalahi ai, ua hoʻokaʻulua mākou i nā kala a hoʻokaʻawale iā ʻoe i ke anuenue o nā meaʻai, ʻoi aku ka maikaʻi o ka ulu ʻana.
ekahi. NET
elua. ALANI
3. MELEMELE
ʻEhā. ŌMAʻOMAʻO
5. KEʻOKEʻO
6. PALAPALA/PELELE
7. BLUE/PUNA
8. NA MEA IKE
NET
ʻalani: ʻO kēia huaʻai kūloko, maʻalahi a maʻalahi hoʻi he mea maʻamau i ka mālama ʻana i kou ʻili ʻōpio i ka manawa like. Loaʻa iā ia nā waiwai pale lā, a ke ʻai ʻia i hoʻokahi lā i ka lā e hakakā ai i nā hopena o nā kukuna UV. Loaʻa iā ia ka nui o ka nui o ka wai, no laila ʻo ka hydration a pau e hōʻoia i kēlā mau laina maloʻo a maloʻo ʻole e hana.
Nā ʻōmato: ʻO nā ʻōmato kekahi o nā kumu waiwai nui o ka lycopene ma laila. ʻOi aku ka nui o nā tōmato i hoʻomoʻa ʻia ma mua o nā mea maka, no laila pono e hoʻomoʻa a hoʻomoʻa paha iā lākou ma mua o kou ʻeli ʻana i loko, i mea e maʻalahi ai ke komo. Mālama ʻo Lycopene i ka ʻili mai ka pōʻino i hana ʻia e ka pollution stress a i ʻole nā radical manuahi.
waina ʻulaʻula: Loaʻa iā mākou ka nūhou maikaʻi iā ʻoe, a he kumu kūpono loa e loaʻa iā ʻoe kahi kīʻaha waina ʻulaʻula ʻelua a ʻekolu mau manawa i ka pule. Akā ʻaʻole ia e ʻōlelo ʻaʻole pono ʻoe e hoʻonui! He meaʻai ka waina, ʻeā? Loaʻa i ka waina ʻulaʻula nā antioxidants a he waiwai i ka resveratrol, hiki ke hoʻolōʻihi i ka ʻelemakule. Hura!
Pomegerane: He ʻono kēia, a ʻo ke ala kūpono e hoʻomaka ai i kou lā! Ua ʻōlelo ʻo Debra Jaliman, he loea kōkua o ka dermatology ma ke Kula Lapaʻau ʻo Mt Sinai ma New York City, aia ka wai i loko o nā hua pomegerane i loko o ka ellagic acid a me punicalagin; ʻO ka mua - he pūhui polyphenol e hakakā ana i ka pōʻino mai ka radical manuahi a ʻo ka lua, he meaʻai nui e hoʻonui ai i kou kino mālama i ka collagen . I nā huaʻōlelo ʻē aʻe, ʻo ka pomegranate kāu tiketi i ka ʻili paʻa, plumper, palupalu. No ka pōmaikaʻi nui naʻe, e hoʻāʻo e ʻai i nā ʻanoʻano holoʻokoʻa a ʻaʻole wale i ka wai.
ʻO nā meaʻai ʻulaʻula ʻē aʻe e hoʻokomo i kāu meaʻai: ʻO nā bele ʻulaʻula, nā huaʻala, nā ʻāpala , nā ʻulaʻula ʻulaʻula (ʻoiaʻiʻo!) a me nā cranberries
ALANI
ʻAlani: ʻO kēia ka meaʻai ʻalani maopopo loa āu e ʻeli ai (duh!). Hoʻopau lākou i kou make wai, he kumu kupaianaha o ka Vitamin C, a kōkua i ka hoʻoikaika ʻana i ka ʻili o ka ʻili i ka mālama ʻana i ka haki, nā maʻi a me nā pilikia ʻē aʻe ma ke kai. Hoʻopuka pū lākou i kēlā mea hana mana no kou ʻili - collagen.
kāloti: He aha ka mea makemake ʻole i kēia mau mea? Ua ʻike maoli ke kauka a me ke kupuna wahine i kā lāua kamaʻilio ʻana. ʻO ke kiʻekiʻe o ka Vitamin A maʻiʻo e hōʻoia i ka hoʻihoʻi ʻia a hoʻōla hou ʻia nā cell i pōʻino. Loaʻa iā lākou nā pono anti-carcinogenic.
