1 - He'Aiwi Ola Balanced
ʻO kaʻaiʻana i ka meaʻai palekana kaulikeʻaʻole ia he mea paʻakikī. E koho wale i nāʻano meaʻai likeʻole mai nā meaʻai nui loa e like me nā huaʻai a me nā huaʻai, nā meaʻai a me nā kumu pilikino, ka waiu a me ka calcium, ka palaoa a me ka palaoa, a me nāʻaila a me nā momona maikaʻi. Hiki nō ke kōkua inā makemakeʻoe e hoʻopau i ka nui o nā calories e mālama pono i ke kaumaha aʻokiʻoki i nā meaʻai maikaʻiʻole.
I kekahi manawa,ʻaʻole ka nīnau no nā mea e mālama ai i ka meaʻai maikaʻi; no ke aha e pono ai i ka mea eʻai i ka meaʻai maikaʻi. No laila, ināʻoe e noʻonoʻo ana, eia kaʻu mau kumu heʻumi i mea e pono aiʻoe eʻai i ka meaʻai maikaʻi.
2 - Hana i ka hōʻemi i ke kaumaha
ʻOiaʻiʻo, hiki iāʻoe ke lilo i ke kaumaha ma kaʻaiʻana i ka meaʻai kai ala-loloa aiʻole ma muli o ka hahaiʻana i nā meaʻai maʻaʻole loa , akā,ʻaʻole iaʻo ke ala maikaʻi loa e lilo ai ka kaumaha a lilo i mea olakino.
ʻO kaʻaiʻana i ka meaʻai maikaʻi e loaʻa ana ka nui o nā mea kanu a me nā momona hou, nā kānana kiʻekiʻe a me ka legumes e kōkua iāʻoe e lilo i ke keu a me ka hāʻawiʻana iāʻoe i nā meaola a pau āu e makemake ai.
3 - Hiki ke loaʻa iā ia ka mea maʻalahi
ʻOiai ka nui o ka hoihoi i ka liloʻana o ke kaumaha, aia nō kekahi mau kānaka e pono e loaʻa ka kaumaha no ka maʻi a iʻole nā kumu'ē aʻe. ʻO ke kohoʻana i nā meaʻai kaolahu olakino e like me nā nūpala, nā hua kanu a me nā hua maloʻo e hiki ke kōkua iāʻoe e loaʻa ka pānaʻi me ka huliʻoleʻana i nā meaʻaʻaʻole eʻaiʻole.
4 - Hoʻohaʻahaʻa i kou maʻi o keʻano 2 Diabetes
Loaʻa i ka moʻolelo o ka 'aiʻole kaʻaiʻana i nā mea maʻamau aʻo ka paʻakikī nā mea nui nui e pili ana i ka maʻi dia 2. ʻO ka hoʻonuiʻana i kou laweʻana i nā meaʻai olakino a me ka liloʻana o ke kaumaha ināʻoe he paʻakikī a paʻakikī paha ke kōkua i ka ho'ēmiʻana i ka pilikia.
5 - Ua maikaʻi no kou naʻau
ʻO kaʻaiʻana i ka iʻa, nā nati, nā huaʻai, nā mea momona a me nā meaʻai'ē aʻe (e like me kaʻai kai Mediterranean ) e hāʻawi iāʻoe i nā mea momona omega-3 a me nā momona momona e maikaʻi no kou naʻau. ʻO ia ka maʻalahi o ka paleʻana i ka nui o nā liʻiliʻi e pili ana i ka maʻi o ka maʻi cardiovascular.
6 - A Hoʻoemi i kou Pōpilikia o kekahi mauʻano maʻi
ʻO kaʻaiʻana i ka meaʻaiʻole, ka inu nui i ka waiʻona, ka nui o nā kaumaha, a me nā meaʻaiʻeleʻele a me nā mea i hanaʻia e pili ana i kahi kiʻekiʻe o nā maʻi kanesa. Aʻoiai he mea paʻakikī ke'ōlelo aku i kekahi mau meaʻai e pale ai i ka maʻiʻai, eʻai ana i ka meaʻai olakino e hoʻemi ana i ka hopena o kāu maʻi.
