ʻO nā meaʻai i loko o ka wai e hoʻemi maʻalahi iā ʻoe? E ʻike ʻoe i ka pane i kēia nīnau ke heluhelu ʻoe i ka ʻatikala.
Ua ʻike mākou he ʻekolu hapaha o ko mākou kino i hana ʻia i ka wai. ʻO ia ke kumu he mea nui ka inu ʻana i ka wai e mālama ai i ko mākou kino. No ka mea, hoʻoponopono ka wai inu, hoʻoponopono a pale i ka metabolism.
ʻO ka mea pōʻino, ʻoiai he mea pono ia, he hapa nui o ka poʻe e lohi a poina paha i ka inu wai. Inā ʻaʻole lawa ka wai, pehea e loaʻa ai i ko kākou kino ka wai e pono ai?
ʻOiaʻiʻo, ʻaʻole loaʻa iā mākou ka wai e pono ai ko mākou kino ma ka inu ʻana i ka wai. Pehea lā kāua e hui ai? ʻOiaʻiʻo, nā meaʻai i loaʻa ka wai. ʻO kekahi mau huaʻai a me nā meaʻai e like me ka maikaʻi o ka wai inu i ka hoʻokō ʻana i nā pono wai o ke kino.
ʻAʻole hiki iā mākou ke hoʻokō i kā mākou pono wai i kēlā me kēia lā ma ka inu wai. Hāʻawi ʻia ka 20% o ka wai i kēlā me kēia lā mai nā meaʻai paʻa, ʻoi aku ka nui o nā huaʻai a me nā mea kanu.
ʻO ka pōmaikaʻi nui o ka ʻai ʻana i nā meaʻai me ka nui o ka wai, ʻo ia ka hāʻawi ʻana i nā calorie liʻiliʻi a hāʻawi i ka satiety. Eia ka nui o ka wainā meaʻai i loaʻa…
Nā meaʻai me ka wai
watermelon
Waiwai: 92%
watermelon He olakino maikaʻi loa ia a ʻo kekahi o nā meaʻai i loaʻa ka wai nui loa. Aia i loko o kahi kīʻaha 1 ʻoi aku ka hapalua o ke aniani wai. Hāʻawi ia i nā meaʻai koʻikoʻi e like me ka fiber, ka huaʻa C, ka huaʻa A a me ka magnesium. He haʻahaʻa loa ia i nā calorie. Ma muli o kona kiʻekiʻe o ka wai, he haʻahaʻa haʻahaʻa haʻahaʻa ka nui o ka wai. ʻO nā meaʻai me ka haʻahaʻa calorie haʻahaʻa e kōkua i ka lilo ʻana i ke kaumaha ma o ka hāʻawi ʻana i ka māʻona.
Eia kekahi, waiwai nui ka watermelon i nā antioxidants ikaika e like me lycopene. Hiki i kēia pūhui ke hōʻemi i ka pōʻino oxidative e hoʻoulu ai i ka maʻi puʻuwai a me ka maʻi diabetes.
strawberries
Waiwai: 91%
kou strawberry kiʻekiʻe ka nui o ka wai, ma kahi o 91% o kona kaumaha mai ka wai. ʻO ka ʻai ʻana i nā strawberries e hoʻemi mau i ka mumū e hoʻoulu ai i ka maʻi puʻuwai, ka maʻi diabetes, ka maʻi Alzheimer a me nā ʻano maʻi maʻi like ʻole.
melon
Waiwai: 90%
ʻO ka Melon kahi huaʻai nui loa a pono loa. Aia ma kahi o 90% wai. Hoʻokahi kīʻaha ʻoi aku ma mua o ka hapalua kīʻaha wai. Hoʻokahi kīʻaha melon he 2 grams o ka fiber. Hana pū ka wai a me ka fiber e hoʻemi i ka ʻai.
Eia kekahi, waiwai nui ka cantaloupe i ka huaora A. Hoʻoikaika ia i ka ʻōnaehana pale e pale aku i nā maʻi.
peaches
Waiwai: 89%
peachesMa kahi o 90% o kona kaumaha he wai. Hāʻawi pū ia i nā huaora a me nā minela koʻikoʻi e like me ka huaora A, ka huaora C, nā huaora B a me ka potassium.
ʻO ka ʻai ʻana i ka peach me kāna ʻili e hāʻawi i nā antioxidants e hakakā i ka maʻi e like me ka chlorogenic acid. ʻO ka peach kahi hua puʻuwai me kona wai a me ka fiber a he haʻahaʻa ka calorie.
alani
Waiwai: 88%
alani He olakino maikaʻi. Loaʻa i ka ʻalani ka hapalua o ke aniani wai, fiber a me nā meaʻai like ʻole. ʻO kēia mau meaʻai he huaora C a me ka potassium, ka mea e hoʻoikaika ai i ka palekana a hoʻoikaika i ke olakino naʻau.
