ʻO ka meaʻai ke ho'ōla i ko mākou kino. He mea make. ʻO ka meaʻai he lāʻau lapaʻau a i ʻole ka lāʻau make e pili ana i ka nui o ka ʻai ʻia. Aia kekahi mau meaʻai olakino e hana liʻiliʻi, ʻeha loa. Ke ʻai nui ʻia kēia mau mea, e hōʻino nui i ko mākou kino, ʻo nā meaʻai olakino e ʻai ʻia e ʻai nui ʻia e like me kēia;
ʻO nā meaʻai olakino maikaʻi ʻole ke ʻai nui
ʻO nā meaʻai olakino maikaʻi ʻole ke ʻai nui ʻia
ʻO ka ʻaila Omega-3 a me ka ʻaila iʻa
He mea nui ka Omega-3 fatty acids no ke olakino. E hakakā ana i ka mumū i loko o ke kino, he hana koʻikoʻi i ka ulu ʻana o ka lolo a hoʻemi i ka pilikia o ka maʻi puʻuwai. Hiki ke kūʻai ʻia nā ʻaila Omega-3 ma ke ʻano o ka aila iʻa, ka aila ate cod, a me nā capsules omega-3 i hana ʻia mai nā algae.
Eia naʻe, ʻo ka loaʻa ʻana o nā momona omega-3 he mea pōʻino. ʻO ka maʻamau maʻamau i ka laulā o 1-6 grams i kēlā me kēia lā. ʻO ka lawe ʻana i ka 13-14 grams i kēlā me kēia lā he hopena hoʻokahe koko i nā kānaka olakino. He pilikia kēia, ʻoi aku ka nui o ka poʻe e lawe ana i nā mea hoʻokahe koko. Eia kekahi, ʻo ka lawe ʻana i ka nui o ka aila ate iʻa,vitamina A hiki ke hana i ka make. No ka mea he nui ka nui o ka vitamina A. He pilikia loa kēia no nā keiki a me nā wahine hāpai.
Tuna
ʻO ka tuna kekahi o nā meaʻai olakino. Akā ʻo ka hoʻohana nui ʻana he mea pōʻino. He iʻa ʻaila. He kumu maikaʻi ia o ka omega-3 fatty acids. He kiʻekiʻe loa ia i ka protein. Eia nō naʻe, loaʻa i ka tuna ke kiʻekiʻe o ka mercury.
He mea make ka Mercury i ke kino o ke kanaka. Hoʻonui ia i loko o ke kino i ka wā lōʻihi a hiki ke hoʻolōʻihi i ka ulu ʻana, pilikia ʻike, nele i ka hoʻonohonoho ʻana, lohe a me ka ʻōlelo i nā keiki.
Loaʻa i ka tuna ka nui o ka mercury, ʻoiai ʻo ia e hōʻiliʻili i loko o kāna mau kiko ponoʻī i ka manawa. Manaʻo ʻia e kaupalena nā wahine hāpai a me nā keiki i kā lākou ʻai ʻana i ka iʻa me ka mercury ʻaʻole i ʻoi aku ma mua o ʻelua i kēlā me kēia pule.
ke kinemona
ke kinemonaHe mea ʻala ʻono ia i loaʻa kekahi mau lāʻau lapaʻau. He waiwai ia i nā antioxidants. E hakakā ana i ka mumū a hoʻohaʻahaʻa i ke kō koko. Hoʻemi pū ia i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes, ka maʻi kanesa a me nā maʻi neurodegenerative.
Eia nō naʻe, loaʻa i ka kinamona ka nui o kahi pūhui i kapa ʻia ʻo coumarin, hiki ke hōʻeha i nā ʻano nui. Ke ʻai nui ʻia ka coumarin, lilo ke kinamona i mea ʻai ʻino. ʻElua ʻano nui o ke kinamona i loaʻa nā ʻano like ʻole o ka coumarin:
ʻO ke kinamona Cassia: Loaʻa iā ia ka nui o ka coumarin.
ʻO ke kinamona Ceylon: ʻO ke kinamona Ceylon, ʻo ia ka kinamona maoli, ʻoi aku ka haʻahaʻa o ka coumarin.
