Hoʻopau maikaʻi ka mālama kino ma o ka meaʻai
ʻO ka ʻili, ʻo ia ka ʻāpana nui loa o ke kino, ʻo ia kekahi o nā mea e hoʻoholo i ka nani o kahi kanaka. No ka mea e hōʻike ana i kēia ma lalo o ke olakino olakino, pono e mālama nā kānaka iā ia ma o ka mālama pono ʻana i ka hydrated, pale ʻia mai nā hihi UV ʻona, a hoʻolako i nā mea kanu ma o ka mālama ʻana. haipule.
Mālama i ka ʻili maikaʻi i ka ʻai ʻana i ke olakino
Ma waho aʻe o ka loaʻa a mālama pono i ka kīʻaha maikaʻi a me nā hana mālama mālama kino, ʻo ka meaʻai kekahi o nā mea e hoʻopilikia nui loa i ke olakino o ka ʻili. No ka mea ua mākaukau nā mea kanu o nā meaʻai like ʻole e hoʻokomo i loko o ke kino, pono ke ʻike ʻia e nā kānaka o ke ʻano o ka mea e pono ai ke kino.
No ka ʻaka olakino maikaʻi, ʻae nā poʻe loea e ʻai nā kānaka i nā blueberries, cranberry, raspberry, strawberry, cherries, gooseberries, anggur opra, pumpkins, kāloti, butternut squash a me nā ʻuala kūmaka no ka mea ua waiwai lākou i nā antioxidants e pale aku i nā cell mai ka hoʻopōʻino.
ʻ expertslelo nā loea ʻili e hiki i nā antioxidants nui e like me nā huaora A, C a me E hiki ke kōkua maoli i ka hōʻemi ʻana i nā hōʻino ʻia e nā kumu ʻino o ka lā. Hiki ke kōkua i kēia mau vitamin i ka hōʻemi i nā pōʻino i hōʻake ʻia e kekahi mau mea pili i ke kaiapuni. Hōʻike nā haʻawina he pono ka nui o ka vitamin A no ke olakino o ke koko a me ka ʻili. ʻO nā kumu nui o ka huaora A nā mea kanu e like me ka kaloti, ka paukena, nā ʻuala, ka butternut squash a me nā lau ʻala lau e like me ka spinach. ʻO nā hua e like me ke cantaloupe, nā mango a me nā ʻmato he kumu nui nō hoʻi o ka vitamina A.
He maikaʻi hoʻi ka vitamin C no ka ʻili. Hoʻohui ʻia i kou hoʻoikaika ʻana i kou ʻōnaehana pale i nā maʻi liʻiliʻi a me nā maʻi nui; ʻO ka vitamini C kekahi ʻano antioxidant topical kaulana i ʻike i kāna ʻano hana. ʻO nā meaʻai momona i ka vitamona C ka huaʻai, nā hua ʻai a me nā mea ʻai like e like me ka wai o ka wai a me ka wai huaʻai, nā ʻāpana papaya, nā huaʻomaʻo a me nā kiwis, me nā kumula ʻulaʻula a me nā ʻōmaʻomaʻo, ka broccoli a me ka cauliflower. ʻO ka Vitamin E hoʻi kekahi mea koʻikoʻi no ka mea he lawelawe ia ma ka ʻili. ʻO nā punawai nui o ka meaʻai e loaʻa ana i ka Huaora E nā mea kanu e like me ka spinach a me ka asparagus, nā aila aila, nā nati, nā hua a me nā ʻoliva.
ʻO nā momona maikaʻi a i ʻole nā faturatur unsaturated e like me nā momona momona o omega-3 maikaʻi nō hoʻi no ka ʻili a me ka puʻuwai. Loaʻa nā Omega-3 i loko o nā iʻa aila hiki ke kōkua i ka pale i kou kino mai nā hopena maikaʻi ʻole o ka lā a me nā maʻi puʻuwai āpau. ʻO ka hoʻonui i nā iʻa ʻaila, nā kumu kumu nui o ka omega-3 he mau flaxseed papa, nā ʻnole a me nā hua. ʻO nā kumuwaiwai ʻē aʻe o ka monounsaturated a i ʻole unsaturated iʻa waikawa ka ʻaila oliva, ʻaila Canola, ʻaila almond, hazelnut oil, avocados, olives, almonds a me nā hazelnuts.
