1 - Nānā Meaʻai Ponoʻoe e Kope i ka Manaʻo
Me ka nui o nā meaʻai e mālama ai i laila, hiki iāʻoe ke hoʻomaopopo. ʻO nā loli a me nā'ōpiopio ka nui o mākou e hopohopo e pili ana i nā meaʻai a me ke wā hoʻi eʻai ai. ʻO kaʻoiaʻiʻo ma hope o kaʻumi o nā meaʻai maʻa mau ma nā mea i hōʻikeʻia ma lalo nei.
2 -ʻO ka wai hoʻomaʻemaʻe ke kōkua iāʻoe
Ua lohe pahaʻoe i ke kaniʻana he ala maikaʻi ia e hoʻopau ai i kou kino mai nā haumia. Akā, e inu wale ana i nā huaʻona a me nā wai momona no nā lā he nui wale i ka manawa maikaʻi maikaʻi? ʻaʻole naʻe. Ke kohoʻoe i ka wai ma luna o ka hua a me nā huaʻai a pau, ua neleʻoe i ka'ōpū - he meaʻai kūpono e kōkua ai i kou kino eʻimi maikaʻi i ka meaʻai. Ma ka inu wai inu, ke hoʻohinu neiʻoe i ke kōpaʻa a pau i loko o kou koko (ʻoiai i ka loaʻaʻana o nā hua a me nā huaʻai mai lalo) me kaʻole o ka fiber, ka momona, aiʻole ka protein e hoʻonō iho.
ʻAʻohe kumu hanaʻepekema e kākoʻo i nā pono olakino o ka hauʻoli ma luna o ke kī pū me nā huaʻai a me nā huaʻai i kaʻai. ʻO kaʻoi aku o ka mea, ʻoi aku ka maikaʻi o ke kaniʻana ma mua o ka kōkua . Ua hōʻike mai kaʻAmelika PepaʻAiʻAmelika i kekahi hihia o nā hana kuʻuna i laweʻia mai e kahi wikiwiki wikiwiki 6-wiki. Oxalates - he hui i nā mea kanu mea kanu - hiki ke loaʻa i nā meaʻawaʻawa a i nā kiʻekiʻe. I kēia hihia, ua komo ka mea maʻi i loko o ka hōʻailona nuiʻole "no ka hoʻohanaʻiaʻana o nā huaʻaila a me nā huaʻai momona" i loaʻa mai ma ke kaniʻana. "Ua hiki i ka mea maʻi ke ho'ōla hou i kahi hapa o kāna hana hana pīkī akā ua hoʻomauʻia nā hanaʻino mai kāna polokalamu leʻaleʻa. .
ʻO ka lālani lalo - hiki ke hoʻonui i ka meaʻai maikaʻi e komo ana i loko o nāʻano waiwai antioxidant e hana ana e hoʻoponopono i ke kino.
3 - hua me nā meaʻino
ʻO ka hua i loaʻa i ke kōpaʻa,ʻaʻole he nīnau. Kapaʻia ke kō i loko o ka hua palaka. ʻO Fructose, me ka glucose (kekahi sukake), e hana i ka sugar sugar table. I nā kūpikipiki kiʻekiʻe, piliʻia ka palase me ka maʻi o ka maʻi (ka hopena o nā pilikia pili i ke ola e hoʻonui i kou pilikia i ka maʻi diabetes and heart). Ināʻoe e inu i nā meaʻono, e like me ka mea inu, ka inu kofe, aiʻole i ka wai inu paha, a laila hiki paha iāʻoe ke hoʻonui i ka meaʻai i kāuʻai . Akā, i ka hikiʻana mai i ke kō i ka hua, ponoʻole ka hopohopo. Hōʻike kaʻimi noiʻi he olakino ka hua a hāʻawi i ka palaka iki ma ka meaʻaiʻAmelika.
Ma waho aʻe o ka'alapelu, huapalapa ka hua, kahi mea kanu e hoʻonā iho i ka laweʻana o ke kō i loko o kou koko. Hoʻomaopopo pūʻia ka nui o nā leo,ʻo ia hoʻi, e emi ana paha ka nui o kāu leo. Laweʻo ia i nā'ōlaʻa e loaʻa ai ke kīʻaha wai, akā inā eʻai anaʻoe i nā'ōlaʻa a pau, ua lawa.
Wahi a ka'imikalakino olakino i paʻiʻia ma ka Journal of the American Medical Association , aia nō he pilina piliʻole ma waena o kaʻaiʻana i ka hua a me ke kaumaha o ke kino a me ka pilikia o nā maʻi e pili ana i ka maʻi.
ʻO ka lālani lalo - maikaʻi ka hua iāʻoe!
