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Hoʻololi ka lawe ʻana o ka meaʻai i kēlā me kēia kau. I ka hoʻoilo, hoʻonui ka nui o ka hana o ka ikehu i kēlā me kēia lā no nā kāne, wahine a me nā keiki āpau e kū ai i ke anuanu a hoʻonui i ka pale ʻana i ke anuanu a me ka maʻi flu, i laha i ka wā. [1]
Hōʻike ka poʻe loea e loli paha nā ʻano papaʻai i ka wā hoʻoilo e like me ke koi o ke kino i nā meaʻai e hiki ke hoʻomehana iā lākou no ka lōʻihi, hakakā i nā maʻi, haʻahaʻa i nā calori e pale i ka loaʻa ʻana o ke kaupaona a me ka momona e kōkua i ko lākou ulu a ulu.
Eia kekahi, aia kekahi mau meaʻai i kāpae ʻia mai ka papa hoʻoilo. E nānā i nā meaʻai e hoʻopili a pale i ka papa hoʻoilo no nā keiki.
1. Nut
ʻO nā huaʻai nā meaʻai momona a me nā meaola bioactive. Loaʻa iā lākou nā phenolic compound, nā protein protein kiʻekiʻe, nā phytosterols a me nā fiber e kōkua ai e hōʻemi i nā hanana o ka mumū, ke kolesterol kiʻekiʻe, ka maʻi ʻaʻai a me nā maʻi ʻē aʻe. ʻOiai ʻoi aku ka wī o ka wī i ka wā hoʻoilo, kōkua nā nati e mālama iā lākou no ka lōʻihi e pale i ka loaʻa ʻana o ke kaumaha a hāʻawi pū i ka mahanahana i ke kino. [1] E makaʻala i ka allergy nut i kekahi mau keiki. ʻO kekahi mau laʻana o nā nati me:
- Nā hua nut Brazil
- Pecans
- ʻO Hazelnuts
- Walnuts
- ʻO Pistachios
- Mele
- ʻAmelemona
2. ʻO Wikamina C
Wahi a kahi noiʻi, kiʻekiʻe loa ka wikamina C i nā hua hoʻoilo a me nā mea kanu. He kuleana nui ko kēia wikamina nui i ka pale ʻana i nā maʻi hanu e like me ka hānō a me ke kō ʻana i nā keiki, ʻoi aku ka laha i ka wā hoʻoilo. [elua] ʻO kekahi mau laʻana o nā huaʻai C a me nā mea ʻai pū:
- ʻAlani
- Mīkini
- ʻUala
- Pākaʻakai
- Broccoli
- Kiwi
- Berry
3. Nā protein nā mea kanu
Kōkua nā mea kanu hoʻoilo momona i ka hoʻoilo i ka pale i ke kau. Nui lākou i nā antioxidants a loaʻa iā lākou nā anti-inflammatory waiwai e kōkua e pale iā mākou mai ke anuanu a me ka maʻi palupalu, e hāʻawi ana iā mākou i ka mehana i ka manawa like. ʻO kekahi mau laʻana o nā protein protein e komo pū me:
- Beetroot
- Piʻi ʻōmaʻomaʻo
- Lihi
- Kāloti
- Mīkini
- Mau pi
- Lentila (paila)
4. ʻO nā waikawa momona Omega-3
I ka hoʻoilo, maloʻo koke ka ʻili a ʻike paha ʻoe i ka nalo ʻana o ka lauoho i kekahi mau keiki. Hoʻomaikaʻi ka Omega-3 fatty acid i ka hydration o ka ʻili a hoʻoliʻiliʻi i nā breakouts, me ka palupalu ʻana i ka ʻili a hoʻemi i ka huhū. Mālama pū kekahi ia i ka hoʻoliʻiliʻi o ka lauoho ma muli o kāna anti-inflammatory waiwai. Kuhi ka nui o nā noiʻi i nā pono o ka omega-3 fatty acid i ka pale ʻana i ke anuanu, kūmū a me nā hanana hānō i ka wā hoʻoilo. ʻO nā laʻana o nā meaʻai waiwai i loko o ka omega-3:
- Iʻa wai anuanu e like me mackerel, salmon tuna.