ʻuala: He aha ka mea makemake ʻole e pili ana i kēia ʻuala kupanaha? ʻAʻole wale ʻo ia kekahi o nā kumu liʻiliʻi o nā kalapona maikaʻi, ʻo ia kekahi o nā ʻuala ʻaʻole maikaʻi loa iā ʻoe, a ʻono maikaʻi hoʻi. ʻuala ʻike ʻia ka mālama ʻana i nā laina maikaʻi a me nā wrinkles ma ke kai mai ka mea e hoʻōla hou a hānai i nā cell mai loko.
Safron: Ke hoʻomau nei ʻo Saffron i ka mea ʻala maikaʻi loa o ka honua, a me ke kumu maikaʻi. Ke hoʻokomo ʻia i ka kuke ʻana, hoʻonui ia i kāu meaʻai i ka meaʻai. ʻO Crocin a me ka crocetin, nā phytonutrients ʻelua i loaʻa i ka saffron, loaʻa nā hopena anti-tumor a me nā antioxidant kiʻekiʻe. Hoʻopili pololei lākou i nā mea e pili ana i kāu DNA e like me ke olakino noʻonoʻo, PMS a me nā ʻano pili i ka meaʻai.
ʻO nā meaʻai ʻalani ʻē aʻe e hoʻokomo i kāu meaʻai: nā ʻumeke , papaya a me nā apricots.
MELEMELE
Lime a me ka lemon: ʻAʻole kēia mau hua citrus e hoʻohui wale i ka zing i ke ola, ʻo ia kekahi o nā kumu kiʻekiʻe loa o ka Vitamin C. ʻOiai ʻo nā mea momona ʻē aʻe e hana maoli i ka Vitamin C, ʻaʻole hiki i ke kanaka ke hilinaʻi i nā kumu o waho. He mea maikaʻi kēia meaʻai koʻikoʻi no kāu DNA a mālama i kou ʻili i ka maʻalahi a me ka wrinkle ʻole. E inu i ka wai no ka pōmaikaʻi nui, akā ʻo ka zest a me ka fiber he liʻiliʻi ka Vitamin C pū kekahi.
Turmeric: ʻO kahi mea liʻiliʻi o ka haldi i kāu meaʻai, mālama ʻoe i ka ʻōpio a me ka ʻālohilohi. Ua hoʻohana nui ka poʻe India i kēia mea ʻala kupanaha no nā kenekulia a ua ʻai pū iā lākou i ka curries a me ka hoʻomākaukau. No laila ua loaʻa iā ʻoe ka pōmaikaʻi ma aneʻi. E hakakā ana i ka pōʻino o ke kelepona - he mea koʻikoʻi ke ola kino o ka mālama ʻili a me ka mālama ʻana i ka ʻōpio. Hoʻopilikia pū ia i nā maʻi a me nā pilikia olakino, waiwai i ka curcumin pigment, kahi e hoʻopau ai i nā maʻi degenerative.
Manukah Honey: I kēia manawa, ʻaʻole melemele kēia, ʻoi aku ka gula-amber, akā kūpono naʻe i ka bila. ʻOiai maikaʻi nā meli kūlohelohe a pau, ʻoi aku ka ikaika o ka meli Manukah i ka hoʻoulu hou ʻana i ka ʻili no ka mea e hoʻoulu ai i ka hana cytokine. ʻO nā cytokines e hakakā i nā pathogens, pale i nā maʻi a mālama i kou kino.