4 - Eʻaiʻana ma hope o ka 6pm Hana iāʻoe e kūʻai i ka momona
ʻO kaʻaiʻana ma hope o 6 pm (a iʻole ka manawa piliʻole),ʻaʻoleʻoe e momona. Eʻai ana i nā calorie ma mua o kou kino i puhiʻia ma o ka hoʻolālā a iʻole ka hana maʻamau i nā lā a pau. I kekahiʻaoʻao, ināʻikeʻoe iāʻoe iho i ka loaʻaʻana o nā munchies i waena o ka pō, aiʻole e nānā i ka meaʻai i ka lā a me ka hanaʻana i ke ahiahi, hiki i ka pō pō e lilo i mea pilikia iāʻoe. Ināʻikeʻoe ua hoʻoikaikaʻiaʻoe e hoʻoulu aiʻole eʻai i nā meaʻaʻai i ke ahiahi, e nānāʻoe i keʻano o kāu hana pono ... a noʻonoʻo i nāʻano e hoʻoponopono ai.
Wahi a nā National Institute of Health, eʻai ana ma mua o ka moe e loaʻa paha kekahi mau pono olakino. Hōʻikeʻia ka hoʻolakoʻana i ko mākou kino me nā meaʻai ma mua o ka moe e hoʻonui i nā hoʻololi kino. Hoʻonui mauʻia nā hopena i ka wā e hui pūʻia ai kaʻaina pō me ka hoʻolālā hoʻoikaika i ka lā.
ʻO ka laina lalo -ʻoiaiʻoʻoe e hana nei i nā koho meaʻai maikaʻi a me ka lawelaweʻana, a laila,ʻo kaʻai ma mua o ka moe e hiki ke lilo i mea maikaʻi.
5 - Pono nā mea a pau eʻai i ka Gluten Free
ʻO kaʻaiʻana i ka free gluten ua lilo ia i meaʻaina maikaʻi. ʻO ka'ōpala he pūmua i kapaʻiaʻo ka gluten, a ua pahū ka mākeke no nā hua liʻiliʻiʻole ka mea no ka makemake o nā kānaka i ka meaʻai, akā, no ka mea, ua manaʻo lākou he maikaʻi. ʻO ka heleʻana i ka gluten-free he mea nui ia no ka poʻe iʻikeʻia me ka maʻi celiac (CD) a i kēia manawa,ʻo ia paha kahi 1% o ka helunaʻAmelika. ʻO kekahi poʻe ua loaʻa ka māliko i ka maikaʻi a me ka maikaʻi e pale i nā meaʻai e like me ka palaoa a me nā kīʻaha'ē aʻe.
ʻO ka mea kānalua i ka hapa nui o nā mea hoʻohana o nā huaʻai gluten-freeʻole he poʻeʻaʻole iʻikeʻia me ka CD a ua hāʻule i ka waiwai i ka palaoa hoʻomaopopo aʻo nā mea a pau e pili ana i ka maʻiʻole. Ke hōʻike neiʻo Peter HR Green, MD, ka luna o ka Hale Celiac Disease ma ke Kulanui o Columbia i ka meaʻole he mea ola maikaʻiʻole e hele ai no nā mea'ē aʻe,ʻo ia hoʻi ka poʻe me kaʻole celiac a'ōleloʻia "ināʻaʻole mālama pono nā kānaka i kaʻaiʻole, nā huaʻai, nā mineral, a me ka fiber. " Ua hōʻike pū ka mea Pelekāne Pelekāniaʻo Nutrition i nā pākiki liʻiliʻiʻole-ʻole i hoʻoemi i nā meaʻai kūpona maikaʻi loa i ka mālamaʻana i ko mākou olakino.
ʻO ka laina lalo - gluten i nā meaʻai kūʻokoʻaʻaʻole hiki ke lilo i mea koho loa no nā mea a pau.
6 - Nā Kumuhana e hāʻawi i nā meaʻono maikaʻi
Ua hoʻouluhuaʻia ka māhele kūʻokoʻa i nā makahiki i hala iho nei a ua hoʻopuniʻia e kekahi hau ola kino nā meaʻai a pau e halihali ana i ka huapalapala lāʻau. Akā,ʻaʻole iʻoi aku ka maikaʻi o kaʻaiʻai . Loaʻa ka noiʻiʻana ma ke kumuhana, akā,ʻo ka hōʻiliʻili hope o nā hōʻike e hōʻike ana i kaʻoihanaʻenehanaʻaʻoleʻoi aku ka momona o ka meaʻai ma mua o ka mea maʻamau. Eia kekahi, he mea nui ka paʻi a me ka puaʻa i hanaʻia me nā mea kū'ēʻole.