Hāʻawi pū ka ʻalani i nā flavonoids e pale ai i ka pōʻino o ke kelepona ma ka hoʻemi ʻana i ka mumū. He waiwai ia i nā antioxidants pale i ka maʻi. ʻO ka wai a me ka fiber i loko o nā ʻalani e kōkua i ka mālama ʻana i ka ʻai, e hāʻawi i ka manaʻo o ka piha.
Waiu waiu
Waiwai: 91%
He meaʻai nui ka waiū skim. Aia ka nui o ka wai. Eia nō naʻe, hāʻawi ia i ka nui o nā huaora a me nā minela e like me ka vitamina A, calcium, riboflavin, vitamin B12, phosphorus a me ka potassium.
Kukama
Waiwai: 95%
KukamaʻO ia kekahi o nā meaʻai nui loa ka wai. Aia i loko o ka wai a pau. Hāʻawi pū ia i nā mea liʻiliʻi o ka huaora K, kekahi mau meaʻai e like me ka potassium a me ka magnesium.
Ke hoʻohālikelike ʻia me nā mea ʻai ʻē aʻe i waiwai nui i ka wai, ʻo nā kukama ka haʻahaʻa loa o nā calorie. ʻO ka hapalua kīʻaha (52-gram) he 8 calories wale nō.
lettuce
Waiwai: 96%
Hoʻokahi kīʻaha letus i ʻoi aku ma mua o ka hapahā kīʻaha wai, a me 1 gram o ka fiber. Hoʻokō pū ia i ka 5% o ka pono folate i kēlā me kēia lā. He mea koʻikoʻi ka folate no nā wāhine hāpai no ka mea he kōkua ia e pale i nā hemahema hānau.
Eia hou, he kiʻekiʻe ka letus i nā huaora K a me A, ʻo ia mau mea ʻelua e hoʻoikaika i nā iwi a kākoʻo i ka pale ʻana. Eia kekahi, ʻo ka hui pū ʻana o ka wai a me ka fiber i ka letus e hoʻemi i ka calorie. ʻO ka lawelawe kīʻaha 1 he 10 calories wale nō.
Kopa a me nā kopa
Waiwai: 92%
Hana ʻia nā broths a me nā sopa mai ka wai. No laila, hoʻomaʻemaʻe lākou i ke kino. No ka laʻana, 1 kīʻaha (240 grams) o ka moa moa i hana ʻia me ka wai. He mea maʻalahi kēia i ka hoʻokō ʻana i nā pono wai o kēlā me kēia lā.
ʻO ka ʻai ʻana i nā meaʻai nui i ka wai e like me ka broths a me ka soup e kōkua mau i ka lilo ʻana o ke kaumaha no ka mea haʻahaʻa lākou i nā calorie. Ua hōʻike ʻia nā haʻawina he nui ka poʻe e ʻai i ka sopa ma mua o ka ʻai nui e ʻai i nā calorie liʻiliʻi.
ʻO Kabak
Waiwai: 94%
ʻO KabakHe mea kanu ʻai ia me nā ʻano pono olakino. Loaʻa i ka 1 kīʻaha o ka zucchini ʻoki ʻia ma mua o 90% wai a hāʻawi i 1 gram o ka fiber. Hoʻemi kēia i ka ʻai.
Ma muli o kona kiʻekiʻe o ka wai, he haʻahaʻa loa ka zucchini i nā calorie ma ka nui, me ka 1 calories wale nō ma ke kīʻaha.
Seleri
Waiwai: 95%
SeleriAia ka nui o ka wai a ʻo ia kekahi o nā mea kanu me ka nui o ka wai ma waena o nā meaʻai i loko o ka wai. Aia i loko o kahi kīʻaha 1 ka hapalua o ke aniani wai. Hāʻawi kēia nui i ka 16 calories.
E like me nā lau ʻai ʻē aʻe, hoʻoikaika ka celery i ka pohō kaumaha ma muli o kona kiʻekiʻe o ka wai a me nā calorie haʻahaʻa. Eia kekahi, aia kekahi fiber a me nā meaʻai koʻikoʻi he nui.
He waiwai ia i ka huaora K a me ka potassium, ka mea e pale aku ai i ka maʻi puʻuwai, kekahi ʻano maʻi kanesa, a me nā maʻi pili iwi e like me ka osteoporosis.
yogurt maʻemaʻe
Waiwai: 88%
Simpleyogurtloaʻa ka nui o ka wai a me nā meaʻai. Aia ka 1 kīʻaha o ka yogurt maʻemaʻe ma mua o 75% wai. Hāʻawi pū ia i nā huaora a me nā minela like ʻole e hoʻoikaika ai i ke olakino iwi, e like me ka calcium, phosphorus a me ka potassium.