Ghee: E hoʻi i ka kuke ʻana me kahi huna ghee. Hāʻawi ia i nā momona no ka mālama ʻana i kou mau iwi mai ka wā ʻelemakule (ʻae, ʻaʻole ʻili wale ka ʻōpio), a ke kaena pū nei hoʻi i kahi kiʻekiʻe o ka uahi. He aha ke ʻano o kēia? ʻO ka mea nui, ʻae ia i nā kiʻekiʻe kiʻekiʻe o ka mahana i ka wā e kuke ai, a ʻaʻole hoʻokuʻu i nā toxins i loko o ka meaʻai e like me kekahi mau ʻaila kuke ʻē aʻe.
Pineapples: Eia ke kumu ʻē aʻe e aloha ai i kēia mea punahele pāpū! Loaʻa i ka Pineapple ka nui o ka manganese e hoʻāla ai i ka prolidase, kahi enzyme i loaʻa ka proline. Hoʻonui ka Proline i nā pae collagen, ola kino a me ka elasticity.
ʻO nā meaʻai melemele ʻē aʻe e hoʻokomo i kāu meaʻai: ʻO ke kulina, ka maiʻa a me nā pepa bele melemele
ŌMAʻOMAʻO
ʻAvokado: Pono nā ʻakika momona Omega 3 e mālama i kou ʻōpū i ka ʻōpiopio a olakino. ʻO nā avocado kekahi o nā kumu kumu kanu maikaʻi loa o kēia meaʻai koʻikoʻi e mālama ai i kou ʻōpū a me kou mau iwi. ʻO ka mea hou aku, hiki ke hoʻohana ʻia no ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi.
Broccoli: I kēia manawa he mea nui ke olakino noʻonoʻo a me ka ʻelemakule e like me kona hoa kino. ʻIke maikaʻi ʻia nā waiwai antioxidant o ka broccoli, akā aia pū kekahi i ka lutein, e kōkua iā ʻoe e mālama i ka nui o ka hoʻomanaʻo a me ka wikiwiki o ka noʻonoʻo i kou mau makahiki.
kī ʻōmaʻomaʻo: No nā kumu ʻoi aku ma mua o hoʻokahi, pono ʻoe e inu i hoʻokahi kīʻaha a ʻelua paha kī ʻōmaʻomaʻo hoʻokahi lā. ʻauhau kou kino i ka nui o nā meaʻawaʻawa i ka lā a ʻo ke kī ʻōmaʻomaʻo ka mea inu detox maikaʻi loa e hoʻomaikaʻi i kāna flavonoids. Mālama kēia mau mea i ka maʻi, hoʻihoʻi i ke olakino cell a mālama iā ʻoe i ka ʻōpio a kūpono.
ʻEdamame: Mai haʻalele i kēia hoʻokomo hikina mai kou ola. ʻO nā pīni Edamame, ke ʻai ʻia i ko lākou ʻano maoli, loaʻa nā phytoestrogens, ka mea e hoʻonui ai i nā pae estrogen i nā wahine kahiko a hoʻoikaika i nā iwi a me ke olakino naʻau.
ʻO nā meaʻai ʻōmaʻomaʻo ʻē aʻe e hoʻokomo i kāu meaʻai: ʻO ka spinach, ka pī, ka pī, ka kukama, ka coriander a me ka ʻoliva
KEʻOKEʻO
Nā hua sesame: Kū'ē i ka manaʻo kaulana, ʻaʻole ʻino nā mea keʻokeʻo a pau! Ke nānā ʻoe ma mua o ka laiki, ka palaoa a me ke kō, aia ka nui o nā meaʻai keʻokeʻo no ke olakino maikaʻi. E hoʻomaka kākou me nā kumulāʻau sesame, e lawelawe ana i nā kiʻekiʻe kiʻekiʻe o ka calcium, ka hao, ka magnesium a me ka fiber - pono nā mea āpau i ka olakino holoʻokoʻa a me ka anti-aging.
Yoka: ʻO ka probiotics ka meaʻai anti-ʻelemakule maikaʻi loa ma laila, ma muli o ka hua bacteria maikaʻi e hana ana i kona ala ma ke ola kino, e noʻonoʻo ana i ka ʻili a me ke koena o ke kino. Kōkua ia i ka hoʻohuli ʻana i nā ʻili ʻili a he meaʻai maʻalahi wale nō, a hiki ke hui pū ʻia me nā meaʻai.