ʻO ka ʻai ʻana o ka coumarin i kēlā me kēia lā he 0,1 mg i hoʻokahi kilokani o ke kaumaha o ke kino. ʻO ka ʻai ʻana ma mua o kēia hiki ke hoʻomake i ka ate a me ke kanesa. Ma muli o ka ʻai ʻana i kēlā me kēia lā, ʻaʻole ia e ʻōlelo ʻia e ʻai ma mua o 0,5-2 grams o ka cinnamon cassia i kēlā me kēia lā. Eia naʻe, hiki iā ʻoe ke ʻai i 5 grams (1 teaspoon) o ke kinamona Ceylon i kēlā me kēia lā.
ke kope
He mea inu pono ka kofe i loaʻa nā antioxidants a me nā mea hana ʻē aʻe. Hoʻemi ia i ka hopena o nā maʻi ate, type 2 diabetes a me nā maʻi neurodegenerative.
ʻO ka nui o ka hoʻohana ʻana i ka caffeine i kēlā me kēia lā he 400 mg. ʻO ka ʻai ʻana ma mua o kēia nui ke kumu o nā pilikia e like me ka insomnia, irritability, anxiety, cramps opu, palpitations naʻau a me ka haʻalulu ʻiʻo.
Akepaʻa
ʻO Offal nā ʻāpana momona o nā holoholona. ʻO ke akepaʻa kekahi o lākou. He waiwai nui ia i nā meaʻai he nui e like me ka hao, ka huaora B12, ka huaora A a me ke keleawe. Akā, ʻo ka 100 grams o ke ake pipi e hāʻawi i ʻeono manawa i ka pono o kēlā me kēia lā o ka huaora A a me 7 mau manawa o ke keleawe.
ʻO ka Vitamin A he huaʻa momona momona, ʻo ia hoʻi, mālama ʻia i loko o ko mākou kino. No laila, hiki i ka hoʻohana nui ʻana ke kumu i ka make ʻana o ka vitamina A. ʻO ka hopena, loaʻa nā hōʻailona e like me nā pilikia ʻike, ʻeha iwi, nausea a me ka luaʻi.
Loaʻa i ka nui o ke keleaweʻawaʻawa keleawe lawe mai me ia. Hiki i kēia ke hoʻoulu i ke kaumaha oxidative a me nā loli neurodegenerative a hoʻonui i ka pilikia o ka maʻi o Alzheimer.
ʻOiai he olakino maikaʻi loa ke akepaʻa a me ka meaʻai, ʻaʻole ia he meaʻai hiki ke ʻai ʻia i kēlā me kēia lā. Ua lawa ka ʻai ʻana i hoʻokahi pule.
mea kanu kea
ʻO nā mea kanu Cruciferous kahi ʻohana o nā mea kanu i loaʻa i nā mea kanu e like me ka broccoli, Brussels sprouts, a me ke kāpeti. ʻO kēia mau meaʻai olakino e hoʻemi i ka pilikia o ka maʻi kanesa a me ka maʻi puʻuwai.
Eia nō naʻe, loaʻa i kēia mau mea kanu nā mea i kapa ʻia ʻo thiocyanates. Hoʻopili ia i ka hiki o ke kino ke komo i ka iodine. Hoʻokumu kēia i kahi maʻi i kapa ʻia ʻo hypothyroidism. hypothyroidism 'o ia ho'i, ua emi ka hana o ka thyroid gland. ʻO ka hopena, hoʻonui ka thyroid gland, loaʻa ke kaumaha, constipation, maloʻo ka ʻili a me ka nāwaliwali. ʻAʻole pono ka poʻe me nā pilikia thyroid e ʻai nui i kēia mau mea kanu.
nā hua brazilaia i waena o nā kumu meaʻai maikaʻi loa o ka selenium. ʻO ka Selenium he mea pono ia akā hiki ke lilo i mea ʻawaʻawa i ka nui.
ʻO ka ʻai i kēlā me kēia lā o ka selenium he 50-70 micrograms no nā pākeke. ʻO ka pae hoʻomanawanui kiʻekiʻe ma kahi o 300 micrograms no nā pākeke. He 95 micrograms o selenium i loko o kahi nut Brazil nui.
ʻOi aku kēia ma mua o ka nui o kēlā me kēia lā no nā pākeke. ʻOi aku ma mua o ʻekolu manawa ka nui i ʻōlelo ʻia no nā keiki. ʻO ka ʻai ʻana i 4-5 mau nati Brazil wale nō ka hopena i ka hiki ʻana o ke kanaka makua i ka palena kiʻekiʻe o kā lākou ʻai selenium palekana.
ʻO nā hōʻailona o ka make ʻana o ka selenium e pili ana i ka nalowale o ka lauoho a me nā kui, nā pilikia digestive, a me nā pilikia hoʻomanaʻo.