A i ka wā e hoʻoukaʻia ai nā huahana, nā kuki a me nā'ōpokiʻaʻoleʻoi aku ka maikaʻi aku iāʻoe. Hiki keʻoi aku kaʻoi aku o kaʻoi aku o nāʻoihana ma mua o ka hana maʻalahi i kaʻikeʻana i lailaʻaʻole heʻano likeʻole i loko o ke kumukūʻau waiwai.
ʻO ka lālani lalo -ʻaʻole maikaʻi nā'ōpona ma muli o ka nui o nā meaʻai a lākou, akā, no ka mea, ua mālamaʻia lākou me ka liʻiliʻi o nā'ōpiopio a me nā meaʻai'ē aʻe ma mua o nā mea maʻamau.
7 -ʻAʻole hiki iaʻu keʻai i "nā meaʻino"
Hiki iāʻoe ke hoʻohālikelike i nā "meaʻino" ma nāʻano he nui, akāʻo ka hanaʻana (a no ka wā pauʻole e hōʻino i kēlā mau meaʻai)ʻaʻole maikaʻi aʻikeʻole. ʻO kaʻaiʻai ka meaʻai e hiki ai iāʻoe ke mālama. ʻO ka noʻonoʻoʻeleʻele a keʻokeʻoʻaʻole ia he mea maikaʻi loa no ka nohona ola o ke ola olakino. E koho i nā meaʻai nā meaʻai-nui i ka hapanui o ka manawa , akā e hoʻomaopopo ponoʻoeʻaʻole i "hoʻolimalimaʻia kāuʻai" inā makemakeʻoe i kahi hana. ʻO kahi o ka noʻonoʻoʻana i kahi palekana olakino ka hoʻohanaʻana i ka rule 90-10. Hana i ka 90% o kāu meaʻai a me nā popoʻai (a me kaʻono), akā e mālama i kahi lumi no ka 10% e hoʻoulu ai i nā meaʻai.
8 -ʻAʻole kahi olala ke kikiki
ʻAʻole iʻikeʻia ka holoʻokoʻaʻana o ka balekale a likeʻole ka maikaʻi. Wahi a kaʻimi noiʻi, ua uhiʻia ka balekale maloʻo i nā mea mana maikaʻi no ko mākou kino a ua'ōleloʻia heʻano o ka meaʻai maikaʻi. Ua hōʻike ka noiʻi i ka hoʻohanaʻana i ka balaka pouli e hiki ke hoʻemi i ka hopena o ka maʻi maʻi a me ka hahau.
Ke'ōleloʻia nei nā pūmole i loko o ke kokolekale kapule e hoʻomaikaʻi i ka hana a ke kino a hoʻonui i ka hana pāʻani. ʻO kaʻaiʻana i nā makalekaleka kapu he mea hoʻonāukiuki i ka oxygen nitric (NO) e hoʻokuʻuʻia i loko o ko mākou koko. Hoʻonuiʻia ka nitric oxide e hoʻopau i ko kāua mau moku no ka maikaʻi o ke koko a hāneʻe ka oxygen i nāʻiʻo hana.
ʻO ka lālani lalo -ʻo kaʻaiʻana i ka balekale he olakino kahi lōʻihi he 70% aʻeleʻele a 1.5 mau ounce ka nui o ka lawelaweʻana.
9 - Mai 'ai i ka'ōpū Yolks
ʻEhia ka nui o mākou i hoʻolei i kā mākou hua iʻa e hoʻomaopopo ana iā lākou he maikaʻiʻole? Wahi a ka noiʻi, ua hoʻokuʻu mākou i nā meaʻai nui ma lalo o ke kahawai. Hōʻikeʻia nā'ōmole o ka'ōwili i ka waiwai nui o ka waiʻona momona waiwai i ko mākou mau pūnaewele. Aia i loko o lākou nā mea waiwai nui, nā mineral, a me nā antioxidants. ʻO nā hua hua a pau e hōʻikeʻia ana e hoʻonui i kā kākou hana pono a me ka cholesterol maikaʻi (HDL). Hoʻonuiʻia ka hōʻailona o kā mākou HDL no ke olakino a ua hanaʻia ma o kaʻaiʻana a me ka hoʻomehana.
ʻO ka laina lalo -ʻo kaʻaiʻana i kahi hua manu a pau i kēlā lā kēia lā e hāʻawi mai i ka protein maikaʻi a me nā meaʻai kūpono.