ʻO nā waiū i hoʻokumu ʻia i nā mea kanu: ʻO ka Hemp, almond a me nā waiu nut ʻē aʻe ʻaʻole ia he kumu waiwai nui o ka calcium, he waiwai pū kekahi i ka vitamin D, e hōʻoiaʻiʻo ʻaʻole ʻoe e nele i kēia meaʻai.
ʻO nā meaʻai keʻokeʻo ʻē aʻe e komo i kāu ʻai: Kāleka, radish a me ka niu
PALAPALA/PELELE
ʻOatmeal: Inā manaʻo ʻoe ʻaʻohe kaʻa i loko o kēia papa inoa holoʻokoʻa, hiki iā ʻoe ke hoʻomaka e hoʻomaikaʻi i ka lani. He hoʻomaka maikaʻi ʻo Oatmeal i ka lā, loaʻa i nā meaʻai koʻikoʻi Vitamin B, mālama i kou kiʻekiʻe kiʻekiʻe o ka ikehu a hoʻohauʻoli iā ʻoe no ka mea e hoʻokuʻu ana i ke serotonin i loko o ka ʻōnaehana.
Nati a me nā lentil: ʻO nā ʻalemona, cashews a me nā walnuts kahi kumu nui o nā micronutrients. Hoʻohaʻahaʻa lākou i ka cholesterol a loaʻa nā waiwai anti-inflammatory. Mālama nā phytosterols, protein a me ka fiber i ke kino i ke ʻano moku. ʻO nā lentils nā meaʻai nui me nā pae protein kiʻekiʻe a me nā phytochemicals no ke olakino maikaʻi.
Koleka ʻeleʻele: E ho'āʻo a hele i nā nibs koko inā hiki iā ʻoe, akā inā ʻoi aku ka nui o ka mālama ʻana, e kau i kou mau lima i ka kokoleka ʻeleʻele loa āu e loaʻa ai. He kiʻekiʻe kēia o nā flavanols a pale aku i ka pōʻino o ka lā, e komo ana i nā kukuna UV a hoʻonui pū i ke kahe koko.
nā halo: E ʻai i nā ʻano halo - pihi, shiitake a me ka ʻoyster - no nā kumu kūlohelohe o ka selenium a me ka huaora D. E mālama pono i kou mau niho a me kou iwi, e ʻike pono e kūpono ʻoe ma ke ʻano he fiddle ma mua o kou wā mua.
ʻO nā meaʻai ʻeleʻele ʻē aʻe e hoʻokomo i kāu meaʻai: ʻO nā lā, ka iʻa a me ke kofe kūlohelohe
BLUE/PUNA
Blueberries: ʻOi aku ka nui o nā antioxidants ma mua o nā huaʻai ʻē aʻe,' wahi a Lisa DeFazio, ka meaʻai meaʻai kaulana. A pololei ʻo ia. ʻAʻole wale lākou e pale aku i nā hopena maikaʻi ʻole o ke koʻikoʻi a me ka pollution, pale pū lākou i ka pōʻino o ka hale cell e hiki ke hoʻopau i ka paʻa, nā laina maikaʻi a me nā wrinkles.
ʻO nā hua Acai: Loaʻa kēia mau mea momona puʻuwai, a me nā antioxidants. Pale lākou i ka ʻili a me ka pōʻino kino i hana ʻia e nā radical manuahi. Hoʻopaʻa pū lākou i ka pigmentation, ka ʻeʻe a me ka hoʻopiha ʻana i ka wai i nalowale i ke kino a me ka ʻili. Hoʻokuʻu lākou i nā toxins kahiko mai ke kino ma mua o ka hiki iā ʻoe ke ʻōlelo iā 'Jack Robinson'!