- Kanu mea kanu e like me ka aila kanola.
- Walnuts
- Nā ʻanoʻano e like me nā ʻano chia a me nā olonā.
- Palukela kupu
5. Puluniu meaʻai
ʻO ka puluniu i ka wā hoʻoilo e kōkua i ke kaulike i ka lawe ʻana o nā calorie keu me ka ʻole o ka hoʻopālua ʻana me ka ʻono a me ka ʻono ʻO ka hoʻohui ʻana iā lākou i kāu papa hoʻoilo e kōkua ai i ka hoʻomaikaʻi ʻana i ka pale, pale i ke anuanu a me ka maʻi flu, paipai i ka hydration o ka ʻili a me ke kaua me nā pilikia digestive. ʻO kekahi mau laʻana o nā meaʻai momona-momona me nā meaʻai:
- Pomegerane
- ʻO Kale
- ʻO nā lau aʻa e like me nā turnip a me nā ʻuala
- Pepe
- Pākuʻi hoʻoilo
- ʻAkaaka
- Bajra
Nā Mea ʻai Pono ʻoe e Pale
Aia kekahi mau meaʻai a nā mākua e pono ai e hōʻole i ka hāʻawi ʻana i kā lākou keiki e hoʻonāukiuki i ke anuanu a me ka maʻi flu a i ʻole ka mānoanoa ʻana i ka mucus a hoʻonui i ke ʻano. ʻO nā meaʻai e like me:
1. Nā meaʻai Sugary
Hiki ke hoʻowalewale i nā meaʻai i lawe ʻia i kō no nā keiki akā hoʻohaʻahaʻa lākou i ka pale a hiki i ka nui a hoʻonui i ka makaʻi o kekahi mau maʻi e like me ka maʻi kō, ka momona a me ke kiʻekiʻe o ke kō. ʻO ia mau laʻana o nā meaʻai kō e:
- ʻAilima hau
- Mea inu anu
- Waiū kokoleka
- Nā ʻōlinolino
2. Nā huahana waiū
ʻIke ʻia nā huahana waiū e hoʻoulu i ka huna o ka phlegm i ka wā hoʻoilo a i ʻole ke kumu o ka mānoanoa o ka phlegm, inā i kēia manawa. Hiki i kēia mau mea ke hoʻonāukiuki i ka ʻāʻī o kāu keiki a hōʻoluʻolu ʻole iā lākou. ʻO kekahi mau laʻana o nā huahana waiū:
- Waiu
- Yogurt
- Pākaʻa
- Pata
3. Nā meaʻai histamine
ʻO nā histamines nā kemikū o ke kino e pili ana i nā hopena inflammatory a me nā maʻi ʻaʻa. ʻIke maoli ʻia lākou i loko o kekahi mau meaʻai a hiki i kāna mea hoʻohana kiʻekiʻe ke hoʻonāukiuki i nā hopena inflammatory a kumu i nā ʻōuli e like me ka sneezing, batukū a me ka ʻili. ʻO kekahi mau laʻana o nā meaʻai histamine pū:
- ʻAi puhi
- ʻFishhuhu
- Nā huahana waiū fermented
- Eggplant
4. Nā meaʻai palai
ʻO nā mea ʻai palai nā mea momona, nā kolesterol a me nā calorie i ʻike ʻia e hoʻohaʻahaʻa i ka pale o ke kino. ʻO ka ʻai ʻana i nā meaʻai palai hiki ke hoʻonui i ka mumū a laila hiki ke hoʻonui i ka hopena o nā maʻi e like me ke kolesterol kiʻekiʻe a me ka momona o nā keiki. ʻO kekahi mau laʻana o nā meaʻai palai me:
- uala kahiki Palani i palai' ia
- Paʻa moa
- ʻO ka tī palai o kēlā me kēia ʻano
- Pepeʻa iʻa
- ʻĀpana ʻuala