ʻAi ʻoe i nā huaʻai a me nā mea kanu ma ka ʻili ʻana iā lākou?
Ua ʻili a ʻili paha kāu mau huaʻai a me nā mea kanu? ʻO ka hoʻohana ʻana he mea hoʻopaʻapaʻa.
ʻAi ma ka ʻili ʻana, maʻamau pesticides He mea makemake ia e hoemi i na koena laau e like me Eia nō naʻe, ʻo ka wehe ʻana i ka ʻili ka hopena o ka wehe ʻana i kekahi o nā ʻāpana momona o ka mea kanu.
He meaʻai ka ʻili o nā huaʻai a me nā mea kanu
Hoʻopiha ʻia nā ʻili i nā meaʻai pono. ʻOkoʻa ka nui o nā meaʻai i loko o lākou ma muli o ke ʻano o ka huaʻai a i ʻole ka mea kanu. Eia nō naʻe, ʻoi aku ka nui o nā huaora, nā minela a me nā mea kanu ʻē aʻe i hoʻopaʻa ʻole ʻia e like me ko lākou mau mea like.
He ʻōpala maka keleLoaʻa iā ia he 332% ʻoi aku ka nui o ka huaora K, 142% ʻoi aku ka nui o ka huaora A, 115% ʻoi aku ka nui o ka huaora C, 20% ʻoi aku ka nui o ka calcium a hiki i ka 19% ka nui o ka potassium.
Pēlā nō, hiki i ka ʻuala i hoʻolapalapa ʻia me ka ʻili he 175% ʻoi aku ka nui o ka huaora C, 115% ʻoi aku ka potassium, 111% ʻoi aku ka folate, a me 110% ʻoi aku ka magnesium a me ka phosphorus ma mua o ka mea i ʻili ʻia.
ʻO ka ʻili o nā huaʻai a me nā mea kanuLoaʻa ka nui o nā fiber a me nā antioxidants. No ka laʻana, hiki i ka 31% o ka nui o ka fiber i loko o kahi mea kanu i loaʻa i kāna ʻili. ʻO ka mea hou aku, nā pae antioxidant hua ihiHiki iā ia ke 328 manawa kiʻekiʻe ma mua o ka ʻiʻo.
No laila, ʻai ʻana i nā huaʻai a me nā mea kanu me ka ʻili ʻolehoʻonui i ka ʻai.
ʻO ka meaʻai me kā lākou pūpū e hoʻopiha iā ʻoe no ka lōʻihi
ʻO ka ʻili o nā huaʻai a me nā mea kanu Hoʻemi ia i ka pōloli a kōkua iā ʻoe e māʻona no ka lōʻihi.
ʻO ka hapa nui kēia ma muli o kona kiʻekiʻe o ka fiber. ʻOiai ʻokoʻa ka nui o ka fiber, hiki i nā huaʻai a me nā mea kanu hou ke loaʻa i kahi hapakolu o ka fiber ma mua o ka ʻili ʻana.
He nui nā haʻawina e hōʻike ana i ka fiber e ʻoi aku ka piha o ʻoe no ka lōʻihi. Hāʻawi ka Fiber i kahi manaʻo piha lōʻihi ma o ka hoʻolōʻihi kino ʻana i ka ʻōpū, hoʻolōʻihi i ka manawa hoʻomaha a i ʻole ka hopena i ka wikiwiki o ka hoʻokuʻu ʻia ʻana o nā hormones satiety i ke kino.
Hōʻike nā haʻawina he ʻano fiber i ʻike ʻia ʻo ka fiber viscous i loaʻa i loko o nā huaʻai a me nā huaʻai e hoʻemi i ka makemake.
Hoʻohana pū ʻia ka fiber i meaʻai no ka bacteria e noho ana i loko o ka ʻōpū. Ke ʻai kēia mau bacteria i ka fiber ʻakika momona kaulahao pōkole hana a hoʻonui i ka manaʻo o ka māʻona.
Ua hōʻike ʻia kahi loiloi o 38 o 32 mau haʻawina ua ʻike nā mea komo i ka piʻi ʻana o ka satiety ma hope o ka hoʻonui ʻia ʻana o ka fiber. Eia kekahi, ua ʻike kekahi mau haʻawina ʻo nā meaʻai momona i ka fiber e hoʻemi i ka pōloli a no laila ka nui o nā calorie i ʻai ʻia i kēlā me kēia lā, a laila e alakaʻi i ka pohō kaumaha.
No laila, hiki i nā huaʻai a me nā huaʻai me nā pūpū ke kōkua i ka hoʻohaʻahaʻa i ka pōloli a me ke kōkua pū me ka pohō kaumaha.
