He nui nā mea lapaʻau e hōʻailona i ka meaʻai kakahiaka nui loa , aʻaʻohe mea iʻike i kēia maikaʻi ma mua o ka Irish.
ʻOiaiʻo ka'ĀinaʻAlaʻAlaʻIke e komo i loko o nāʻulaʻula e like me ka puaʻaleʻa a me nā kānana a me nā puddingʻeleʻele a keʻokeʻo paha, uaʻikeʻia he mauʻaiʻeha e ka World Health Organization,ʻo nā manaʻo e pili ana i kēia wā e hiki iāʻoe ke leʻaleʻa ʻo kekahi o nā meaʻai maikaʻi loaʻo Irish i ka nohoʻana i kahi ola olakino.
Eia nā mea e pili ana i loko o nā kumumanaʻo o kahi kakahiaka kakahiaka maikaʻi e hiki ai ke hele. Aʻo ka mea maikaʻi loa: hiki iāʻoe keʻai i kēlā me kēia lā.
ʻO Irish Breakfast Tea
ʻO ka Irish breakfast tīhi, kahi pilinaʻeleʻeleʻeleʻele, uaʻikeʻia no kona ikaika a me kaʻono o kaʻoluʻolu maikaʻi,ʻoiai ua hāʻawiʻia i ka huiʻana mai ka Assam teas. ʻO kēia kahi e hele aiʻoe no ka lā. Ināʻoluʻoluʻoe i ka caffeine, e nānā i nā hua'ōlelo lapaʻauʻole o Irish breakfast tile, a ke hoʻopau nei i kāna leʻaleʻa nani me kaʻole o ka ikaika.
ʻO ka inuʻana i kaʻaina no kaʻaina kakahiaka, ma mua o ka loloa kiʻekiʻe, kahi kīʻaha hoʻokipa kiʻekiʻe loa a wai wai paha, e kōkua iāʻoe e hōʻemi i ka kaumaha a pale i ka waiwai nui. Ma muli o kaʻikeʻiaʻana o nā mea inuʻona i kumu no ke kumu maʻi nui , he mea kūpono ia e hōʻoki i kēlā mau mea mai kāuʻai wale nō.
ʻOʻAla-Cut Irish Oatmeal
ʻO ka'ōhī o Irish heʻanoʻano nani loa a he meaʻono nui, kahiʻono. ʻO kahi mele i hāmama nuiʻia maʻAmelika Huipūʻiaʻo ka Irish Oatmeal McCann, ka mea i laweʻia a hanaʻia mai 100% o Irish o nā meaʻai āpau. E nānā i ka inoa inoaʻole o ka GMO a me keʻano kilaʻoi aku i ke kila, no ka mea, he mea kiʻekiʻe kēia i ka mālamaʻana i ke fiber.
ʻO kaʻai kai kiʻekiʻe,ʻo ia ka oatmeal hiki ke lilo i hoʻoilina, ua piliʻia i kahi maʻi liʻiliʻi o ka maʻi maʻamau e like me ka maʻi, ka maʻi nui, a me ka maʻi maʻi.
Hua
ʻO nā Berries, ma nāʻano, he kiʻekiʻe i ka fiber a me nā antioxidants, e hana maikaʻi i ka hanaʻana no kāu oatmeal. ʻO nā lālā, nā mīkeke, nā huakō, nā mīkini a me nā mea hou -ʻaʻole hiki iāʻoe ke hele hewa maʻaneʻi. ʻO ka meaʻalani eʻono i ka meaʻono me ka oatmeal, keʻano me nā huaʻomona, a heʻano kumu ola'ē aʻe o ka fiber a me ka mea pālolo , Vitamin C , a me ka Vitamin B-6 .
Ua hōʻike pinepineʻia nā haʻawina i kaʻaiʻana o ka meaʻai i nā hua a me nā huaʻai holoʻokoʻa i kahi maʻi liʻiliʻi no ka maʻi kanesa, maʻi maʻi maʻi a me ka maʻi diabetes. No lailaʻo ka hoʻokomoʻana i hoʻokahi aʻelua paha mau hua i kāuʻaina kakahiaka kakahiaka nui.
Nā puaʻa a iʻole ka piʻo Pī
Pono i kēlā me kēia kakahiaka ke kumu o ka pilina e mālama ai i ka pōloli. Ua loaʻa i nā puaʻania kahi kinoʻino i ka wā i hala, akā, ua hōʻikeʻia nā haʻawina e ponoʻole. ʻO nā hua liʻiliʻi he kumu no ka cholesterol maʻamau ka mea liʻiliʻi loa, inā he kōkua, i kāu maʻamau cholesterol maʻamau (ʻo ia ka mea i ana i ka wā e hanaʻia aiʻoe i kahi ho'āʻo hana e nānā i kāu mau cholesterol).
