ʻO ka hui o nā huaʻai a me nā mea kanu hana i kahi hui o nā meaʻai kekahi o nā kumu waiwai nui o nā wikamina, nā minelala, nā olonā a me nā kumuwaiwai, a no laila he mea nui i nā papaʻai āpau.
Nā huahana waiū
ʻO ka mea waiwai nui i loko o nā huahana ka waiu he kalipuna ia, ʻoiai ʻo ka hāʻawi pū ʻana o kēia pūʻulu i nā protein, momona a me nā haʻuki.
Pescado
El ka iʻa He kumu maikaʻi ia o ka protein a loaʻa pū kekahi nā minelala e like me ka phosphorus, iodine a me ka calcium. Ma ka ʻaoʻao ʻē aʻe, he meaʻai e waiwai ana i nā waikawa momona e like me omega 3, a mākou e ʻike kikoʻī ai i nā iʻa momona.
Kāne
ʻO ka hui meaʻai o ka ai He kumu maikaʻi loa ia o ka protein a me kahi lako maikaʻi o ka hao, phosphorous a me ka wikamina B.
Nā mea kanu
ka nā mea kanu Kū lākou i waho no kā lākou ʻike protein kiʻekiʻe a me ka ʻike fiber.
Nā pua
ka nā hua ʻO lākou kekahi o nā meaʻai e hāʻawi i ka nui o nā protein a me nā wikamina A, B, C, a me D. ʻO ka maikaʻi ʻole o kēia meaʻai ka hāʻawi nui i ka cholesterol, no laila ʻaʻole pono e hoʻomāinoino ʻia.
Nati
ʻO nā hua kahi hui meaʻai me ka helu haʻahaʻa o ʻākoʻakoʻa a waiwai nui i nā protein a me nā lipids.
Nā Cereals
ka kiliala Loaʻa iā lākou ma waena o 65 a me 75 pākēneka o ko lākou nui kaupaona i nā carbohydrates, a ʻo ke koena he protein a me kahi pae haʻahaʻa o nā lipids. Hoʻohui ʻia, hāʻawi lākou i ka hao, potassium, phosphorus a me ka wikamina B.
E lilo i mea mua e wehewehe