10 -ʻO Carbohydrates Makeʻoe i momona
Ua lohe mākou a pau i mea e lilo ai ka kaumaha, a laila eʻai i kaʻaiʻana i nā huapona i ka momona. Hiki ke hoʻololi i keʻano o nā'ōpoki e pono ai mākou keʻaiʻana akāʻaʻole lākou e hoʻomāʻona mai iā mākou. ʻO ka hoʻonuiʻana i nā calories ma mua o ka hiki iā mākou ke puhi i nā hana a me nāʻoihana i kēlā me kēia lā,ʻo ia ka mea e hoʻonui ai i kā mākou mau momona.
ʻO kaʻaiʻana i nā'ōpoki maikaʻi e kōkua i ka lilo o ke kaumaha , ka hoʻemiʻana i ke kino, a me ka hoʻonuiʻana i ka uluʻana o ka muscle. ʻO nā'ōpeluʻo ko mākou kumu waiwai nui a he mea nui no ka hana maikaʻi o ke kino. ʻO nā huaʻai, nā hua, a me nā'ōpalaʻokoʻa he mau hiʻohiʻona nui loa ia o nā'ōpū i loko o ka meaʻai maikaʻi. ʻO nā'ōmaʻa maikaʻi he mau mea waiwai kūpono a me ka fiber e hoʻolakoʻia ana ka ike i ka lā. Hoʻomaopopoʻo Carbs i nā kūlana maikaʻi maikaʻi, hoʻomeleka maikaʻi, a hōʻikeʻia e hoʻemi i ko mākou hopena o ka maʻi maʻi a me nā maʻi'ē aʻe.
ʻO kaʻaiʻana i nāʻawaʻawaʻinoʻinoʻole i ka waiwai kumu kūʻai, hiki ke kōkua i ka maikaʻiʻole a me ka waiwai waiwai. Nā hiʻohiʻona o ka hauʻahu e hōʻalo ai i ka inu mea inu, ka mea keʻokeʻo, nā meaʻai a me ka ice cream.
ʻO ka laina lalo -ʻaʻohe mea momona iā mākou a loaʻa heʻokoʻa ma waena o nā mea maikaʻi a maikaʻiʻole.
11 -ʻO nā mea inu'elepona ka meaʻino noʻoe
He nui ka hapanui o mākou e noʻonoʻo i ka inuʻana i nā mea inu e piha i ke kō a me kaʻino noʻoe. He mamao kēia mai kaʻoiaʻiʻo a hiki ke nānāʻia kekahi mau mea inuʻawaʻawa i ke olakino. ʻO nā wai pākīpika e kōkua i nā poʻe e hakakā nei i ka inuʻana i nā wai i kēlā me kēia lā. ʻO ka noho hydrated he mea nui ia o ka noho olakino.
He aha ka mea e maikaʻi ai nā meaʻona me ka maikaʻi no nā meaʻona. Inā ua piha lākou i ke kō, nā additives, a me nā preservatives,ʻaʻole ia he koho maikaʻi. Ināʻaʻohe inu wai inuʻawaʻawa wale nō ka wai i hanaʻia me ke kalapona carbon dioxide kaumaha a laila ua maikaʻi ia noʻoe. I kekahi manawa,ʻike paha nā kānaka i ka puhiʻana a me ke kinoea me ka wai kalapona akāʻo ia wale nō ka hopena o ka hopena o ka hopena. ʻOiʻole,ʻo ka wai kūmole nui e like me ka hoʻomaʻemaʻe a me ka maikaʻi e like me ka wai maʻamau.
ʻO ka laina lalo -ʻo nā wai fizzy pono e like me nā kānana a me nā koleke, he mau mea ola'ē aʻe i ka wai maʻamau.
> Kālā:
KaʻAmelikaʻAmelika ma luna o ka hoʻokūkino, ka mālama waiwai, nā mea pono, nā meaʻai i kaʻai
> Jane E. Getting et al., Oxalate Nephphathy ma muli o ka 'hoʻoiʻopiʻo'ʻana: Keʻano o ka hōʻike a me ka loiloi, ka mea e pono ai ka maʻi, ka puke kākau mele oʻAmelika, 2013
> Kinsey AW et al., Ka hopena olakino o kaʻahaʻaina pō: nā mea kahiko a me nā manaʻo hou, US Library of Medicine National Institutes of Health, 2015
> Katherine Zeratsky, RD, LD, Nutrition a me ka meaʻai maikaʻi, Ke hāʻawi nei paha i nā meaʻai hoʻoponopono i nā pono maikaʻi? , Mayo Clinic, Ola Ola, 2015
> Smith-Spangler C et al., He mau meaʻaiʻoi aku ka maikaʻi aʻoi aku ka maikaʻi ma mua o nā mea hou? : he loiloi hou, Annals of Internal Medicine, 2012