Hiki i nā huaʻai a me nā mea kanu me nā pūpū ke pale aku i kekahi mau maʻi
ʻO nā huaʻai a me nā mea kanu nā mea kanu pono e hōʻemi i ka pilikia o kekahi mau maʻi. antioxidants komo. ʻO ka hana nui o nā antioxidants ka hakakā ʻana i nā molekole paʻa ʻole i ʻike ʻia he radical manuahi.
Ke kiʻekiʻe loa nā pae radical manuahi, hiki iā lākou ke hoʻoulu i ke koʻikoʻi oxidative hiki ke hōʻino i nā cell a hiki ke hoʻonui i ka pilikia o ka maʻi.Manaʻo nā kānaka noiʻi hiki i nā antioxidants ke hoʻemi i ka pilikia o ka maʻi puʻuwai a me kekahi mau ʻano o ka maʻi kanesa.
ʻO kekahi mau antioxidants i loaʻa i nā huaʻai a me nā mea kanu e hoʻohaʻahaʻa i ka pilikia o nā maʻi neurological e like me Alzheimer's.
ʻO nā huaʻai a me nā huaʻai he kiʻekiʻe maoli i nā antioxidants, me ka ʻoi aku ka nui o ka peel, e like me ka noiʻi.
I loko o kahi noiʻi, ʻo ka lawe ʻana i ka peach peels ka hopena i 13-48% ka emi ʻana o nā antioxidants. Ma kekahi noiʻi ʻē aʻe, ʻoi aku ka nui o nā pae antioxidant i 328 mau manawa i ka ʻili o nā huaʻai a me nā mea kanu ma mua o kā lākou ʻai.
No laila, no ka hoʻonui ʻana i kāu ʻai antioxidant mai nā huaʻai a me nā mea kanu, pono ʻoe e ʻai iā lākou me nā pūpū.
ʻAʻole hiki ke ʻai ʻia ka ʻili o kekahi mau huaʻai a me nā mea kanu.
Hiki ke paʻakikī ke ʻili a me ka ʻai ʻana i kekahi mau huaʻai a me nā mea kanu. No ka laʻana, ʻaʻole hiki ke ʻai ʻia nā ʻili o ka avocados a me ka ʻōpala inā ʻaʻole i ʻai ʻia i ka moa a i ʻole ka maka.
ʻAʻole hiki ke ʻai ʻia ka ʻai ʻana i nā huaʻai a me nā mea ʻai ʻē aʻe me ko lākou ʻili, e like me ka pineapple, melon, maiʻa, aniani a me ka celery ma muli o ko lākou ʻano paʻakikī. ʻO ka maʻamau ka ʻili ʻia a hoʻolei ʻia kā lākou pūpū.
ʻO ke ala like, hua citrusHe iwi ʻawaʻawa kona. ʻAʻole hiki ke ʻai ʻia ko lākou pūpū a hoʻolei ʻia.
Hoʻohana pinepine ʻia nā pesticides e hōʻemi i ka pōʻino o nā mea kanu a hoʻonui i nā hua. Kūʻē i ka manaʻo kuʻuna, loaʻa kēia pesticide i nā huaʻai a me nā mea kanu maʻamau.ʻOiai ke komo nei kekahi mau lāʻau pesticides i loko o ka ʻiʻo o ka huaʻai a me nā mea kanu, nui ka nui i koe i ka ʻili o waho.
ʻO ka holoi ʻana ke ala e hoʻopau ai i nā koena pesticide i hoʻopaʻa ʻia i ka ʻili o ka ʻili. Akā ʻo ka ʻili ʻana i ka ʻili ʻaneʻane e hoʻopau loa i nā mea ʻawaʻawa.
No ka laʻana, ua hōʻike ʻia kahi loiloi hou e pili ana i ka 41% o nā koena pesticide i loaʻa i loko o nā hua i holoi ʻia me ka wai, me ka hoʻonui ʻana i ka ʻili ʻana i kēia wehe ʻana a hiki i ka pālua.
ʻO wai nā huaʻai e ʻai ʻia me ko lākou ʻili?
He palekana ka ʻili o kekahi mau huaʻai a me nā mea kanu, akā ʻaʻole paha kekahi. Aia ma lalo ka papa inoa o nā huaʻai a me nā mea kanu hiki ke ʻai ʻia me ka ʻili ʻole a i ʻole.
ʻAi ʻole i nā huaʻai a me nā lau ʻai ʻole
avocado
ʻO Citrus (ʻalani, lemon, ʻalani, etc.)
ʻO nā hua ʻāina (ka maiʻa, pineapple, papaya, mango, etc.)
kālika
ʻōpae hoʻoilo
Melon watermelon
onions
ʻAi ʻia nā huaʻai a me nā meaʻai me ko lākou ʻili
Mele
apricots
ʻO Asparagus
hua hua
carrots
kamako iki
Kukama
eggplant
hua waina
kiwi
Fish
peaches
ohia
kekahi pahūpahū
Erik
ʻO Kabak
Pehea e holoi ai i nā huaʻai a me nā huaʻai?