7 - Hoʻopaʻa i kahi Hōʻailona maikaʻi no kāu mau keiki
Inā he makuaʻoe a makua paha e hakakā nei me kahi mea 'ai pumehana, hiki iāʻoe keʻike i ka maʻalahi o ke kūlana inā e hoʻonohoʻoe i ke kumu maikaʻi no kāu keiki. Peheaʻoe e manaʻo ai i kāu mau keiki eʻai i ka broccoli i kou nohoʻana ma laila eʻai ana i nā pīlaʻi? Eia kekahi,ʻo ka laweʻana i nā keiki a me nā meaʻai kaiʻai i loko o ka lumi kuke kahi mea nui e hōʻeuʻeu ai i nā mea hou .
8 -ʻAʻohe Manaʻo e Hoʻokaʻawale i ke kālā ma nā mea hoʻopiha
ʻO kaʻaiʻana i ka meaʻai olaʻai, palekana e hāʻawi iāʻoe i nā mea nui a pau a me nā minera e pono aiʻoe i kēlā me kēia lā. ʻO wau keʻike,ʻaʻole i hewa iki ka laweʻana i nā huaora he nui e mālama pono i ka laweʻana, akā,ʻikeʻia ka noiʻi eʻoi aku nā huaola ola e pili ana i kaʻaiʻana i nā meaʻai ola olakino, a ma nā mea'ē aʻe, hiki i ka hōʻailona hiki ke pilikia .
Eʻike naʻeʻoe, ināʻoe e lawe i nā mea hoʻohui no kāu kumu mālama ola kino, ponoʻoleʻoe e haʻalele i ka laweʻana iā lākou me ka'ōleloʻoleʻole iā ia.
9 - E kōkua iāʻoe eʻike i ka ikaikaʻoi aku
ʻO kaʻaiʻana i ka meaʻai maikaʻi e hāʻawi iāʻoe i nā huapiʻa e pono ai no ka ike, a me nā hua B-paʻakūpī e kōkua i ke kaʻina hana. Mai hoʻopoina e hoʻomaka me kahi kakahiaka kakahiaka maikaʻi no ka mea he mea kōkua ia e mālama iāʻoe i ke kakahiaka āpau a hoʻonohonoho i kahi hana no kahi lāʻaiʻai.
10 - He mea maikaʻi no kouʻili a me ka lauoho
ʻO kaʻaiʻana i ka meaʻai maikaʻi e kōkua iāʻoe e nānā i kou maikaʻi ma ka hāʻawiʻana i nā meaʻai e pono ai kouʻili e noho mālie a mālie a hiki paha ke pale aku i kēlā mau wulina. Aʻo maikaʻi kou lauoho i ka meaʻai pono'ī , e like me ka nui o nā protein, eʻoluʻolu,'ālohilohi a olakino.
11 - Kōkua e mālama i kāu polokalamu hoʻopunipuni
Wahi a ka Academy of Nutrition and Dietetics,ʻo ka hapa nui o nāʻAmelika eʻai ana i nāʻoihanaʻoi aku kaʻoi aku o nā meaʻaiʻoi aku. makemake. Pono ka fiber no ka'ōnaehana'ōnaehana olakino a mālama e mālama i ka cholesterol maʻamau a me ka piʻi koko. Eʻai pono a komo pū i loko o nā pūnaewele pūnaewele e like me nā hua, nā huaʻona, nā kīʻaha piha , a me nā lemu.
Nā kumuhana:
Ke Kulanui o Nutrition a me Dietetics. "Nā Hoʻopūlā Ola o ka Fiber Dietary."
ʻO United Office Office of Prevention Disease and Health Promotion. "Nā Dietary Guidelines for Americana 2015-2020."
ʻO ka National Institute of Diabetes and Digestive a me nā KinoʻAki. "Ua pilikia wau i ka maʻi maʻamau a me ka maʻi maʻamau."