ʻO nā salakeke olakino: nā huaora no ka hāʻule

ʻO nā huaʻai hou a me nā salakeke huaʻai maikaʻi. ʻO kekahi mau ʻano ʻano i loaʻa ka nui o nā huaora a me nā minela i ke kau i ka hāʻule. I mea e mālama ai i ke ʻano o ka cell cell maikaʻi a no laila ka nui o nā meaʻai o ka lettuce e like me ka hiki, pono ʻoe e holoi i ka letus i ke anuanu, kū wai a waiho i loko o ka wai no kekahi mau minuke. ʻO ka hopena, ʻaʻole i hoʻopau ʻia ke ʻano cell cell maikaʻi o nā lau a hiki ke pohō ka lepo i lalo. Ma hope o ka holoi ʻana, e haehae i nā lau i ʻāpana liʻiliʻi. ʻO ka hopena, he liʻiliʻi ko lākou mau ʻāpana ʻokiʻoki a mālama i nā meaʻai olakino.

Nā huaʻai a me nā mea kanu: nā huaora no ka hāʻule

I ka hāʻule hiki iā ʻoe ke hoʻohana i kēia mau huaʻai hou a me nā mea kanu no ka saladi:

• He kiʻekiʻe ka pāpaʻa a me ka calcium i ka spinach. Maikaʻi no ko mākou ʻiʻo a me nā aʻalolo.
• Ma kahi o nā huaora, hāʻawi ka kohlrabi i ka magnesium a me ka selenium.
• Loaʻa i ka pears ka nui o nā waikawa folic.
• Hāʻawi ka Mirabelle plum i ka nui o ka phosphorus a me ka zinc. He mea koʻikoʻi no nā iwi a me nā niho, hiki i ka zinc ke pale i ka mumū.
• He nui ka fiber a me ka huaora K i loko o ke kāpena ʻulaʻula, he mea nui ia no ka hoʻopaʻa koko.
• He waiwai ka letus Endive i ka huaora C a me nā mea ʻawaʻawa e hoʻoulu ai i kā mākou bile.
• He kiʻekiʻe ka momona i nā calorie akā kiʻekiʻe i ka beta-carotene.
• Loaʻa i ka Celery ka nui o ka huaora E, kahi e pale ai i ko mākou mau cell mai nā radical manuahi.