Ma mua o ka ʻai ʻana i nā huaʻai hou a me nā mea kanu, pono e holoi pono iā lākou me ka wai e wehe i nā koena makemake ʻole mai ko lākou ʻili.
No ke aha e holoi ʻia ai ka meaʻai hou?
ʻO ka holoi pono ʻana i nā huaʻai a me nā lau ʻai hou, me ka maʻi maʻi honua a i ʻole, e hōʻemi i ke komo ʻana o nā koena a me nā germs i loko o ke kino.
Hoʻohana ʻia ka meaʻai hou e ka lehulehu ma mua o ka lawe ʻia ʻana mai ka mākeke a i ʻole ka mākeke. ʻOi aku ka maikaʻi o ka manaʻo ʻaʻole maʻemaʻe nā lima a pau e pā i ka meaʻai hou.
Eia kekahi, hiki i ka poʻe i loko o kahi kaiapuni like me ka meaʻai ke ʻu a me ke kihe, no laila hiki ke loaʻa nā maʻi maʻi a i ʻole bacteria ma ka meaʻai.
ʻO ka holoi pono ʻana i nā huaʻai hou a me nā lau ʻai ma mua o ka ʻai ʻana iā lākou e hōʻemi nui i ke koena i loaʻa ma luna o lākou ma mua o ka komo ʻana i loko o ka friji.
Ka holoi ʻana i nā huaʻai a me nā mea kanu me ka wai
ʻO ka holoi ʻana i nā huaʻai hou a me nā lau ʻai i ka wai anuanu ma mua o ka ʻai ʻana iā lākou he mea maʻemaʻe maikaʻi a me ka hana palekana meaʻai.
Ma mua o kou hoʻomaka ʻana e holoi i nā meaʻai hou, e holoi pono i kou mau lima me ke kopa a me ka wai. E hōʻoia i ka hoʻomaʻemaʻe maikaʻi ʻia ʻana o nā kīʻaha, nā poho a me nā ʻili āu e hoʻohana ai no ka holoi ʻana i kāu meaʻai.
E hoʻomaka ma ka ʻoki ʻana i nā wahi ʻeha a ʻike ʻia paha o ka meaʻai. Eia nā ʻano hana maʻamau i hiki ke hoʻohana ʻia no ka holoi ʻana i nā ʻano meaʻai like ʻole.
ʻO nā huaʻai a me nā mea kanu i hana ʻia e ka hui
ʻO nā huaʻai me nā ʻili paʻa e like me nā ʻōlaʻi, nā lemona a me nā pears, a me nā hua ʻai aʻa e like me ka ʻuala, kāloti a me nā turnips, pono e palaki ʻia me kahi pulupulu maʻemaʻe a palupalu e hoʻopau maikaʻi i ka ʻōpala.
nā lau ʻōmaʻomaʻo
Pono e hoʻoneʻe ʻia nā mea kanu cruciferous e like me ka spinach, letus, chard, leeks a me Brussels sprouts mai ka ʻaoʻao o waho, a laila hoʻomoʻi ʻia i loko o kahi pola wai anuanu a holoi ʻia me ka wai maʻemaʻe mai kahi kīʻaha ʻē aʻe.
ʻO nā huaʻai a me nā lau ʻai
Hiki ke hoʻomaʻemaʻe ʻia nā ʻōpala, nā halo a me nā ʻano meaʻai ʻē aʻe e wāwahi ʻia me ke kahe mau o ka wai a me ka hamo māmā, me ka hoʻohana ʻana i kou manamana lima e wehe i nā koena, e like me ke one.
Ma hope o ka holoi pono ʻana i ka meaʻai, e hoʻomaloʻo me ka pepa maʻemaʻe a i ʻole ke kāwele lole.
Ma ka hopena;
ʻO nā ʻili o nā huaʻai a me nā mea kanu he waiwai nui i ka fiber, nā huaora, nā minerala a me nā antioxidants, e lilo ai lākou i ʻāpana ʻoi loa o ka mea kanu.
Hiki ke ʻai ʻia ka hapa nui o nā huaʻai me ka ʻili. ʻO nā mea hiki ʻole ke ʻai ʻia me ka ʻili, ʻo ia ka mea paʻakikī ke hoʻoheheʻe ʻia ma muli o ko lākou paʻakikī a me ka ʻono ʻawaʻawa. E like me ka mea hiki, pono e ʻai i nā huaʻai a me nā mea kanu me ka ʻole o ka ʻili ʻana.
ʻO ka holoi ʻana i nā huaʻai a me nā mea kanu hou e kōkua i ka hōʻemi ʻana i nā germs ma luna a me ke koena e hiki ai iā ʻoe ke maʻi.