ʻO nā meaʻai polū/ʻulaʻula ʻē aʻe e hoʻokomo i kāu meaʻai: Plum, beetroot a me nā hua waina
NA MEA IKE
E ho'āʻo i kēia mau mea ʻai no ka meaʻai anti-aging Luu guacamole olakino
Nā mea komo:
2 mau avocados pala
1 tsp wai lemi hou
1 punetēpē i ʻoki ʻia a ʻokiʻoki ʻia
2 tsp lau coriander i ʻoki ʻia
he pine pepa ʻeleʻele, ʻoki ʻia
he wahi paakai
Hanana:
E ʻoki a ʻoki i ka ʻiʻo o ka avocado me ka ʻole o nā ʻanoʻano, a laila kaomi maikaʻi.
E hoʻohui i nā mea ʻē aʻe i kēlā me kēia a hui maikaʻi.
E hoʻokuʻi inā makemake ʻoe i kahi hui maikaʻi loa, a i ʻole e waiho ʻia me ka mashed.
E uhi a hoʻolili i loko o ka friji.
E lawelawe me ke kāloti a i ʻole nā lāʻau kukama.
ʻO ke kīʻaha berry-almond kīʻaha kakahiaka
Nā mea komo:
½ kīʻaha raspberries
½ kīʻaha blueberries
1 kīʻaha yogurt piha momona
½ kīʻaha ʻalemona, slivered
he kui kinamona lepo
he pine cardamom lepo
2 ml vanilla extract
Hanana:
E lawe i kahi pola nui a ninini i ka yoghurt i loko.
E hoʻohui i nā meaʻala a me ka vanilla extract i loko o ka yogurt.
A laila hoʻohui i nā raspberries a me nā blueberries a hoʻoulu mālie i ʻelua a ʻekolu paha.
E kāpīpī i nā ʻalemona ma luna o ka hui berry-yoghurt, a hoʻoulu hou.
E eli i ka wa hou.
Kāleka-broccoli-mango salakeke
Nā mea komo:
2 kīʻaha broccoli
1 mango
1 kāloti
1 lemona
he wahi paakai
Hanana:
E puhi i ka broccoli a ʻokiʻoki i nā pua. E hoʻokomo i loko o kahi pola.
I ka ipu hoʻokahi, e hoʻohui i ka ʻiʻo o hoʻokahi mango, cubed.
E ʻoki i kahi kāloti i ʻāpana a laila e hoʻoulu mālie me ka broccoli a me ka mango.
E hoʻoinu i ka lemon, e hoʻohui i ka paʻakai a hoʻoulu i loko. Hiki iā ʻoe ke hoʻohui i ka arugula, spinach a i ʻole lau lettuce inā makemake ʻoe e hoʻohui i kahi ʻano meaʻai.
E hoʻolei i ka kāloti, mango, broccoli a lawelawe i ka lumi wela, a i ʻole e ʻoluʻolu no 20 mau minuke ma mua o ka lawelawe ʻana.
ʻuala ʻuala me ka pomegerane
Nā mea komo:
2 ʻuala nui, ʻoki ʻia i ka hapalua
1 puna ʻaila ʻoliva
he pine pepa ʻeleʻele
he wahi paakai
1 pomegerane me nā hua i wehe ʻia
2 tsp yogurt
ʻOki ʻia nā lau mint
Hanana:
E puhi mua i ka umu a 425 degere F.
E hohola i ka ʻuala ma kahi pepa bakena a hoʻoheheʻe ʻia me ka ʻaila ʻoliva. E kāpīpī i ka paʻakai a me ka pepa.
I ka laha like ana, e kalua no ka hapalua hora, a hiki i ka wa e 'ele'ele ai ka uala.
Wehe a hoʻolili no ʻelua a ʻekolu mau minuke.
A laila e kāpīpī pono i ka yoghurt ma nā ʻāpana ʻuala ʻehā. No kahi ʻano ʻono a ʻoi aku ka maikaʻi, hiki iā ʻoe ke hoʻohui i kahi pod o ke kāleka me ka yoghurt.
E hoʻoheheʻe mālie i nā ʻanoʻano pomegerane ma nā ʻāpana ʻuala.
E hoʻonani me ka lau mint a lawelawe i ka wā e mahana mau ana ka ʻuala. Hiki iā ʻoe ke hoʻololi i ka mint me koume a i ʻole ka pā paʻi ma muli o kou ʻono.
