ʻEhā kumuwaiwai hao no nā meaʻai mea ʻai

ʻO ka hao kahi mineral pono nui no ka metabolism, nā mākala a no ka hana kūpono ʻana o ke kino i ka nui. Hana paʻakikī kona hemahema i ka oxygen e kiʻi i nā ʻōpala a me nā ʻaʻa, ʻo ia ke kumu he huaʻai pono ʻole e mālama ʻole ʻia i ka papaʻai i ʻole e hoʻomohala i nā pilikia olakino.

Inā he mea ʻai ʻoe, a no laila ʻaʻole hiki ke ʻai i nā meaʻai o nā holoholona, ​​e like me kaʻiʻo a me nā hua manu kekahi o nā kumu waiwai hao nui a mākou e paipai aku nei iā ʻoe e noʻonoʻo.

ʻO Chickpeas

Hāʻawi kēia mau legume i ka 5 mg o ka hao i kēlā me kēia kīʻaha, a me nā protein. Hana kēia iā lākou kahi koho akamai loa no nā vegetarian a me nā vegan.

Hiki iā lākou ke ʻai holoʻokoʻa, e laʻa me ka saladi, a i ʻole hana ʻia i puree ʻono, a kapa ʻia ʻo hummus. Inā ʻoe e hele i ka koho hope loa, e noʻonoʻo e hoʻohui i ka wai lemon iā ia e kōkua i kou kino e omo maʻalahi i kāna hao.

Pōlū hua

ʻOiai kona liʻiliʻi, ʻo 1/4 kīʻaha wale nō o kēia meaʻai crunchy e hāʻawi ana ma mua o 2 mg o ka hao a aneane 10 gram o ka protein. Hiki iā lākou ke hoʻohui i nā kīʻaha he nui, mai nā yogurts i nā berena homemade, i nā salakeke. ʻAi ka poʻe he nui iā lākou iho ma ke ʻano o ka meaʻai māmā a me ka olakino olakino..

Nā pīni ʻeleʻele

Hāʻawi nā pīni kīʻaha a i ʻole nā ​​pīni ʻeleʻele i 4 mg o ka hao i kēlā me kēia kīʻaha. Hiki iā ʻoe ke hoʻohui iā lākou i nā salakeke, e hoʻomāū iā lākou, e hoʻomake iā lākou a i ʻole ka pala. ʻO nā mea hiki i kahi kini o nā pīni ʻeleʻele aneane pau ʻole. Inā hoʻopili ʻoe iā lākou me nā meaʻai i waiwai i ka wikamina C, e like me ka pepa bele a i ʻole broccoli, e kōkua ʻoe i kou kino e omo maikaʻi i ka hao.

Nā Lalamila

ʻO ka Lentil kekahi kumu hao nui no ka poʻe i hoʻoholo ʻaʻole e ʻai i nā huahana holoholona. Hāʻawi lākou i ʻoi aku ma mua o 6 mg o kēia mineral i kēlā me kēia kīʻaha a kau ʻia me ka fiber satiating. Hāʻawi ʻia kēia legume me nā ʻano e hoʻoliʻiliʻi i ka kolesterol a hoʻokūpaʻa i ke kō kō. Kaulana lākou no ko lākou maʻalahi i ka lumi kuke. Hiki iā lākou ke kāpīpī, hoʻohui ʻia i nā salakeke a i ʻole kāwili ʻia e hoʻomākaukau ai i nā mea kanu mea ʻai i waena o nā mea ʻē aʻe.


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

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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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.