Nā ʻōlelo aʻoaʻo e hoʻonui i ka helu o nā hunaola keʻokeʻo i loko o ke koko

Kanaka olakino

Pono e ʻōlelo akāka ʻia, hoʻopili pono ka papaʻai i ka helu o ʻili koko keʻokeʻo. No laila, pono e ʻaʻai i kahi papaʻai e makemake i kā lākou hana a me kā lākou ulu ʻana.

Hana ʻia nā hunaola keʻokeʻo i ka protein, a pono ʻoe e ʻai ai ʻulaʻula a keʻokeʻo, iʻa, hua manu a me nā mea kanu. I mea e hoʻonui ai i ka helu o nā hunaola keokeo, ʻaʻohe koho, pono ʻoe e ʻai i ka protein.

ʻO nā lipid kūpono

ʻO kekahi mau momona, i kapa ʻia ka māʻona, hoʻonui i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi ʻōpū. Eia naʻe, nā momona unsaturated, e like me ka aila ʻoliva, kulina a sesame paha, hāʻawi i nā momona i makemake nui ʻia i ka hoʻomohala ʻana o nā hunaola keʻokeʻo.

ʻO nā haʻuki kūpono

ka ʻākoʻakoʻa Lawe lākou i ka ikehu e pono ai i ke kino e hana i nā hunaola keokeo. Kāhea pinepine mākou iā lākou he kō, ʻo ia hoʻi, he kuleana ikaika lākou. I ka hopena, pono lākou e hoʻolako ma waena o 50 a 60% o ka pono ikaika. He maʻalahi ia e hoʻopau i ka berena, nā cereala, pasta a me ka laiki, e ʻike nei i nā huaʻai, nā mea kanu a me nā kūmū i hāʻawi pū i nā huaʻaleʻale, akā haʻahaʻa ia i nā calorie.

Nā lāʻau kūlohelohe e hoʻonui ai i nā hunaola keokeo

Hoʻohui ʻia i nā meaʻai i ʻōlelo ʻia, pono e hoʻopili i ke kālaki, nā ʻalemona, ka pāpaʻi, tī ʻōmaʻomaʻo, ka ʻaloe i ka hoʻomalu meaʻai. Ua ʻike lōʻihi ʻia kēia mau lāʻau kūlohelohe no kā lākou lāʻau lapaʻau.

ʻO nā wikamina e hoʻonui ai i nā aʻa koko keʻokeʻo

Hoʻoikaika ka Vitamin A i ka hana o lymphocytes a me nā mea ʻino. ʻO ka nele o ka wikamina A ke alakaʻi i kahi pane pale haʻahaʻa i nā virus a me nā bacteria. Paipai ʻia e komo i 600 microgram i kēlā me kēia lā i nā wahine, a me 800 i nā kāne.

Nā hopena antioxidant o ka wikamina C

No nā hopena antioxidants, ka wikamina C ke hoʻomaikaʻi i ka hana o nā keokeo keokeo a pili pono i ka hana ʻana i nā moleola kūpono e kūʻē i nā microbes. Hiki ke loaʻa nui iā lākou i ka pāhiri, ka pepa maka, ka ihi lemon, kiwi a me nā ʻalani.

ʻO ka wikamina D e hoʻonui i ka helu lymphocyte

La huaʻai D makemake i ka hoʻomohala ʻana i nā lymphocytes. Hana ka ʻili i ka wikamina D ma lalo o ka hana o Nā kukui lāhana UV. Loaʻa iā ia i loko o ka aila cod ate, puhi i puhi ʻia, sardine, salemona. Pono e hoʻopau i kēia mau meaʻai e hoʻonui loa i ka helu o nā hunaola keokeo.

ʻO Wikamina E

He antioxidant me nā keu pono he nui, i loaʻa i nā nati, aila ʻoliva a me nā mea kanu. ʻO nā meaʻai i waiwai i ka wikamina E he aila mea kanu, nā lau lau ʻōmaʻomaʻo, hua maloo, ka hua moa, ka hua, a pēlā aku.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.