E kūʻai i kēia mau meaʻai e kōkua iāʻoe e hoʻokuʻu i lalo a manaʻo i ka'ōpio i nā lā
Makemakeʻoe e lele e hoʻomaka i kāu polokalamu pohō kaona? Aia kekahi mau meaʻai e hiki ke kōkua iāʻoe e hana pēlā. ʻAʻole kēia mau meaʻai i maʻalahi a paʻakikī paha e loaʻa. Me kahi huakaʻi wikiwiki i ka hale kūʻai, hiki iāʻoe ke kūʻai aku i nā mea a pau e pono aiʻoe e hana i nā loli maikaʻi a hoʻololi i kāu loli.
No ka loaʻaʻana o ka papa inoa o nā meaʻai maikaʻi loa, ua kamaʻilio wau i ka meaʻai meaʻai,ʻo Elisa Zied, MS
RD, CDN. Ua hāʻawi maiʻo ia iaʻu i kēia papa inoa o nā meaʻai e hiki ai iāʻoe ke hoʻohana i kāu meaʻai.
6 Ka meaʻono maikaʻi loa-Doosting
- ʻAi a me nā oatmeal:' Aiʻa kaʻaila i ka fiber a hāʻawi i nā'aleʻalea i hoʻokahe haʻahaʻa a liʻiliʻi i ke koko e mālama mau i ka paʻakai koko. Hoʻomoʻaʻia kaʻohi i loko o ke kinipona - me nāʻili o ka hoʻopihaʻana iāʻoe a hiki iāʻoe ke hōʻoluʻolu. Hiki iā ia ke pale i kaʻai. ʻO ka hopena,ʻo kaʻohi a me ka oatmeal e loaʻa i ka wai wai nui, no laila hiki iā ia ke kōkua i kou makemake wai a me ka hoʻomalu iāʻoe. Pā i nā'ōmoa a me ka oatmeal me nā hua e like me nā hua hou, nā'ōmole'ōniʻokiʻole, nā hua / kalo, aiʻole ka waiū momona liʻiliʻi.
- ʻO ka huapalapala nui, nā kānana kiʻekiʻe. ʻO nā kīhāpī e like me ka palaoa i kālaiʻiaʻia kahi ala kūpono e loaʻa ai ka fiber a me kahi mea liʻiliʻi. ʻO lākou hoʻi he mea momona ma ka sodium e kōkua ai i ka hoʻohaunaeleʻana i ka pale e hiki ai ke loaʻa mai ka nui o ka paʻakai. E like me ka oatmeal,ʻo ka'ōpalaʻo ka palaoa a pau he "hōʻailona maikaʻi" ia.ʻO nā kīʻaha Cluster e kōkua iāʻoe e hoʻohui i nā mea like me ka hua, nā peni, nā purapura a me nā waiū momona liʻiliʻi e hoʻonui ai i kāu mau mea waiwai.
- ʻAi. ʻAʻole i kaʻono wale nō nā meaʻai, akā, pili pū lākou i ka oatmeal a iʻole ka'āpana o ka palaoa a pau a hiki iāʻoe ke kāpīpī iā lākou i ka meli a iʻole i nā mea i hoʻomoʻaʻia . Laweʻia lākou i nā momona maikaʻi (ka nui o ka monounsaturated a polyunsaturated) a me nā kinetona waiwai a me ka fiber e kōkua ai e hoʻopiha iāʻoe. Ma ka'ōpio ma hope o ka wiki , eʻikeʻoe i ka papa inoa o nā meaʻai ma nāʻanoʻano nomo. ʻO nā'alemona, he kumu maikaʻi o ka riboflavin, keleawe a me nā phosphorus. A e loaʻa iāʻoe ka nui o ka huaʻaila E a me ka magnesium i ka wā eʻai aiʻoe i nā lau.
- Nā pua . ʻO nā hua liʻiliʻi he kumu nui o nā pūmua maikaʻi loa a me nā momona momona momona a me nā momona polyunsaturated . ʻO kaʻaiʻana i nā hua i hoʻohui pūʻia me ka hoʻemiʻana i ka calorie ma muli o ka hoʻopihaʻana a me ka hoʻomāʻona iāʻoe. Hiki paha kēia ma muli o ke kumukūʻai i loko o lākou, akā inā hiki iāʻoe ke mālama i kahiʻai pono calorie , hiki iā ia ke pale aku iāʻoe mai ka waiwai i loaʻa iāʻoe i ka makahiki.
- Nā huakī liʻiliʻi . Hoʻopiʻiʻia e like me nā Brussels sprouts, broccoli, kale, kapiʻopiʻi he haʻahaʻa loa i loko o nā calories a me nā wai i hoʻopiliʻia e mālama iāʻoe i ka hydrated. Hiki i kā lākou mau mea inu ke kōkua i ka mālamaʻana iāʻoe. ʻOiai nā mea kanu a pau e hāʻawi ana i nā meaʻai a me nā mea waiwai, nā hua lapaʻau e kū nei ma muli o ko lākou mau mea hōʻailona antioxidant a me nā pono kīpē. Manaʻo kekahi mau papahana e hiki iā lākou ke pale i ka naʻau a loaʻa iā lākou nā'āpana anti-cancer. ʻO kaʻaiʻana i nā mea kanu e like me nā Brussels i ka hoʻomakaʻana i kaʻaina awakea, he ala maikaʻi loa ia e hoʻopiha ai a hiki ke waiho i kahi liʻiliʻi no nā mea kaloka kiʻekiʻe e makemakeʻoe e palena - e like me ka meaʻai.
- Kūpopo . ʻO kēia mau'ōlaʻulaʻulaʻula e nui a hoʻouluʻia i nā meaʻai. ʻO hoʻokahi kīʻaha he kumu maikaʻi loa ia o ka fiber, ka meaʻai C a me ka manganese. ʻO nā hua Raspulu kekahi kumu maikaʻi o ka huaora K a me selenium. ʻO nā hua'ōpala, e like me nā huaʻokoʻa a me nā momona, ke kiʻekiʻe i ka wai, no laila,ʻo kaʻaiʻana ia mau mea e hiki iāʻoe ke mālama i ka hoʻomaʻemaʻe. Hele lāua me ka waina momona liʻiliʻi, e hana maikaʻi ma luna o ka palaoa a me ka oatmeal maikaʻi, e hui me ka maikaʻi a hiki keʻaiʻia a leʻaleʻa i ka pā.
Eʻike i ka nui o kēia mau meaʻai e hiki ai iāʻoe ke hoʻolei i kāu kaʻa ma kāu holoʻoihana kūʻai . ʻOiai ināʻaʻohe o kēia mau meaʻai, e ho'āʻo iā lākou. Makemake i nā manaʻo hoʻomākaukau? E lawe i kahi kope o ka pukeʻo Elisa, Kekahi Next Week. Hoʻopihaʻia me nā meaʻai, nā papaʻai meaʻai a me nā kumu'ē aʻe no ka nānāʻana i ka maikaʻi a me ka manaʻo nui e pili ana i kou kino.