Nā kumuhana, nā kōkua, nā mea kōkua maikaʻi, a me nā mea'ē aku
Hoʻokumuʻia kaʻaiʻai meaʻaiʻole ma ka manaʻoʻanaʻo kaʻaiʻole a me kaʻaiʻole i kōkuaʻoleʻia e hiki iāʻoe ke hōʻoia i ke olakino a pale i nā maʻi e like me ka maʻi maʻi a me ka maʻi kanesa. Ke'ōlelo nei kekahi mau mea hoʻopiʻi e hoʻokipa ka meaʻai i nā enzymes i lokoʻole o kaʻaiʻole a "meaʻai ola" e kōkua ai i ka hōʻomiʻana a me ka hoʻomaluʻana o nā meaʻai.
ʻO ka maʻamau, e pili ana he 70 pakeneka aʻoi aʻe paha o ka meaʻai e like me ka meaʻai maoli.
ʻO kāu mau papa i kaʻai meaʻai ka meaʻai, nā huaʻai, nā hua, nāʻanoʻano, a me nā'ōpū hua a me nā pī. ʻO ka hoʻomehanaʻana i ka meaʻai ka mea maikaʻi i ka lōʻihi o ka piʻiʻana o ka mahana ma luna o 118 mau mākelē Fahrenheit. ʻOiai ka hapanui o ka poʻe e noho ana i ka papaʻai meaʻaiʻaiʻole, he mea hihiu kekahi, eʻai kekahi i nā hua holoholonaʻokoʻa, e like me ka waiū maka, ka palaoa i hanaʻia mai ka waiu momona, aiʻole ka iʻa iʻa a me kaʻiʻo.
Nā pōmaikaʻi
ʻO nā mea hoʻolaleʻa i ka meaʻai e'ōlelo pinepine i kaʻaiʻai maʻamau i loaʻa kekahi mau pono pilikino e like me:
- Hoʻonuiʻia ka ikehu
- E hoʻopili i kaʻili
- Kaumaha emi
- Hoʻemi i ke ola o ka maʻi
ʻO kaʻai kaiʻai ka mea maʻamau i nā calories, ka sodium, ka sugar, ka momona momona, a me ka momona momona ma mua o kaʻaʻaiʻAmelika maʻamau. ʻO ia kaʻoi aku iʻoi aku ka nui ma ka pāhare potassium, magnesium, folate, fiber, huamaila A, a me nā antioxidants.
Hiki i ke kaula i ka meaʻai ke kōkua iāʻoe e mālama i ka noʻonoʻo a me ke pale i ka constipation.
ʻO kekahi o nā mea hōʻemi o ka meaʻai e'ōlelo ana e hoʻemi ana i ka hoʻonaʻana no nā antioxidants i nā mea kanu mea kanu a me nā mea hopena o nā meaʻai maʻamau i kaʻaiʻole.
Ke noiʻiʻana ma kaʻaiʻai meaʻai
ʻOiai ua nui loa nā noiʻi e pili ana i kaʻai meaʻai maʻamau,ʻo kekahi loiloi i paʻiʻia ma ka Journal of Nutrition e hōʻike ana i ka piliʻana i kaʻaiʻai kūponoʻole i nā mea kūpono i ka maʻi o ka maʻi. Ua nānā nā mea noiʻi i ke kūlana olakino o nā kānaka i ukali ma muli o ka'ōʻaiʻai maʻamau (aia ma kahi o 70% mau meaʻai maoli) no nā makahikiʻelua.
Uaʻike lākou aia he 14 wale nō ka nui i hoʻokiʻekiʻe i ka LDL cholesterol aʻaʻoleʻaʻohe mea kiʻekiʻe loa.
Eia naʻe,ʻoi aʻe ka hapa o ka poʻe i komoʻole i ka huaʻopa B12, a he 51 pakeneka ka kiʻekiʻe o ka homocysteine. ʻO nā hua liʻiliʻi B12 a me nā kiʻekiʻe homocysteine i hoʻonuiʻia e nānāʻia he mau kumu pilikino kūpono no ka maʻi o ka maʻi.
Uaʻikeʻia kahi haʻawina i paʻiʻia ma Annals o Nutrition & Metabolism i ka pilina ma waena o nā meaʻai a me ke kaumaha o ke kino a hiki i ka manawa lōʻihi i ka 14.7 pakeneka o nā kāne a 25% o nā wahine. Aia ma kahi o 30 pakeneka o nā wāhine ma lalo o 45 mau makahiki i ka nānāʻana i ka pono o ka amnorrhea (ʻo ka halaʻole o ka menstrual),ʻo ka poʻe eʻai ana i ka 90 mau mau aiʻole kaʻoi aku o nā meaʻai.
Hāʻawiʻia nā meaʻai
No kaʻikeʻana i nā meaʻai eʻai pinepineʻia i kaʻai kai, e heluhelu i ka papa inoa o nā meaʻai eʻai ai i ka meaʻai kai .