ʻO Yogurt kekahi kumu nui o ka protein. ʻO ka ʻai ʻana i ka yogurt e hōʻemi i ka ʻai ma muli o ka nui o ka wai a me ka protein. No laila, hāʻawi ia i ke kaumaha kaumaha.
nā komako
Waiwai: 94%
nā komakoLoaʻa iā ia kahi hiʻohiʻona momona maikaʻi. Aia i loko o hoʻokahi tōmato ma kahi o ka hapalua o ke aniani wai. He kumu maikaʻi loa ia o nā huaora A a me C e hoʻoikaika i ka pale.
ʻOi aku ka kiʻekiʻe o ka wai o nā tōmato, ʻoi aku ka haʻahaʻa o kā lākou calorie. He 149 calories wale no ka lawelawe ana he 32 gram. Eia kekahi, waiwai nui nā tōmato i nā antioxidants e pale ai i kekahi mau maʻi, e like me ka fiber a me ka lycopene.
kekahi pahūpahū
Waiwai: 92%
ʻO ka Pepa kahi mea kanu i mea maikaʻi loa i ke olakino. ʻOi aku ma mua o 90% o ka paona o ka pepa me ka wai. He waiwai ia i ka fiber, nā huaora a me nā minela e like me nā huaora B a me ka potassium. Loaʻa pū kekahi i nā antioxidants carotenoid e hoʻohaʻahaʻa i ka pilikia o kekahi mau maʻi maʻi a me nā maʻi maka. Ma muli o kona kiʻekiʻe o ka wai, he haʻahaʻa loa nā pepa chili i nā calorie, me 149 grams o 46 calories.
cauliflower
Waiwai: 92%
cauliflowerHe meaʻai nui ia me ka nui o ka wai. Hāʻawi ka 100 grams o ka puaʻala ma mua o ka hapahā kīʻaha wai a me 3 grams o ka fiber. He haʻahaʻa ka calorie ma muli o ka nui o ka wai. Hoʻokahi kīʻaha he 25 calories wale nō.
Eia kekahi, ʻoi aku ka nui o nā huaora a me nā minela like ʻole ma mua o 15, e like me ka choline, ʻaʻole i loaʻa i nā meaʻai he nui. ʻO Choline kahi meaʻai e hoʻoikaika ai i ke olakino lolo.
Kāpiki
Waiwai: 92%
KāpikiHe mea kanu cruciferous maikaʻi loa ia. He haʻahaʻa loa ia i nā calorie. Loaʻa iā ia ka nui o ka fiber a me ka waiwai waiwai. He waiwai nō hoʻi ia i ka huaora C, ka huaora K, ka folate, a me nā ʻano minerala like ʻole e pono ai ke olakino.
ʻO kahi laʻana, ʻo kāna mau huaʻai C e hoʻemi ana i ka mumū a hoʻohaʻahaʻa i ka pilikia o nā maʻi maʻi e like me ka maʻi diabetes a me ka maʻi puʻuwai. Loaʻa i ka kāpeti nā glucosinolates, he mau antioxidants ia e pale aku ai i kekahi mau ʻano o ka maʻi kanesa, e like me ka maʻi kanesa.
grapefruit
Waiwai: 88%
grapefruitʻO ia kekahi o nā meaʻai me ka nui o ka wai. Loaʻa ka hapalua o ka hua waina ma kahi o ka hapalua o ke aniani wai. No laila, he hua kūpono ia no ka hoʻokō ʻana i nā pono wai i kēlā me kēia lā.
Hoʻohui ʻia, waiwai nui ka grapefruit i ka fiber, antioxidants, nā huaora like ʻole a me nā minela e like me ka vitamina A, potassium a me ka folate. Loaʻa iā ia ka nui o ka huaora C, kahi e hoʻoikaika ai i ka ʻōnaehana pale.
Kīkī hale
Waiwai: 80%
ʻO ka cheese cheese kahi meaʻai waiu momona me nā waiwai moisturizing. Ma kahi o 80% o ke kaumaha o ka paʻakai ka wai. Eia kekahi, ʻo kahi kīʻaha kīʻaha 1 he 25 grams o ka protein. Pili kēia nui i ka 50% o ka pono o ka protein i kēlā me kēia lā. ʻO ka wai kiʻekiʻe a me ka nui o ka protein e hōʻemi i ka makemake.
E hōʻuluʻulu;
ʻAʻole mākou e hoʻokō i nā pono wai o ko mākou kino ma ka inu ʻana i ka wai. ʻO nā meaʻai me ka nui o ka wai e kōkua pū i ka hoʻokō ʻana i nā pono wai o ke kino.
ʻO nā meaʻai i loaʻa ka nui o ka wai, ʻo ia nā huaʻai a me nā mea kanu e like me ka watermelon, melon, strawberries, peaches, grapefruit, kukama, letus, tomato, pepa, a me zucchini.