Eia kekahi laʻana, ua nānā kekahi o nā huahelu i ka hua iʻa ma kahi kokoke i 38,000 mau kāne Suetena a kokoke i 33,000 wahine Suetena aʻike i kaʻaiʻana i nā heluʻeono aʻoiʻuʻuku paha i kēlā me kēia wiki,ʻaʻole i pili i ka nui o ka hopena o ka puʻupū o ka naʻau, ka'ōpala, a me ka pauʻole o ka naʻau. Eia naʻe, i loko o nā kānaka, eʻai ana iʻoi aʻe o nā huaʻeono i kēlā me kēia pule i pili i kaʻoi aku o ke kūlana o ka nalowale o ka naʻau.
No laila hiki paha iāʻoe ke hoʻomalu iāʻoe iho i ka hua hoʻokahi i ka lā, a hele aku me nā pī beʻa i kekahi lā (ʻae,ʻai ka Irish i nā pīnī no ka kakahiaka kakahiaka-ʻaʻohe manaʻo maikaʻi, e like me kaʻikeʻana ma lalo). A iʻole e pālua i nā hua a hoʻolei aku me nā kīʻaha a iʻole kekahi kumu o nā meaola maikaʻi e like me nā nūpona a iʻole ka waikiko kaomiʻole i nā lā'ē aʻe, iʻoleʻoe eʻoi aku i nā heluʻeono i kēlā me kēia pule.
I kēia manawa, e pili ana i kēlā mau pīni'ānena ... inā hiki iāʻoe ke hoʻomākaukau i kahiʻoihana momona a me ke kōʻole o ke kō, ke maikaʻiʻoe e hele i ka leʻaleʻa i kēia wahi kūikawā o kaʻaina kakahiaka kakahiaka Irish. ʻO nā pīni kahi kumu ola maikaʻi'ē aʻe o ka fiber a me ke kinona. Aia kekahi mau meaʻai nui e like me ka folate, ka manganese, ka hao, ka potassium, a me ka magnesium.
ʻO Irish Brown Bread
Inā ua loaʻa iāʻoe kāu oatmeal,ʻaʻole pahaʻoe e makemake a nele paha i kēia mea, akā e hoʻomaopopoʻoe i kaʻaiʻeleʻeleʻo Irish e hiki ke lilo i kahi kumu maikaʻi'ē aʻe o ka maʻi kānana. ʻO kaʻeleʻele maʻamauʻo Irish i nā meaʻehā wale nō:ʻo ka palaoa, ka waiu a me ka paʻakai. E hana i ka palaoa i ka palaoa palaoa a pau, a loaʻa iāʻoe kaʻai soda, i kekahi manawa i kapaʻia heʻala.
E noʻonoʻo i kaʻailaʻaila a me ka canola i pālahalahaʻia ma kahi o ka baila maʻemaʻe,ʻoiai ua hōʻikeʻia kēia mau momona momona a momona, i kapaʻia he "momona maikaʻi," i mea maikaʻi no kou naʻau a me ka maʻi cardiovascular a hiki i ka hoʻemiʻana i ka wela i loko o ke kino.
Hiki iāʻoe ke hana i kēia meaʻai he mea kūpono no kaʻokiʻana e like me ka mea i loko. Ua kohoʻia eʻoe.
Nā kumuhana:
Garaulet M, Gomez-Abellan P, Alburquerque-Bejar JJ, et al. ʻO ka manawa o ka mālamaʻana i kaʻai e hōʻike mua ana i ka maikaʻi o nā pilikia. Ka Nupepa Kuhi o kaʻOihana 2013; 37: 604-611.
Lin JS, O'Connor EA, Evans CV, Senger CA, a me al. He kūkākūkā kūpono e hoʻoikaika i ke ola olakino no ka paleʻana i ka maʻi o ka maʻi i nā kānaka me nā mea pilikia o ke kīpona maʻi: kahi hōʻike hōʻoia hou o ka US Preventive Services Task Force. ʻO Rockville:'Alawai no kaʻImi Ola a me ka'Alepale (US); 2014 Aug.
Larsson SC, Akesson A, Wolk A. E hoʻohana i kaʻai a me ka pilikia o ka'ōpū o ka naʻau, kaʻeha meocardial, a me ka hahauʻana: nā hopena o nā'ōleho hopeʻelua. ʻAiʻAi Kokua Nā Haumānaʻo 2015: 102: 1007-13.