Nā Meaʻai eʻAlo
Hiki keʻaiʻia kekahi mau pīaʻa momona ma hope o ka hoʻouluʻana a uluʻana, akāʻo kekahi, e like me ka'ōkiʻoki, ka soy, a me ka pā pi, ua manaʻoʻia he paleʻole eʻai.
ʻO nā meaʻai'ē aʻe no ka paleʻana i kaʻaiʻai meaʻaiʻole:
- ʻO ka Buckwheat greens
- 'Ahiha
- Peʻa
- ʻO ka'ōpī
- Hāpai ka Rhubarb
- Ka Taro
- ʻO ka palaʻa a me ka palaoa
- Parsnips
Pehea i hoʻomākaukauʻia ai nā meaʻai nui
Hoʻomaha a hāwanawā. ʻO nā pāpū, nā legumes, nā nati, a me nāʻanoʻano he mau mea hōʻailona enzyme e hanaʻia me ka kukeʻana.
Hiki ke hoʻokuʻuʻia nā meaʻai e like me ka laweʻana iā lākou (germination) aiʻole e ulu ana iā lākou.
ʻO ka hoʻolālāʻana,ʻo ia ke komo i ka wai no kahi manawa kūpono. ʻOiaiʻo ka manawa o ka hoʻoponopono pinepine i hoʻohālikelikeʻia i 2 mau hola (no nā'ōpala) a hiki i kahi lā (no nā pīnī mung),'ōlelo kekahi mau meaʻai lawaiʻa,ʻo ka lohiʻana i ka pō ua lawa aʻoi aku. He mea nui e hoʻomaka me ka maloʻo, ka maikaʻi, ka mea kanu maikaʻi, nā pīni, nā lemu, a me nā hua.
Eʻoki i nā beans, nā nati, nā legumes, a me nāʻanoʻano a kauʻia i loko o ka pahu aniani. E hoʻonui i kahi wai hoʻomaʻemaʻe o ka lumi i ka wai e uhi ai a moe i ke ana mahana i ka pō. Akā,ʻo ka Mung beans, koiʻia he 24 mau hola.
E hoʻopau i kekahi mau manawa ma mua o ka hoʻohana.
Pākuʻi. Ma hope o ka uluʻana, hiki ke kanuʻia nāʻanoʻano, nā pī, a me nā lelo. Ma hope o ka hoʻouluʻana i ka hopena hope o ke kaʻina hana germination, e kau i loko o kahi pahu no ka uluʻana. E waiho iā lākou i ka mahana wela no ka manawa i manaʻoʻia. E weheʻia ka hua, ka pi, a me ka legume a ulu mai ka'ōpuʻu mai ia mea. Eʻoki i ka hua a me nāʻanoʻano a maloʻo. Hiki ke mālamaʻia i loko o ka pahu kukui ma loko o ka friji no nā lāʻelima.
ʻO Dehydrating. Hiki ke hoʻohanaʻia nā meaʻai,ʻaʻole iʻoi aku ma luna o 118 F, me kahi'āpana mea i kapaʻia he diahydrator e hoʻomele i ka lā. Hoʻopihaʻia nā dehydrators i loko o nā pahu me nā mea hoʻomehana e hoʻomehana ai i ka meaʻai ma nā haʻahaʻa haʻahaʻa. ʻO ka pā i loko o ka mea maʻi e puhi i ka ea wela ma waena o ka meaʻai, i hoʻolalaʻia ma nā pā. Hiki ke hoʻohanaʻia nā dehydrators no ka hanaʻana i nā hua waina, nā huaʻakoʻa maloʻo, nā kāpili'ā'ī, nā pīkī, nā berena, nā koki, a me nāʻiliʻili.
Hoʻohui. Hiki ke hoʻopiliʻia nā meaʻai a meaʻoki paha me kahi meaʻai meaʻai aiʻole ka mea hana lepo no ka hanaʻana i meaʻai no ka smoothies, pesto, ka hulu, hummus.
Hoʻopili. ʻO nāʻai kīhāpili me ka sauerkraut, kaʻiʻo o ka niu maloʻo, ka hīpī pīpī a macadamia nut, a me kimchi.
Hoʻoponopono. Hiki ke hoʻonuiʻia nā huaʻai a me nā hua.
Mea Hana i hoʻohanaʻia no ka hoʻomākaukauʻana i ka meaʻai
- Blender - e hana i ka paʻipaʻi, kaʻua, ka mīkī
- Keahi wela - e hoʻomaopopo i ka hoʻomahaʻana o ia meaʻai ma lalo o 118 F
- Dehydrator - kahi'āpana hana e hiki ai ke puhi i ka lewa me kaʻai e hoʻomāhuahua i kahi maloʻo, kaʻoluʻolu, aiʻole ka uila i kaʻai
- Kaui
- ʻO ka mini-blender - no kaʻokiʻana aʻo ka'ō'ōʻana paha i nā meaʻai
- Hana polokalamu
- Kāpena Slicer - eʻoki i nā mea ulu i nāʻano hilinaʻi
- Nā pahu nui a iʻole nā pahu kiʻi i nāʻanoʻano a me nā'ōpuʻu ulu, nā kīpala, a me nā pī
- ʻO nā Mason kēla
He huaʻala a me ka Veggies Diet Safe?
ʻO kekahi o nā mea nui e pili ana i nā kānaka me kaʻaiʻai ka meaʻaiʻole ka pilikia o ka nele i ke kinoʻole, e like me ka huama B12, ka huaʻaila D, hao, zinc, a me omega-3 mau mea momona . Hoʻopili pūʻia kaʻai meaʻai me ka puʻu iwi haʻahaʻa.
ʻO kekahi meaʻai e lilo i mea maʻalahi ma hope o ke kukeʻana no ka mea ua haʻiʻia ka'āpana'ōpū. Eia kekahi laʻana, heʻekolu aʻoiʻehā manawaʻoi aku ka nui o nā kōkoʻomaʻa ma mua o ka'ōmato'ōmaʻomaʻo. Hoʻonuiʻia nā launa o ka pūpū ma ke broccoli i kapaʻia he mau keiki umaumapona i ka wā e puhiʻia ai ka broccoli ma 140 degrees Fahrenheit.
ʻOi aku kekahi mau meaʻai maʻamau i ka calories, ka momona, a me ke kō.
Kūʻai i nā meaʻai mai nā maʻi e hānaiʻia (e like me E.coli). ʻAʻole i manaʻoʻia kekahiʻai meaʻai maʻamau no nā wāhine hānau, nā keiki, nā poʻeʻelemakule, nā poʻe me nā kino kīnā palupalu, a me ka poʻe me nā maʻi lāʻau.
ʻO nā kānaka me ka maʻi hypoglycemia a iʻole ka maʻi diabetē he pono e hoʻohana i ka mālama i kaʻai meaʻai maʻamau. ʻOiai ua hiki ke kōkua i nā antioxidants, huaʻai, a me ka fiber, hiki ke hoʻonui i keʻano o ka wai.
ʻO nā kānaka me ka moʻolelo o nāʻaiʻai a iʻole ka poʻe kūponoʻole ke kūkā i ko lākou kahu hānai ma mua o ka ho'āʻoʻana i ka meaʻai kai.
ʻO kahi hua'ōlelo mai
ʻO kaʻaiʻAmelika maʻamau ka waihona huaʻai a me nā mea kanu a he nui nā meaʻai holoholona a mālamaʻia i ka meaʻai. ʻO ka loaʻaʻana o nā hua, nā huaʻai, a me nā mea kanu'ē aʻe i kā mākou mau meaʻai, hiki ke pale aku i kekahi mau maʻi.
ʻOiai ka hapanui o mākou e hiki ke kōkua i kaʻaiʻana i nā meaʻaiʻoi aʻe o ka mea kanu,ʻo ka mālamaʻana i ka 70ʻai aʻoi aku paha o ka meaʻaiʻai e pono ai ka nui o ka ikaika a loaʻa i kekahi mau hanana (e like me ka hopena o ka maʻi B12 BAC, ka hapaʻole D, ke kiʻekiʻe ka homocystine, ka maʻi iʻaiʻia, a me ke kaumahaʻole), no laila, ināʻoe e noʻonoʻo ana i ka ho'āʻoʻana i kaʻai, e nīnau i kāu kauka mālama ola eʻike ināʻo ia kaʻaiʻai kūpono noʻoe.
Inā makemakeʻoe eʻai i nā meaʻai kumu uluʻokoʻa akāʻaʻole makemakeʻoe e hele i kahiʻai meaʻai kūʻokoʻa, e hoʻomaka me ka hoʻohuiʻana i hoʻokahi aʻoi aku nā lawelawe o nā huaʻakai makaʻai i kāu mau meaʻai a loaʻa kaʻilikai i kūpono iāʻoe. .
> Kālā:
> Fontana L, Shew JL, Holloszy JO, Villareal DT. ʻO ka iwi iwi haʻahaʻa i loko o nā'ōpala i ka meaʻai āpau lōʻihi. Hoʻopaʻa i ka Mokuna Med. 2005 Mar 28; 165 (6): 684-9.
> Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Hoʻopiliʻia ka hoʻohanaʻana i ka meaʻai maʻamau me ka LDL cholesterol a me nā triglycerides me ka haʻina homocystine kiʻekiʻe a me i ka serum HDL cholesterol i loko o ke kanaka. J Nutr. 2005ʻOkakopa; 135 (10): 2372-8.
> Koebnick C, Strassner C, Hoffmann I, Leitzmann C. Nā hopena o ka meaʻai kai liʻiliʻi loa i ke kaumaha o ke kino a me ka hana maʻamau: nā hopena o kahi noiʻi noiʻi. Ann Nutr Hana. 1999 (43) (2): 69-79.
Ka Hoʻohaha:ʻO kaʻike ma kēia pūnaewele kahi i hoʻolālāʻia no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.